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Protein is the single most important nutrient for weight loss and a better looking body.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (1, 2, 3).

Protein can help you lose weight and belly fat, and it works via several different mechanisms.

This is a detailed review of the effects of protein on weight loss.

Your weight is actively regulated by your brain, particularly an area called the hypothalamus (4).

In order for your brain to determine when and how much to eat, it processes multiple different types of information.

Some of the most important signals to the brain are hormones that change in response to feeding (5).

A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin (6, 7, 8, 9, 10).

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.

This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

After you eat, some calories are used for the purpose of digesting and metabolizing the food.

This is often termed the thermic effect of food (TEF).

Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) (11).

If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.

About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.

Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.

It makes you burn more calories around the clock, including during sleep (12, 13).

A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day (14, 15, 16).

This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day (12).

By making you burn more calories, high protein diets have a metabolic advantage over diets that are lower in protein.

A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.

Protein can reduce hunger and appetite via several different mechanisms (1).

This can lead to an automatic reduction in calorie intake.

In other words, you end up eating fewer calories without having to count calories or consciously control portions.

Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.

This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high (17, 18).

In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount (19).

So, high protein diets not only have a metabolic advantage they also have an appetite advantage, making it much easier to cut calories compared to lower protein diets.

High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.

Cravings are the dieters worst enemy.

They are one of the biggest reasons why people tend to fail on their diets.

Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.

Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.

This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men (20):

The high-protein group is the blue bar, while the normal-protein group is the red bar.

In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!

Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high-protein breakfast significantly reduced cravings (21).

Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.

Protein works on both sides of the calories in vs calories out equation. It reduces calories in and boosts calories out.

For this reason, it is not surprising to see that high-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs (22, 23, 24).

In one study of 19 overweight individuals, increasing protein intake to 30% of calories caused a massive drop in calorie intake (19):

In this study, the participants lost an average of 11 pounds over a period of 12 weeks. Keep in mind that they only added protein to their diet, they did not intentionally restrict anything.

Although the results arent always this dramatic, the majority of studies do show that high-protein diets lead to significant weight loss (25).

A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease (26, 27).

All that being said, losing weight is not the most important factor. It is keeping it off in the long-term that really counts.

Many people can go on a diet and lose weight, but most end up gaining the weight back (28).

Interestingly, a higher protein intake can also help prevent weight regain. In one study, a modest increase in protein intake (from 15 to 18% of calories) reduced weight regain after weight loss by 50% (29).

So not only can protein help you lose weight, it can also help you keep it off in the long-term (3).

Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.

Weight loss doesnt always equal fat loss.

When you lose weight, muscle mass tends to be reduced as well.

However, what you really want to lose is body fat, both subcutaneous fat (under the skin) and visceral fat (around organs).

Losing muscle is a side effect of weight loss that most people dont want.

Another side effect of losing weight is that the metabolic rate tends to decrease.

In other words, you end up burning fewer calories than you did before you lost the weight.

This is often referred to as starvation mode, and can amount to several hundred fewer calories burned each day (30, 31).

Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat (32, 33, 34, 35, 36).

Strength training is another major factor that can reduce muscle loss and metabolic slowdown when losing weight (37, 38, 39).

For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan.

Not only do they help keep your metabolism high, they also make sure that what is underneath the fat actually looks good. Without protein and strength training, you may end up looking skinny-fat instead of fit and lean.

Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.

The DRI (Dietary Reference Intake) for protein is only 46 and 56 grams for the average woman and man, respectively.

This amount may be enough to prevent deficiency, but it is far from optimal if you are trying to lose weight (or gain muscle).

Most of the studies on protein and weight loss expressed protein intake as a percentage of calories.

According to these studies, aiming for protein at 30% of calories seems to be very effective for weight loss.

You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet you would eat 2000 * 0.075 = 150 grams of protein.

You can also aim for a certain number based on your weight. For example, aiming for 0.7-1 gram of protein per pound of lean mass is a common recommendation (1.5 2.2 grams per kilogram).

It is best to spread your protein intake throughout the day by eating protein with every meal.

Keep in mind that these numbers dont need to be exact, anything in the range of 25-35% of calories should be effective.

More details in this article: How Much Protein Should You Eat Per Day?

In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.

Increasing your protein intake is simple. Just eat more of protein-rich foods.

These include:

If youre eating low-carb, then you can choose fattier cuts of meat. If youre not on a low-carb diet then try to emphasize lean meats as much as possible. This makes it easier to keep protein high without getting too many calories.

Taking a protein supplement can also be a good idea if you struggle to reach your protein goals. Whey protein powder has been shown to have numerous benefits, including increased weight loss (40, 41).

Even though eating more protein is simple when you think about it, actually integrating this into your life and nutrition plan can be difficult.

I recommend that you use a calorie/nutrition tracker in the beginning. Weigh and measure everything you eat in order to make sure that you are hitting your protein targets.

You dont need to do this forever, but it is very important in the beginning until you get a good idea of what a high-protein diet looks like.

There are many high-protein foods you can eat to boost your protein intake. It is recommended to use a nutrition tracker in the beginning to make sure that you are getting enough.

When it comes to fat loss and a better looking body, protein is the king of nutrients.

You dont need to restrict anything to benefit from a higher protein intake. It is all about adding to your diet.

This is particularly appealing because most high-protein foods also taste really good. Eating more of them is easy and satisfying.

A high-protein diet can also be an effective obesity prevention strategy, not something that you just use temporarily to lose fat.

By permanently increasing your protein intake, you tip the calories in vs calories out balance in your favor.

Over months, years or decades, the difference in your waistline could be huge.

However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you wont lose weight if you dont eat fewer calories than you burn.

It is definitely possible to overeat and negate the calorie deficit caused by the higher protein intake, especially if you eat a lot of junk food.

For this reason, you should still base your diet mostly on whole, single ingredient foods.

Although this article focused only on weight loss, protein also has numerous other benefits for health.

You can read about them here: 10 Science-Backed Reasons to Eat More Protein.

More here:
How Protein Can Help You Lose Weight Naturally

Relaxing in a sauna can help you lose some weight but its not a miracle weight loss solution. Thats because losing weight from a sauna sesh is likely more short-lived than a viral TikTok.

On the simplest level, weight loss happens when your body expends more energy than it consumes. And amid steamy temps in a sauna, your body works harder to stay cool, so it burns more calories. Youll lose a few pounds of water weight from all that sweat dripping down your bod. But once you rehydrate, youll probably gain it all back.

So, if you want to sustainably lose weight, its not as easy as sweating in a sauna. Healthy weight loss results still require the OGs exercise and a balanced diet.

But heres what the science says.

Losing water weight is the most notable form of weight loss from hopping in the sauna. And its an effect often used by boxers, wrestlers, and MMA fighters to drop numbers on the scale fast.

Its def not rocket science: Since the heat makes you sweat, youll lose excess water stored in your bod. As a result, water loss from a single sauna sesh can help you lose a couple pounds.

But theres a catch. Once you do rehydrate, the weight will come right back. And inadequately rehydrating can lead to complications from dehydration.

So, please knock back that water bottle! Your organs will thank you.

Much like hot yoga verses regular yoga, sitting in a hot room really does burn more calories than sitting in a regular temp room.

According to 2018 research, your body has to work a lot harder to stay cool in the heat (or ice-cold), which can cause your heart rate to increase up to 30 percent. This can temporarily boost your metabolism and lead to increased calorie burn.

Keyword: temporarily. This calorie-burning effect will fade within a few hours, along with the benefits.

If nothing else, sauna time might help you relax (self-care FTW), which might counteract weight gain brought on by stress.

Research has linked stress to binge eating and weight gain, as well as a slower metabolism. So, in theory, treating yourself to some relaxation via a sauna sesh might help deplete stress levels and result in weight loss.

Saunas in particular can help reduce oxidative stress and inflammation, similar to the effects of exercise. And who doesnt love that floaty, blissed out feeling after a sweat sesh?

Just note: We still need more research to understand exactly how saunas relaxation effects translate to stress levels and weight loss.

A sauna is generally defined by a room thats heated to temps between 150 and 195F (66 and 91C). They can vary a lot depending on the style: Finnish-style saunas are dry heat, for instance, while Turkish bath houses are super steamy.

As long as theyre heated within this range, though, they should have similar effects when it comes to calorie burn, water weight loss, and increased heart rate.

So, whether its wood-burning, electrically-heated, infrared, or a steam room, theyll have similar weight loss effects.

News flash (or should we say heat flash?): Because high heat makes your body sweat and lose water weight, you can get super dehydrated.

A small 2019 study showed that sweating causes folks to lose about 1 pint of fluid. And extreme conditions like a dry sauna competition could lead a person to lose up to 13 liters of fluid.

Severe dehydration is a medical emergency. So, if you notice any of the following, get medical attention right away:

High heat causes your heart rate to rise, and these fiery temps also cause your blood vessels to dilate and move closer to the skins surface. When these blood vessels expand, your circulation gets better and your blood pressure lowers.

Generally, this is a good thing for heart health. But if you have a heart condition, these changes could lead to potential health risks. Because of this effect, docs usually advise folks with irregular heart rate or a recent heart attack to avoid saunas.

And even though docs usually give people with high blood pressure the green light to use saunas, the American Heart Association warns against moving between extreme hot and cold temps because it can further raise your blood pressure.

Using a sauna safely pretty much means avoiding dehydration and skipping the sauna if youre in an at-risk group. With that in mind, heres how to safely sweat on your next sauna visit:

Theres no evidence that sitting in a sauna will help target belly fat specifically. TBH, targeted fat loss isnt a thing, anyway.

What saunas *can* do is temporarily boost heart rate, calorie burn, and water loss while reducing oxidative stress and inflammation, which might contribute to a healthier body and weight overall.

But much like super suspicious weight loss teas and DROP WEIGHT FAST gimmicks, the sauna is not a miracle fat loss remedy.

To avoid dehydration and a serious toll on your body, experts recommend you hop out of the sauna after 15 to 20 mins. Again, sauna use isnt going to offer long-term weight loss.

Youll need to implement other healthy habits into your routine like exercise and nutrition to lose weight.

How many calories you burn in the sauna will depend on your unique body and how much energy you use while sweating it out.

Your heart rate can increase by about 30 percent while in the sauna, which can lead to an increased calorie burn. But in terms of nailing down exact numbers, the science just isnt there yet.

You might lose a couple pounds of water weight after using a sauna, but youll gain that weight back after downing some H2O. According to a 2014 study, people who weigh more tend to lose more water weight after time in a sauna.

But in terms of saunas and long-term weight loss, its not going to get the job done.

Saunas can help lose water weight, but youll gain it back after rehydrating. Higher temps do cause a temporary increased heart rate and calorie burn, though but its prob not dramatic enough to contribute to long-term weight loss.

As long as you use a sauna safely (hydrate up and for less than 20 mins), it could be a part of a healthy weight loss routine alongside a balanced diet and regular exercise. Since saunas reduce inflammation and can be relaxing, you might also experience some general health benefits that can help you reach your fitness goals.

Go here to see the original:
Saunas & Weight Loss: What the Science Has to Say - Greatist

When hunger strikes, it can be hard to resist shoveling anything and everything into your mouth, at speed.

But the problem comes with telling when enough is enough.

As babies, we were primed to bat food away when full. But as adults, its trickier. We grown-ups not only eat food for fuel, but lets be honest, pleasure and comfort are key driving forces.

As a result, its harder to gauge when we are full, leading us to overeat and in some cases, gain weight.

But experts have revealed that you can use a simple tool that can stop you from over-fuelling yourself and might even help you lose weight.

By visualizing a hunger scale experts atMyFitnessPalsaid you can start to understand what your hunger cues really mean.

They say you should imagine your hunger on a scale on zero to 10, with zero feeling empty and 10 feeling stuffed.

To use the hunger scale to lessen your chances of emotional eating, you first need to measure your hunger before you eat.

They explain: If you rate yourself overly hungry at 02, pay extra attention to how fast you are eating.

Purposely slow down, so you dont pass through satisfaction without even recognizing it.

Gentle hunger can be felt at 4, and slight satisfaction is felt at 6.

Nutritionist Kristina LaRue said these are ranges in which it is normal to eat, but keep in mind, that you may not need very much at all to get you to the point of satisfaction.

In this case, a small snack may do the trick.

If youre satisfied and not physically hungry and youre tempted to eat, she said you should ask yourself what it is you actually need.

This is because if youre eating in reaction to your emotions then you will still feel empty.

Whilst eating your meal, you should measure your hunger halfway through.

Rather than being on autopilot, Kristina said you should keep checking in with the hunger scale throughout the meal.

If you are stuffed and still have food on your plate, dont throw in the towel and continue eating to oblivion.

Instead, push your plate away, ask for a to-go box, freeze leftovers or compost it, she added.

Once you finish your meal you should then rank your hunger again.

Feeling comfortable satisfaction at the end means you have chosen the right portion size.

But if youve overdone it, then thats ok as this is something that happens to everyone.

The guru explained: Dont beat yourself up or feel guilty. Instead, question why you continued to eat past the point of fullness.

Were you overly hungry when you started? Did the food just taste too good, so you didnt want to stop? Or maybe you didnt want to waste it?

Kristina said that before you can use the scale properly you need to be able to identify what true hunger is, especially if youre in the habit of yo-yo dieting.

She added that a great way to recalibrate your hunger scale is to eat balanced meals from a variety of food groups.

You should combine this with an appropriate food pattern, so eating every four or so hours.

This helps your body get back in tune with a rhythmic eating pattern and allows normal peaks and valleys in satiety.

Until your meter has been recalibrated, its tough to really get a clue on hunger and fullness, she added.

This story originally appeared on The Sun and has been reproduced here with permission.

See the original post here:
The simple tool that can stop you from overeating and help you lose weight - New York Post

People with arthritis are being urged to lose weight and exercise as the main therapies for their condition.

New NHS guidance from the National Institute for Health and Care Excellence (Nice) says people who are overweight should be told their pain can be reduced if they shed the pounds.

Meanwhile, aerobic exercise such as walking, as well as strength training, can ease symptoms and improve quality of life.

Starting exercise programmes may initially make the pain worse, but this should settle down, the guidance suggests.

The guidelines also gives recommendations on the use of medicines, such as offering non-steroidal anti-inflammatory drugs (NSAIDs) but not offering paracetamol, glucosamine or strong opioids.

Nice said there was a risk of addiction with strong opioids, while new evidence suggests little or no benefit for some medicines when it comes to quality of life and pain levels.

In the guidance, doctors are told to diagnose osteoarthritis the most common form of arthritis themselves without further investigation in people aged 45 or over who have activity-related joint pain.

Patients should also have no morning joint-related stiffness, or morning stiffness that lasts no longer than 30 minutes to be diagnosed this way.

The draft guideline says people can be offered tailored exercise programmes, with an explanation that doing regular and consistent exercise, even though this may initially cause discomfort, will be beneficial for their joints.

Exercising in the long-term also increases its benefits, the guideline adds.

When it comes to weight loss, people will be told that any amount of weight loss is likely to be beneficial, but losing 10% of their body weight is likely to be better than 5%.

People can also be referred for hip or knee replacement if their condition cannot be managed in other ways, and referrals should not be held off due to age, sex or obesity.

Dr Paul Chrisp, director for the centre for guidelines at Nice, said: Osteoarthritis can cause people discomfort and prevent them from undertaking some of their normal daily activities.

Story continues

However, there is evidence which shows muscle strengthening and aerobic exercise can have an impact on not just managing the condition, but also providing people with an improved quality of life.

Beginning that journey can be uncomfortable for some people at first, and they should be supported and provided with enough information to help them to manage their condition over a long period of time.

Whilst topical and sometimes oral NSAIDs remain an important treatment option for osteoarthritis, we have taken the decision to not recommend some painkillers, such as paracetamol and some opioids for osteoarthritis.

This is because new evidence has shown there was little or no benefit to peoples quality of life, pain or psychological distress and particularly in the case of strong opioids, there was evidence that they can cause harm in the longer term, including possible addiction.

In the UK, more than 10 million people have arthritis or other, similar conditions that affect the joints.

The most affected areas are the knees, hips and small hand joints.

Tracey Loftis, head of policy and public affairs at the charity Versus Arthritis, said: Weve seen first-hand the benefits that people with osteoarthritis can get in being able to access appropriate physical activity, especially when in a group-setting. Something like exercise can improve a persons mobility, help manage their pain and reduce feelings of isolation.

But our own research into the support given to people with osteoarthritis showed that far too many do not have their conditions regularly reviewed by healthcare professionals, and even fewer had the opportunity to access physical activity support.

The lack of alternatives means that, in many cases, many people are stuck on painkillers that are not helping them to live a life free from pain.

While we welcome the draft Nice guidelines, healthcare professionals need further resources and support to better understand their role in promoting treatment like physical activity for people with osteoarthritis.

There is clearly a need for people with arthritis to be given a bigger voice so that their health needs are not ignored.

See the original post here:
People with arthritis urged to lose weight and exercise under new NHS plan - Yahoo News UK

As a young woman who grew up as a special needs child, walking has helped me to overcome obstacles that have held me back over the years and become a more positive, healthy person.

Now that I walk, Ive been able to meet other people who enjoy walking, and make friends. Walking has given me a lot to talk about, helping me interact with different peoplewhich is something that has always been difficult for me.

This journey started for me after graduating high school, when I realized I had gained some weight and decided that I wanted to get in better shape. I started walking for 30 minutes, three days a week and then began running for 30 minutes on the days I didnt walk. I began to realize that I just dont feel right if I skip on a walk or run. I feel the difference each and every day in my physical and mental health.

Every day I am able to wake up in the morning and say I can do this

I started using the Charge app in 2019, and it helps me stay consistent. I noticed a difference with Charge in my motivation levelI have walked and run every day except Sundays since I started using Charge. It has helped me immensely in establishing an exercise routine that works great for me.

On a typical day I wake up in the morning and begin my day with exercising and a walk. On colder days I will exercise indoors, and on warmer days I enjoy walking outside with family and friends. After I finish my walk I eat breakfast or have a protein shake. This routine helps me to have something to look forward to: Every day I am able to wake up in the morning and say I can do this, which really keeps me going. Walking helps me to not worry so much, be more goal oriented, and happy.

Now, I am better able to interact with others, stay alert, and actively continue to learn. I am now able to assist my parents, because I have the strength, vitality, and motivation to do housework and other tasks. I can now help my brothers and sisters with their children, and I dogsit sometimes, too. I am able to do all of these things because walking helps me stay healthy and strong.

I feel good about myself. Walking, running, and the Charge app have all helped me overcome many of the challenges that I faced throughout my life dealing with certain learning disabilities. I am more social now, and better at talking with and relating to others. The best part is that now my family always tells me how positive I am and how it helps them too.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Continued here:
Walking Helped Me Lose Weight and Cope With My Disabilities - Prevention Magazine

Its no secret that the 2022 cars have got a pretty major weight problem. F1 cars are the heaviest theyve ever been and the new technical regulations have seen them gain a whopping 46kg since last season.

Nevertheless, teams have struggled to get their cars anywhere near the minimum 798kg target with the likes of Red Bull and Mercedes reportedly well over it.

Every gram that their car is overweight costs them vital seconds of lap time and given how close the field is this year, that could be the difference between a win and finishing outside the points.

As a result, teams are taking pretty extreme measures to slim down their cars removing their liveries

Compare the Williams we saw around Imola at the weekend (above)to the one at Bahrain pre-season testing (below).The dark blue and glossy black livery has been stripped off the FW44s front and rear wings, nose tip, sidepods and around their engine cover, exposing large sections of carbon fibre underneath.

Desperate times call for desperate measures, as Aston Martin and McLaren have already peeled off paint from their engine covers and rear wings too.

Although theres no official data showing how much each teams paint scheme weighs, Williams head of vehicle performance Dave Robson said their change was gaining them quite a lot, while Aston Martin previously revealed theyd saved around 350 grams by removing some of the AMR22s green-painted panels.

Removing the paint is a simple, cheap and easy-to-do short-term solution, freeing up teams limited budget and resources to plan further upgrades later in the season.

However, its not without risks. From a marketing side, theyve got to be careful not to lose the teams unique identity to distinguish from the others cars on track, or offend a sponsor by axing their logos.

On the engineering side, stripping off paint might seem like a win-win decision but it could make overheating a lot worse.

The dark, exposed carbon fibre absorbs heat. This can lead to vastly different temperatures across the car and makes areas, such as the engine, very vulnerable especially on tracks like Singapore where the teams are already struggling to keep the cars cool.

Whilst for the moment you can clearly tell your Williams from your McLaren out on track, dont be surprised if we see a few more teams bringing out the paint remover soon.

Have F1 cars gotten too heavy? Let us know your thoughts in the comments below.

Continued here:
Teams Are Being Forced To Remove Paint To Lose Weight - WTF1

While we may be doing everything right in our weight loss journey, right from diet to exercise, an important component of this pyramid is sleep. Adequate sleep also aids in weight loss, stressed nutritionist Lovneet Batra.

Sleep is like nutrition for the brain. If youre trying to lose weight, the amount of sleep you get maybe just as important as your diet and exercise. So, if your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels, she said in a post on Instagram.

Why is inadequate sleep bad for ones health?

*Causes impact on cortisol levels. Insufficient sleep can cause the release of additional cortisolthe stress hormoneand can stimulate hunger.

*Interferes with the bodys ability to metabolise carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage. Insulin sensitivitydrops by more than 30 per cent.

*Drives down leptin levels, which causes the body to crave carbohydrates.

*Reduces levels of growth hormonea protein that helps regulate the bodys proportions of fat and muscle.

Lack of sleep is linked to poorer food choices, increased hunger and calorie intake, decreased physical activity, and ultimately, weight gain, she said.

Weight loss action plan

Getting at least seven hours of sleep consistently is important for weight management and your overall health, she advised.

Tips for sleep quality

*Fix your sleep schedule*Avoid blue light one hour before bedtime*Use relation techniques (meditation/reading book/journaling/have a cup of chamomile tea)

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Want to lose weight? Make sure you are following this hack - The Indian Express

Intermittent fasting is one of the popular ways used by people to lose weight. One such diet plan is called 16:8, which has been endorsed by celebrities and nutritionists alike here's what you need to know

Image: Getty Images/iStockphoto)

When it comes to popular diets, the 5:2 diet has received a lot of attention. An equally popular but much less restrictive diet plan is the 16:8 diet.

The 5:2 diet popularised by diet guru Michael Mosley, has dieters eating normally for five days of the week and restricting calories to 500-600 per day for the remaining two days.

Meanwhile, the 16:8 diet, popularised like celebs like Jennifer Aniston and Hugh Jackman, focuses on helping people lose weight by reducing the amount of time they have available to eat.

Here's what you need to know about the 16:8 diet including how it works and the best foods to eat.

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The 16:8 diet is a form of intermittent fasting in which you break the day into two periods consisting of 16 hours and eight hours.

Under this diet, people will fast for 16 hours in a day - consuming only things like water, unsweetened soft drinks or drinks without milk - and then consume all their calories for the day during the remaining 8 hours.

There are no restrictions regarding the types of amounts of food you can consume during the eight-hour period.

The diet has been designed to works fast, with the longer fasting period intended to give the body the time it needs to process food and burn away extra fat.

While the 16:8 doesn't place any restrictions on what you can eat, it's still important to choose whole foods and ones that are high in vitamin content.

Some of the foods that are best to consume on the 16:8 diet are:

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The 16:8 diet works on an hourly basis, which means you eat within an eight-hour time frame and then fast for the remaining 16 hours of the day.

This kind of diet plan helps with weight loss by helping you eat fewer calories and also boosting metabolism. After several hours without food, your body exhausts its sugar reserves and starts burning fat, in a process called "metabolic switching."

This is a natural process, which happens when the body runs out of energy given by food. When this happens, the body starts drawing energy from ketones stored in the fat cells, which helps us lose weight.

The 16:8 diet also helps speed up your metabolism, by causing a rise in a stress hormone called norepinephrine, which makes larger amounts of fat available for your body to burn.

When your metabolic rate is faster, it means you burn calories by doing even basic activities like sitting down, eating and sleeping. However, exercising while intermittent fasting is also encouraged to help build muscle mass.

If you're considering losing weight you should consult a GP, who can give you advice.

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Intermittent fasting: What is the 16:8 diet - and how can it help you lose weight? - The Mirror

Eating certain types of food could help you shed the pounds if you're struggling to lose weight, a study has found.

The reasons for why some people struggle to lose weight more than others are complex and include a variety of environmental and social factors. But new research has found a key factor which explains why some people find it harder to maintain a healthy weight than others due to having a 'low satiety response.'

People with a 'low satiety response' find it harder to recognise appetite signals and satisfy their appetite, experts found. They're also more likely to reach for snacks and take longer to feel full after eating, which often leads to them consuming more calories.

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However, the study, led by Dr Nicola Buckland and a team of researchers at Leeds University, found that eating certain types of foods over others can help people with a low satiety response feel more in control of their appetite and protect them from the risk of over-consuming calories, making it easier to lose weight. These foods, which are lower in energy density or calories per gram, include everyday staples such as fresh fruit and veg, lean meat and poultry, eggs, pasta, rice and fat free dairy products.

Two groups of women with a mixture of low and high satiety responses took part in the study, with one following a calorie counting diet and the other following Slimming Worlds Food Optimising plan, which is based on healthy, low energy dense foods, eaten freely, which tend to be lower in fats and sugar, and higher in protein, complex carbohydrates and fibre,

Researchers found that when people with a low satiety response ate meals containing low energy dense foods they were more in control of their appetite and their food choices than when they were given high energy dense meals.

GPs, nurses and other health professionals often refer patients to Slimming World through the NHS who they feel would benefit from their weight loss management programme.

Professor James Stubbs from the Leeds research team said: People who have a low response feel less satisfied after eating. Theyre more likely to crave high fat foods, to snack between meals and generally are less able to stick to their plans around food choices therefore theyre more likely to consume more calories than people with a high satiety response and find it harder to manage their weight.

"Theyre also less likely to be able to lose weight because of how hungry they feel and how difficult they find such a weight loss regime to sustain. What this research looked at for the first time is how, for those people who have a low satiety response, choosing foods low in energy density (those foods naturally low in calories per gram) could help them feel fuller, limit their calorie intake and so help their weight loss."

Dr Jacquie Lavin, Head of Research and Scientific Affairs at Slimming World who contributed to the study, said: The findings suggest that encouraging slimmers to base their meals on generous amounts of low energy dense foods is likely to have a protective effect, helping them manage their appetite better, and thereby protecting them from consuming excess calories.

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Experts share best foods to eat to lose weight and maintain it - Liverpool Echo

AS we age, weight loss just seems to get that little bit trickier.

Trying to shed the pounds at 50 is a whole different ball game to when youre in your 20s.

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Its undeniably frustrating, however, if losing weight is on your agenda and youre struggling to see a shift in the scales, dont throw in the weight loss towel just yet.

Although we know that calories in vs calories out is the underlying factor in weight loss (basically, burn more calories than you consume), there are so many other elements that do come into play and staying healthy through life plays a huge part in our weight.

We asked the experts for their sage advice on losing weight and staying well, no matter your age.

When you are in your 20s, you may be leading a fast-paced lifestyle, and while your metabolic rate will be the highest it ever will be in your adult life, it can be difficult to lose weight thanks to poor diet choices, says David Wiener, Training and Nutrition Specialist at Freeletics (www.freeletics.com).

From eating the wrong foods to skipping meals, eating on the run and drinking more alcohol, it is during your 20s that bad habits can hinder weight loss.

In the kitchen

During these younger years, your body is still susceptible to growth, so enjoying a wide range of vitamins and minerals, which aid and support that growth, is important.

Minerals such as calcium will be important at this stage of your life, as well as vitamin D, which is necessary for immune and hormone support, says David.

The best way to get vitamin D through your diet is by eating fortified cereals, sardines, tuna, cheese and egg yolks.

However, vitamin D is primarily sourced via sunlight.

Thanks to the UKs cold, dark winters, the NHS recommends that everyone take a vitamin D supplement from October through to March.

As for calcium, enjoy dairy-rich foods as well as leafy green vegetables, and fortified foods, like certain plant milks, breakfast cereals and breads.

Staying active

David explains that in your 20s, the body is strong and can handle intense workouts. For optimum weight loss benefits, a combination of strength and cardiovascular training is advised.

Mix up weight lifting with running or cycling for example. Even brisk walking is a great cardio exercise.

Forming a healthy and consistent relationship with exercise in your 20s could be the key to a long-term relationship with exercise.

The fitness regime you develop in your 20s helps to build the foundations for a stronger body which will naturally get weaker as you begin to age, adds David, who also recommends incorporating balance and flexibility into your fitness regime. Try yoga and/or Pilates.

In your 30s, David says typically youre at a maintenance time of your life with regards to fitness and weight loss.

However, if you overdid it in your 20s, you could be trying to deal with the damage and the effects of your metabolism starting to slow down, which may lead to your weight creeping up.

In the kitchen.

We lose muscle throughout every decade of life, but your 30s is likely the time when you will begin to notice, so a diet rich in lean protein is beneficial.

Enjoy foods such as chicken, turkey, tofu, fish and eggs.

If youre following a plant-based diet, protein sources include pumpkin seeds, peanuts, almonds, black beans, tofu, chickpeas, and grains like quinoa, says David.

Maintaining or building muscle helps to increase the number of calories your body burns at rest, useful for weight loss.

As well as this, fertility for men and women might be a focus in the 30s.

Diet plays a huge part in this, and the foods for fertility health are also great for weight loss.

Including folate-rich foods like spinach, broccoli, and avocado, as well as healthy fats like olive oil, nuts, and seeds is beneficial, as well as reducing your intake of saturated fats and junk food, readily found in takeaways, ready meals, and convenience foods, explains David.

Staying active

I would advise strength or bodyweight training to increase muscle mass, says David.

If time is something youre struggling with, opt for HIIT (High Intensity Interval Training) workouts.

Interval training is a great way to increase your fitness levels and calorie burn and its performed by alternating intense periods of physical activity with short periods of rest so that your body can recover briefly before you up the intensity again.

Not only is this style of working out a great time saver, it's brilliant for building endurance and boosting the metabolism.

Check out HIIT workouts on Youtube for follow-along videos that can be done at home, with little to no equipment.

Rosie Stockley, womens fitness specialist and founder of Mamawell, adds that bone density decreases in your 30s; yet another reason to incorporate resistance training as this can help to maintain bone density and reduce the risk of osteoporosis later in life.

Rest days are important too, in order for the body to process and restore.

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Day to day

David adds that in your 30s you may also have children, which can affect the amount of time youre able to rest and sleep.

Studies have found that inadequate amounts of sleep are associated with weight gain, an increased appetite, decreased metabolism and less motivation to exercise.

When an individual does not get enough sleep, this can impact hunger levels significantly.

When you dont get enough sleep, the levels of ghrelin (the hormone that makes you feel hungry) rises and the levels of leptin (the hormone responsible for making you feel full) drops.

Boost your sleep by switching off electronic devices at least an hour before bedtime and try to get into bed earlier to maximise your resting hours.

For women in particular, this is likely to be one of the most stressful decades thanks to the juggle of work and family life, as well as a potential change in hormones thanks to perimenopause.

In the kitchen

Nutritionist Rob Hobson warns that while you may have been able to eat more of what you liked in your 20s and even in your 30s, this is not the case when you hit 40.

As muscle mass is declining, he recommends eating protein with every meal.

Protein also helps with satiety which is useful when trying to lose weight.

I dont believe in cutting out carbs from the diet, however, its not a bad idea to make your meals more protein and vegetable based and reduce your carb intake a little to help with weight loss.

Opt for wholegrain/wholemeal carbs as the fibre they contain can help to keep you feeling full between meals.

To avoid naughty food temptation, keep all unhealthy snacks out of the house.

Rather than stock up on crisps and chocolate for the kids, get them all involved with healthy snacking on dips, fruit and yoghurt.

Save the other stuff for occasional treats.

For women, hormonal changes can mean that annoying fat tends to linger more around the tummy area.

Fluctuations in oestrogen may affect you in a number of ways but you can offset these by including foods rich in plant oestrogens.

Enjoy plenty of fruits, vegetables, nuts, seeds and wholegrains.

Soy foods are very rich in plant oestrogens so try including a little soy in your diet during the week.

Hormone changes also affect bone health; eat calcium rich foods, or calcium fortified plant-based foods such as plant milks or yoghurts.

Ultimately, Rob says that in the forties, its best to ditch complicated diet regimes.

Instead, make sustainable, healthy changes to your eating regime.

Staying active

Rosie explains that as women approach the menopause, the hormonal shifts in the body dont just affect muscle mass, but bone density too.

Plus, it can be harder to shift unwanted weight.

Many women may find that their usual fitness routine may be less effective in their mid-40s onward; that they arent seeing the results they were used to.

Resistance training is key for women at this stage of their lives to increase muscle mass and strength.

This will also help with weight control, general mental and physical health and confidence.

Not sure where to begin? There are a multitude of videos online; just be sure youre following programs by a qualified personal trainer.

Its also important to avoid stressing the body out too much with overly strenuous exercise, as this can actually wreak havoc with hormones and cause unwanted fat to linger around longer.

This is the opposite of what were trying to achieve.

Day to day

Stress can wreak havoc on weight loss goals; not only can stress impact hormones in women, getting in the way of dropping the pounds, but for both genders it can lead to excess food intake, in particular foods that provide little to no nutritional benefit for the body.

Focus on ways to manage your stress, says Rob.

Adopt good sleep hygiene techniques that are personal to you take a bath before bed, ditch the phone/laptop before bed, try breathing or meditation techniques and take time to create the perfect sleep oasis by organising your room to be quiet, cool and comfortable.

During these years, the tactics needed to lose weight are very similar.

David explains that the natural decline in muscle mass as you age decreases your metabolic rate and makes it harder for you to lose or maintain your weight.

This means that your weight creeps up over the years, even if your diet hasnt massively changed.

In the kitchen.

As well as continuing to ensure a diet that contains plenty of protein to avoid the decline of muscle, during our 50s, we become more conscious of our health overall, including our cholesterol levels.

Eating too much food that is high in saturated fat can cause your cholesterol levels to be high.

In the UK, the main sources of saturated fat that we indulge in include pies, sausages, butter, cheese, cakes, and biscuits.

We should also be avoiding oils high in saturated fats such as palm oil and coconut oil, says David.

To help lower your cholesterol levels and ensure a healthy diet for weight loss, enjoy foods rich in unsaturated fats, such as olive oil, nuts, seeds, oily fish and avocados.

Fruits and vegetables are also known to be rich in vitamins and minerals that we need to lose weight and be healthy, as well as being high in fibre.

Certain high-fibre foods can help reduce the cholesterol in the blood by blocking the absorption of saturated food in the gut, reveals David.

Aim for at least 30g of fibre a day.

A skin-on baked potato contains around 4g, a portion or Bran Flakes around 8g, an apple contains 3g and a banana around 3g.

Really struggling to shift the weight? Rob explains that it could be down to an underactive thyroid, so its worth getting checked by your GP.

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In the gym

A focus on strength training is still important to help prevent brittle bones and injuries which become more commonplace as you age.

Plus, it continues to help with muscle mass and enhances metabolic rate.

This doesnt mean going to extremes; bodyweight exercises and exercises using light dumbbells can have a positive impact on muscles and bones.

During the 60s and beyond, you might find you have a less active lifestyle, which naturally can result in weight gain, so boosting your activity levels is one way to combat weight gain, or indeed lose weight if that is your goal.

Walking is a great low impact and low intensity exercise.

Over time, you can begin to walk faster or further, but for beginners, regular walking is a good place to start, says David.

Swimming is also a brilliant cardiovascular, low impact workout which is kind to your muscles and joints.

As you push and pull yourself through the water, your body will be fighting against resistance, building muscles and working your body as a whole, gently.

David adds that yoga and Pilates are beneficial; helping to flex your muscles, keeping them supple and building strength gradually.

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The diet mistakes youre making in every decade and the best way to lose weight by AGE... - The US Sun

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