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KANSAS CITY To judge by the buzz, the impact on the food industry of the growing popularity of GLP-1 drugs will be nothing short of seismic.

Numerous media outlets have published stories with menacing headlines for the food industry, including CNN: Ozempic is on the rise. That could be a problem for food companies; The Wall Street Journal: Americas Food Giants Confront the Ozempic Era; and Bloomberg: Ozempic is making people buy less food, Walmart says.

Its not just the media. One stock analyst recently slashed the price target for Krispy Kreme, Inc. because of the surging popularity of the drugs.

With brand names that include Ozempic, Wegovy, Trulicity, Rybelsus and Mounjaro, GLP-1 drugs are prescribed for type 2 diabetes and, more recently, for obesity and work by activating receptors in the pancreas leading to increased insulin production and reduced appetite.

Sales growth of the drugs has been and remains impressive. Novo Nordisk A/S, the market leader in the GLP-1 class of drugs with just over a 50% market share, said its obesity care sales were up 174% in the first nine months of 2023, mostly driven by US demand. US sales of GLP-1 drugs by Novo in the most recent quarter equated to about $2.5 billion per month.

Agitation over the potential impact of the medications has been exacerbated by surveys showing tens of millions of respondents expressing an interest in a drug that could help them lose weight safely, and by estimates that those on the medication may consume much less food. In one-peer reviewed study, subjects taking GLP-1 consumed 35% fewer calories than subjects given a placebo.

Executives from some of the largest food companies have been asked about the effects of the drug on their businesses, and many have weighed in on the subject. Robert B. Quincey, chairman and chief executive officer of Coca Cola Co., said It is an area that we are very focused on. He projected confidence, concluding that Coke is well positioned with what he called a total beverage strategy that includes both caloric and sugar-free beverages.

Ulf Mark Schneider, CEO of Nestle SA, similarly said its brands such as Boost and Optifast may benefit from a possible increase in the number of consumers seeking fortified foods because they are consuming fewer calories. At the same time, he cautioned that demand for confectionery products and perhaps ice cream may be adversely affected.

Like most executives asked about the subject, neither Mr. Quincey nor Mr. Schneider tried to quantify the effects the medications may have.

One executive who offered a sense of the prospective effects of GLP-1 drugs on his companys business, particularly snacks, was Dirk Van de Put, chairman and CEO of Mondelez International, Inc.

Saying he has examined the topic closely, Mr. Van de Put in a Nov. 1 conference call concluded the subject has been overblown.

We do estimates, we do projections, we talk to pharmaceutical companies, we talk to consumers and so on, he said. So, were staying close to the subject.

In the long run, 10 years down the road, he said current analysis suggests a worst-case scenario would be an adverse effect on volume of between 0.5% and 1%.

That assumes quite significant adoption rates of the drug, he said.

The market for the medications is still developing, and Mr. Van de Put conceded the possibility that the impact may be greater than Mondelezs current forecasts. As of late 2022, it was estimated that fewer than 3% of Americans were taking GLP-1. While growth remains strong, it is far from clear how many people will be able to afford and will choose to take the drug, which has some undesirable side effects, and how many fewer calories they will consume. For food executives to closely monitor this developing makes good sense. Overreacting does not.

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Losing weight can be a challenging task, but with the right program, it becomes much easier. One such program is The Smoothie Diet: 21 Day Rapid Weight Loss Program. Created by fitness coach Drew Sgoutas, this program offers a natural and effective way to shed those extra pounds in just three weeks. By incorporating specially formulated smoothie recipes into your daily routine, you can achieve rapid weight loss and improve your overall health. In this article, we will explore the key components, benefits, and user experiences of The Smoothie Diet: 21 Day Rapid Weight Loss Program.

The Smoothie Diet is a 21-day regimen designed to help individuals lose weight in a healthy and sustainable way. The program involves replacing two meals per day with nutrient-rich smoothies and enjoying one regular meal. This approach allows you to increase your intake of fruits and vegetables while reducing the consumption of processed foods.

Drew Sgoutas, a renowned fitness coach and nutritional expert, created The Smoothie Diet based on his extensive experience working with clients. He carefully analyzed the dietary habits of his clients and combined his findings with his coaching expertise to develop a program that delivers effective weight loss results.

The Smoothie Diet focuses on providing the body with essential nutrients while promoting healthy eating habits. By following the program for 21 days, you can establish a foundation for long-term weight management and improved overall well-being.

The Smoothie Diet Presentation (credit: PR)

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The Smoothie Diet provides a detailed daily schedule for the entire three-week program. Each day, you will be assigned specific smoothie recipes that are easy to customize according to your preferences. The program also allows for two low-calorie snacks per day in addition to one regular meal. This comprehensive plan ensures that you stay on track and achieve optimal results.

To make your grocery shopping experience hassle-free, The Smoothie Diet includes weekly shopping lists for all the smoothie recipes. By having a well-organized list, you can ensure that you have all the necessary ingredients on hand, avoiding last-minute trips to the store. The program also provides alternative ingredient options, making it easy to adapt the recipes to your specific needs and preferences.

The Smoothie Diet program offers step-by-step instructions on how to prepare each smoothie recipe. This eliminates the need for trial and error, allowing you to start making delicious and nutrient-dense smoothies right away. The recipes are designed to be quick and easy, making them perfect for individuals with busy lifestyles.

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One of the primary selling points of The Smoothie Diet is its customizability. The program provides a variety of smoothie recipes, allowing you to choose the ones that suit your taste preferences and dietary requirements. If a particular ingredient is not suitable or readily available, you can easily swap it out with an alternative from the provided list. This flexibility ensures that you can enjoy the program while still meeting your individual needs.

The Smoothie Diet program is reasonably priced, considering the wealth of resources it offers. For just $37, you gain access to the complete program, including the 21-day schedule, shopping lists, and smoothie recipes. Additionally, a money-back guarantee is provided to give you peace of mind. The program is a cost-effective solution for those looking to lose weight without breaking the bank.

The Smoothie Diet Pricing (credit: PR)

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Unlike many other weight loss programs that solely focus on shedding pounds, The Smoothie Diet takes a holistic approach to health. By increasing your intake of fruits and vegetables, you not only support weight loss but also provide your body with essential nutrients. Many individuals who have followed The Smoothie Diet have reported improvements in their skin, energy levels, and overall well-being.

The Smoothie Diet program is entirely digital, making it accessible to everyone. You can easily download the materials to your preferred device and have them at your fingertips. This eliminates the need for physical copies and allows for convenient access wherever you go. All you need is a blender and a few dollars to get started on your weight loss journey.

The Smoothie Diet is suitable for individuals who are looking for a natural and effective way to lose weight. It is important to note that this program is not intended for long-term use or as a complete meal replacement. It is recommended to consult with a healthcare professional before starting any weight loss program, especially if you have any underlying health conditions.

To achieve the best results with The Smoothie Diet, it is essential to follow the program guidelines. While you have the flexibility to customize the recipes, it is recommended to replace two meals per day with smoothies and enjoy one balanced meal. The number of smoothies consumed each day depends on the number of meals you substitute. It is important to listen to your body and adjust the program according to your individual needs.

Many individuals have experienced success with The Smoothie Diet: 21 Day Rapid Weight Loss Program. Users have reported significant weight loss, increased energy levels, improved digestion, and enhanced overall well-being. The program has received positive feedback for its simplicity, effectiveness, and delicious smoothie recipes. However, it is important to note that individual results may vary.

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1. What is The Smoothie Diet?

The Smoothie Diet is a 21-day rapid weight loss program that involves replacing two meals per day with smoothies. The smoothies are made with fresh fruits, vegetables, and protein powder, and they are designed to be both nutritious and delicious.

2. How does The Smoothie Diet work?

The Smoothie Diet works by helping you to reduce your calorie intake and increase your nutrient intake. Smoothies are typically low in calories and high in fiber, which can help you to feel full and satisfied. Additionally, the smoothies contain all of the essential vitamins and minerals that your body needs to function properly.

3. How much weight can I lose on The Smoothie Diet?

The amount of weight that you lose on The Smoothie Diet will vary depending on your individual circumstances. However, many people report losing 5-10 pounds in the first week of the program, and up to 20 pounds or more over the entire 21 days.

4. What are the benefits of The Smoothie Diet?

There are many benefits to The Smoothie Diet, including:

5. What are the risks of The Smoothie Diet?

The Smoothie Diet is generally safe for most people. However, it is important to talk to your doctor before starting any new diet program, especially if you have any underlying health conditions.

6. What do I eat on The Smoothie Diet?

On The Smoothie Diet, you will replace two meals per day with smoothies. The smoothies are made with fresh fruits, vegetables, and protein powder. You can find a variety of smoothie recipes on the program's website.

7. What do I do if I get hungry between meals?

If you get hungry between meals, you can eat healthy snacks such as fruits, vegetables, nuts, and yogurt. You can also drink smoothies or protein shakes.

8. What do I do when I finish The Smoothie Diet?

Once you finish The Smoothie Diet, you should gradually transition back to a normal diet. It is important to continue eating healthy foods and exercising regularly to maintain your weight loss.

9. What are some common side effects of The Smoothie Diet?

Some common side effects of The Smoothie Diet include:

These side effects are usually mild and go away on their own within a few days. If you experience any severe side effects, stop the diet and talk to your doctor.

10. Who should not follow The Smoothie Diet?

The Smoothie Diet is not recommended for pregnant women, breastfeeding women, people with diabetes, or people with any other underlying health conditions. If you have any questions about whether or not The Smoothie Diet is right for you, talk to your doctor.

The Smoothie Diet: 21 Day Rapid Weight Loss Program is a comprehensive and customizable weight loss program designed to help individuals achieve their health and fitness goals. With its focus on natural ingredients and balanced nutrition, this program offers a sustainable approach to weight loss. By incorporating nutrient-rich smoothies into your daily routine, you can experience rapid weight loss and improved overall well-being. Follow the guidelines, listen to your body, and enjoy the journey towards a healthier you.

Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any weight loss program.

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While the number on the scale isn't the end-all-be-all for good health, losing just one pound per week can help give you the mental boost and mindset required for achieving long-term weight loss. Once you figure out how to sustainably lose that one pound, you are better able to keep your weight in check and set yourself up for success on the path to a slimmer, healthier you. The good news is losing one pound a week doesn't just mean doing rigorous workouts that leave you exhausted or depriving yourself of your favorite foods. We spoke with an expert who shares exactly how to lose one pound a week without exercising.

You can incorporate small, manageable adjustments into your daily routine without crash diets or crazy workout routines. This thoughtful weight loss approach will help you achieve a healthy, balanced lifestyle that you can maintain in the long term.

Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, shares with us her expert insights on how to lose one pound a week without exercising. Regardless of your motivation to lose weight, join us on this journey toward a healthier and more balanced life. The best part is it's free from drastic measures, focusing instead on creating sustainable habits that align with your health and fitness goals. Keep reading to learn how you can achieve sustainable weight loss and lose one pound a week without exercising, according to Moody. And, when you're done, don't miss the 7 Best Ways To Burn 500 Calories, According To Personal Trainers.

Moody states that there are around 3,500 calories in one pound of body fat. That means you must have a caloric deficit of approximately 3,500 weekly to lose one pound every seven days. To simplify things, aim to torch 500 calories a day. However, Moody cautions this recommendation isn't suitable for everyone. 6254a4d1642c605c54bf1cab17d50f1e

"If you have a low body weight or are inactive, your resting metabolic rate (RMR) is probably quite low," she explains. "Your resting metabolic rate is how many calories you burn at rest. So, say your individual RMR is only 1,600 calories, and you cut 500 calories from your daily diet. If you only eat 1,100 calories a day, this can be dangerous. Dietitians strongly discourage any diets that are 1,200 calories or less as diets this low tend not to provide enough food to give the body all of the nutrients it needs to stay healthy and operate optimally."

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Keeping a food journal or using a mobile app to record your meals and snacks can be a total game-changer for reaching your weight loss goals. This practice helps you stay within your calorie goals while providing insights into your eating habits that you can tweak and adjust.

Moody says, "Use a tracking app or a food journal to track how many calories you're currently consuming, and then determine what you can eliminate from your diet. This is one of the most efficient ways of creating a calorie deficit. After all, how can you figure out how many calories to cut if you have no idea how many you're consuming?"

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Not all calories are created equal. Identify and cut back on calorie-dense foods that pack a high caloric punch without offering substantial nutritional benefits. For example, swap out processed snacks like chips and sodas for nutrient-rich options like fruit or nuts to keep you satiated without the unnecessary calorie load.

"Examine your daily diet to see if there are any high-calorie foods that are unnecessary," recommends Moody. "If you're having toast with a whole avocado (250 calories), consider switching it with toast and a fried egg (70 calories). Foods like avocado, nuts, seeds, peanut butter, and hummus are healthy foods and snacks, but they also pack a lot of calories without filling much stomach space, resulting in you eating way more calories than you probably realize."

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Snacking can be a slippery slopeespecially if it involves mindlessly munching while sitting in front of the TV. To achieve your one-pound-a-week goal, consider scaling back on snacks, particularly those high in added sugars and unhealthy fats. Instead, eat mindfully and go for whole, unprocessed snacks like fruits, veggies, or a handful of nuts when hunger strikes.

"There's nothing inherently wrong with snacking, but for most people, it's a source of extra calories that can be easily cut when you start pursuing a calorie deficit," says Moody. "Most people feel the need to snack in the first place because they're not having balanced meals. You may find that, by balancing your meals with high amounts of protein, moderate carbs, and a fruit or vegetable, you can easily reduce your calories by eliminating snacking."

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Non-starchy vegetables like asparagus, artichokes, and leafy greens are low in calories, high in fiber, and loaded with essential nutrients. Incorporate a variety of colorful veggies into your meals to increase volume without significantly increasing calorie intake.

"Non-starchy vegetables are high-fiber, low-calorie vegetables like leafy greens, cabbage, broccoli, carrots, bell peppers, and so on. These foods add a lot of water, fiber, and volume to your stomach without adding many calories," says Moody. "Your stomach only feels full when it's full, so if you can pack it with low-calorie foods that take up space, this can be an effective tactic at creating a calorie deficit without feeling like you're starving."

According to the National Institutes of Health, inadequate sleep can lead to weight gain by disrupting your metabolism and increasing cravings for high-calorie foods. That's why it's essential to prioritize a consistent sleep schedule and create a conducive environment for rest to support your weight loss journey.

"Studies have shown that people who consistently get less than seven hours of sleep a day produce more ghrelin, the body's hunger hormone," Moody states. "Scientists believe that lack of sleep causes the body to seek other fuel sources during waking hours. Also, if you don't sleep well, you've probably noticed your sugar cravings becoming more frequent, which makes losing weight that much more difficult. Aim to sleep eight to nine hours each night to keep hunger at bay and support your weight loss efforts."

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If youre taking semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), certain food-focused holidays like Thanksgiving and Christmas are probably very different for you now. After all, these powerful appetite-suppressing drugs can make indulging in rich foods an uncomfortable experience.

You might be tempted to skip or delay a dose in advance of a special occasion, whether thats a big holiday meal, an expensive anniversary or birthday dinner, or some other celebration. Or maybe youre planning a vacation and considering missing a dose in order to really get your moneys worth from an all-inclusive resort.

An informal review of social media forums dedicated to the use of weight loss injectables suggests that people are very much split on the issue of skipping doses. Some report they have happily delayed or missed doses for holidays and vacations and will do so again. Others have tried the technique and experienced poor results. Some people reject the idea entirely.

So, is it really safe to skip a dose once in a while? And is it a good idea?

The new weight loss injectables, nicknamed GLP-1s, mimic the actions of hormones that the body naturally releases after meals, resulting in complex metabolic effects that work together to curb hunger.

Theyve become a global phenomenon for one big reason: They are extraordinarily effective appetite suppressants. A 12-week study, for example, found that semaglutide users consumed 24 percent fewer calories and enjoyed additional benefits like fewer food cravings and enhanced self-control during eating. Participants even had a diminished interest in fatty foods.

Thats great news for weight loss and diabetes management. But using these drugs means learning how to navigate celebrations that involve being surrounded by loved ones deliriously gorging themselves on delicious foods.

Katherine Saunders, MD, an assistant professor and obesity specialist at Weill Cornell Medicine in New York City and a cofounder of Intellihealth, says that while missing the occasional dose of weight loss medication is technically safe, she doubts it will allow patients to enjoy a large meal.

Dr. Saunders has seen patients underestimate how slowly these drugs leave their system. People can get into trouble with this habit given semaglutide and tirzepatides long half-lives, she says. If someone skips medication for one week in order to eat larger portions, they might get sick if they assume the medication is out of their system and they eat more than they can handle.

She explains that even if appetite seems to return after a delayed or skipped dose, big meals can still provoke punishing side effects: Eating heavy foods or large portions while on semaglutide or tirzepatide can lead to heartburn, nausea, and vomiting. Sometimes people feel fine while theyre eating and even afterwards for a while, but then they vomit out of nowhere several hours later, she says.

Andrew Kraftson, MD, the director of the weight navigation program at Michigan Medicine in Ann Arbor, agrees. Just because you skipped a dose doesnt mean you arent at any risk of side effects. Individuals should still be counseled to chew very thoroughly, eat slowly, and moderate their portions to avoid getting into trouble, he says.

Dr. Kraftson speculates that people who routinely experience gastrointestinal side effects from their medications may be at higher risk of having more pronounced symptoms if they skip a dose.

Kraftson adds that while delaying a dose to create hunger may be unwise, there are other valid reasons for changing your injection schedule around the holidays or a trip.

Many people experience their worst digestive issues during the first day or two after their weekly injection, and have learned to delay their shot on days when vomiting or diarrhea would be particularly inconvenient, such as during job interviews, air travel, or holiday parties. Kraftson calls these short delays totally reasonable.

If your usual injection is scheduled to occur immediately before a big holiday meal, its probably safe to wait a day or two it could reduce the risk that you spend too much of the party in the bathroom.

Sean Hashmi, MD, the regional director of clinical nutrition and weight management for Kaiser Permanente Southern California and a medical reviewer for Everyday Health, says that delaying or skipping a single dose of your medication is medically harmless in the short term. But he strongly cautions against the practice for a second reason. Dr. Hashmi is concerned that overindulging while on a medication vacation can do deep damage to the habits that GLP-1s help you build habits that will be critical for weight maintenance if you ever need to discontinue the medication.

This concept that we can stop this medicine to do something that we know isnt good for us, it sets us up for failure in the long run, says Hashmi. From a medical perspective its fine, but just remember that if you were an alcoholic, I wouldnt tell you to go have a drink every Saturday night.

In the online weight loss community, theres a contingent that agrees wholeheartedly with Hashmis perspective, and plans to stick to their regular dosing schedules throughout the holiday season. Some users are proud to enjoy only small portions of holiday fare and know that theyre keeping their health on track. And more than a few voices online have reported that when weight loss drugs quiet their food noise, it just makes it easier to appreciate everything else the holidays stand for.

Experts agree that the best strategy for people on weight loss drugs is to manage your expectations about what and how much you can eat, rather than skipping your doses.

Saunders suggests three simple tips for those still interested in partaking in rich foods now and then:

If youre considering making a temporary change to your dosing schedule, the manufacturers of semaglutide and tirzepatide provide official guidelines:

For short delays, there is no need to worry about dosage strength. If its only a week or two, you go right back to the original dose, says Hashmi.

Longer pauses may be more difficult to accommodate. There are no official guidelines on how to restart your GLP-1 drug regimen after missing two or more weeks. Nobody really knows yet, because the data is still coming out on varied practice patterns, says Hashmi.

The big question is whether or not you can go back to the dosage you were previously using, or if you need to step back down to a smaller dose.

New users of GLP-1 drugs always begin with small starter doses before gradually titrating up (increasing) their dosage. It takes the body some time to adjust to these potent medications, and those infamous gastrointestinal side effects tend to be at their very worst in the first few days of a new higher dose. With longer pauses, the worry is that your body might lose some of the tolerance that originally allowed you to step up your dosage. Going back to a high dose after a wait of several weeks could be more than your body is ready to handle, resulting in extremely uncomfortable side effects.

In the absence of clear guidance, Hashmi says that his clinic has taken a conservative approach: When we stop patients for a month or so, we will restart them at a lower dose for safety reasons and then quickly ramp them back up. We do that to avoid any nasty side effects of nausea, vomiting, diarrhea, or constipation. But at the moment that protocol is based only on educated guesswork. Thats not evidence-informed. Right now, we just dont have the expert opinion.

Saunders takes a similarly cautious strategy with her patients. When our patients are off medication for an extended period, we generally recommend starting back at the lowest dose and titrating up gradually.

If youve missed more than two regular doses, it might be unwise to start back on your prior dosage. Call your healthcare provider, who can provide a recommendation based on your unique situation.

Skipping or delaying one dose of your weight loss medication is unlikely to let you truly indulge in rich foods. These potent drugs stay in your system for longer than one week, and even if your hunger seems to return, large fatty meals can still result in ugly gastrointestinal side effects.

Longer medication breaks skipping doses for two weeks or more raise new issues to deal with, as you may need to go back to a lower starter dose in order to comfortably transition back to your current level.

The better plan is to manage expectations around special meals and vacations. Embrace your diminished appetite, and if you want to partake in heavy foods, do so in moderation.

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When it comes to weight loss inspiration, the internet is chock-full of information. However, sifting through a wide range of tips, tricks, and hacks can be incredibly time-consuming. Not to mention, many trends may not steer you in the right direction to success. That's why we're here to help. If you've been on TikTok recently, you may have noticed the 30/30/30 morning routine people are following to lose weight. But does it work? Eat This, Not That! spoke with Jonathan Tylicki, NASM CPT and director of education for AKT, who breaks down everything you need to know about the 30/30/30 morning routine for weight loss.

Read on to learn more, and when you're finished, don't miss I Drank Cucumber Water for 30 Days & Experienced 4 Life-Changing Benefits.

We have professional human biologist Gary Brecka to thank for making this morning ritual go completely viral on TikTok. Brecka's video, which received over 1.5M views, starts off with him saying, "So I have women all the timeand not to pick on ladies, but this happens in three to one women coming into the clinic and say, 'Gary, I don't get it. I wake up in the morning, I'm fasted, I have a cup of black coffee, I go to OrangeTheory, I go hammer down for 55 minutes. I've been doing that five days a week for three months; I haven't lost a single pound. How is that possible? Like I'm not even eating.'"

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Breaka continues to explain, "Well, you're not eating, but your body is. It's just eating you. Because what happens when you don't have any sugar in your bloodstream is you get to the gym and now you have a 20-minute reserve of glycogen 20 minutes into your workout, you're out of energyyour body needs energy now." Your body gets energy by burning lean muscle mass rather than fat. Brecka adds, "There's something called 30/30/30. I've never seen anything in my life strip fat off of a human being faster than this there's an entire book written by Tim Ferris called The 4-Hour Body explaining this whole theory do [the 30/30/30 method] for a month, and watch it eviscerate."

Essentially, the 30/30/30 morning routine calls for consuming 30 grams of protein within the first 30 minutes of waking up. You'll then perform 30 minutes of steady-state cardio so your heart rate is below 135 bpm. "This means that when you first get up in the morning, you consume food that is high in protein, and complete a 30-minute cardio-based workout done at a steady state, like a light jog, an easy pace on a stationary bike, or some low-intensity dance cardio," Tylicki tells us.

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To better understand how the 30/30/30 morning routine can be an effective method for weight loss, Tylicki breaks down each component of it. 6254a4d1642c605c54bf1cab17d50f1e

First off, you've likely heard the age-old saying, "Breakfast is the most important meal of the day"and there's much truth to it! Research shows that what you have for breakfast and the time you eat your breakfast can play a crucial role in your weight loss efforts.

Now, the 30/30/30 method calls for savoring a protein-packed breakfast, and protein has been linked to weight loss time and time again, as it keeps you fuller for longer. "The number suggested (30 grams of protein) is just a number to associate with food choices that are high-protein. It doesn't mean that you have to eat 30 grams exactly, just consume foods that are relatively high in protein," Tylicki says. "This means that we aren't eating carbohydrate-forward foods like cereals, or pastries, but instead choosing protein-rich foods like eggs, cottage cheese, quinoa, or even protein powder added to oatmeal or Ezekiel bread with nut butter."

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Next, it's time to address cardio, which has been scientifically proven to benefit weight loss. "What's important here is that [you] don't want the cardio to be too intensemore so enough that [your] heart rate is elevated and still able to hold a conversation," Tylicki explains. "[You] don't want to become too out of breath or fatigued, as that isn't the point of what [you're] aiming to achieve. Instead, [you] want to maintain [your] body in the aerobic intensity zone."

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It seems like the 30/30/30 method lives up to the hype, as people on TikTok are sharing their real-life success stories. One TikTok user commented on Brecka's video, "4-Hour Body completely changed my body. It works," while another noted, "100% the 30/30/30 works! I did it years ago when I wanted to lose weight fast. I was shocked!"

TikToker CoachDhealth documented her journey on the 30/30/30 morning routine, explaining in a TikTok video, "It is day 15 for me of my 30/30/30 challenge, and everybody wants to know one thing: Have I lost weight, and if so, how much? So, here's my update. It has been two full weeks now that I've completed this challenge. I have gotten up around 5:30 every morning, I consume 30 grams of protein powder, and then I exercise for 30 minutes on my bike doing slow steady-state cardio, which just means that I'm keeping my heart rate at around 135."

The TikToker also points out that she started the slow-carb diet around the same time and goes to the gym three times a week (in addition to her morning bike ride). She continues, "With those changes, I have lost four pounds since I started, which [is] a really good amount of weight to lose in two weeks."

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We all know that exercise and weight loss go hand in hand. However, not all exercises are created equal when it comes to shedding those extra pounds. With countless workout routines and trends swirling around online, figuring out which activities are genuinely effective for losing weight can be challenging. Fortunately, that's where we come in. We spoke with Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews, who shares the 10 best weight loss exercises to help you melt stubborn body fat for good.

You're ahead of the game if you're already a regular exerciser. According to the Centers for Disease Control and Prevention (CDC), 60% of U.S. adults don't perform the recommended amount of physical activity, and one-quarter of Americans don't engage in any exercise.

Regardless of your fitness level, these exercises will torch calories, boost your metabolism, improve endurance, build strength, and elevate your overall health. The best part is you'll find a mix of strength training and endurance-building exercises, along with high-intensity workouts and low-impact options. This variety allows you to choose exercises that align with your fitness level and preferences.

Keep reading for MacPherson's 10 best weight loss exercises and detailed instructions for each. Next up, don't miss The #1 Daily Workout for Women To Melt 'Saddlebag' Fat.

First on this list of trainer-approved best weight loss exercises is the barbell squat. Barbell squats are a classic strength training exercise for a reason. "Barbell squats are a compound strength movement that uses multiple muscle groups, burning a lot of calories and building muscle, which helps increase metabolism," MacPherson explains. "Research shows that resistance training is superior to cardio for weight loss, especially over time."

Stand under a racked barbell with your feet shoulder-width apart and your toes pointing slightly outward or forward, depending on your anatomy. The barbell should be on your traps (upper back) across your shoulders, using an overhand grip. Keep your back straight and your chest high as you hinge at the hips, bending your knees toward your toes, not allowing them to cave in. Lower until your thighs are at or below parallel with the floor, depending on your anatomy and range of motion. Imagine raising your chest first, not hips first, pushing through your whole feet to raise to the starting position. Repeat for eight to 10 reps for three sets twice per week.

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Sprinting is a high-intensity form of cardio that elevates your heart rate, torches calories, and boosts weight loss. Plus, they can be done just about anywhere, making them accessible for all fitness levels.

"Sprinting is a quick way to burn calories and improve fitness. Research shows that sprinting for a short time can be an effective way to lose weight, especially belly fat in women, in even less time than traditional HIIT workouts. Additionally, sprint training can lead to fat loss and increased muscle mass, which can boost metabolism," says MacPherson.

Try sprinting for 30 seconds four to six times with four minutes of rest between each sprint. Perform this workout two or three times per week.

Swimming is gentle on the joints, and the water's resistance provides a full-body workout. Swimming also incinerates calories while toning your muscles.

"Swimming can improve cardiovascular health, cholesterol levels, flexibility, endurance, blood pressure, and resting heart rate," says MacPherson. "It burns many calories, facilitating weight loss while still being low impact."

RELATED: 5 Best HIIT Workouts for Men To Build a Shredded Body

Boxing workouts combine cardiovascular exercise and strength training, making them incredibly effective for weight loss.

"Boxing, even at the recreational level, can burn about 500 calories per hour, while more intense boxing blasts through about 900 calories in the same amount of time. Plus, it helps build power and strength while being a motivating and fun activity," explains MacPherson.

Join a local boxing club, and aim for two or three weekly boxing circuit workouts.

Whether it's Zumba, hip-hop, or ballroom, dancing increases your heart rate, and you won't even feel like exercising. MacPherson tells us, "Dancing is a fun activity that burns a lot of calories to help with weight loss. It's an accessible cardiovascular workout you can do with others, increasing the likelihood of maintaining motivation and consistency, which are crucial for successful fat loss."

If this sounds up your alley, join a dance class where you can get an hour of dancing two or three times per week.

Deadlifts are a strength exercise that's particularly beneficial for weight loss. They work numerous muscle groups, increasing overall calorie expenditure and building lean muscle. Lean muscle helps boost your metabolism, making it easier to maintain a healthy weight. "Deadlifts are a full-body compound movement that uses a lot of energy to complete and help build muscle, which boosts metabolism," says MacPherson.

Stand with your feet shoulder-width apart. Grasp a barbell with an overhand grip, slightly wider than shoulder-width apart. Hinge at your hips, bending your knees until your shins graze the bar. Keep your back straight and your chest high. Take a deep breath, and brace your core. Lift the bar off the ground by thinking about pushing through the floor with your feet. Keep the bar close to your body throughout. At the top, lock out your hips and pause for a count, exhaling before slowly lowering the bar back to the ground while inhaling. Complete five to 10 reps for three sets twice per week.

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

Next up on this list of the best weight loss exercises is jump rope. Jumping rope is a simple yet highly effective exercise for weight loss. It's a full-body workout you can do almost anywhere, and research shows it torches calories while enhancing cardiovascular health. "Skipping burns massive calories and is a fun activity that you can build skill in to keep you motivated. It's easy to implement in between other exercises to create a HIIT or circuit training session," says MacPherson.

If you enjoy skipping, make it part of your morning routine and do it for 10 to 15 minutes daily.

Rock or indoor climbing builds strength and burns calories while providing a mental workout as you strategize your climbs. Stair climbing is another effective form of climbing if you're looking to lose weight. 6254a4d1642c605c54bf1cab17d50f1e

"Rock climbing and vertical climbers like the VersaClimber are excellent for weight loss and building physical fitness," says MacPherson. "They engage your entire body, building strength and muscle and providing a challenging, motivating cardio workout. Vertical climbers are also low-impact, so you can use them even if you have joint issues."

RELATED: 9 Best Chair Yoga Exercises for Belly Fat

Aim for getting in three 30 to 45-minute climbing sessions each week.

Walking is low-impact, suitable for all fitness levels, and can be easily incorporated into your daily routine. A regular walking habit can help you shed pounds and improve your overall health.

"Walking is so accessible, easy to recover from, you can do it for ages and not get tired. It has so many other benefits that support your overall health and weight loss, including stress reduction, improving sleep, boosting mood, and more," MacPherson explains.

Shoot for a brisk daily walk of 25 to 30 minutes.

Proper breathing techniques can help reduce stress and improve relaxation, indirectly supporting weight loss by reducing emotional eating and cravings. MacPherson says, "Breathwork is a fantastic weight loss activity when combined with resistance training exercises like squats and deadlifts and cardio activities like walking. It banishes stress, improves sleep and digestion, and helps you feel more positive about your life, which is always helpful when trying to lose weight."

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Now even those afflicted by type-2 diabetes can safely lose weight and control their blood sugar levels with intermittent fasting or time-restricted eating, a new study has found.

Published in the journal JAMA Network Open, the study has discovered that participants, who ate only during an eight-hour window between noon and 8pm daily, actually lost more weight over six months than those who were instructed to reduce their calorie intake by 25%. Additionally, both groups had similar reductions in long-term blood sugar levels, as measured by a test of haemoglobin A1C, which shows blood sugar levels over the past three months.

For the study, researchers from the University of Illinois Chicago (UIC) enrolled 75 participants and split them into three separate groupsthose who followed the time-restricted eating rules, those who reduced calories and a control group. Over a period of six months, researchers monitored the participants weight, waist circumference, blood sugar levels and other health parameters.

Dr Krista Varady, a senior author of the study, said that participants in the time-restricted eating group had an easier time following the regime than those in the calorie-reducing group. Researchers believe this is partly because patients with diabetes are generally told to cut back on calories by their doctors as a first line of defence. It is likely that many of the participants had already tried and struggled with such form of dieting.

On the other hand, while participants in the time-restricted eating group were not instructed to reduce their calorie intake, they still ended up doing so by eating within a fixed window of time.

Our study shows that time-restricted eating might be an effective alternative to traditional dieting for people who cant do the traditional diet or are burned out on it. For many people trying to lose weight, counting time is easier than counting clarities, explained Dr Varady.

Researchers observed no serious adverse events during the six-month period of the study. Occurrences or hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar) did not differ between the diet groups and control groups.

Diabetes has become a global concern as growing number of people continue to be diagnosed with the disease. Researchers, therefore, consider finding more options for controlling weight and blood sugar levels for diabetes patients a crucial field of research.

In this particular study, just over half the participants were Black and another 40% were Hispanic. This is notable, according to the researchers, as diabetes is prevalent among such groups of people and having studies that document success of time-restricted eating for such groups is particularly useful.

While this study was comparatively small, Dr Varady believes that larger studies would soon follow. Their study, she says, acts as a proof of concept to show that time-restricted eating is safe for those with type-2 diabetes. However, readers are cautioned to consult their doctors before starting such a diet.

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Cassie Morrison lost 7st by overhauling her diet and incorporating her children into at-home workouts. (Cassie Morrison/Caters) (Cassie Morrison/Caters)

A mum has shared the secrets to her weight loss success after safely reducing her calorie intake and using her children as weights for a home gym saw her lose 7st.

Cassie Morrison, 26, from Hull, put in consistent effort to transform her body, switching her diet and using her kids for easy and hard at-home workouts, which saw her incorporating squats, shoulder presses, planks and arm curling into her fitness routine.

The combination of lifting the children and a healthy diet, meant she saw her weight drop from 17st to 10st in a space of a two-year period and she now wears a dress size 10, from a size 26.

"Exercising with the kids helped me so much," she says of her home workouts. "I could never afford proper weights, but using my kids was the next best thing."

Morrison says she has always struggled with her weight, explaining that she believes she has always been bigger than average.

Although she says her diet and meal plan werent particularly bad, she estimates she consumed around 5,000 calories worth of snacks and junk food each day.

After seeing her weight creep up until she was wearing a dress size 26, Morrison says she struggled to look at herself in the mirror.

The turning point came on holiday when she found herself unable to have her photo taken without feeling embarrassed, and decided she was going to overhaul her diet and fitness regime.

Unable to afford to join a gym, Morrison decided to get creative with exercise, opting to involve her children Rubie, two and Broden, four, in her new routine, which she believes has been essential in her weight loss and muscle-building journey.

"My kids love that I include them in workouts," Morrison says. "They love to join in, so we do this a few times a week.

"We've been doing it since Rubie was 10 months old.

People underestimate how helpful coming up with unique workouts is and how much you can actually do at home," she adds.

"By doing everything at home, I was able to just go at my own pace, which was so helpful because there was no pressure to do things a certain way."

Story continues

As her fitness improved Morrison says she was able to increase her workouts, doing five-minute workouts on each area of the body as well as saving enough money to install a pole in her garage to teach herself pole fitness.

As well as working out at home, Morrison also overhauled her diet, introducing lean protein products into her meals and trying to stick to a reduced calorie intake of 1,500 a day, which is a 500-calorie deficit.

She was still able to enjoy sweet treats, such as chocolate and crisps, as long as it was within her daily 1,500 calories.

"I still try to eat as well as I can but its not the end of the world if Im not having a protein shake for breakfast every day because its still better than how I used to eat," she explains.

"I'd tried every diet in the book before, but sticking to a calorie deficit and taking up an exercise routine really seemed to work for me."

As well as seeing her body transform, the weight loss has had other benefits for Morrison.

"When I was bigger, I couldnt even walk to my parents house without feeling like I couldnt breathe and having heart palpitations, which wasnt any way to live," she explains.

"The only thing I want to do next is tone up and build some muscle, just to feel good about myself completely.

"The kids will definitely still be used as weights to get me there!"

Calories are a measure of the amount of energy in an item of food or drink. You will see the number of calories in an item listed on the packaging as kcal.

When we eat and drink more calories than we use, our bodies store the excess as body fat. If this continues over time, we may put on weight.

The NHS says knowing the calorie content of food and drink can make it easier to keep track of our daily intake.

However, counting calories is not the only way to change how you eat. Simple things like adjusting portion sizes and making sure your meals are made up of the right types of food can also make a big difference and help with weight loss.

The recommended daily calorie intake for the average person is:

2,500kcal for men

2,000kcal for women

When trying to lose weight, the NHS says the average person should aim to reduce their daily calorie intake by about 600kcal.

That means reducing calories from the recommended daily allowance to:

1,900kcal for men

1,400kcal for women

This works out as a reduction of around a quarter (24%) for men and around a third (30%) for women.

In order to lose weight we need to be in a calorie deficit, which according to Dr Suhail Hussain, personal physician and private home visiting GP, is best done through a combination of looking at what we eat and incorporating a sensible degree of activity into our daily lives.

"For example 10,000 steps daily will burn around 350 calories," he explains. "You can then look at what you are eating.

"It is important to make sure you still consume (a) enough calories to sustain your basal metabolism and (b) not skimp on essential macronutrients, especially protein."

One way to do this, he says, is to substitute food with empty calories with more nutritious alternatives.

"A freshly cooked steak, for example, will be far better for you than a take out pizza. They may contain the same amount of calories but the steak will have a large amount of protein, less oil and fat and likely taste far better."

Substituting sugary snacks (chocolates and biscuits etc) for healthy ones (apples, pears, oranges etc) will also be an easy win and provide essential vitamins and minerals, also important for good health.

"One super simple method is to cut out/drastically reduce alcohol this is pure calories with no benefit e.g. one glass of wine = 159 calories (16 min run) or equivalent to cheeseburger."

But Dr Hussain says there is no "easy fix" to weight loss.

"It boils down to a slow, steady, concerted effort based on sensible, practical measures. And it is always worthwhile seeking the advice of a doctor."

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People with type 2 diabetes (T2D) lost more weight by eating whatever they wanted, but only during an eight-hour window, than people who were instructed to cut their calories by 25 percent, according to a new study published today in JAMA Network Open.

Both groups had similar reductions in long-term blood sugar levels, as measured by a test of hemoglobin A1C, which shows blood sugar levels over the past three months.

Our findings show that time-restricted eating [also called intermittent fasting] is a good alternative to calorie counting for people who cant do the traditional diet or are burned out on it, says the study's senior author,Krista Varady, PhD, a professor of nutrition at the University of Illinois in Chicago. For many people trying to lose weight, counting time is easier than counting calories, she says.

This study demonstrates that time-restricted eating can lead to modest weight loss in individuals with type 2 diabetes, says Sun Kim, MD, an associate professor of medicine and an endocrinologist who specializes in the treatment of T2D at Stanford University Medical Center in California. Given that the instructions for time-restricted eating are fairly simple to give and follow, this is a nice option to discuss with patients, says Dr. Kim, who was not involved with the research.

It's estimated that about 1 in 10 U.S. adults has T2D, according to the Centers for Disease Control and Prevention (CDC). If current trends continue, by 2050, 1 in 3 people will have the disease.

Weight loss achieving a healthy weight through dietary changes, physical activity, weight loss medications or procedures like bariatric surgery can reduce blood glucose levels and in some cases even lead to T2D remission. Thats why innovative strategies to help people achieve and maintain a healthy weight are critically needed, according to the authors.

To explore whether time-restricted eating is a more effective way to lose weight and improve blood sugar than calorie restriction, investigators enrolled 75 participants with an average age of 55 years old, an average BMI of 39, and an HbA1C level of 8.1 percent.

As the name suggests, time-restricted eating is when food and liquids containing calories are consumed only during certain hours of the day. Most time-restricted eating studies to date have looked at eating windows between 4 and 12 hours long.

A total of 53 subjects were women, 40 percent were Hispanic, 53 percent were Black, 5 percent were white, and 1 participant was Asian. The higher-than-normal percentage of Hispanic and Black participants in the study is notable because diabetes is prevalent among those groups, so having studies that document the success of time-restricted eating for them is particularly useful, the researchers said.

According to the American Diabetes Association, the rates of diagnosed diabetes are:

Participants were split into three groups: those who followed the time-restricted eating rules, those who restricted calories, and a control group who didnt change how they ate.

The time-restricted eating group ate whatever they wanted between 12 p.m. and 8 p.m. each day they werent asked to count calories or eat certain types of food. During the 16-hour window of fasting, they were encouraged to drink lots of water and were allowed to drink calorie-free beverages. They kept a log and recorded the times when they started and stopped eating each day.

The people in the calorie restriction group were instructed to reduce their calorie intake by 25 percent according to their baseline energy need, which was calculated at the start of the trial. That means if a person needed 2,000 calories to perform basic life-sustaining function, their goal was to cut that by 500 calories and consume only 1,500 calories per day. People in this group met with a dietitian at the start of the study who helped them develop individualized weight loss meal plans and log their food intake into an app every day.

Participants weight, waist circumference, blood sugar levels, and other health indicators were measured throughout the trial.

In six months, the time-restricted eating group lost 3.6 percent of their body weight, and the calorie-counting group lost 1.8 percent of the body weight compared with the control group. Both groups reduced their HbA1C by 0.9 percent.

We were surprised that the calorie restriction group did not lose more weight. In most studies looking at people with obesity, the time-restricted eating and calorie restriction groups lose the same amount of weight, says Dr. Varady.

Varady suspects it boils down to three reasons. Looking at the adherence data, the time-restricted eating group was more adherent to their diet than the calorie restriction group, she says. At least part of that may be because patients with diabetes are generally told to cut back on calories by their doctors as a first line of defense, so many of these participants likely had already tried and struggled with that form of dieting, according to the authors.

Also, most participants in the time-restricted eating group reported that the diet was easy to follow, and at least half the participants in the calorie-restriction group reported the diet was difficult to follow, says Varady.

And finally, it could come down to numbers: The calorie-restriction group reduced their intake by an average of only 197 calories per day, while the time-restricted eating group reduced their intake by 313 calories per day.

Intermittent fasting is trendy, and people are eager to try it, says Dr. Kim. I think there is better data for earlier time-restricted eating (eating between 8 a.m. to 4 p.m.). However, this time period is harder to adapt, as dinner is a very social meal in our society, she says.

In Kims experience, the success of intermittent fasting (as with many other weight loss interventions) is variable. Many patients do find it difficult to maintain long term. In the study, people were adherent about six days per week, she says.

The findings also highlight that losing weight isnt easy, says Kim. The weight loss for the time-restricted eating group was modest (less than 4 percent) compared with effects from currently available GLP-1 receptor agonist medications like Ozempic, Wegovy, and Mounjaro, approved for diabetes and weight loss, she says.

Varady and her team were also surprised that even though weight loss was different, the HbA1C reduction and mean glucose reduction was the same. This might be because though the two groups lost different amounts of weight, they had similar reductions in their visceral fat and their waist circumference. We speculate that this might be why their blood sugar improved similarly, even though the weight loss was different on the scale, she says.

Many experts believe that belly fat is just as important as BMI. Too much belly fat not only increases T2D risk, its also associated with a higher risk of heart disease and stroke, per theCDC.

Kim points out that there are many variables that impact blood sugar, including the tweaks made to diabetes medications, which seemed to be greater in the time-restricted eating group. Perhaps the greater surprise is that patients in calorie restriction had a meaningful decline in A1C. This may be a tribute to working with dietitians to reduce carbohydrate intake, she says.

There were no serious adverse events reported during the six-month study. Occurrences of low blood sugar (hypoglycemia) and high blood sugar (hyperglycemia) did not differ between the diet groups and control groups.

The study was small and should be followed up with larger ones, says Varady. While this acts as a proof of concept to show that time-restricted eating is safe for people with T2D, they should consult their doctors before starting this sort of diet, she adds.

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Phentermine-topiramate is the most cost-effective weight-loss treatment approved for adolescents, according to the results of a recent study published in JAMA Open Network. Although semaglutide resulted in more weight loss, the clinical benefits do not outweigh the higher cost, according to the study authors.

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Our findings suggest that, as a weight-loss treatment for adolescents, the relatively low-cost phentermine-topiramate will both place smaller demands on health care budgets and offer better value for money, the study authors wrote.

Childhood obesity increases the risk of adult obesity and serious comorbidities. Currently, more than 50% of children will have obesity by 35 years of age. As of January 2023, American Academy of Pediatrics (AAP) guidelines recommend children aged 12 years and older take antiobesity agents to prevent obesity in adulthood.

Unfortunately, many US insurance plans still do not provide coverage for weight loss drugs. There are still a lot of unknowns associated with this medication class, given the limited hard data supporting long-term efficacy, or studies evaluating post-treatment weight rebound.

Investigators conducted a modeling study of 10,000 pediatric patients aged 12 to 17 years with severe obesity to evaluate the cost-effectiveness of 4 antiobesity drugs (orlistat, liraglutide, semaglutide, and phentermine-topiramate) approved for pediatric use, relative to the cost efficacy of no treatment. Currently, orlistat and phentermine-topiramate cost between $1500 to $8500 annually, with semaglutide and liraglutide costing upward of $12,000.

The team measured cost effectiveness by quality-adjusted life-years (QALYs). Relative to no treatment, the cost effectiveness of phentermine-topiramate was $93,620 per QALY, which was within the average willingness-to-pay threshold ($100,000 to $150,000/QALY) of patients.

Semaglutide, which is the most effective anti-obesity drug with the highest QALYs, had an incremental cost-effectiveness ratio of $1,079,480 per QALY, costing significantly more than the willingness-to-pay threshold. And after further evaluation, the benefits for weight loss did not justify the cost of the product.

In addition, neither orlistat, which cost more than phentermine-topiramate and semaglutide, or liraglutide, which was not as effective as the 2 treatments, can ultimately be considered cost-effective weight loss agents.

AAP guidelines also recommend bariatric surgery for children aged 13 years and older with obesity, therefore, investigators conducted a sensitivity analysis to evaluate the cost-effectiveness of sleeve gastrectomy and gastric bypass surgeries. They also analyzed metformin hydrochloride in this assessment.

Neither type of bariatric surgery was as cost-effective as antiobesity medication, according to the study. In addition, metformin became the least costly agent when compared to the other 4 drugs, but it was also less effective than phentermine-topiramate, making the incremental cost-effectiveness ratio $64,000 per QALY. In addition, it is not FDA-approved for this indication or population and is not currently a plausible weight loss option for adolescents.

The sensitivity analysis also worked to highlight the potential cost effectiveness of medication that lasts into adulthoodin hindsight, investigators suggest that the current cost effectiveness ratios may not be high enough.

Study limitations include the absence of long-term efficacy data and having a majority female and White cohort. In addition, drug efficacy information came from different trials. Previous studies link semaglutide and liraglutide to the risk of thyroid cancer and phentermine-topiramate to birth defects; and the model did not capture all associated benefits of semaglutide.

Further research is needed to determine long-term drug efficacy and how long adolescents continue treatment, the authors concluded.

Reference

Mital S, Nguyen H. Cost-Effectiveness of Antiobesity Drugs for Adolescents With Severe Obesity. JAMA Netw Open.2023;6(10):e2336400. doi:10.1001/jamanetworkopen.2023.36400

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