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Apple cider vinegar is a common feature in many diet plans.

Some people drink it in the morning on an empty stomach, while others drink it before every meal. It is believed to aid in weight loss. But just how true is this?

Popular television personality, Dr Oz, did a feature on 'The Weight Loss Benefits of Apple Cider Vinegar' where he interviewed several people who made claims that drinking apple cider vinegar helped them shed weight.

READ:"The banting diet is dangerous," warns dietitian

Let's look at the science behind all this.

The website World Health.net claims that apple cider vinegar is an excellent appetite suppressant.

'When as little as 2 tablespoons per day is combined with high-carbohydrate meals, vinegar can create a feeling of being full while consuming fewer calories. While the average amount of weight loss is less than 2 pounds per month, a reduction in belly fat and waist circumference is an added benefit,' states the website.

This is also supported by a report by Healthline, which states that 'studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss'.

However, the same report states that 'simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. Long-term weight loss is created by adopting helpful and supportive diet and lifestyle habits'.

Personal trainer, Owen Hambulo, the owner of Owen Fitness in Sandton, saysincorporating a healthy lifestyle and exercise is still the best and safest way to lose weight in the long run".

READ: Four misconceptions about weight loss debunked

Disclaimer: Health-related information provided in this article is not a substitute for medical advice and should not be used to diagnose or treat health problems. It is always advisable to consult with your doctor on any health-related issues.

Image courtesy of iStock/ @tylim

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Similar to Angela Deem, Winter Everett, and Tiffany Franco, Jen Boecher from 90 Day Fianc: The Other Way season 4 also had surgery for weight loss.

While Jen Boecher hasn't revealed her weight loss story on 90 Day Fianc: The Other Way yet, shes gotten surgery in the past before meeting Rishi Singh. The 46-year-old currently stars in The Other Way season 4 with Rishi, who is a professional model and fitness trainer. There isn't much revealed about what job Jen does for a living in the U.S. However, on the show, shes leaving her life behind and moving to Jaipur for good to get married to Rishi, who hasn't told his family anything about her.

90 Day Fianc's Jen Boecher is a nomad at heart, who was staying in Stilwell, Oklahoma on her parents farm when she was introduced on the show. She showed her life on the farm, leaving her family and friends to wonder how Rishi would adjust to Jens life if he eventually moved to the U.S. Jen spoke about how it wasnt love at first sight with Rishi, and took a whole month to say yes to him when they got engaged. She has lived in five or six major cities before meeting Rishi, and had a string of bad past relationships, with a track record of falling for the wrong guys. Jen said, I would choose guys who were good-looking and very charismatic. She couldn't find what she needed in a long-term partner with any of her exes. In the past, Jen was married to a guy she dated for only a few months, and was divorced less than two years later.

Related: 90 Day Fianc: All Clues Rishi & Jen Have Already Split (SPOILERS)

Theres more to Jens past than just her ex-husband and history of unworthy men. According to Starcasm, Jen was in India for her weight loss surgery in June 2018, when a Facebook post was discovered made by a laparoscopic surgeon revealing details of her medical procedure. The post shows Jen in a hospital gown standing next to her doctor. In the caption, the surgeon explains that he performed intragastric balloon procedure for weight loss on 19/06/2018 on Ms. Jeniffer Boecher Lee from the U.S. According to the doctor, Jen used to weigh 94 kgs, which is a little over 200 pounds with a BMI of 33.5. Jen seems to have a strong family history of Obesity.

In the post, the surgeon mentioned the Fortis JK Hospital where Jens surgery was performed, and it took just 20 minutes. Jen lost 4 kgs in just five days, and her doctor expected her to lose another 20 kgs in the coming year. According to Starcasm, the above-mentioned hospital is based in Udaipur, which is a different city than Jaipur where Rishi is from. However, both Jaipur and Udaipur are in the same state as Rajasthan in India. Jen claimed to have bumped into Rishi in a hotel where he came for a modeling job, so there is a chance Jen and Rishi crossed paths in 2018. If not, Jen may have visited her doctor for a follow-up in case she needed her balloon to be removed or replaced.

Jen spoke about having spent about 45 days with Rishi in person before she came back to the U.S. With the pandemic taking place soon after, Jen and Rishi were in a long-distance relationship for two years, and Jen rushed to India as soon as the borders opened. India opened for tourism in November 2021, and scheduled commercial international flights resumed in March 2022. Jen and Rishis journey on 90 Day Fianc: The Other Way season 4 could have been filmed in the past year, and it seems unlikely that itll focus on Jens weight loss journey. Unless Jen opens up about her fitness transformation to inspire her followers like other 90 Day Fianc stars, theres no other way anyone will know about her successful surgery.

More: 90 Day Fianc The Other Way: Why Jen & Rishi Are The New Jenny & Sumit

Source: Starcasm, Dr. Sapan Jain/Facebook

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Many things that can throw your weight loss progress off track occur late at night, whether that's enjoying a few more cocktails after dinner or stopping for fast food on your way home from work. On the other hand, developing the right nighttime routine can have a major positive impact on your weight loss progress.

"By sticking to a [nighttime] routine, you leave yourself less time to accidentally break your dieting streak," Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who has helped develop the Body Program at Ro tells us.

Nighttime habits that help you lose weight fall into two buckets: (1) habits that affect how your body processes things while you sleep and (2) habits that help you get a restful night's sleep so you feel energized and ready to take on the next day.

When you get enough Zzzs (seven to nine hours), you'll have enough energy the following day to partake in activities that torch calories: "In order to effectively lose weight, you need to have the energy to burn enough calories throughout the day," says Dr. Bohl. "This can be through structured exerciselike going to the gym or going for a runor it can be through other regular daily activitieslike doing chores and going shopping," he adds.

We spoke with Dr. Bohl, who breaks down eight little things you can do every night to lose more weight. Getting into a consistent, healthy nighttime routine is the name of the (weight loss) game! Keep reading to learn more, and next, don't miss You'll Never Lose Weight if You Still Do These 5 Things, Expert Says.

You've likely heard this popular tip beforeand it's actually a bit controversial, Dr. Bohl points out.

"No matter the time you eat, your body should process the calories in the same way. That said, people who tend to eat later into the night also tend to eat more calorie-dense food or may eat not because they're hungry, but because they're bored," he explains. "Avoiding eating late at night before bed is a good way to make sure you aren't consuming extra calories that you don't really need."

RELATED: Do These 5 Things Every Morning To Lose Weight Faster, Dietitian Says

Don't be too shocked to hear that there's an exception to habit #1. If you're in the mood for a pre-bedtime snack, make sure it contains casein protein, such as dairy products.

"Casein protein is slower-digesting, so a pre-bedtime snack can give your body protein it can use throughout the night for repairing and building muscle," Dr. Bohl explains.

If you work out too close to your bedtime, you may find it challenging to fall to sleep. But, Dr. Bohl says the human body continues to torch calories during the hours following a workout.6254a4d1642c605c54bf1cab17d50f1e

"So, if you time your exercise correctly (such as a late afternoon workout session or an evening walk), you will continue to burn extra calories into your sleep time," he adds.

RELATED: 5 Simple At-Home Exercises To Keep Your Weight Down for Good

How many times have you enjoyed a night out with friends and found yourself waking up multiple times in the middle of the night? Drinking alcoholic beverages before bed is a bad habit for more than one reason.

"Alcohol comes with a lot of excess calories, so avoiding alcohol before bed fits into the first bucket as well and is a good way to keep your overall caloric intake lower," Dr. Bohl explains. "But alcohol also disrupts sleep, so if you drink a lot before bed, you might not feel as well-rested in the morning."

"Some research suggests that temperature can impact how the body processes fat, and sleeping in a cooler room can help burn more calories overnight," Dr. Bohl tells us.

Plus, a cool room temperature promotes a great night's sleep! According to a poll by the National Sleep Foundation, sleeping in a cool environment is one of the most crucial aspects of solid, restful sleep. The ideal temperature to set your bedroom at is about 65 degrees Fahrenheit.

All the screens in your lifeyour phone, laptop, and TVemit blue light that can totally mess up your circadian rhythm, also known as "your natural sleep/wake cycle," Dr. Bohl explains.

If you use electronics too close to bedtime, you'll likely find it much more difficult to fall asleep. "[This can cut] into the hours you need and make it so you aren't as refreshed in the morning," Dr. Bohl adds.

Needless to say, scrolling through social media and binge-watching TV shouldn't be invited to your relaxing nighttime routine!

RELATED: 5 Little Things You Can Do Every Day To Lose a Lot of Weight

Sticking to a consistent schedule doesn't only apply to work. The same goes for your bedtime and waketime.

"Going to bed and waking up around the same time each day is also a great way to manage your circadian rhythm and make sure you're getting enough restful sleep each night," Dr. Bohl explains.

Winding down before you hit the sheets can alleviate any stresses you had during the day and calm your running mind. Whether you love sipping chamomile tea or drawing a soothing bath with bath salts, do whatever works best for you.

"If you're someone who has difficulty falling asleep, it can help to have a relaxing ritual that you do every night. This can help take your mind off the day's stresses so that when you're ready to get into bed, you're ready to drift off to sleep," Dr. Bohl concludes.

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From nutrition to exercise to surgical procedures, there are healthy ways you can shed pounds.

It's understandingly daunting to receive a doctor's diagnosis that confirms your body mass index (BMI) or waist circumference indicates obesity. This condition puts you at an increased risk for many types of cancer, high blood pressure, coronary heart disease and stroke, as well as being associated with sexual inactivity and sexual dysfunction for both men and women.

For men, obesity may lower total and free testosterone levels, and abdominal obesity is linked to erectile dysfunction (ED), especially in older men. Excess fat in the inner thighs and pubic region can heat up the testes, resulting in limited sperm production.

Obesity can lead to difficulties in conceiving and infertility in women.

Being overweight may also lower the stamina you have for sexual performance, and obesity in general can lead to changes in the metabolism of sex hormones, which ultimately decreases libido. For some individuals, body image based on physical appearance may also negatively impact sexual activity and desire.

Fortunately, there are physician-approved methods and strategies you can employ to help you achieve healthy weight loss.

Sarah Musleh, M.D., an endocrinologist at Anzara Health, a telemedicine practice based in Honolulu and serving patients in seven other states, advised anyone embarking on a healthy weight loss journey to consult a physician who can work with you to create a personalized solution, taking into account the full picture of your health and well-being.

"Patients are not alone," she added. "There are trained doctors and professionals out there dedicated to the care of people who are overweight or obese, and they are passionate about helping them achieve their goals."

Before choosing the path that's best for you, it's helpful to identify common misconceptions about weight loss, which include misinformation that frequently deters people from beginning and continuing along their journeys to healthier weights.

Musleh said her patients express some common misconceptions, all of which she confirmed are false.

"The myths I hear are, 'Being overweight or obese is my fault and it is purely due to my dietary choices and inactivity' or 'All I can do to lose weight is to eat less and move more,'" she said. "People will say, 'There is a specific diet out there that works for everyone and will work for me' or 'Taking weight loss medication is cheating and dangerous.'"

Musleh and her professional colleagues agree on one aspect. Healthy weight loss can truly be achieved if your focus is placed on two or more of these four distinct areas: nutrition and diet, exercise, medication and surgical procedures.

Let's take a look at each option.

Thais Aliabadi, M.D., an OB-GYN in Los Angeles who created the weight loss solution Trimly and has been featured on the TV shows "The Dr. Phil Show" and "Keeping Up With the Kardashians," advised using a careful eye on what you eat when beginning your journey to healthy weight loss.

Aliabadi and Musleh both recommended pairing your healthy, nutritious diet with a near-daily exercise practice, as changing food habits might not be enough to achieve your goals.

Aliabadi noted that within her Trimly weight loss program, she prescribes a class of medications called GLP-1 agonists. Originally created for people with diabetes, a side effect of this medication is weight loss, making it a potential solution for patients who have type 2 diabetes, insulin resistance or polycystic ovary syndrome (PCOS), and also for patients who have tried other forms of diet and exercise without getting the results they need.

"When I use GLP-1 medications, my patients lose 24 pounds on average within the first four months of the program," she added. "This is without changing their lifestyle or eating habits. Those patients that do add movement and create healthier eating habits see even more weight loss."

Shawn Garber, M.D., is the founder and director of the New York Bariatric Group in New York City, and he's performed more than 3,500 laparoscopic gastric bypass procedures for patients aiming to reach and maintain healthy weights.

He explained that minimally invasive weight loss procedures, such as the gastric sleeve (also referred to as the sleeve gastrectomy or the vertical sleeve gastrectomy), gastric bypass surgery, adjustable gastric banding and the duodenal switch, can help patients succeed in both losing weight and keeping the weight off if coupled with lifestyle changes in diet and exercise.

"Most people can successfully lose weight with healthy eating habits and an exercise regimen. However, they can tend to see the weight creep back on as the weeks, months and years pass by," Garber added. "Beyond exercising and calorie counting, biological functions in our bodies play a major role in not only the way we lose weight but how we keep it off. Even a serious exercise regimen may not reset your weight to an appropriate BMI. We have found that bariatric surgery has the best long-term rate of success. Procedures like the vertical sleeve gastrectomy help our patients lose 60 percent or more of their excess weight and, more importantly, keep it off long term."

Garber pointed to studies done by the National Institutes of Health (NIH) that confirm the efficacy of weight loss procedures, but he doesn't interpret these encouraging findings to mean weight loss surgery is a Band-Aid or quick fix for healthy weight loss.

"The NIH concluded that surgery is the only effective means of treating severe obesity on a long-term basis," he noted. "Yet weight loss surgery is not an easy fix. On the contrary, weight loss surgery is a tool. Our goal as providers is to ensure that patients are educated on the procedures and understand the lifestyle changes that are needed to ensure success with the surgery."

Musleh explained that healthy weight loss is unique to the individual. However, if your best, sustained efforts are not producing the results you seek, it might be time to speak with a medical expert who can diagnose any underlying or unknown health issues.

"Sustained and long-term weight loss needs to happen slowly over time and by incorporating several dietary and lifestyle measures," she said. "The real truth about weight loss is if you are trying to lose weight and unable to reach a healthy weight or maintain weight loss, it is worth your time to seek a complete medical evaluation to rule out any contributing medical factors. A full evaluation will also help you discover if you have any comorbidities or complications related to your weight that should be addressed and treated."

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Long-term dietary change is not easy. Whether you want to lose 2 or 20 pounds, every diet or dietary change requires certain principles that are necessary to actually lose the desired pounds. Maybe you've already tried various methods to get rid of your excess weight, but always gave up in the end. If you want to lose weight properly and also permanently control your diet, these are practical strategies for both weight loss and weight loss prevention.

Long-lasting weight loss

Without some willpower and motivation, losing weight is very difficult. We have many goals in life - we pursue some persistently, others we let slip. Why is that? Of course, it's due to our drive to achieve a goal. If it seems too unrealistic or too unimportant, we don't even start. In order to pursue a balanced diet in the long term and perhaps also regularly go to the gym, you need a compelling reason that drives you to lose weight. If you also follow these tips, you will get a big step closer to your goal on the scale:

Eat consciously

Drink more water

The right foods

Buy whole grains

Beware of salt

More protein

Light calorie deficit

Take your time and chew slow

For bad foods, use smaller plates

Lose weight the right way: Avoid these 5 mistakes

With these mistakes you can unfortunately torpedo your weight loss success - so try to avoid these traps:

You dont have to exercise, but you really should.

Whether you hate sports or not, if you want to live healthy and slim in the long term, you cannot avoid some movement. Especially if you want to lose weight faster. You probably don't belong to the people who are naturally slim and never seem to gain weight. You don't need to go to the gym for two hours every other day, but choose a sport that you pursue 1-3 times per week and create an awareness of walking stairs and short distances in everyday life. Great side effect: More muscle mass also helps you burn fat faster.

Source: Healthline, National Library of Medicine , PubMed, NIH

This article does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the internet. If you think you may have a medical emergency, immediately call your doctor or dial 911.

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Losing weight is a common goal for many people, but it's often easier said than done. Many individuals hope to achieve rapid weight loss in a short period of time, but the reality is that losing weight quickly can be difficult and often unsustainable. There are several reasons why people can't lose weight fast, including physiological and behavioral factors.

First, it's important to understand that weight loss is a complex process that involves numerous physiological factors. To lose weight, an individual needs to create a caloric deficit, meaning that they consume fewer calories than they burn. This deficit can be achieved through a combination of diet and exercise. However, the rate at which an individual can safely create this deficit varies based on their age, sex, height, weight, and activity level.

Additionally, the body has a set point for weight, which is the weight at which the body naturally wants to settle. This set point can be influenced by factors such as genetics, metabolism, and hormone levels. When an individual tries to lose weight quickly, their body may resist by slowing down their metabolism or increasing their appetite, making it harder to maintain a caloric deficit.

Another reason why people can't lose weight fast is due to their behaviors and habits. Rapid weight loss often requires significant lifestyle changes, including adopting a healthier diet and increasing physical activity. However, these changes can be difficult to sustain in the long term. For example, an individual may be able to stick to a restrictive diet and intense exercise regimen for a few weeks or even months, but eventually, their willpower may wane, leading to a return to old habits and weight gain.

Furthermore, people often underestimate the impact of external factors on their weight loss journey. For instance, stress, lack of sleep, and certain medications can all contribute to weight gain or hinder weight loss efforts. Many people also struggle with emotional eating, where they turn to food as a coping mechanism for stress or negative emotions. Addressing these underlying issues is essential to achieving sustainable weight loss.

In conclusion, while it's possible to lose weight quickly, it's not necessarily a healthy or sustainable approach. To achieve lasting weight loss, individuals need to make gradual changes to their diet and exercise habits and address any underlying emotional or physical factors that may be hindering their progress. Losing weight should be viewed as a journey, not a quick fix, and patience, consistency, and a positive mindset are key to success.

Visit My Weight loss Strategy Guide Here For More Tips.

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Arif Qazi / Insider

Metformin is a diabetes drug that's also taken off-label for weight loss and anti-aging.

It can have some severe gastrointestinal side effects, including diarrhea without warning.

Experts recommend starting on a low dose, and cutting carbohydrates to help ease side effects.

It started out like any other last-minute trip to the grocery store.Dressed in pants, a top, and a colorful shawl draped around her shoulders, Gina Holden headed into the supermarket, grabbed what she needed, and hustled back to her car.

It was 2016, and Holden, then in her mid-60s, had been on metformin for about 18 months to control her type 2 diabetes. At the time she was diagnosed, a doctor told her it was the best medicine around for her condition.

Over the course of the year and a half since she started taking metformin, she had already dealt with the gastrointestinal side effects of the medication many times, including some recurring episodes of violent diarrhea. But nothing had prepared her for what was coming next.

As Holden placed the groceries in her car, suddenly, she knew she needed to find a bathroom. Immediately.

"By the time I got into the store and in the stall in the bathroom, everything just let loose it just flowed all over the floor," she told Insider.

After cleaning herself up, Gina had to devise a way to get out of the store with no clean pants and no clean underwear.

"I tied the shawl around me, held my head up high and walked to the car," she said.

Corbis News via Getty Images

Holden shared her story with Insider willingly, even though she admits it is embarrassing, gross, and now that it's all over something "we all laugh about." She shared it because she said she's "flabbergasted" and concerned that people would use the same diabetes drug that caused her so much grief for off-label purposes like anti-aging and weight loss.

Metformin is a cheap, generic, metabolism-changing drug that's available without a prescription in many countries. The World Health Organization considers the pill an "essential" must-have for pharmacies worldwide, because of how well it regulates blood sugar for diabetic and pre-diabetic people. It's also increasingly being used off-label for weight loss, or to potentially delay aging in older adults. Yet a percentage of people who try metformin, anywhere from one tenth to one third of patients, may never tolerate this medication well.

Story continues

It's true that many people lose a few pounds when they start metformin one study found the average is about six pounds.

But "do they know the side effects?" Holden said. "It can really upset your system."

Other patients who'd been on metformin for as long as 20 years told Insider that suddenly, they too developed severe, floodgate-style diarrhea like Holden's. The kind that led to embarrassing episodes at restaurants, casinos, and family gatherings. These patients requested to only be identified by their first names, because the episodes were so shameful and isolating. The patients that Insider spoke to were all over the age of 65, but none had had incontinence issues before taking metformin.

Doctors caution that it's difficult to blame metformin single-handedly for these events, or to know for sure the diabetes pill was the cause of these accidents.However the patients Insider spoke to said that all of the embarrassing diarrhea issues ceased once they stopped taking metformin.

nhungboon/Shutterstock

Richard, age 78, had been on metformin for about 20 years for his type 2 diabetes when the severe diarrhea episodes started happening. At first, he rationalized the accidents:Maybe he got food poisoning. Maybe the eggs weren't fully cooked.

Finally, when he "just couldn't make it to the bathroom" one time and there wasn't a clear culprit involved, he decided to talk to his doctor.

A colonoscopy came back clean. But, one of his doctors suggested he come off metformin, just to see if it helped his condition. As soon as Richard quit metformin, and started eating some some probiotic yogurt every day, his GI issues went away.

"I will say that my stomach, my whole gut is off-base and to this day it still continues to be a little bit of a issue, but at least it's allowing me time to get to the bathroom," he said.

84-year-old Irma shared a similar experience with Insider. She had been taking a low dose of metformin without issue for about three or four years when,over the course of a few months in the fall of 2021, diarrhea became part of her daily life.

"Most of the time I didn't make it to the bathroom," she told Insider, saying she "had very little warning."

Irma started taking over the counter stomach remedies like Pepto Bismol, but they didn't seem to help much. In fact, the diarrhea was getting worse, and so was Irma.

Over the course of about a week, she became so severely dehydrated that she finally called 9-1-1 and had to be rushed to the hospital.

At the hospital, doctors suggested that the metformin might've been a key factor at play in the severe diarrhea. So, Irma went off the medication, and started taking another diabetes drug instead. She says diarrhea hasn't been an issue.

"Never before, and never since," she said.

Dr. Nir Barzilai is the director of the Institute for Aging Research at the Albert Einstein College of Medicine. He wants to conduct a large, nationwide trial of metformin for aging.Courtesy of Nir Barzilai

Doctors say there are several things patients can do lessen the risk of an embarrassing 'episode'

Most doctors suggest starting metformin at a smaller dose, and ramping up to a higher prescription strength.

"You really do need to titrate up slowly," Dr. Susan Spratt, a metabolism specialist and endocrinologist at Duke University Hospital, told Insider. "Sometimes, people cannot tolerate the maximum dose and we just try to get them on the maximum tolerated dose."

Dr. Nir Barzilai, who is currently on a yearslong quest to investigate whether metformin really can slow down aging, says that there are some people who won't ever be able to tolerate the drug, and part of that may come down to genetics.

For the first week or so, most metformin patients might experience an upset stomach, cramps, feeling full with very little food, and some diarrhea.

"It usually goes away, except in some people it doesn't go away," Barzilai told Insider. "And then they shouldn't be on metformin."

Metformin intolerance might also be influenced by environmental factors, including your diet, so it can help to limit simple carbslike white bread, white rice, and sweet treats, Spratt suggested.

Finally, it can be worth trying extended release versions of metformin, which are more expensive, but tend to come with fewer stomach-turning side effects, because they are released more slowly in the gut.

"Besides the GI side effects, it is a pretty benign drug to take," Spratt said.

Despite its off-label popularity, metformin is not recommended by doctors for young, healthy people without metabolic issues. Dr. Barzilai warns "young people, less than 50 or 40" that the drug can be "harmful" for them, because it can have a detrimental effect on testosterone, on muscle building, on sperm, and, in rare cases, on liver function.

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