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These days, were all about staying at home and doing things on our own terms (especially after the height of COVID in 2020). And, fitness programs have been on our radar ever since.

Turning on your smart TV, grabbing a yoga mat and trying one of the thousands of virtual workout programs from your bedroom has become a regular habit for me for almost four years now. (Related: Pvolve review)

Enter ob Fitness the premium digital fitness platform with a focus on bringing entertainment, pop culture and design to fitness, Ashley Mills and Mark Mullett, co-founders and co-CEOs, told the New York Post.

I had the pleasure of using ob Fitness for years now and have been implementing new classes into my schedule at least three times a week. From movin and groovin with Dua Lipas discography in dance cardio classes to bopping to The Weeknds great beats in strength classes, I couldnt have asked for a better way to start my mornings or unwind after work.

The platform truly is one that works for everyone.

We call it fitness and enter-TRAIN-ment, Spencer Jones, an ob dance, sculpt and bounce instructor, told The Post. It has anything you can think of: boxing, sculpt, yoga, HIIT, weight-lifting, power classes, breathing, stretching and more. I cant imagine someone saying we dont have something that works for them.

With ob, youll have access to 22 live classes daily, and more than 6,000 on-demand classes to choose from if your schedule is jam-packed and you really want to squeeze yoga in. There are well-trained instructors, many of whom worked on Broadway and were part of the Rockettes, and an encouraging community otherwise known as the ob Fam.

Were live seven days a week, which is amazing, Jones said. If you cant catch the live classes, they have thousands of on-demand classes they record from live sessions and put in the vault.

Most importantly, ob is all about feeling good, trying a new routine and having fun.

Its a platform without the main focus of losing weight. Sure, you may look better from taking classes often, but showing up for yourself doing something good for yourself thats healthy is most important. And, ob focuses on that.

With ob, simply choose from the four class categories cardio, strength training, yoga and activate/recover and then select from 15 different class types that range from five to 60 minutes. Its customizable and catered to your fitness level and preferences.

For level-up members, theyll combine instructors to have a dance and HIIT workout instead of only one form, Jones adds. They also have weekly challenges. This summer, they had a Hard AF challenge.

Not to mention, the platform has personalized programs for kids, seniors, prenatal and pregnant women and even meditation and breathing.

Classes include barre, bounce, cardio boxing, dance, dance HIIT, foam roll, HIIT, pilates, power, sculpt, strength, stretch, yoga sculpt, vinyasa yoga and restorative yoga.

Not only can you filter your workout by class but also by fitness level (beginner, open level, advanced, prenatal, postnatal), class length, body focus (full-body, upper body, lower body, core), impact (low, high, none), instructor and equipment (if any).

Ob offers a monthly, quarterly. or annual subscription, Mills and Mullett told The Post. A monthly subscription is $27 per month, a quarterly subscription is $65 and an annual subscription is $199 per year.

Heres an overview of each ob Fitness membership option:

Yes, it truly is worth every penny.

Think of it this way: if your local gym charges $10 monthly, you can get your hands on a whole suite of personalized fitness classes and programs for a little bit more.

Heres why I think its worth your money. As someone with years of dance classes and recitals under my belt, Ive missed performing ever since I graduated college. Ive been on a wild goose chase trying to find the perfect dance class, but the only two options were a local barre class thats super expensive or online dance cardio workouts.

For a while, those YouTube online dance cardio workouts were great. I had my fitness fix, moved my body and felt great. But, I was missing the community aspect of dance: the people, the personalized encouragement and the variation of moves to try if certain ones are too advanced.

Thats why ob Fitness is truly worth it. Even if the instructors didnt say, Come on, Victoria from New Jersey!, the contagious energy, in-person class feel and customized approach to looking at the weeks class schedule is all worth it.

You dont have to dance to come to my class. I always say, Can you go to your bathroom, put on Britney Spears Gimme More and vibe to it? If you can do that, you can come to my class. Theres no judgment; we just have fun and move our bodies.

The golden question: how did I like the classes? I tried as many different live classes as possible, including a weekend dance cardio class with Spencer (one of my faves), a strength training class with Dorian (one that pushed me to the max) and an upper body power class with Kat E. (teaching me that consistency with reps is key).

Regardless of class type or instructor, Ive always felt rejuvenated to wake up at 5:00 yes, that early to tune into a live class. And, with a paired app to stream directly to your smart TV, you can enjoy the platform virtually anytime, anywhere. Its compatible with iPhone and Android, too.

Lets revert to the convenience factor once more. As soon as I log off of work at 5:00, it feels so nice to hop off my desk chair, roll out my mat and move my body to a pilates flow. While in-person classes are great for some people, youre still achieving that customizable, encouraging atmosphere straight from the ob platform.

I cant speak more highly about ob Fitness. Consistency is an aspect many of us myself included struggle with, and its beyond easy to achieve a personalized plan that works for you. Plus, with obs Strive for Five goal, youre even more motivated to add five classes weekly to your schedule.

Ob recommends five classes per week: three strength and two cardio-based workouts, Mills and Mullet said. The secret is just to show up and do your best!

Additionally, you dont need to have a pile of equipment and gear to make the most of some of the classes. While I have two sets of dumbbells, a yoga mat and a pack of resistance bands at home, the instructors will provide variations to each move that requires equipment.

The fitness motivation is unmatched, too. While Im pretty disciplined and tend to follow my to-do lists and jot-it-down planner, it sometimes becomes difficult to pencil in physical activity. But, especially with obs schedule where you can see whos teaching what class on what day, its never been more streamlined.

Even better, the classes are extremely engaging. In a 28-minute strength class with instructor David P., I appreciated how there was ample focus on both stretching and good form. He also has a penchant for inspiring he shared motivational words and stories during the class to make me feel encouraged throughout.

Additionally, I cant forego a mention of the 28-minute dance cardio class I took with instructor Spencer J. (side note: if you want the energy, his classes are the place to be!) As someone who formerly attended dance classes, I love the combination of going across the mat similar to going across the floor in ballet or jazz class infused with steps like squats and punches.

Another pro? Nobody can see you. No more having to worry about tiny Zoom screens (that was so 2020, anyway). You can roll out of bed in your PJs and bring your cat, too, Jones said. Nobody sees you.

But, even though you dont have to worry about impressing someone at the gym, my workouts are more put-together when Im wearing a matching set. Ive been loving sporting some pieces from Girlfriend Collective, lululemon and Abercrombies active line, YPB.

After all, ob is all about feeling your best!

I am so excited to continue using ob Fitness and trying even more of its live and on-demand classes. I feel stronger, more confident and more energized to get moving. Thats what fitness is all about, right?

Check out the New York Post Shopping section for more content.

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ob Fitness review: How it changed my home workouts - New York Post

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Adult Fitness Programs

Baby Barre

Explore rhythm and body movement to music with your baby. Parents will participate in 6 choreographed barre based sessions focusing on breathing, strength and flexibility. Parents will participate in 6 choreographed barre based sessions focusing on breathing, strength and flexibility. Babies will enjoy following along with songs and movements snuggled close to their parent in their carrier.

*Front carriers recommended. Baby must be carried in the carrier during the class unless otherwise instructed.

Date: Tuesday, Feb 6, 2024 - Feb 27, 2024

Time: 11:15 AM Noon

Fee: $34.99

Register online

Are you a busy mom who is short on time but still looking to achieve your fitness goals? If you want to up your fitness game, push yourself out of your comfort zone and have fun, then HIIT Moms is for you!

*Previous workout experience is recommended.

Date: Tuesday & Thursday, Feb 6, 2024 - Feb 29, 2024

Time: 10:15 AM - 11:00 AM

Fee: $79.99

Through yoga postures, guided relaxation and breath awareness, you will prepare the body and the mind for birth, and at the same time lighten the discomfort and stress associated with pregnancy.

*Beginners are welcome. This class is for individuals who are pregnant

Date: Monday, Jan 8, 2024 - Feb 12, 20247

Time: 7:00 PM - 7:45 PM

How is your strength and balance? Are you tight, stiff? Sore back, weak abs? Hows your mood and stress levels? This class will boost your energy and confidence and prepare you for good health. Lets all get back on track beginning with this class. The first half of this class will take place on the indoor track.

Free with membership, registration is required.

Date: Friday, Jan 5, 2024 - Jan 26, 2024

Code: #31457

Designed for those who are experiencing joint pain, stability or balance challenges and/or require continuation on post-rehabilitation. During the first half of this class participants will perform exercises in the leisure pool. Class will finish in the relaxation (warm) pool.

Date: Tuesday, Jan 9, 2024 - Jan 30, 2024

This respiratory maintenance exercise program is designed for people who have completed a pulmonary rehabilitation program. It is ideal for anyone with chronic lung disease such as COPD, pulmonary fibrosis or asthma.

Date: Wednesday, Jan 10, 2024 - Jan 31, 2024

Restorative yoga is a floor based program of gentle poses, held for longer times, to allow for deeper relaxation. Props such as pillows, blocks and blankets are often used to help the body release built up tension from our busy lives.

Yoga mats are available however you are encouraged to bring your own mat.

Date: Wednesday, Jan 24, 2024 - Feb 28, 2024

Code: #32016

Does the New Year create unwanted stress for you in your life?

Do you often find yourself searching for the latest fad diet that leaves you feeling defeated as it is often something that you cannot sustain?

Why not start the year off with a positive outlook on living a healthier lifestyle that doesn't emphasize weight loss as the primary goal. Join Lindsay and Robert as they guide you through a positive approach to nutrition and wellness and make changes to your health that will leave you feeling that you can be successful beyond the New Year.

What's included in this 6 week program;

Date: Jan 16, 2024 - Feb 22, 2024

The Bollywood workout is a kid-friendly, safe, effective and fun total body dance workout to improve their coordination skills and develop a better sense of rhythm. Kids cant help but move to the energizing Bollywood, Bhangra and Hip-Hop moves to unleash their inner rockstar!

Date: Monday, Jan 8, 2024 - Feb 12, 2024

Kids yoga classes offer children the opportunity to experience complete, age-appropriate yoga practices that include a variety of stretching and strengthening poses, breathing instruction, and relaxation techniques. Kids yoga classes, which incorporate fun, games, and imagination, are designed as a playful introduction to yoga while keeping children engaged and moving.

Date: Wednesday, Jan 24, 2024 - Feb 28, 2024

Perfect for younger Zumba fans! Kids 6 - 12 years old get the chance to be active and jam out to their favourite music. Classes feature kid friendly routines based on original Zumba choreography. Each class will incorporate key childhood developmental elements like leadership, respect, teamwork, confidence, self-esteem, creativity, coordination, cultural awareness.

Date: Thursday, Jan 25, 2024 - Feb 29, 2024

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Fitness Programs for this Winter - Bradford News - BradfordToday

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Those trying to kick-start their weight loss or perhaps wanting to lose a few pounds before a big event or holiday may be tempted to try a crash diet. While its true that in order to lose weight you need to eat fewer calories than your body uses each day, in reality crash diets may actually work against you and may make weight loss more difficult.

Crash diets have been around for years, but have stayed popular more recently thanks to influencers and social media. Typically, these diets involve drastically reducing calorie intake to 800-1,200 calories a day for a few weeks at a time. Proponents of these diets claim it can lead to rapid weight loss, which may explain why they have such a significant appeal.

Indeed, research has shown these diets can actually be very effective for certain people.

In a study of 278 adults with obesity, a 12-week crash diet of 810 calories a day led to greater weight loss after 12 months than people who only reduced their calories by portion control. The crash diet group lost an average of nearly 11kg versus only 3kg in the moderate diet group.

Similarly, one study showed that very low-calorie diets may be beneficial for people with type 2 diabetes. The researchers found that 60% of participants who ate 600 calories a day for eight weeks were able to put their type 2 diabetes into remission. They also lost around 15kg on average.

A follow up at 12 weeks showed participants put around 3kg back on but, importantly, their blood sugar levels remained similar.

But while these diets may lead to short-term weight loss success in some people, they can have the long-term consequence of damaging your metabolism. This may explain why around 80% of diets fail with the person ultimately putting all the weight they lost back on, or even gaining more weight than they lost.

Your metabolism is the sum of all chemical reactions in the body. Its responsible for converting the food we eat into energy, and storing any surplus energy as fat. Your metabolism is affected by many things including diet, exercise and your hormones. Crash diets affect all these components.

With a crash diet, you consume far less food than normal. This means your body doesnt need to use as much energy (calories) to digest and absorb the foods youve eaten. You also lose muscle. All of these factors lower metabolic rate meaning the body will burn fewer calories when not exercising.

In the short-term, crash diets can lead to feelings of tiredness, which makes doing any activity (let alone a workout) challenging. This is because less energy is available and what is available is prioritised for life-sustaining reactions.

In the long term, crash diets can change the hormone makeup of our bodies. They increase our stress hormones, such as cortisol. And over an extended period of time, typically months, high cortisol levels can cause our body to store more fat.

Crash diets can also reduce levels of the hormone T3, which is produced by the thyroid gland. Its critical in regulating our basal metabolic rate (the number of calories your body needs in order to sustain itself). Long-term changes in T3 levels can lead to hypothyroidism and weight gain.

Together, all these changes make the body more adept at putting on weight when you begin consuming more calories again. And these changes may exist for months, if not years.

If youre trying to lose weight, the best strategy to use is following a long-term, gradual weight loss diet.

Gradual diets have been shown to be more sustainable and have a less negative impact on your metabolic rate compared with crash diets. Gradual diets can also help maintain energy levels enough to exercise, which can help you lose weight.

These types of diet also preserve the function of our mitochondria the calorie-burning powerhouses in our muscles. This creates a greater capacity for burning calories even after we finish dieting.

The ideal diet is one that reduces body weight by around 0.5 to 1kg a week. The number of calories youll need to eat per day will depend on your starting weight and how physically active you are.

Eating certain foods can also help maintain your metabolism while dieting.

Fats and carbohydrates use fewer calories to power digestion, compared with protein. Indeed, high-protein diets increase your metabolic rate 11-14% above normal levels, whereas diets high in carbohydrates or fats can only do this by 4-8%. As such, try to ensure around 30% of your days calories are made up of protein when trying to lose weight.

High-protein diets also help you feel fuller for longer. One study found that when a participants diet consisted of 30% protein, they consumed 441 calories less over the 12-week study period compared with a 15% protein diet. This ultimately led to 5kg weight loss, of which 3.7kg was fat loss.

While it may be tempting to crash diet if youre trying to lose weight fast, it could have long-term consequences for your metabolism. The best way to lose weight is to slightly reduce the number of calories you need per day, exercise, and eat plenty of protein.

More here:
Crash diets may work against you and could have permanent consequences - The Conversation

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Variations on thelow-carb diet have been popular ways to drop pounds, but a new study shows that the quality of foods, and not just the quantity of carbohydrates, fats, and proteins, makes a difference in keeping weight off.

The research, published December 27, 2023, in JAMA Network Open, followed participants for decades to find out how five different types of low-carb diets impacted weight.

The key takeaway from our study is that not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term the quality of the food is crucial, says the study's lead author,Binkai Liu, PhD, a research assistant in the nutrition department at Harvard T.H. Chan School of Public Health in Boston.

Researchers found that diets low in carbs but high in good-quality proteins, fats, and a small portion of carbs from healthful plant-based sources like whole grains and beans, were linked with slower weight gain. On the other side, low-carb diets high in animal proteins and fats or refined carbs, such as those from red and processed meat, dairy products, and sugar-sweetened beverages, may lead to faster weight gain, says Dr. Liu.

This study is brilliant in terms of helping to make it clear that low-carb is a crude term that involves a lot of oversimplification. There are many ways to eat that could be called low-carb, says Christopher Gardner, MD, a nutrition researcher and professor at Stanford Medicine in Palo Alto, California.

The findings from this large and long-term observational study suggest that the single approach that is clearly associated with the greatest benefit for weight maintenance is one that is healthy and plant-based, says Dr. Gardner, who was not involved in this study.

Many studies have shown the benefits of cutting carbohydrates for short-term weight loss. A meta-analysis of 25 studies published in April 2022in Diabetes, Obesity, and Metabolism found that low-carb diets were associated with greater short term weight loss than non-carbohydrate restricted diets.

But this study aimed to address a gap in knowledge, which is how well low-carb works for weight loss in the long-term, and if nutrient quality matters. Using data from the first and second Nurses Health Studies and the Health Professionals Follow-Up Study, researchers followed more than 120,000 healthy adults from 1986 to as recently as 2018.

Participants provided self-reports of their diets and weights every four years via a survey that included more than 130 food items, with close to 70 food items containing animal protein.

The researchers scored participants diets according to how well they adhered to five categories of low-carbohydrate diet, all of which consisted of 30 to 40 percent carbs:

The study found that diets composed of plant-based proteins and fats and healthy carbohydrates were significantly associated with slower long-term weight gain than the four other eating patterns.

People who ate the unhealthy low-carb diets as a primary strategy gained, on average, roughly 5.1 pounds over four years, whereas people who adopted the healthy low-carb diets as a primary strategy lost roughly 4.9 pounds on average a total difference of 10 pounds.

These associations were strongest in participants who were younger than 55 years old, overweight or obese, less physically active, or some combination of these factors.

This study tackles an area of diet and nutrition that needed to be reviewed, says Julia Zumpano, RD, a registered dietitian at Cleveland Clinic in Ohio. The popularity of [low-carb diets] has increased over the past decade and initially was focused on reducing carbs by replacing them with meats and high fat processed foods, she says.

But these diets often lead to weight regain once the plan is not being followed, owing to poor food choices and overly restrictive guidelines, says Zumpano, who was not involved with the study.

I found the results validating. We need to focus on diet quality, minimizing processed foods and focusing on whole foods and lean sources of protein from plant and animal sources, she says.

This study is observational, which means that although it shows that a healthier low-carb diet is associated with keeping weight off, it doesnt prove that eating the healthier-carb diet caused the positive effects.

Randomized controlled trials (RCTs) of dietary interventions are hard to conduct, especially those lasting more than six months, because participants often dont want to change the way they eat for more than a short period of time.

Still, the study is unique and valuable because it followed so many people over 30 or even 40 years, says Gardner. This study tackles the most important issue: long-term and lifetime weight maintenance which could never be replicated in an interventional randomized controlled trial, he says.

These findings complement the many RCTs that have come to the same conclusion: quality of diet matters, too, not just the number of carbs, says Gardner.

Gardner coauthored a 12-month randomized controlled dietary intervention published in November 2023 in theAmerican Journal of Clinical Nutrition that looked at people eating different types of low carb diets. They also found that quality made a difference: The average decrease in BMI was significantly greater in people who ate a higher-quality low-carb diet as opposed to a low-quality low-carb diet.

Low-carb diets can be very successful for weight loss and maintenance, especially when people eat a majority of plant-based foods, says Zumpano. She suggests seeking help from a registered dietitian to develop a plan specific to your needs.

She offers the following food recommendations to get started on healthy low-carb living.

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For Low-Carb Diets, Quality of Food, Not Just Quantity, Is Key to Long-Term Weight Loss - Everyday Health

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For immediate release: December 27, 2023

Boston, MALow-carbohydrate diets comprised mostly of plant-based proteins and fats with healthy carbohydrates such as whole grains were associated with slower long-term weight gain than low-carbohydrate diets comprised mostly of animal proteins and fats with unhealthy carbohydrates like refined starches, according to a new study led by Harvard T.H. Chan School of Public Health.

The study was published on December 27, 2023, in JAMA Network Open.

Our study goes beyond the simple question of, To carb or not to carb? said lead author Binkai Liu, research assistant in the Department of Nutrition. It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months.

While many studies have shown the benefits of cutting carbohydrates for short-term weight loss, little research has been conducted on low-carbohydrate diets effect on long-term weight maintenance and the role of food group quality.

Using data from the Nurses Health Study, Nurses Health Study II, and Health Professionals Follow-up Study, the researchers analyzed the diets and weights of 123,332 healthy adults from as early as 1986 to as recently as 2018. Each participant provided self-reports of their diets and weights every four years. The researchers scored participants diets based on how well they adhered to five categories of low-carbohydrate diet: total low-carbohydrate diet (TLCD), emphasizing overall lower carbohydrate intake; animal-based low-carbohydrate diet (ALCD), emphasizing animal-based proteins and fats; vegetable-based low-carbohydrate diet (VLCD), emphasizing plant-based proteins and fats; healthy low-carbohydrate diet (HLCD), emphasizing plant-based proteins, healthy fats, and fewer refined carbohydrates; and unhealthy low-carbohydrate diet (ULCD), emphasizing animal-based proteins, unhealthy fats, and carbohydrates coming from unhealthy sources such as processed breads and cereals.

The study found that diets comprised of plant-based proteins and fats and healthy carbohydrates were significantly associated with slower long-term weight gain. Participants who increased their adherence to TLCD, ALCD, and ULCD on average gained more weight compared to those who increased their adherence to HLCD over time. These associations were most pronounced among participants who were younger (<55 years old), overweight or obese, and/or less physically active. The results for the vegetable-based low carbohydrate diet were more ambiguous: Data from the Nurses Health Study II showed an association between higher VLCD scores and less weight gain over time, while data around VLCD scores from the Nurses Health Study and Health Professionals Follow-up Study were more mixed.

The key takeaway here is that not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term, said senior author Qi Sun, associate professor in the Department of Nutrition. Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables, and low-fat dairy products.

Other Harvard Chan authors included Molin Wang, associate professor in the Departments of Epidemiology and Biostatistics, and Yang Hu, research scientist; Sharan Rai, postdoctoral research fellow; and Frank Hu, professor, in the Department of Nutrition.

The study was funded by research grants from the National Institutes of Health: UM1 CA186107, U01 CA176726, U01 CA167552, P01 CA87969, R01 HL034594, R01 HL035464, R01 HL60712, R01 DK120870, R01 DK126698, R01 DK119268, U2C DK129670, DK119268, R01 ES022981, and R21 AG070375.

Low-Carbohydrate Diet Macronutrient Quality and Weight Change, Binkai Liu, Yang Hu, Sharan K. Rai, Molin Wang, Frank B. Hu, Qi Sun, JAMA Network Open, December 27, 2023, doi: 10.1001/jamanetworkopen.2023.49552

Visit the Harvard Chan School website for thelatest news,press releases, andmultimedia offerings.

Image: iStock/marilyna

For more information:

Maya Brownstein mbrownstein@hsph.harvard.edu

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Harvard T.H. Chan School of Public Healthbrings together dedicated experts from many disciplines to educate new generations of global health leaders and produce powerful ideas that improve the lives and health of people everywhere. As a community of leading scientists, educators, and students, we work together to take innovative ideas from the laboratory to peoples livesnot only making scientific breakthroughs, but also working to change individual behaviors, public policies, and health care practices. Each year, more than 400 faculty members at Harvard Chan School teach 1,000-plus full-time students from around the world and train thousands more through online and executive education courses. Founded in 1913 as the Harvard-MIT School of Health Officers, the School is recognized as Americas oldest professional training program in public health.

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Low-carbohydrate diets and long-term weight gain | News - HSPH News

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If you are thinking of taking Wegovy (semaglutide) for weight loss, a healthy plant-based diet may offer better long-term success, according to a new commentary in the American Journal of Medicine.

Apart from common side effects (nausea, vomiting, diarrhea, and heartburn)plus rarer, but more serious risks (pancreatitis, bowel obstruction, and possibly thyroid cancer)Wegovy is pricey. The$15,600 annual cost is not covered by most insurance plans. If it is, chances are that everyones premiums go upby an estimated $14.50 per month for every 1% of subscribers using the drug, according to Prime Therapeutics. If you stop paying, that lost weight comes back.

In contrast, using plant-based foodslike replacing meat sauce with tomato sauce on spaghetti or replacing meat chili with bean chilicauses significant weight loss and has only good side effects: lower cholesterol, healthier blood pressure, and improved athletic performance. Studies of long-term vegans show body weights averaging 35 pounds below those of their still-meat-eating friends. In contrast to Wegovys price tag, a vegan diet saves about 16% (about $500 annually) on food bills.

A plant-basedor vegandiet could be just what the doctor ordered: powerful for weight loss and easy to sustain, says Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine and lead author on the new commentary. Evidence suggests it may be the easiest, safest, and, over the long run, most effective path to a healthy weight.

Although a vegan diet is already known to be effective for weight loss, Dr. Barnard calls for more research, including the long-term benefits of dietary changes in various population groups.

For most people, going vegan is a simple matter. Those looking for the guidance of a registered dietitian can find one at PreferredDietitianReferral.org. This service, and the 21-Day Vegan Kickstart app, are both free.

The new commentary appeared online in theAmerican Journal of Medicine.

Barnard ND, Kahleova H. For Appetite Control, Drugs vs Diet. Am J Med. 2023 Dec 2:S0002-9343(23)00736-2. doi:10.1016/j.amjmed.2023.11.015. Epub ahead of print. PMID: 38049023.

Link:
Move Over Wegovya Plant-Based Diet May Be a Better Answer for Weight Loss - Physicians Committee for Responsible Medicine

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Anyone in their 50s with a long-term weight loss goal understands it takes consistency, commitment, motivation, and a whole lot of patience. But dont take it personally. If you're in a rut and those

First, lets clear the air. If losing weight seems extra hard with age, its not just you, says Virginia Weaver, MD, a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee. In fact, most women gain around 10 to 15 pounds during and after perimenopause, she explains.

This also comes on the heels of most women experiencing mild to moderate weight gain in their thirties and forties, regardless of whether or not they have children, Dr. Weaver adds. This is often due to a more sedentary lifestyle as women try to maintain a healthy work-life balance and exercise gets put on the back burner, she notes.

Fear not: It *is* possible to lose weight in your 50s, and the key is adopting consistent, sustainable habits that work for your lifestyle, says Kimberly Gomer, RD, a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome. Focus on progress, not perfection.

Meet the experts: Betul Hatipoglu, MD, is an endocrinologist, professor of medicine at Case Western Reserve University School of Medicine, and medical director of the Diabetes and Metabolic Care Center at University Hospital Cleveland Medical Center in Cleveland, Ohio. Virginia Weaver, MD, is a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee. Kimberly Gomer, RD, is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.

There are multiple reasons for difficulty losing weight in your 50s, but a big one revolves around hormonal changes and reduced estrogen levels, especially between perimenopause and menopause, says Betul Hatipoglu, MD, an endocrinologist, professor of medicine at Case Western Reserve University School of Medicine, and medical director of the Diabetes and Metabolic Care Center at University Hospital Cleveland Medical Center in Cleveland, Ohio.

Due to the declining hormones as you undergo these reproductive changes, your body triggers a stress response which can increase insulin resistance and lead to weight gain, she explains. Menopause is also known to slow down your metabolism further affecting your ability to lose weight, she adds.

Hypothyroidism is another common weight gain culprit for women over 50, says Dr. Weaver. This is a condition where the body doesnt produce enough thyroid hormone and can lead to a lack of energy and induce weight gain, per the Mayo Clinic. If youre extremely fatigued, constipated, have trouble staying awake, experience dry hair and nails, and/or notice rapid weight gain, Dr. Weaver suggests talking to your doctor about a full blood workup to check for hypothyroidism.

Youre also likely to lose muscle mass in your 50s which changes the composition of your body and slows down your metabolism, says Gomer. Why? A loss of muscle mass decreases your resting metabolic rate, which translates into less calories burned throughout the day, in turn, triggering weight gain, explains Dr. Weaver. As a result, if you dont work on building and/or maintaining muscle, your metabolism slows down and you expend fewer calories.

On top of everything else, stressing over all the above can only make matters worse, says Dr. Weaver. When stressed, your cortisol levels increase (your stress hormone) which causes your body to store fat rather than burn it, leading to more weight gain, especially in the midsection, she explains.

Ready to get at it? Ahead, 15 expert-backed tips for safely and effectively losing weight in your 50s.

Whether its walking, swimming, running, or dancing, get your heart rate pumping, says Dr. Hatipoglu. Aerobic exercise will help the body adjust to a new metabolic state by increasing fat burning and improving insulin resistance, she explains. Do your best to move your body, in any way you enjoy, for 30 minutes at least five days a week.

Strength training has a significant impact on your metabolism and fat burning capabilities, so its crucial to incorporate resistance training at least three days a week to build and maintain muscle mass, says Dr. Weaver. Muscle gain can happen with simple dumbbells and resistance bands, or even just exercising using your own bodyweight, she adds.

Avoid processed foods and check labels for excessive sugar including corn syrup, rice syrup, brown rice syrup, fructose, dextrose, maltose, and sucrose, says Gomer. Its also best to avoid refined sugar and cut back on sweets, baked goods, soda, and jelly, she adds.

One of the best ways to lower insulin is to avoid snacking and grazing, says Gomer. Insulin is whats in charge of hunger and fat storage, so lowering insulin is key in weight management, she explains. Instead of mindlessly snacking, Gomer recommends focusing on three balanced meals a day and loading up on the fruits and veggies.

Fiber is key for regulating blood sugar levels and preventing insulin resistance, while doubling as an awesome source of nutrition for the healthy bacteria in your gut, says Gomer. High-fiber foods like vegetables, fruits, oats, beans, and legumes are also extra filling to keep you satisfied throughout the day without overloading the calories, she adds. You can get your daily dose of fiber in a supplement form, but your best bet is whole, unprocessed foods.

Alcohol is metabolized using the liver in the same pathway as fat is burned, says Dr. Hatipoglu. As a result, when alcohol is used in that route on the road to be metabolized, the fat cannot be burned and the body has to wait its turn, she explains. Not to mention, booze lacks nutritional value and is usually packed with calories. If youre craving a festive bev, try sparkling water with lime or muddled fruit.

Do your best to plan ahead and meal prep at home rather than relying on restaurants or food delivery, says Gomer. Food prepared at restaurants is loaded with sugar, salt, and highly processed ingredients, and restaurants often offer huge portions, she explains. Her suggestion? Delete food delivery apps from your phone and peek at the menu before going to a restaurant so you can find the healthiest choice ahead of time.

Its easier said than done, but stress management is key for weight loss success, says Dr. Weaver. Not only can stress increase cortisol levels which creates stubborn fat around the abdomen, but it can also increase hunger hormones and elevate your metabolic set point (or the bodys preferred weight).

To help keep stress at bay, Dr. Weaver recommends mindfulness, meditation, journaling, and yoga. Mental health professionals and therapy can also be a great outlet for more personalized support, she adds.

As you age, one of the most significant impacts on the body is sleep disruptions and menopause-induced sleep disorders, says Dr. Hatipoglu. Some of it comes from hot flashes during the night that disturb sleep, however, sleep deprivation and sleep disruptions have been linked to increased insulin resistance, increased risk of diabetes, and weight gain, she explains.

Plus, sleep deprivation can also increase your hunger hormone, ghrelin, which can trigger late night snacking and sugar cravings, adds Gomer. Do your best to get seven to nine hours of sleep a night, but if you need some extra support, Dr. Hatipoglu recommends lavender or chamomile tea, Epsom salt baths, and meditation before bed to help wind down.

Finding other women undergoing similar body changes with the same symptoms can be extremely helpful in sharing tips and coping mechanisms, says Dr. Hatipoglu. Whether its through in-person meet-ups, virtual support groups, or social media challenges, connecting with other women can be key for your success and mental health, she explains. A support system can also keep you accountable and on track with your goals.

Whether its the first thing you do in the morning or the last thing you do before bed, daily stretching or yoga is worth your time, says Dr. Hatipoglu, who explains that daily stretching can help control cortisol levels, which can in turn keep your bones healthy and your body active.

Being sedentary is a big problem for insulin resistance, and walking right after a meal will help lower the insulin response, says Gomer. Walking also helps with mobility and anti-inflammatory responses that have long-term impacts on your weight, so get out and strut your stuff at least 30 minutes a day.

Healthy eating is one of, if not the most important aspect of weight loss as you age, and a Mediterranean-style diet can keep you on track, says Dr. Hatipoglu. Focus on natural carbohydrates such as vegetables and low-glycemic fruits (oranges, apples, cherries, and strawberries), lean protein (eggs, fish, turkey, chicken, and tofu), and whole grain carbohydrates (oats, quinoa, and barley), she explains.

Its also in your favor to minimize processed snacks, desserts, simple carbs, and fried food, she adds.

Weight loss is an inside job and mindset management is key for success, says Gomer. For some, exercise is a key for mindset and good mood, while others find help from meditation and journaling. Find what makes you feel good and stick with it.

If youre dehydrated, its possible to mistake thirst for hunger, so its crucial to hydrate throughout the day. At a minimum, aim to drink about 11.5 cups (2.7 liters) of fluid a day.

Bottom line: Weight gain in your 50s is normal and its common to struggle dropping pounds. That said, talk with a doctor or registered dietitian if youve tried all the above measures for three months without weight loss success.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. Shes a mass consumer of social media and cares about womens rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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If weight loss were simple, countless Americans wouldnt resolve to pursue it each January often for the second, fifth, or 10th time. But the goal is notoriously challenging, riddled with practical barriers like scant time for healthy cooking and psychological blocks like waning motivation.

Indeed, in Everyday Healths recent survey, which included more than 3,000 American adults who tried to lose weight in 2023, more than half cited a lack of motivation as the leading obstacle in their journey. Many also reported wanting a better support system, more information (on topics like how to break through a plateau or prepare healthy foods), access to tools like gyms and medication, and an app to track their progress.

RELATED: Everyday Health's Survey and Special Report: Weight Loss Reframed

Thats not to say all respondents fell short: While everyone faced barriers, those who did lose weight were more likely to use multiple tactics like limiting indulgent foods and increasing exercise and stick to those tactics instead of jumping from one strategy to the next, the survey found. (Find more interesting tidbits from the survey in Everyday Healths Weight Loss Reframed Report.)

To learn more about why motivation can be so hard to come by, and sustain, during a weight loss journey, and how a strong weight loss why works for people, Everyday Health talked to Sean Hashmi, MD, a nephrologist and an obesity medicine specialist in Woodland Hills, California, and a member of Everyday Healths Health Expert Network. Dr. Hashmi serves as the regional director for clinical nutrition and weight management at Southern California Kaiser Permanente and, among many other affiliations, is a member of the American College of Lifestyle Medicine. This conversation has been edited for length and clarity.

Everyday Health: How long have you been in the field of obesity and weight loss, and what got you interested in the first place?

Sean Hashmi: Ive been in the field for about 23 years. Even when I was in medical school, I was doing research into nutrition, obesity, and weight loss.

Part of the reason is I had a lot of health issues growing up in Pakistan. I had measles when I was about 5 or 6 years old. At that time, we didn't have any modern medicine. I remember hearing, Your kid's not going to make it. For whatever reason, I made it, but I had all these nutrition deficiencies. It wasn't until I was in high school here in the States that I finally had my growth spurt and I was doing well.

Meanwhile, my sister had epilepsy. She unfortunately died, and I was the one who tried to revive her. I tried to do CPR, but I didn't know how.

And so I developed this keen interest in trying to discover how to improve people's lives, and nutrition was fascinating. Even when it comes to things like epilepsy, there's some very good data on how nutrition can help. For example, a ketogenic diet can lower the frequency of seizures in kids.

And so as I did more and more research, what I started to learn was if you begin to eat a diet filled with predominantly fruits and vegetables and rely less on processed meats, you become healthier and feel better. And what's fascinating about that is: Its not very complicated.

Now I have a nonprofit called the SELF Principle: sleep, exercise, love, and food. The principles come from what Ive observed about the habits of folks in the blue zones. In this framework, food is very important, but in the grand scheme of things, it's just 25 percent of the overall picture.

EH: How has the conversation around weight loss changed since you began practicing? Are peoples barriers to weight loss more or less the same?

Over the years, I have found that people are looking more often for quick fixes and are less willing to work on root causes.

There is less focus on prioritizing sleep, healthier eating, regular exercise, and finding ways to de-stress. Instead, people want to sleep less, exercise less, work more, and add a prescription to deal with weight gain.

Whats getting in the way of success isnt that they dont realize the food theyre reaching for is unhealthy and could lead to weight gain, heart disease, or diabetes. They reach for it because it fills a void.

In fact, if you look at some of the new drugs, like GLP-1s, there's a warning label saying they can increase the risk for depression and suicide. Why? Because when a drug reduces appetite, it also reduces pleasure. This is a real risk we have to warn patients about.

EH: What other common misconceptions do people have when they start a weight loss journey?

SH: Everyone always focuses on what. They say, Doc, I want to lose 10 pounds. And I always tell them, Your why has to be stronger than your what.

A why could be: I went through all sorts of issues growing up, and I don't want to pass my demons onto my kid. I want to be the right example for them. That's a very powerful why.

Our job as physicians is to help our patients to discover the why. Because at the end of the day, all diets can help with weight loss. Weight maintenance is the real monster, the real battle. So the challenge is: How do we keep the weight off? And to do that, you've got to have your why.

Weve also got to get this idea out of people's minds that they need to rely on willpower. Willpower is the worst the idea that, I'm just not going to eat this thing. Okay, that's great right now, because you feel good, but what happens if you fight with your partner or some other emotionally triggering event happens? Now that same no becomes very difficult.

But if we create habits, you'll wake up and have them on autopilot. Have you ever gotten in your car, driven somewhere, and not even known how you drove there? You stopped at all the stoplights, you turned right when you needed to turn right, you didn't get into an accident. You did all those things because you were so used to it that it's a habit.

EH: Relatedly, the survey found that a lack of motivation is the leading obstacle to weight loss. Whats your impression of that?

SH: The problem is not so much that it's a lack of motivation for weight loss; it's that there are so many things that are taking that motivation away from weight loss.

In other words, our world is filled with bright shiny objects that are distractors. And if you don't have a strong enough inner why, which is another word for your inner motivation, you'll already have exhausted your limited willpower by the time you want to make a healthy decision.

EH: What role do you see motivation playing in someones weight loss journey?

SH: Motivation is essential to start the journey, but it is not enough to maintain it. Motivation quickly wanes. Its the rocket needed for liftoff, but then habits are what help the rocket to stay on track and get to where it needs to go.

This is why we try to get people to make habits, so that when you make that decision, it's not about motivation. You already know what youre going to do for breakfast. Youre not looking for pleasure from food, youre looking for pleasure from life. Motivation is no longer a factor.

EH: Common motivators to lose weight among the Everyday Health audience included improving physical health, feeling better, and having more energy. Are these the types of whys that can help someone lose weight?

SH: Wanting more energy is great, but theres a lot that can get in the way of that. What happens when you come home from work and youre too tired to exercise and make a healthy meal?

So lets dive deeper. What does that mean for you? If you had more energy, what would you do with that? When I work out, I feel better about myself. Im a better husband, son, father Im talking about myself here and how I look at myself and feel directly translates to how others feed off me.

EH: How do you counsel patients on finding their weight loss why?

SH: It all starts with a conversation, and what I want to get into with patients is: What do you think has prevented you from taking those steps in the past? What have been the barriers?

We dive into the why, but more importantly, the why now? What changed? And then you start to find out some fears.

In this way their why becomes stronger and deeper, and you'll find out that every single one of them has something stronger they may not even know it but if you help them discover it, you have just won the battle. Heck, you've just won the war.

EH: In your experience, what motivators are most effective at helping patients lose weight?

Motivation, by its very definition, is a fleeting commodity. Its only enough to get you through the door. But whats going to keep you going when you run out of that initial drive? When you go to the gym but wake up the next morning and you look the same? When, a week in, your pants arent as loose as you thought they would be?

Thats why Im a big believer in intrinsic motivation (loving what you do) over just extrinsic motivation (outcomes or rewards). Dont get me wrong: Its nice to focus on looking better as an outcome of weight loss, but that can lead to disappointment quickly. But when we add in the joy of working out, the fun of cooking healthy meals with family, the passion of building a better future this creates a motivation that is much more sustainable.

EH: Can you share an example of the power of having a weight loss why?

SH: People come back with the most incredible stories. I have a patient whos 72 years old, and she came to me with type 2 diabetes and severe kidney disease. Her A1C (her average blood sugar levels over a two- to three-month period) was through the roof.

I had a talk with her about understanding that this is a very serious thing, and here's what could happen if we keep going down this road. Here's what could happen if we change it. What are you ready to do? She said she was ready to change, and I've heard that a thousand times before.

But I saw her 30 days later. She'd lost about 20 pounds, and that brought her A1C down so dramatically that we cut her insulin dosage by 50 percent. The protein in her urine went down by like 80 percent, which means her kidneys were doing a much better job filtering blood.

But what was so remarkable for her was, she said, I couldn't even walk across the room to use the restroom before, and something that I've never said to anybody I couldn't clean myself after the restroom. And just the fact that I can do that, that shame has gone away and you have given me my dignity back.

Do you know how powerful that is? And now shes setting goals for herself. She wants to get off insulin completely. Thats very aspirational, but at the same time, if you reach for the stars, you're going to get the moon handed to you every time. And who knows? Maybe she gets the stars.

EH: What happens when somebodys why fades and they start to lose motivation? How do you get them to either find a new why or reconnect with that original one?

SH: The first thing that's really important is to understand that you're going to fall down, and that's okay. The average smoker has to try quitting six to seven times before they actually quit.

So if you fail, you didnt fail. You just learned one more way not to do it. And I'm glad you learned it early enough so that we have more time to do what may actually work better. If we celebrate people's failures, we celebrate people's success.

EH: How do these new classes of weight loss drugs, the GLP-1s and GLP-1 and GIP receptor agonists, influence people's motivation?

SH: Everyone who comes to see me, the first thing out of their mouth is, I want Ozempic. And I tell them, I want you to be successful. And for some people, drugs like Wegovy, Zepbound, and Ozempic can be very effective in creating that jump-start effect by, for example, helping to reduce food noise and develop better habits.

However, without working to establish the proper habits, many people either gain all the weight back the second they stop the drug or eventually overcome the effects of the meds. For example, I have folks who started on oral weight loss medications, then they graduated to injections, and now Ozempic doesnt work anymore, and they want the newest kid on the block. Where were missing the boat here is the idea that we can do better.

Were basically creating a generation of drug addicts, and I think that's a shame.

How do we figure out a way to get around that? We look at weight loss drugs as a tool in your tool belt. You use it if you need it, but you look at it as a guest in your house. It's okay if they come in, but you don't want them to become permanent residents and stay rent-free.

These drugs have a significant number of side effects that we're just discovering. For example, what if there are long-term consequences to the brain? We know they're affecting the pleasure centers. What if they cause us to essentially rewire our brain chemistry in a way that reduces our ability to experience pleasure? We just don't know that yet.

EH: What motivates you?

SH: Were on this planet for such a short time, and all of us have a purpose. Ive got two daughters. One is 6, one is 10, and the greatest joy Ill ever have is one day when they're old enough and they get to think about their father, they can say, Hey, my father did some real good for people. That's it.

EH: Is there anything youd like to add?

SH: Sometimes, the fastest way to get what you want is to slow down.

And as much as that's a clich, it couldn't apply more to weight loss. The faster the weight loss, the faster the rebound. The slower the weight loss, the more it allows your body to adjust, the more it allows your brain to adjust.

If you look at it as, I'm doing this in a slow sustainable way for the rest of my life, you are more likely to stick to it, and you're more likely to make those things into habits.

More here:
Expert Q&A: An Obesity Medicine Specialist on the Impact of Having a Weight Loss 'Why' - Everyday Health

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For years, Artemis Bayandor found it impossible to lose the 25 pounds she gained after her pregnancy. But when her doctor suggested she start taking the weight loss drug Wegovy in August, 2021, she lost 15 pounds in six months.

I felt good. It was easy, it came off and it was making me feel better, she tells The Messenger.

Bayandor, 41, a mom of one who works in customer service for United Airlines, had her heart set on getting below her pre-pregnancy weight and easily went from 230 pounds to 215.

I just didn't have an appetite, she says. If I normally ate two slices of pizza, I was only able to eat one.

But quickly becoming full with those smaller portions came to an abrupt halt when she discovered that the manufacturer's coupon she used to get Wegovy for $25 a month had stopped.

Her pharmacist said she would have to pay $1,400 a month out of pocket a sum Bayandor could not afford. Her health insurance would not cover it.

Bayandor, who had not been warned by her doctor previously that the prescription could become expensive, went cold turkey from Wegovy and soon put on more weight than shed lost.

Within a month she gained back all 15 pounds. The weight started coming on like never before, she says, and soon gained another 10 pounds.

She was 10 pounds more than when she started Wegovy, a 25-pound upward swing and the most shed ever weighed: 245.

I was insatiable. And I've never been that way. I was so hungry, she says. It was crazy the way it felt."

It was awful, its still awful, says Bayandor, of Naperville, Illinois, who has not been able to lose any weight since her Wegovy stint, and now weighs 246.

She is far from alone. A study published in 2022 in the Journal of the American Medical Association found that users of semaglutide, found in Wegovy and the diabetes drug Ozempic, regain around two-thirds of lost weight after stopping the injections.

And a new study on tirzepatide, the main ingredient in Mounjaro and the newly-approved weight loss drug Zepbound, found a similar result.

I'm not surprised that people have gained the weight back when they go off the medicines, Melanie Jay, M.D., director of the N.Y.U. Langone Comprehensive Program on Obesity, tells The Messenger.

Patients need to stay on these weight loss medications indefinitely to keep the weight off since obesity is a chronic disease, as well as make healthy lifestyle changes, she says.

When we treat other chronic diseases such as high blood pressure or high cholesterol, we don't get surprised if people stop taking the medicine and their blood pressure goes up, Dr. Jay says. These medicines are not curing obesity, its a really effective treatment.

The active ingredient in Wegovy is semaglutide, which essentially mimics a hormone called GLP-1 that acts to make us feel full.

And if you stop giving the medication, then that effect is gone, Supriya Rao, M.D., a gastroenterologist and obesity medicine expert at Integrated Gastroenterology Consultants at Chelmsford, Massachusetts, tells The Messenger.

Taking one of these weight loss drugs is not like a diet that you start and stop, she says. Taking it for a long term is what you're supposed to do.

The out-of-pocket cost that Bayandor faced is one reason people stop. Some others experience extreme side effects.

Marcella Raymond, 58, felt awful soon after she started Mounjaro in August of 2022. She lost 8 pounds in two weeks but continuous nausea and dry heaving forced her to stop her weekly injections.

It was making me very sick, Raymond, a former on-air television reporter from a Chicago suburb, tells The Messenger.

She quickly regained all the weight plus 6 more pounds, hitting 195 pounds. A year after her first go-round with a weight loss drug, in August, 2023 she told her doctor she would give Ozempic a try.

Within a month she lost 5 pounds, but stopped on Sept. 1 because of nausea and stomach distress. Raymond then turned to Noom, a weight loss app, and has since shed 13 pounds by tracking her weight and food.

It's taken longer to lose but I've lost more and feel great, she says. I'm hungry at times but never sick. And it actually works.

Meanwhile, since Bayandor has been off of Wegovy, its been impossible for her to shed even a pound.

Shes made numerous appeals to her insurance company to cover a weight loss drug, and is considering the more extreme bariatric surgery which insurance will pay for.

My weight is impacting my whole lifestyle and my health, she says, its been a major struggle.

If I were to be able to at least get on a drug that could kick start things and get me 20, 30, 40 pounds lighter, and then I can keep it up with diet and exercise, Bayandor says. I'd love to do that, but I don't have that opportunity.

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These Women Stopped Taking Ozempic and Wegovy, Then Regained More Weight Than They'd Lost: 'I Was Insatiable' - The Messenger

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Crash Diets: Temporary Fix or a Route to Long-Term Damage?

The era of digital influence has given rise to a dangerous trend: crash diets. Often showcased by influencers and propelled by social media, these diets typically involve a drastic reduction of daily calorie intake usually between 800-1,200. The allure of rapid weight loss has led many to embrace these diets, despite the potential health risks that accompany them.

Surprisingly, studies have demonstrated that crash diets can indeed be effective for certain individuals. For those struggling with obesity or type 2 diabetes, these diets can lead to significant weight loss, and in some cases, even remission of diabetes. But this is just one side of the coin. The other side reveals a darker reality, the long-term detrimental effects on the bodys metabolism.

When calorie intake is severely reduced, the bodys metabolic rate decreases. The result is a reduced calorie burn and loss of muscle mass. Additionally, crash diets can increase the levels of stress hormones like cortisol, and simultaneously decrease T3 hormone levels. This hormonal imbalance can lead to hypothyroidism and weight gain over time. Consequently, about 80% of crash dieters eventually regain the weight, or even exceed their original weight.

For those seeking long-term weight loss, gradual dieting is recommended. This approach involves reducing body weight by around 0.5 to 1kg a week, making it a more sustainable strategy. A diet high in protein is particularly beneficial, as it can increase metabolic rate and induce a feeling of fullness. This leads to a lower calorie intake and greater fat loss. Beyond dieting, regular exercise, and a balanced approach to calorie reduction are essential.

In conclusion, while crash diets might seem appealing due to their promise of rapid weight loss, the long-term effects can be damaging. Sustainable weight loss is achievable through gradual dieting, regular exercise, and a diet rich in protein. Its not about quick fixes, but a lifestyle change for better health.

The rest is here:
Crash Diets: Rapid Weight Loss Vs Long-Term Effects - BNN Breaking

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