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October 24, 2023

Registered dietitian

Registered dietitian

Rachael Ajmera, MS, RD is a registered dietitian and writer based in San Francisco. She holds a master's degree in Clinical Nutrition from New York University and an undergraduate degree in Dietetics.

Expert review by

Registered Dietitian

Lauren Torrisi-Gorra, MS, RD is a registered dietitian, chef, and writer with a love of science and passion for helping people create life-long healthy habits. She has a bachelors degree in Communication and Media Studies from Fordham University, a Grand Diplme in Culinary Arts from the French Culinary Institute, and master's degree in Clinical Nutrition and Dietetics from New York University.

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October 24, 2023

These days, protein powder is synonymous with gym gains and increasing muscle mass. However, mixing protein powder into your shakes and smoothies can assist with weight loss too.

We reached out to a few experts to get the inside scoop (pun very much intended) on protein powder for weight loss, including how it works to improve body composition, how to consume it, and which types are best.

If weight loss is your goal, squeezing extra protein into your diet might be beneficial. That's because a higher protein diet can increase feelings of fullness, which can help prevent overeating, according to Rachel Adamkowski, MPH, R.D., a sports dietitian and assistant director of football nutrition for the University of Florida.

Research also suggests that protein could alter levels of certain hormones in the body that control hunger and appetite, which may translate to decreased food intake.

Stacy Sims, MSC, Ph.D., an exercise physiologist who specializes in nutrition science for women, tells mindbodygreen thatincreasing your intake of protein could also improve your body composition byreducing fat mass while preserving lean body mass. "With higher protein intake, even if [your] calorie intake is too low, the circulating amino acids stimulate the brain to keep and build lean mass," she explains, noting that this can lead to the breakdown of fat.

Plus, Sims says that protein can also boost your energy expenditure, or the number of calories you burn each day at rest, which is partly because protein requires more energy to digest than carbs or fat. "Protein intake [also] prevents a decrease in fat-free mass, which helps maintain resting energy expenditure despite weight loss," notes Sims.

Of course, loading your plate with plenty of protein isn't a sure-fire solution for weight loss. This is because there are lots of other factors at play, including how much you're eating and moving and what the rest of your diet looks like.

At the very minimum, individuals should be getting 0.8 gram of protein per kilogram of body weight (g/kg/bw), which is the recommended dietary allowance (RDA) for protein. However, this is likely far short of what active individuals will need. Many experts now recommend getting roughly 1.2 to 2.0 g/kg/bw. This comes out to upward of 100 grams of protein a day for most people.

Protein can support weight loss by promoting feelings of satiety, helping preserve lean muscle mass, and increasing energy expenditure. However, many other factors affect weight loss, including the amount of exercise you get and the quantity and quality of food in your diet.

While it shouldn't be used to replace other protein-rich foods in your diet, protein powder can be a convenient way to rev up protein intake, notes Mike T. Nelson, CSCS, CISSN, MSME, Ph.D., a human performance specialist.

Nelson says that using protein powder can also make it easier to stick to a high-protein diet, leading to greater results in the long run. Plus, Adamkowski tells mindbodygreen that adding a scoop of protein powder to foods you already eat can help create more balanced meals and snacks, especially if you're having a hard time meeting your protein needs through food sources alone.

Protein powder can also be a great choice after an intense sweat session. "Protein powder can be helpful for getting protein to your muscles after a workout to begin to repair and rebuild, especially if it will be over an hour until your next meal," says Adamkowski.

Of course, keep in mind that not all protein powders are created equal. In fact, many on the market are pumped full of added sugar or other additives that can sneak in extra calories, which can hinder your weight loss efforts. Similarly, going overboard on the high-fat or sugary add-ins when whipping up your protein shake can drive up the total calorie content, contributing to weight gain.

Therefore, it's best to pair protein powder with other nutrient-dense ingredients whenever possible, such as fruits, veggies, nuts, and seeds.

Protein powders are a convenient way to increase your protein intake, especially after a workout. If weight loss is your goal, avoid consuming protein powders with added sugars or other additives.

You can use any type of protein powder you'd like to bump up your protein intake and round out your diet. However, while a lot of the research on protein for weight loss has focused on high-protein diets rather than supplements, some types of protein powder have been more well studied than others. Here are a few of the top varieties to consider:

1 .

2 .

3 .

Egg white protein (sourced from egg whites) is another solid option, especially if you prefer to steer clear of dairy. While there aren't a lot of human studies on its effectiveness, research suggests that egg protein ishighly digestible and rich in essential amino acids, which are amino acids that your body must obtain through food sources. Plus, egg protein might also help reduce appetite, leading to decreased food intake and increased weight loss.

4 .

With so many different choices available, stepping into the supplement aisle can feel overwhelming. It doesn't help that protein powders are also often paired with other supplements, such as creatine, L-carnitine, or caffeine.

Here are a few of the top factors to consider when shopping for a protein powder for weight loss:

If you're looking for an easy way to kick up your protein intake, protein shakes are a great option. Plus, you can also throw in a few other ingredients to help support weight loss, including fiber-rich fruits, veggies, nuts, or seeds. Here are two tasty recipes to try whipping up at home.

Add all ingredients to a blender, pulse until smooth, and enjoy!

Add ingredients to a blender and pulse for at least 30 seconds, or until combined.

Although adding a scoop of protein powder here and there might seem like a simple way to shed a few pounds, many argue that it probably shouldn't be a mainstay in your meal plan.

According to Sims, sticking to a "food first" approach is best, as protein-rich foods provide a variety of other important nutrients, such as fiber. This can help support a diverse gut microbiome,which is critical for weight loss. High-protein foods can also provide other nutrients needed to maintain overall health, including vitamins and minerals.

Additionally, keep in mind that protein is just one piece of the puzzle, regardless of whether it's coming from foods or supplements. While upping your intake can be a useful tool to promote weight loss, there's a good chance it won't have much of an impact if you're not making any other changes to your diet or lifestyle, like doing more resistance training.

Similarly, pairing protein powder with other ingredients high in added sugar, fat, or calories is unlikely to lead to long-term results.

There is strong research to show that increasing your protein intake can help you lose weight while retaining all-important muscle. Protein powder supplements make it easy to reach your protein needs (likely over 100 grams a day) if you're low on time or energy.

The more straightforward your protein powder, the better. As Nelson notes, most protein supplements aimed specifically at weight loss aren't super effective, and research often focuses on their short-term effects. While some of these ingredients might offer some small benefits, your results can also vary quite a bit depending on how you're using them, the dosage, and your specific goals.

Instead, we recommend sticking with a protein powder that is low on additives and third-party tested. The content of protein powder is also important. Look for ones that have at least 2.5 grams of leucine per serving to engage muscle growth.

Protein powders (and protein in general) can't guarantee fat loss. It's essential to pair them with an overall healthy lifestyle that contains plenty of movement, resistance training, and nourishing foods.

While protein powder is generally considered safe and healthy, it's a good idea to check the label carefully and steer clear of any funky additives or ingredients if you're pregnant or breastfeeding. Additionally, note that a high-protein diet is not typically recommended for people with certain health conditions, such as chronic kidney disease.

If you've been advised by a doctor to scale back on your protein intake, it's probably best to take a pass on the protein powder.

Protein powder can be a great option to help women meet their protein needs, which could be beneficial for weight loss. Because protein requirements tend to increase during certain phases of your menstrual cycle, during pregnancy, and as you get older, it can also help you fill any gaps in your diet to ensure you're meeting your needs.

Increasing your protein intakefrom either foods or supplementscan support weight loss. While whey protein is probably the most well-studied variety of protein powder, the best protein powder for weight loss can depend on many factors, including your dietary preferences, needs, and goals.

According to Adamkowski, consuming protein powder after working out can help repair and rebuild the muscles, which could support muscle growth. Adding a scoop to the foods you already eat or whipping up a protein shake for a healthy snack between meals is also a great way to boost your protein intake, which may promote weight loss.

While protein powder shouldn't be a substitute for a healthy, well-rounded diet, it can be a useful tool to help keep you feeling full between meals, which may lead to weight loss. For best results, be sure to pair your protein powder with a variety of other nutritious ingredients and enjoy it in moderation as part of a healthy diet. Additionally, keep in mind that protein powders don't supply the same essential nutrients as whole foods. Check out this article for a few of the best high-protein foods to add to your diet.

See the rest here:
Protein Powder For Weight Loss: Why It Works & Pro Tips ... - mindbodygreen

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Governor Kathy Hochul sanctioned a new state law Thursday, restricting the sale of non-prescription diet pills and weight-loss supplements to those under 18. With this move, New York becomes one of the pioneering states, placing stringent checks on the expanding weight-loss industry from targeting minors. The legislation mandates businesses, inclusive of online retailers, to instate age-verification protocols to deter the sale of these products to children. Violators could face repercussions like a court-mandated sales pause until age-verification is established and fines reaching up to $500 per infringement. Other states, like Colorado, have already instituted similar bans, with California eyeing comparable restrictions.

The concerns propelling this legislation are multi-faceted. An alarming 20 million women and 10 million men in the U.S. grapple with some form of eating disorder. New York alone witnesses over 1.7 million of its residents nearly 9% confronting these challenges at some juncture in their lives. These disorders exact a hefty toll, both emotionally and economically, costing New York an estimated $3.9 billion annually in direct medical expenses and lost productivity. Nationwide, over 10,000 fatalities annually are directly attributed to eating disorders. Added to this, some businesses have been called out for deceptive marketing practices, such as using fabricated celebrity endorsements to push diet pill sales.

While this new law curtails over-the-counter weight-loss solutions, the demand for regulated prescription anti-obesity drugs has surged. The influx of these newer medicines in the market comes with hefty price tags, often upwards of $1,000 monthly per user. Such costs have sparked debates about long-term affordability and insurance coverage. Furthermore, once commenced, these medications necessitate indefinite consumption to maintain weight loss benefits. Concurrently, recent guidelines from medical bodies, like the American Academy of Pediatrics, advocate for aggressive treatments, even suggesting medications for children as young as 12 in certain circumstances.

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Incorporate fibre-rich foods like vegetables, berries, chia seeds to maintain regular bowel

The ketogenic diet, or keto diet for short, is a low-carbohydrate, high-fat diet. Its main principle is to drastically reduce carbohydrate intake and replace it with fat, forcing the body into a state called ketosis. In this state, the body starts utilising fat as its primary energy source instead of carbohydrates.

When carbohydrates are limited, the body starts breaking down stored fat into molecules called ketones, which are then used for fuel. This metabolic process can lead to weight loss as the body burns its fat stores.

Research suggests that the keto diet may help with weight loss, as it can decrease appetite, increase satiety, and enhance fat burning. However, its effectiveness may vary for individuals, and long-term adherence can be challenging. Read on as we share tips to keep in mind when following the keto diet and who should and shouldn't follow it.

Familiarise yourself with the fundamental principles of the keto diet, which involves reducing your carbohydrate intake and increasing your fat consumption.

Determine the appropriate macronutrient ratios for your specific needs. This typically entails consuming around 70-75% of your calories from fat, 20-25% from protein, and 5-10% from carbs.

Opt for healthy fats like avocados, nuts, seeds, olive oil, and coconut oil. Avoid trans fats and heavily processed oils.

Aim for high-quality proteins such as lean meats, poultry, fish, eggs, and plant-based sources like tofu and tempeh.

Strictly limit your daily carbohydrate intake to approximately 20-50 grams to maintain ketosis. Focus on consuming low-carb vegetables and fruits.

Drink plenty of water throughout the day to support digestion, metabolism, and overall health.

Incorporate fibre-rich foods like vegetables, berries, chia seeds, and flaxseed to maintain regular bowel movements and promote gut health.

Many packaged foods may contain hidden carbs, so read labels carefully to avoid accidentally exceeding your daily carb limit.

Adhering to the keto diet consistently is crucial for achieving and maintaining ketosis. Avoid cheating or straying too far from your meal plan.

The ketogenic diet may not be suitable for everyone, and it is always important to consult with a healthcare professional before starting any diet or lifestyle change. However, there are a few situations where it is generally not recommended to follow a ketogenic diet.

Ultimately, it is best to consult with a healthcare professional or a registered dietitian to determine if the ketogenic diet is suitable for individual circumstances and goals.

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

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Weight Loss Tips: Things To Keep In Mind When Following The Keto Diet - NDTV

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What do a bride-to-be, a couple booking a long-overdue cruise, and a career powerlifter with an upcoming competition have in common? Oftentimes, they all want (or need) to lose weight fast.

If youre even vaguely familiar with health and fitness, youve probably heard the standard weight loss dogma more than enough times: Eat your vegetables, be more active, make sure youre getting enough sleep each night, hit the weights, take this or that magic supplement, blah blah blah.

Dont get it twisted: For the most part, thats all sound advice (you can probably keep your wallet shut about the diet pills, though). Increasing your physical activity and monitoring your nutrition are sure-fire ways of changing the number you see on the scale eventually.

But there are some situations where you need to change your body composition or body weight fast. While health is undeniably more of a marathon than a sprint, there are ways to kick things into high gear quickly. Heres the science-based guidance behind rapid weight loss.

Editors Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Whether you need to squeeze into a wedding dress or make the cut for a weight-class-specific sport, you need to understand the science behind how your body adjusts and manages its own weight.

[Read More: The 12 Best Fat Burners for Women]

First things first: The overwhelming scientific consensus regarding weight change is that slow and steady beats fast and aggressive almost every time, especially when it comes to sustainability in weight change. (1)(2)(3) That said, there are certain scenarios that legitimize a temporary, aggressive uptick in weight loss behaviors.

Energy balance, or the ratio of calories consumed to calories expended within a given parameter of time (usually a calendar day), is the guiding principle behind weight loss. Excess calories are stored as fat (or used for other metabolic purposes, such as building muscle), so it follows that adjusting your influx of calories will affect weight change.

[Read More: The 11 Best Fat Burners, Reviewed By an RD (Fall Update)]

Research indicates that one pound of body fat consists of roughly 3,500 calories. (4) So if you want to burn body fat, you need to expend an additional 3,500 calories worth of energy over time, on top of what you use every day to facilitate general bodily functions like physical activity, digestion, and so on.

The rule of thumb most commonly used is to divide that 3,500-calorie deficit across a seven-day week. Eat 500 fewer calories than you burn all seven days, and you should lose a pound of body fat. But your bodys weight is made up of more than just residual calories stored within your fat cells.

Weight loss and fat loss arent necessarily the same thing: Losing fat by creating a caloric deficit will change the number you see on the scale, but your body weight also fluctuates on a daily basis all on its own, and sometimes quite dramatically.

Your eating behaviors can acutely, and of course chronically, affect your body weight. After all, the foods you consume and digest have weight, so youll be heavier after eating a large meal. Bowel movements, constipation, and other digestive health factors can impact your weight as well. (5)(6)(7)

[Read More: 8 Best Appetite Suppressants to Burn Fat, Boost Metabolism, and More]

Theres also hydration to consider. Your body stores water in more places than youd think, and a well-hydrated person will weigh more than someone who is significantly dehydrated. Dropping water weight is a common tactic for rapid, temporary weight loss among athletes, particularly those who partake in combat sports like boxing or in strength sports like powerlifting or Olympic lifting.

If you want to lose weight quickly, you need to change both your eating habits and your physical activity levels. More moderate strategies like mindful or intuitive eating can create change over time, (8) but often wont start working right away. To create drastic weight loss, you need to take drastic action safely.

A calorie deficit, also known as a negative energy balance, is all but mandatory if you want to create weight loss that lasts for more than a day or two. In essence, this simply means eating less, but you need to know exactly how much less in the first place.

To get there, you must arrive at a general marker of how much energy you burn every day through your normal habits; thats your caloric maintenance level. This value can vary tremendously based on how you build your healthy habits, lifestyle, genetic factors like metabolism, and more. (9)(10)

[Read More: The 10 Best Supplements for Weight Loss]

Luckily, a bit of math can accomplish a lot of the legwork for you. Plug some simple data into BarBends science-based calorie calculator and itll tell you roughly where to begin:

Once you have an idea of how many calories you need to maintain your weight, subtract 500 to 1,000 calories from that to identify your target deficit. A 1,000-calorie deficit (or higher, even) is considered aggressive (11)(12) and may come with side effects like muscle loss, but should lead to faster weight loss if you play it smart.

In short: Figure out your caloric maintenance level and subtract a number of calories each day to create a deficit. The more calories you take away, the faster youll lose weight, but with greater risk involved.

Once youve got your general nutrition plan squared away, you may want to incorporate a bit of extra physical activity into the mix to speed things up. Note that your caloric maintenance level considers the energy burned through exercise by default.

For instance, if you burn 2,500 calories on average and perform gym or home workouts thrice per week, youd need to add a fourth workout into the mix to increase your energy expenditure beyond that 2,500.

[Read More: The 10 Best Supplements for Weight Loss]

However, rapid weight loss protocols also negatively impact performance. (13) So, if youre eating a scant amount of calories already to create your deficit, you may not want to throw yourself to the wolves in the gym with too many high-intensity workouts. Increasing your daily step count through leisure walks or ramping up how much strength training you do (within reason) are smart options here.

In short: Consider adding extra exercise into your routine to deepen your caloric deficit, but be mindful of the type and intensity of your exercise habits if youre consuming a limited number of calories.

Body fat (or muscle) isnt the only thing you can shed if you want to change your scale weight. Water weight cuts are commonplace in sports as a means of getting an athlete into their competitive weight range and, in some cases, may be appropriate for your goals as well.

Carbohydrate intake also affects both your stored water levels and how much glycogen your muscles hold. You may have some success in your short-term weight loss endeavors by cutting carbs or even implementing a ketogenic diet.

Paradoxically, increasing the amount of water you consume (some data have used an additional 48 ounces per day as a benchmark) (14) can help you flush more stored water out of your system. Additionally, increasing how much you sweat through cardio training or sauna usage can cause you to drop several pounds quickly. (15)(16)

[Read More: How to Calculate Your Macronutrients for Weight Loss]

Understand, though, that intentional dehydration can pose serious health risks. (17)(18) If youre opting for a regular sauna as a way of moving the needle on the scale, do so in a limited capacity and only after consulting with your doctor.

In short: Drinking significantly more water, severely restricting carbohydrates, and using a sauna or steam room will help you shed significant amounts of non-fat weight, but these practices come with potentially serious health risks.

Dont major in the minors when it comes to changing your body composition a caloric deficit and more physical activity are going to account for most of your results, no matter how fast you need to lose weight.

That said, there are some tactics you can employ to both accelerate your results and ensure that youre making progress in a way that wont harm your health long-term:

You may also consider briefly utilizing a high-protein but Very Low-Calorie Diet, or VLCD, for a period of time if you absolutely must lose a specific amount of weight quickly. VLCDs are the modern equivalent of what was once regarded as a starvation diet.

While your body doesnt necessarily experience starvation mode, there are certainly consequences to severe nutritional restriction. However, some literature has acknowledged that VLCDs consuming fewer than 1,000 calories per day produce tremendously effective results. (23)

[Read More: How to Count Macros for Weight Loss, Muscle Gain, and Maintenance]

VLCDs typically last a few weeks at a time and mandate that the dieter consume little more than dietary protein, vegetables, and water. Any extreme dietary plan will come with side effects, though, and VLCDs may not be a wise choice for you. Discuss it thoroughly with your doctor ahead of time so you understand the risk factors involved.

Weight loss is possible for just about everyone, regardless of demographics or goals. That said, rapid weight loss can be a dangerous but at times required game to play.

Remember, no matter your why, you should strive to maintain perspective when undergoing any significant bodily change. Losing weight fast is possible but can be dangerous in some cases. The risks may not outweigh the rewards.

Featured Image: Davizro Photography / Shutterstock

More:
How to Lose Weight Fast, According to Science - BarBend

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Do you need to eat before your morning workout?

The internet is full of people with opinions on the best way to optimize a workout. Fasted cardio, fueling before a workout, or somewhere in betweenwhich is the best option?

Because diet and fitness trends seem to constantly change, it can be hard to stay on top of the latest science versus fads from social media perpetuated by people who are only speaking anecdotally or based on their hearsay.

Heres how not eating before a workout impacts the body, who may want to try fasted cardio, and what you might want to eat before a workout if youve decided that works best for you.

Daniel de la Hoz/Getty Images

Not eating before a workout falls is considered fasted cardio.

Fasted cardio is simply performing aerobic exercise without having consumed any food (especially carbs) for at least 812 hours prior, Dana Ellis Hunnes, PhD, MPH, RD, the senior clinical dietitian at UCLA Medical Center, assistant professor at UCLA Fielding School of Public Health, and author of Recipe for Survival, told Health.

Even if youre not intentionally doing your cardio in a fasted state, morning workouts without breakfast almost always fall into this category.

Its typically done first thing in the morning, as this is when the body is always in a fasted state, but it can be done at just about any time of the day when you havent eaten in a few hours, explained Jen Roper, PhD, CSCS, a certified sports nutritionist and associate professor of Health and Human Sciences at Loyola Marymount University.

Working out on an empty stomach or without eating beforehand can affect the primary fuel your muscles burn for energy during your workout.

The primary fuel source for higher intensities of exercise is often glucosethe simple sugar that comes from the breakdown of carbohydrates.

Bodies store a certain amount of excess carbohydrates in a storage molecule known as glycogen. The body can then tap into glycogen stores and break down larger carbohydrate molecules into usable glucose that muscles and other tissues of the body need energy during exercise.

Roper explained that, by nature, when you are in a fasted state, your blood sugar is low.

This means that the body will begin to break down stored glycogen (stored glucose) quicker to supply the body with energy for the workout, she said. When the glycogen is depleted, your body will turn to fat as the main source of fuel, said Roper.

Thats why its often thought that fasted cardio may boost fat loss, though current research on that is mixed.

While this is thought to be helpful for fat loss, the research is mixed as to the full effectiveness [because] the biochemical processes are a bit more complex than that, said Uma Naidoo, MD, a Harvard-trained nutritional psychiatrist, director of Nutritional and Metabolic Psychiatry at Massachusetts General Hospital, and author of the national and international bestseller This is Your Brain on Food and the upcoming book Calm Your Mind With Food.

Roper agreed that the research has been inconclusive about whether exercising on an empty stomach actually burns more fat.

Its also important to note that exercising at a moderate-to-high intensity in a fasted state may be difficult, and results in reduced overall calorie burn. So, it potentially can work for some, but the literature doesnt support this tactic for all, she said.

Like many fitness-related topics, results often vary from person to person.

While there is some evidence in support of fasted cardio accelerating fat burning, there is some conflicting evidence that indicates not eating before a workout can increase cortisol and inflammation, both of which can impede fat loss and compromise health.

One issue that can happen is that the body starts to turn to a process called gluconeogenesis, breaking down protein for fuel in the absence of eating prior to working out, said Naidoo.

A 2015 study found that exercise following an overnight fast was more effective at reducing body fat compared to non-fasted exercise, but participants who fasted before exercise experienced increased cortisol levels that could negatively impact long-term weight loss.

According to Hunnes, exercise in and of itself can be stressful to the body, independent of your fueling status.

[Exercise] can temporarily lead to increased cortisol (if its high-intensity exercise), and stress on the muscles, but these are good and positive stressors that dissipate quickly after the workout and actually benefit health significantly, said Hunnes.

While its plausible that exercise in and of itself is enough to spike the bodys cortisol levels, Roper noted that the research on fasted cardios ability to do the same is not clear.

That said, a lack of consistency in the research doesnt mean there arent things to be cautious about in terms of fasted cardio stressing the body, said Roper.

According to Roper, fasted exercise is generally safe for most people, but it may lead to side effects.

Because blood glucose gets depleted during fasting cardio, you can experience some side effects including lightheadedness and dizziness, she said. If it is prolonged cardio, you could potentially pass out, so if you commonly experience side effects from low blood glucose, you may want to avoid fasted cardio.

Hunnes and Naidoo agreed and explained that unless you have a certain medical condition, like diabetes or reactive hypoglycemia, fasted exercise is most likely safe.

Someone with type 2 diabetes may not do well with fasted cardio first thing when they wake up, as this may heighten insulin resistance, Naidoo said. With someone who is taking insulin for the treatment of diabetes management, their situation may be different as well.

Choosing whether you should eat before a workout can be an individual decision but it also may be a medical decision, in certain cases.

Hunnes explained that children should also have a small meal or snack before harder physical activity because they have a reduced capacity to store glycogen/energy for exercise, and more energy is going towards growth.

For adults, the decision is often based on personal preference, as well as the length and intensity of the planned workout, Roper explained.

Moderate-to-high intensity workouts and prolonged endurance workouts (more than 1.5 hours) are going to benefit more from eating beforehand, she said. Its difficult to maintain higher intensities once glycogen and blood glucose are depleted, which happens quicker when fasted.

The other factor you should consider when deciding if you should eat before a workout is your primary fitness goal.

If youre exercising for fitness and weight loss, you may want to adjust the timing and what you eat before and after exercising, said Hunnes. If youre training for an event, you may also need to change what, when, and how you eat.

Hunnes also explained that its not only whether or not you eat before a workout that matterswhat you eat after a workout plays a key role in helping your muscles and body as a whole recover from your exercise session.

Once youve done damage to the muscle (lifting weights) or worked out the muscles (cardio), you want to replenish the carbohydrate (glucose) stores youve depleted and help muscle repair with healthy anti-inflammatory proteins, she said.

If you do decide to eat before your workout, there are a few things to consider.

Slow-burning carbohydrates like oats, whole wheat toast, and whole fruit are popular pre-workout foods, said Naidoo. The goal is to ensure that you are not feeling too full to get a good workout in, but also that the glucose is still circulating in the system.

In order to ensure you arent too full to work, Naidoo recommends eating 23 hours before your workout. If youre eating 12 hours beforehand, opt for a lighter meal.

Hunnes recommends something light and full of carbs, with small amounts of fat and protein, like half a bagel with peanut butter, or a banana with a handful of nuts.

She notes these recommendations apply to healthy individuals without metabolic conditions.

If you have diabetes or other medical condition that [makes it so] you should eat before, then you should get guidance from your endocrinologist, cardiologist, dietitian, or another medical provider based on your specific needs, she said.

Roper explained that if you do eat closer to the time of your workout, liquids, and carbs that are not high in fiber or fructose are the best option.

But ultimately, experts agree that the logistics of what you eat and when you eat are personal. What matters most is that people move regularly.

Whether your cardio is fasted or fed, just do it, said Roper. Just remember, most things are a personal preference, and what may work for one person may not work for all.

See the rest here:
Fasted Cardio: Working Out on an Empty Stomach, Explained - Health.com

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When you think of hypnosis, you might picture those stage shows where a hypnotist somehow encourages volunteers to do crazy things such as cluck like a chicken. However, a growing body of evidence suggests that hypnosis and other mind-body techniques can be surprisingly effective aids for people on theirweight-loss journey.Why? These techniques help rewire old thought patterns that make us overeat. In fact, experts say the reason most weight-loss plans fail is that they involve fighting the brain programming that drives us toward foods that packed on the pounds in the first place. And that fight becomes so hard, we eventually revert to self-defeating eating habits. To the rescue: hypnosis for weight loss!

Intrigued and inspired, we sought out real-world experts on the subject: therapists using hypnosis, doctors who have witnessed the power of mind-body techniques and real women who have lost major weight using hypnosis. Keep reading to learn how hypnosis and other mind-body techniques pave the way for easy weight loss.

Hypnosis is a way for people to enter a state of relaxed consciousness. Scientists describe it as "a waking state of awareness, (or consciousness), in which a persons attention is detached from his or her immediate environment and is absorbed by inner experiences such as feelings, cognition and imagery." It is in this hypnotic state, sometimes called a trance, that people are more open to suggestion to modify their behavior. "Hypnosis in itself is not a therapy, but it can be a tool that facilitates the delivery of therapy in the same way as a syringe delivers drugs," writes Ann Williamson, MBChB, in the journal Palliative Care.

HypnotherapistRena Greenberg, a health and weight-loss expert in Bradenton, Florida, who transformed her health and overcame sugar addiction with hypnosis, shares, "I could not have made the changes I needed to make with my conscious mind alone. For permanent change, I had to learn how to harness the deeper power in my subconscious to achieve optimal mind-body health."

Hypnotherapy can be performed by a hypnotherapist, who guides you into this relaxed state, or you can do it yourself via self-hypnosis (more on that below).

If youve ever tried to white-knuckle your way through a strict diet, you know willpower alone isnt the answer. It can feel as though some invisible force is keeping weight loss out of reach. Indeed, research in the field of neuroscience has proven that the comfort-food combination of salt, sugar and fat fires up pleasure centers in the brain, making it all but impossible not to cave into temptation. Brain cells that fire together wire together, which means our food habits form pathways that are like traffic patterns on a carpet we follow them even when theyre not in our best interests, explains Greenberg, who developed a program she calls Gastric Bypass Hypnosis that has helped thousands of people lose weight.

But exciting research proves the same neural pathways that lead to cravings can be retrained to resist them. And doctors, faith leaders and mind-body experts are increasingly turning to these drug-free, mind-body techniques to help women succeed with weight loss and maintenance.

More good news: While most weight-loss plans become impossible to sustain long-term, brain-based strategies like hypnosis tend to make weight loss easier over time. In fact, women report breaking free from lifelong insatiable cravings for refined, processed fare and developing a healthy hunger for whole, nutritious foods. And since these foods satisfy appetite while melting stubborn pounds, weight loss becomes automatic.

Despite its New Agey reputation, new developments in brain science support the notion that hypnosis is a valid way to train your mind to melt off pounds.

Hypnosis reprograms the brain to break out of old habits and form new ones that optimize weight loss, explains Greenberg. Indeed, in a study in the Journal of Consulting and Clinical Psychology, a hypnotherapy group lost 30 times more weight than those who didnt receive the therapy. And weight lost from hypnotherapy stayed off, according to additional research.

The key to any mind-body approach to weight loss lies in boosting activity in a brain region known as the prefrontal cortex, or PFC, which governs our ability to set plans and achieve goals, explains neuropsychiatrist Daniel Amen, MD, author of Feel Better Fast. The prefrontal cortex is like the CEO of the brain; its involved with processes like decision-making, forethought and impulse control, he explains. "And with the right strategies, you can reprogram your brain in ways that boost willpower, break unhealthy eating patterns and make fat loss faster and easier.

Weight loss is a pleasant side effect when you optimize your PFC, Dr. Amen adds. Indeed, a European study found stimulating the PFC helps folks slim down significantly. Additional research suggests that hypnosis activates the prefrontal cortex.

Clinical hypnotherapist Suzy Teixeira ofHypnohelp Melbourne explains, Ive had clients lose around 22 pounds in six sessions and others losing about 33 pounds in seven sessions. It all depends on each individual. She adds,Research has even shown that weight-loss hypnosis therapy is able to give you significant weight loss in a few weeks.

Julie Evans, 40, of Macomb, Michigan, is proof of the power of hypnosis. She attended one of Greenbergs weight-loss hypnosis seminars with her mom. No joke, after we got out, all I wanted was a salad, she says. That was the last day I had fast food. Not having cravings was life-altering. Julie went on to lose 142 pounds! Keep scrolling for Suzi Conklin Nance's impressive hypnosis weight loss story!

You can search for a professional hypnotherapist at the American Hypnosis Association or the National Board for Certified Clinical Hypnotherapists. Many hypnotherapists offer sessions via phone or Skype.

Or, to try hypnosis weight loss on your own, check out this guided video from expert Michael Sealey:

In addition to hypnosis, millions of people around the world have used their mind to melt off unwanted pounds. Here are two more scientifically proven techniques to use.

The prefrontal cortex is involved in mental tasks such as goal-setting and planning, so it makes sense that setting a daily intention activates it. Mark Batterson, lead pastor of National Community Church in Washington, DC, and author of Whisper: How to Hear the Voice of God, encourages people who are struggling with cravings to set a positive intention every day. Think: I will ask God for the strength to nourish my body with only healthy foods today. Proof of the slimming power of this approach: In a study in the European Journal of Social Psychology, those who set such intentions ate more healthy snacks and consumed 1,125 fewer calories daily. (Click to learn more about mindful eating for weight loss.)

These brain-based habits are proven to calm the brains amygdala, the fight-or-flight center in your brain, notes psychologist Sidney Cohen, PhD, author of Inner Blocks to Losing Weight. When this area becomes hyper-aroused by stress and negative thoughts, it hijacks the prefrontal cortex, explains Cohen. But research shows that people who pray or meditate have fewer cravings and lose more weight than their less-mindful counterparts, according to research from City University of London. (Click to learn how the Bible-based Daniel Fast helps people lose weight.)

Im going to stay in the lodge. I think I hurt my ankle, fibbed Suzi Conklin Nance to her family while on vacation years ago. Though shed always loved skiing, the fear of falling at her then-weight kept her indoors. This isnt the kind of mom I imagined Id be

Suzi was a self-described sugarholic, who hid candy everywhere, even in her cars glove compartment. It was ridiculous. My whole life, I was either on a diet or beating myself up for not being on a diet. She adds, Thoughts of food were always there, like an unwanted guest I had to accommodate.

Tired of not getting help from doctors, Suzi began researching natural-healing approaches. Hypnosis kept coming up, she recalls. And though skeptical, Suzi educated herself and performed self-hypnosis with the message: I love exercise. She explains, Trust me, I had never gotten even one tiny bleep of an endorphin from exercise. Well, lo and behold, I started doing six exercise classes a week and loving it. Even more surprising: She quickly shed 30 stubborn pounds! It wasnt like going on a diet, says Suzi. Hypnosis unraveled my unhealthy core beliefs so I could make the right choices.

After losing 101 pounds and erasing chronic pain, Suzi became a hypnotherapist. She started serving people in need, including veterans suffering from PTSD. She also wrote the book Break Free from Negative Beliefs and the Weight that Clings to Them. Now she says, I found my passion helping people change behaviors theyve struggled with for decades. I love waking up with energy. The other day I got on a teeter-totter with my grandkids!

For more mind/body approaches to weight loss and total health, keep reading!

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FOR MANY, SHEDDING

Still, theres much to be gained from achieving a healthy weight in your 60s and beyond. Maintaining proper body composition can help better your daily energy levels, quality of life, and functionality.

Age doesn't have to be such a contention point, though, as long as youre willing to put in the work and stay disciplined. Ahead, our experts share the top tips to work smarter against the weight loss struggles of aging.

The older you get, the longer it takes for those pounds to disappear from the scale. Why?

Losing weight after 60 is difficult for several reasons according to Stephanie Dillingham, R.D.N..As we age, hormone balances shift, we lose muscle mass, and our bodies simply become less efficient, causing our metabolism to slow, she says.

When your metabolism slows, your body burns less caloriesmaking it easy to build up some unwanted extra fat when we're in a calorie surplus. Just because our metabolism slows doesn't mean it's game over, though. There are several ways to combat the nature of aging and still achieve the body of your dreams. Experts lay out a few tips, below.

Our muscle cells require more energy to function, both during exercise and at rest, then our fat cells. By prioritizing resistance training to build muscle, we set ourselves up to burn more calories both in the gym and out. "Its a win-win workout, says Dillingham.

Strength training is the key to maintaining and building muscle, avoiding the age-related loss of muscle mass and strength known as sarcopenia, says Robert Iafelice, R.D.N.

Strength training is essentially contracting muscle against a resistance. This can be accomplished via weightlifting, bands, kettlebells, bodyweight, etc., he says. Working against weight creates micro-tears in our muscle fibers, causing the body to make adaptations that make muscle stronger and potentially larger"so long as proper protein intake follows.

Yes, building and maintaining muscle is importantbut it's not easy. Starting a strength training routine means programming exercises and sets, as well as learning and performing proper form. Doing that effectively and safely is difficult to do alone.

It may be beneficial to get a trainer to help you build muscle during this period of life. Not only can a trainer help make sure you dont get injured, but trainers know how to specifically target muscle fibers which tend to be the ones that we lose more of as we age, said Dillingham. Even if youre not interested in spending the money to hire one long-term, it can be helpful to hire a personal trainer for a few sessions to help lay down the basics.

Everyone is telling you to eat more fiber-rich foods because its true: theyre excellent for your health, and can help you lose weight to boot.

Eating more fiber with meals helps keep us full for longer. To increase your fiber intake, choose fruits and vegetables, whole grains, nuts and seeds, and beans, said Dillingham. You can also look at the label of processed foods you eat for their fiber content and choose those that contain several grams."

Men over 50 year sold should aim for at least 30 grams of fiber per day, per the National Library of Medicine.

You need to be in a calorie deficit to lose weighttrue. It's not always easy to tell when you're succeeding. Dillingham suggests tracking your calorie intake by using apps like MyFitnessPal or Cronometer or another calorie-tracking app. Tracking can be monotonous. If it's not for you, try doing it just for a few days. Collecting some data for a little while provides feedback on exactly what you're eating, and allows you to find out what adjustments you need to make.

Pay attention to the foods you eat and which ones are contributing the most to your calorie intake," and see if it's something you can limit or swap to a lower calorie option, Dillingham says.

Working with a registered dietitian, an R.D. or R.D.N., can make the diet planning side of weight loss a whole lot easier. Many dietitians take insurance and Medicare and they can help you with your weight loss needs and any other health goals like lowering cholesterol or controlling blood sugar," Dillingham says.

Note: it's important to find an R.D. and not a nutritionistsome states don't require formal training to be considered a nutritionist. Dietitians have to obtain a degree and pass a certification exam to earn the the letters behind their name. Registered dietitians are nutrition experts that have both degrees in nutrition or dietetics and have completed an internship, she says. You can check out the Academy of Nutrition and Dietetics website to find a list of dietitians in your area.

Odds are, you're looking to lose body fat, not musclemaking the phrase 'losing weight' a bit tricky. You might not be looking to lose weight as much as you are fat. If that's the case, weighing yourself constantly might cause discouragement.

Obsessing about the number on the scale might make it harder to lose weight. If you are strength-training while trying to lose weight you might find it difficult because muscle weighs more than fat, said Dillingham. You might be gaining weight, but also losing fat and gaining muscle, which is really the ultimate goal."

See if a gym or dietitian around you offers a body composition test, like an Inbody or Dexa scan, to see more clearly what the changes in your body actually look like.

Protein helps synthesize new muscle growth. The amino acids inside carry out those processes, building new muscle and maintaining old. Plus, getting enough helps keep you fuller longer, further controlling your calorie consumption. Iafelice suggests aiming for about 30 grams of high-quality protein per meal.

If you struggle to get enough protein in via food alone, consider taking a protein supplement.

We love bread, cereal, pasta, and potatoes just as much as the next personbut these forms of carbohydrates are packed with calories. No, we're not asking you to go ketoyou absolutely need carbs in your diet for your body to use as energy. But, carbs come from many sources, some more calorie dense than others.

Veggies are a great source of carbs and are lighter in calories. Swap out a second helping of pasta for an extra serving of broccoli to mitigate calorie intake at dinner time. Small changes like this add up big time.

Along with strength training, Iafelice suggests incorporating some HIIT workouts for cardiovascular training. Cardio workouts are essential for the health of our heart. Considering the risk of heart attack and stroke increases as you age, cardio should have a place in your routine. Studies have found HIIT is a healthy and effective from of cardio training for people over 60, as long as it is cleared first with a doctor. Plus, you'll benefit from some added calorie burn for your weight loss needs.

This involves short bursts of high-intensity effort followed by brief respites, and repeating, he said. HIIT training has been shown to induce an afterburn affectthe rise in calorie burn lasts well after the exercise has ended. It's known as excess post-oxygen consumption, or EPOC for short. High intensity of this exercise induces a greater afterburn that can last for many hours post exercise."

Creatine has been found to help increase muscle mass when matched with explosive exercise (lifting, HIIT), Iafelice says. It's one of the most studied supplements on the market. Scientific evidence indicates that creatine can offset age-related muscle loss by restoring energy depletion. Creatine comes in powdered form and you can mix it with water, juice, or tea. Consult with your doctor before adding any new supplement to your routine.

Perri is a New York City-born and -based writer; she holds a bachelors in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.

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Oatmeal contains both soluble and insoluble fibre, which promote regular bowel movements

Oatmeal is a whole-grain cereal made from oats. It can be prepared by boiling oats in water or milk until they become soft and porridge-like. Oatmeal is commonly consumed as a breakfast food and is often flavored or topped with fruits, nuts, honey, or other ingredients.

Oatmeal can indeed facilitate weight loss due to several reasons. Firstly, it is a high-fibre food, which promotes feelings of fullness and reduces hunger cravings, ultimately contributing to lower calorie intake. Secondly, oatmeal has a lower energy density compared to other breakfast options, meaning you can consume a larger volume of it for the same caloric content. Lastly, oatmeal has been associated with improved metabolism and increased fat-burning capabilities.

Additionally, oatmeal offers numerous health benefits that can positively impact overall health. It is a good source of complex carbohydrates and provides energy with a slow release, keeping you full and energised for longer periods. The beta-glucan fibre present in oatmeal has been linked to cholesterol reduction, improved heart health, and better blood sugar control. Keep reading as we share benefits of consuming oatmeal.

Oatmeal is a rich source of dietary fibre, which aids digestion, prevents constipation, and promotes a healthy gut.

The fibre in oatmeal helps you feel full for longer, reducing the urge to snack between meals and aiding in weight management.

Oatmeal contains high levels of antioxidants and soluble fibre, which help lower cholesterol levels, reduce the risk of heart disease, and maintain healthy blood pressure.

The soluble fibre in oatmeal slows down digestion and the absorption of carbohydrates, helping to stabilise blood sugar levels and prevent spikes.

Oatmeal provides a sustained release of energy due to its complex carbohydrates and the slow digestion process, preventing energy crashes.

Oatmeal is packed with important nutrients, such as vitamins, minerals, and antioxidants, which support a healthy immune system and protect against illness.

Regular oatmeal consumption has been linked to a reduced risk of developing chronic diseases, including Type 2 diabetes, certain cancers, and even obesity.

Oats contain nutrients like vitamin E, B vitamins, omega-3 fatty acids, and folate, all of which contribute to brain health, memory, and cognitive function.

The vitamins, minerals, and antioxidants in oatmeal promote healthy skin by reducing inflammation, fighting against oxidative stress, and improving overall skin appearance.

Oatmeal contains both soluble and insoluble fibre, which promote regular bowel movements, prevent constipation, and support a healthy digestive system.

However, it is important to note that while oatmeal can be a helpful component of a weight loss plan and provide certain health benefits, it should not be considered a sole solution for weight loss or overall health improvement. A balanced diet, regular exercise, and a holistic approach to lifestyle choices are essential for achieving long-term weight loss and optimal health.

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

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Time-restricted eating, also known as intermittent fasting, can help people with Type 2 diabetes lose weight and control their blood sugar levels, according to a new study published in JAMA Network Open from researchers at the University of Illinois Chicago.

Participants who ate only during an eight-hour window between noon and 8 p.m. each day actually lost more weight over six months than participants who were instructed to reduce their calorie intake by 25%. 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.

The study was conducted at UIC and enrolled 75 participants into three groups: those who followed the time-restricted eating rules, those who reduced calories and a control group. Participants weight, waist circumference, blood sugar levels and other health indicators were measured over the course of six months.

Senior author Krista Varady said that participants in the time-restricted eating group had an easier time following the regime than those in the calorie-reducing group. The 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 defense, so many of these participants likely had already tried and struggled with that form of dieting.And while the participants in the time-restricted eating group were not instructed to reduce their calorie intake, they ended up doing so by eating within a fixed window.

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, said Varady, a professor of kinesiology and nutrition. For many people trying to lose weight, counting time is easier than counting calories.

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

Today, 1 in 10 U.S. residents has diabetes, and that number is expected to rise to 1 in 3 by 2050 if current trends continue, the researchers explain. Finding more options for controlling weight and blood sugar levels for these patients, therefore, is crucial.

Just over half the participants in the study were Black and another 40% were Hispanic. This is notable as diabetes is particularly prevalent among those groups, so having studies that document the success of time-restricted eating for them is particularly useful, the researchers said.

The study was small and should be followed up by larger ones, said Varady, who is also a member of the University of Illinois Cancer Center. While it acts as a proof of concept to show that time-restricted eating is safe for those with Type 2 diabetes, Varady said people with diabetes should consult their doctors before starting this sort of diet.

The other current and former UIC authors on the paper are Vasiliki Pavlou, Sofia Cienfuegos, Shuhao Lin, Mark Ezpeleta, Kathleen Ready, Sarah Corapi, Jackie Wu, Jason Lopez, Kelsey Gabel, Lisa Tussing-Humphreys, Vanessa Oddo, Julienne Sanchez and Dr. Terry Unterman. Other authors are from Northwestern University, the University of Minnesota, Minneapolis, and the University of Southern California.

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CHICAGO Intermittent fasting can serve as a safe way of helping people with Type 2 diabetes shed extra weight and manage their blood sugar levels, a new study confirms.

Study authors from the University of Illinois Chicago discovered that individuals with Type 2 diabetes who confined their eating to an eight-hour window daily shed more weight over a period of six months than those who cut their caloric intake by 25 percent. Additionally, both groups experienced comparable reductions in long-term blood sugar levels, according to the findings published in JAMA Network Open.

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, says senior authorKrista Varady, a professor of kinesiology and nutrition, in a media release. For many people trying to lose weight, counting time is easier than counting calories.

The study involved 75 participants, dividing them into three groups: those adhering to the time-restricted eating guidelines, those who reduced their caloric intake, and a control group. Over the course of six months, measurements were taken of the participants weight, waist circumference, blood sugar levels, and other health indicators.

Participants in the time-restricted eating group reported finding the regimen easier to stick to than those in the calorie-reduction group. The researchers attribute this to the fact that individuals with diabetes are frequently advised by their doctors to reduce their caloric intake as an initial strategy. Consequently, many participants in the study may have previously attempted and found challenging that approach to dieting.

Notably, even though the time-restricted eating group was not explicitly instructed to decrease their caloric intake, they naturally did so by eating within a predetermined timeframe.

Type 2 diabetes can develop in anyone but is more common in individuals over the age of 25, particularly those with a family history of the condition. With the anticipated increase in the number of cases, the research team emphasizes the importance of identifying additional options for managing weight and blood sugar levels.

Type 2 diabetes is a chronic condition that affects how your body turns food into energy. When you have Type 2 diabetes, your bodys cells become resistant to insulin, a hormone that helps regulate blood sugar levels. As a result, glucose (sugar) builds up in your blood.

Over time, high blood sugar can damage your nerves, blood vessels, and organs. This can lead to a number of serious health complications, including:

In addition to these serious health complications, Type 2 diabetes can also make it difficult to control other chronic conditions, such as high blood pressure and high cholesterol.

South West News Service writer Ellie McDonald contributed to this report.

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