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Fasting is a popular way to lose weight and improve overall health, but have you ever wondered, 'is intermittent fasting healthy?'.

If you're feeling tired and sluggish throughout the day or struggling to lose weight, you might want to consider giving intermittent fasting a try. This eating pattern has gained a lot of popularity in recent years for its potential health benefits, including improved metabolism and reduced inflammation.

Intermittent fasting can provide various health benefits, like weight loss, improved metabolism and reduced inflammation. You might be wondering, though: is fasting healthy and safe for everyone? Let's dive into the science behind intermittent fasting and its impact on health.

The answer is a resounding yes. Fasting has been practiced for thousands of years and has been shown to have numerous health benefits when done correctly and under supervision of a healthcare professional.

Intermittent fasting has shown promising results for improving overall health and preventing chronic diseases.

Intermittent fasting has been shown to have numerous health benefits, both physical and mental. Some of the most significant benefits include:

Weight loss: By restricting your eating window, intermittent fasting can help you consume fewer calories and lose weight over time.

Improved metabolism: Fasting has been shown to increase insulin sensitivity, which can help the body better regulate blood sugar level and improve metabolism.

Reduced inflammation: Chronic inflammation has been linked to many chronic diseases, including heart disease, diabetes and cancer. Intermittent fasting has been shown to reduce inflammation and improve markers of overall health.

Enhanced brain function: Fasting has been linked to improved brain function and memory, as well as a reduced risk of neurodegenerative diseases like Alzheimer's.

There are several different intermittent fasting schedules to choose from, depending on your lifestyle and preferences. Some of the most common ones include:

16/8 method: This method involves fasting for 16 hours per day and eating during an eight-hour window. For example, you may eat from 12 pm to 8 pm and fast from 8 pm to 12 pm the next day.

5:2 diet: This method involves eating normally for five days per week and restricting calories to 500-600 for the remaining two days.

Eat-stop-eat: This method involves fasting for 24 hours once or twice per week.

Intermittent fasting can be safe for most healthy adults, but there are some risks to be aware of. These risks include:

Dehydration: Fasting can lead to dehydration, so it's important to stay hydrated by drinking plenty of water and other fluids.

Nutrient deficiencies: Restricting calorie intake can lead to nutrient deficiencies, so it's important to ensure you get enough essential vitamins and minerals.

Low blood sugar: Fasting can cause a drop in blood sugar level, particularly in people with diabetes or other blood sugar disorders.

Disordered eating: Intermittent fasting can trigger disordered eating behaviors in some individuals, particularly those with a history of eating disorders.

Are you on a weight loss journey? Intermittent fasting could be the ticket you need. By limiting your eating window, you create a calorie deficit and pave the way for gradual weight loss.

It's important to keep in mind that the results may differ from person to person, depending on individual factors like eating habits and physical activity levels.

So, is intermittent fasting healthy? It's a great way to shed those extra pounds and improve your health, as long as you do it safely and with the guidance of a healthcare professional. The best part? You get to enjoy the potential benefits of this eating pattern while still being able to enjoy your favorite foods.

Just remember that what works for one person may not work for another. So, if you have any medical concerns or underlying health conditions, it's crucial to consult with your doctor before embarking on an intermittent fasting journey.

Of course, intermittent fasting is just one piece of the puzzle when it comes to maintaining a healthy lifestyle. Having a well-balanced diet filled with nutritious foods like fruits, vegetables, lean proteins and whole grains is equally important. Also, don't forget to incorporate regular exercise into your routine to keep your body in tip-top shape.

So, are you ready to give intermittent fasting a try? Remember to take it slow; listen to your body, and don't forget to enjoy the journey towards a healthier you.

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March 28, 2023 -- New research suggests many adults might have latent heart disease before any symptoms show up.

That means heart disease could develop earlier in life but remain hidden, according to a study of more than 9,000 people in Denmark published in theAnnals of Internal Medicine.

Almost half were found to have signs of coronary heart disease or coronary atherosclerosis.

Obstructive coronary atherosclerosis is associated with a more than 8-fold elevated risk for myocardial infarction, colloquially known as heart attack,Healthline reported.

Researchers said they found a high rate of subclinical obstructive coronary atherosclerosis. Subclinical means it has no symptoms.

The CDC says the disease is caused when plaque builds in in the arteries supplying blood to the heart. The plaque build-up can cause a heart attack.

Researchers told Healthline the study proves how important it is to monitor health issues and early detection, since heart issues can start years before disease develops.

In the study, participants were assessed using computed tomography angiography (CTA) to diagnose obstructive coronary atherosclerosis, Healthline said. More than half, 54%, had no subclinical coronary atherosclerosis; 46% did have it, which included 36% with nonobstructive disease and 10% with obstructive disease.

My overall take on this study is that it confirms what we already know. This process starts early, and it can make itself known in many ways, said Elizabeth Klodas, MD, chief medical officer of One Step Foods, who was not involved in the study.

But I would say that this study is valuable. It makes all the sense in the world to start prevention early. Dont wait.

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According to research by the World Obesity Federation, more than half of the worlds population will be overweight or obese by the year 2035. About 2.6 billion people globally i.e. 38% of the worlds population is already overweight and the number is expected to increase to more than 4 billion people (51%) in 12 years. In such circumstances, taking care of your body weight becomes a very crucial thing. Interestingly, there are several exercises and methods by which you can lose weight in 10 days.

There are several exercises, yoga, diet plans and home remedies to lose weight in 10 days. While these methods may be rigid and come with a little bit of risk, if done properly then losing weight in 5 to 10 days is an easy task. We discuss tips and tricks for weight loss using effective diet plans, yoga and little exercise.

There are several home remedies to lose weight in 10 days without any health issues. There are several lifestyle changes that you can incorporate into your routine that will help shed a few kilos instantly as well. The outcome depends on your age, height, and medical history.

It is very much possible to cut down weight by 10 kgs if you keep a few things in mind. Several nutritionists suggest that weight loss of 5-10 kg is possible in 10 days if you aim at cutting down 500 calories through diet and 500 calories through exercise and home remedies every day. Women should intake 1200 calories and men should intake 1800 a day in their diet to shed the extra kilos fast.

Yoga and exercises are some of the most effective ways to lose weight in 10 days. There are several healthy diet plans as well. More than exercise, your calorie intake will affect your weight loss journey. Here are some quick tips and home remedies to lose weight in 10 days.

Fitness coach, SteveMaxwell suggests that you cut down on starchy carbohydrate foods. This means the intake of food items like sugars, starches, pastries, and bread of all kinds is prohibited. Fresh fruits have good carbs, so you can consume them. Along with fruits, try to incorporate large raw vegetable salads into your diet each day. A serving of animal protein four times a week is also good. Another important tip shared by Maxell is to stop excessive water consumption.

Personal trainer, Hayden William Courtland suggests that a person should reduce their consumption of refined carbohydrates. One can replace it with protein and healthy fats. Another important tip is to use shorter reps of high-intensity exercise like 10 min of on-and-off sprints more repeatedly than long, slow exercises like steady-pace treadmill running. Sleeping is also very necessary to lose weight. One should make sure that they are getting plenty of quality sleep at night, at least 7 hours preferably.

Checking your weight every day may cause stress. It may demotivate you and encourage you to give up. A scale check can also be misleading as it omits the fact that you might be adding muscle weight. You should weigh yourself once a week and ideally in the morning.

Shilpa Arora ND is a renowned health practitioner, nutritionist and certified macrobiotic health coach. In a conversation with NDTV, she said how snacks as a meal are where most people consume unnecessary foods and risk their weight loss goal. Hence, it is always a good idea to pack your own snack whenever you step out. Nuts and seeds, fruits, plain yoghurt, buttermilk, sprouts, dark chocolate, chilla, and cubes of paneer or cheese make for a great snack alternative.

Dave Asprey, the founder of Bulletproof 360 Inc. and Bulletproof Nutrition Inc., suggests that one should switch from inflammation-causing vegetable oil to ghee. One can also replace vegetables like rice and potatoes with leafy, green vegetables. You can switch to cauliflower instead of eating rice. Fructose from items like fruits might give you food cravings all day. He suggests that you should not consume any fructose-rich food for breakfast. You may eat it after dinner so you can sleep during the food cravings.

Victoria Garcia Drago, who is a yoga instructor, suggests that if you want to get quick results, you may opt for a liquid diet for 3 days. During these three days, you may consume nothing but organic juices to boost your metabolism. One must make sure that they are drinking plenty of room-temperature water infused with a few slices of lemon, limes, and sliced cucumbers. This will keep your body hydrated and make the skin look radiant. Your stomach will also feel full all the time. A little bit of exercise and moving the body is also very important.

Matt Swierzysnki, a personal trainer, says that to lose weight in 10 days, one should be mindful of what they eat. One should reduce consumption of empty calories like biscuits, fizzy drinks, and processed foods. Daily activity is equally important, so involve yourself in activities like walking, running, cycling, swimming, dancing, and sports. Jaime Mcfaden, another health and fitness coach, suggests staying away from packaged food or something that isnt fresh. She also suggests cutting down on ones alcohol intake.

Once you have achieved your weight loss goal, it is easy to maintain your weight. There are a few things that you need to keep in mind. Firstly, you should continue being on a low-calorie diet and being active in one way or another. Do not sacrifice your sleep. You should get ample rest. It is suggested that you also get a full medical checkup to discover any underlying reason for weight gain. Avoid junk food and consumption of alcohol. And lastly, keep yourself motivated and consistent.

While its quite effective, there can be several side effects of losing weight in 10 days. Extreme weight loss can lead to various complications like metabolic changes, muscle loss and nutrient deficiencies. Fatigue, dehydration, electrolyte imbalance, and gallstone formation are also some of the side effects of rapid weight loss.

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Want to transform your health and body composition? Add these helpful methods into your life and habits.

Excessive body fat, especially when it is accumulated around the waist and abdomen, can have negative impacts on health. Some of the potential health risks associated with too much body fat are:

Cardiovascular disease: High body fat levels can increase the risk of heart disease, stroke, and high blood pressure by putting additional strain on the heart and circulatory system.

Type 2 diabetes: Obesity is one of the leading risk factors for type 2 diabetes, as excess body fat can lead to insulin resistance, a condition in which the body cannot use insulin effectively.

Joint problems: Excess weight can put additional pressure on joints, increasing the risk of joint pain, osteoarthritis, and other joint problems.

Sleep apnea: Obesity is a leading cause of sleep apnea, a condition in which breathing is interrupted during sleep, leading to poor sleep quality and daytime fatigue.

Gallstones: Obesity can increase the risk of developing gallstones, which can cause severe pain and require surgery to remove.

Fatty liver disease: Excess body fat can lead to the accumulation of fat in the liver, which can cause inflammation and damage to the liver.

Increased risk of certain cancers: Studies have shown that obesity increases the risk of developing certain cancers, including breast, colon, and pancreatic cancer.

Overall, maintaining a healthy body weight and reducing excess body fat can help to reduce the risk of these and other health problems.

Max Posternak is a certified personal trainer and nutritionist who runs the Gravity Transformation YouTube channel. The channel is focused on providing fitness and nutrition advice to help people achieve their weight loss and fitness goals.

High thermic foods are foods that require more energy to digest, absorb, and metabolize than other foods. They have a high thermic effect, which means that they increase the bodys metabolic rate and cause the body to burn more calories during digestion than other foods. This can help with weight loss and weight management.

Some examples of high thermic foods include:

Incorporating high thermic foods into a healthy diet can help to increase calorie burn and support weight loss or weight management goals. It is important to note that while high thermic foods can aid in weight loss, they should be consumed as part of a well-balanced and nutritious diet.

Sugar can have negative effects on both physical and mental health. Some potential negative impacts of consuming too much sugar include:

Its important to note that not all types of sugar are created equal, and natural sugars found in whole foods like fruits and vegetables can be part of a healthy diet. However, consuming high amounts of added sugars, such as those found in processed foods and sugary drinks, can have negative effects on health. It is recommended to limit intake of added sugars and focus on a balanced, whole foods-based diet.

Refined carbohydrates are a type of carbohydrate that has been processed to remove the natural fibre and nutrients found in the whole grain or natural food source. The refining process involves removing the outer bran and germ layers of the grain, leaving only the starchy endosperm. This process results in a product that is often less nutritious and higher in simple sugars.

Examples of refined carbohydrates include:

Processed foods that contain added sugars, such as sweetened yogurt, breakfast bars, and energy drinks.

Consuming too many refined carbohydrates can lead to spikes in blood sugar levels, which can contribute to insulin resistance and type 2 diabetes. Refined carbohydrates are also often high in calories and low in nutrients, which can contribute to weight gain and poor overall health.

In contrast, unrefined carbohydrates, such as those found in whole grains, fruits, vegetables, and legumes, are generally more nutritious and provide a slower release of energy into the body. It is recommended to focus on consuming more whole, unprocessed foods and limiting intake of refined carbohydrates.

Lifting weights can be an effective way to support weight loss by providing a number of benefits:

Increases metabolism: Lifting weights can increase muscle mass, which in turn increases the bodys resting metabolic rate, meaning you will burn more calories even when at rest.

Burns calories: Weight lifting burns calories during the workout, and the increased metabolism can continue to burn calories for hours after the workout.

Promotes fat loss: Lifting weights can help to target body fat and promote fat loss while preserving muscle mass.

Builds lean muscle mass: Lifting weights can help to build and maintain lean muscle mass, which can improve overall body composition and support weight loss goals.

Improves insulin sensitivity: Resistance training, such as lifting weights, can improve insulin sensitivity, which can help to prevent and manage type 2 diabetes.

Improves overall health: Strength training can improve overall health and reduce the risk of chronic diseases, such as heart disease and osteoporosis.

Its important to note that weight lifting alone may not lead to significant weight loss, as diet and overall calorie balance are also important factors.

However, incorporating strength training into a weight loss plan can provide a number of benefits and help to support overall health and fitness goals.

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Are you looking to slim down but don't have the time, energy, or ability to exercise? If so, you're not alone. In a recent poll conducted by ARRIS Composites, 65% of U.S. adults want to lose weight this year. And not by a few pounds, either. The average weight loss goal among the 1,000 Americans polled was 29 pounds. However, while exercise is critical for healthy weight management and overall fitness, regularly hitting the gym isn't everyone's cup of tea. That's perfectly understandable, which is why we're here with 15 ways to lose weight without exercise. (And yesit is possible!)

According to The Heart Foundation, some of the top reasons people don't exercise include fatigue, lack of time, feeling unmotivated, not being able to afford a gym membership, finding exercise boring, and being embarrassed to work out in front of others. So how exactly can you lose weight if you can't summon the energy to work out (or simply don't want to)? To help answer this question, we chatted with nutrition and weight loss experts who share 15 practical ways to lose weight without exercise. Keep reading to discover what they are, and watch that body fat melt away.

It's no secret that your diet is integral to weight loss. But that doesn't mean depriving yourself of delicious food or being in a significant caloric deficit. Instead, the key to healthy weight loss is eating a variety of nutrient-dense that fill you up without the extra calories. According to WebMD, you can lose weight healthily by eating at a calorie deficit of roughly 500 calories daily.

Trista Best, RD, a registered dietitian with Balance One Supplements, tells Eat This, Not That!, "Consuming a diet rich in fruits, vegetables, lean proteins, and whole grains can help you feel full and satisfied while also reducing calorie intake."

RELATED: 6 Tips for Women To Lose Belly Fat & Keep It Off

It sounds almost too simple to be true, but serving yourself meals on smaller plates can help you reduce your eating amount and improve your eating habits. For instance, a 2017 study published in BMC Obesity found that smaller plate sizes led to better portion control among participants.

"Many of my clients do this before even changing what they're eating and find it naturally helps them eat less," says Melissa Mitri, RD, a registered dietitian with Melissa Mitri Nutrition. "Doing this can be helpful if you're a member of the 'clean plate' club. If you find it hard not to eat everything on your plate, using a smaller one can reduce your calorie intake without feeling deprived."

Instead of eating while working, watching YouTube, or scrolling your phone, consider eating more mindfully to give yourself a better chance of reaching your weight loss goals. The Harvard T.H. Chan School of Public Health says mindful eating involves being aware of the emotional and physical sensations you experience while eating. Also, it often involves making your own meals. And according to a June 2022 review, mindful eating is an effective way to support solid eating habits and weight management.

"Pay attention to your hunger cues and eat slowly, savoring each bite," says Best. "This can help you feel more satisfied with less food."

Staying hydrated can support weight loss in several ways. For example, drinking water can act as an appetite suppressant, stimulate your metabolism, and help your body burn fat for fuel, per Johns Hopkins University. Additionally, research shows that drinking a glass of water before meals reduces food intake at the subsequent meal.

"Your brain sends the same signals when you're thirsty as when you're hungry, so it can be easy to mix up these signals," explains Mitri. "Keeping a water bottle on hand at all times can help keep these feelings at bay and keep you physically full."

RELATED: 8 Little Things You Can Do Every Night To Lose More Weight

Regardless of your health or fitness goal, you won't reach it without adequate sleep. A 2022 review published in Nutrients concluded that sleep is critical to weight loss. For example, one study found that individuals who experienced 14 days of calorie restriction experienced less fat loss when they got 5.5 hours of sleep compared to 8.5 hours. This is likely due to the increased production of the hunger hormone ghrelin when you're underslept.

"Poor sleep can disrupt hormones that regulate hunger and satiety, leading to increased calorie intake. Aim for seven to eight hours of quality sleep per night," recommends Best.

The adage "out of sight, out of mind" is right on the money regarding eating healthy foods. Keeping junk food high in extra calories, added sugars, and unhealthy fats in the house increases the odds that you'll eat them. Conversely, the more you keep healthy foods on hand and readily available, the more likely you are to eat healthily and lose weight.

"If you keep healthy foods around, you'll eat them more often. That way, the next time you're craving cookies, you'll have to push past all the apples and carrots to get to it, making it more of a challenge to eat them regularly," says Mitri.

RELATED: Avoid These Foods if You Want To Lose Visceral Fat, Dietitian Says

Your eating habits are likely to suffer if you're constantly stressed out. Managing any stress you're dealing with is a productive way to lose weight without exercise. According to a 2017 study, stress and negative moods have been associated with over-eating and decreased physical activitytwo significant risk factors for weight gain.6254a4d1642c605c54bf1cab17d50f1e

"Chronic stress can increase cortisol levels, which can lead to increased appetite and weight gain," says Best. "Practice stress-reducing techniques like meditation, deep breathing, or yoga."

The next time you sit down to enjoy a meal, take a few seconds to look at your plate's food portions. Do veggies make up at least half the meal? Eating more nutrient-rich veggies that are low in calories can help fill your belly without all the extra calories.

"Packing your plate with veggies supplies satisfying fiber and fills you up with a small number of calories. It also leaves less room for higher-calorie foods and lessens the total calorie count of your meal. Better yet, eat the veggies first, and you may naturally eat less of the heavier fare," says Mitri.

Similar to reducing your plate size, practicing portion control can help support healthy weight loss. Many of us were raised with the idea that you have to finish every last scrap of food on your plate before you're finished a meal, even if you're full. However, eating large portions and past the point of fullness only increases calorie intake and leads to weight gain, research shows.

"Eating smaller, more frequent meals can help control hunger and reduce overall calorie intake," says Best.

RELATED: You'll Never Lose Weight if You Still Do These 5 Things, Expert Says

If you want to lose weight without exercise, track your food intake! Keeping a food diary or using a food tracking app can help you stay accountable and aware of your calorie intake, aiding in weight loss.

"Research shows those who track their food intake tend to hold themselves more accountable to lose weight," Mitri states. "You can track your food via an app, or a good old-fashioned journal. Tracking helps make you more aware of what you're eating and how much and makes you think twice about certain food choices. When you know you have to log that candy bar, you're more likely to ask yourself if it's worth it."

Most processed foods (e.g., breakfast cereals, processed meats, cheese, candy bars, and baked goods) are high in calories, added sugar, fat, and sodium. Research shows that eating too many processed foods can cause weight gain.

"Highly processed foods are often high in calories and low in nutrients and can contribute to weight gain. Instead, focus on eating whole, minimally processed foods," advises Best.

"Set a timer for a minimum of 20 minutes every meal," says Mitri. "According to research, it takes at least 20 minutes for our food to digest. If you're eating for only five to 10 minutes, you're more likely to overeat because you're not giving your body enough time to recognize it's full. I've seen my clients naturally eat less simply from slowing down and without changing what they eat."

In addition, a 2014 study published in the Journal of the Academy of Nutrition and Dietetics found that eating slowly significantly reduced hunger among participants.

RELATED: The Best High-Protein Foods To Eat Every Day To Lose Your Gut

Another great way to lose weight without exercise is by limiting your alcohol consumption.

"Most alcohol is loaded with calories and sugar, which makes it difficult to lose weight," explains Mitri. "Alcohol not only contains plenty of empty calories, but it also may lower inhibitions and increase the risk of overeating and impulsive eating. Limiting alcohol as much as possible and opting for mocktails instead will help the weight to come off more easily."

Americans love their coffee. According to a 2022 survey, three out of four U.S. adults drink coffee daily, with 49% reporting they consume three to five cups daily. What's more, another study concluded that two-thirds of individuals who drink coffee add cream, milk, sugar, or other additives that are packed with calories to their daily cups of joe. Add that up over multiple cups daily, and your cup of joe could be a sneaky source of extra calories. Instead, try switching to black coffee to reduce your java's calorie content significantly.

It's widely known that restaurant, takeout, and fast-food meals are high in calories. That's because, according to BistroMD, restaurants often utilize more salt, sugar, oils, and unhealthy fats than you would at home if you were to prepare your own meals. These extra, unhealthy ingredients are a surefire way to pack on extra weight. So while eating out can be convenient, consider making your own meals if you want to lose weight without exercise. This way, you can control and always know what goes into your food, helping you reach your health and weight management goals.

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A woman has revealed the Chipotle order that has helped her drop four pants sizes in six months while still eating her favorite foods.

Koli Marks, 25, from Southern California, has been documenting her weight loss transformation on TikTok, where she is 'helpingnormal people lose weight in a normal way.'

The content creator, who uses the handle @healthkols, went from a size 18 to a size 10 by eating in a mild calorie deficit and getting at least 30 minutes of movement every day.

'This is my Chipotle order that helped me go down four pants sizes. I'm so excited to tell you guys about his,' she shared in a recent video.

Marks explained that she orders a burrito bowl with a half scoop of brown rice, a half scoop of black beans, sofritas (shredded tofu braised in spices), fajita veggies and corn topped with a little bit of cheese and sour cream.

'My favorite hack is I get a big side of lettuce,' she said. 'I get it on the side because I don't want to get all soggy, and this adds so much volume to my meal.

'You know, this is kind of a wimpy-looking bowl. Like this is plenty of food for one serving, but it is a little bit less than I used to eat, so I like getting the lettuce because it adds volume.'

Marks alsogot a side of Chipotle's honey vinaigrette, which is 220 calories for a small container, but she noted that she only uses half of it.

'I realize that it's the same taste,' she said. 'Honestly, sometimes it was kind of overwhelming using all of it.'

After sharing her go-to order, she opened up about what she used to eat at Chipotle and how she modified it to ensure she remains in a calorie deficit.

'My old order was technically the same. I would get all the same things, except instead of half a scoop, I would get extra rice. I would get extra beans, and then I would also get a tortilla on the side.'

Marks insisted that she is 'all about eating whatever the hell you want,' but the 300-calorie tortilla made it difficult for her to stay in a calorie deficit and finish her burrito bowl.

She also used to get a side of chips and guacamole, which she has since cut out.

'That put my total calories for my old Chipotle meal at over 1,000, probably close to 1,200, maybe even more,' she explained.

Marks said there is 'nothing wrong' with eating that much, but 'it was way too much food' for her to consume.

'I felt like I was gonna throw up after I ate Chipotle, and I was doing this like four times a week,' she recalled. 'I was always, always, always eating Chipotle, and I was eating too much, and it made me feel sick.'

Marks said her current order is 'plenty of food,' and she feels 'perfectly full' after eating it with a side of lettuce and half a container of dressing.

'Will I eat the tortilla again one day? Will I eat the chips? Yeah, I'm allowed to eat whatever I want whenever I want. This is just how I'm eating now that's helped me lose weight,' she concluded.

In the caption, Marks stressed the importance of making small dietary changes daily to promote weight loss, writing,'You dont need a crash diet or an entire lifestyle change!'

Her video has been viewed more than 382,000 times, and in the comments, she explained that her current order is about 650 calories.

A number of people pointed out that she could get two meals for the price of one if she got full scoops of everything and saved half, which she said she usually does.

Marks went viral in January after she posted a before-and-after video of herself while sharing her recommendations for losing weight 'while still eating junk food.'

She wrote her tips in the caption, starting with eating in a 'mile calorie deficit.'

'Use a calorie calculator to calculate your maintenance calories for the day, and then eat 200 less than your maintenance,' she suggested.

Her second piece of advice was to get '30 minutes of movement every day.'

'Workouts do not have to be intense to be effective,' she insisted. 'Moving your body for 30 [minutes] a day will help boost your metabolism and burn calories.'

Marks' third recommendation was adding 10 minutes of lifting weights into your daily workout routine because it 'helps burn more calories for longer.'

She also added that you can eat whatever you want as long as you are staying within your calorie deficit.

'I eat all the same foods I always did,' she explained, 'but I make sure I don't overeat.'

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A year ago, my brain was locked on autopilot: I have to lose weight to have a baby, which will make me gain weight. I have to lose weight to have a baby, which will make me gain weight. I have to lose weight to have a baby, which will make me gain weight.

The thought kept looping in my head, over the droning of my sixth IVF consultover Zoom, no lessin a two-year span. Today, the doctor says my vitals and blood work are perfect but my weight less than (well, really, more than). For that reason alone, she will not treat me. This meeting is not going well. And I cant overstate how much a pandemic complicates trying to conceive when your eggs are aging like week-old milk. I was navigating telehealth appointments, fighting my insurance company over billing, and chasing overworked doctors for just a little bit of clarity.

Remember how in Kill Bill, every time Uma Thurman as Beatrix Kiddo meets her opponent, she sees red? Her eyes narrow, and her brow furrows as she lasers in, thunderous funky synth wailing in the background?

When the doctor says from the other side of the screen, Again, Wynter, everything looks great. Its just your BMI. We gotta get some weight off, I am Beatrix, seeing red. Excuse me, who is we? Not another tense, emotional midday conversation with the onus back on me to wrestle with a body that already feels like it isnt cooperating. It doesnt matter to this doctor that BMI is a hugely flawed metric of health or that the research on the relationship between weight and successful embryo retrieval is mixedmany fertility specialists have a firm BMI cutoff, after which they will not treat patients.

After enduring three medically necessary abortions of very wanted babies in just 18 months, having the word weight thrown aroundand so coldlypushed me over the edge. I was done. I launched into a sobbing rant, laden with many F-words and zero regrets. I wanted to dramatically slam down the phone. Instead, I cut her off mid-sentence and tapped the END MEETING FOR ALL button and fell silent.

Growing up, I always battled with both my body and body image. As a child of the 80s, the ideal of beauty was waifish and white, like Christie Brinkley and Brooke Shieldsthey didnt look like me. As a curvy teenager, I obsessed about my body daily, if not hourly. From fad diets to abject shame, I tried to punish it into submission. At 17, I received a diagnosis of polycystic ovarian syndrome well before it was understood (even in the medical community), which explained why I struggled with my weight. Still, there was no easy treatment or solution.

In my mid-20s, I worked hard to unlearn all the toxic noise around thinness and beauty standards, and by the time I was in my 40s, I had arrived at some semblance of peace. The reality is having curves never stopped my hustle. I knew I could be beautiful, sexy, and successful all the same (and my husband, Allan, agrees). But trying to get pregnant challenged all of those hard-won gains. My own fraught path to starting a family eventually led me to Ozempic, one in a class of new, cutting-edge drugs with weight-loss benefits that have exploded in popularity in the last year. The rise of these drugs has ignited a fierce and messy debate about health, bodies, and fatphobia (not to mention sending the Hollywood gossip machine into hyper-drive).

Uma Thurman as Beatrix Kiddo

I can only speak to my experience, but taking Ozempic allowed me to reset my relationship with my body and focus on taking care of it. The cultural furor around these drugsAre they good? Are they bad? Should everyone take them? Should no one take them?flattens all those nuances and does a disservice to those of us who are trying to make a compassionate decision for ourselves among a lot of less-than-ideal options. That IVF doctor had never seen me in person, hadnt examined me, or done more than glance at my records, but in her mind, my weight was the only thing holding me back from a successful pregnancy. Im confident that wasnt the right answer or manner of delivery, but that was the reality I was facing.

After that last appointment, knowing that weight loss would fast-track my egg retrieval sent me into a downward spiral that felt all too familiar. From behind my desk, I looked in the mirror and thought, You are failing meAGAIN. It didnt matter that the weight I had gained recently was partially from my lost pregnancies. I turned all my disdain on myself. To add another layer to all of it, I didnt love the habits I had formed during the pandemic: everything from working exclusively from my couch to relying far too much on takeout and making viral recipes. I became a recluse, finding excuses not to see my friends and family, all the while obsessing about my bodys perceived failures.

Resenting the prognosis but committed to a solution, I gave myself three months to focus on my health so I could get into a facility quickly to retrieve. Yes, I wanted to get to this golden BMI but more than that, I didnt want my weight to always be at the front of my mind, a constant hang-up that kept me from the happiness I knew I deserved.

This time, I was over 40 and out of ideas. My inner dialogue was as feisty as ever, laying it all on the line, aggressively persuasive. I thought about the diet pills I had tried when I was 16, which had given me waking dreams. I remember how taking up smoking in my 20s kept my mind off of food and knew I couldnt (and wouldnt) go back to that. Then there were all the L.A. trends: liquid diets, intermittent fasting, B-12 shots, and so on.

All of that thinking was unhealthy and unhelpful. Frustrated, I turned to an online community I joined for women over 40 trying to get pregnant and shared that my BMI was considered too high to retrieve. Refreshing the page over and over, in between supportive comments like Ew! New doctor, pls and Im so sorry sweetie, someone chimed in, Ozempic? Ozempic. The one from the commercial? Isnt that to control diabetes?

Formally called semaglutide, Ozempic is indeed intended for sufferers of type 2 diabetes because it lowers blood sugar by mimicking a hormone that is typically released after eating. After clinical trials showed that it also had significant weight-loss benefits, the FDA has also approved a dosage of semaglutide (under the brand name Wegovy) for weight management. Depending on the prescription, patients typically receive a pen that allows them to self-inject weekly.

I was skeptical. Id done the right (and wrong) things my entire life to try and lose weight, and it had continued to come back. But at this point, I was willing to try almost anything. Since I also suffer from insulin resistance, which mimics pre-diabetic symptoms, a doctor quickly approved my prescription, and it was covered by health insurance. It arrived in the mail a week later, packed neatly in a white box. Ripping it open, I administered it immediately. But the idea of failing at thisand at this point, it all felt like failuremade me emotional. Another pandemic side effect: crying on a dime. When I crawled into our bed, Allan held me close and told me, I love you no matter what. Period. Still, with the broken record in my brain, I obsessed over the expectation of the shot and braced myself again for disappointment.

Three days later, I realized I was eating less and not really thinking about it. That feeling of satiation, instead of planning the next meal mid-bite, allowed me to concentrate on other things. It was easier to make good choices and drink less wine. I was no longer punishing myself or using food to guide my moods. My sleep was better, and I felt more energized, although I did also experience waves of nausea, a common side effect of Ozempic. The weight began to come off. I was stoked. My mood made it easier to reintroduce my favorite exercise, weights, and cycling into my routine and to speak more kindly to my body.

For the first time in decades, there was a way to manage my PCOS, which is known to disrupt the bodys cues for hunger and fullness, that worked for me. One of the most remarkable things was how taking Ozempic highlighted how much I had been fighting my bodyand belittling itinstead of caring for it. Within two months, I was over halfway toward my weight-loss goal. Success felt tangible for once.

Months after I started Ozempic, I paused the treatment. After searching for a new IVF doctor in Southern California who I hadnt screamed at (it was not easy), I found one in Santa Barbara who was refreshingly anti-BMI and willing to treat me at any weight. Still, Im glad I went on Ozempic. The reality is that when it was really time to start the grueling IVF process, I felt more mentally and physically prepared for itno longer sluggish, achy, or depressed. Do I think it helped my embryo quality? Not really, but I do think it disconnected the cycle of shame and self-recrimination I was stuck in so that I could actually focus on my overall wellness.

After the usual exams and ovarian stimulation, Allan and I got five embryos. I didnt freak out about the 10 pounds I gained from the procedureI was just thrilled to enter the new year with these gifts and proud of what my body was able to accomplish.

But I want to be clear: I dont want to be thin. All I want is a good life.

While its gotten a little better from when I was growing up, this culture sometimes makes this impossiblegaining weight is considered some sort of moral failure, especially for women. And wanting it off doesnt mean we dont love ourselves. Its a double-edged sword that cuts deep. Theres also not enough awareness of all of the hurdles women over 40 must get past to have a baby.

But one size doesnt fit all and this medication isnt the final answer. Take Ozempic, dont take Ozempicits your lane and you have to cruise at a speed that works for you. It can all be disorientingin this weird moment of cutting-edge medical innovation and peak cultural confusion with a big heap of double-talk and gossip, many dont have the luxury or energy to fight for the care they deserve. My hope is that ultimately, we can move into a place where everyones health is taken seriously without judgment. Most importantly, I hope we can all be given the space to make decisions that are right for us.

Writer

Wynter Mitchell-Rohrbaugh is a digital strategist, writer, and podcast host/producer for Waiting To X-Hale and the upcoming Tangent Island. She has written and discussed pop culture, digital evolution and social impact in Cosmopolitan, Yahoo, BlogHer, THR, Cheddar The Independent, San Francisco Chronicle, NPR, WNYC and Variety. She hails from San Francisco and lives in Los Angeles, CA. Follow her on Twitter @wyntermitchell.

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I Used Ozempic for Weight Loss and IVF: Here's What Happened - Cosmopolitan

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Are you carrying a few extra pounds? You're not alone. The scale has nudged up for many of us during the past year, which was filled with so much uncertainty and trauma. The best weight loss programs for women can help you shed inches and start the New Year feeling great and filled with confidence. Whether fitting into your favorite pair of pants again means losing five pounds or fifty, you can do it! And no matter if you're new to the world of weight loss plans or have tried them (almost) all before there's a plan out there that's perfect for you.

We rounded up options that are affordable, health-focused, and work for women with a variety of different lifestyles and dietary needs. And while losing weight is never easy, these weight loss programs are designed to keep you feeling satisfied, not deprived.

Keep reading for answers to some of the most frequently asked questions about the best weight loss programs for women, or scroll down to sign up and get started!

Best overall meal delivery weight loss program: Nutrisystem

Best keto weight loss program: Factor 75 Keto Meal Plan

Best weight loss program for behavioral change: Noom

Best popular weight loss program: Weight Watchers

Best weight loss program for diabetes: Nutrisystem Uniquely Yours Diabetes Plan

Best meal delivery service weight loss program: BistroMD

Best meal kit delivery plan: HelloFresh

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Losing weight can be a challenge for women who have reached menopause, or who are approaching it. For one thing, hormonal shifts shake up our systems and change the way we store fat, how fast we burn calories, and our overall metabolism. (Along with other common symptoms like hair loss, night sweats, and moodiness.) That's why the most effective weight loss programs for women over 50 will be different from the ones that work for younger women. Where once upon a time it may have been easy to crash-diet for a week and see results, it's much better for more mature bodies and more realistic to lose weight more gradually. That means finding a weight loss program that offers a healthy, sustainable plan that will help you shed pounds and keep them off. There are many to choose from: Keep scrolling to read more and see which one is right for you!

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With so many different weight loss programs for women on the market, we're giving you a head start by offering a quick overview of 11 of the most popular options out there. From low calorie prepared meal delivery services to keto frozen meals, Weight Watchers to BistroMD and more, there's a weight loss plan out there that will work for you.

Every woman is different, and no one plan works for all of us. We've included 13 popular weight loss programs here, but (spoiler alert!) these are our top picks:

Nutrisystem - popular, first week results, easy meal delivery (no prep necessary!)

Factor 75 - chef-prepared meal delivery, specific diet plans, weekly menu options

Noom - personalized plans, in-app health coach, unique approach to weight loss

Weight Watchers - long term results, no food off limits, affordable

This depends on how you define "fast." Once you are in your 40s and beyond, weight loss will probably not be as rapid as it once was. That said, with a combination of eating the right foods, exercising, getting enough sleep, and watching your alcohol intake, it's possible to see results from your weight loss efforts within a few weeks. How quickly you'll reach the number on the scale you're aiming for depends on many factors, such as how much weight you have to lose, your own body chemistry, and how closely you're able to follow a weight loss program.

More important than losing weight quickly is keeping it off, and feeling good about it. This may mean changing your habits, long-term. Things like eating takeout frequently, drinking a glass (or three!) of wine every evening, getting less than the recommended amount of sleep each night, and spending most of the day sitting down can are all weight gain culprits that can be replaced with healthier habits. The good news is, many of the best weight loss programs for women can help you do just that!

One of them could be the key to achieving your weight loss goals! Keep scrolling to shop our picks for the best weight loss programs for women!

Want to order in? Check out these meal delivery services we love:

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BEST overall WEIGHT LOSS PROGRAM FOr women

50% off!

Save 50% off or more on meal plans, plus up to $150 premium plans with code: MADNESS!

If you want to lose weight but don't want to bother counting calories and logging meals, or don't like cooking, then Nutrisystem was made for you. With Nutrisystem's Uniquely Yours plan, your meals and snacks (up to six a day!) will be delivered to your door, making it easy to stick to your plan and see results. With plans starting at just $8 a day, this is a delicious, simple way to lose weight. And if you're looking for the best weight loss plan for diabetes, look no further: Nutrisystem's Uniquely Your Diabetes Plan is specially created for people living with diabetes.

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best Keto weight loss program

best meal delivery plan for weight loss

60% off with email sign-up!

Save $90 off your first three weeks of FACTOR with code WOMANSWORLD90

Fresh food prepared by chefs

20+ dietitian-designed weekly options

Are you a fan of the keto diet? This low-carb, high-protein way of eating has helped countless people lose weight quickly, without feeling deprived and Factor 75's popular keto meal delivery plan can help you become one of those people! Get fresh, chef-prepared meals delivered straight to your door with this weight loss plan and meal delivery service, which offers delicious meals, desserts, juices, broths, and more all of which are created by dietitians with health as the focus.The vast array of options include steak with roasted sweet potatoes, stuffed pork tenderloin, keto mushroom burger, blueberry pancakes with chicken sausage, pesto salmon, and shrimp alfredo with zucchini noodles. Meals are never frozen, and you can choose from a variety of menus that change regularly.

*Order now to save $90 off your first three weeks of FACTOR with code WOMANSWORLD90.

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best weight loss program for behavioral change

best weight loss programs for women noom foods

Uses psychology to help you make healthy lifestyle changes

In-app coach is there to answer questions and encourage you

Plans are highly personalized to your goals, habits, and lifestyle

One of the newer weight loss plans out there, Noom has quickly become one of the most popular and well-loved programs for achieving your diet goals. If you've never heard of it, you might be wondering, "Is Noom a diet pill?" or "What is Noom?" and then of course there's always the big question, "How much does Noom cost?" Noom is an app that helps you lose weight by applying psychological principles of behavior (Cognitive Behavioral Therapy, or CBT, to be exact) that gently guide you to make different decisions about what, and how, you eat. Health coaches are there to support you 24/7, answering questions and providing encouragement. (Find a few of their best tips for weight loss here!) And at just $59 a month with a free trial and a few different pricing options Noom is quite affordable, as well.

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best science-backed weight loss program

The Mayo Clinic is one of the most trusted health institutes out there, so it makes sense that their diet plan is one of the most trusted options available for weight loss as well! Based on their best-selling book, The Mayo Clinic Diet ($16.99, Amazon), it features a two-week "kick start" program that gets you motivated to begin changing your habits. In the "Lose it!" portion of the plan that follows, you learn about healthy eating and incorporate exercise into the plan, all while gradually losing weight. Once you've met your weight loss goals, you'll enter the "Live it!" phase, where you can occasionally break the "rules" and still keep the pounds off.

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Best popular weight loss program

best weight loss programs for women ww foods

Become a member for $10 per month!

If you've ever tried to lose weight or even if you haven't! you've probably heard of Weight Watchers, or as they're known now, WW. They've been around for nearly 60 years and have helped millions of people shed pounds and feel better about their bodies. It works by assigning a "SmartPoint" value to foods: You'll take a simple online quiz, and based on your answers, you'll be assigned a SmartPoints budget to stay within each day. Track your points on the WW app, stay within your allotted number of point, and you'll lose weight it's really that simple! Jen, a 51-year-old mom in Brooklyn, loves the plan: "Weight Watchers is great. You can pick a program that works best for you based on what you like to eat I love meat, and I have wine or beer every night. No foods are considered 'cheating' foods, you just need to make sure you log it and incorporate it into your daily/weekly allotment of points. I lost 20 pounds in three months and have been able to keep it off for two years because I have the tools to keep me in check."

You might be wondering, how much does it cost to do Weight Watchers? The answer is, not as much as you might think! The plan is surprisingly affordable around $15 a month and when you sign up now you can waive the standard starter fee and get three months free. (That's right you can do Weight Watchers for free!)

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best weight loss program for diabetes

nutrisystem diabetes plan

50% off all plans!

Save 50% or more on meal plans, plus up to $150 premium plans with code: MADNESS!

Includes enough food for meals and snacks every 2-3 hours delivered straight to your door

Specially formulated to provide the right balance of nutrients

Helps you lose weight and manage diabetes at the same time

If you're living with diabetes, you know that finding a weight loss plan that addresses your unique needs isn't always easy. Popular diets like intermittent fasting or other restrictive plans aren't an option when you need to eat every couple of hours to make sure your blood sugar stays in a safe range. That's why Nutrisystem came up with their Uniquely Yours Diabetes Plan, specially designed for people with diabetes. With breakfast choices like cinnamon rolls or turkey, ham, and cheese omelets, lunches including a meatball parmesan melt or a burrito bowl, and ravioli, risotto, or pizza for dinner, snacks like white cheddar popcorn, and a chocolate cupcake for dessert, you'll feel satisfied throughout the day.

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BEST MEAL DELIVERY SERVICE WEIGHT LOSS PROGRAM

best meal delivery plan for weight loss

40% off!

40% off right now, plus free shipping on your first week!

Like Nutrisystem, the BistroMD weight loss plan is perfect for people who want their meals delivered to them, without having to worry about planning what to eat, shopping, or cooking. In addition to the meals, you'll have access to a library of informational articles and a plethora of support from the BistroMD team of experts, which includes your own personal Registered Dietician as well as fitness coaches. Choose from a seven-day program, a five-day "work week" program, or customize it to your needs, and watch the needle on your scale go down!

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best meal kit delivery plan

best meal delivery plan for weight loss

16 free meals, plus free shipping!

Prepare your own healthy meals, with everything you need delivered to you

Choose the foods you like best

Skip a week (or two!) if needed

Although not specifically a diet plan, HelloFresh can definitely be used as an aid in your weight loss journey. This meal kit delivery plan sends you all the ingredients you need to prepare fresh, healthy meals for yourself (and your family, if you choose), so it's easy to stay on track with many different diet plans. If you're wondering, "Is HelloFresh healthy?"or "Is HelloFresh low-calorie?" the answer is, yes to both! HelloFresh meals are made from fresh, nutritious ingredients and certain meals are marked "low-calorie," so you'll know which ones are best for you if you're counting calories.

The key here is to choose the meals that fit your diet plan, and focus on portion control. Luckily, that's easy you'll only be sent the number of servings you need! Choose from vegetarian meals, pescatarian meals, family meals, low-calorie meals, and "quick and easy" meals that require less prep.

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most popular meal delivery weight loss program

Choose the plan that's right for you

Get meals delivered to your door

Personalized meal plan and coach

Yet another great option for those who prefer not to cook and count calories, Jenny Craig is a trusted name in weight loss that's helped many people achieve results and meet their diet goals. If you'd like a personal coach, meals created just for you, and a program backed by years of success stories, Jenny Craig could be right for you!

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best meal-replacement shake weight loss plan

Easy-to-follow plan

Choose from a variety of shakes

Plenty of delicious, healthy snacks for in-between meal cravings

Known for their meal replacement shakes, Slimfast was started in 1977 and is still around today with some changes! While the basic plan is still "a shake for breakfast, a shake for lunch, and a healthy dinner," there are now keto-friendly shakes, diabetic shakes, and "advanced nutrition" shakes to choose from! Plus, they make plenty of healthy snacks for in-between your shakes and meals. If you're a fan of classic, easy weight loss approaches, you might want to try this one!

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best insulin management-based weight loss plan

Focuses on insulin management as a key to weight loss

Incorporates high-intensity exercise into the plan

Unique supplement is the cornerstone of the diet

GOLO has a unique approach to weight loss with its focus on maintaining healthy insulin levels to drop the pounds. Their "Release" supplement helps control glucose, so your insulin levels remain steady. This will keep you from feeling hungry, and also allows your body to burn fat more efficiently or so the scientists behind GOLO say. Exercising and eating fewer calories are integral to this plan, along with taking the supplement.

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best supportive weight loss community

Every member gets a weight loss coach

Emphasizes building healthy habits that will be sustainable over time

Community element keeps you connected with supportive, like-minded fellow dieters

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13 Best Weight Loss Programs for Women of To Help You Drop Pounds in 2023 - Yahoo Life

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Anyone who has achieved it knows that maintaining weight loss long-term is an uphill battle. The hormonal, metabolic and neural factors that regulate body weight means it can be more a matter of biology than willpower. At the same time, the global weight loss industry is valued at US$224 billion and is set to grow to $405 billion by 2030.

One of the most frustrating aspects for many is the yo-yo effect of calorie restriction, that sees dieters regain half of their lost pounds within two years, and around 80% after five. This is often seen as a personal failure and can have long-lasting physical, emotional and psychological impacts.

But it may not be all doom and gloom. Researchers from the Max Planck Institute for Metabolism Research (MPIMR) and Harvard Medical School have identified a significant change in neural pathways in the brain that occurs when dieting, with much stronger signals traveling to the nerves that mediate feelings of hunger. Inhibiting these signals may help scientists develop treatments that better assist people in maintaining their weight.

People have looked mainly at the short-term effects after dieting, said Henning Fenselau, a researcher at MPIMR, who led the study. We wanted to see what changes in the brain in the long term.

To do so, the researchers put mice on a diet and monitored brain circuitry, focusing in on the Agouti-Related Peptide (AgRP) neurons in the hypothalamus, known to control feelings of hunger. Previous studies have shown how stimulating these neurons leads to acutely elevated food consumption. They found that the neuronal pathways to the AgRP neurons amplified when the animals were on the diet and remained at those amplified levels, resulting in extreme hunger signals that led to greater food intake and quicker weight gain.

This work increases understanding of how neural wiring diagrams control hunger, said co-author Bradford Lowell from Harvard Medical School. We had previously uncovered a key set of upstream neurons that physically synapse onto and excite AgRP hunger neurons. In our present study, we find that the physical neurotransmitter connection between these two neurons, in a process called synaptic plasticity, greatly increases with dieting and weight loss, and this leads to long-lasting excessive hunger.

When the researchers inhibited the connection between those neurons, AgRP activity decreased and the animals had a more regulated response to food intake. Not surprisingly, this led to significantly less weight gain.

This could give us the opportunity to diminish the yo-yo effect, said Fenselau. In the long term, our goal is to find therapies for humans that could help maintaining body weight loss after dieting. To achieve this, we continue to explore how we could block the mechanisms that mediate the strengthening of the neural pathways in humans as well.

The study was published in Cell Metabolism.

Source: Max Planck Institute for Metabolism Research

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New discovery may make losing weight and keeping it off much easier - New Atlas

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Building muscle and losing weight takes effort, consistency, and discipline. However, you do not need to spend hours at the gym in order to achieve results. In fact, performing just three 10-minute strength workouts per week can drive weight loss and muscle gain when combined with a high-protein diet and other healthy lifestyle habits for fat loss. The following is my top 10-minute workout to lose weight and build muscle. Perform each exercise for 10 repetitions, then move to the next exercise. Complete three rounds with minimal rest between sets.

Squats are the ultimate lower-body muscle-building exercise. You can't go wrong with a functional movement that blasts your glutes, quads, and hamstrings in all the right places. You can add a jump to the top of the squat if you need more difficulty, or you can hold an external weight.

To perform squats, begin standing with feet wider than shoulder-width distance apart. Sit back into your squat position, and lower your body until your thighs are parallel to the floor. Drive through both feet to return to the starting position. Repeat for 10 repetitions.

RELATED: Drop 10 Pounds Fast With This 10-Minute Daily Workout

Pushups are a simple and effective way to work your chest, shoulders, triceps, and core in a single movement that requires no additional equipment. Keep your core engaged throughout the entire set, and do not allow your hips to sag downward.6254a4d1642c605c54bf1cab17d50f1e

To perform pushups, begin in a plank position with your hands under your shoulders. Lower your body as one full unit by bending your elbows and lowering your chest to the floor. When your chest is roughly one inch above the ground, push through both hands to return to the starting position. Repeat for 10 repetitions.

Lunges are one of my favorite exercises for the lower body for several reasons. They hit the glutes and quads very effectively from a muscular standpoint. Lunges also build coordination, balance, and stability for walking, running, sprinting, and hiking. Additionally, the unilateral nature of the exercise means that the muscles on your working leg get hit very hard without having to add a ton of overload to your whole body, which can reduce some wear and tear on your joints while still getting a major stimulus to your muscles.

To perform lunges, begin standing with your feet hip-width distance apart. Take a big step forward with your left leg. Descend into a lunge by bending your front and back knees, lowering your back knee directly towards the ground. Push through your front foot to return to the starting position. Repeat for 10 repetitions.

RELATED: 7 Best Exercises for Men to Gain Muscle Without Equipment

Pull-ups are tied with pushups in terms of upper-body strength exercises. They work the upper back, lats, and biceps, effectively the opposite muscles as the pushup, which means these exercises are great to combine with one another to fully blast your upper body muscles. You can use an overhand, neutral, or underhand grip.

To perform pull-ups, grip your pullup bar with the selected grip style, and extend your body weight from the bar. Pull your chest to the bar, keeping your shoulders from shrugging and attempting to pinch your shoulder blades together and downward as you pull. When your chest nears the bar, slowly lower to the starting position. Repeat for 10 repetitions.

Last but not least in this workout to lose weight and build muscle, we have V-ups. If I had to select just one core exercise to include in a workout, V-ups are my choice. They hit multiple layers of abdominal muscle and hip flexors, and you can make them easier or more difficult by bending or extending your legs, respectively.

To perform V-ups, begin lying on your back on a mat or soft floor. Extend your arms overhead. Engage your core, and raise your legs and torso off the floor. Lift both until the angle at your hip is roughly 90 degrees and your body forms a "V" when viewed from the side. Slowly return to the starting position. Repeat for 10 repetitions.

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The Easiest 10-Minute Workout To Lose Weight & Build Muscle - Eat This, Not That

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