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Currently, male contraception is limited to vasectomies and condoms. The researchers hope to provide more options in the future.

A new study presented at ENDO 2022, the annual meeting of the Endocrine Society in Atlanta, Georgia, suggests that two experimental male contraceptive pills appear to successfully reduce testosterone without causing unacceptable side effects.

The drugs, DMAU and 11-MNTDC, are categorized as progestogenic androgens. These medications reduce testosterone, which reduces the number of sperm. Lowering testosterone levels often has unpleasant side effects. However, the majority of the men in the trial were willing to continue taking the drugs, indicating that the adverse effects were acceptable.

Male contraception options are currently restricted to vasectomy and condoms, and are thus extremely limited as compared to female options, said lead researcher Tamar Jacobsohn of the Contraceptive Development Program at the Eunice Kennedy Shriver National Institute of Child Health and Human Development. Development of an effective, reversible male contraceptive method will improve reproductive options for men and women, have a major impact on public health by decreasing unintended pregnancy, and allow men to have an increasingly active role in family planning.

The study consisted of two Phase 1 clinical trials with 96 healthy male participants. For 28 days, the males in each trial were given either two or four oral pills containing the active drug or a placebo. Testosterone levels fell below normal after seven days on the active drug. The testosterone levels in the placebo-taking men remained within the normal range.

The study found that 75% of men who took the active drug said they would be willing to use it in the future, compared with 46.4% of those taking a placebo. Men who took the four-pill daily dose (400 milligrams) had lower levels of testosterone than those taking the two-pill, 200-milligram dose. There was no significant difference between the two active treatment groups in satisfaction with the drug or their willingness to use it in the future or recommend it to others.

Mens positive experiences in clinical trials and high ratings of acceptability for this male pill should serve to excite the public about male birth control being potentially widely available in the coming decades, Jacobsohn said.

Meeting: ENDO 2022

The study was funded by the Eunice Kennedy Shriver National Institute of Child Health and Human Development.

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Male Contraception Pills Show Promise And They Have No Major Side Effects - SciTechDaily

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Every woman you know is fighting a lifelong battle against a single chin hair. That viral tweet, recently written by stand-up comedian Julia Claire, has garnered more than 41,000 likes and countingso it sounds like she might be onto something.

Hey, weve certainly been there. Sometimes you just happen to catch a glimpse of yourself in the mirror and suddenly theres a chin hair right there, in all its glory, protruding from the same spot it always mysteriously appears in, even though you could swear you plucked that sucker like a month ago.

Responses to Claires tweet may have been just as relatable as the original thought: You never see it growing. Its either freshly plucked or 3 inches long, one person tweeted. That thing is not of this realm. Dark forces summon it overnight because I cannot accept that its been growing all this time and I didnt notice it until it was Rapunzel length, another added.

Of course, chin hair (or any facial or body hair, for that matter) is absolutely normal in everyone and nothing to be ashamed of, regardless of your gender, Susan Massick, MD, associate professor of dermatology at the Ohio State University Wexner Medical Center, tells SELF.

That said, its also totally fine if you prefer to remove any of your body hair, including the ones on your chin that seemingly sprout overnight. Chin hair can seem different and even tougher than other hairs on your face, and theres a reason for that. The hairs on your body can generally be divided into two camps: vellus hairs, which are usually lighter, thinner, and smaller (peach fuzz); and terminal hairs, which are darker, thicker, and longer.

Your bodyincluding your face and neckis covered in vellus hair, but sometimes vellus hair can turn into terminal hair, board-certified dermatologist Ife J. Rodney, MD, FAAD, founding director of Eternal Dermatology and Aesthetics and professor of dermatology at Howard University and George Washington University, tells SELF. The culprit, she says, is usually testosterone; everyone has this hormone in their bodies, but some people produce more of it than others and each persons hair follicles react to varying hormone levels differently. Cis women mostly have vellus hair with very few thick dark hairs on the face, Cindy Wassef MD, assistant professor at the Rutgers Center for Dermatology, tells SELF.

Depending on your health history, you may be more prone to robust body hair growth. People with polycystic ovary syndrome (PCOS), for example, have high levels of androgens (a group of sex hormones that includes testosterone), which then leads to what some consider excessive hair growth.

And, again, each person has a unique hormonal makeup and genetic predispositions, so those random chin hairs are just part of what makes you, well, you. Its hard to say exactly why you might have one or two that grow like a weed in the same spot, but Dr. Rodney says it can happen on a hair follicle by follicle basis. I think of it as those particular follicles have a lower threshold for testosterone, she says.

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Why Do I Have 1 to 3 Sharp Little Chin Hairs That Keep Coming Back? - Self

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We can rehash these often underhanded or overly glib points which follow party lines, or we can have a frank discussion about the biological differences between men and women. These distinctions go way beyond reproductive organs, though most of us are unaware of how much due to the prevailing discourse. Biological differences between women and men dont start and stop at the reproductive system. From our backs to our hair to our stomachs, the physiology of both genders offers up fascinating insights into the variations which make us who we are.

Your colon is an organ that is critical to the function of your digestive system. You might think that the colon for both women and men is pretty standard, given that we both need our digestive systems to process the food we eat, but there is one important distinction. The colon in the average female is 10 centimeters longer than a males, meaning that part of it has to lie in her pelvis, along with her bladder and reproductive organs.

A longer colon in women helps them retain fluid during pregnancy to nourish the amniotic sac. With a growing baby inside her, a woman needs much more fluid both to stay hydrated and to keep the sac filled, thereby creating the need for a longer colon compared to a mans. Gastroenterologist Dr. Robynne Chutnik describes the difference as being between a gentle horseshoe and a tangled up Slinky.

The colon in the average female is 10 centimeters longer than a males.

Because of the longer colon, the digestive process for women is much slower as theres more space to move through (sometimes taking an extra 14 hours), which makes us susceptible to digestive discomfort like bloating and constipation. If youve ever wondered why you seem to get more stomach aches than your husband, its just taking your colon longer to process the fuel.

Its frustrating to say the least, but men always seem to be able to drop those few extra pounds (and keep them off) quicker than we can. In fact, women on average tend to have 6-11% more body fat than men. Men also have more muscle than women due to their higher amount of testosterone.

This biological conditioning goes back to prehistoric times. Men need to be lean and muscular to compete with one another, hunt, work, and provide, while women need more body fat for (you guessed it) pregnancy. The male metabolism works much faster than a females, enabling men to lose weight quicker in order to be lithe and lean hunters. Women are in fact biologically wired to store more fat, both for themselves and their children.

While you may have a 30-step skincare routine, your boyfriend still washes his face with a bar of soap thats three years old (sigh). Thats probably because there are tons of differences between male and female skin.

A mans dermis (the deeper, inner layer of skin) is 20% thicker than a womans. However, a mans skin is also prone to more irritation, especially due to shaving, which can remove the surface of skin cells and expose the sensitive layer underneath to more debris and bacteria.

Men also have more oil-producing glands, or sebum, and make about twice as much as women do. Theyre also more prone to acne and clogged pores, which are much more pronounced. When it comes to collagen, both men and women have it hard but women have it harder. Mens collagen is about 65% stronger than womens, which is one reason why men dont get cellulite. While men experience a steady decline of collagen throughout their lives, women lose theirs at a much faster pace once theyve hit menopause.

The variations dont begin and end with organs. The lumbar curve (which gives our spine its shape and curvature) is one vertebra longer in women than in men. Specifically, women have three wedged-shaped vertebrae in their lumbar region, and men have two.

The extra vertebra accommodates the shifted center of gravity during pregnancy.

This differentiation assisted early civilization when they began to walk on two feet, and womens longer lumbar curve has helped accommodate their changing center of gravity during pregnancy. One scientist for The Harvard Gazette explains, To accommodate this shifted center of gravity, womens spines have evolved to help offset the additional weight in the abdomen during pregnancy, so that the back muscles are not taxed in counter-balancing the destabilizing effects of the babys weight.

Another benefit of a curvier lumbar curve? Men find it very attractive.

Body and facial hair have long been a significant indication of maturity and high testosterone in men. The prevalence (or lack thereof) of hair on the body is due to the presence of androgens, a natural hormone that binds receptors together and aids in the production of sex hormones and developing physical characteristics during puberty.

Women have less androgens and less testosterone than men, limiting their body and facial hair. However, we now know that the presence of more hair on women on specific parts of the body, known as hirsutism, is a key marker of hormonal imbalances such as polycystic ovarian syndrome. PCOS is an endocrine and hormone disorder that results in increased acne, cysts on the ovaries, and irregular periods, along with other complications.

More facial and body hair in men is a high testosterone marker, but it has practical purposes as well. Once again, going back to the age of caves and the dawn of civilization, women knew the strength of their potential mate based on the prevalence of his facial hair. While this seems like an outdated concept nowadays, it really isnt, given that we know women on hormonal birth control are predisposed to pick effeminate men with less traditional testosterone markers, due to the influence of artificial estrogen in their system.

It may seem like all of these biological differences benefited humans in a different age or a different time. Now, they simply exist within us without any real purpose. But thats a pessimistic way to go about appreciating our differences. Our biology has worked to our advantage for thousands of years, and its only in a postmodern, egalitarian age that we view these benefits as drawbacks, or ignore them altogether. The biology of man and woman works for their survival and their procreation, which seem primitive and outdated to us now. But humans have always had these natural instincts to create and provide and the contrasting balance of our bodies is ideally designed for those fundamental means.

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Weve all seen them. Plastered over magazine covers at your local grocery store, reads Lose 20 pounds in 1 week!

New diets are coming in hot and every day it seems like theres something new to the weight loss game that works better. But, if diets worked, why are we having to keep doing them?

Despite what the media conveys, there is no secret to weight loss. Whether you are doing Keto, Paleo, Carnivore, Whole30, or anything between, a diet is a diet.

Research continues to prove that diets dont work. Any eating pattern change that is too drastic harms sustainability.

If we are unable to sustain the changes we make, any weight loss we have achieved in the process will come right back on.

Instead of hanging on to the yo-yo train, take the next stop and consider some of the tips below.

The key to successful weight loss is being able to stick with the changes you make. This means making changes that are a little bit smaller and less drastic.

Without further ado, here are 8 science-backed tips that can help you lose weight fast and sustainably.

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According to theDietary Guidelines for Americans,a balanced diet should include the five food groups. This includes fruits, vegetables, whole grains, low-fat dairy products, and protein.

You should also aim to consume low amounts of processed foods. These tend to be high in added sugar, sodium, and saturated fats.

To help you balance your plate, the USDA has created theMyPlategraphic for reference. This graphic shows what a typical meal should include, along with the portions.

For example, they recommend aiming to fill half of your plate with fruits and vegetables. The other half of your plate should consist of a fourth protein and a fourth carbohydrate.

To put this together, consider you are planning to have chicken with rice and a side salad. When you make your plate, fill half with the salad, a fourth with chicken, and a fourth with rice.

If you are planning to have pasta that contains only noodles and a cream sauce, throw in some protein and some veggies. Any meal can be adjusted to fit within these guidelines.

Balancing your meals helps to ensure you are getting a variety of nutrients. It also helps to keep you feeling full and satisfied for longer.

Protein, healthy fats, and fiber, all help to keep us fuller during our meals. If we are missing one of these components, we are a lot more likely to overeat throughout the day.

Its a mistake many of us make, some daily, and thats drinking your calories. What we drink, although often overlooked, can be impactful on our waistline.

Cutting out sugar-laden beverages can mean big weight loss for those who consume them regularly. These include sodas, juices, energy drinks, sugary coffees, sports drinks, and more.

Although they are delicious, they can be packed with sugar and calories, even in drinks, we may not consider sugary, such as fruit juices.

For example, a 12-ounce can of Pepsi contains 150 calories and 41 grams of added sugars. For someone who consumes 3-4 of these daily, enough to be an extra meal.

Consuming excess amounts of added sugars can have a large impact on our weight and our health. According to theAmerican Heart Association, added sugars should be limited to no more than 6-9 teaspoons per day, about 24-36 grams.

Research shows that a high intake of sugar-sweetened beverages can skyrocket our risk of developing obesity. It can also raise our risk of developing other chronic conditions, such as type 2 diabetes, heart disease, kidney disease, and more (1,2).

Instead of reaching for a sweet drink, opt for water. Many Americans are not consuming enough water throughout the day.

This can lead to low energy levels and increased incidences of snacking. Although there is currently no set guideline for recommended water intake in adults, a good rule of thumb is 64 ounces.

If you dont love water, try dressing it up by infusing it with fruit. You can also choose to eat more hydrating foods, such as watermelon, cucumbers, grapes, and celery.

You may think youre doing yourself a favor by choosing to cut out a meal or two, but this is wreaking havoc on your metabolism. When we go long periods without eating, its more likely that we will over-eat later in the day.

Instead, plan to eat consistently, whether that means three meals per day, snacks in between, or small, frequent meals. The key is what best controls your hunger levels so that you do not feel the need to overeat at your next meal.

Be sure to use tip #1 to help build your meals and always include a snack that contains a protein source to get the most bang for your buck.

If you are a snacker, re-evaluating your snack choices can help lead to significant progress when it comes to weight loss. When choosing a snack, its important to be mindful of the choices you make in terms of food quality and calories.

Try to limit choosing highly processed food items for snacks, such as chips, cookies, crackers, etc. These foods are easy to overeat and often contain high amounts of calories, sodium, added sugars, and saturated fats.

Instead, try pairing a fruit or vegetable with a protein source to keep you satisfied without all the additional calories. This could be apples with cheese, a banana or celery with peanut butter, or cottage cheese with pineapple.

Aim to keep more of these options in your fridge or pantry to encourage you to choose them over processed snack foods. This tip could help you cut down on the extra calories and boost your nutrition with a simple swap.

Being fully present during your meals and snacks can make a big difference when it comes to your eating habits. Many of us are guilty of distracted, emotional, and even boredom eating.

Its no secret that eating can be pleasurable. Because of this, we often reach for food to cope with different emotions. This can lead to overeating and weight gain.

Practicing mindful eating strategies can help us make better food choices overall. This can lead to progress with sustainable weight loss.

Mindful eating is an approach created to help us recognize and better cope with our emotions when it comes to food. Studies on mindful eating show weight loss promise from behavior change and overall stress reduction (3,4,5,6).

Next time you plan to enjoy a meal or snack, consider the following:

Its common to want to perfect the art of weight loss however, this often leads to the all-or-nothing mentality. This thought process can be detrimental to any weight loss progress. Remember that all foods can fit in a healthy diet.

Instead of focusing on what foods you cannot eat anymore, or labeling foods as good or bad, practice moderation. Emphasize adding more good foods to your diet versus cutting out everything you feel is bad.

If you have a bad meal, a bad day, or a bad week, instead of filling yourself with guilt, focus on moving forward.

Just because you didnt eat as well as you had hoped during that time, doesnt mean you failed. Failure only occurs when we stop trying.

Many people underestimated how important getting adequate sleep is. To be present, energized, and make the best decisions each day, we need to be well rested.

In fact, there is a strong connection between sleep and weight. When we dont get adequate sleep each night, our hormones become disrupted. This includes hormones that play a role in appetite, Leptin (which promotes fullness), and Ghrelin (which promotes hunger).

Its also believed lack of sleep can affect our food preferences. This can increase our chances of reaching for high carbohydrate, calorically dense foods (7).

Its recommended to get a minimum of 7-8 hours of uninterrupted sleep each night. If you struggle with getting enough sleep, consider the following:

Last, but certainly not least, get your body moving. Physical activity is a great way to accelerate your weight loss progress.

To make the most out of your weight loss journey, aim to incorporate both aerobic exercise and strength training.

TheCenter for Disease Control and Preventionrecommends 150 minutes of moderate-intensity activity each week. That is about 30 minutes per day of any exercise that gets your heart rate up.

Its also recommended to include at least 2 days of strength training exercise. These exercises should target the major muscle groups (legs, hips, back, abs, chest, shoulders, and arms).

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Since two-thirds of Americans have obesity or are overweight, it is no wonder that many people want to find ways to lose weight. Making a habit of exercising, eating fewer calories, and managing stress are all common ways that people try and tackle their weight management goals. And among the good-for-you food choices that make frequent appearances on a weight loss diet, smoothies tend to top many peoples' lists.

Sure, sipping on a mixture of fruit, veggies, and other smoothie ingredients can be a simple way to sneak in some important nutrients. But if you aren't careful, your concoction can be loaded with excessive amounts of added sugar, calories, and other factors that may work against your weight loss goal.

If you are on a quest to find some low-sugar smoothie recipes that may help you lose weight, you have come to the right place. Enjoying these smoothies along with incorporating proper exercise, eating balanced meals, and prioritizing sleep may help you reach that goal weight that you have been striving to achieve in a natural way.

Be sure to bookmark these five low-sugar smoothies for rapid weight loss the next time you are craving a smoothie but don't want to sip on a sugar bomb. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Berries are a quintessential smoothie ingredient, thanks to their natural sweetness that comes in a lower-calorie package. But the stars of this weight management-supporting smoothie are the surprising additions of ginger and cayenne.

Data shows that ginger intake can reduce body weight, and cayenne pepper may help with optimizing hunger control and burning calories. Having a smoothie made with these powerhouse ingredients may be your secret weapon on your weight loss journey.

Get the recipe from Minimalist Baker.

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The addition of zucchini and greens gives this smoothie some bulk with very few calories, helping provide a major satiety factor that may help people support their weight loss goals. The burst of blueberry may help improve weight maintenance, according to data published in Advances in Nutrition.

Get the recipe from Minimalist Baker.

A Fall Green Smoothie can be enjoyed any time of the year, as it is loaded with low-calorie ingredients along with weight loss-supporting additions like flax seeds and apple cider vinegar. In fact, according to the results of a systematic review and meta-analysis published in Obesity Reviews, the authors conclude that whole flaxseed is a good choice for weight management, especially for overweight and obese individuals.

This refreshing smoothie can also be enjoyed as a frozen pop. Simply pour this mixture into popsicle molds and freeze until solid.

Get the recipe from With Food and Love.

Dragon fruit is a perfect addition to a lower-sugar fruit smoothie or bowl thanks to its powerful flavor that goes well with almost any other fruit out there. With three grams of fiber and six grams of proteinall for just 182 calories, this smoothie bowl certainly qualifies as a great option for weight loss plans.6254a4d1642c605c54bf1cab17d50f1e

Get our recipe for Tropical Dragon Fruit Smoothie Bowl.

This smoothie is a major nutritional powerhouse made with no added sugars or anything artificial. Packed with antioxidants, healthy fats, and fiber, this smoothie is a perfect recipe for those trying to manage their weight and limit their added sugar intake.

Adding turmeric to this smoothie gives this dish even more weight management support, as data shows that consuming curcumin, an active compound found in turmeric, is linked to reduced BMI and weight among those with metabolic syndrome.

Get the recipe from With Food and Love.

Lauren Manaker MS, RDN, LD, CLEC

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5 Low-Sugar Smoothies for Rapid Weight Loss - Eat This Not That

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Whether youre just getting back on track with your weight loss goals, or youve been at it for a while now, you may have noticed that the last 5 to 10 pounds feel like the hardest to lose. Youre not imagining it.

The truth is plateaus on the scale and slow weight loss arent uncommon.

So why does fat loss become more difficult as we age, when in our teens and 20s the weight would melt off?

When youre busy with family, work, school (or all the above) prioritizing exercise or even finding the time to be active can be difficult, especially if youre exhausted. If youre not active, you could easily eat more calories than youre burning.

After age 30, we continue to lose lean muscle at a rate of 3-8% per year. [1] Lean muscle burns more calories than fat. But if you dont actively strength train to maintain your muscle, metabolism slows and your body will burn fewer calories than it did before, making it easy to gain weight.

This one is huge! Stress can make us feel too tired to want to exercise, but whats worse, it can make us crave junk food while raising cortisol, the stress hormone linked to weight gain. Cortisol is especially notorious for causing that stubborn belly fat. [2]

Sleeping fewer than 7 hours a night has been linked in many studies to a higher body mass index (BMI) and weight gain. [3, 4]

Those who sleep poorly quality are also more likely to make poor food choices and eat more. [5] This can make a tremendous difference when youre trying to lose weight.

Convenient prepared foods, takeout, and grab-and-go food are easy and quick options when were too busy to cook. But these foods are often high in calories, sugar, and unhealthy fats that promote weight gain and negatively affect our fat-burning hormones. They also usually have little to no nutrition, which can leave us hungry and prone to constant snacking and overeating. [6]

Natural drops in estrogen in women and testosterone in men after 40 can encourage weight gain as can pregnancy and menopause.

Poor thyroid function (hypothyroidism) can trigger thyroid hormones to go out of balance needed for healthy metabolism, causing weight gain. [7]

The good news is that if youre ready to lose the last 10 pounds, it may take a determined mindset and commitment, but it is possible!

Whether youve been trying to lose weight for a while, or youre ready to get back on track, here are a few tips to help you finally lose those stubborn pounds.

If you want to lose weight, eating whole and plant-based foods is key for a few reasons. [8]

Full of vitamins, minerals, antioxidants, and fiber, whole foods not only nourish our body but also keep us fuller longer with fewer calories than processed foods, which can increase hunger cravings, encourage us to eat more, and sabotage our weight loss goals. [9]

The body also uses whole foods more effectively while promoting balance so we can burn more fat.

Healthy whole foods to include in your diet can be lean meats, fish, eggs, veggies, leafy greens, berries, whole grains, plain Greek yogurt, and sweet potatoes.

When cooking, also skip frying and roast, bake, saut or steam instead.

You cant underestimate the power of protein! Eating protein in the right amounts can promote weight loss. But unfortunately, most of us dont eat enough of this important macronutrient.

Not only does the body finds it harder to store protein as fat, but it stimulates hormones that make us feel more feel full and satiated after we eat (peptide YY, GLP-1, and cholecystokinin) while also decreasing our hunger hormone ghrelin. [10]

In fact, a study published in Nutrition Journal found that protein is more satiating than fat and when we eat a high-protein diet, we snack less. This strategy can help us take in fewer calories, lose more weight and maintain that weight loss over the long term. [11]

We also need protein to build and maintain lean muscle. More muscle requires our body to burn more calories, which can speed up fat loss when were active. [12]

Excellent sources of lean protein include chicken, turkey, beef, fish, shrimp, Greek yogurt, tofu, tempeh, and beans.

To lose those last 10 pounds, cut refined sugar from your diet.

The problem with sugar is that it is high in calories with zero nutrition to show for it. Whats worse is that sugar can stimulate our hunger hormone (ghrelin) encouraging us to overeat, making it a major cause of weight gain. [13, 14, 15 ]

Plus, we usually find sugar in foods with other high-calorie, high-fat, low-fiber ingredients, foods like white flour, butter, and oil. Hello, baked goods! These make us feel good in the short term, but in the long run can cause energy crashes, leaving us craving more and more of the bad stuff.

Obvious sugary treats that can sabotage our weight loss include foods like muffins, doughnuts, cookies, candy and soda, and cake. But sugar can also hide in prepared foods like BBQ sauce, tomato sauce, salad dressings, energy drinks, granola bars, protein bars, yogurt, and ketchup.

Always check labels for clean ingredients and only buy items that are made with foods you can pronounce. Skip anything with preservatives and artificial flavors.

Even natural sources like honey and maple syrup are still sugar and should be avoided.

When your sweet tooth strikes, reach for a piece of fruit, Greek yogurt with berries, or a piece of zero-sugar, chocolate instead.

To lose fat, you consistently need to burn more calories than you consume each day.

The problem is most of us dont know the nutritional value of the foods were eating in relation to the portions were eating them.

And many foods marketed as healthy have sneaky amounts of sugar, high amounts of fat, or lower amounts of protein, which can put us in a calorie surplus.

For example, only 2 tablespoons of peanut butter have a whopping 188 calories!

Thats why its helpful to track your food so you can see which eating or drinking habits are sabotaging your weight loss.

And research is showing evidence that eating your macronutrients (protein, carbohydrates, and fat) in the right ratios can be more effective than counting calories alone. [16]

The best way to keep track of your macros and your daily food intake is to start by downloading a food tracking app like MyFitnessPal, MyPlate, or Calorie Counter.

These apps will quickly calculate your daily calorie needs along with the ratio of macros you should eat for your weight loss goals. You can also use a macro-counting calculator online (like this one) to find the macro ratios best for you.

Though not totally necessary, using a kitchen scale can make tracking your food more accurate. But it will help you see the nutritional value of foods in relation to portions.

For example, if you exercise less than 1 hour each day, its recommended your total food for the day should contain 30% protein, 30% fat, and 40% carbs.

The best part is that counting macros apps work with any diet (keto, Mediterranean, vegan, etc.) and most of the macro counting apps also have meal plans, so you dont have to struggle with figuring out what to eat.

You may find logging your food tedious at first, but understanding the nutritional value of what youre eating can be a huge eye-opener and the difference between seeing the scale move or not.

Drinking more water is one of the simplest changes you can make to help you burn more fat to get the pounds off.

Thirst from dehydration can mimic hunger, which means if were not drinking enough water, we may take in excess calories we dont need.

A 2015 study found that drinking about 16 ounces (500ml) of water 30 minutes before meals may help with weight loss, while an earlier study in the Journal of Endocrinology & Metabolism found that drinking 16 ounces of water increased metabolic rate by 30 percent. [17, 18]

Experts now recommend drinking half your weight in ounces of water per day. So a 150-pound person would drink 75 ounces of water per day. But you may need to drink more if you sweat and exercise a lot or live in a dry area.

If you forget to drink enough water throughout the day, try using a water tracker app on your phone. Or grab yourself a water bottle with time markers to help you remember to drink enough H20 throughout the day.

Vegetable oils like canola, soybean oil, cottonseed oil, safflower, sunflower oil, soybean oil, and foods made with them like margarine, were once mass-marketed as heart and body healthy alternatives to olive oil, butter, and lard. In fact, increases in vegetable oil consumption have coincided with greater rates of chronic diseases and obesity.

A recent animal research study found that soybean oil caused 25% more weight gain than other fats and may even be worse than sugar for weight gain. [19] And may be because of their high content of omega-6 fatty acids, which can promote inflammation in the body and weight gain.

While we need some omega-6 fatty acids to stay healthy, the typical Western diet can supply 10 or more times the amount of the anti-inflammatory omega-3 fatty acids ideal for health. [20]

Studies show that getting more anti-inflammatory omega-3 fatty acids in your diet may not only increase metabolism but help you burn more fat. [21, 22, 23]

To get more omega-3 fatty acids in your diet, eat at least 3.5 ounces (100 grams) of fatty fish like wild-caught salmon at least twice a week or take a fish oil supplement.

A study published in the Journal of the International Society of Sports Nutrition found participants who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and also a decrease in the stress hormone cortisol, thats associated with weight gain. [24]

When cooking, choose other healthy oils like ghee, olive oil, coconut oil, and avocado oil.

For another healthy fat, it may be worth working MCT oil(medium-chain triglycerides) into your diet, which research has shown can increase metabolic rate, reduce hunger and preserve muscle mass during weight loss. [25, 26, 27 ]

A flavorless oil extracted from coconut oil popular with keto dieters, MCTs are quickly and easily absorbed short molecules of fat that the body can use for immediate energy needs.

A small study with 8 men found that 12 tablespoons of MCT oil daily increased their metabolic rate by 5%, burning them an average of 120 additional calories per day. [28]

Thats over 12 pounds per year!

Never use MCT oil for cooking with heat. Try adding it to your morning coffee, and protein shakes, stir it into soups, or drizzle it over salad.

Practiced for centuries by cultures around the world, intermittent fasting (IF) is a simple practice that alternates periods of eating followed by periods of not eating. Inter With Intermittent Fasting since youre eating in a smaller window of time, youll most likely consume fewer calories, which can help you lose more weight. [29]

Studies show that intermittent fasting can also lower insulin levels and balance blood sugar while increasing Human Growth Hormone (HGH). This can boost metabolism and fat burning, and may promote building muscle mass as well [30, 31, 32]

According to a 2014 study review, intermittent fasting can help you lose anywhere 38% of your body weight and 47% of your waist circumference over 24 weeks. This is a huge amount. [33]

There are various ways to incorporate fasting into your routine, but the 16/8 method is the easiest to adopt. Simply fast for 16 hours (during sleep counts) and only eat during an 8-hour window. An eating window from noon to 8 p.m is popular and I find it easy to stick to.

And be sure to continue drinking water during your fasting window. Zero-calorie beverages like coffee and tea are okay to drink, but adding milk, creamer, or sugar will break your fast.

With intermittent fasting, its best to start slowly and work your way up over a few weeks to get your body used to not eating for extended periods of time.

Meal planning can help you avoid binge eating or grabbing unhealthy food when youre hungry. And when you have food ready to go, youll be more likely to stick to making better choices.

There is a variety of meal planning websites and apps available to help you. If you dont have time to prep and cook, consider a healthy meal delivery service.

Popular diets that many have had success losing weight with include:

Keto: This ultra low-carb high-fat diet focuses on switching your bodys energy-burning system from carbohydrates to ketones to help us burn that hard to budge fat. The benefit of the keto diet is that those who stick with it report losing fat rapidly. With a higher intake of dietary fat, you wont feel hungry. While good for quick weight loss, you may find sticking to the keto diet not sustainable in the long run.

Mediterranean Diet: This anti-inflammatory diet that doesnt cut any food groups focuses on eating the way they do in the Mediterranean with lots of vegetables, fruits, whole grains, lean meats, and healthy fats from fish, olive oil, and walnuts. A British study found that those who stuck with the Mediterranean diet for over 12 months lost 5-10% of their body weight and were twice as likely to keep it off. [34]

You cant exercise the pounds off if youre not eating right. It wont work.

But combined with a healthy diet, exercise is the next best thing to help you lose pounds.

Not only can exercise help you burn more calories to put you in a calorie deficit you need to achieve weight loss, but it can also reduce stress, boost mood, improve sleep and help build and tone muscles. And more muscle equals more calories burned.

Walking: Studies have shown this low-impact form of exercise is an effective way to lose weight. A 12-week study of 20 obese women found that walking for 5070 minutes 3 times per week reduced body fat and waist circumference.[35]

And walking is easy to work into any routine or budget. Aim to walk at least 30 minutes 5 times a week, working your way up to 7000-10000 steps per day.

Get a simple pedometer, fitness watch, or app on your phone to help you keep track.

Running/Jogging: Studies have shown that while burning calories, jogging and running can also help burn that stubborn belly fat (visceral fat) linked with the onset of a variety of chronic diseases, including heart disease and diabetes. [36, 37, 38]

HIIT: High-intensity interval training is a great way to torch calories in a short amount of time and includes periods of intense exercise alternated with a short period of rest. You can do HIIT workouts in as little as 10-30 minutes and exercises include planks, burpees, situps, squats, jumping jacks, and more.

According to a 2019 study in the British Journal of Sports Medicine, HIIT workouts burned 28.5% more fat than continuous forms of moderately paced exercise. [39]

You dont need any special equipment, but if youve never done HIIT before, its best to seek out the help of a fitness professional to help guide you through a workout thats safe and effective for your fitness level and ability.

Weight Training: Lifting weights can help you get stronger, but also help build muscle and burn more fat. [40, 41, 42]

A study over 24 weeks found weight training boosted metabolism by 9% in men (140 more calories per day) and 4% in women, burning them an additional 50 calories per day. [43]

If you dont know how to weight train or what HIIT exercises to do, try a remote personal training app.

Our favorite is Future, where you take a quiz and get paired with your own live elite fitness coach, who will make you effective workouts and guide you to burning more fat every day. You can give Future a try for only $19!

To lose the last 10 pounds exercise is important. But you can also increase your calorie burn throughout the day by doing ordinary tasks like laundry, cooking, going up and down stairs, and standing or walking more when shopping.

Referred to as NEAT or non-exercise activity thermogenesis, doing these simple tasks can add up to thousands of calories throughout the year and help you lose extra pounds over the long term with little extra effort.

The last 10 pounds can be the hardest to lose, which means staying consistent with your food tracking and exercise routine is key. And while we might drop weight quickly in the beginning, most of us will lose weight at a rate of 12 pounds per week.

Research shows that when we hold ourselves accountable, were more likely to reach our weight-loss and fitness goals.

Ways you can keep yourself accountable include:

If you really want to lose the last 10 pounds, but youve had a hard time sticking with a diet and exercise routine on your own in the past, getting a fitness coach is the most effective way to help you stay motivated so you can reach your weight-loss goals.

Research finds youll be 95% more likely to reach your goals and make better choices if you have a person outside your to report your activity to. This can be a nutritionist, trainer, or even a workout buddy.

Luckily, theres an app for that. Future Fitnessis a virtual training app that pairs you with your own remote fitness coach.

Designed based on the science of what motivates us to stay on track with our fitness goals, the Future will make you a workout program customized for you.

But whats really unique about this app is that your Future fitness coach will check in and message you every day to keep you motivated to exercise and make healthy choices.

Ive been using it for over a year and its the only thing Ive ever tried thats helped me stay consistent with my health and wellness goals.

Its like having a friend who also is also a fitness pro and can help you whenever you need fitness advice, nutrition advice, and motivation.

Future is unique because it gives you more intensive support than most other personal training apps out there.

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How To Lose The Last 10 Pounds Fast - News Azi

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You should avoid processed and junk food to achieve weight loss results.Most people have a notion that food and weight are directly proportional. As a result, they starve themselves thinking that it will help them lose weight. What many people are unaware of is that eating properly can also help them lose weight. However, you have to follow a healthy diet regimen. You should also avoid processed and junk food to achieve results early.

To be precise, how quickly you can lose weight depends on the right combination of food items in your daily diet. The right nutrients can aid you on your weight loss journey. For instance, the right combination of protein, fibre and carbohydrates could accelerate your weight loss process.

Here are a few food combinations you can try to achieve positive results in your weight loss journey.

Oatmeal and BerriesAdd oatmeal topped with berries into your regular diet. These two foods are abundant in insoluble fibre. Insoluble food fibres are excellent for the digestive system.

Pistachios and AlmondsConsuming pistachios and almonds together result in positive outcomes when it comes to weight loss. Almonds are abundant in the amino acid L-arginine. L-arginine assists the body to burn more carbs and fats.

Chicken and Cayenne Pepper SauceAccording to WebMD, this combination is not only delicious but is also good for weight loss. Chicken is abundant in protein. One chicken breast contains fewer than 150 calories and can provide a person with about 27 grams of protein. Protein makes a person feel full for a long time as it takes time to digest while making sure that they do not feel hungry. Combining your chicken with a sauce made of cayenne pepper increases your calorie burn, as spicy food increases the bodys metabolism for a short time.

Bean and vegetable soupA mouth-watering broth-based vegetable soup can be extremely filling. As a result, it leaves less room in your belly to consume higher-calorie foods. Adding beans, like chickpeas or black beans into the soup can increase the dishs nutritional profile because they are rich in protein and fibre.

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Princess Beatrice looks great at 34 - despite giving birth a few months ago, she has a slim frame thanks to a healthy diet and plenty of exercise. The royal lives with her daughter Sienna and husband Edoardo Mapelli Mozzi in St James Palace.

Two experts have previously spoken to Express.co.uk about the diet and fitness regimes Beatrice likely follows to stay slim.

Dr Charlotte Norton, Medical Director at The Slimming Clinic, said: Im sure there would have been a lot of factors which contributed to Princess Beatrices impressive post-baby weight loss.

One of the things that aids with weight loss significantly is breastfeeding.

While the amount of weight that can be lost via breastfeeding varies person to person, typically an individual could look at burning between 500 and 700 calories per day.

READ MORE:Gregg Wallace shares foods he ate to lose 4.5st - 'Wasn't a struggle!'

Dr Norton explained: In addition to this, stocking up healthy proteins such as lean meats, eggs and dairy would have boosted metabolism and decreased appetite which would have aided in weight loss.

Even drinking enough water can contribute to weight loss as this also makes one feel fuller for longer.

Surprisingly, drinking a glass or two of warm water first thing in the morning can aid in weight loss and belly fat reduction, Dr Norton said.

Personal trainer and founder of Fitter Confident You, Matt Boyle, spoke to Express.co.uk about Beatrices weight loss too.

He said: There are some fundamental rules of health and fitness that Princess Beatrice will have needed to follow to make the progress she has made, but they're easy and accessible for everyone.

For fat loss, she will have created a calorie deficit and consistently stuck to it - this means she's giving her body slightly less food than it needs over a set period.

There are two ways to do this: burn more calories through movement and reduce the amount of fuel you take in.

Matt went on to explain how its far easier to reduce your food intake a small amount at each meal to create a 300 to 400 calorie daily reduction than it is to use exercise to burn off the same amount of calories.

The personal trainer stressed that a 300 to 400 calorie daily reduction is all you need to lose weight.

You never have to starve yourself, he said.

Matt continued: Im confident in saying that Princess Beatrice will have reduced her portion sizes.

A really simple tip for this is to save your leftovers from your food before you serve yourself.

As for what kind of foods Beatrice ate to slim down, Matt agreed with Dr Norton, claiming that it was likely the Princess would have consumed a lot of protein.

Eating more protein - especially at breakfast - is great for people looking to eat a bit less.

This is because its slower to digest than other macronutrients, so youll feel fuller for longer and snack less too.

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Princess Beatrice likely lost weight with 'easy & accessible' tip - 'never have to starve' - Express

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Menopausal weight gain can be notoriously hard to shift and while there are many diets out there promising fast results, experts warn that while they are "appealing", they're not "evidence-based". So what can women do to prevent expanding belly fat in their abdominal region?

Nanette Santoro, the chair of obstetrics and gynaecology at the University of Colorado School of Medicine in Aurora and a longtime menopause researcher explained: "There are a lot of compelling theories and good science being done around his question, but there are currently few answers.

"Mid-body weight gain is almost universal among menopausal women."

She noted that weight gain will differ from person to person, with a percentage of women experiencing "more rapid weight gain and more fat accumulating around the abdomen during the menopausal transition".

"Still, little is known about why these women seem to have to work much harder on maintaining their body weight during this time," she added.

READ MORE:Diet: Expert warns against common mistake

Due to declining oestrogen levels and age-related loss of muscle tissue, what a woman eats and how she exercises is very important when it comes to her weight.

Lifestyle factors such as a balanced diet made up of whole foods, fruits and vegetables is recommended by nutrition experts at Free Soul who also noted a recent study finding that vegan diets in particular could actually help them maintain a healthy weight.

The 2018 trial, published in the National Library for Medicine, uncovered that menopausal women who followed a vegan diet with no other food restrictions lost "more weight at a higher rate overall" than those following a low-fat restricted diet.

This indicated to the researchers that a balanced vegan diet could help to support a healthier lifestyle for those concerned with weight gain during menopause.

READ MORE:Michael Mosley weight loss: Remove three foods to stay slim

A vegan diet, like any, can be done under intermittent fasting regulations.

Dr Lynn Pattimakiel, a certified menopause practitioner, said this method could aid weight loss, adding: "This type of eating pattern can help you burn calories more efficiently."

She made it clear that skipping meals is a "no-go", but revealed some people have success by consuming their healthy goal calories within an eight-hour window.

While many diets need further research and scientific approval, there is evidence supporting the idea that intermittent fasting can help some people lose weight.

In a 2021 review published in JAMA Network Open, found there was "moderate to high quality" evidence of weight loss benefits for those suffering with the menopause.

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Menopause diet plan that works - and helps burn calories 'more efficiently' - Express

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Most condiments contain a mix of spices, herbs, and veggies, but they may also have sugar, white flour, molasses, fruit juice, and refined oil in their composition. Store-bought ketchup and tomato sauce, for instance, boast large amounts of sugar and can add inches to your waistline, says Cornell University. Mayonnaise, on the other hand, contains a lot of fat and sodium. One serving, or 2 tablespoons, provides 180 calories, 20 grams of fat, and about 7% of the maximum daily recommended sodium intake, according to MyFoodData.

Low-fat salad dressing isn't healthier either, as manufacturers may add sugar, dextrose, high-fructose corn syrup, and other extras to boost its flavor, resulting in empty calories. What's more, beta-carotene and other nutrients in vegetables are fat soluble, meaning that your body absorbs them better in the presence of lipids. Fat-free and low-fat salad dressings are low in lipids, which may affect nutrient absorption, explains Produce for Better Health Foundation.

Teriyaki sauce, barbecue sauce, and ranch dressing can sabotage your diet, too. These extras are usually loaded with sugar, fat, or salt and the calories will add quickly. For example, ranch dressing delivers around 140 calories, 14 grams of fat, and 4 grams of carbs per serving (perMyFoodData). Barbecue sauce is lower in calories and fat, but you'll still get 14 grams of carbs per serving, depending on the ingredients used. Similarly, teriyaki sauce has around 50 calories and 10 grams of carbs per 2 tablespoons.

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Popular Condiments That Will Make You Gain Weight - Health Digest

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