When you think of declining levels of testosterone, you might think of middle-aged or older men. But men under 30 can also experience low testosterone, or low T.

According to the Mayo Clinic, testosterone levels tend to peak in men during adolescence and early adulthood. Those levels typically decline by about 1 percent each year, starting around age 30. But in some cases, you may experience declining testosterone at a younger age.

Low T is a medical condition where your body doesnt produce enough of the hormone testosterone. Both men and women produce testosterone, but its called the male hormone because men produce a lot more of it. Its critical for many male characteristics, including the maturation of male sex organs, sperm development, muscle mass development, voice deepening, and hair growth. Low T can cause a variety of symptoms, including erectile dysfunction, infertility, muscle mass loss, fat gain, and balding.

If you think you might be experiencing low T, make an appointment with your doctor. In some cases, it is caused by unhealthy lifestyle habits that you can change. In other cases, it is caused by an underlying medical condition that requires treatment. Your doctor can help you identify the cause of your symptoms and learn how to manage them.

Some advertisements for testosterone replacement products may lead you to believe that simply feeling tired or cranky is a sign of low T. In reality, symptoms tend to be more involved than that. Regardless of your age, low T symptoms can include:

Many of these symptoms can also be caused by other medical conditions or lifestyle factors. If youre experiencing them, make an appointment with your doctor. They can help you identify the underlying cause and recommend a treatment plan.

Low T is less common among men under 30, but it can still occur. Contributing factors include:

Some cases of low T may be linked to other medical conditions, such as:

If you suspect that you might have low T, make an appointment with your doctor. They can use a simple blood test to determine your testosterone level.

If your doctor finds that your testosterone level is lower than normal, they may order additional tests or do an exam to investigate why. Your treatment plan will depend on your diagnosis and medical history. Your doctor may recommend lifestyle changes or testosterone replacement therapy.

You should always talk to your doctor before taking new medications, including testosterone replacement therapy and supplements. According to research published in PLOSOne, testosterone therapy may increase your risk of heart attack, particularly if you already have heart disease. Your doctor can help you understand the potential benefits and risks of different treatment options.

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Dec 28

Biochemistry, Dihydrotestosterone – StatPearls – NCBI Bookshelf

Testosterone

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Introduction

The application of the knowledgeon dihydrotestosterone-related processes spans from the prenatal development of organs to the aging-related complications in males. A clinician can single-handedly tackle the issues that occur out throughout the age spectrum. This hormone finds its utility as an essential hormone in males until puberty, after which it is considered an etiology for certain diseases. Thedualfunction of this hormone places it in the basic science and applied field of medicine. This article aims to outline thebasic biochemistry of the hormone, its physiological functions at different stages of development, and its role in certain pathological conditions.

Androgens are endogenous steroid hormones. They consist of the hormones dehydroepiandrosterone (DHEA), androstenedione, testosterone, and dihydrotestosterone (DHT). DHT is the most potent hormone among the androgens and is considered a pure androgen as it cannot convert into estrogen. It is formed primarily in peripheral tissues of the body, where it exerts its effects. Testosterone converts to DHT by the action of the 5 alpha-reductase enzyme at these target tissues.[1]This isolated synthesis at a specific target tissue makes DHT primarily a paracrine hormone.[2] Asit is produced mainly in the liver, only small amounts are present in the systemic circulation.[3][4]It plays a vital role in the sexual development of males. During embryonic life, it is involved primarily in the sexual differentiation of organs. Through adolescence and adult life, DHT promotes prostate growth, sebaceous gland activity, male pattern baldness, and body, facial and pubic hair growth. This hormone, however, does not seem to play any significant role in normal female physiology. The mutations leading to dramatic losses of DHT in females only have minor effects on their normal physiology. The various functions of DHT are highlighted in the respective pathologies discussed in this article.

Aswith any other disease, a deficiency or an excess of the DHT hormone leads to specific pathologies. These pathologies require identification and treatment for the adequate development and functioning of the genital organs, specifically in males. The hormone deficiency requires special attention as it affects the prenatal sexual differentiation of a fetus, which sets forth a cascade of maldevelopment issues that are unmasked only during puberty.

Cholesterol is the precursor molecule for DHT synthesis, which passes through a series of reactions to form testosterone. Testosterone is then reduced by the enzyme 5-alpha-reductase at the target tissues to form DHT. This reduction step involves the use of NADPH to remove a double bond in the testosterone molecule. There are three isoenzymes of 5-alpha-reductase: types 1, 2, and 3. 5-alpha-reductase type 2 is the most prevalent and the most biologically active isoenzyme.[1]This enzyme is present primarily at the target tissues where DHT exerts its actions, allowing the conversion of testosterone to DHT to occur only at these specific sites.[1]

DHT is significantly more potent than the other androgens; this is due to the high affinity of DHT to the androgen receptor, its slow dissociation, and a long half-life. Compared to testosterone, DHT has approximately double the binding affinity to the androgen receptor and a dissociation rate about five times slower.[1]The enzyme 3-alpha-hydroxysteroid dehydrogenase, which is present in the DHT target tissues and the liver, is responsible for the metabolism of DHT. The metabolism yields inactive metabolites, which are excreted in the urine.[3]

DHT plays a critical function in the sexual development of males, beginning early in prenatal life. The role of DHT differs as males progress through the different stages of development. It has various impacts on their physiology during childhood, puberty, and even throughout adult life.

Prenatal

During sexual development, various embryological structures develop under the influence of a variety of genes and hormones. A specific and unique environment of hormones results in male or female differentiation of structures. In males, testosterone, anti-mullerian hormone (AMH), and DHT act in concert to inhibit female differentiation and promote the development of the male phenotype. DHT is essential for the formation of the male external genitalia. The testicular Leydig cells produce testosterone under the influence of placental human chorionic gonadotropin by around day 60 of prenatal development. The luteinizing hormone (LH) from the fetal pituitary takes over testosterone production by roughly week 16. The peripheral 5-alpha-reductase type 2 converts circulating fetal testosterone to DHT, which is responsible for proper male differentiation of the urogenital sinus, the genital tubercle, urogenital fold, and labio-scrotal folds. This activity leads to the formation of the penis, scrotum, and prostate. DHT, along with insulin-like factor 3 (INSL3), helps stimulate gubernacular growth required for testicular descent. The absence of DHT may lead to ambiguous male external genitalia and undescended testis. Sex steroids accumulate from testicular production of testosterone in the male fetus and placental production of estrogen in both sexes, causing negative feedback on fetal pituitary, which helps control gonadotropin levels in the womb.

Childhood

After birth, the loss of placental estrogen removes negative feedback on the hypothalamic-pituitary-gonadal (HPG) axis, which results in a transient increase in its activity in both sexes for the first few months of life. In males, this promotes a rise in testosterone levels and, therefore, DHT. The negative feedback on the HPG axis recovers by six months of age and the levels of sex hormones remain low until adrenarche.

Adrenarche typically occurs around six years of age in both sexes. The adrenal gland develops a new layer, the zona reticularis. This layer of the adrenal gland produces androgens, including testosterone, which increases systemic testosterone, leading to the development of sebaceous and apocrine glands, contributing to the development of minor acne and body odor. Testosterone production continues to increase as the zona reticularis continues to mature. There is enough peripheral conversion of testosterone into DHT by age 10 to result in pubic hair development. These events of adrenarche are distinct from puberty though they often coincide.

Puberty

An increase in the activity of the HPG axis characterizes the onset of puberty. Hypothalamic secretion of gonadotropin-releasing hormone (GnRH) increases, stimulating pituitary LH secretion, which increases testosterone production from the testes. The increase in systemic testosterone is associated with a significant conversion to DHT at its target tissues. This DHT promotes further growth and maturation of the penis and scrotum. DHT is also the primary androgen responsible for facial hair, body hair, pubic hair, and prostate growth. The circulating level of DHT in the blood is only 10% of the circulating level of testosterone. However, the DHT level can be as much as ten times greater than testosterone due to its isolated production in peripheral tissues.[2]

Adult

DHT does not play a significant role in the normal physiology of adults. The most notable effects are prostate enlargement and male pattern hair loss as they age.[5]

The effects of DHT are mediated through the intracellular androgen receptor.It passes through the cell membrane and binds to the androgen receptor in the cytoplasm of the cell. This interaction initiates a cascade leading to the transport of the ligand-androgen receptor complex to the nucleus, where it acts as a transcription factor to alter gene expression.[1]

DHT levels are useful in the diagnosis of 5-alpha-reductase deficiency and male-pattern baldness. The elevated testosterone-to-DHT ratio is a diagnostic of 5-alpha-reductase deficiency. The test is done during early infancy or puberty when the HPG axis is active. The axis becomes stimulated with the administration of hCG in the period between infancy and puberty. The serum DHT level does not directly correlate with the production in peripheral tissues. Its level increases to near-normal following puberty due to the activity of functional 5-alpha-reductase type 1 enzymes. A definitive diagnosis requires genetic testing to identify the aberration. The utility of DHT levels in diagnosing male-pattern alopecia is controversial, with no statistical significance or correlation of DHT levels with the progression of baldness.[6]

The variations in dihydrotestosterone levels are associated with various pathological conditions. These conditions usually affect people in different stages of life.

5-alpha-reductase Deficiency

The 5-alpha-reductase enzyme is involved in the production of DHT. The enzyme deficiencies are an autosomal recessive condition, typically arising due to loss-of-function mutations in the gene encoding 5-alpha-reductase type 2.[7]Males born with a 5-alpha-reductase deficiency have underdeveloped genitalia, undescended functional testes, and a small or absent prostate. The development of the testes and the internal organs of sexual differentiation are unaltered. The presentation is variable depending on the enzyme level. In severe cases, the infants have external genitalia that appears typical for a female, and hence, are raised as one. They have a small clitoris-like penis, an unfused scrotum appearing as labia, and a short, blind-ending vagina. DHT levels are about 30% of their normal values. However, testosterone and AMH are produced normally, maintaining the mesonephric duct and inhibiting the paramesonephric duct, respectively. The testes continue to develop normally, but they fail to descend due to the lack of DHT. At the onset of puberty, the patients have a rapid increase in testosterone production from the testicles leading to the development of many secondary sexual characteristics. Their voice deepens, testes may descend, muscle mass increases, and the penis enlarges. Although DHT is involved in some of these processes at puberty, testosterone levels are sufficiently elevated to induce these changes without its influence, though they remain undervirilized in other ways. Facial hair growth is greatly diminished, and pubic hair grows in a typical female pattern. The prostate does not develop normally. The patients ultimately develop male gender identity and a sexual preference for females. These individuals can become fertile with surgery to correct the male ductal system. Female development is largely unimpacted by a congenital 5-alpha-reductase deficiency. Normal female development is not dependent on significant DHT activity. The low DHT levels may lead to reduced body hair growth and a mild decrease in pubic hair.

Androgen Deficiency

Testosterone is the primary hormone used in androgen-deficiency states like male hypogonadism, androgen deficiency of severe illness, androgen deficiency of aging, and microphallus in infancy. DHT has also been proposed as a treatment for androgen deficiency as it is a pure androgen and does not convert to estrogen. A potential advantage of DHT over testosterone is the reported and seemingly paradoxically muted effects of DHT on prostate growth. The decreased effect of DHT on the prostate gland of humans may be due to the decrease in intraprostatic estradiol levels.[8]

5-alpha-reductase Inhibitors

5-alpha-reductase inhibitors are useful in the treatment of conditions that have excessive DHT activity. The conditions include benign prostatic hyperplasia (BPH), prostate cancer, androgenic alopecia (male pattern hair loss), and hirsutism. These drugs work by inhibiting the 5-alpha-reductase enzymes, thereby reducing DHT production in tissues.[9]The most common drugs are finasteride and dutasteride. Finasteride inhibits only 5-alpha-reductase type 2, while dutasteride inhibits both type 1 and type 2 isoforms of the enzyme. Generally, the drugs are well tolerated, though they may diminish libido and sexual function.[9]

Benign Prostatic Hyperplasia

The prostate has a significant 5-alpha-reductase type 2 activity, producing large amounts of the potent DHT. This local DHT stimulates normal activity but also commonly induces hypertrophy and hyperplasia of the prostate. More than 50% of men over the age of 50 have some degree of BPH.[10]The increase in prostate growth is likely due to increased local production of DHT or increased activity of its receptor.[10]The patients may experience symptoms such as difficulty urinating and sexual dysfunction due to increased prostate growth.

The treatment of BPH mainly involves the administration of alpha-1 adrenergic antagonists. But in some patients, 5-alpha-reductase inhibitors, such as finasteride and dutasteride, are indicated. These drugs are effective in reducing the size of the prostate and relieving symptoms associated with BPH.[9]

Prostate Cancer

Prostate cancer also characteristically demonstrates an increase in the activity of DHT. There is an upregulation in all three isoforms of the 5-alpha reductase enzyme. The mutations in genes result in uncontrolled proliferation and inhibition of apoptosis, which are related to pathways involving DHT.[11]The mutations in the androgen receptor also have implications in many cases of prostate cancer.

The 5-alpha-reductase inhibitors: finasteride and dutasteride are effective in treating and decreasing the risk of prostate cancer.[11]Though several clinical trials have demonstrated an overall decrease in prostate cancer incidence with these drugs, patients undergoing these therapies have increased rates of higher-grade cancers.[11]

Male Androgenic Alopecia (MAA)

Male androgenic alopecia is commonly known as male pattern hair loss. It is a form of hair loss occurring commonly on the top and frontal region of the scalp that recedes progressively. Increased DHT activity is responsible, amongst other factors, in the pathophysiology of androgenic alopecia.[6]Men with androgenic alopecia are genetically predisposed to higher 5-alpha-reductase enzyme levels and androgen receptor activity at the hair follicles.[12]Similarly, patients with enzyme deficiency are less likely to be prone to male androgenic alopecia.[12]

The oral 5-alpha-reductase inhibitors, such as finasteride, can effectively slow or even reverse this hair loss pattern. In two large randomized controlled trials, approximately 99% of participants showed either a decrease in or reversal of hair loss.[13]The other first-line therapy for treating MAA is topical minoxidil, an arterial vasodilator.

Polycystic Ovarian Syndrome (PCOS)

DHT has a negligible role in regulating normal female physiology. However, there are implications in the pathophysiology of PCOS. It is known to cause an increase in body weight, body fat, serum cholesterol, and adipocyte hypertrophy in experimental mice.[14]Surprisingly, the administration of prenatal DHT in experimental female mice does not induce penile formation.[15]

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Biochemistry, Dihydrotestosterone - StatPearls - NCBI Bookshelf

Dec 28

Weight loss: From Cabbage to Pumpkin soup, try these 3 healthy soup recipes to lose weight – Zoom TV

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Dec 28

Christmas cake for weight loss: Lose weight with this delicious and healthy almond and raspberry cake recipe – Zoom TV

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Christmas cake for weight loss: Lose weight with this delicious and healthy almond and raspberry cake recipe Zoom TV

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Dec 20

Fad Diets: Why They Don’t Work, Sustainable Changes, and More – Healthline

Diets that Work

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These days, you cant walk down the grocery store aisle without seeing foods labeled Paleo, Keto, Whole30, gluten-free the list goes on and on. But what exactly are fad diets, and why should you care (or not care!) about them?

Consumers get bombarded with messaging about trends in nutrition on social media, in commercials, and in books, and much of the time, the advice is conflicting.

One day, eggs are great to eat. The next day, youre told to avoid them. Red wine has health benefits, but drinking too much is bad for you. Coconut oil is a miracle food, but its also really high in saturated fat, which can increase your LDL (bad) cholesterol.

Fad diets are diets that are trendy in the short term, even though theyre often not based on scientific research or evidence. That hasnt stopped the industry from taking off. In 2020 alone, the U.S. weight-loss industry was valued at $71 billion.

Fad diets often encourage deprivation and the demonization of foods, which may lead to nutrient deficiencies and disordered eating habits. They also focus on quick results and almost always on weight loss.

There isnt quality clinical evidence to back up the safety or efficacy of most fad diets.

Same thing for juice cleanse diets that supposedly detox the body. Your body already has a detoxification system: your liver and kidneys.

Even well-studied diets have been co-opted by the weight-loss industry and sold to people as quick fixes.

The ketogenic or keto diet, for instance, is an effective alternative treatment option for people with epilepsy who dont respond to traditional antiseizure medications or arent good candidates for surgery.

The diet also has some potential benefits like improving heart health, but it comes with several potential side effects. In the short term, you may experience whats known as the keto flu, which can cause temporary symptoms such as:

If you stick to the diet in the long term, your risk for developing the following may increase:

And the diet may not be suitable for people with certain health conditions like type 1 diabetes.

Another trendy food lifestyle is the gluten-free diet. Even though a gluten-free diet is necessary for some people, most dont need to eliminate gluten from their diet to be healthy.

A 2019 double-blinded randomized controlled trial the gold standard for research showed that gluten doesnt induce gastrointestinal symptoms in healthy people.

Like any other diet, its important to be well-rounded and consume a variety of nutrient-dense foods. And for some people, skipping gluten-containing products without guidance from a registered dietitian may actually be harmful.

You can better your health without focusing on weight loss. Plenty of lifestyle changes and habits can improve health markers like blood pressure and heart health walking, cooking more at home, getting quality sleep, reducing stress levels, for example.

However, fad diets are money makers, so companies make promises to bring in the big bucks. People are often duped into buying the latest weight-loss product or book only to spend even more money trying the next fad.

Instead of throwing your money away on supplements, books, and products that dont work, invest in your health by making small, sustainable changes.

Heres why fad diets probably wont do much for your health in the long term.

A calorie deficit promotes weight loss. But depriving yourself of the foods you enjoy to cut calories is likely to backfire.

And while fad diets may help you lose weight in the short term, theyre hard to stick to in the long run because of their restrictive nature.

Its also important to understand that bodyweight is just one piece of the larger puzzle that makes up a healthy person. Emerging research also suggests that weight may not have as big an impact on health as experts once believed.

If youre concerned about being healthy, a recent study suggests that physical activity may be more important than weight loss.

Of course, your diet and body weight can impact health markers like blood pressure and cholesterol, but making weight loss the end-all-be-all goal might not be the best strategy.

And relying on a quick fix like a fad diet might cause more harm than good.

Certain restrictive diets may increase the risk of developing eating disorder tendencies in people of all sizes.

And while a quick-fix diet might improve health markers in the short term, unless youre changing your habits for the long haul, those improvements, like better blood sugar control, may not be long-lasting.

Moreover, restriction can lead to cravings. Researchers are still trying to understand food cravings, but completely cutting out chocolate, potato chips, or ice cream can lead you to want those foods more than ever. Deprivation isnt a viable long-term solution because its not sustainable.

The restriction mindset can lead to binging and further restriction an unhealthy cycle that can cause weight-cycling, which is associated with a higher risk of disease and mortality.

Theres also a potential association between restrictive dieting and the development of eating disorders.

Removing your favorite foods also takes away a lot of pleasure in eating. Its possible to enjoy the foods you love and still reach your health goals.

One of the principal tenets of Intuitive Eating, for example, is gentle nutrition, the concept that you can eat healthfully while honoring your taste buds.

Often, certain foods or macronutrients become the target of fad diets. But if youre required to cut out an entire food group, the diet probably wont last. You may also be at higher risk for nutrient deficiencies.

Cutting out foods and food groups, or significantly reducing caloric intake, can make it much harder to get the nutrients your body needs.

For example, people following a strict vegan diet are at risk for vitamin B12 deficiency because the nutrient is found primarily in animal foods.

And if you eat a very low carb diet, like the keto diet, you may not be getting enough fiber or other key vitamins and minerals, which can lead to unpleasant side effects like constipation and muscle cramps.

Your diet doesnt need to involve an all-or-nothing approach. Some foods are more nutritious than others, but all foods can be a part of a healthy diet. We live in a world of delicious options, after all.

Of course, too much of a tasty thing may negatively impact your health. Large quantities of refined carbs, for instance, can cause blood sugar spikes that may eventually lead to diabetes. They may also contribute to the development of heart disease.

Carbs arent the enemy, though. You can reduce your refined carbs and sugar intake without going to the extreme. Whole grains, fruits, vegetables, and legumes contain plenty of nutrients, including fiber, which is essential for gut health.

Diets can also negatively impact your mental health.

Fad diets, in particular, are associated with an increased risk of disordered eating and eating disorders due to their restrictive nature and negative impact on body image.

Theres also the mental toll of restriction to consider. Constantly striving to eat perfectly can cause unnecessary stress, which may, in turn, affect your overall health.

Are you looking to improve your overall health? Heres what to try instead of that popular fad diet thats all over your social media feeds.

Eat consistently throughout the day to help maintain optimal blood sugar levels, prevent indigestion, and curb uncomfortable bloating.

Aim for your meals to include lean protein, carbs high in fiber, and healthy fat. Not only will this help you eat a variety of nutrient-rich foods, but itll also stabilize your blood sugar and promote a healthy gut microbiota.

Eat more fruits and veggies! Aim for 45 servings daily. Whats a serving? One cup of leafy greens, 1/2 cup of cooked veggies, a piece of fruit about the size of a tennis ball, or about 1 cup of berries.

If that sounds like a lot, start slow and add a serving to one meal or snack. Remember that canned, frozen, and dried produce count too, but try to opt for ones with no or little added sugar and salt.

The American Heart Association recommends less than 25 grams for women daily and less than 36 grams for men, but its a good idea to keep added sugar intake as low as possible for optimal health.

Youll find added sugar in sweet foods, like cookies and ice cream, but its also in many other foods like bread, crackers, and yogurt. Added sugar shows up on food labels under various names: honey, agave, invert sugar, sucrose, and fructose. Try to choose lower sugar options when you can.

Dec 20

Do Diets Really Just Make You Fatter? – Healthline

Diets that Work

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Dieting is a multibillion-dollar global industry.

However, theres no evidence people are becoming slimmer as a result.

In fact, the opposite seems to be true. Obesity has reached epidemic proportions worldwide.

About 13% of the worlds adult population has obesity, and this number increases to 35% in the United States (1, 2).

Interestingly, theres some evidence that weight loss diets dont work in the long term and may actually lead to weight gain.

As the obesity epidemic continues to grow, many people turn to calorie-restricted diets in an attempt to lose weight.

However, people with obesity arent the only ones dieting. Losing weight is a priority for many people who either have less weight or are slightly overweight, particularly women.

Many researchers believe this is related to having a poor body image, which is made worse by constant media exposure to slim models, celebrities, and athletes (3, 4).

The desire to be thinner can begin as early as grade school. In one study, more than 50% of girls ages 68 with less weight said that their ideal weight was lower than their actual weight (5).

Girls beliefs about dieting and weight are often learned from their mothers.

In one study, 90% of mothers reported they had dieted recently. Study results showed 5-year-old daughters of dieting mothers were twice as likely to already have thoughts about dieting, compared with daughters of non-dieting mothers (6).

The desire to be thin is very common in women and can begin as early as 5 years old. Early awareness of dieting is often due to a mothers dieting behavior.

Losing weight is big business worldwide.

In 2015, it was estimated that weight loss programs, products, and other therapies generated more than $150 billion in profits in the United States and Europe combined (7).

The global weight loss market is predicted to reach $246 billion by 2022 (8).

Not surprisingly, weight loss programs can be quite expensive for someone who wants to lose more than a few pounds.

One study found that the average cost to lose 11 pounds (5 kg) ranged from $755 for the Weight Watchers program to $2,730 for the medication orlistat (9).

Whats more, most people go on many diets during their lifetime.

When these multiple attempts are taken into consideration, some people end up spending thousands of dollars pursuing weight loss, often without long-term success.

The diet industry generates billions of dollars every year and is expected to continue to grow in response to peoples desire to lose weight.

Unfortunately, weight loss diets have a disappointing track record.

In one study, 3 years after participants concluded a weight loss program, only 12% had kept off at least 75% of the weight theyd lost, while 40% had gained back more weight than they had originally lost (10).

Another study found that 5 years after a group of women lost weight during a 6-month weight loss program, they weighed 7.9 pounds (3.6 kg) more than their starting weight on average (11).

Yet, another study found that only 19% of people were able to maintain a 10% weight loss for 5 years (12).

It also appears that weight regain occurs regardless of the type of diet used for weight loss, although some diets are linked to less regain than others.

For instance, in a study comparing three diets, people who followed a diet high in monounsaturated fat regained less weight than those who followed a low fat or control diet (13).

A group of researchers who reviewed 14 weight loss studies pointed out that in many cases, regain may be higher than reported because follow-up rates are very low and weights are often self-reported by phone or mail (14).

Research shows that the majority of people will gain back most of the weight they lose while dieting and will even end up weighing more than before.

Although a small percentage of people manage to lose weight and keep it off, most people regain all or a portion of the weight they lost, and some gain back even more.

Studies suggest that rather than achieving weight loss, most people who frequently diet end up gaining weight in the long term.

A 2013 review found that in 15 out of 20 studies of people without obesity, recent dieting behavior predicted weight gain over time (15).

One factor that contributes to regain in people with less weight is an increase in appetite hormones.

Your body boosts its production of these hunger-inducing hormones when it senses it has lost fat and muscle (16).

In addition, calorie restriction and loss of muscle mass may cause your bodys metabolism to slow down, making it easier to regain weight once you return to your usual eating pattern.

In one study, when men with less weight followed a diet providing 50% of their calorie needs for 3 weeks, they started burning 255 fewer calories each day (17).

Many women first go on a diet in their early teen or preteen years.

A lot of research shows that dieting during adolescence is associated with an increased risk of developing overweight, obesity, or disordered eating in the future (18).

A 2003 study found that teens who dieted were twice as likely to become overweight than non-dieting teens, regardless of their starting weight (19).

Although genetics play a large role in weight gain, studies on identical twins have shown that dieting behavior may be just as important (20, 21).

In a Finnish study that followed 2,000 sets of twins over 10 years, a twin who reported dieting even one time was twice as likely to gain weight compared with their non-dieting twin. Also, the risk increased with additional dieting attempts (21).

However, keep in mind that these observational studies dont prove that dieting causes weight gain.

People who tend to gain weight are more likely to go on a diet, which may be the reason why dieting behavior is associated with an increased risk of gaining weight and developing obesity.

Rather than producing lasting weight loss, dieting among people who dont have obesity is associated with an increased risk of gaining weight and developing obesity over time.

Fortunately, there are some alternatives to dieting that give you a better chance of avoiding or reversing weight gain.

Try shifting the focus from a dieting mentality to eating in a way that optimizes your health.

To start, choose nourishing foods that keep you satisfied and allow you to maintain good energy levels so you feel your best.

Eating mindfully is another helpful strategy. Slowing down, appreciating the eating experience, and listening to your bodys hunger and fullness cues can improve your relationship with food and may lead to weight loss (22, 23, 24).

Exercise can reduce stress and improve your overall health and sense of well-being.

Research suggests that at least 30 minutes of daily physical activity is particularly beneficial for weight maintenance (25, 26).

The best form of exercise is something you enjoy and can commit to doing long term.

Body mass index (BMI) is a measure of your weight in kilograms divided by the square of your height in meters. Its often used to help people determine their healthy weight range.

Researchers have challenged the usefulness of BMI for predicting health risk, as it doesnt account for differences in bone structure, age, gender, or muscle mass, or where a persons body fat is stored (27).

A BMI between 18.5 and 24.9 is classified as normal, while a BMI between 25 and 29.9 is considered overweight, and a BMI above 30 refers to having obesity.

However, its important to recognize that you can be healthy even if youre not at your ideal weight. Some people feel and perform best at a weight higher than whats considered a normal BMI.

Although many diets promise to help you achieve your dream body, the truth is that some people simply arent cut out to be very thin.

Studies suggest that being fit at a stable weight is healthier than losing and regaining weight through repeated cycles of dieting (28, 29, 30).

Accepting your current weight can lead to increased self-esteem and body confidence, along with avoiding the lifelong frustration of trying to achieve an unrealistic weight goal (31, 32).

Try to focus on being healthier instead of aiming for an ideal weight. Let weight loss follow as a natural side effect of a healthy lifestyle.

The desire to be thin often begins early in life, particularly among girls, and it can lead to chronic dieting and restrictive eating patterns.

This can do more harm than good. Contrary to popular opinion, permanent changes in lifestyle habits are needed.

Breaking the dieting cycle can help you develop a better relationship with food and maintain a healthier stable weight.

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Do Diets Really Just Make You Fatter? - Healthline

Dec 20

Neuropathy No More Reviews (Blue Heron Health News) Does It Work? – Outlook India

Diets that Work

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Neuropathy No More Reviews (Blue Heron Health News) Does It Work? Outlook India

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Mahesh Babu and Shehnaaz Gills diet plan for fancy weight loss tips: 2022 most searched topic list is h – Economic Times

Intermittent fasting may not work for women, instead of weight loss, it could lead to complexities – India TV News

Cardiovascular fitness: Steps to take in your 20s and 30s for a healthy heart – Hindustan Times

Healthline: Medical information and health advice you can trust.

Biochemistry, Dihydrotestosterone – StatPearls – NCBI Bookshelf

Weight loss: From Cabbage to Pumpkin soup, try these 3 healthy soup recipes to lose weight – Zoom TV

Christmas cake for weight loss: Lose weight with this delicious and healthy almond and raspberry cake recipe – Zoom TV

Fad Diets: Why They Don’t Work, Sustainable Changes, and More – Healthline

Do Diets Really Just Make You Fatter? – Healthline

Neuropathy No More Reviews (Blue Heron Health News) Does It Work? – Outlook India

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