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People often refer to metabolism as being fast or slow, which means how quickly the body works through the energy conversion process. We usually see patients coming to us saying, My metabolism is down. My metabolism is slow, Dr. Griebeler says. That's related to the basal metabolic rate (BMR), which is the resting metabolic rate.

BMR refers to the minimum number of calories your body needs to survive when at rest and accounts for roughly 60 to 70 percent of your bodys overall energy needs, according to the Cleveland Clinic. This varies from person to person and isnt steady over ones lifetime either it can decrease if you lose weight quickly or eat too few calories, which results in weight loss stalling. The higher your BMR, the more calories you burn, even when at rest.

Griebeler says that the calories burned by daily living and doing things like sitting, eating, and breathing are referred to as nonexercise activity thermogenesis. The average person with minimal physical activity needs about 10 calories per pound of body weight to maintain their daily functions and remain the same weight, says Felix Spiegel, MD, a bariatric surgeon with Memorial Hermann in Houston. If someone is more active, their metabolism is increased, and they would require more calories.

According to the Cleveland Clinic, the speed of your metabolism can be affected by several factors:

Many of these factors are out of your control but not all of them. You cannot control your genes, for instance. It is what it is some people are fast burners, and some are slow burners, he says. Physical activity and your muscle mass, however, are within your power. We can control [metabolism] it's important to say that, Griebeler says.

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TUESDAY, Oct. 10, 2023 (HealthDay News) -- As many doctors and patients hail the advent of weight-loss drugs like Ozempic and Wegovy as the perfect fix for obesity, some experts are urging caution.

The drugs are not well-tolerated by everyone struggling with obesity. For some folks, the weight piles back on as soon as the medication stops. There are also financial and ethical considerations, according to a commentary published online recently in theJournal of Clinical Investigation.

More research is needed to better understand the medications, said endocrinologist Dr. Michael Schwartz from the University of Washington School of Medicine, in Seattle.

Many experts seem to be saying OK, weve fixed this problem. Were done, said Schwartz, co-director of the school's Diabetes Institute and a co-author of the commentary.

We shouldnt be complacent, and assume that these drugs are the answer to these chronic conditions, Schwartz said in a university news release. We are giving drugs where we dont understand totally how they work."

Wegovy (semaglutide) is approved by the U.S. Food and Drug Administration for treatment of obesity, a problem affecting about 42% of the U.S. population. Ozempic (semaglutide) and Mounjaro (tirzepatide) are approved for type 2 diabetes, but are also prescribed for weight loss.

The medications mimic the action of naturally produced hormones, including glucagon-like peptide-1 (GLP-1). Patients feel full when eating less because of the increase in insulin, appetite suppression and reduced gastric emptying.

Mounjaro also mimics a closely related hormone called GIP, which targets receptors for both GIP and GLP-1. It has a more powerful effect.

It appears the drugs target brain systems that protect against weight loss, Schwartz said.

The body's energy homeostasis system mounts adaptive responses when weight loss greater than 5% occurs, and these drugs appear to inhibit this response.

But that adaptive response returns when someone stops taking the medication, Schwartz said.

Once the drug is discontinued, the lost weight is regained at an extraordinary pace, even faster than when it was lost presumably because the energy homeostasis system, having been suppressed for months, suddenly awakens, the authors suggested.

The authors also pointed to ethical and financial questions, such as whether a teenager should start taking one of these powerful drugs. They then might need to take them for a lifetime at the cost of $1,000 a month or more.

There are also side effects to consider, among them nausea, pain, depression and gastrointestinal (GI) problems.

Schwartz noted that a better understanding of how signals coming from the GI tract communicate with the energy homeostasis system might enable scientists to help people control body weight in a more specific manner.

Drugs could potentially be developed with much greater specificity than is achieved with the current drugs, he said.

This could mean having fewer side effects. The potential for unanticipated off-target side effects with these drugs may grow as more people take them, Schwartz added.

More information

The U.S. Centers for Disease Control and Prevention has more on obesity.

SOURCE: University of Washington School of Medicine, commentary, Oct. 5, 2023

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If you're carrying some extra cushion around your midsection, you're not alone. According to the National Institute of Diabetes and Digestive and Kidney Diseases, over one in three men and one in four women in the U.S. are overweight. While we know that losing weight requires discipline, sacrifice, and a steadfast commitment to avoiding all things delicious, what if we told you that not all "bad" foods are created equal? In fact, some of these common dietary villains believed to contribute to weight gain may have a surprising secretthey can actually support you in your weight loss journey. In this article, we're sharing eight "bad" foods that help weight loss.

Eat This, Not That! spoke with registered dietitians and weight loss experts who share eight mouthwatering foods that will challenge everything you thought you knew about losing weight. From sweet and delicious to salty and savory, you're bound to discover a food you can indulge in while shedding those stubborn pounds.

Keep reading if you're ready to level up your weight loss strategy and find out which "bad" foods help weight loss. Then, don't miss these 6 'Bad' Carbs That Are Actually Good For Weight Loss.

Don't let the calories in peanut butter deter you from savoring this delicious spread. Packed with healthy fats and protein, peanut butter helps keep you full and reduces overall calorie consumption. However, moderation is key. Opt for natural peanut butter with minimal added sugars and preservatives. 6254a4d1642c605c54bf1cab17d50f1e

"Natural peanut butter without added sugars and unhealthy oils contains healthy fats and protein. A small amount can be a satisfying and nutrient-rich addition to your diet," says Trista Best, RD, a registered dietitian with Balance One Supplements.

RELATED: Can Eating Oatmeal Help You Lose Weight?

Surprisingly, whole-fat yogurt can aid in weight loss. According to research, whole-fat dairy products won't result in added weight. As a matter of fact, eating dairy can decrease body fat and boost your lean body mass. Plus, whole-fat yogurt is rich in probiotics, promoting good gut health, which plays a role in weight management.

Blanca Garcia, RDN, a registered dietitian nutritionist and founder of Blanca Garcia Consulting, tells ETNT, "Whole-fat yogurt is rich in cholesterol. The body needs cholesterol for cell structure and hormone transport, but consuming this type of yogurt helps reduce low-density lipoprotein cholesterol. Reducing the bad type of cholesterol can also support weight loss."

This one should make you smile. While it may sound counterintuitive, dark chocolate can support healthy weight loss when enjoyed in moderation. Dark chocolate has antioxidants that may increase metabolism and reduce cravings for sugary alternatives.

"Dark chocolate with a high cocoa content (70% or more) is relatively low in sugar and contains antioxidants," says Best. "It can satisfy sweet cravings without derailing your weight loss efforts when consumed in moderation."

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Deli sandwiches can be either a diet disaster or a healthy meal. To make them work for your weight loss goals, it's all about choices. Opt for whole-grain bread and lean proteins, and load up on veggies. This combination will provide energy, fiber, and nutrients that keep you satisfied and your calorie intake in check. Plus, it will fill you up, so you're not likely to pick on unhealthy snacks.

"Most of the time, deli sandwiches are heavy in carbohydrates and meats. But not all deli sandwiches are equal," explains Garcia. "You can choose a flatbread to reduce carbohydrate intake or whole-wheat bread to increase fiber intake. Reduce the meat and increase vegetables for a high-fiber, low-carbohydrate sandwich."

Despite the creamy texture and calorie density, avocados offer healthy monounsaturated fats and fiber which keep hunger at bay. A cross-sectional National Health and Nutrition Examination Survey (NHANES) study found that those who eat avocados regularly had substantially lower body weight, body mass index, and waist circumference than those who don't.

"Avocados are calorie-dense due to their healthy fat content, but these monounsaturated fats can help keep you feeling full and satisfied, reducing overall calorie intake," says Best.

RELATED: How To Lose One PoundAdding Up to Gradual Weight Loss That Lasts

Don't skip having eggs at breakfast. According to a 2020 study, enjoying eggs for your first meal of the day can help satisfy hunger. That's because this food is nutrient-dense and protein-packed, aiding in appetite control.

"Over the years, scientists have gone back and forth about eating or not eating eggs because of the cholesterol in the yolk," states Garcia. "But, when eaten in moderation, eggs provide an excellent source of protein, vitamin B2, B5, and B12, as well as choline and phosphorous. These are essential nutrients for a balanced body. Protein helps you feel full longer and reduces excess consumption of other foods, helping support weight loss."

Nuts might be calorie-dense, but they're an excellent weight-loss snack. Research shows daily nut consumption is linked to decreased long-term weight gain and a lower risk of obesity. Just be mindful of portion sizes, as the calories can add up quickly.

"Nuts like almonds, walnuts, and cashews are calorie-dense but packed with healthy fats, protein, and fiber. A small portion can provide satiety and prevent overeating," says Best.

RELATED: 10 Low-Calorie Fast-Food Breakfasts for Weight Loss

Bananas, although slightly higher in calories than other fruits, offer significant benefits for weight management. They're packed with essential nutrients and fiber, providing a sense of fullness that can curb your overall calorie intake.

"Bananas are sweet and delicious but often mistaken for an unhealthy fruit because of their sugar content," says Garcia. "However, bananas are high in fiber, which can help trap any extra sugars the body doesn't needreducing the possibility of storing that extra sugar as fat. Bananas also help stools move along the intestinal tract and reduce fat levels in the blood by reducing the low-density lipoproteins to help support weight loss."

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One pound may not seem like much, but it can be the difference between fitting into an outfit for a special occasion you've been planning on, getting you to the same weight you were decades ago, or it can simply be a crucial step in your weight loss journey. Maybe it took you forever to reach your goal, and you've gained a pound and want to stay in check.

Whatever the reason may be, we're here to help you navigate the process. Losing a pound can be done; at times, it can be like watching a pot of water boil it never seems to happen when you are micromanaging the situation. Just be patient and consistent with your efforts, and you'll see results. One pound also leads to two, and before you know it, you're achieving weight loss that actually lasts. Baby steps really can work!

Whether you're just starting yourweight loss journey or are at a standstill, there's a good possibility you're at a loss for what to do next. Losing one pound can seem like 10 if the scale is just not budging. Many of us have been there, and we feel your frustration. If you're wondering how to lose one pound, we're here to share some tips from the experts. Read on to hear what they have to say, and when you're finished, be sure to check out the 10 Best Costco Frozen Foods for Weight Loss.

Plain and simple, you need to establish a calorie deficit of approximately 500 calories each day to lose one pound in a week, according to Shapiro. (Note that this can also depend on the individual.)

One pound of fat is equal to 3,500 calories of energy, Shapiro tells us. "The weekly weight loss with a 500-calorie deficit may range from one-half to one pound. While you lose weight, you're losing water, fat, and lean muscle mass. These changes in body composition will also affect the rate of weight loss."

In order to lose weight in a safe and sustainable manner, be mindful of what works and what doesn't work for your body. It's always best to check in with your healthcare professional or a registered dietitian, and make sure you are never overdoing it when it comes to dieting or losing weight. According to Shapiro, "Around one to two pounds per week is a safe and steady rate of weight loss, than those who lose weight quickly."

Whenever you're looking to lose weight, it's imperative to look at your portions, and maybe not go in for that second helping of sweet potato casserole around the holidays!

"Portion size is an important determinant of your total calorie intake," says Amy Shapiro, MS, RD, CDNthe founder and director of Real Nutrition, a New York City-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness. "Eating anything in an excessive amount can turn into fat. Controlling portions will help you create the calorie deficit essential for weight loss."

RELATED: 10 Low-Calorie Fast-Food Breakfasts for Weight Loss

If you haven't tried a food journal before, now's a great time to record what you're eating and just how much. It will help hold you accountable for your choices and also let you know where you can make some improvements. "Additionally, it can keep track of how you feel after eating certain foods, helping you understand what foods work best for you and what don't," Shapiro adds.

RELATED: 5 Best Weight Loss Workouts for Women That Actually Work

Give meal prepping a try. By preparing your meals ahead of time, you're able to really focus on what you're putting into themand put that "portion control" tip to good use! Switch it up, and try different vegetables and lean proteins so you don't get bored and it's easier to stick with.

"Preparing meals and ingredients in advance is an effective method for weight loss," says Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board. "Having ready-to-go options helps you maintain a healthy and balanced diet. Easy access to nutritious choices can prevent reaching for processed snacks like chips or crackers."

RELATED: 8 Best Anti-Inflammatory Foods for Weight Loss

Now more than ever, it's important to give yourself a kickstart so you can go that extra mile to lose a pound. Exercise is something both Shapiro and Young agree on; it's a necessity whenever you're looking to lose weight and lead an all-around healthy lifestyle.

If you're not already doing at least 150 minutes of moderately intense exercise per week (along with two days of muscle-strengthening physical activity), push yourself to make that happen. "Integrating physical activity into your daily routine benefits both your physical and mental health," Young explains. "Aim for about 150 minutes of moderate-intensity activity per week. Consistent exercise promotes gradual fat loss, contributing to weight loss."

Take a hard look at your weekly meal rotation, and see if you can make any necessary adjustments. Nutrients are essential to keeping you energized and able to perform normal bodily functions, Shapiro tells us. A solid balance of lean protein, healthy fat, and complex carbs will help you feel full and avoid unhealthy snacking between mealswhich is a complete no-no when trying to lose one pound. "Avoid following diet trends such as a low-fat or low-carb diet, which can be unsustainable over time," Shapiro suggests. 6254a4d1642c605c54bf1cab17d50f1e

Adding a good variety of foods into your meals offers essential nutrients such as minerals and vitamins. "A good rule of thumb is to fill half your plate with colorful fruits and vegetables, have a quarter to protein, and the remaining quarter to whole grains like brown rice," Young explains. "This ensures you receive all necessary macronutrients while consuming a wide variety of foods."

RELATED: 6 'Bad' Carbs That Are Actually Good For Weight Loss

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As Director of 3 West Medical/Pediatrics, Shannah O'Dell, MSN, RN, CPN, sees many patients and staff throughout the course of a typical day. But over the past two-plus years, there has been steadily less of ODell for others to see, thanks to her commitment to a weight loss regimen that has gradually but substantially slimmed her profile.

You can officially put in print that I have lost 100 pounds, she said with pride ringing in her voice. I have been asked the question, How did you do it? a lot. I think the biggest lesson that I have learned that I would want people to know is, you cant cheat. Theres no pill thats going to do it for you, no shot, not even surgery. Nothing is going to do the work for you. If you want lasting health and weight loss, you have to put in the work.

ODell, 37, claims she has always struggled with her weight, but rarely was the challenge as difficult as coming out of the pandemic.

In February of 2021, I was coming off a year of living in craziness here at the hospital, being the director of an inpatient unit that was dealing with COVID-19, she said. A lot of stress, working a lot of hours and I put on quite a bit of extra weight. I was in my mid-30s, and I realized that I was not going to get away with being that overweight in my 30s like I did when I was in my 20s.

The other motivation to get healthy was her family. A mother of two, she wanted her children to not only have a healthy mom, but to have their own healthy habits as well.

Ive got these two little kids at home, and I really wanted to be healthy for them, she said. I wanted to be a better example for them because their behavior mimics my behavior. Theyre eating what Im eating. Theyre sitting on the couch when Im sitting on the couch.

ODell admitted to having tried every fad diet in the book leading up to her latest attempt at slimming down, but something about her resolve in early 2021 suggested that this time would be different.

I think the biggest thing in all of this is your weight loss is not in your body, its in your mind, she said. You have to master your mindset. We always think you just have to be motivated. I think your determination has to be bigger than your motivation.

ODell joined a local workout class for women and started the long journey toward her goal of dropping pounds and adopting a healthy, active lifestyle. Predictably, the first few months were taxing, but drawing on her considerable mental strength, she pushed through the aches and pains, determined to succeed.

From the beginning, I really, really, wanted to do this on my own, she said. I wanted to be able to say, I didnt take pills. I didnt take shots. I didnt have surgery. I got my diet right, and I changed my life on my own.

I didnt know if I would always be able to stick to that commitment, but I have so far. And thats been important to me throughout the whole thing.

One important element of sticking with her game plan to lose 100 pounds was to not target the whole thing at once.

I made month-by-month goals, she said. So my goal would be I want to lose 10 pounds this month or I want to try to get 5 pounds off this month. I think on Day One if my goal had been 100 pounds, it would have overwhelmed me and I would have said, Forget it. Im never going to get there. Setting small goals I felt like I could meet over the course of 2 years kept me feeling like I was continuing to be successful.

Early on, ODell also developed a unique strategy of leveraging what she didnt like about her new regimen as motivation. She didnt love exercising, for instance, and knowing how much more of it shed have to do if she fell off the diet wagon helped her pass up temptation.

I first attacked what was hardest for me, and that was exercise, she said. I weighed a lot, and exercise was very, very difficult for me. I thought if Im going to do this, Im going to attack the thing that I dread and hate the most, and that was exercise.

When you work really, really hard doing a session of cardio, youll think twice about what you eat. I worked my butt off sweating, so Im not going to eat that piece of pizza because its not worth it. You cannot outwork a bad diet.

Like a lot of things in life, success in weight loss often boils down to just showing up. Despite her loathing of working out, ODell continued to report to class, and before she knew it she started to see results. Not only that, she also began to evolve on the subject of exercise, exploring new activities to keep things fresh.

Ive actually had a pretty interesting exercise journey, she said. I started out with these classes that were high-intensity interval training and then I kind of got bored with that, so I switched to powerlifting, of all things. I absolutely fell in love with it, and I did powerlifting for about a year.

Then I kind of again got bored with that, so I did some cardio classes again, and now Im currently in a body-building program. Been doing that for about three months.

Additional motivation came from her clothes getting looser and people commenting on her progress, but the march to 100 pounds lost wasnt without its hiccups. After dropping weight steadily for months, she hit a wall in November 2022.

I had lost 96 pounds and could not get past that point. And I have struggled for months gaining weight back and losing it and gaining and losing, she said, adding that while she finally did push past it to reach the 100-pounds-lost mark, shes well aware theres no such thing as autopilot when it comes to health and fitness.

I have from the very beginning made the decision that my journeys never going to be over, she said. One hundred pounds lost is just where Im at right now. Ill eventually get to a healthy weight and Ill stop losing weight, but I have to continue the grind of exercise and eating right or my obese body is going to come back, and I know that.

A big motivator for me starting a few months ago was my 14-year-old who started working out with me and has lost about 30 pounds. Now that he is into it and very committed, Ive got to stay in it for him too.

ODell said the process continues to teach her things about herself in ways that go far beyond a number on a scale.

A big part of where I feel my success has come from is feeling like I have control of what I do with my body. Im not a victim of what my body does, she said. I definitely see things from a different perspective than when I was a big ol girl who thought I can never do this or that because of what I weighed. I now see things from the lens of whats possible.

There are still days that Im not motivated. There are days I dont want to work out. There are days when I want to eat the pizza and the cake and all the things, but my determination is to win. You have to win the battle in your mind before you can win the battle in your body.

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If you're ready to hop onto one of the latest fitness trends, we have just the right routine for you. People on TikTok swear by the "3-2-8 workout" to get fit, and once you give it a try, you are sure to be hooked, too. Not only that, but it's an excellent way to boost your muscle strength and metabolism. We know you may be a tad skeptical, wondering if this fitness trend really lives up to the hype. Well, the workout method was curated by certified personal trainer and Pilates instructor, Natalie Rose, so you know it's a must-try.

Keep reading to learn more about the 3-2-8 workout, and when you're finished, be sure to check out This Is the New 'Magic Number' of Days You Need to Exercise To See Results, Study Says.

It's always a great idea to switch things up in a workout routine. Not only can it kick up your progress, but it also helps you not get bored with what you're doing. The 3-2-8 workout includes so much goodness. You will perform three barre/Pilates workouts each week, two days of strength training, and aim for 8,000 steps per day.

"If you're ready to get in the best shape of your life," Rose explains in her video, "start the 3-2-8 method. I started it when I came off birth control and I gained loads of weight. I didn't really know what to do, and I didn't get very good advice from the doctors. All they suggested I do is start some low-impact training and reduce my cortisol levels or go back on birth control, which I didn't want to do. So I started following this method, and I lost so, so much, but I also found a method that works for my body and also allows me to stay consistent, because I am not burned out by the end of it."

Here's the breakdown of what your week will look like when following the 3-2-8 method:

People on TikTok can't say enough good things about the workout plan. A TikToker who replied to one of Rose's videos noted, "I've been doing the 3-2-8 with her for two weeks and I can already feel a big difference. Imagine what can happen in 12 weeks. She def not lying." Another one wrote, "I have been on this plan for a month, and girl, I have seen the DIFFERENCE."

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Eat This, Not That! reached out to Tyler Read, the founder of PTPioneer.com and a personal trainer who's been involved in the health and fitness world for the past 15 years, to discuss the benefits of this fitness routine.

Read tells us, "There are a few reasons why this is an effective method to get fit. The barre/Pilates workouts are great for muscle toning and flexibility, core strength, and remain low impact which reduces wear and tear on your joints." He adds, "The two strength workouts will help with muscle building, increasing bone density, and general functional fitness for day-to-day activity. Finally, walking 8,000 steps a day [supports] great cardiovascular health, burns more calories, and can help improve mental health by reducing stress and releasing endorphins." 6254a4d1642c605c54bf1cab17d50f1e

RELATED: People Are 'Cricketing' Their Feet To Fall Asleep Fasterand Claim It Works

According to Read, combining these workouts together provides a variety of fitness adaptions that aren't typically addressed by any one particular workout. The combination of strength-cardio and a group fitness class can also offer more benefits than if you were to focus on just one form of training.

Read points out, "If you are someone who gets bored or tired of a single modality very easily, the variety can keep you engaged and committed to your fitness program. In the long run, long-term consistency is responsible for delivering the maximal benefit from any fitness plan."

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Woman doing burpee exercises

Taking better care of your body can be a struggle. There will always be more important things to do, meetings to get to and events to make, but when it comes to losing weight, nothing will work unless you do.

If you're guilty of foregoing fitness in lieu of anything more fun, we get it. We all interpret self-care differently and sometimes it's all too easy to skip one workout and then stop working out altogether.

Related: How Many Calories Should I Eat To Lose Weight? But if one of the biggest reasons you've been failing to get in a few extra steps, miles or sweat sessions is because you think you don't have time, we're here to tell you: all you need is 10 minutes.

To prove it, we enlisted the help of personal trainers to show you just how much you can accomplish in such a short amount of time. You don't even need weights, a gym or expensive equipment for the best10-minute workouts for weight lossall you need is a bit of motivation.

If you only have 10 minutes of free time to move your body,SLT NYCmaster instructorJess Paris, NASM, CPT,says to make the most of it with burpees. Specifically sets of 10-15 reps with only 30-45 seconds of rest in between sets.

"Burpees are a compound exercise that targets many muscle groups at once," she explains. "The burpee combines a sprawl, squat jump and push-up to hit every muscle in your body (shoulders, chest, triceps, core, quads, inner thighs and glutes) and they elevate your heart rate sky-high, making them a staple of HIIT circuits." She also loves burpees for weight loss since they provide great cardio and conditioning benefits, boost your flexibility and help you burn fat at the same time.

This TikTok video breaks down how to properly do a burpee:

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Paris says to see how many sets you can complete in 10 minutes, but aim for 4 or 5 to start, then build on that over time.

Denise Chakoian, CPTand founder ofCORE Cycle.Fitness.Lagreeprefers a high-intensity workout for 10 minutes that's a mix of cardio and weights. She says to start with one minute of running/sprinting outdoors or on a treadmill, followed by a 1-minute strength exercise using your body weight or weights (depending on what you have), then continue this 1.1 workout of high-intensity cardio and a strength full-body exercise.

As for the best exercises for the latter, Chakoian says push-ups, tricep dips, planks, squats, lunges and burpees are all examples of strength exercises and can be done without weights.

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Fitness expert and founder of Get Mom Strong,Ashley Nowe's favorite 10-minute workout is a weight-optional hinge hold with crossbody reach becausethis one move works many muscles in unison. "Most notably, it trains the deepest core musclesthe transverse abdominis," she says. "Not only does this muscle help your waistline, but more importantly, it works to reduce back and hip pain."

While Nowe says this exercise can be done with or without a weight, the key to making it effective for the core is to be sure you dont overextend your back leg.

Here's the proper way to do a hinge hold with crossbody reach:

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Nowe says to use a wall or chair for support, keep a slight bend in the knee and hinge at the hips, lengthening your glutes. Then, inhale through the nose while your leg and arm are down. Exhale out through your mouth, extending the opposite arm and leg. As you do, lift the pelvic floor and draw the belly button in and up.

To make the move more challenging, extend your arm out at a diagonal or incorporate a weight. Stop when you feel a good squeeze of the glute at the top and repeat 10 reps on each side for four rounds. Related:This Morning Habit Will Help You Lose Weight Faster

"If you only have 10 minutes a day to work out, definitely prioritize planks!" sharesLauren Nilsson, owner of The Bar Method Huntington Villagewhere they focus onlow-impact, high-intensity barre classes. "Planks are a great exercise for getting the body back into shape because they sculpt the core (glutes, abs and posture muscles)helping the body appear longer and leaner."

Nilsson recommends trying to hold a plank for 30 seconds, then slowly working your way up to two minutes. "Once two minutes feels doable, you can add in small movements that will continue challenging your body," she says. Try aone-inch rock back and forth on the balls of your feet, or try tucking and untucking at the hips for 30 seconds.

Once you mastered the basics of planking, Nilsson suggests attempting a walking plank, which really sets your core on fire. "Begin on the balls of your feet (or start on your knees and build up to planking on the balls of the feet) and forearms so your palms are facing toward one another," she instructs. "Then, lift your hips in line with your ribcage to protect the back, and walk your elbows back so they are in line with your shoulders. Raise your head so it's in line with your spine to stay in proper neck alignment, and exhale sharply." Her #1 tip: Whether you begin on the balls of your feet or on your knees, keep your legs hip-width apart for proper hip alignment.

Here's the proper way to hold a walking plank position:

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If you've ever been to one ofBarry's Bootcamp-style classes, you know you're in for a serious workout. While their signature cardio-strength training sessions usually run50 minutes followed by a five-minute stretch,their chief curriculum lead at Barry's LA,Matt Conrad, broke down a few signature moves for Parade. This 10-minute circuit will target the upper body, lower body and core, but Conradsuggests doing the full routine three times, then giving yourself a 45-second to 1-minute break in between each circuit.

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Step 1: Tricep Dip

Place one hand behind you onto an elevated surface like a chair or bench so that your fingers face forward; the other hand should rest comfortably on your knee or leg. Extend your legs a bit as if you are going into a seated position and start bending your elbows; lift your body back up until your arms are straight, then back down and repeat 10 times on each side until your triceps really start to burn.

Step 2: Elevated Reverse Lunge

Begin with one foot on an elevated surface, then step updriving through the heel thats on the elevated surface, and lifting the opposite knee up. Lunge back to where your back knee almost touches the ground (but doesnt), then step up again driving through the heel, and lifting the opposite knee up again. Do this 10 times on each side tofire up your quads and glutes.

Step 3: Uneven Push Up

Start withone hand on an elevated surface and do a pushup as you normally would, but as you come up, tap the opposite shoulder with a brief hold. This will create that core engagementthat also targets the chest and back. Repeat for 10reps on each side.

Step 4: Elevated Glute Bridge

Lay on your back with one foot on an elevated surface and the other up into the air. Drive through your heel as you raise your hips, squeezing the glutes at the top, then bring the hips back down and repeat for 10reps on each side for a killer glute workout.

Step 5: Side Plank with Rotation

Go into a side plank on your forearm, and place your top leg on an elevated surface. Bring your elbow to the opposite knee and extend back out, then repeat 10reps on each side tobuild a stronger core.

Whether your preferred method of working out involves low-impact moves to build strength and endurance or heart-pumping HITT circuits to burn fat fast, these trainers prove all you need is 10 minutes a day to get startedand a motivated mindset. Now the only question is: Which workout to try first? Next up:If You're Trying To Lose Weight, Here's Exactly How to Time Your Afternoon Snack

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It's no secret that your body endures many changes as you get older. One of the most challenging things to accept is that it's harder to lose weight as you age. The funny thing (Well, not so funny!) is it's oh-so-easy and fast to put on extra pounds. Know that you're certainly not alone. We spoke with the experts to learn why it's more difficult to see the scale move in a favorable direction. They also break down how you can address losing weight as you grow older.

Now, let's delve into the specifics. Keep reading to learn more, and when you're finished, be sure to check out the 10 Best Sam's Club Foods to Buy for Weight Loss.

Just as your body changes with age, so do your hormones. Amy Shapiro, MS, RD, CDN, the founder and director of Real Nutrition, a New York City-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness, explains, "Shifting in hormones occurs in both men and women. Women experience a drop in estrogen levels during menopause, associated with an increase in abdominal fat. Men experience a drop in testosterone level, reducing its regulatory effects on fat distribution, muscle strength, and muscle mass."

Men and women can also experience a decrease in growth hormones as they age. A major function of growth hormone is preserving muscle and strength, Shapiro tells us. This decline will also lower your resting metabolic rate. You can exercise, properly manage stress, and follow a healthy diet, for instance, to alleviate most symptoms that come with menopause. But it's always wise to speak with your doctor to see if other steps should be taken.

RELATED: Yes, You Can Lose Weight Just by WalkingHere's How

You may notice with age that your sleep routine changes. It can take you more time to fall asleep, and you might wake up frequently throughout the night or even wake up earlier in the morning than you used to. "Sleep deprivation has an influence on the dysregulation of the neuroendocrine appetite control system, which changes metabolic rate," Shapiro says. "There is an increase in ghrelin levelthe hunger hormonewhen sleep duration is restricted, which can lead to increased food intake and poor choices of energy-dense food."

It's important to identify what is causing your loss of sleep each night. Minor changes like not using your cellphone before you go to sleep, meditating, or even changing your pillow may help. If not, it's likely time to speak with a healthcare professional.

RELATED: 9 Sneaky Ways to Lose Weight In Your Sleep 6254a4d1642c605c54bf1cab17d50f1e

If you didn't already know, after you turn 30, you start to lose muscle mass. As a matter of fact, research shows your muscle mass can decrease by as much as 3% to 8% every 10 years after hitting 30. This percentage is even higher once you pass 60 years of age.

"Naturally as you age, you lose muscle mass over time," Shapiro explains. "Because muscle uses more calories than fat mass, the calories you burn while resting also decline." Needless to say, you need to stay on top of your muscle supply in order to drop weight.

RELATED: 5 Best Weight Loss Workouts for Men That Actually Work

Being physically active is good for the mind, body, and souland your weight loss efforts. This becomes increasingly true as you age. "In addition to muscle loss, the decline in muscular strength and endurance/stamina can lead to physical inactivity or decreased willingness to exercise," Shapiro says.

So if you lead a more sedentary lifestyle, it's time to fix that. Strength training, for example, is often overlooked, but it's one of the most beneficial types of exercise you can include in your routine; it gets you moving and addresses the age-related muscle loss issue. "[Strength training] is essential in preventing muscle loss and maintaining muscle mass and strength, which will help maintain the resting metabolism. Sustaining muscle strength will also keep you active," Shapiro stresses.

RELATED: The Best 5-Minute Daily Walking Workout for Women To Lose Weight

Your metabolism slowing down as you age is something Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board and Shapiro both address. According to Young, "Metabolism slows as we age due to reduced muscle mass, influenced by factors like [gender] and body size."

What shall you do about this frustrating metabolism slow-down? Well, one way to address the issue is by controlling your portion sizes at mealtime. This can be accomplished by using smaller plates and bowls, along with being mindful of when you're actually hungry and full.

"Portion sizes are equally important as what you are eating," Shapiro tells us. "Excessive intake of anything, even protein, can turn into fat. Especially when metabolism slows down with age, it is even more important to keep track of how much you are eating. Ask yourself before taking the second if you need that or if it is just a craving."

As you age, it's important to reevaluate your lifestyle to make sure you're being proactive and optimizing your chances for weight loss. For example, according to Young, regular exercise is important to kick up your metabolism and build muscle. We already touched upon the benefits of adding strength training to your routine, so be sure to do that ASAP!

It's also crucial to follow a well-balanced diet that's full of veggies, fruits, healthy fats, whole grains, and protein sources. "A plant-based diet [that's] high in fiber, complex carbohydrates, lean proteins, and healthy fat, which make up a nutrient-dense diet, will keep you satiated longer in between meals," Shapiro explains. "It is also low in saturated fat that mostly comes from high-fat animal proteins and products. When consuming too much saturated fat, it can create inflammation and drive up the 'bad' LDL cholesterol."

One of the most surprising habits is to make sure you drink plenty of water. Being hydrated will improve your metabolism, make you feel full, and help you avoid consuming extra calories.

Above all, "identify what you can change," stresses Shapiro. "There are physiological changes that you can't control with aging, but lifestyle modification can always be your own decision. Starting with better nutrition planning and increased physical activity can make a difference."

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A drug for psoriasis may have inadvertently helped obese patients lose weight in clinical trials, researchers report, opening the door for another use for the medication.

The PSORRO study looked at the efficacy of oral Roflumilast, a drug usually used for severe chronic obstructive pulmonary disease (COPD), in reducing symptom severity of psoriasis, a painful condition where skin cells form rashes and become inflamed.

In the relatively small study, including just 46 people, the drug showed effectiveness at relieving the symptoms of people with the condition.

However, what researchers noticed in follow-up data, which they presented last week, at the annual meeting of the European Academy of Dermatology and Venereology, is that one in three of the patients in the drug group had a drop in at least 5% of their baseline body weight. Around 17% of the patients in the drug group lost more than 10% of their baseline body weight. This effect was not recorded in the studys placebo group.

We saw that the higher baseline weight correlated with the proportion of weight loss, so that the more heavy patients at baseline also were the ones who experienced the greatest weight loss," said Alexander Egeberg, MD, PhD, one of the authors of the original study.

According to Dr. Egeberg, weight loss is a problem in patients with COPD, as they tend to be underweight due to the complications from their disease. However, weight loss may be a boon for some patients with psoriasis and an unhealthy body weight.

The findings tell a similar tale as to how Wegovy, one of the worlds most in-demand drugs, came into existence. Semaglutide, the drug behind Wegovy, was initially developed to help people with type 2 diabetes manage their condition. Sold under the name Ozempic, many users reported significant weight loss while using the weekly injection.

Novo Nordisk, the drugs manufacturers, later launched weight loss specific trials for semaglutide and eventually received approval for a rebranded version of the drug known today as Wegovy.

The drug is still in trials to determine its efficacy in treating psoriasis, and it has not been approved by the Food and Drug Administration.

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Starting a cozy autumn morning with a warm bowl of oatmeal not only embraces the season's coziness but also ushers in a host of nutritional benefits. Packed with dietary fiber as well as essential vitamins and minerals likemanganese, phosphorus, magnesium, and iron, oatmeal has numerous benefits, which is why it's often touted by many as a powerful tool in the pursuit of a healthy dietbut can the same be said for weight loss?

We spoke with Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board, who answers the question of whether eating oatmeal can help you lose weight.

Whether you top off your oats with almonds, shredded coconut, farm-fresh honey, or assorted berries, here's the answer to whether your oatmeal habit can help you on your weight loss journey. Read on, and for more, don't miss6 'Bad' Carbs That Are Actually Good For Weight Loss.

Let's be honest: When you're on a weight loss journey, it's crucial to learn every possible thing that can help or hinder your progress. There are some foods that are your friends and some that you need to cut out of your circle. As far as oatmeal is concerned, it can now be your very best of friends for breakfast, a savory lunch, or a snack.

Now, let's get into this bowl of goodness. "Oatmeal [is] heart healthy because it is rich in soluble fiber, particularly beta-glucans, which can help lower LDL (bad) cholesterol levels in the blood. This can reduce the risk of heart disease and improve overall cardiovascular health," Goodson explains. "The soluble fiber in oatmeal can also help regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. Plus, oatmeal's fiber content promotes healthy digestion by preventing constipation and supporting a well-functioning gastrointestinal system. It is also an important source of many nutrients like manganese, phosphorus, magnesium, and iron."

If you didn't already know, getting a sufficient fill of fiber is a crucial part of successful weight loss. And as Goodson points out, oatmeal is chock-full of it. So if it's not on your meal rotation quite yet, you may want to add it to your shopping list!

RELATED: 10 Best Costco Frozen Foods for Weight Loss

Now that we've established oatmeal can be an excellent addition to your diet, let's get into five ways oatmeal can help you lose weight, according to Goodson.

Eating a hearty bowl of oats for breakfast is a surefire way to feel full and satisfied, as oatmeal offers plenty of fiber. Fiber can aid in weight management by lowering the total amount of calories you consume. "Fiber helps you feel full faster and stay full longer, which can also help curb unhealthy snacking between meals," Goodson tells us.

RELATED: 10 Low-Calorie Fast-Food Breakfasts for Weight Loss

Fear not, because not all carbs are bad. In fact, complex carbs can aid in your weight loss efforts. "Oatmeal is a good source of complex carbohydrates, providing a steady release of energy because it digests slower," Goodson explains. "It can help you stay energized throughout the day and maintain stable blood sugar levels. This can help you fight off cravings and excessive snacking between meals that often leads to weight gain over time."

In addition to fiber, protein is another golden piece of the weight loss pie you should be sure to get enough of. "With just about five grams of protein in a half-cup of oats (measured dry), it can help you feel full faster and stay full longer after meals," says Goodson. "Plus, oats are a great base for other high-protein foods like nuts and nut butters, seeds, milk, and protein powder. All of these additions can be used to amp up a bowl of oatmeal into a protein powerhouse!"

RELATED: 10 Best Sam's Club Foods to Buy for Weight Loss

When you have a goal of losing weight, you're likely searching for low-calorie foods that actually taste good. After all, weight loss is all about establishing a calorie deficit each day. Oatmeal fits the bill. 6254a4d1642c605c54bf1cab17d50f1e

"Oats are low in calories," Goodson points out. "With only 150 calories for a half-cup serving (measured dry), they boast of nutrients like fiber and protein that help you stay full longer than if you were eating 150 calories from a pastry or breakfast baked good. This can help create a stable blood sugar first thing in the morning so that you can then proactively eat balanced throughout the day."

RELATED: 8 Best Anti-Inflammatory Foods for Weight Loss

One of the most helpful and effective tips when it comes to weight loss is choosing foods that can seamlessly be added to different meals and snacks. The versatility of oats can't be denied.

"Oats can be used in a variety of recipes, from traditional breakfast oatmeal to smoothies, muffins, and energy bites, as well as incorporated into savory dishes like using them as the base of risotto instead of rice or a topping instead of breadcrumbs," Goodson explains.

Your diet doesn't have to be boring; it can be creative and fun!

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Alexa Mellardo

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