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When it comes to losing weight, most people are very quick to jump on the latest diet bandwagon. They Google best fat loss diet and usually choose the one that comes out at the top of their search.

Invariably, this diet is very strict, bans all your favorite foods, or causes severe hunger. Diets are nobodys idea of fun!

Armed with their new and probably celebrity-endorsed diet, our weight-loss wannabe spends the next week or two eating like someone who is allergic to food. They survive on meals that would barely sustain a mouse, let alone a fully-grown adult.

They tough it through hunger and cravings and use their willpower to stick to their new eating plan. And, at first, the diet works. They lose weight, and they lose it fast.

But after a few weeks, the inevitable starts to happen:

Enough is enough; our dieter decides to allow themselves a cheat meal, which soon becomes a cheat day, and then a cheat week. Invariably, they quit their diet, go back to eating normally, and quickly regain whatever weight theyve lost.

In many cases, dieters actually overeat and gain back more weight than they lost!

A few months or years later, our overweight subject decides its time to try losing weight again, and surprise, surprise, the same thing happens. Fitness experts call this cycle yoyo dieting.

The good news is that you dont have to be a yoyo dieter, and in this article, we reveal how to lose weight without dieting and then keep it off forever.

Nobody enjoys dieting, and dieting doesnt work, so its time to stop looking for short-term fixes and adopt a more sustainable, long-term approach to weight loss. Instead, follow these rules and lose weight without dieting.

Despite our anti-diet rant, some of you reading this article will STILL try dieting that excess weight off. Dont do it! Diets are too restrictive for long-term use, make you miserable, cause hunger, and trigger cravings. Its no wonder that most diets are only really designed to last 4-8 weeks.

Popular diets include:

While all of these diets can help you lose weight, theyll only work for as long as you can stick to them. If you start the carnivore diet, which involves eating nothing but meat, but dreams of fruit and vegetables keep you awake at night, it wont be long until you quit.

For a diet to work, you need to be able to maintain it. Not for a week or a month, but for as long as it takes you to reach your target weight AND for as long as you want to maintain your target weight.

So, forget the idea of eating healthily for a week or a month. You need to change the way you eat for the foreseeable future. In other words, probably FOREVER!

To burn fat for fuel and lose weight, you MUST burn more calories than you consume (1). This rule is UNBREAKABLE. Body fat is stored energy. If you eat more calories than you burn, your body will convert that unused energy into fat. One pound of fat is roughly equal to 3,500 calories.

While you could try and exercise those excess calories away, if you eat too much, youre going to have to commit to working out every day and probably for hours at a time. A single missed workout will undermine your weight loss efforts.

For this reason, managing your calorie intake is your best strategy. This doesnt mean adopting a very low-calorie diet. Instead, it simply means balancing your caloric intake with your everyday needs, properly called your Total Daily Energy Expenditure (TDEE).

You can use complex calculations to determine your TDEE, but youll find it much easier touse our tdee calculator. Just type in the required information, and youll instantly learn how many calories you need to eat to maintain your current weight.

Then, subtract 300-500 calories from that number. Thats how much you need to eat to lose weight without starving yourself and without following a hideously restrictive diet. In fact, you can eat whatever you like. Providing you eat the correct number of calories, it doesnt really matter much where they come from.

After all, 300 calories of candy, 300 calories of oatmeal, and 300 calories of quinoa all provide your body with the exact same amount of energy.

This doesnt mean you should eat unhealthily, as eating for weight loss should also be good for your health. However, you certainly dont need to give up your favorite foods. Youll just need to eat less of them.

Use a food tracking app to record and control how many calories you eat per day. It only takes a few minutes, but it will save you months and even years of wasted time and effort.

Your metabolism is your energy expenditure per day. While eating less will help you lose weight, burning more calories per day will make the process easier. For starters, increasing your energy expenditure means youll create a more significant calorie deficit. It also means you can eat a little more without canceling out your calorie deficit.

The easiest way to get your metabolism buzzing is through exercise.

When it comes to weight loss, most people automatically gravitate toward steady-paced cardio. Thats hardly surprising, given that cardio mainly uses fat for fuel. However, cardio burns relatively few calories and only increases your metabolism while you are doing it.

You NEED to do some cardio because its good for your cardiovascular health, but doing too much is both unnecessary and could even undermine your weight loss. Chronic cardio can cause muscle loss, which results in a decrease in your TDEE.

Instead, the best types of exercise for long-term weight loss are:

Strength training(lifting weights) will preserve or even increase your muscle mass, leading to an increase in your TDEE. Muscle is metabolically active tissue, which means it uses calories. The more muscle you have, the more calories youll burn per day, even while you are sleeping. Just a slight increase in muscle mass can make losing and maintaining your weight much easier.

Also, strength training causes a short-term increase in your metabolic rate. For 16-24 hours after your workout, your caloric expenditure increases as your body gets busy with the anabolic processes of muscle repair and growth.

Finally, strength training increases insulin sensitivity, which means the food you eat, especially carbs and protein, is more likely to be stored in your liver and muscles and not in your fat cells. Again, this effect lasts around 16-24 hours (2).

Related:How to Burn Fat with Strength Training

Interval traininghas many of the benefits of strength training, but it also burns more calories. It is much more time-efficient than steady-paced cardio too. There are lots of ways to do interval training, but, in simple terms, this type of workout involves alternating between brief periods of exercise and periods of rest.

For example:

Ideally, you should try and accumulate around five hours of metabolism-boosting exercise per week. Choose activities you enjoy and look for ways to make working out as convenient as possible.

Like a diet, if you dont enjoy what youre doing, or it proves to be more trouble than its worth, you are less likely to do it. So, if you dont enjoy or have time to go to a commercial gym, look at ways to work out at home, and consider building agarage gym.

Heres a sample weekly schedule. Just slot your preferred workout into this framework:

Or, if you enjoy strength training more than cardio:

You could do more exercise than this, but it shouldnt really be necessary. Also, its important to note that exercising more is often accompanied by an increased appetite. Needless to say, eating more will cancel out the benefit of doing more exercise.

Earlier, we said that, providing you consume fewer calories than you need, you will lose weight, no matter what you eat. This is still true! However, youll lose weight and keep it off more easily if you modify at least some of your meals to make them more filling.

Hunger is the enemy of weight loss. When you eat less, your body mistakenly believes you are in danger of starving, and it uses hunger to motivate you to eat. It doesnt realize that you have chosen to eat a little less. Stupid body!

So, anything you can do to derail hunger will help stop the overeating that will derail your weight loss efforts.

Sugars and refined carbs are very high in calories and digested quickly, which is why you can a) eat a lot of them and b) feel hungry soon after. Because of this, you should do your best to cut down on foods like:

Were not saying you CANT eat these foods because this ISNT a diet. However, eating less refined food and sugar will mean you can eat more healthy food, and youll have less hunger to contend with.

To lose weight without dieting, build your meals like this:

Protein the first thing to consider when building the perfect weight loss meal is protein. Good choices include lean meat, chicken, fish, eggs, nuts, and beans. You need protein for recovery, muscle repair, and growth.

Protein is also very satiating (filling), and eating it provides your metabolism with a small but meaningful boost.

Veggies are low in calories, high in fiber, very nutritious, and filling too. With the exception of potatoes, you can eat almost unlimited amounts of vegetables and still lose weight. Feeling hungry? Eat more veggies!

Contrary to popular belief, healthy fats are not necessarily fattening. Like protein, dietary fats are satiating, and things like mono and polyunsaturated fats are very healthy. Good sources of healthy fats include olive oil, avocados, egg yolks, and fish.

Eating a LITTLE less fat will save you some calories, but it would be a huge mistake to eliminate fat from your diet entirely.

Vegetables contain varying amounts of carbs, but its usually relatively low. More obvious sources of carbs include rice, pasta, bread, potatoes, and cereals. Some diets ban these foods, but that usually results in cravings. Instead, eating these foods in moderation will help keep cravings at bay and also give you energy.

You dont have to eat this way all the time, but the more of your meals that follow these guidelines, the easier youll lose weight.

Regarding meal frequency, just eat whenever its convenient. You could eat three equal-sized meals per day and two small snacks, or just eat two large meals a day and no snacks. Ultimately, Meal frequency isnt all that important. However, you should try and eat a protein-rich meal after exercise, so your body has the resources it needs for recovery, repair, and muscle growth.

Your total daily calorie intake is much more important than whether you eat twice or six times a day, so focus on the amount of food you eat instead.

Eating less, eating healthier, and exercising more will help create the caloric deficit that you need to lose weight and keep it off without dieting. But, the more sedentary you are, the less impactful these interventions will be.

Even the most ardent exerciser probably only clocks up about 5-6 hours of physical activity per week, which leaves a whopping 160+ hours of potential inactivity. During this time, your metabolism slows to a crawl, and that means slower weight loss, too.

In studies, increased levels of physical activity lead to faster, easier weight loss and prevent weight gain and regain (3). That doesnt mean you need to exercise more, only that you need to sit less. Experts call this additional movement Non-Exercise Activity Thermogenesis, or NEAT for short.

Examples of NEAT include:

NEAT activities are easy, arent tiring, and wont interfere with your workouts. However, being more active will significantly increase your energy expenditure, leading to easier weight loss and maintenance. In addition, being more active can help offset the dangers of sedentarism, which has been shown to have a very negative impact on general health (4).

Temporary changes produce temporary results. Thats why short-term diets and unsustainable workout regimens dont work. As soon as you stop, youll end up right back where you started overweight, unhealthy, and unhappy.

While all of the rules outlined above will help you lose weight without dieting, theyll only work if you follow them. You need to commit to the process!

That doesnt mean you need to be 100% compliant, but you should do your best to follow the rules 80-90% of the time. For most people, that will be enough to provide you with the results you want. That said, 100% compliance will mean you get better results and lose weight faster.

The most important thing to remember about successful weight loss and weight management is that theyre long-term processes. They arent fads, and they dont work overnight. Instead, you need to start and stick with it. This is a marathon and not a sprint.

Youve tried dieting, and it didnt work, which is why youre reading this article in the first place. It would be madness to keep doing the same thing over and over and expect a different outcome. Youll fail each and every time.

Instead, put these rules into action. While you wont lose ten pounds in two weeks, you will start losing weight slowly and comfortably, and youll keep it off too. The entire process should be much more enjoyable as well.

Diets dont work period. Theyre too strict, unpleasant, or impractical for long-term use. Most dieters lose weight for the first few weeks but then quit or cheat and regain most if not all of the weight they worked so hard to lose.

If youve had enough of yoyo dieting, starving yourself, unpleasant cravings, and long or exhausting workouts, its time to try a different approach to weight loss. That doesnt mean another short-term diet, but a sensible and sustainable approach to losing weight and keeping it off.

Use these six rules to lose weight and keep it off without dieting.

1. PubMed:Dietary intakes associated with successful weight loss and maintenance during the weight-loss maintenance trial (source: PubMed)

2. PubMed:Exercise and insulin sensitivity: a review (source: PubMed)

3. PubMed: Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure (source: PubMed)

4. PubMed: Physical inactivity, sedentary behavior, and chronic diseases (source: NCBI)

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In order to achieve healthy weight loss, its important to ensure that youre getting the vitamins and minerals your body needs to adequately metabolize the foods you eat. Your metabolism is one of the primary factors in determining how successful you will be in losing weight because the more efficient it is, the more fat you will be able to burn at rest, creating a greater calorie deficit. Regardless of how well rounded your diet is, theres one vitamin that health experts suggest most everyone take each morning in order to fuel your metabolism and allow for natural weight loss with ease.

This wire free bra is the *best*

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B vitamins are one of the most effective supplements for boosting fat burn and improving your bodys weight loss capabilities. There are a number of B vitamin variations, including B-12, biotin, and B-6, which all play varying roles in the efficacy of your metabolism. If you are deficient in B vitamins, it will likely be difficult for you to lose weight, as your body will struggle to metabolize macronutrients and burn fat.

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While most people consume enough B vitamins throughout their daily diet, if you follow a plant-based way of eating you may find yourself deficient. According to Medical News Today, B-12 is present only in animal products, meaning vegetarians and vegans may have difficulty consuming enough of this vitamin. In addition to dairy products, the following foods may contain B-12: fortified plant-based milk, nutritional yeast, fortified breakfast cereal, meat substitutes, some spreads, such as Marmite.

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Vitamin B-12 is not the only supplement vital for improving your metabolism, however. B-6 is also equally as important, and nutritionist Amy Shapiro explains to Byrdie, Vitamin B6 helps with the production of L-Carnitine, an amino acid that helps our body use fat for energy. This leads to increased fat burning. Focusing on boosting your metabolism is a great way to propel your body towards weight loss, and a good supplement routine in the morning may allow you to reach your goals with ease.

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While the addition of B vitamins into your day to day life may help to give your metabolism a much needed boost for weight loss, a well-rounded diet complete with nutrient dense foods is still one of the primary factors for sustaining a calorie deficit. Armed with B vitamins to metabolize macronutrients and a healthy diet that helps build muscle and burn through fat, youll reach your weight loss goals in no time without ever feeling deprived of the foods you love.

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The One Vitamin You Should Take Every Morning Over 30 To Burn More Calories & Lose Weight FAST - SheFinds

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If you are among the 75 percent of Americans whogained weight during the pandemic or are among the 63 percent now working to get off the unwanted pounds and get fit for spring, there are simple strategies that will not only help you shed fat, but also get heart healthier in the bargain, according toKimberly Gomer,RD, Director of Nutrition for the Pritikin Longevity Center. Her first tip: Ditch the calorie calculator. She tells you what to count instead, and her advice makes so much sense.

Gomer shares her choices for the best foods and strategies to help anyone who wants to lose weight and belly fat, and do it in a way that is also good for their long-term heart health. It turns out the same foods that will make it easier to burn fat faster now are also those that are beneficial to your heart down the road.

Plus, you may have what 100 million Americans are dealing with, a condition called "insulin resistance" that makes you put on belly fat and convert your caloric intake to fat, instead of burning it off. If you are in that category, Gomer has helpful tips for you, too, which will help reverse the trend and tell your body to burn fat, not store it.

Here is Gomer's list of the best foods to eat, and ones to avoid, as well as other useful tips to lose weight and lower your cholesterol, keep blood sugar in check, and generally eat healthier. She has coached over 800 people and helps them find what works for them. If you want to immerse yourself into the Pritikin way of reshaping your diet, your body, and your health outcomes, you can always sign up for a two-week program at their resort-like South Florida center, which is both a destination and a life-changer, Gomer says.

Of the 100,000 people who have checked in to learn to eat better,most of themhave left with a new approach to food, several pounds lost, and having lowered their markers for heart disease enough to eventually be able to ditch the meds. For the rest of us on a weight loss journey butwithout the time or budget for atwo-week health time out, Gomer's strategieswork wherever you are.

Calories act differently depending on the type of food you're eating (sugar vs. healthy whole foods), and if you are counting calories instead of piling your plate high with vegetables, fruit, whole grains, and high-fiber foods, you are missing out on a major aspect of healthy weight loss, Gomer says. Instead of worrying about the number of calories you take in, start to see foodin terms of nutrients like vitamins, antioxidants, and all-important fiber, which is found in whole plant-based foods.

"Where are those calories coming from? If they're from sugar and animal fat, chances are you are not going to lose weight.," Gomer explains. "But if you have a big salad full of healthy whole foods like greens, beans, water-dense foods like cucumbers, and fiber-rich foods like avocado, the calories don't really matter. Your body needs these nutrients and will burn them off and release the energy to your bloodstream slowly, so you never experience the spike in blood sugar that tells your body to store fat."

So instead of thinking about calories, think about nutrients and choose the most nutrient-dense foods you can find, she adds. If you are used to thinking about calories, ask yourself, what is the density of that food? Where are the calories from? Compare one food to another food: What is the density of food A vs. food B? A pound of food that is waterlogged such as vegetables will be full of water. As food gets drier the density goes up. The highest density food is oil. So most people ask: How should Ilose weight? The Mediterranean diet is popular, but that is heavy in oil and wine. People have been putting oil on everything. it adds up. Instead, choose foods like vegetables that are nutrient-filled, and will fill you up!

When someone comes into Pritikin with heart issues and is hoping to lower their cholesterol, lose weight and get off their meds, the first thing that Gomer and her team will tell them is that they should avoid oils and especially saturated fats from animal products like meat and dairy. But even if you are not dieting forheart health, you should cut down on the oil you cook with, or dress your salad with,since even the ubiquitous olive oilone of the most calorie-dense foods on your plate.

Consider this:One tablespoon of extra virgin olive oilcontains 126 calories and 14 grams of fat.OneOreocookie has approximately 53 calories, and 2.3 grams of fat. It also has about8.3 grams of carbohydrates. So while we don't want you counting calories, you do need to be aware that oil has more calories and fat than a cookie.

How much oil you allow into your diet depends on your goals, but both for heart health and weight loss, oil is an overused diet culprit, and for anyone looking to lose weightGomer's advice is to try to minimalize the amount of olive oil on your salad or in your stir fry because of the number of calories it contains.

Keep your nut intake to a small serving a day, since nuts are both full of oil and calories, although they are also full of fiber and protein, so a little bit goes a long way. "A woman who loves Oreoswill tell me that she gotrid of the Oreos and instead eats 2 small handfuls of almonds a day. What happens to weight? She will tell me that she has gained 20 pounds," Gomer says.She is shocked but I am not since 1cup of almonds has over 800 calories. The high fat, high protein diets don't want to die. but what happens to their cholesterol on these plans? It goes crazy."

Still, the brain needs omega-3 healthy fats so once you get your weight under control you may want to add back in a small serving of nuts or seeds, but just use less oil, Gomer adds.

High fiber foods are your diet's best friend since when you eat fiber, your body releases that energy slowly, like burning a candle instead of a match. That in turn keeps your blood sugar low and steady throughout the day and avoids surges that can tell the body to release insulin, the messenger that signals "too much sugar in the blood" so store the excess as fat. The best high-fiber foods to add to your plate are these, Gomer says:

Eat Leafy greens such as kale and spinach, but any salad greens will work, including romaineif that is what you prefer. "Greens are the bomb," she says. It's as simple as that.

Pile on the Cruciferous vegetables such as cauliflower, broccoli, Brussel sprouts, andcabbage. Shoot for 25 to 35 grams of fiber a day, and don't worry about the calories in these foods since your body will have to work harder to digest them in the first place, and they help your gut health and how you metabolize everything else you eat as well.

Add tomatoes and peppers, especially colorful ones. You've heard it before but eat the colors of the rainbow, since youget phytochemicals and antioxidants in these pigment-rich vegetables, so your body will benefit from the vitamins like C, E, A, all of which help you build a strong immune system, plus lycopene, which is known to benefit heart health and help your body fight certain kinds of cancer.

Choose root vegetables like beets and carrotsto your salads. When you eat root vegetables you absorb all the healthyantioxidantsfrom these colorful vegetables. Beets, in particular, have folate (vitamin B9), plus manganese, potassium, iron, and vitamin C.Studies show beetsimproved circulation, lower blood pressure, and increase exercise performance. Carrots, meanwhile, contain antioxidants such as betacarotenewhich has been proven to reduce the number of free radicals in the body and help protect against certain cancers.

Bottom line: Add more vegetables to every meal. And eat what you like. If you don't like zucchini then find vegetables that you dolike.

We are sedentary, not just because of working from home, but as a culture. We sit in cars, at our desks, and wherever we go, we plop down."As a nutritionist, I am always asked: What food would help me lose weight? But I want to talk about the fact that muscle is metabolic currency, and the more muscle tone you build, the more energy you burn just sitting in your chair," Gomer explains.

That means that instead of just doing cardio every day, people need to add in strength training. "People love cardio but they don't do strength training," she observes. "They avoid strength training. So along with walking, running, swimming, or cycling, not in place of anything, we all need to build strong muscles to be healthy."

What other habits are going to get you healthier? Walking everywhere you can. Daily meditation, yoga, or stretching. All these things going to benefit your health by helping you de-stress. People spend hours on their phones and they can't unwind and get to sleep. If you can't sleep you can't lose weight and be healthy. Anxiety is something that gets in the way.

Another helpful tip:I tell people to cut off all eating after dinner and taking a nice walk after dinner. It's a wonderful habit and helps you wind down and destress before bed.

Here's a stunning fact: 100 million Americans have insulin resistance. What that means is your insulin gets stuck in the "on" position and essentially tells your body to take everything you eat and store it as fat, especially belly fat, that is readily available for when you need energy fast. Gomer explains: Insulin'sjob is to take sugar and cart it off to the cells, but if they are already full (of glycogen) and blood sugar is rising, it then carts it off to storage, which is fat. When you have too much blood sugar, insulin is working overtime, and your body stops listening to the message that you're full. Insulin "resistance" is the result and it makes people think they are hungry when they are not, so they eat, further piling on the calories, and it becomes harder to lose weight.

"At Pritikin, we do an insulin test. and it's like finding out you have pre-pre-pre-diabetes," she says. You can get this simple test done by your doctor, but don't be surprised if you are among the 1 in 3 Americans who have the problem. "Insulin resistance makes losing weight hard since you're the person who eats the whole breadbasket."

Insulin is the hormone responsible for the blood sugar balance in the body. But long before someone gets diabetes they start out with pre-diabetes. It is even more prevalent in people over 60, Gomer says: 50 percent of people over 60 have this condition. "They have it but they don't understand why they can't stop eating once they start. They say to themselves: 'I'll just eat one cracker,'but then they eat the whole box since their satiety cues are not working. They don't do this with beans and cabbage because those foods are low in carbs. It's the insulin that is promoting hunger. So knowing your insulin level willhelp you understand. Under 7 is normal and above 7 is insulin resistant. If you are at 9 you are insulin resistant.

"When we eat and blood sugar goes up. Insulin is like a key that opens a gate and your cells can get the sugar or energy they need. With insulin resistance, the key gets sticky and then the body says... Wait you didn't hear me, I am trying to close this door. Instead, you eat more sugar. When this happens the body can not keep the blood sugar stable," Gomer explains. "When you have insulin resistance, then we know the mechanism." The first thing you need to do is lower your sugar intake and eat more high-fiber foods.

The goal is toreduce belly fat, Gomer says. "That is where insulin rears its ugly head. If you lose belly fatyour insulin resistance will go down. So to lose weight is good, no matter how you do it."

"I like to say; Better is Better. You don't have to be perfect," Gomer tells clients."If you are eating vegetables every day and adding more high-fiber foods to every meal, then you are on your way. I don't care what else they are doing. If they eat more vegetables, they will get healthier." She says that there is nothing better than helping change lives through healthy dietary changes: "It is very exciting to be part of that. Teaching people to eat food that you know where it came from... it's exciting and awesome."

"Miami is full of all these fancy cars, Gomer observes. "People put in the best premium gasoline they can. For your body, that means: Eat as many vegetables as you can. When you take out all the meat and heavy foods and start to eat more vegetables, legumes, and high-fiber food, that's filling your body up on premium. That's how your body runs best."

The Top 20 Veggies with the Most Protein

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Is exercise necessary for weight loss? Or can you just cut cals to drop lbs? Is there really any need to get super sweaty and worked up?

So, can you lose weight with diet only?

Yes. As long as you take in fewer calories than you burn, youre likely to lose weight.

Whether youre trying to reduce, increase, or maintain your body weight, its important to create a sustainable, safe, and enjoyable eating pattern.

So, on top of changing their diet, people who are trying to lose weight will typically bump up their activity levels to create a larger calorie deficit. This allows them to follow a less restrictive diet and eat more of what they enjoy.

We lift the lid on how diet, exercise, and weight loss work in tandem.

Yep. You can lose weight without exercising or increasing the amount of physical activity you do as long as you burn more calories than you take in.

Plenty of factors contribute to weight gain. But the main causes typically involve consuming too many calories and not getting enough physical activity.

Creating a calorie deficit encourages weight loss. You can create a calorie deficit by reducing your calorie intake, increasing your activity level to burn more calories, or both.

However, physical activity and exercise which are two different things, BTW do so much more for your health than help you maintain body weight changes. A balanced, healthy lifestyle is the one.

Lets compare the research on losing weight through calorie restriction only with the studies on a calorie restriction and exercise combo and see who wins. Rapper to our left, introduce yourself

It is possible to lose weight through dietary changes alone. To do this, you need to create a calorie deficit, meaning taking in fewer calories than you burn each day.

For example:

The more calories you cut from your intake, the faster youre likely to lose weight. But cutting calories too drastically is not healthy and wont help you in your quest to maintain and manage your weight long-term.

Low and very low calorie diets can cause compensatory changes in your body, including:

This makes it harder to maintain weight loss over time.

Thats why experts recommend making smaller cuts in calorie intake that minimize these side effects while encouraging a more sustainable form of weight loss.

Sure, you can lose weight without changing your activity levels. But research shows that combining calorie reduction with increased physical activity is more effective than just cutting calories. So put that in your NutriBullet and blitz it.

For example, a 2021 study randomized 239 people with higher body weights into four groups:

All participants followed a diet that created a 25 to 30 percent calorie deficit. They followed this eating plan for 6 months. Peeps in the exercise groups did supervised exercise routines 3 times per week.

(Of the 239 who started the study, 180 reached the finish line weight loss is, somewhat ironically, no picnic.)

As expected, all the groups lost similar amounts of weight on the calorie-restricted diet.

But after 3 years, most of the groups had gained back most of the weight theyd lost. The only exceptions were in the group who followed the diet and smashed out strength and endurance workouts. They kept off a good amount of the body fat in the long term.

And thats what you want, right? Sustainable change and lifestyle choices that last?

Plus, even though weight loss was similar among the groups, the exercise groups lost more body fat and maintained their lean mass. The control group lost lean mass.

Maintaining lean mass during weight loss is important. Losing muscle can screw with your metabolism, making it harder to maintain your weight. Which kinda defeats the point.

Is cardio/endurance better than resistance training for weight loss?

A 2015 review of 66 studies found that programs combining reduced-calorie diets with exercise were better at reducing body fat and retaining lean mass than those focusing on diet alone.

The researchers found that resistance training was especially effective for boosting fat loss and supporting maintenance of lean mass.

In reality, the best exercise for weight loss is whatever gets you off your butt and moving around in combo with a calorie deficit.

A 2012 study of 399 women after menopause found that those who followed a calorie-restricted diet and took part in an aerobic exercise program lost:

So, although its possible to lose weight through cutting cals alone, its more effective if you add in a bit of physical activity for good measure.

The verdict: Weight loss through diet alone vs. diet and increased activity

Weight loss through diet alone is possible.

But studies show that upping activity levels in combination with calorie reduction is most effective for fat loss and maintaining muscle mass.

Go get em, tiger!

Interested in losing weight and improving your health? Focus on including more nutritious foods in your diet to promote weight loss. It doesnt have to taste or feel like punishment.

The most important factor in weight loss is creating a calorie deficit. Period.

That means you could technically lose weight on a doughnut-only diet, as long as you stay in a calorie deficit. (Doughnut do that, BTW. Well keep making bad puns until you stop.)

Some research suggests that certain diets are more effective than others for long-term weight maintenance and improving other markers of health.

The best dietary pattern is any healthy eating plan you can stick to long-term. Yes, even when youre on vacation, out to lunch, or enjoying a holiday meal with the fam. You guessed it flexibility is key.

Also, any healthy diet should include lots of whole, nutrient-dense foods, especially fruits and veggies.

Shocker: Diets high in produce and whole foods have strong links to healthy body weight and long-term weight maintenance.

For example, the Mediterranean diet one thats full of produce, nuts, seeds, olive oil, fish, and beans is one of the most effective and sustainable dietary patterns for reducing weight gain, promoting healthy body weight, and reducing chronic disease risk. Bellissimo!

Some other dietary patterns. such as vegetarian and low carb diets, can also be effective for weight loss.

Disclaimer: Low and very low carb diets tend to lead to rapid weight loss in the short term. But in the long term, their weight loss results are similar to those of other dietary patterns, such as low fat diets.

Some diets may also be more appropriate for certain people. For example, a low carb diet may help bring down high blood sugar and triglyceride levels in people with metabolic syndrome.

Searching for the best diet for weight loss is like trying to define the best type of hat. Everyone is different, with varying needs, tastes, goals, and health concerns. And trilbies are a terrible idea in both scenarios.

Consider whats best for you personally when putting together your weight loss eating plan.

Everyone has different calorie needs. They depend on a whole bunch of factors, including:

If we were all identical, it would be handy for nutritionists but very, very boring for everyone else.

So, randomly following a low calorie diet that you found online may backfire. It might be completely inappropriate for your specific needs.

If you include exercise in your program or simply increase your activity levels, youll likely be able to create a calorie deficit by increasing how much energy you use. This means you dont have to cut as many calories. (Yay!)

TBH, working with a qualified healthcare professional who specializes in nutrition (like a registered dietitian) is the best way to create a diet plan thats right for you.

They can help you determine your calorie needs and build a healthy, sustainable weight loss plan.

So you dont technically *need* to exercise for weight loss. But being active is important for SO many other aspects of health. Plus, its fun! Physical activity can include gardening or taking your doggo for a walk. Whats not to love?

Adding exercise to your routine can help:

Exercise and physical activity are both super and duper important. Weight loss is just one of the many benefits that come with bumping up the amount of physical activity you do.

But balance is always key. Just as too little exercise can negatively affect your health, too much exercise can also be harmful.

If youre not very active but want to start adding some joyful movement to your day, start by going for a walk. Walking is mega underrated and safe for exercise newbies.

When youre choosing a new activity or workout, make it something you actually enjoy and can see yourself doing for the foreseeable future. Even if that means just going for a daily walk in the afternoons and stretching at night.

Moving that bod is whats most important.

Sure, you can lose weight through diet alone. But combining a healthy dietary pattern with exercise is usually more effective for burning fat and maintaining muscle mass.

The most important factors when creating a diet or workout plan are safety, flexibility, and sustainability. Your diet should fuel your body with enough calories and nutrients to support peak health.

And your exercise routine should be hella fun and make you feel good about yourself.

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Before you embark on your weight loss journey, its important to know that not all exercises work the same. Some exercise routines help you burn calories faster and are more efficient in toning your body, whereas others only promote muscle gain rather than help you get rid of belly fat. Its all about how you adjust your workout routine to include exercises to lose weight that will help you reach your goal.

Photo, Oscar Sderlund.

While almost all exercises work to raise your heart rate and help you burn calories, establishing an effective routine can be difficult with all these weight loss programs claiming to grant quick results. You need to know which exercises actually work and how to perform them correctly. Keep reading as we will highlight the most effective weight loss exercises that can help you lose weight fast and trim your body.

Jump Rope: Jumping rope is a workout that targets the whole body rather than just the heart muscle. This type of workout is very efficient since you can burn up to 300 calories in just 30 minutes. It works by engaging your heart, core, glutes, and quads when you jump high from the ground and use your core to stay upright as you hit the ground again. While rope movements are initiated from your wrists, you also get a little shoulder and arm action. Jump rope is undeniably a great exercise to boost your cardiovascular health, burn a lot of weight, and work on your coordination.

Running: Running is the simplest way of burning calories and getting your heart rate up. This workout is quite simple because you dont need to go to the gym to do it, just put on your running shoes and get moving. A very efficient way of burning weight quickly and making time go by quickly as you run is doing interval running. Interval running is when you sprint or speed up, then slow down your running pace to get your heart pumping for a minute or two every few minutes. Change your speed or routine every week to give your body something to adapt to. These changes are important because if you keep doing the same running routine every week, your body will eventually stop burning calories and you wont be getting anything from your exercise.

Strength Training: Lifting weights or using your own bodyweight to engage in strength training is one of the most effective ways of losing fat. When you lift weights, youre not just kick-starting your heart rate and burning calories; youre also boosting your metabolism. This helps you burn calories, even when youre not exercising because your body will be building muscle mass as you rest. You can click here to learn about the recommended weight you should be lifting, but whether you choose to lift heavy or lighter weights, its up to you to adjust your strength training routine. To adjust your strength training routine, you need to understand that if you lift lighter weights, youll need to do more reps. On the other hand, if you choose to lift heavy weights, fewer reps are required with a special approach to each exercise.

Photo, Alora Griffiths.

Interval Training: Interval training lets you maximise the benefits of both cardio and strength training so that you can burn more calories in shorter periods of time. An interval workout session comprises short bursts of high-intensity exercises and periods of lower intensity exercises or rest periods. During interval workouts, your body resets the metabolism levels to make them skyrocket high, and then it takes hours to cool down again. So you keep burning calories even hours after your workout, which is referred to as EPOC or Excess Post-Exercise Oxygen Consumption. The EPOC process allows you to burn far more calories than you burn in regular moderate pace workouts. Interval training is also a great way to feel victorious after a workout.

Spinning: Spinning is an amazing exercise to build endurance, whether its on a stationary bike or an actual one. Its a great weight loss workout that burns a lot of calories and targets the largest muscles in the body at the same time. Spinning exercise is also low-impact compared to many other exercises that can strain your muscles. You can replace running by doing spinning exercises if youre more into low-impact exercises.

Many fitness programs claim to offer a magical solution for weight-loss. However, not all exercises are equal in terms of intensity and the number of calories they burn. You need to find out which exercises burn the most calories if you want to lose weight fast. These exercises will help you target stubborn fat and shed the extra weight quickly. Mix that with a healthy diet to get the best results.

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The Ideal Exercises to Lose Weight and Trim Your Body - We Heart

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On the eve of a recent mixed martial arts (MMA) fight, Julija Stoliarenko walked up to the scale on the stage so that Nevada state officials could record her weight. Weigh-ins are always a fraught event; in Ultimate Fighting Championship (UFC) fights, just as in boxing, fighters must adhere to a very precise weight range in order to qualify. Stoliarenko was a UFC bantamweight fighter, which meant she needed to weigh-in between 126 and 135 pounds no more, no less.

While on the scale, Stoliarenko wobbled and lost her balance, then staggered backward and collapsed against the UFC backdrop. Security personnel rushed to aid her. After several minutes, she tried again and collapsed backwards to the floor. The bout was canceled because of her health complications; specifically, Stoliarenko was knocked out by a dangerous health practice known as weight-cutting, which involves rapidly losing weight in the weeks before a weigh-in and then rapidly gaining it back in the twenty-four hours before a fight.

If you think that sounds risky, you're absolutely right. So why would health-conscious fighters, who rely on their body for their career,willingly do such a thing? And how did it become so common?

Understanding that requires first understanding how weight classes work. In wrestling and combat sports such as boxing and MMA, weight classes were devised to match similarly sized opponents. Athletes are required to weigh-in before competition to ensure they are within the agreed-upon weight range. If opponents are not matched fairly, the heavier opponent will have a significant advantage when it come to generating power as well as pinning their opponent against the ropes, cage, or mat.

But there's potentialfor a loophole here. Because weigh-ins generally occur one day before competition, it is possible to game the system if you can somehow artificially lose weight say, losing water weight, while retaining muscle mass and then gain it back after weigh-in. Doing this successfully makes it possible for fighters to gain a weight advantage against their opponents, as they show up to the match weighing much more than they did during weigh-in.

This can lead not only to an unfair fight, but also a dangerous one though often, both fighters are weight-cutting, as it can confer a significant advantage if done successfully.

Here's how it works. Weight-cutting starts off essentially as a seemingly normal weight-loss diet: fighters eat healthy and work to burn more calories than they consume. Ideally, this allows weight loss from burning muscle and fat. Then, as the weigh-in deadline looms closer, athletes resort to losing weight by dehydration. By getting rid of as much water as possible, they can shed the extra few pounds they need to pass the weigh-in,and then gain it back by rehydrating. Usually, that means chugging a bunch of Gatorade as soon as they step off the scale; in extreme circumstances, they may have a friend waiting with an IV bagjust off-stage.

Methods for this second, dehydrating phase of weight-cutting are unhealthy, and include drinking minimal fluids; saunas; plastic workout suits; "pre-loading" with excessive water; and taking prescription diuretics to lose water by excessive urination. All of these methods aim to remove water from the body as quickly as possible and in large enough quantities that pounds are lost in a manner of days or hours. Some fighters even chew gum to help spit out more saliva making every last drop of water loss count.

Veteran athletes often have weight-cutting down to a science, knowing how long they need to cut a specific number of pounds. For example, a high-level wrestler will know how many minutes they need to spend in the sauna to reach a given weight. This might limit the outward appearance of dehydration or minimally impact their performance since they are less dehydrated at each step. But internally, their organs may be on the verge of failure.

Less experienced athletes often struggle with weight-cutting, and in some cases may hire nutrition coaches just to help them shed pounds quickly. That struggle is known as a "hard cut," and is often blamed for a fighter not making weight or suffering consequences of extreme weight loss.

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There is no question that extreme weight-cutting is unsafe. Documented dangers of extreme weight-cutting vary and include changes in core body temperature, nervous system dysfunction, electrolyte imbalances, and cardiovascular strain.

Weight cutting and its effects have yet to be fully documented at the professional level, but in 2013 and 2016, two MMA athletes lost their lives while cutting weight. Leonardo Souza was found collapsed in a sauna after suffering a fatal cerebrovascular event. He took a fight on short notice and was attempting to lose 33 pounds in one week. Likewise, there has been a rise in the number of combatants hospitalized for medical complications in the days leading up to a weigh-in.

In 1996, a series of NCAA weight-cutting related deaths in wrestling within weeks of each other led the organization to re-evaluate weight-cutting practices among their athletes.The NCAA moved weigh-ins from the day before an event to the day of the event. They also recommended instituting what they called a "1.5% rule," which states that athletes should lose not more than 1.5% of body weight per week. For example, a 165-pound student-athlete trying to make a 157-pound weight class should lose no more than two pounds (i.e. 1.2% of total body weight) per week. This helps to minimize the degree of dehydration.

In professional events like boxing and MMA, as well as many international wrestling events, weigh-ins still occur one or two days prior to the competition. Hence, weight-cutting is still common among these fighters, as research has found. Unpublished studies of professional MMA fighters in California showed that most fighters do not weigh within the agreed-upon fight weight-class the night of the bout. Most walk into the cage one or two weight-classes above the contracted weight class.

One study of professional MMA athletes looked at athlete's bodies at weigh-in and then again 22 hours later, just before the bout. In this study, MMA athletes gained an average of 7.5 lbs 4.4% of their body weight! in the 22 hours before the fight. Among those studied, at least one athlete gained back 22 pounds (10% of their body weight) in that day. The study also found that, at fight-time, 39% of the fighters were either significantly or seriously dehydrated as measured by urine specific gravity.

The dangers of weight-cuttinghave led to calls for weigh-in reforms, both from the media and from professional medical organizations. Indeed, in 2016, a call to alarm over weight-cutting was published in the British Journal of Sports Medicine.California state athletic commissioner Andy Foster, who oversees all of combat sports in his state, has called weight-cutting " the biggest problem in combat sports."Groups such as the American College of Sports Medicineand the Association of Ringside Physicianshave issued recommendations to end excessive dehydration as a weight-cutting tool.

Yet, despite the known medical dangers, money always plays a part in hindering reform. If fighters agree upon a weight-class title bout and the fighters do not make weight, then fans and promoters lose out on a much-hyped title fight.To wit: just a few months ago, a Bellator main event had to be changed at the last minute when one fighter failed to make weight.

Tickets,pay-per-views and sponsorshipscome at a price. Losing a title fight due to a weight issue is like paying to see a movie and then finding out the main actor bailed at the last minute. Professional sports organizations obviously try to avoid these situations, which may be why they tolerate or turn a blind eye to weight-cutting.

In the United States, there is no federal regulatory body that oversees professional combat sports; rather, states have their own athletic commissions who oversee and enforce the rules for boxing and MMA. There have been some proposals for standardization and enforcement of weight-cutting regulations. Some states that see a lot of fights such as California and Nevada have more extensive medical and regulatory bodies in place and the budgets to keep them better funded. In 2019, California passed a measure to curb extreme weight cutting. Fighters weighing above 15% of their contracted limit on the day of the fight would no longer be allowed to compete. Other states have less money and personnel to enforce stricter health and safety measures.

Mixed martial arts is one of the world's fastest growing sports, but lack of federal oversight and inconsistent enforcement of weight-cutting protocols continue to put fighters at a deadly risk if they can't safely make weight. There have been calls for fighters to form their own union, and perhaps better medical care might be part of that package. Unfortunately, at this stage, it is usually up to the fighter and their camp of trainers to regulate what methods they use to cut weight and how fast they do it. When a big name say, UFC, Bellator, or even the Olympics comes calling, it can be hard for fighters to resist trying to gain every competitive advantage possible, even those that are dangerous. After all, athletes are trained to push harder, faster, stronger; they may see their weight-cutting as an opponent like any other, one they can outwit or out-muscle. But if we like watching combat sports as spectators, we should speak out about keeping athletes healthy.

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Combat sports athletes are using a deadly weight gain hack to game the weight classes - Salon

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How do a persons calorie requirements change over a lifetime? Should an older person eat fewer calories or make any other changes to their diet? Our nutritionist has the answer.

Q: Im wondering how many calories a relatively healthy 65-year-old woman needs?

Many factors, including your age, height, weight, and activity level, determine your daily calorie needs (1).

In general, moderately active women ages 2650 should consume approximately 2,000 calories per day to maintain their weight and stay healthy (1).

That said, this range can vary widely based on the factors mentioned above.

As women age beyond 50, they generally require fewer calories to maintain their weight. This is because as people grow older, they tend to lose muscle mass and be less active (2).

In general, average healthy women over 60 should consume 1,6002,200 calories to maintain their weight and stay healthy.

Women who are more active should stay on the higher end of their calorie intake range, while women who are more sedentary should stay on the lower end of their range.

However, even though your calorie needs are lower at 65 than when you were in your 20s, you still need to eat just as high or even higher amounts of certain nutrients compared with younger people.

For example, women over 65 should consume a higher proportion of their calories from protein to help prevent the muscle loss that typically occurs with age. This muscle loss is known as sarcopenia, and its a major cause of weakness and fractures among older adults (3, 4).

In addition, other nutrients you should aim to consume more of include:

You can increase your intake of these nutrients by eating a diet rich in fruits, vegetables, lean meats, dairy products, and fish.

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Ask Our Nutritionist: How Many Calories Does a Healthy 65-year-old Woman Need? - Healthline

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Eating healthy for summer doesn't have to be about depriving yourself or losing weight.

Focus on positive changes and things you enjoy to meet your health goals, experts say.

Visit Insider's homepage for more stories.

Summer is often touted as bikini season - while every body belongs on the beach, warm weather can be a good motivator to transition to healthier eating habits, regardless of the scale. You don't even have to be miserable the whole time, experts say.

"Worrying about you you look in a bathing suit takes away from the enjoyment of all the summer things that we look forward to," Bonnie Taub-Dix, registered dietitian nutritionist and author of Read It Before You Eat It - Taking You from Label to Table, told Insider. "And if you lose weight fast with a fad diet, by September, you'll be right back where you were."

By prioritizing things you enjoy, getting creative in the kitchen, and taking advantage of fresh veggie season, you can still have fun while smashing your health goals (including weight loss, if that's your jam).

After year of COVID restrictions, we're all already critically deprived of pleasure, according to registered dietitian Georgie Fear. That makes it especially important not to pick eating plans that are needlessly restrictive, she said.

"If you think cutting carbs is the most effective, but it makes you die inside, don't do it," she told Insider. "If you can find something that brings positive emotions, that's the thing to do."

For example, many people turn to snacking to express emotions like boredom, stress, or even joy. There's nothing wrong with those occasions for eating, but if you want to cut back, it's best to replace it with something equally enriching. Going for a walk might replace a bag of chips as a break from work, or chatting with a friend could sub for a consolatory plate of cookies after a hard day.

Story continues

"Many people end up eating when they're not hungry. There are so many needs we can mistakenly plug food into and there's much better solutions," Fear said.

Crystal Cox/Business Insider

One of the best ways to cut back on junk food in your diet is to swap it out with fresh, nutrient-dense alternatives, according to Taub-Dix.

Fresh fruit and vegetables are abundant in summer - aim to make them fill at least half of your plate, and you've already made a major step toward eating healthier, she said.

By focusing on plant-based foods, you don't have to exclude meat or animal products, but Taub-Dix suggests eating them in moderation.

"Plants should have the starring role of your diet, with animal products being the supporting cast," she said.

One of the biggest nutrition mistakes people make is thinking that healthy food must be boring, Fear said.

If vegetables seem boring or tasteless, it's because they lack variety, she explained.

While not everyone may have the time and skill to be a home chef, one easy solution is keeping an array of spice blends and salad dressings on hand to conveniently jazz up produce.

Fear said she often gets inspiration for salads and other vegetable-based dishes from food magazines, and platforms like Instagram and Pinterest offer an endless digital trove of ideas, too.

cream_ph/Getty Images

After chowing down on a nutrient-dense meal, consider enjoying an ice cream or other favorite summer sweet. Yes, really. Fear said the best strategy for a healthy diet is about 90% foods that are good for you.

The other 10% (or one treat a day, as a rough guideline) can be things that you enjoy, regardless of the nutritional value, whether that's a slice of cherry pie, a sundae, or a glass of wine at dinner.

Finding a way to incorporate these foods, while still making progress on your health goals, is the key to sustaining healthy habits beyond summer.

"We're not expecting people to be machines. Think about what foods you enjoy the most and find a frequency that works for you. That's still a healthy diet," Fear said.

Summer is often a time of cutting loose with patio beers or fruity cocktails, and enjoying a drink or two doesn't have to completely derail your diet or your fitness goals.

To avoid setbacks, it is helpful to be aware of how drinking fits into your overall lifestyle, and have a plan for indulging.

"We don't always think about the calories we sip as much as the ones we chew," Taub-Dix said.

Drinks with seltzer, herbal infusions, or fruit, such as sangria, can be less boozy but still flavorful options for summer sipping.

No alcohol is truly low-calorie, though, so if a Pina Colada or mudslide is your thing, it's better to have one, and really enjoy it, than gulp down a bevvy of less satisfying beverages.

Finally, don't forget to stay hydrated, whether you drink alcohol or not.

Read the original article on Insider

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Fast food typically contains high levels of carbohydrates. People following a low carb diet may find it difficult to find suitable fast foods. However, by making some modifications, people can find suitable low carb fast food options.

Many fast food meals contain bread, pasta, noodles, rice, or fries, making them unsuitable for a low carb diet. Because these are high carb ingredients, just 1 serving could push someone over their daily carb allowance.

However, it is still possible to enjoy fast food when following a low carb diet. People concerned about their carb intake can modify some fast food options to reduce the amount of carbs they contain.

This article will explain how to source or modify fast food options to suit a low carb diet.

Although there is no set definition, the term fast food typically refers to economical food that someone prepares and serves quickly. Many places including restaurants, drive-thru establishments, food trucks, and delivery services serve fast food.

Manufacturers often make fast food using cheaper or lower quality ingredients, such as fatty meats, refined grains, and saturated and trans fats. These foods are also high in salt and, sometimes, sugar.

People eat fast food for a variety of reasons. According to one older 2008 study, adolescents and adults who regularly consume fast food do so for various reasons.

The most frequently reported reasons included:

Other, less frequently reported reasons included:

Low carb fast food is fast food that contains low levels of carbs. There is no set definition for what constitutes low carb.

Some sources suggest that in a low carb diet, under 26% of total calories come from carbs. This equates to under 130 grams (g) of carbs daily.

Some popular low carb diets set even lower limits. For example, the ketogenic diet limits carb intake to 510% of total calories. For those who consume 2,000 calories per day, this equates to 2050 g of carbs.

The sections below will look at some popular fast food options and explain how to modify them to make them suitable for a low carb diet.

Ground beef is the main constituent of most burger patties, and it contains as little as 0 g of carbs. Most burgers are low in carbs once a person removes the bun and ketchup. Alternatively, a person could replace the bun with a lettuce wrap.

Some people like to double up on the patty or add low carb toppings to make a more filling meal. Some safe low carb toppings include:

A salad or bowl is easily customizable to reduce its carb content. People can choose a bed of greens and add in vegetables and lean meat or chicken.

However, people should be careful when choosing a dressing, as many contain sugar or corn syrup. An olive oil dressing is a safe choice, and some vinaigrette options are also suitable. Or, a person could add some guacamole, tomato salsa, or sour cream to the salad instead.

Avoid croutons and breaded meats, if possible, as these add to the carb load. Just 14.2 g of croutons can contain 9.02 g of carbs. Similarly, a quarter cup of breadcrumbs (31 g) can increase the carb load by 22 g.

When ordering a burrito bowl, people may wish to avoid beans, as these are a source of carbs albeit a healthy source.

Depending on the establishment, there may be options available specifically for people who follow a low carb diet. These options may include cauliflower rice as a keto-friendly option.

Besides salads, some establishments offer the option of a sub in a bowl. Low carb options include chicken salad, tuna, and cold cuts such as turkey.

Breaded chicken, which is prevalent in fast food outlets, is not suitable for people following a low carb diet, as the breadcrumbs are high in carbs. Instead, a person may wish to opt for grilled chicken, where possible.

Buffalo wings may be another low carb option. However, those made with a sugary barbecue or teriyaki sauce are high in carbs, at 8.21 g per wing. Breaded or battered wings are also high in carbs.

Many fast food establishments also offer breakfast options, but not all of these are suitable for people following a low carb diet. It is best to avoid pancakes, waffles, and anything bread- or potato-based.

A popular low carb breakfast option is a serving of eggs with bacon or sausage.

There are many other fast food options available for those following a low carb diet, though many require slight modifications.

At establishments serving Asian cuisine, a person may wish to opt for meals that contain protein and vegetables but skip the rice or noodles and sweet sauces.

When dining at an Italian restaurant, a person may wish to ask for an antipasto salad. This is a platter that typically contains assorted meats, cheeses, vegetables, and olives. They may also wish to avoid any bread or breadsticks that may accompany the meal.

When following a low carb diet, a person should be sure to choose their drinks carefully. Often, the healthiest choice is water. Tea or coffee, without sugar, is another good option.

Adding half-and-half milk, heavy cream, or unsweetened almond milk will not contribute too much to the drinks carb content. Cream contains around 0.85 g of carbs per fluid ounce (29.8 g), and almond milk contains around 0.83 g per 100 milliliters (ml).

Diet sodas are another option. These contain zero carbs, whereas a 355-ml regular soda contains 36 g of carbs.

The following tips may help people stick to their low carb diet when eating out:

A low carb diet restricts carb intake to under 130 g per day. Some versions of the diet limit carb intake even further than this.

Carbs are present in many foods, but they are highest in foods such as bread, pasta, other grains, and starchy vegetables. Sugary foods are also very high in carbs.

Some people may choose to follow a low carb diet to improve their health or to lose weight. Some research suggests that following a low carb diet may increase energy expenditure and contribute to weight loss.

People following a low carb diet eat mostly:

They limit or avoid:

When calculating the carb content of a meal, it is important to consider serving size.

Also, because of this diets restrictive nature, those following it should try to choose high nutrient foods to ensure that they meet their nutritional needs.

Find more low carb diet tips here.

Following a low carb diet may have benefits for some people, but it also poses certain risks.

For example, it may cause short-term issues such as nausea, a lack of energy, or headaches.

Long-term risks include nutritional deficiencies and loss of bone density.

A low carb diet is not suitable for everyone, including those with kidney problems. Therefore, it is important that those considering a low carb diet speak with a doctor before making any dietary changes.

People may find eating out while following a low carb diet challenging, especially when it comes to fast food. However, it is possible to create low carb menu options by making a few modifications.

Most of the time, people following a low carb diet should choose high nutrient food options to prevent deficiencies and other diet-related complications.

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Low carb fast food: About, lists, and risks - Medical News Today

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It was always on the back of my mind that I had to do something about my weight. And, during the lockdown, I indulged in a lot of yummy (but calorie-laden) homemade desserts, cakes and dishes. I put on 6-7 kilos and my weight had touched the 70-kilo mark. I decided to start working on myself since I had a family wedding coming up in November 2020, and that was my deadline.

I thought of consulting a dietician but my husband insisted me to join a fitness club run by one of our friends. I had seen her own transformation over the year, and that itself convinced me to get going! So, in June 2020, I enrolled in the virtual workout program and made it a mission to lose 10 kilos.

The efforts have been so consistent, I was able to drop 12 kilos with regular exercise and a balanced diet! Since then, there has been no looking back.

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Weight loss story: "I have aloe vera juice and healthy detox drinks daily" - Times of India

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