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Polycystic ovarian syndrome (PCOS) is a condition that causes irregular menstrual cycles due to a lack of monthly ovulation and increased levels of androgens (male

hormones). The majority of PCOS women, but not all, are overweight or obese, and they are at higher-than-average risk of acquiring diabetes. PCOS-related hormonal abnormalities, insulin resistance, and inflammation make it difficult for women to lose weight.

Also Read:5 Superfoods To Add To A PCOS Diet

However, even a minor 5 per cent weight loss can increase insulin resistance, hormone levels, menstrual cycles, fertility, and general wellbeing in PCOS women. This syndrome must be managed with care as they are approximately three times as likely to be diagnosed with anxiety and depression than people without PCOS.

A healthy diet goes a long way in influencing our body and those diagnosed with PCOS can take advantage of a healthy diet.

Foods high in fibre help to control blood sugar levels, reduce inflammation, and promote intestinal health. Fibre-rich foods include whole grains, legumes and lentils, seeds, fruits and vegetables. Because fibre helps in feeling full faster, a high-fibre diet may help women with PCOS lose weight management. A high-fibre diet is also known to help lower insulin resistance, body weight, and extra body fat in people with PCOS.

Protein aids in blood sugar stabilisation and enhances feelings of fullness after a meal. It also helps with weight reduction by lowering cravings, increasing calorie burn, and controlling hunger hormones. Increased protein consumption aid in weight loss, particularly in PCOS women. It is advised that nutritious, high-protein foods such as eggs, almonds, and seafood be included in the diet.

Antioxidant-rich foods aid to reduce inflammation and managing insulin levels. Fresh fruits and vegetables, nuts, and whole grains are high in antioxidants.

Refined carbs like sugar, processed foods, food packages, quick foods, refined wheat fruit juices of all kinds, soda, aerated drinks, and ice cream should be avoided. The most essential thing is to have the proper protein: carbohydrate ratio. carbohydrates: fats. A reduced carbohydrate diet helps in PCOS management due to the effect of carbohydrates on insulin levels. Women with PCOS may benefit from a low-glycemic diet. A low-GI, low-carb diet may lower insulin levels in PCOS women and help in weight reduction. Similar to carbs, even saturated fats in meat and mutton, bakery items, too much oil or ghee, fast food items should be avoided.

Limiting dairy consumption helps some women with PCOS lose weight and alleviate some of their hormonal PCOS symptoms. Also, for many women, reducing dairy consumption improves gut health and facilitates nutritional absorption.

Cardiovascular and weight-training workouts may contribute to reducing body fat and improving insulin sensitivity in women with PCOS. Let us look at how exercising helps women diagnosed with PCOS.

Regular exercise, particularly cardio, has been demonstrated to increase insulin sensitivity, lessening the risk of diabetes and other PCOS complications.

Women with PCOS are more likely to have high levels of cholesterol and triglycerides.

Regular exercise, along with a healthy diet, aids in the regulation of hormones and periods.

Exercise raises your endorphin levels, which are also known as happy hormones. This assists PCOS sufferers in better managing their anxiety and stress.

Apart from changes in the diet, incorporating regular exercise is a well-known weight reduction method. PCOS can cause a woman's menstrual cycle to be disrupted and lead to increased weight gain. Losing weight can help with PCOS symptoms if lifestyle changes are implemented. When diagnosed with PCOS, nutrition and exercise are two efficient approaches to decrease weight.

Author Bio:Palak Chaturvedi, Nutritionist & Lifestyle Consultant

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

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5 Tips To Lose Weight When Diagnosed With PCOS - NDTV Food

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Whoopi was not buying Sunny's bizarre theory about "robust" singers. (Photos: ABC)

New!Listen to our weeklyView in Review podcast.

Sunny Hostin is typically the most well-spoken of The View's co-hosts, but on Wednesday morning, she put her foot in her mouth when she said that singers who lose weight "sometimes lose their voice," as they no longer have as "robust" of a sound. The co-hosts spent much of the segment staring blankly at Hostin as she prattled on, though Whoopi did intervene at one point to say that the theory is patently untrue. "When opera singers lose weight, they don't lose their ability to sing," said Whoopi.

Hostin's bizarre monologue came during a Hot Topic segment about Rebel Wilson, who recently told BBC News that her management team was unsupportive of her decision to lose weight, as she "was earning millions of dollars being the funny fat girl." Immediately after the clip ended, Hostin said that she was "surprised" to hear Wilson's story, as she "never connect[s] weight with funny." She went on to ask "why would her team do that," and the panel's resident comedian, Joy Behar, was more than happy to chime in with an answer. "A lot of times, people accept you as a heavy-duty person that's funny. Now you lose weight, and it's like, 'Who is that now?'" she said. "It's a disappointment, I guess, more."

After Sara Haines confused Jonah Hill and Seth Rogen (this was a very odd segment), Hostin suggested that she applies a different standard to singers than she does comedians. "I do think, sometimes, when there's a singer that loses weight, sometimes they lose their voice," she said.

"That is not true," replied Whoopi from across the table. "I don't know," said Hostin. "Adele hasn't, but sometimes it can happen." As Whoopi lectured her on the "other factors" that can lead to a change in voice, Hostin turned to the crowd for backup. "Nobody agrees with me?" she asked, as the studio audience laughed uncomfortably off-screen.

"I'm sorry, you're going to take her word for it?" asked Whoopi. "You're wrong, and let me explain why. Sometimes, people are asked to lose weight because they have nodes ... people lose their voice for many reasons. It is never, as far as I've been around for 100,000 years maybe 10 years less than my friend Joy "

With Whoopi not budging, Hostin looked to Behar, who agreed that people don't "lose weight in their lungs," and it therefore shouldn't affect someone's voice. The ladies began to talk over each other, but Hostin's voice rose above the fray: "A lot of fat singers are robust," she said.

"What?! Oh my gosh," said Whoopi, as she shot the audience an "are you hearing this?" look. But rather than engage, she decided to cut things off right there, saying, "You know what? We're going to break."

Love/hateThe View?You'll love/hateour new podcast.Listen now:

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Claire Spellberg Lustig is the TV Editor at Primetimer and a scholar of The View. Follow her on Twitter at @c_spellberg.

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Sunny Hostin Offers a Bizarre Theory: Singers Who Lose Weight 'Lose Their Voice' - PRIMETIMER

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Having six pack abs is a goal many people aim for, but oftentime stubborn belly fats can be a challenge to get rid of, especially as we get older. No matter what we do, at times it seems like abdominal fat won't go away and chances are it's visceral fat that's the problem. But not to worrythere is hope. Eat This, Not That! Health spoke with Dr. Terry Simpson who explained why visceral fat is hard to lose and what we can do about it. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

According to Andie Hecker, celebrity trainer and founder of The A List by Andie Hecker, "Visceral fat is a type of body fat that's stored deep within the abdominals, contrary to subcutaneous fat, which sits under the skin. Visceral fat makes up approximately 10% of your body fat stores. The best way to tap into body fat stores is through aerobic workouts, be it HIIT training, or longer duration lower impact cardio, such as walking, swimming & elliptical training."

Dr. Terry Simpson MD FACS, a weight loss surgery and certified culinary medicine specialist with St. Johns Camarillo and St John's Dignity Health explains, "Have you ever noticed that people, as they age, put more weight around their middle than when they are younger? This "belly fat" is called visceral fat and it is different from subcutaneous fat. If you have belly fat, tighten your abdominal muscles the fat under your skin and before the muscle is subcutaneous fat, the fat below your hard muscle is belly fat.

These fat tissues are not the same and as we age, we tend to deposit more fat into the belly or visceral fat. This fat is also associated with diabetes, heart disease, strokes, and even an increased risk of cancer.

We used to think that all fat is the same, and that all we had to do was to eat less and move more and the fat would disappear, but that isn't working. The two fats are different and it is in those differences that we find why it is hard to lose weight."

RELATED: Warning Signs You Have Dementia, According to the CDC

Dr. Simpson says, "Belly fat (visceral fat) has more insulin receptors on the fat cell than subcutaneous fat. This means that belly fat is more prone to levels of insulin. Insulin is called the 'storage' hormone, because it allows blood sugar to get into cells, but it also turns off the burning of fat. So if you eat something, be it fat or sugar or even alcohol or protein, your insulin goes up. Which fat turns off first the belly fat. As you go on diets, you lose weight. The first weight you tend to lose is subcutaneous fat which is why you notice weight loss in the face first (it is subcutaneous). Belly fat is hard to lose because of its insulin receptors. This is also why diabetics have a harder time losing belly fat."

RELATED: What Taking Melatonin Every Day Does To Your Body

"As you age your body hormones change be it women in peri-menopause or menopause and men as their testosterone levels go down you tend to accumulate your fat in your belly," Dr. Simpson explains. "We cannot reverse this with hormone replacement no matter how many people want to sell you hormones, they don't change what kind of fat you accumulate."

RELATED: The #1 Cause of Heart Failure, According to Science

How many times have you been really disciplined and lost weight, but then gained it back? That makes a big difference, Dr. Simpson says.

"When you fall off a diet, the weight you lost in the subcutaneous fat tends to return to the visceral fat, or belly fat making it harder to lose weight as time goes on. This is why we see people move from being pear shaped to apple shaped.

But belly fat can be lost! The best diet to lose belly fats are those diets that are highest in fiber (diets rich in vegetables, whole fruits, legumes, and whole (not refined grains). This is why the Mediterranean and DASH diet are the most recommended diets by doctors and registered dietitians."

RELATED: Warning Signs You're Lacking Vitamin D, Say Experts

One of the best ways to lose that belly fat is to workout hard. Dr. Simpson says, "Cardiovascular exercises tend to target belly fat because that fat is resistant from the insulin and those exercises tend to reduce insulin levels: running, intense yoga, swimming."

RELATED: Secret Tricks for Looking Younger After 40, Science Says

"The most important is to change habits and eat a diet rich in fiber, adopting a Mediterranean lifestyle and avoiding the high fat/ high added sugar junk foods," Dr. Simpson states. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Why Can't You Lose Your Visceral Fat? A Specialist Weighs In Eat This Not That - Eat This, Not That

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Patient Feels Healthier than Ever after Weight-Loss Surgery

One year after robotic sleeve gastrectomy (gastric sleeve) surgery* at Manatee Memorial Hospital,Gianna Soussan, 26, weighs 128 pounds less and refers to her health and her life as transformed."

For as long as she can remember, Gianna struggled with losing weight. As a teenager, she consulted a nutritionist and tried various diets, to no avail. Now, 14 months after weight-loss surgery, Gianna says she feels healthier and more alive than ever. Her related conditions, including pre-diabetes, hypothyroidism, ulcerative colitis, sleep apnea, migraines, anxiety and depression, have resolved, she says.

It wasnt until I got to experience life in a healthy body for the first time ever that I truly recognized how much my weight affected my daily living, Gianna says. My victories include both the mundane sitting comfortably with my legs crossed, having more space between my tummy and the wheel of my car, my thighs no longer chafing when I walkin shorts to the more meaningful, like shopping for normal-sized clothing, enjoying the kiddy rides with my baby nephew, comfortably riding roller coasters and climbing on my boyfriends back for piggyback rides."

Stick to the plan

The surgery is only the first step, says Stelios Rekkas, MD, FACS, FASMBS, Manatee Weight Loss Center physician and director of the surgical weight loss program at Manatee Memorial Hospital. Its the patient who makes the difference in their own life when they commit to using the lifelong tools we give them."

"Dig deep and do this for yourself. Youre worth it."

Everything I learned from my weight-loss team is now part of my life, says Gianna. I eat well and exercise, while still sometimes letting myself indulge in a treat.

Self-awareness is key. If obesity is due to a food addiction, this can manifest into other addiction problems after surgery. Dr. Rekkas was great about preparing me for both the physical and mental aspects of having this surgery. Find a good therapist and a community of support with others also on a weight-loss journey. I found so many relatable stories on Instagram."

If youve tried everything to lose weight without success, put a Manatee Weight Loss Center consultation on your New Year To-Do list. A dedicated staff is here to help you through every step of your weight-loss journey.

Read more stories like Giannas. Visit: msaweightloss.com

232 Manatee Ave E | Bradenton, FL 34208

941-254-4957

*Gastric sleeve surgery reduces the size of the stomach so that the patient feels full with less, while still absorbing the needed nutrients.

Individual results may vary. There are risks associated with any surgical procedure. Talk with your doctor about these risks to find out if bariatric surgery is right for you. With limited exceptions, physicians are independent practitioners, who are not employees or agents of Manatee Memorial Hospital. The hospital shall not be liable for actions or treatments provided by physicians. For language assistance, disability accommodations and the non-discrimination notice, visit our website.

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Weight-loss surgery was the best decision I ever made. - YourObserver.com

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Sorry to be the bearer of bad news, but most store-bought muffins are not that good for you. First of all, they are humongous. A simple blueberry muffin from Panera tips the scales at 520 calories, 21 grams of fat, and 43 grams of sugar. You're better off having a bagel or a tasty breakfast sandwich at that rate. And skip the muffin values at Costco too. We rounded up the best and worst muffins at the discount chain and found that they can contain up to 660 calories, belly-busting amounts of fat, and way too much sugar for any meal of the day.

So what's a muffin-craving person to do? Make your own! Muffins are notoriously easy to make, they even have their very own pans for that purpose. We've rounded up a few healthy muffin recipes that you can whip up in no time. So skip the lines and the blood sugar rush and try one of our easy muffin recipes that could actually help you lose weight today. (Plus, if you're in the mood for pancakes try one of these 19+ Best Healthy Pancake Recipes for Weight Loss.)

These stunning muffins are packed with oat flour, quinoa flakes, and almond flour, but you'll forget about all that healthy stuff when you taste them. The tangy flavor of blueberries is the star and the ingenious blueberry glaze made with blueberry powder makes these a home run.

Get the recipe from Simply Quinoa.

RELATED: Sign up for our newsletter for more delicious recipes and healthy eating tips.

This easy muffin recipe is packed with juicy blueberries and fresh lemon flavor. The rare sugar allulose takes the place of traditional white sugar. You won't miss it!

Get our recipe for No Sugar-Added Blueberry Lemon Muffins.

RELATED:Secret Effects of Eating Blueberries, Says Science

These super healthy muffins are made with almond flour and packed with protein powder to keep you full all morning long. Plusas the name impliesthey taste exactly like those cinnamony snickerdoodle cookies but without added oil or fat.

Get our recipe for Snickerdoodle Protein Mini Muffins.

RELATED:10 Science-Backed Health Benefits of Cinnamon

Eggs, protein powder, and Greek yogurt give these healthy morning muffins a good dose of protein. Whole oats and blueberries pack them with filling fiber and tons of flavor.

Get our recipes for Protein Muffins.

You will not believe these subtly sweet streusel-topped muffins are keto-approved. A combination of almond and coconut flour, milk, and zucchini give these muffins body, and various spices and walnuts make them irresistible.

Get our recipe for Keto Zucchini Streusel Muffins.

RELATED: 25 Zucchini Recipes for Weight Loss

Mashed bananas and sweet potatoes are a match made in heaven in these naturally sweet muffins made with almond and tapioca flour. A dash of cinnamon and ginger brings everything together.

Get the recipe for Whole30 Sweet Potato Banana Muffins.

This stunning muffin recipe was modeled after a famous plum torte recipe from The New York Times,but it includes paleo-approved ingredients and is healthy enough for breakfast.

Get our recipe for Paleo Plum Muffins.

RELATED: 20 Best Fruits and Vegetables to Keep You Full Longer

When life gives you overripe bananas, make banana muffins. These healthy beauties are packed with oats, whole wheat flour, and a touch of oat bran for more fiber.

Get the recipe from Bigger Bolder Baking.

Packed with heart-healthy oats, the classic combo of apple and cinnamon will have your kids sniffing around the kitchen for a taste of these in the morning.

Get the recipe from A Healthy Slice of Life.

RELATED:20 French Toast Recipes That Won't Derail Your Diet

Apple sauce and lots of pumpkin puree give great body to these oil-free muffins. A dark chocolate surprise inside will have everyone clamoring for another taste.

Get the recipe from A Healthy Slice of Life.

Use a little bit of your favorite granola to make these crunchy breakfast muffins.

Get the recipe from Flour On My Face.

RELATED:The Best & Worst Granola Bars in America in 2021Ranked!

When you aren't in the mood for a green juice but still want the health benefits of morning greens, these striking muffins are for you. A ton of spinach is blended into these subtly sweet muffins.

Get the recipe from Your Cup of Cake.

These little guys are a decadent treat in a little package. When you want a little hit of chocolate pop one of these in your mouth.

Get the recipe from Your Cup of Cake.

RELATED: 20 Best Healthy Chocolate Recipes

If you love carrot cake, you're going to flip for these muffins with no added sugar.

Get the recipe from Your Cup of Cake.

Cranberry and orange is the perfect tangy combination to wake up your tastebuds in the morning. Greek yogurt and heart-healthy olive oil give these bright muffins body and flavor.

Get the recipe from Cookie & Kate.

RELATED:91+ Best Healthy Breakfast Recipes for Weight Loss

Healthy store-bought pancake mix makes these muffins incredibly easy to make. The flavors of peanut butter, banana, and dark chocolate will make them a favorite in your house.

Get the recipe from Show Me The Yummy.

More healthy breakfast recipes to try this week:

31 Healthy Breakfast Recipes Your Kids Will Love

13 Best Southern Breakfast Recipes

22 Cozy Breakfast Casserole Recipes That Are Perfect for Weight Loss

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16 Cozy Muffin Recipes That Are Perfect for Weight Loss Eat This Not That - Eat This, Not That

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Thanksgiving is a lot of turkey and a lot of prayers. A lot to be thankful for. Thank God we can enjoy it without thinking about everything that goes into the mouth. Its pig-out time. No skim milk, no sugar substitutes, potatoes still in their skins! Get the elastic waistbands and sweats!

Im like a child on Thanksgiving. Its the only day, being retired, that I have to set the alarm for the turkey preparation, then make a great breakfast followed by 3 p.m. trays of cheese and crackers.

After dinner, Ill clean the roasting pan and scrape the turkey skin into my mouth. No one will see me do it. Every bowl will be sampled. Who knows, by 10 p.m., I might make a turkey sandwich before putting Mr. Tom to sleep.

Just think, if Thanksgiving came on a Monday, when diets usually start, instead of Thursday, Id be in trouble!

Gloria J. Birchell

Westerly

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Letter: Lose weight on Thanksgiving? Not so much. - The Westerly Sun

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Evan Paul is the host ofTaste of Country Nights, a syndicated radio show heard onmore than 100 country radio stations nationwide, every night from 7PM to midnight.Heplays the best new country music and interviews today's top stars, like Luke Combs, Dan + Shay, Keith Urban, Luke Bryan,Brantley Gilbert, Lady A, Maren Morris, Miranda Lambert+ more!

Well, it's that time of year again, the holiday season. The family, the presents, the time spent together and the food. Oh, the food, the glorious food. Whether it's a relative's pie that you remember and haven't had for years so you go nuts on it or some of that good ol' ham on the Christmas table, something is for sure bound to get ya.

There is some good news, though.New research has shownthat there is a way that some people have been reporting to keep the holiday weight gain off: prunes. People who snack on prunes throughout the day during the Christmas season found that they gained less weight than they normally do over the holidays.

Study authors from the University of Liverpool looked at the amount of weight each person lost afterfinishing a 12-week weight loss program. They split the volunteers into two groups; one eating prunes as their daily snack and one who only received guidance on healthy snacking, but could choose whatever snack they wanted.

Results show the prune group participants lost slightly more weight on average (4.4 pounds vs. 3.4 pounds). People eating prunes also told the team they felt it was easier to lose weight than those eating other snacks.

Personally, I find it difficult to snack on something that looks like my fingers after a long shower, but to each his own, I guess. Maybe I'll suck it up and give it a try this holiday season when I'm at my in-laws'.

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This May Be Your Secret Weapon to Keep Holiday Weight Off - Taste of Country

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Exercise, along with diet, represents the surest way to reduce ones weight. Whichever form of exercise you choose, it is certainly going to have positive effects on your health.

However, if youre trying to lose excessive weight effectively and obtain results within a short period of time, then you need to choose your exercises cleverly. In this case, you must have a routine to enable maximum results and prevent wasting your time and energy.

Below you will find the most effective exercises to torch a consistent amount of calories. What matters in this endeavor is that you perform these correctly and stick to a regular, intensive schedule.

Lunges can be varied in many ways but even the very simple forward lunge will get you to lose weight as desired. It activates your hamstrings, glutes and quads altogether. Start by standing tall with your hands placed on your hips. You may also hold weights. Place one leg forward, just like taking a step.

While the other legs stays in place, lower your body as you keep your spine straight until the knees form 90-degree angles. Lock the position for one moment, then step back with the same leg you stepped forward. Repeat with the other for at least 310 times (3 sets).

There is also the explosive lunge variation, which makes you sweat more. This begins just like the classic lunge, only that you need to switch your legs quickly when your knees are bent down.

Do this in a jump and then lunge the other leg forward. This takes much more effort to do, which means burning more calories and developing superior muscle power.

Squats are fantastic for weight loss. Your whole body and especially your core benefit from these. Keep your feet firmly on the floor at a distance equal to that of your hips. Place the weight on your heels and lower your legs raise your arms at the same time.

You may do this with weights as well. Your back must remain in a straight position at all times. Your knees must stay aligned with your toes. Do the whole movement at a steady pace and rise again to stand for one moment.

Also Read: Best Thermogenic Fat Burners

Can you work your legs, chest, and core muscles at the same time? Of course, its what burpees are for. These dont just burn the fat but actually, help you build muscle.

Stand with your feet slightly apart, bending your knees and pushing the hips backward. Lower your body as if you are going to do a squat. Put your hands in front of you on the floor and let your weight follow.

Then, in a jump, simply stretch out your body while your hands stand firmly on the floor. For a moment you will be in a planking position.

Then, bring your feet outside of your hands and launch yourself into another jump, this time using your hands to reach up in the air.

Once youre done, lower your body again in a squat and start again. It sounds rather complicated but once you get a grip you can become accustomed to this complex exercise.

For this exercise, you need a mat. It is designed to tone your abs and melt away the fat on your belly. Lie down on your abdomen then get a grip with your toes, so you can lift your body, starting with the core.

At the same time, your hands must be firmly placed on the ground. Your hips must eventually be high up, while the whole body stands in an inverted V shape, facing down towards the mat or towel. Balance and stretch for half a minute, it will also help your legs and back muscles.

Remember how Superman flies up in the air? He is facing down, arms reaching forward and his body is slightly curved upwards. You have to lie on the mat, then begin to raise your arms and legs, all stretched out so you can feel the tension.

Your core area will serve as support. You dont have to bend your body, just curb it lightly. Hold the position for about half a minute and it will have positive effects on your belly, legs, and arms. It also reduces the fat on your thighs.

Simple pushups are usually recommended for strength but if you vary this exercise, you can have more benefits. For melting fat, you should add knee kicks to your pushups. This is an innovative way to lose more weight and it involves your entire body.

People say it is really effective in shaping up your arms and stripping their adipose layers. In the classic pushup position, bring one knee toward your chest, then continue the pushup all the way down. Repeat for as long as you can. It takes time and practice to become good at pushups but you will eventually get there.

Kettlebell swings are a very effective type of exercise for weight loss since they involve the whole body. Calories get burned easily thanks to the intensity of such a workout and the impact on joints is low. Stand up on your feet but keep these apart at a length wider than your hips.

Get a kettlebell and hold it with both hands right in front of you. Focus on your core muscles and have these guide the movement. Begin a squat and swing the kettlebell upwards, then back and return to the initial position. You should complete reps of 15 such movements.

Skipping is easy, fun, and reminds one of childhood. However, only a few know how good it is for losing weight. It is so good it was called the ultimate fat burner among all such exercises. It targets mostly your stomach and thighs, although it doesnt get you to build muscle in the way weight lifting would. Here is how to perform it. Take a jump rope and start skipping but remember to rest every 30 seconds or so.

Keep your back straight, as well as your knees as you skip with both legs at once. It can be employed as a form of cardio, as it makes you sweat intensely. Be warned though, skipping may be troublesome for those who have joint issues.

It is an impact sport, which means it can affect your joints in the long run, especially if you have a predisposition to that. If youre serious about this type of exercise, you can wear wrist, knee, and ankle protection, to make sure youre on the safe side.

You may do this with or without equipment. Normally, you will need a resistant band for the mountain climbers exercise. The middle part of said band needs to be secured to a very stable object or piece of furniture. Its ends will be tied to your feet. Stretch the band and extend your body as if you were doing pushups. Move your legs rapidly, in an alternative fashion, as you would climb a steep slope.

Bring each knee close to your chest. Use your arms for support. To make this more effective, dont let the toe of the bent leg touch the floor, but keep it in the air during the movement. Only the extended/straight leg and your hands touch the floor. This is a very good calorie burner and should be done for one minute, with a 20-second break, then another minute of quick, intense exercise.

This is not exactly an exercise for beginners. If you can muster the power, then it will be very helpful in your weight loss journey. Apart from that, it activates several muscle groups, targeting your abdomen, arms, legs, and buttocks.

Stand on the floor in a pushup position, with your arms straight, then shift your whole body to one side only (to the left or right). Raise the opposite arm up high and stay like that for a few seconds. Switch the side to repeat and rest after each minute of exercising.

A type of cardio training, swimming is best when rapid or vigorous if you want to lose fat. It burns more than 950 calories in one hour, so you definitely need to consider it. Furthermore, swimming is a low-impact sport, which means it does not harm your joints and ligaments.

It gets to train all your muscle groups and makes you feel great afterward. It also has a positive effect on inflammation it reduces it, thus lowering one major factor of weight gain.

Running is an excellent form of cardio workout, but running uphill is king; it helps you burn at least 800 calories within one hour, which is one of the top rates out there. This fat-busting activity implies some serious effort on your side and will surely make you sweat.

You may either choose an inclined surface or a slope to run uphill or long stairs. Working against gravity builds power, strength and melts stored fat. There are more muscles involved in this than in running on a flat surface.

Whether youre a fan of the great outdoors or youre getting on the rowing machine at the gym, this activity will burn an impressive amount of calories. Within one hour, you can get rid of no less than 810.

With rowing machines you can set their resistance to the desired level, depending on how much effort you are willing to put in it. In spite of the amazing whole-body workout, rowing is a low-impact sport. Plus, it has so many benefits, from cardio training to muscle building.

Compound exercises that engage either half of the body are very challenging; these get to work your main muscle groups in highly effective ways. What you must do is to lift heavy, and that can be achieved if you start with small weights. You can do dumbbell deadlifts or goblet squats, for example. Work your way up and dont do more than five reps before you rest.

Your priority is to increase the weight gradually yet quickly, not to do more reps. Upper body super-sets you can do are: dumbbell bench presses, pushups, dumbbell curls, etc. Lower-body super-sets include step-ups, reverse lunges, Russian twists, planking.

This is not actually an exercise, but a strategy. While it is possible to stick to 35 minutes only, 45-minute sessions are the best when it comes to losing weight rapidly through cardio training.

If you do this once a week, its enough. You have to keep it steady and avoid going too strong, as to not exhaust yourself. Besides melting fat, long cardio sessions improve your ability to utilize oxygen, as well as your resistance and recovery. You may run, row, swim, dance, or hike whichever you feel like.

To get you motivated, we have found some data to illustrate how efficient the above-mentioned exercises can be. For example, jumping rope is the best you can do for quick weight loss, as it burns a bit over 1,000 calories per hour.

Strong forms of cardio such as vigorous swimming burn a total of 900 calories hourly. Running up the stairs and fast rowing come really close, with an average of 815 calories. In general, high-impact aerobic training burns 660 calories per hour, while low impact stands at 400. Weight lifting tends to burn 455 for the same amount of time.

Dont be afraid of strength (or weight) training. Although this is known as the method to increase muscle mass, it does help with fat loss, too. This is due to the effort and the calorie-burning but also to the muscle increase.

The more muscle tissue you have, the easier it becomes to burn any remaining fat. Therefore, do as much cardio as you can, while also saving time for weight lifting. You dont necessarily need a personal trainer for that; you can do it at home if you have proper weights.

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15 Best Proven Exercises To Lose Weight Fast In (2021)

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He, R. Chinese Journal of Integrative Medicine, February 2009.

Ho, Chi-Tang. Tea and Tea Products: Chemistry and Health-Promoting Properties, 2008.

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Whether you want to lose weight for a special occasion or simply improve your health, weight loss is a common goal.

To set realistic expectations, you may want to know what a healthy weight loss rate is.

This article explains the factors that affect how long it may take you to lose weight.

Weight loss occurs when you consistently consume fewer calories than you burn each day.

Conversely, weight gain happens when you consistently eat more calories than you burn.

Any food or beverage you consume that has calories counts toward your overall calorie intake.

That said, the number of calories you burn each day, which is known as energy or calorie expenditure, is a bit more complicated.

Calorie expenditure is composed of the following three major components (1):

If the number of calories you consume equals the number of calories you burn, you maintain your body weight.

If you want to lose weight, you must create a negative calorie balance by consuming fewer calories than you burn or burning more calories through increased activity.

Weight loss occurs when you consistently consume fewer calories than you burn each day.

Several factors affect the rate at which you lose weight. Many of them are out of your control.

Your fat-to-muscle ratio greatly affects your ability to lose weight.

Because women typically have a greater fat-to-muscle ratio than men, they have a 510% lower RMR than men of the same height (2).

This means that women generally burn 510% fewer calories than men at rest. Thus, men tend to lose weight quicker than women following a diet equal in calories.

For example, an 8-week study including over 2,000 participants on an 800-calorie diet found that men lost 16% more weight than women, with relative weight loss of 11.8% in men and 10.3% in women (3).

Yet, while men tended to lose weight quicker than women, the study didnt analyze gender-based differences in the ability to maintain weight loss.

One of the many bodily changes that occur with aging is alterations in body composition fat mass increases and muscle mass decreases.

This change, along with other factors like the declining calorie needs of your major organs, contributes to a lower RMR (4, 5).

In fact, adults over age 70 can have RMRs that are 2025% lower than those of younger adults (2, 6).

This decrease in RMR can make weight loss increasingly difficult with age.

Your initial body mass and composition may also affect how quickly you can expect to lose weight.

Its important to understand that different absolute weight losses (in pounds) can correspond to the same relative (%) weight loss in different individuals. Ultimately, weight loss is a complex process.

The National Institutes of Health (NIH) Body Weight Planner is a useful guide to how much you can lose based on your initial weight, age, sex, and how many calories you take in and expend (7).

Although a heavier person may lose double the amount of weight, a person with less weight may lose an equal percentage of their body weight (10/250 = 4% versus 5/125 = 4%).

For example, a person weighing 300 pounds (136 kg) may lose 10 pounds (4.5 kg) after reducing their daily intake by 1,000 calories and increasing physical activity for 2 weeks.

You must create a negative calorie balance to lose weight. The extent of this calorie deficit affects how quickly you lose weight.

For example, consuming 500 fewer calories per day for 8 weeks will likely result in greater weight loss than eating 200 fewer calories per day.

However, be sure not to make your calorie deficit too large.

Doing so would not only be unsustainable but also put you at risk for nutrient deficiencies. Whats more, it might make you more likely to lose weight in the form of muscle mass rather than fat mass.

Sleep tends to be an overlooked yet crucial component of weight loss.

Chronic sleep loss can significantly hinder weight loss and the speed at which you shed pounds.

Just one night of sleep deprivation has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips (8, 9).

One 2-week study randomized participants on a calorie-restricted diet to sleep either 5.5 or 8.5 hours each night.

Those who slept 5.5 hours lost 55% less body fat and 60% more lean body mass than those who slept 8.5 hours per night (10).

Consequently, chronic sleep deprivation is strongly linked to type 2 diabetes, obesity, heart disease, and certain cancers (11, 12, 13).

Several other factors can affect your weight loss rate, including:

Age, gender, and sleep are just a few of the many factors that affect weight loss. Others include some medical conditions, your genetics, and the use of certain medications.

With innumerable weight loss diets available all promising impressive and quick results it can be confusing to know which one is best.

Yet, though creators and proponents deem their programs superior to the rest, theres no single best weight loss diet (19, 20).

For example, low-carb diets like keto may help you lose more weight initially, but studies find no significant differences in weight loss in the long term (21, 22, 23).

What matters most is your ability to stick to a healthy, reduced-calorie eating pattern (24, 25).

However, following a very low calorie diet for long periods is difficult for many people and the reason why most diets fail (26).

To increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health or work with a registered dietitian.

Combine diet with exercise, including both aerobic and resistance training, to maximize fat loss and prevent or minimize muscle loss (27).

By eliminating highly processed foods and incorporating more healthy, whole foods, such as vegetables, fruits, whole grains, healthy fats, and proteins, you can further promote weight loss and your overall health.

Adhering to a weight loss diet is difficult for most people. Regardless of your goals, choose a dietary pattern based on your individual preferences and health status.

While most people hope for fast, rapid weight loss, its important that you dont lose too much weight too quickly.

Rapid weight loss can increase your risk of gallstones, dehydration, and malnutrition (28).

Other side effects of rapid weight loss include (29, 30):

Though weight loss may occur faster at the start of a program, experts recommend a weight loss of 13 pounds (0.451.36 kg) per week, or about 1% of your body weight (31).

Also, keep in mind that weight loss is not a linear process. Some weeks you may lose more, while other weeks you may lose less or none at all (32, 33).

So dont be discouraged if your weight loss slows or plateaus for a few days.

Using a food diary, as well as weighing yourself regularly, may help you stay on track.

Research shows that people who employ self-monitoring techniques, such as recording your dietary intake and weight, are more successful at losing weight and keeping it off than those who dont (34).

Losing weight too quickly can lead to problems like gallstones, muscle loss, and extreme fatigue. Experts recommend a moderate weight loss of 13 pounds (0.451.36 kg) per week, or about 1% of your body weight.

Weight loss occurs when you eat fewer calories than you burn.

Many factors affect your weight loss rate, including your gender, age, starting weight, sleep, and the extent of your calorie deficit.

Aiming to lose 13 pounds (0.451.36 kg) per week is a safe and sustainable way to reach your goals.

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How Long Does It Take to Lose Weight? - Healthline

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