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And it has nothing to do with depriving yourself.

Its human nature to look for shortcutsespecially when it comes to losing weight. But scientific research has made it abundantly clear that the key to long-lasting weight loss isnt committing to an overly restrictive diet or vowing to go hard at the gym every single day. Whats more effective is making small, incremental healthy changes that are easier to stick with.

If youre used to eating a lot of ultra-processed foods and live a primarily sedentary lifestyle, making changes to the way you eat and live can feel overwhelming. Where should you even start? Its something that Gabbi Berkow, MA, RD, CND, CPT, a registered dietitian and certified personal trainer, hears a lot from clients. Instead of changing everything all at once, try starting with integrating one or two healthy habits into your daily routine. There are two habits in particular that Berkow says can be beneficial for weight loss: moving for at least 10 minutes each morning and eating breakfast or a snack with fiber, protein and healthy fats.

How 10 Minutes of Movement in the Morning Can Support a Weight Loss Goal

Registered dietitian Danielle Broder, MS, RDN and Berkow both say that its a misconception that people have to work out super intensely every day if they want to lose weight. This couldnt be further from the truth, Broder says. Weight loss comes primarily from your diet and exercise is an addition that can enhance your results and improve your health both physically and mentally.

Its not unusual to wake up in the morning with the best intention of getting a workout in at some point during the day, only to find that you dont actually have time to change into workout clothes, go to the gym and shower. Its time-consuming, right? Berkow says that starting each day with just 10 minutes of movement is a more realistic habit for many. Starting your day with movementany type of movement that gets your blood flowing, muscles warm, and that you enjoyensures you get physical activity in, she says. It could be as simple as going for a walk or doing cardio-based movements (like jumping jacks and mountain climbers) to three of your favorite songs.

Exercise improves your mood, reduces anxiety, increases your energy, enhances focus and helps regulate your appetite so youre more motivated to make healthy choices, Berkow says.

She adds that exercise also improves brain function by increasing blood flow to the areas of your brain that help you make good decisions and concentrate. This sets [you] up to make healthy choices throughout the day, she says. Plus, starting your day with movement that feels good will motivate you to move more throughout the dayyoull know how good it feels and will want to move instead of viewing working out as a chore!

Its true that going for a run, to the gym, to a workout class, or doing an at-home workout all contribute to weight loss. But dont underestimate the power of 10 minutes of movement a dayit counts!

How Eating a Breakfast or Snack With Protein, Fiber, and Healthy Fats Supports a Weight Loss Goal

The second morning habit that Berkow says can help support a weight loss goal is eating a breakfast or snack that contains protein (ideally she says 20 grams), fiber and healthy fats. Packing protein- and fiber-rich snacks is key for helping you stay full and make healthy choices throughout the day, she says. Protein is king for weight loss: its the macronutrient that keeps you the fullest, helps stabilize your blood sugar, preserves your muscle (so weight loss is fat and not muscle), burns the most calories in digestion, and revs your metabolism. She adds that between 20 and 30 grams of protein is needed at every meal and snack to prevent muscle breakdown.

Broder also says that protein, fiber and healthy fats are key nutrients when it comes to weight loss. She explains that fiber helps with immediate satiety and protein keeps you feeling fuller for longer. Protein has a higher thermic effect compared to other macronutrients, meaning that youre burning more calories to process protein compared to carbs and fat. If youre someone who is always hungry, pair protein and fiber at every meal, and watch the magic happen! she says.

What does this look like, exactly? Berkow says that some examples of foods that provide adequate protein include a cup of plain Greek yogurt, three to four eggs, one cup of low-fat cottage cheese, or a protein shake made with protein powder and one cup of milk (dairy or non-dairy). She says to combine any of these foods with a fruit, vegetable or whole grain for fiber. As for healthy fats, many of the same foods that contain protein also have this nutrient (such as eggs, nuts, and nut butter). Avocados are another good source of healthy fats and also have fiber.

Making small, incremental healthy changes can lead to achieving weight loss goals that last long-term. Start with these two simple habits. Once they become part of your routine, then you can incorporate a couple more healthy changes into your life. With time, youll see that these small changes add up to a big impact.

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Monday March 20 2023

The number of people doing intermittent fasting (IF), a health practice that involves extending the periods between eating, keeps growing.

In the past few years, the practice of Kenyans missing food to lose weight has become so common that in some circles, it feels unusual to say you eat three meals a day.

The number of people doing intermittent fasting (IF), a health practice that involves extending the periods between eating, keeps growing.

They have formed small tribes on social media where they passionately compare fasting durations.

Some squeeze their meals into an eight-hour window a day, a method known as time-restricted eating that has emerged as the most popular form of intermittent fasting.

Others just eat one meal a day. Others have stopped eating during the day while others fast for 24 or 36 hours.

What is intermittent fasting and does it really work?

Kepha Nyanumba, a nutrition consultant says there are two common types which include time-restricted eating and the 5:2 method of intermittent fasting.

The first one, Mr Nyanumba says, involves setting fasting and eating windows which can be repeated for a given number of days per week.

An example of time-restricted eating is the 6/18 method where eating is allowed between 10 am to 6pm.

The 5:2 method of intermittent fasting encourages a total intake of 500 calories for two days a week. The aim is to facilitate weight loss by reducing total calorie intake, Mr Nyanumba says.

With almost 100 studies on humans and many more on rodents scientists say there are still a lot of unanswered questions but those on weight loss journeys swear by it.

A quick search through Facebook and you find hundreds of intermittent fasting groups with thousands of members. One of those ardent followers of the programme is Lydia Ekessa.

When she founded an intermittent fasting support group on Facebook in 2019, her aim was to educate Kenyans and others about the benefits as a beneficiary.

I struggled with hormonal imbalance and I was overweight for many years. When I started, I did a combination of protocols both long and short fasts. I also combined cardio exercises, running, and walking. Within three months I had reduced from 80kg to 63kg and I no longer struggled with hormonal imbalance. I founded the group to encourage people to keep at it despite what the naysayers may say, she tells the BDLife, adding people ought to stop attributing being slim to poverty and being big to being wealthy.

There are two common types of IF, time-restricted eating and the 5:2 method of intermittent fasting. FILE PHOTO | SHUTTERSTOCK

When she started, she says people were apprehensive about joining or following the recommendations in the group. However, with time and as more awareness was created they began believing in her course.

Her intermittent fasting programme is a combination of both long and short fasts.

156 hours of fasting

I can do a maximum of 156 hours of fasting. During the fast, I drink water or sugarless black tea or coffee. On the 72-hour mark, you are allowed to take bone broth till the end of the time. I take one or two cups of bone broth per day, she says.

Currently, weighing 72kg, (after backsliding) Ms Ekessa says her target weight is 65kg and intends to continue doing intermittent fasting even after attaining her goal.

Last year, I backslid when I lost my mom. I sunk into depression and following the fasting protocols was a challenge. Once I reach maintenance, my body will already be adapted to fasting so I can never go back to doing more than two meals. It's either one meal or two meals a day, she says.

Deriving motivation and encouragement from her 13-year-old son, she says that she is well on track to reaching her ideal weight.

She, however, cautions that once you start intermittent fasting, if you go back to eating three or more meals a day or unhealthy eating or binge eating, you stand to gain all the weight that you had lost. One has to maintain a healthy eating lifestyle all through.

In the past few years, the practice of Kenyans missing food to lose weight has become very common in some circles. FILE PHOTO | SHUTTERSTOCK

Backslidding

Gloria Ngure is a beneficiary of Ms Ekessas Facebook group. She started intermittent fasting to silence her tormentors.

Everyone around me would complain about how big and heavy I was. That was the first greeting every time we'd meet, Ms Ngure tells the BDLife.

Her transformation journey was however not an easy one.

I started in 2020 and it has not been easy. The number of times I have started a fast and not completed is more than the number of times I have started and completed.

Having lost 30kg, Ms Ngure now weighs 75kg.

When I started I did the five weeks programme and lost 14kg. From there, Im now freestyle. I am mostly doing 42 hours, 48 hours, or 72 hours of fasting. When I am not doing any of these I do OMAD (One Meal a Day), she says.

Starting intermittent fasting was not all rosy for her.

The first few days I experienced headaches. One should make sure they don't jump right into the long fasts. Start with short fasts and later do the longer ones. Long fasts promote autophagy [the body's process of cleaning out damaged cells, to regenerate newer, healthier cells] hence no sagging skin.

Smooth skin

She says that control is all in the mind and that what you believe is what you can achieve. At the beginning of this year, I did 21 days of water fasting, though for spiritual purposes.

Apart from weight loss, Ms Ngure says that her skin is much smoother and her back aches ended as well. She also sleeps better and does not snore like before. She had plantar fasciitis (heel pain) which also ended when she started doing intermittent fasting.

To keep up with her weight loss journey, Ms Ngure has had to avoid sugary foods. My plate usually has more proteins and vegetables than carbs.

Intermittent fasting is now a lifestyle for her. Anyone who is struggling with weight should know that two meals a day are enough whether you are fasting or not. There is no day that I will eat more than twice, she says adding, Water is very important in this journey. I recommend taking three litres of water every day.

Unlike Ms Ekessa, Ms Ngure says she had to be her own cheerleader in her fitness journey.

The number of people doing intermittent fasting (IF) keeps growing. FILE PHOTO | SHUTTERSTOCK

I want to live healthier, look well and wear all the well-fitting clothes that I want. Whenever I see a kilo is down, I become more motivated.

She recommends mixing up the fasting schedules to keep one excited.

One schedule gets boring and your body gets used to it. Fasting for too long can also cause fasting burnout. Mix up. Freestylefasting is the best. Don't let your body know what is coming, she advises.

However, Ms Ngure cautions people with medical conditions such as diabetes and hypertension to seek doctors guidance before embarking on the intermittent fasting journey.

Shedding 15kgs in two weeks

Millie Rita, another faithful follower of intermittent fasting tells BDLife she has seen a transformation since starting her weight loss journey in January this year.

I have lost 18kgs so far. I started with 105 kg this January, I was doing one meal a day fast, 20 hours, and 18 hours fast, and also going to the gym. I lost 2.5 kgs in one and a half months. I quit the gym and started extended fasting and in two weeks and two days, I lost 15.5 kgs. Now I do the 60 or 42 or the 156 hours fast. Currently, I am on the 48 hours fast, she says.

Breaking the fast

For her diet, Ms Rita had to cut off sugar, rice, wheat and other carbohydrates.

Right now I eat low-carb veggies and low-carb proteins. I take half a lemon and a tablespoon of coffee in a glass of warm water first thing when I get up, then take water or black coffee/green tea during the day and before going to bed, I take a tablespoon of vinegar in 3/4 glass of water. I break my fasts with chia seeds soaked in plain yoghurt or just plain yoghurt then eat 30 minutes later, she says.

Having decided to also embrace intermittent fasting as a lifestyle, Ms Rita says that she has seen the benefits. These days I have increased energy and reduced craving for junk food, she says.

Health risk

Not everyone sees its potential. Mr Nyanumba cautions against picking up intermittent fasting as a weight loss programme.

He says that it focuses more on the quantity rather than the quality of the food which should be the most critical aspect of a persons life, resulting in a slowed metabolism.

He also warns that intermittent fasting can worsen digestive disorders such as acidity, heartburn, and acid reflux.

Intermittent fasting only helps you lose muscles and not body fat hence the fast weight gain in case someone stops the intermittent fasting programme. You lose only the muscles because when you are fasting the body breaks muscles to conserve energy. Intermittent fasting can also cause hypoglycemia (low blood sugar), he says.

Kepha Nyanumba is a nutrition consultant. FILE PHOTO | POOL

Expert recommendation

Instead, he recommends that a person looking to lose weight should get a meal plan that will include three meals a day and some snacks in between for some people. He also recommends getting rid of unhealthy foods from the diet.

In a recent study published in Immunity Journal, intermittent fasting was found to cause cancer and heart complications.

The study says that missing breakfast negatively impacts the immune system, making it difficult for the body to fight off infection.

The study showed that whenever one failed to take breakfast white blood cells dropped by 90 percent.

Immune cells are important to [fighting] diseases such as cancer or heart diseases. It is critical to understand how their functionality is controlled, explains Dr Filip Swirski, the lead researcher in the study.

40 years without breakfast

Some experts argue that one cannot treat an eating disorder with fasting. That if someone overeats or eats the wrong foods, for one reason or another, then fasting and resuming eating large amounts of food, is not healthy.

Some people stick to intermittent fasting for the short term, but they get quite hungry in the long term.

Kepha Nyanumba recommends that a person looking to lose weight should get a meal plan that will include three meals a day. FILE PHOTO | SHUTTERSTOCK

However, a past study by Mark Mattson, a neuroscientist who has not eaten breakfast in 40 years and wrote a book, The Intermittent Fasting Revolution, says after the 12-hour fasting mark, your body runs out of glucose so starts turning fat into energy. This ketosis process of reducing bad fat is one of the most compelling benefits.

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Carbonated water seems as benign as the bubbles rising in the glassbut is it?

For perspective, consider the apple: An apple appears healthy, too. "An apple a day keeps the doctor away," so the saying goes. But bake it into a buttery crisp or pie adorned with scoops of ice cream, toffee chunks and a caramel drizzle, and you've suddenly turned that sinless apple into a sugary saturated fat dessert from hell.

Likewise, not all carbonated water concoctions are healthy. Soda is carbonated water after all, but adulterated with high-fructose corn syrup, brominated vegetable oil, often caffeine, and either caramel coloring or, in the case of orange soda, yellow 6 and red 40.

OK, that's an extreme example. While far less bastardized than cola, sparkling waters flavored with fruit essence, too, may not be the ideal beverage for a health-conscious person like you. And that begs the question

In short, carbonated water is simply bubbly water. Technically, it's H2O infused with CO2, the same carbon dioxide you exhale.

The book Trends in Non-alcoholic Beverages, 2020 explains it simply as the dissolution of cold CO2 gas in water under high pressure. These bubble dynamics turn plain water into fizzy water, also known as carbonated water, soda water, seltzer, club soda, etc. When the gas dissolves in water naturally underground in wells and springs, it's called sparkling water, and it contains minerals like sodium and calcium. (Think: Perrier mineral water or San Pellegrino.)

Otherwise, CO2 is pumped in through an industrial process at a beverage plant or by the soda maker device on your bar or kitchen counter. Add sugar, coloring and other stuff and you get Coca-Cola and its cousins. Tonic water is another type of carbonated water, but with bitter quinine and high-fructose corn syrup added, which makes your double shot gin & tonic about 150 calories.

Consumer desire to avoid those sugary, high-calorie sodas has made seltzers and sparkling waters all the rage, say dietitians we spoke with. The market for these seemingly healthier bottled beverages is expected to grow to $93.6 billion by 2033, according to Future Market Insights. Considering America's obesity crisis and the number of diabetics topping 37 million (97 million adults have prediabetes, according to the American Diabetes Association), most experts welcome that trends.

"Pure, plain carbonated water is still water and can help you stay hydrated, especially if you struggle to drink enough plain water throughout the day," says Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

"There's no scientific evidence to suggest that carbonated water is bad for you," says registered dietitian Mary Wirtz, MS, RDN, CSSD, a board-certified sports dietitian, and consultant for Mom Loves Best. "I support individuals drinking carbonated water to increase baseline hydration. Most women should consume 11.5 cups of hydrating beverages daily, while men should aim for 15.5 cups, according to the National Academies of Sciences, Engineering, and Medicine. This can be daunting, but carbonated water, among other beverages, can make this goal more achievable."

The fizz of carbonated water makes it seem more enjoyable than drinking plain water. Added flavors do the same. "

They won't bore you," says Katherine Gomez, RD, a registered dietitian with clinical and research experience who is also a medical reviewer for PsycheMag. "Carbonated waters come in a variety of highly satisfying flavors, and we often feel like having more and more."

Of course, you can always squeeze a lemon into plain carbonated water or add fresh or frozen fruit slices for flavor.

RELATED: I Drank Lemon Water Every Morning for 30 Days & Noticed These 5 Life-Changing Effects

When you drink carbonated water, you swallow more air than you normally would by eating or drinking anything else due to the CO2 trapped in the water.

"Those bubbles may cause bloating, which can be uncomfortable," says Manaker. "This can especially be troublesome for people suffering with irritable bowel syndrome (IBS)."

The fizzy stimulation in the gut can cause constipation or trigger loose bowel movements. On the flip side, the bubbly expansion in your stomach may result in calorie-free satiety. One study compared the effect of carbonated water to the influence of still water on feelings of hunger and satiety in a small group of young women. Researchers found that greater fullness and decreased feelings of hunger occurred only when the women consumed the carbonated water.

A few studies suggest that carbonated waterwith or without artificial sweetenersmay lead to weight gain and a greater body mass index even though they may contain zero calories. How so?6254a4d1642c605c54bf1cab17d50f1e

For one, "artificial sweeteners can have negative effects on digestive health and blood sugar levels as well as serious health side effects," notes registered dietitian nutritionist Mary Sabat, MS, RDN, owner of Body Design by Mary.

For example, research published in 2014 in Nature demonstrated that nonnutritive sweeteners changed the intestinal microbiome of both mice and humans, and can negatively impact metabolism and glucose response. And a meta-analysis of observational studies published in the Canadian Medical Association Journal linked nonnutritive sweeteners to increases in weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes, and cardiovascular events.

But even those innocent bubbles in pure unadulterated sparkling water may play a role in weight gain. Small experiments on rats and humans published in 2017 in Obesity Research and Clinical Practice suggest that the fizziness caused by the carbon dioxide in beverages causes the release of the so-called hunger hormone ghrelin, which may prompt overeating.

RELATED: The #1 Worst Drinking Habit If You Want to Lose Weight Fast

Zero-calorie diet soda is essentially carbonated water with coloring and an artificial sweetener added. It's used by millions of dieters in place of sugar-sweetened beverages for decades and some studies have shown their efficacy in reducing bodyweight. While there's little research on pure sparkling water, zero-calorie carbonated water without coloring and artificial sweeteners added may work the same way as artificially sweetened no- and low-cal drinks.

"As a replacement for sugary drinks, carbonated water can help reduce your calorie intake and support your weight-loss efforts," says registered dietitian Barbara Kovalenko, RD, and nutrition consultant atthe weight-loss app Lasta.

Not to the extent that drinking lots of soda will, but, yes, unsweetened carbonated water can contribute to cavities.

"Carbonated water may have a lower pH than regular still water, and that lower pH can erode tooth enamel over time," says Manaker.

Acidic drinks like fruit juice, sugary sodas and even sparkling waters, especially those that are citrus-flavored, can dissolve the minerals in our teeth, according to a study published recently in the Journal of the American Dental Association (JADA). Related research in JADA Foundational Science found that the dentin, the area under the enamel that protects the nerves, is particularly susceptible to erosion from sugar-free carbonated waters.

When the summer sun is beating down and you're sweating, a drink of either plain water or carbonated water will rehydrate you. But if you want to stay alert and avoid heat-related drowsiness, go for the bubbly stuff. In a 2022 experiment reported in the journal Physiological Behavior, researchers gave healthy young adults either cold carbonated or cold non-carbonated water in a stressfully hot environment. Their analysis found that the carbonated water caused an increase in cerebral blood flow and blood pressure and greater feelings of motivation and exhilaration compared with the plain water.

Some seltzers and carbonated waters contain potentially unhealthy levels of synthetic PFAS chemicals that have been linked to a variety of health issues, according to a study by Consumer Reports in 2020.

"Many popular beverage brands contain these chemicals known as per- and polyfluoroakyl substances (PFAS)," says Trista Best, MPH, RD, LD, a registered dietitian for Balance Once Supplements. "These man-made chemicals often used in food packaging are also known as "forever chemicals" because they are difficult to break down in the body or the environment."

Epidemiological studies suggest potential associations between PFAS exposure and liver disease, altered, immune and thyroid function, insulin dysregulation, kidney disease and some cancers. The Environmental Protection Agency recommends limiting PFASs in bottled water to 70 parts per trillion (ppt), but each state can set their own standards with some as low as 12 ppt. Some experts call for less than 1 ppt to be acceptable.

There's very little evidence to suggest that drinking carbonated water poses a risk to your health.

"Generally speaking, it's not bad for you and it may actually provide some potential health benefits," says Sabat. "Carbonated water can help to keep you hydrated, as it has the same amount of electrolytes as regular water."

While it may cause bloating, some people find it relieves indigestion and reduces gas discomfort. Drinking carbonated water may keep you from overeating (and help you lose weight) thanks to the satiating bubbles and water volume as long as your beverage doesn't contain 12 teaspoons of sugar like most carbonated sodas do. And those citrus-flavored seltzerseven the sparkling water you squeeze lemons, limes and oranges into to add flavorare unlikely to rot your teeth unless you drink a lot of them every day. Even then, you can reduce the risk simply by rinsing your mouth with water after downing a glass to neutralize the acids.

The bottom line: "Carbonated beverages can serve a great purpose in your health, but the kind you choose should be considered carefully," says Best.

And when in doubt, you can't go wrong choosing that sports drink of your childhoodcold, refreshing water from the garden hose.

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He initially participated in MAN V FAT, a football programme for men with a BMI of 27.5 and over, back in 2017.

By taking part in the programme, going for regular walks and dropping his calories to 1,400 a day, Jordan went from 23.5st to 16.3st.

However, he soon piled the weight back on and more, reaching a dangerous 27.2st after putting on a further 10st.

READ MORE:Princess Beatrice is a a fitness fiend - 'she's pretty hardcore'

He toldExpress.co.ukthat he fell off the weight loss wagon when he started struggling majorly with his mental health.

He admitted: "I was in the darkest of places. I didn't go to the gym, I didn't go to football, I never socialised, I hated people looking at me."

Letting go of healthy eating habits, he used takeaways and "crap food" to "comfort" himself through challenging times.

But Jordan realised he had to make a change when it started to affect his relationship with his children.

His son would ask him to run around the park with him or play "Nerf Wars" and Jordan "physically couldn't do it".

Heartbroken for his three kids, he knew he had to make a change and fast: "I thought I was going to die. I thought, 'My life's done, I can't do anything, if I don't change my life now it's over'."

Jordan was on the waiting list for weight loss surgery when he rediscovered MAN V FAT on Facebook and he hasn't looked back since, losing an astonishing 10 stone in just one year.

He toldExpress.co.uk: "It changed my life, without it I don't know where I'd be."The programme gives slimmers loads of opportunities to lose weight and "score goals" for their team.

READ MORE:Queen Letizia maintains slim figure by following specific diet

Players can score physical goals during games, but they can also score goals off the pitch by losing weight each week, tracking their calories and losing certain percentages of body fat.

Jordan and his team are currently second in the league with their stellar football skills and impressive weight loss achievements.

Being part of a team has been a huge incentive for Jordan as everyone is there to hold each other accountable - "if you don't lose weight you're not just letting yourself down but your team down".

Not only this, while Jordan used to avoid people due to embarrassment over his size, he is now more social than ever. "Man V Fat is like a family - if someone's struggling everyone sends a message to make sure they're okay, friends for life 100 percent."

Jordan has transformed his lifestyle entirely and is now achieving things he never thought possible. He has climbed Mount Snowdon three times already - with plans to undertake the challenge again - and has smashed games of football at both Britannia and Sixfields Stadium. He can certainly play "Nerf Wars" with his son now.

Jordan works out three times per week and enjoys a nutritious, high-protein diet including meals such as overnight oats, protein wraps and chicken, rice and vegetables. He allows himself the odd treat of pizza or a kebab when he hits his weight loss goals however, saying "I deserve it".

The slimming star offered some advice to others embarking on their own weight loss journey: "Make sure you talk to someone, and set small achievable goals."

MAN V FAT is a programme which encourages weight loss through football, designed for men with a BMI of 27.5 and over.

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TULSA, Okla. Americans are piling on the pounds. According to the Centers for Disease Control and Prevention, the prevalence of obesity in the United States had reached 41.9% by 2020. Health professionals agree it is a complex problem. While behavioral changes are first on their list of recommendations, three new medications are offering help and hope to patients.

"This is me being vulnerable!" Ali Herman stated in a recent Tiktok video from her account @lifeon120. "I'm scared of needles and I'm about to inject myself."

The first step in Ali Herman's weight loss journey was a tough one that she shared on social media. She showed her first injection of the new weight loss drug, Mounjaro.

"I was like, it's gonna hurt. It's gonna hurt it's gonna hurt," Ali Herman said. "and I completely psyched myself out."

Only Ali found that first injection did not hurt, after all. She insists she did not even feel it. Ali, who lives in Beggs, turned to

"I fought weight all my life. I fought obesity all of my life," said Matt Lee, APRN, CNP.

As one who has battled to keep weight off, Lee has tried the medications. So has his wife, Abbi, who has lost more than 80 pounds. His patients, who range in age up to their 70's have lost up to 100 pounds. Ali lost 43 after four months on the program.

Across the nation, patients are asking for obesity drug Wegovy and type 2 diabetes drug Ozempic - which share the same active ingredient: Semaglutide. Ozempic was approved for the treatment of type 2 diabetes back in 2017. Then, a higher dose of semaglutide was approved for weight loss treatment. Pharmacists say the medication helps the body regulate blood sugar, makes you feel less hungry and fill up faster while eating. The most recent drug, approved in 2022, is Mounjaro. Tirzepatide was first developed as a new diabetes drug. However, after clinical trials found patients lost up to 22-percent of their body weight, more than triple the benefit of older drugs for obesity, it is now under fast-track consideration by the FDA for weight loss treatment.

At his Sapulpa health and wellness clinic, Lee says the phones ring constantly with people calling for information on the options for weight loss. Patients must have a BMI of 27 and not have certain medical issues such as pancreatitis.

However, Lee insists his patients must make changes for long term success.

"Because it's not a magic drug. I know there's a lot of people making it out to be that but we still want people to exercise, we still want people to improve their diet overall. Drink their water like they should," Lee stated.

In Tulsa, Dr. Micah Derby, who specializes in internal medicine at OSU Medicine, also prescribes the newer weight loss medications to some of his obese patients.

"We first talk about lifestyle modification, always and forever," said Micah Derby, D.O., internal medicine physician at OSU Medicine in Tulsa. "Like, 'Hey, are you are you exercising? Are you doing, you know, portion control? What are you doing to obtain your weight loss without medicinal help.'"

He also warned some patients can develop side effects ranging from headaches to nausea and gastrointestinal issues such as diahhrea. Dr. Derby also said it is not recommended for patients with a history of pancreatitis, slow gut syndrome or medullary thyroid carcinoma.

"These medications kind of help you forget to eat and drink," Dr. Derby said. "Forget to drink water, your blood pressure is going to get down and you're going to get a little dizzy. So, all kinds of different types of side effects but mostly it's mostly what we say gastrointestinal."

While drug manufacturers say these new medicines promise fewer side effects than their predecessors, Dr. Derby says every medication needs to be carefully considered. He encourages patients to discuss options at length with their physician and decide if one of the new medications is the best way to move forward. He has seen that the medications can help patients leap the weight loss hurdle they struggled with before.

For patients who reach their goal weight, there are options. Doctors say there is data showing patients can stay on the medication for an extended duration of time with close monitoring of health and dosage. However, those who come off the medication will have to stay vigilant to avoid weight gain.

"If they have not taught themselves good eating habits during the time that they're using it, of course, nature is going to do what nature does. You're still eating your pizza, your cheeseburgers, your weight is going to come back on," Dr. Derby added.

As for the cost, there is a wide range depending on whether it is prescribed by a physician or private clinic, if the patient has insurance, and if the health insurance company covers the medication. With complete health coverage, some patients pay as little as $25 a month for treatment. There may be coupons available online to patients who qualify for the drug manufacturer's discounts. Those without coverage may face expenses up to $1,000 per month. At Divine Health, monthly treatment is approximately $300 per month.

Matt Lee believes the health improvements his patients are seeing will improve their long term health. "We're preventing the high blood pressure, we're preventing the diabetes, we're preventing the high cholesterol," Lee said. "And hopefully we are preventing some of the cancers that are related to it as well."

Ali Herman found losing weight helped bring two key of her health conditions, Hashimoto's and Polycystic Ovarian Syndrome (PCOS), under control. The weight loss has also greatly improved her outlook.

"Mind over body you can do this," Herman said. "You are strong, you are brave, you are confident and it's kind of given me the tools to do that. I think that's where my new goal is gonna lie not in the numbers but in the mindset of it all."

Ali clearly looks different from her TikTok feed on her first day of treatment and yet what remains the same is her ultimate goal for losing weight. She is hoping her new regimen of no sugar, a healthy diet and plenty of water - along with the medication - will help bring about the pregnancy she has been hoping for with her husband.

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Is it possible to lose weight while eating a diet consisting solely of fast food from McDonalds? According to Tennessee grandfather Kevin Maginnisaka @bigmaccoaching on TikTokyou can.

Maginnis, 56, began documenting his McDonalds-only diet on the social media platform in February. His goal: to eat McDonalds morning, noon, and night for 100 straight days, to show himself and his followers that its not as much what youre eating, its the quantity that [youre] eating.

His plan was widely received on TikTok before the platform banned his account. Maginnis first video garnered more than 2.2 million viewsbut that doesnt mean this diet trend comes free from controversy. Though Maginnis has lost weight so far on his unconventional plandown 21 pounds since his last weigh inmany experts are concerned not only for his health but also potentially the health of people who are inspired by him.

Heres what you need to know about Maginnis McDonalds-only diet, why it might be leading to some weight loss, and why the results may not necessarily be healthy or sustainable.

The McDonalds-only diet is not an official eating planit was not created by registered dietitians and there are no clinical trials available to evaluate its safety or effectiveness.

The diet was created by Maginnis himself, on February 21, according to his TikTok videos. The diet only has a few simple rules:

An exercise recommendation is not included on this plan, and Maginnis claims he only gets in around 2,000 steps daily.

Desiring to reach a healthy weight, Maginnis said he tapped into his past experiences being an ex-wrestler and boxer. Since calorie restriction helped him lose pounds and inches in the past, he decided to try limiting portion sizes at his beloved fast food joint and only eat when he is hungry.

According to his most recent TikTok update, Maginnis has been on his diet for 21 days and hes lost 21 pounds.

The reason for that, largely, is calorie restriction. The reason [Maginnis] is losing weight on this diet is because he is consuming fewer calories than he is burning each day, Lainey Younkin, MS, RD, LDN, weight loss dietitian atLainey Younkin Nutrition, told Health.

Maginnis weight loss isnt necessarily surprising to experts. Idrees Mughal, MBBS, a Britain-based physician with an additional masters in nutritional research, said that when the goal is purely weight loss, how much you eat is more important than what you eat.

What hes eating may also be contributing to the weight loss. He is consuming protein at each meal, which suppresses appetite and keeps you full longer, Younkin said. This could be leading to less snacking than he was doing before and a calorie deficit at the end of the day.

But whether his weight loss will be sustainable and able to be maintained is yet to be determined. The true test wont actually be whether or not he can lose the weightmany different calorie deficit diets lead to weight lossits whether or not he will keep it off, registered dietitian Sarah Anzlovar, MS, RDN, LDN, owner ofSarah Gold Nutrition, LLC, told Health.

According to Anzlovar, most people regain weight lost within six months to one year because bodies increase the drive to eat and metabolism often slows down with weight loss. Once someone like Maginnis stops his weight loss experiment, he will need to maintain a significant calorie deficit in order to maintain the weight loss, Anzlovar said.

Mughal agreed that while it is true that in the short term, simply reducing the amount you are eating can offer some health benefits, it likely wont be a sustainable strategy. Both quality and quantity of food impact weight loss for long-term success, he said.

In addition to his 21-pound weight loss, Maginnis McDonalds-only diet has also resulted in a reduction in many of his heart-health markers, including his triglycerides, LDL cholesterol, and total cholesterol, he said in his TikTok videos.

In the short term, heart health can improve among people with obesity who lose a significant amount of weight. The weight loss will override the unhealthy dietary pattern, Dr. Mughal said.

But unhealthy eating patterns will catch up with people who dont prioritize diet quality. Eventually, it will negate the beneficial effects of the weight loss, Dr. Mughal said, adding that as ones health journey continues, diet quality needs to become the focus without actively restricting calories to keep hunger cues and the risk of binge eating in check.

Weight loss and heart health markers aside, McDonalds food is not nutritionally up to par to support overall health.

McDonalds meals significantly lack fruits and vegetables, which contribute important minerals, antioxidants, and fiber to your diet, Anzlovar said. This could not only significantly affect digestive health, but it could also lead to vitamin and mineral deficiencies unless a multivitamin is included.

In fact, research has confirmed that these patterns among fast food eaters lead to poorer diet quality; higher intakes of total and saturated fats, sugar, and sodium; and lower intakes of fiber, dairy, fruit, vegetables, and micronutrients.

Underconsumption of nutrient-dense foods like produce, whole grains, nuts, and seeds is linked to an increased risk of many chronic diseases, including type 2 diabetes and coronary heart disease.

And while Maginnis may be getting a good amount of protein in his diet, the protein provided by many fast food establishments is often ultra-processed, which means its loaded with sodium, Younkin said, adding that ultra-processed foods have also been linked to high blood pressure, heart disease, and certain cancers.

[But] since this is a short-term experiment, its hard to know exactly how much it will affect long-term health, Anzlovar said.

Though Maginnis has seen some short-term success on his McDonalds-only diet, experts certainly arent recommending others to follow in his footsteps.

For the most part, Americans are urged to follow the MyPlate method, which was developed to help people incorporate the recommendations established by the Dietary Guidelines for Americans. The method includes making half of your food volume fruits and vegetables at meals; with lean proteins, dairy, and quality carbohydrates making up the remainder of the plate.

McDonalds foodor fast food in generaldoesnt neatly fit into those guidelines. [I cannot] think of a single combination of a McDonalds meal that would fit these goals, registered dietitian and author Lauren Harris-Pincus, MS, RDN, told Health. Especially since they no longer offer salads or grilled chicken on the menu.

Its also important to remember that weight loss alone doesnt necessarily improve health markers over the long term.

Research has shown that even with maintained weight loss, poor health habits, including diet quality can negatively affect metabolic markers such as cholesterol and blood sugar, Anzlovar said. On the flip side, incorporating healthy habits like eating fruits and vegetables and other health-promoting foods along with exercising can improve long term health.

So while jumping on this TikTok trend may sound appealing, there are some long-term risks associated with eliminating entire food groups, especially if this diet is adopted for an extended period of time.

Because of this, trying any diet should be discussed with your healthcare provider beforehandespecially if its one that involves hitting the drive-through window multiple times a day, as it will not be an ideal match for most people who want to achieve long-lasting health benefits.

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Metabolic and bariatric surgery (MBS)can safely lead to sustained weight loss in Prader-Willi syndrome (PWS) patients, a meta-analysis shows.

It may indeed be time to take a new look at MBS for patients with PWS, the researchers wrote.

The study, Metabolic and bariatric surgery for obesity in Prader Willi syndrome: systematic review and meta-analysis, was published in the journal Surgery for Obesity and Related Diseases.

PWS is the most common genetic cause of life-threatening obesity. Together with developmental delays and behavioral difficulties, patients with PWS develop an insatiable appetite and food-seeking behaviors.

Treatment with a lab-made form of growth hormone (GH), which is deficient in PWS, has been shown to improve body composition and cognitive function in these patients. In addition, patients usually undergo dietary restriction and standard weight-loss programs. These strategies remain ineffective in many cases.

MBS has shown efficacy as a treatment for severe obesity. However, its effects in PWS remain poorly characterized.

To shed light on this, a team led by researchers at Drexel University College of Medicine in Philadelphia, Pennsylvania, conducted a meta-analysis of published studies reporting the use of the three most common MBS techniques for PWS patients: laparoscopic sleeve gastrectomy (LSG); gastric bypass (GB); and biliopancreatic diversion (BPD), with or without duodenal switch (DS).

LSG is a minimally-invasive surgery that cuts part of the stomach to reduce its size. The remaining part is closed into a tube shape resembling a sleeve. In GB, a small pouch is created from the stomach and connected directly to the small intestine. This is intended to feel full with less food.

In BPD without DS, a stomach pouch is connected further along the small intestine, whereas in BPD with DS a portion of the stomach is removed, but the part that connects to the duodenum (first part of the small intestine) is maintained and connected to a lower segment of the intestine. The duodenum is connected to the lower part of the small intestine. Overall, in BPD, food bypasses much of the small intestine, which results in fewer calories absorbed and weight loss.

The researchers analyzed published studies up to July 2022 that reported results on MBS outcomes in PWS. From 256 screened publications, 22 were included in the meta-analysis. Eligibility criteria included haing PWS diagnosis, body mass index (BMI, a measure of body fat) of 35 kg/m2 or greater (indicative of class 2 obesity), and a minimum follow-up of 12 months post-MBS.

In total, from an initial 104 PWS patients who underwent MBS, 67 patients (64%) met the criteria.

Patients (56% males) were placed in three groups, according to the type of intervention; 26 had a LGS (mean age 12.8 years), 28 patients had a BPD (21.4 years), and 10 had GB (18.4 years). BMI before the surgical intervention (baseline) was similar between the three surgery groups.

At one year of follow-up, PWS patients in the LSG group lost a mean of 14.9 kg per square meter (kg/m2) in BMI, those in the GB group a mean of 11.4 kg/m2, and a mean of 15.5 kg/m2 in the BPD group.

The reduction in BMI was still significant three years after surgery in the LSG group, with a mean reduction of 15.2 kg/m2 since baseline.

Those in the GB group also showed a sustained reduction in BMI mean of 12.1 kg/m2 at up to two years of follow-up. The BPD-DS group had the most patients followed more than five years. In this case,the mean reduction in BMI was 10.7 kg/m2 at a seven-year follow-up.

While long-term follow-up data was not available for all patients, statistical analysis showed that the BPD-DS group had the largest weight loss in the long term, with a mean reduction in BMI of 10.9 kg/m2 at 10-years of follow-up.

In contrast, the LSG group presented a slight weight gain after seven years (gain of 0.3 kg/m2, two patients) and after 10 years (0.8 kg/m2 in BMI, also two patients).

No deaths were reported in any of the surgery groups within one year of follow-up. In the BPD group, there were three revision cases, conducted between the second and fourth year after surgery. One case was related to excessive weight loss and two to severe obesity recurrence.

No surgical complications were reported for LSG and GB procedures.While nutritional complications were seldom reported, there was one case of iron deficiency in the LSG group and one in the BPD group. Two cases of osteoporosis (weak and brittle bones) were reported in the BPD-DS group.

Overall, the current data on MBS in patients with PWS show that procedures performed today such as the LSG, GB, and BPD with or without DS can safely provide rapid weight loss and alter the natural progression of weight gain seen in these patients, the study concluded.

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Taking the right steps and maintaining a healthy diet can help boost weight loss

There are strategies to help you reduce weight safely if your doctor advises it, even though weight loss is not always the solution to health issues. For the best long-term weight management, a consistent weight loss of 1 to 2 pounds per week is advised.

Nonetheless, many weight-loss diets leave you feeling hungry or unsatisfied or they eliminate important food groups and are not sustainable. Besides working out and staying in a calorie-deficit, you can follow these tips to boost your weight loss.

The idea that missing meals causes weight loss is a prevalent one. Although you are technically eating less calories at the time, skipping a meal usually results in excessive hunger and unpredictable eating patterns that are bad for your metabolism.

Due to their high caloric content, nuts often get a poor rap, but evidence suggests that substituting pistachios for carb-based snacks helps hasten weight reduction. Because they include amino acids that aid in frying abdominal fat, almonds are also advantageous if consumed before exercise.

Lack of sleep causes your satisfaction hormone, leptin, to drop and your hunger hormone, ghrelin, to rise, which can lead to weight gain. We have stronger cravings for salty and sweet foods when we are sleep deprived.

Meals high in fibre can help you feel satisfied, which is ideal for weight loss. Only foods made from plants contain fibre, including fruit and vegetables, oats, wholegrain bread, brown rice, pasta, beans, peas, and lentils.

Choosing healthier selections might be made easier if you know how to read food labels. To determine how a specific food fits into your daily calorie allocation on the weight loss plan, use the calorie counts.

Whether you're making a meal or just a snack, utilising smaller plates and bowls is a simple method to control your portion size and prevent overeating. You shouldn't feel bad if you fill up smaller dishes with fibre, protein, etc.

All the macronutrients are present in a perfectly balanced meal, which also meets the body's daily requirements. According to a study, when you eat the nutrients your body requires, your fullness level rises and you stop craving unnecessary foods.

In the long run, the limitation does not aid in weight loss. There are fad diets that are neither sustainable nor a long-term solution, including the no-carb, detox, apple cider vinegar, and maple syrup diets. In order to burn off the extra calories, eat whatever you want in moderation and exercise at least three days per week.

Incorporating healthy fats in your diet can aid in weight loss and help you control sugar cravings. Nuts are a fantastic source of healthy fats and are abundant in minerals. In order to avoid eating chocolate or brownies, try to munch on almonds as a snack.

It takes your brain 20 minutes to process this before it tells you to immediately quit eating. But, if you eat more quickly, your brain may become disoriented and you may miss the cues of fullness, leading to overeating.

Incorporate these tips to your routine for faster weight loss and better overall health.

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

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Concerns grow after 67 cases of botulism poisoning in past three weeks linked to clinics in Istanbul and zmir

Desperate patients are seeking risky weight-loss treatments in Turkey because of unacceptable NHS waiting times, a surgeon has said.

Ahmed Ahmed, a consultant bariatric surgeon at Imperial College healthcare trust and the treasurer of the British Obesity and Metabolic Surgery Society, said there had been a notable increase in patients presenting with complications after undergoing surgery abroad.

Theres certainly an increase in people going abroad for surgery and having bariatric surgery in Turkey, he said. Since Covid and the ever-increasing waiting lists on the NHS, people are being forced to go abroad to seek treatment. People should not have to go abroad.

Concerns have been raised after European health officials advised EU citizens against travelling to Turkey for weight-loss Botox injections after 67 cases of botulism poisoning in the past three weeks linked to private clinics in Istanbul and zmir.

The European Centre for Disease Prevention and Control alert said some patients had been admitted to intensive care. None of the cases highlighted were in the UK, and the UK government watchdog, the Medicines and Healthcare products Regulatory Agency (MHRA), had not received any reports of botulism linked to weight-loss treatments.

Gastric botulinum toxin injections, commonly known as gastric Botox injections, are advertised as a way to relax the stomach muscles, with the aim of reducing appetite and aiding weight loss. The treatment is offered as a cheap, less invasive alternative to gastric surgery, but Ahmed says it is unlikely to be effective.

There is no evidence whatsoever that gastric Botox injections work at all, he said, adding that gastric Botox was not offered on the NHS for this reason. Anybody who practises evidence-based medicine would not be doing this.

Ahmed said he was aware of patients who had sought surgery abroad and subsequently needed NHS treatment because of serious complications.

I work at St Marys hospital in Paddington, west London, and Ive had people coming straight on the Heathrow Express to my A&E department after surgery in Turkey, he said.

Ive seen people are being told they were having one operation but when weve investigated theyve had another procedure. Ive seen internal leaks or narrowing, joins not being done properly.

Im not saying that all Turkish bariatric surgery is bad, but I can tell you that Ive seen a higher than expected rate of complications from people who have flown abroad to get it.

According to the Foreign Office, at least 22 British citizens have died during medical tourism trips to Turkey, with several publicised cases involving bariatric surgery.

Dawn Knight, a patient safety campaigner and trustee of the Joint Council for Cosmetic Practitioners, said some clinics were engaged in aggressive marketing in the UK, offering treatments ranging from hair restoration to dental operations, gastric sleeves and liposuction.

These clinics are preying on the very vulnerable by offering a fast-track route. But the risks are exponentially higher than being under a GP on home soil, she said. There are huge risks with flying after a procedure like bariatric surgery but some clinics are suggesting you come out, have the surgery and fly home in a couple of days.

Marc Pacifico, the president of the British Association of Aesthetic Plastic Surgeons (BAAPS), said: With any drug or injectable product, it is crucial that the provenance, safety record and ingredients have been checked and regulated. The risks of being injected with an unknown product could cause serious medical harm and have both short- and long-term consequences.

BAAPS would strongly urge anyone considering undergoing injectable treatment to ensure they see a reputable clinician who uses products that are both CE marked, MHRA approved and, if a prescribed medicine, available on the British National Formulary.

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