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Bike riding is an excellent cardio workout. It can help boost your heart and lung health, improve your blood flow, build muscle strength, and lower your stress levels.

On top of that, it can also help you burn fat, torch calories, and lose weight. But in order to lose weight, there are a few things you need to know for an effective biking workout.

In this article, well take a look at the strategies that work best to optimize weight loss with biking, and the options you have for biking in different environments.

Biking is often touted as a good low-impact option for aerobic exercise. It allows you to get your heart rate up with less wear and tear on your knees, ankles, and other joints, compared with running or jogging.

Its also a good way to help you shed extra pounds. Thats because you can burn an impressive number of calories while youre pedaling, especially if you cycle beyond a leisurely pace.

If youre looking to lose a few pounds with your biking workout, here are four key strategies for weight loss.

Pedaling along at a leisurely pace probably wont do much to help you lose weight. However, if you push yourself to work harder and up the intensity of your ride, youll make more progress toward your weight loss goal.

As a general rule, the faster you cycle, the more calories youll burn. Thats because your body uses more energy to cycle faster. And the more calories you burn, the more weight youll likely shed.

Steady, moderate cycling burns about 300 calories in 60 minutes, but you can burn more than that if you increase the intensity.

In fact, according to the Harvard Health Letter, a 155-pound person can burn as many as 298 calories in a 30-minute bike ride, if they pedal at a 12-to-13.9 mile-per-hour pace. A person who weighs 185 pounds can burn 355 calories by cycling at this pace.

And, at a faster pace of around 14 to 15.9 miles per hour, a 155-pound can burn up to 372 calories in just 30 minutes, while someone who weighs 185 pounds can burn 444 calories in that time frame.

HIIT can be a great way to challenge your body and, yes, even reduce fat and lose weight, if thats your goal.

HIIT involves short bursts of intense exercise alternated with intervals of low-intensity exercise. With biking, a HIIT workout may look something like this:

This type of exercise can help you burn more calories in less time, as well as improve your cardio fitness and help you lose fat too.

According to a study published in the British Journal of Sports Medicine, both HIIT and continuous moderate exercise can reduce body fat. But compared with steady, moderate exercise, HIIT provides a 28.5 percent greater reduction in fat mass.

The benefits dont stop there. When you stop pedaling and your workout is over, your metabolism remains engaged. This means your body continues to burn calories at a higher rate, even after your workout is done and your body has returned to its normal, resting state.

Just when you think youve had enough, try to go a little further. Thats the idea behind endurance training.

Research suggests that endurance training might help burn fat, which may help with weight loss.

Ideally, you want to start slowly when youre trying to build endurance. So, if you start with 10 to 15 minutes of cycling in one session, you could then slowly add on a few minutes to each session until youve reached at least 150 minutes of cycling in a week.

If you dont like getting locked into one activity, cross-training may be for you. Its a great way to add variety to your workouts by alternating activities.

For instance, you might hop on your bike for a long outdoor ride one day, then head over to the gym to lift weights the following day.

In order to lose weight, the American Council on Exercise (ACE) says youll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, youll want to cycle for longer.

ACE also suggests incorporating two activities into one cross-training session to boost weight loss. For example, you could ride a bike for 20 to 30 minutes, then try another activity for an additional 20 minutes.

There are plenty of choices when it comes to biking, which makes it easy to choose the option that bests suits your needs and preferences. Lets take a look at some of the more popular indoor and outdoor biking options.

Do you prefer to exercise indoors? Here are a couple of ways to bike inside:

Youll have to make sure you have access to a stationary bike or handcycle if you go this route. If you dont own your own equipment, you may want to look into joining a gym or community center.

If you prefer to take your bike out into the great outdoors, you have several options, such as road biking, trail biking, or mountain biking. You could even ditch your car and try biking to work or using your bike to run errands.

But it cant be a one-time thing. You need to make biking a regular part of your exercise routine if you want to use this type of exercise to lose weight.

You can track your mileage or intensity with various apps too. Using a fitness tracking app may also help you stay motivated to reach specific goals.

The one downside to outdoor biking is that you need to follow more safety precautions in order to stay safe. Wet, icy, or uneven road conditions, hot or humid weather, and unpredictable traffic conditions can make outdoor biking less safe than cycling indoors.

Biking, especially in the great outdoors, can come with certain risks. To stay safe while youre biking, be sure to follow these safety tips:

If youre trying to lose weight, or want to maintain weight loss that youve worked hard to achieve, biking can be a great way to achieve this goal.

To maximize your weight loss and fat burn, try to increase the intensity or duration of your biking workout. Doing interval training and cross-training can also help with weight loss and fat-burning efforts.

If you have a health condition or havent exercised in a while, be sure to check with your doctor to make sure a biking workout is safe for you.

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Biking to Lose Weight: Cycling Tips for Weight Loss

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Doctors recommend it.

Your friends swear by it.

Even the celebrities you see in magazines do it.

Running is the best way to burn calories we are told, weight just falls off once you start running, you hear.

If that is the case, why can I not evenlose 10 pounds running? Why am I the only one who seems to not lose weight running?

Sound familiar?

Even though you feel like you are alone in this. It is one of our most popular posts, and every day we get emails about it.

Even elite runners have to be conscious of this, and running to lose weight is not even as easy as you would thinkwhen they are training 90+ miles a week!

Feel better now?

So doesdoes running help you lose weight?

Heres the deal:

While training for optimal performance on race day is the main focus for our coaches here at RunnersConnect, many of the athletes we coach set secondary goals to use running to lose weight and generally desire to be healthier overall.

Certainly, sometimes these two goals setting a new pr and losing weight go hand-in-hand, but as coaches we tend to focus on letting weight loss through running come naturally as the body adapts to training and new levels of fitness.

You might be wondering:

How can Ilose weight fast running?

This is partly why I wrote this earlier post on losing weight while running.

Unfortunately, sometimes when a runner first begins serious training, the needle on the scale doesnt immediately go down. Especially for runners who believe that running faster will make them lose weight faster.

That is not always the case, and may evenresult in you gaining weight.This trend can be frustrating and demoralizing to many new runners following a training plan, especially one as intense as a marathon training schedule.

Now:

If you understand the science behind initial weight loss and the practical reasons for why this occurs, you can temper yourself from getting discouraged and make positive and lose that weight for good while also improvingyour race times.

So, here are some reasons why you might actually gain weight when running:

If the scale were a human, he/she would be considered a deceptive trickster.

A scale only provides one number, your absolute weight, which isnt always an accurate measurement of what is happening in your body.

Drink a gallon of water and youve instantly gained 8.3 pounds. Remove a kidney and youve lost 2 pounds.

Extreme examples, I know, but I think it proves that your absolute weight on a scale isnt always a truthful assessment of changes in your weight, or more importantly your fitness.

Here are just a few reasons the numbers on the scale will lie to you:

When you increase your training to gear up for your goal race, your body begins to store more water to repair damaged muscle fibers and to deliver glycogen to the working muscles.

Likewise, you may even be drinking more water to supplement the miles and ensure your hydrated.

All this water adds pounds to the scale, but isnt indicative of your actually weight loss.

True.

While youre not going to turn into a body builder after just a few days of running, your body will slowly begin to build muscle and burn fat.

While this is great news for your overall fitness and race times, youre actually gaining weight by supplementing low density fat tissue for high density muscle tissue.

While it may not look great on the scale, its much healthier and will help you to continue to get faster and fitter.

*Weighs more than fat means that muscle is more dense

It takes a deficit of 3500 calories to lose one pound.

Ideally, you should target a 300-600 a day calorie deficit if you want to lose weight safely and be healthy.

This means, you can expect to lose about 1-2 pounds per week.

Checking the scale every morning is going to reveal very little about your long-term progress or the actual state of your weight loss.

If you weigh yourself everyday, youre simply measuring day-to-day fluctuations in your hydration levels and other non-essential weight metrics.

Just like you wouldnt expect a 1 minute drop in your 5k PR after a week of training, dont expect a 5 pound weight loss after your first week of running.

Heres the deal:

You burn more calories while running than almost any other activity you can do.

Youll learn the science behind losing weight and still running well so you can understand the why of weight loss for long-term success.

Lessons include why simply running more and eating less wont help you lose weight, why your weight fluctuates each day, and the best way to distribute calories throughout your day. Plus more

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Unfortunately, while the energy demands of running are high, this does not mean that you can eat a big mac and a donut guilt-free and still lose weight.

I often hear runners rationalize their dessert intake by saying, hey, I ran 5 miles today, I deserve it.

Likewise, I see many running groups meet-up at Starbucks or the local coffee shop after a weekend run.

Unfortunately, an iced latt and a small scone will quickly eliminate any caloric deficit from the run and negate possible weight loss.

While running does burn calories, you have to be careful not to quickly or inadvertently eat them back with non-nutrient dense foods.

Likewise, as mentioned in my article on how to lose weight and still run well, you should be providing your muscles with the necessary carbohydrates and protein to recover.

This is a delicate balance, and probably the most difficult element to losing weight while running.

As a coach, I think it is more important to focus on recovery and ensure that your muscles have the nutrients they need to rebuild.

The harder you train, the more often you will get hungry and the real secret is to refuel with nutrient dense and high quality foods.

Remember:

Sacrificing recovery for a few less calories is not a good long-term plan.

The numbers on the scale are arbitrary and focusing on them can be detrimental to your long-term progression. If you can continue to build your fitness and training levels, youll be running farther, faster, and be much healthier overall.

On average, a runner will burn 100 calories per mile, but this will depend on your pace, size and metabolism.

Generally, the more you weigh, the harder your body will have to work to cover the distance, and the longer you have been running, the more efficient your body has become, meaning you burn less calories.

Many runners following a marathon training schedule automatically assume they are going shed pounds with all the extra mileage they are putting in.

However, not only should you ensure that youre recovering properly after your hard workouts and long runs by eating the right foods, you also need to account for what I call hidden calories.

Primarily, hidden calories come in the form of sports drinks and energy gels, which have a high caloric content.

If you are wondering how to lose weight while training for a marathon, keep this in mind:

Its critical that you practice your fueling strategy during your long runs and hard workouts for optimal performance on race day.

Likewise, to sustain high levels of training and to complete long and arduous marathon workouts, you need to fuel during your training sessions with sports drinks and energy gels.

But heres the kicker:

However, this also means that the total number of calories you will burn from these long runs and hard workouts will be less than you might realize. Again, for optimal performance and training progression, you need these extra calories.

Unfortunately, they can also be the reason you might not see the weight loss on a scale.

Yes, but with a few stipulations:

Running will not automatically result in an immediate weight loss.

Sure, running burns more calories than any other form of exercise, but the scale should not be the primary metric by which you gauge your fitness level and training progression.

While I understand weight loss is an important goal for many runners, dont become a slave to the numbers on the scale.

Pay attention to how you feel do you have more energy, feel stronger, starting to fit into your clothes better? While not absolute measurements, these emotions are a much more accurate measurement of your progression.

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Why You Might Not Lose Weight While Running

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The International Diabetes Federation (IDF) reports that 1 in 10 adults are living with diabetes. Type 2 diabetes accounts for more than 90% of these cases.

The IDF estimates that diabetes will affect 643 million people worldwide by 2030, with the number rising to 784 million by 2045.

A number of studies have investigated the impact of weight loss on type 2 diabetes. However,weight loss can vary widely between diets, and comparisons have produced conflicting results. There is still uncertainty over which type of diet medical professionals should recommend.

A global team of researchers led by Prof. Michael Lean of the University of Glasgow in the United Kingdom set out to examine the previous research.

Their aim was to find the most effective dietary approach for losing weight, maintaining weight loss, and achieving remission from type 2 diabetes. The research is part of a program of work to update the recommendations of the European Association for the Study of Diabetes.

The researchers found that very low energy diets and meal replacements were the most effective way for people with type 2 diabetes to manage their weight. The review results appear in the journal Diabetologia.

Dr. Lucy Chambers, head of Research Communications at Diabetes UK, told Medical News Today, This review, which combines findings from many studies, answers important questions about which diets are most effective for weight loss and remission in people with type 2 diabetes.

Experts widely accept that weight loss benefits treatment of type 2 diabetes. The landmark Diabetes Remission Clinical Trial (DiRECT), led by Prof. Lean, showed that it is possible to achieve remission from type 2 diabetes by maintaining over 10 kilograms (kg), or 22 pounds (lb), of weight loss.

Building on this research, Prof. Lean collaborated with Dr. Chaitong Churuangsuk and colleagues from the University of Glasgow and other researchers from the University of Cambridge, U.K., and the University of Otago in New Zealand.

The team performed an umbrella review of previously published data from studies across the globe. They collated meta-analyses that investigated which type of diet is best for achieving weight loss in adults with type 2 diabetes. They also conducted a new systematic review of published studies of diets for type 2 diabetes remission.

The results of the analysis show that weight management programs that included very low energy diets and formula meal replacements provided greater weight losses than conventional low energy diets.

Programs that included a total diet replacement at the start of the diet were the most effective approach for type 2 diabetes remission, reporting for a median 54% of the participants at a 1-year mark.

Moreover, diets such as high protein, Mediterranean, vegetarian, and low glycemic diets achieved little 0.32 kg (0.74.4 lb) or no difference in weight loss, compared with conventional diets.

It was a bit of a shock, given all the hype and media attention, to discover how poor the evidence is for the low carb, or ketogenic, diets, Prof. Lean told MNT. This marketing of low carb diets often uses very persuasive but incorrect science, suggesting that only one nutrient (carbohydrate) and one hormone (insulin) control our metabolism and disease risks.

Celebrities and politicians have been persuaded, but dozens of clinical trials have been done, and they simply do not show any advantage for low carb diets. What matters is keeping your weight as near to ideal as possible.

Prof. Michael Lean

One limitation of the current review is that most of the available evidence relates only to short-term outcomes. The benefits of weight loss on type 2 diabetes depend mostly on long-term control of body weight.

Also, keeping weight lower may require different behavioral approaches than those that work well for the initial weight loss phase. There are few trials that report data beyond 12 months.

According to the research team, well-conducted research is necessary to assess longer-term impacts on weight, glycemic control, clinical outcomes, and diabetes complications.

Prof. Lean told MNT that the big need is to find better ways to help people avoid returning to the eating patterns [that] caused them to gain weight and develop [type 2 diabetes]. We know from DiRECT that people who lose weight and get a remission of their diabetes will relapse if they regain weight.

This is not easy, because social marketing by the food industry over the last 40 or 50 years has normalized eating habits that have resulted in people being on average about 1 stone 7kg heavier now, and many of them much heavier at younger ages.

Dr. Chambers added: Its important to remember that theres no one-size-fits-all diet for diabetes. Low calorie diets can be challenging, and if you have [type 2 diabetes] and want to lose weight, getting support from a healthcare professional can help you find an approach that is safe and works for you.

Link:
Diabetes, weight loss, and remission: Which diets are best? - Medical News Today

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Belly fatalso known as visceral fatisn't just unsightly. It's seriously hazardous to your health. This type of fat lies deep within the abdomen, under the muscle, where it nestles around vital organs like the intestines, liver and pancreas, releasing toxic substances that raise your risk of chronic diseases like cancer, heart trouble and diabetes. Here are six of the most effective, science-backed ways to lose visceral fat. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Chronic feelings of stress cause the brain to produce more cortisol, and stressing out can lead to "comfort eating" high-fat and sugary foods. The combination is a quick shortcut to gaining belly fat, says a study published in The Annals of the New York Academy of Sciences.

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Perhaps the easiest way to reduce visceral fat is to lose weight. "Weight loss alone can effectively reduce visceral fat," says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. "By losing 10% of your body weight, you may lose up to 30% of your body fat."

RELATED: Popular Habits That Are Wrecking Your Body, Say Experts

Changing up your diet alone won't slash belly fat; exercise is critical. According to a 2020 study published in the journal Nutrients, exercise reduces visceral fat even if you don't lose weight. That's because it lowers circulating insulin (which tells the body to hang on to fat) and tells the liver to burn nearby visceral fat deposits. Moderate-intesity exercise combined with strength training seems to work besta 2021 review of studies found that resistance training reduces visceral fat in healthy adults.

RELATED: The #1 Cause of Aging Poorly, Says Science

Visceral fat thrives on sugar. "Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. Reduce the amount of sugar in your diet by dumping sugary drinks and juices, refined grains, baked goods, and processed foods, and watch your waistline shrink.

RELATED: Everyday Habits That Lead to Aging

Several studies have found that a high-protein diet will burn belly fat and help keep it off. One of the latest was published this summer in the journal Scientific Reports: Researchers found that a test group that took a protein supplement along with a mildly calorie-restricted diet lost more visceral fat than a group that took a placebo. In addition, the test group's gut microbiota was activated by the protein supplement. Some studies have connected healthy gut bacteria to the loss of visceral fat, regardless of what you eat.

RELATED: The #1 Worst Habits for Your Heart, Say Doctors

Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts say poor sleep alters the production of leptin and ghrelin, two hormones that regulate appetite, and that can increase feelings of hunger. Not sleeping enough can also increase the production of cortisol, a stress hormone that tells the body to hold onto fat around the abdomen. Experts like the National Sleep Foundation say you should aim for seven to nine hours a night.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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Surefire Ways to Lose Visceral Fat, Say Experts Eat This Not That - Eat This, Not That

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Brandys daughter SyRai Smith once thought her famous mom was embarrassed by her when she was heavier.

Sometimes I would feel a little sad or feel like she was embarrassed of me, the 19-year-old revealed on The Real Wednesday.

However, the teen clarified, These are just insecurities in my head.

[Brandy] was never like that, Smith insisted. She was always supportive. She always knew that I was beautiful, and she supported me whether I wanted to lose a lot of weight or not.

Smith is Brandys only child. She welcomed her daughter with record producer Robert Anthony Big Bert Smith in 2002.

The Boy Is Mine singer is known for her slim frame, which SyRai said caused her to feel like the odd one out and ask herself at times, Why am I not that way? Why am I not that size? Why was I made the way I was made?

However, when the teen finally lost weight, the rising singer realized her family still loved her regardless of her size.

I was Ra Ra to them either way, SyRai added. I love my whole family. Theyre so supportive.

Host Jeannie Mai Jenkins praised the young guest for recognizing that she was just projecting her own feelings and not receiving actual criticism from her relatives.

For you to realize, This is me. This is what Im getting from myself, and not from my mom and other people so proud of you with that, she said.

After the interview, Brandy posted a screenshot of her daughter from the segment on her Instagram.

The proud mom captioned the pic, What an amazing human being I love your spirit and your smile. So brave to walk in your purpose and shine in your truth all up on@therealdaytimeYour smile .@syraismith #inspire.

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This can be a safe diet if done correctly, and if you ensure you are getting adequate calories and nutrition when youre eating, says Shapiro. Overall, IF diets (including more extreme versions, like OMAD) are unlikely to cause harm to adults who are a healthy weight, overweight, or who have obesity, notes a July 2017 review in Annual Review of Nutrition.

But OMAD is a restrictive eating approach that wont necessarily appeal to everyone. If youre following OMAD, youll need to take care not to overeat or overindulge on unhealthy foods during your main meal. You may also struggle to fit an entire days caloric intake into one large meal or find yourself feeling uncomfortably full after eating this much in one sitting. Theres also a lack of research on the long-term effects of OMAD

Moreover, OMAD may actually be unsafe for certain groups of people. This includes people who are pregnant or nursing, who are younger than 18, and people who have an eating disorder or a history of disordered eating, says Moskovitz.

Shapiro also advises that people living with diabetes who are taking insulin should not follow this diet, as OMAD can affect blood sugar levels. In general, people with diabetes need to eat balanced meals regularly throughout the day, adds Moskovitz. Going prolonged periods of time without eating can lead to harmful blood sugar lows followed by subsequent highs once a larger meal is inevitably consumed, she explains. This pattern of inconsistent eating can make it difficult to keep blood sugar levels low and stable.

Finally, if you often have gastrointestinal (GI) issues like bloating or an upset stomach, OMAD may not be a good fit for you. This diet requires you to eat a lot of food at one time, which may cause GI discomfort.

Still, many people who are not in these categories will decide to move ahead with OMAD and if youre one of these individuals, know that careful planning is key. If youre going to attempt it, you still have to make sure youre doing your best to eat balanced and nutritiously and make sure youre still eating enough calories for the day if you want to stay healthy, advises Moskovitz. Fasting alone wont be beneficial if [youre] not carefully constructing the meals youre eating in that time frame.

Always speak to your doctor before starting a new diet, especially if youre managing an underlying health condition or taking medication, or if OMAD represents a dramatic change in the way you eat.

If you are interested in trying OMAD but have not yet tried other types of IF, start slowly, suggests Shapiro. Start with a 12-hour fast and then build up to 14 or 16 hours. Then try OMAD for a few days once you have eased your body into it, she explains.

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OMAD Diet: Safety, Health Benefits, Risks, and More - Everyday Health

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So youre feeling a bit out of shape and want to shed a few pounds? Your weight-loss journey can begin by taking a few thousand extra steps each day.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

A dedicated walking program can help improve your overall health and fitness while moving you toward a healthier number on the scale. Its an easy way to burn additional calories, says exercise physiologist Katie Lawton, MEd.

A lot of people have a hard time getting motivated to start exercising, says Lawton. But walking is simple, right? We do it every day.

Heres why you might want to consider doing it more.

Hauling yourself around takes energy and thats reflected in the calories spent walking.

A 150-pound person walking a mile in 20 minutes will burn about 80 calories. If youre heavier, you torch more calories because it takes more energy to move more mass. Likewise, the count is lower if you weigh less.

Other factors influence the calories burned on a walk, too, including:

Any discussion about walking usually starts with a big target: 10,000 steps, which equates to about five miles. But that number doesnt necessarily translate into truly beneficial cardiovascular exercise.

The reason why is simple: Not all steps are created equal, notes Lawton. Slowly shuffling around a store, for instance, boosts your step tally but its not doing a whole lot from a weight loss or fitness point of view.

So Lawton suggests counting minutes instead of steps.

A fitness payoff from walking comes when the activity rises to the level of cardiovascular exercise. That means a minimum of 10 minutes of constant one-foot-in-front-of-the-other movement at a moderate level of intensity.

(NOTE: At moderate intensity, you should be able to carry on a regular conversation while moving, says Lawton. Your rate of perceived exertion, or RPE, should fall between 3 and 5 on a 10-point scale.)

Ideally, you should look to get at least 150 minutes of moderate aerobic activity per week, says Lawton. That follows guidelines set by the American Heart Association. That target, however, is for heart health not weight loss.

To drop pounds, the activity goal rises a bit. The American College of Sports Medicine, for instance, recommends 200 to 300 minutes of exercise per week for weight loss and long-term weight management.

The key is to be active, says Lawton. The more youre moving, the more you benefit. (A wellness expert offers five reasons why you should take a walk today.)

Studies have shown that a regular walking program can help you melt away some extra pounds. Ideally, though, the increase in exercise should be paired with healthier eating habits for weight loss.

You cant out-exercise a bad diet, says Lawton.

Also, enter your walking program with realistic expectations. Putting in daily miles can improve your overall fitness, but its not going to give you six-pack ab muscles and a shredded physique, says Lawton.

Dropping pounds is only one perk of wearing out the tread on a pair of walking shoes. Other potential benefits include:

Success in any exercise program starts the same way: By setting aside the time to do it. You need to make it part of your routine, says Lawton. This is about adjusting your lifestyle for your health.

Start slow in your workouts to build strength and endurance, then gradually increase the intensity as your fitness grows.

The following tips can help to make walking part of your life:

Lawtons best advice, though? Stay positive and keep at it. If you miss a day or two, thats fine, says Lawton. Just get back on that horse. Walking to manage your weight or improve your health isnt a one-day thing. Its a long-term commitment.

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Walking: Can It Help You Lose Weight? - Health Essentials from Cleveland Clinic

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THE BEST diet for weight loss in people with type 2 diabetes has been revealed by experts.

They reviewed a dozen studies to compare popular diets that have all been promoted to help diabetics drop the pounds.

1

Weight loss is hugely beneficial for those with type 2 diabetes because it can make their condition more manageable.

It may also reduce the risks of potentially deadly complications.

It is usually obesity that causes the onset of type 2 diabetes in the first place.

On the other hand, losing a substantial amount of weight, around 15kg if you are obese, could put the type 2 diabetes into remission, Diabetes UK says.

It removes abnormal body fat from the liver and pancreas, helping to restore organ function and allow insulin to work better.

Regardless of type 2 diabetes, losing weight can also make you feel energised, sleep better, get active and have a better mood.

Knowing the importance of weight loss for those with type 2 diabetes, researchers led by the University of Glasgow wanted to conclude the most effective way of doing it, publishing their findings in the journalDiabetologia.

They considered low-calorie diets, low-carb, high-protein, vegetarian, Mediterranean, high healthy-fat and low GI foods diets.

The only one the researchers praised was a low-calorie diet made of between 500 to 1,500 calories per day.

Exclusive

Exclusive

It may come as no suprise that cutting calories very low leads to weight loss.

But the analysis suggested it was a liquid-based diet - with shakes and soups as opposed to food - that worked best for weight loss leading to remission.

The best formula was meal replacement liquids of 800 calories a day for 12 weeks, followed by a high carb low-fat diet combined with some shakes and soups.

The researchers said: Very low energy diets and formula meal replacement appear the most effective approaches, generally providing less energy than self-administered food-based diets.

No other diet was found to support weight loss for those with type 2 diabetes - even common low-carbohydrate or Mediterranean strategies.

People using these diets saw no more than 2kg of weight.

It suggested there was no point in cutting out entire food groups to lose weight, and rather reducing portion sizes generally was the way forward.

Dr Lucy Chambers, Head of Research Communications at Diabetes UK, said the study answers important questions.

It also supported findings from the charitys own research - that low calorie diets for 12 weeks have the best success rates.

The DiRECT study, funded by Diabetes UK, showed a low calorie diet can help a quarter of type 2 diabetes patients lose 15kg or more of weight, and put 86 per cent of those into remission.

The results of the trial mean the NHS is now trialling it across the UK.

Dr Chambers said: Diets that focus on reducing calories, such as low-calorie meal replacement diets, rather than reducing intake of certain nutrients or foods groups, such as carbohydrates, were found to give people with type 2 diabetes the best chance of losing weight and going into remission.

"Even a small amount of weight loss can have a really positive impact on health and wellbeing.

Its important to remember that theres no one-size-fits-all diet for diabetes.

Low-calorie diets can be challenging, and if you have type 2 diabetes and want to lose weight, getting support from a healthcare professional can help you find an approach that is safe and works for you.

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Dr Michael Mosley is the man behind The Fast 800, a series of diet and weight loss programmes. Over the years, he has helped millions lose weight and now he has shared his five most important tips for anyone looking to do the same before Christmas.

Your body is like a hybrid car it runs on two main energy sources, sugar and fat, Dr Michael said.

The Keto diet, and intermittent fasting, encourages your body to flip from one to the other, burning through your fat stores and restoring your body to health.

The Keto diet [is] where you eat low carb, high fat and high protein foods, Dr Michael explained. [It] is designed to switch the body from burning sugar to burning fat by prompting mild ketosis.

Ketosis occurs when the body uses fat as its main fuel.

With time restricted eating, you induce a state of mild ketosis, and that seems to produce some widespread benefits including stabilising blood sugar levels and weight loss.

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Michael said: Clinical trials consistently show that low carb diets are effective for weight loss, over and above low fat diets that once proved popular for those slimming down and watching their weight.

The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat.

White bread, white pasta, potatoes and sugars including maple syrup and agave nectar are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.

Instead, eat carbohydrates that contain lots of fibre.

Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the good bacteria that live in your guts.

Examples of fibrous carbs to include in your diet are vegetables, legumes such as chickpeas and lentils and wholegrains like barley, oats, buckwheat, and rye.

As for why you should eat protein at the first meal of the day, Dr Michael said it will help you feel fuller for longer.

After a protein meal, levels of a chemical called tyrosine a building-block for dopamine rise inside the brain.

By increasing its own dopamine supply as the next meal approaches, the brain experiences a much weaker dopamine hit from high-calorie food.

This doesnt mean you have to eat breakfast early in the day as a midday breakfast helps to extend the period of non-eating and so draws down the full benefits of fasting.

But what it does mean is that when you do break your fast, eating a higher-protein meal will help to stave off sugar cravings later on, Dr Michael added.

There are a variety of protein sources you can eat first thing - nuts and seeds, eggs, diary, quinoa-based foods.

Fat is of three macronutrients which our bodies need to survive, Dr Michael explained.

Fat from the food we eat aids growth, healthy skin, vitamin absorption and regulation of bodily functions.

Good fats do contain more calories, but they also curb the appetite by slowing the rate at which your stomach empties, therefore, delaying the point at which it sends signals to the brain for more food.

Dr Michael suggests: To feel fuller for longer, select olive oil, nuts, oily fish and (in moderation) full-fat dairy products.

In contrast, eating diet foods like fat-free crisps or biscuits can lead to overeating, because they leave the body wanting more.

Dr Michael advises dark-green leafy vegetables such as spinach, broccoli and kale, should be included in your diet.

They supply key vitamins and minerals and also fight inflammation, which is a known cause of disease and low mood as well as an obstacle to weight loss.

Most vegetables are also very low in calories (especially the dark leafy greens), so you can essentially count these as a free food, he told ghp-news.com

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Michael Molseys 5 diet tips to curb appetite and achieve rapid weight loss - Daily Express

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Are you out of control around sweets, chocolate, or chips? Do you often hear the bag of tortilla chips calling you by name? Read this before you answer the call.

Everyone has food cravings, especially for foods that are rich in fat, sugar, and salt, or any combo of the three. (That's why we find chocolate, chips, baked goods, ice cream, and fast food so irresistible.) In fact, one study found that 97% of women and 68% of men reported having food cravings.

But the answer to your cravings problem isn't to ignore them. Research shows that food restriction and avoidance can increase the intensity of cravings, so the key is to eat foods that can actually help tamp down hunger and cravings. The other strategy is to have healthier options of what you're craving, so you can feel satisfied without derailing your diet. The next time you feel a hankering for an indulgent food coming on, you can cave into that craving without destroying your diet by reaching for one of these hunger-crushing foods. And for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Starting our meal with soup has a similar effect as having a piece of fruit before your meals. It fills you up with fewer calories, thanks to its high water content. Studies show that having broth or vegetable-based soup before your meal reduced the amount of calories you'll eat at that meal. Many weight-loss experts advise their clients to eat soup daily to help them lose weight and keep it off. Look for soup that is low in calories, like broth, vegetable, or tomato soup, or choose those that have high fiber counts like minestrone or bean soups. One study found that enjoying soup as your first course helped study participants eat about 20% fewer calories or an average of 134 fewer calories at their meal. What's more, even though they ate fewer calories, they stayed satisfied.

READ MORE:The #1 Best Soup for a Flat Belly, Says Dietitian

Fruit helps increase the fiber in your diet, which helps to keep you full. What's more, water-rich choices will help send a signal from your stomach to your brain that you're full. Some fiber-rich picks: a cup of raspberries packs in 8 grams fiber, and a cup of wild blueberries has 6 grams. A medium apple has nearly 4.5 grams, a pear has 5.5 grams, and an average-sized orange has around 4 grams of fiber. A small study in Brazil found that participants who ate either an apple or pear before each of their main meals lost a significant amount of weight compared to those who didn't eat fruit before their meals.

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When it comes to cravings, protein-rich foods can be your best friend. Good sources of protein that rank high on the satiety index include eggs, Greek yogurt, fish, and lean poultry options. For the best effect, try to start your day off with some protein (about 25-30 grams at your first meal) to help keep your hunger and appetite in check. This can help jump-start your weight loss. In fact, one study found that eating an egg and turkey sausage breakfast sandwich was more filling and helped study participants eat fewer calories at lunch compared to eating a low-protein breakfast.

RELATED: 19 High Protein Breakfasts That Keep You Full

According to research, chocolate is the most craved food. If you feel like gooey chocolatey candy bars, brownies, or chocolate chip cookies are calling your name, opt for an ounce of dark chocolate that has at least 70% cacao. Dark chocolate has lower sugar and calorie counts and is packed with beneficial antioxidants, so it helps keep blood sugar levels stable to control hunger and cravings. Another great option is to make a chocolate protein pudding by mixing 6 ounces plain Greek yogurt with 2 teaspoons cocoa powder. Stir to combine. The protein in Greek yogurt will help keep you full while the cocoa powder will satisfy your craving for chocolate.

Oats are a fiber-rich whole-grain often recommended for their heart-health benefits but several studies show that they can help control appetite and cravings. Oats are particularly high in a type of soluble dietary fiber called beta-glucan, which has been shown to trigger hunger hormones, keeping you fuller, longer. What's more, beta-glucan slows digestion to keep blood sugar and your appetite in check. A cup of oats has about 150 calories and 4 grams of hunger-crushing fiber. In addition to enjoying oats for breakfast, try incorporating oats into burgers, soups and stews, casseroles, and desserts.

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The Best Foods to Crush Hunger Cravings and Lose Weight Fast Eat This Not That - Eat This, Not That

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