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Orange juice is tangy, delicious, and is filled with nutrition. Just one glass of orange juice can instantly make you feel energetic. The juice is filled with vitamins, nutrients, and essential minerals. Did you know adding orange juice to your diet can help you reach your fitness goal even faster if you combine it with a reduced-calorie diet? Also Read - To Lose Weight Listen to Your Brain, Not Your Willpower: Research

Oranges are loaded with antioxidants. This citrus fruit is one of the popular fruits for making juices, marmalades, and jams because of its natural sweetness and tanginess. It is also used in many face packs and peels. Oranges are low in calories and are rich in flavonoids and phytochemicals that have antioxidant and anti-inflammatory properties. Orange is one of the fruits with the highest vitamin C content. Eating oranges will lower the risk of many health issues. It is also beneficial for your skin. Also Read - Intermittent Fasting For Weight Loss: Is it Safe to do it, And How to go About it?

Not just that, as per research drinking two-and-a-half glasses of orange juice a day could help in reducing the risk of obesity, heart disease, and diabetes. According to the findings, published in the Journal of Lipid Research, the researchers are studying a molecule found in sweet oranges and tangerines called nobiletin, which they have shown to drastically reduce obesity and reverse its negative side-effects. Also Read - Ketogenic Diet For Weight Loss: Works Best in Small Doses But Harmful in Long Run

We went on to show that we can also intervene with nobiletin. Weve shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis, said study researcher Murray Huff from Western University in Canada.

The research team demonstrated that mice fed a high-fat, high-cholesterol diet that were also given nobiletin were noticeably leaner and had reduced levels of insulin resistance and blood fats compared to mice that were fed a high-fat, high-cholesterol diet alone.

However, they still havent been able to pinpoint exactly how nobiletin works.

According to the study, the researchers hypothesized that the molecule was likely acting on the pathway that regulates how fat is handled in the body.

Called AMP Kinase, this regulator turns on the machinery in the body that burns fats to create energy, and it also blocks the manufacture of fats.

However, when the researchers studied nobiletins effects on mice that had been genetically modified to remove AMP Kinase, the effects were the same.

This result told us that nobiletin is not acting on AMP Kinase, and is bypassing this major regulator of how fat is used in the body. What it still leaves us with is the question how is nobiletin doing this? Huff said.

According to the researchers, this result is still clinically important because it shows that nobiletin wont interfere with other drugs that act on the AMP Kinase system.

The current therapeutics for diabetes like metformin, for example, work through this pathway, the researchers said.

The next step is to move these studies into humans to determine if nobiletin has the same positive metabolic effects in human trials.

Obesity and its resulting metabolic syndromes are a huge burden to our health care system, and we have very few interventions that have been shown to work effectively, we need to continue this emphasis on the discovery of new therapeutics, Huff concluded.

(With inputs from IANS)

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Whether youre trying to shed the pounds you put on in quarantine or are eager to quell your persistent hunger, odds are youve heard ofor triedcutting your carbohydrate intake. And for many folks new to low-carb or ketogenic diets, the idea of being able to eat steak, eggs, bacon, and butter while losing weight seems like a pretty appealing prospect. However, weight loss may not be the only thing you get when you ditch the carbs in your diet. Read on to discover the side effects of giving up carbs, according to experts. And before you waste your time at the supermarket, check out these Grocery Shortages To Expect in 2021, According to Experts.

If youre feeling suddenly grouchy but don't know why, your newly carb-free diet could be to blame.

"Cutting out carbohydrates completely can drop your blood glucose level. When the body has a low glucose state, the adrenal glands release these hormones that tell the body it is in a stressed state and the body perceives it as 'life-threatening,'" explains internal medicine physician Sheneen Lalani, DO. Lalani explains that this can lead to symptoms including anxiety, irritability, and difficulty concentrating.

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That sudden headache that OTC meds cant touch could stem from your decision to ditch the carbs from your diet.

"When you dont eat enough sugar and there is a drop in your blood glucose level, it can cause extreme headaches," says Lalani, who recommends adding extra water to your daily routine if you do opt to slash your carb intake to help fend off these symptoms. Thinking of switching up your eating plan? Discover the 20 Best Foods For The Keto Diet.

Going from a carbohydrate-rich diet to one thats heavy on protein and fats can do a number on your digestive system, often leading to constipation.

"This is because dietary fiber is found in carbohydrates, which is essential for elimination," explains Amanda Terillo, MS, RD, IFNCP.

Worse yet, it may lead to even more dangerous digestive issues. According to Lalani, stomach cramps and intestinal blockage can result from ultra-low carb diets, too. And if youre thinking of slashing your carb intake, check out these 8 Major Mistakes You're Making on the Keto Diet.

Giving up carbs means you're ditching a major source of fuel your bodys used to relying onand that can zap your energy fast.

"When a person gives up carbs, the body will start to feel weakness and fatigue," says nutritionist Arianna Foster, editorial director at Carnivore Style. And if you want to know where carbs are lurking in your diet, check out these 21 Hidden Sources of Carbs You Won't Believe.

Its understandable that you might miss some of the carbohydrate-rich foods you used to eat when you start cutting them from your diet. In some cases, you may even develop serious cravings for them that are hard to ignore.

Eliminating virtually all carbohydrates from your diet "leads to a high risk of nutrient deficiency, which makes you feel hungrier and crave more food," says Foster.

While you may be giving up carbs in a bid to feel better, you could feel significantly worse in the short-term.

"One of the most common side effects of eliminating carbs is flu-like symptoms," says registered nutritionist Jay Corwin, director of formulations at ASYSTEM. "Your body is detoxing and youll need to drink plenty of water and monitor your body to see if the symptoms go away."

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Weight loss is not an easy task, even when you are unprofessional. While doing exercise its very important for you to avoid mistakes, that can affect your body miserably.

Avoid Some Common Mistakes

To lose weight successfully, it is important to plan your workout carefully. A well-planned workout routine can even speed up the fat-burning process and tone your loose skin. Right from the types of exercises you choose to perform to correct your form, every small thing matters when your objective is to reduce kilos.

Protein is the building block of life and gym trainers recommend consuming it after the workout session, as it can help the body repair and recover muscles. But loading up on protein drinks will not help you reach your goals faster. In general, a person involved in rigorous physical activity is recommended to have 1.2 to 2.0 grams of protein per kilogram of body weight. Excess protein is actually stored in the body as fat, while the surplus of amino acids is excreted and this can lead to weight gain over time.

In order to burn maximum calories and lose fat from the body, you have to push your limit. Only when you will challenge your body, you will be able to shed calories. For this, you need to be consistent and perform exercises for at least 30 to 40 minutes every day. This rule applies to all the exercises that you perform, whether it is gymming, walking or running.

It is obvious that cardio exercises can help you burn more calories. But, the truth is strength training exercises can help you torch calories even at rest. Focusing only on cardio might not be right when the objective is to shed kilos. So, in order to shed kilos, you need to Maintain a balance between both kinds of exercises.

Every weight watcher must remember that number on the scale is not the only way to measure your progress. Our weight can fluctuate by up to 2 kilos in a day, depending on how much food and liquid we consume in a day. You can feel the progress when your clothes may start to feel looser or you may feel lighter and healthier.

You are all set to shed kilos now while avoiding these 5 mistakes.

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Trigger warning: The following story discusses eating disorders and disordered eating behavior.

At the beginning of my four-year intermittent fasting (IF) journey, I was experiencing so many health benefits such as decreased bloating, improved mental clarity and sleep, and I was able to lose the baby weight I'd been holding on to for four years. It was going so well in the beginning that I thought I'd do IF for the rest of my life. But as I slowly started to try more restrictive methods of IF to reach my weight-loss goals, it started to not work, and I was actually gaining weight.

I was feeling so frustrated, sad, and hopeless because I was losing control over my relationship with food. Here's my story of how intermittent fasting started to fail me, and how giving it up for intuitive eating actually helped me have more peace with food and achieve my body and fitness goals.

In case you're unfamiliar with intermittent fasting, it involves incorporating periods of fasting (not eating), whether it be fasting for certain hours out of the day or fasting certain days out of the week. There are tons of different methods of IF, and when I started in February 2017, as with anything new in my life, I went all-in and tried just about every style. I started with 16:8, where I fasted for 16 hours and ate in an eight-hour window, from noon until 8 p.m. I found success, but had the misguided notion that "more is better," so I shortened my window to 17:7, then to 18:6.

During this time, I was doing hour-long rigorous CrossFit workouts four to six days a week at 5:45 a.m., and shortening my eating window to six hours made me so hungry in the morning, that pushing through to make it to noon became a huge mental struggle. So I ended up eating earlier, telling myself I'd just eat from 9 or 10 a.m. until 3 or 4 p.m., but not eating dinner with my family was terrible for many reasons (the most important being that I didn't want my kids seeing me not eat), so that didn't work.

I also tried other methods of IF such as Eat Stop Eat (fasting 24 hours once a week), 5:2 (eating normally five days a week and eating 500 calories two days a week), and Alternate Day Fasting (fasting every other day). It was too hard to exercise regularly and do these more restrictive IF methods (I was too hungry!), so I stopped working out, but that was a terrible move for my mental health.

During that time, losing weight became my goal, and I tried Fast 5 (eating in a five-hour window), 20:4 (also called the Warrior Diet, eating from 2 p.m. to 6 p.m,), and when that wasn't enough, I also tried 20:1 (also called One Meal a Day or OMAD). I'd lose weight initially with those methods, but hunger caused me to binge eat during my eating window. I even went so far as to try longer fasts like 48-hour fasts (I even tried a seven-day water fast!), but again, those were unsustainable. Thankfully, my body's instincts to eat took over, and I just ended up gaining weight.

"Research shows us that dieting, which includes intermittent fasting, is a consistent predictor for weight gain," explained Kara Lydon, RD, LDN, registered dietitian, certified intuitive eating counselor, and owner of Kara Lydon Nutrition. The majority of people who lose weight while dieting end up gaining the weight back long-term, and up to two-thirds will gain more weight than when they started.

The physiological mechanisms your body activates when in starvation (aka dieting) mode, such as increasing your hunger hormones, decreasing your fullness hormones, and releasing neuropeptide Y (a hormone that stimulates food intake, specifically carbs), often lead to overeating, she added. Most dieters will be familiar with what's known as the restrict/binge cycle, although they may not know that exact name for it. This goes something like this: you "restrict your food intake, then feel extreme hunger and food preoccupation, which leads to a binge episode, followed by intense feelings of guilt and shame, which brings you right back to restriction in an effort to 'gain control,' but it just perpetuates the same cycle over and over," Lydon explained.

When your body is in starvation mode, it is essentially perceiving the restriction as a famine. "From an evolutionary standpoint, our bodies are designed to fight famine and starvation in an attempt to help us survive. Our bodies don't realize it's 2021 and what it's perceiving is actually self-imposed," Lydon said.

Another physiological mechanism that might be activated is energy conservation, which can cause you to stop getting your period, mess with your digestion, or make you feel cold and tired all the time. "This is your body shutting down or redirecting energy from non-essential systems in the body. This might also look like your body holding onto its fat stores in an attempt to conserve energy," Lydon said. I did experience feeling cold and tired, and I was bloated from bingeing, but this also explains why I got leaner when I started eating more regularly.

Trying so many IF methods and feeling like I was failing and fighting against my body was unbelievably exhausting and frustrating. Ultimately, it became detrimental to my well-being because it led to disordered eating habits. I was constantly thinking about food, what I was going to eat, when I was going to eat, when I was going to fast and I became depressed because my weight was slowly creeping up. I felt stuck thinking my only option was to fast longer, and that's when it started to feel like an eating disorder.

"Intermittent fasting is essentially glorified disordered eating," said Lydon. She explained that fasting for weight control purposes is recognized by eating disorder professionals as an eating disorder behavior, but unfortunately the diet industry has marketed IF as an easier way to lose weight compared to other traditional calorie-restricted diets.

Fasting (or any arbitrary food rules, for that matter) disrupts your body's innate ability to produce physiological cues to tell you when to eat and when you've had enough, Lydon said. "When you override your body's hunger cues, your body, in an attempt to help you survive, triggers certain physiological mechanisms to encourage you to eat." This explains why I felt so preoccupied with food, and why I felt so out of control when I did eat.

Image Source: POPSUGAR Photography / Jenny Sugar

Dealing with intense hunger made me cranky, bingeing made me feel guilty (and so bloated!), and constantly thinking about food and how to lose the weight that bingeing was causing all took up so space in my brain.

Lydon explained that intermittent fasting can also interfere with your social life, since you may avoid plans with friends that involve food. Fasting definitely affected plans with my family, depending on which method I was doing at the time, and that's one of the parts about IF that I really hated.

I also felt sad about not being able to cook and bake when I wanted to. I'd sit in bed flipping through my vegan cookbooks, or watching vegan recipe videos on YouTube, just to satisfy that need. It was so sad. I felt like I was missing out on so many levels.

My husband noticed my weird behavior around food, and he was definitely worried. He felt bad that I was imposing all these lame food rules on myself. I finally realized that while IF did have positive effects on my health at first, I had taken it too far. If I saw a friend struggling like this, I knew I'd step in and help her. I had to be that friend for myself.

The true driving force behind me deciding to stop doing IF and to focus on healing my relationship with food was because I have a 10-year-old daughter. I knew I wanted to be an inspiring role model for her, to teach her how to have a positive relationship with food and her body, and this was anything but positive. I had to stop this terrible cycle of restricting and bingeing, but I wasn't sure how. I wanted to move toward intuitive eating, but when I tried jumping in, I just felt out of control and feared gaining even more weight.

In the spring months at the beginning of the pandemic, like everyone else, my world was flipped upside down. I stopped going to my gym, was stress-baking and overeating, but was still eating from noon until 6 or 7 p.m. most days. I was eating a somewhat junky, mostly plant-based diet, and ended up gaining even more weight and not feeling like myself.

It was during one summer night while looking up vegan baking recipes on YouTube that things changed completely. I stumbled upon the Nutritarian diet and Dr. Joel Fuhrman's book, Eat to Live, and immersed myself in all the research I could about whole-food, plant-based diets. I also read The Starch Solution and combined the two and started eating a low-fat, high-carb, whole-food plant-based diet, free of oil. I was already eating lots of veggies, but I increased my starch intake, so I was eating tons of potatoes, sweet potatoes, beans, oatmeal, and rice. I stopped eating salad dressings made with oil, and limited my nut and seed intake.

I loved that this way of eating wasn't a diet, but was all about abundance, focusing on promoting health and preventing disease by eating all the nutrient-dense foods I could. I stopped watching the clock and started listening to my hunger cues.

After a few months, I felt amazing! I realized how much eating breakfast brought me joy. I'd wake up looking forward to my bowl of oatmeal and felt so happy knowing I had full freedom to eat whenever I wanted throughout the day.

I had tons of energy and felt inspired to start rowing and doing yoga every day. I slept well, felt clear-headed, and loved how my mood had improved. I also noticed that my body started to get leaner that really surprised me because I was eating so much food!

I can now proudly call myself an intuitive eater, but it didn't happen overnight. This has been a six-month journey of trusting my body, re-learning how to observe my hunger and fullness cues, and making lots of mistakes. There were definitely times I ate too much, or ate too much of the foods that don't make me feel good. It was interesting watching how my brain reacted to me allowing myself to truly eat when and how much I wanted. At first, it felt out of control, and I was eating a lot. But I had read from intuitive eating counselors that this would happen, that my body was just soaking in the fact that the "famine" was over. That urgency and drive to eat often and eat a lot slowed down after the second month, and was replaced with a sense of calmness and happiness around food.

Now as soon as I get that first glimmer of hunger, I eat. Sometimes it's at 9 a.m., and some days, it truly isn't until noon I have no rules about what times I eat. If I want lunch at 11 a.m., I have it! If I get hungry an hour after I've eaten, I eat again. It's so liberating! What's funny is eating whenever I please has made me think so much less about food.

There are some days that I naturally eat in a seven- to eight-hour window, because that's when I'm hungry, so I asked Lydon if there was a healthy way to do intermittent fasting. I wanted to make sure I wasn't going back to my old, destructive ways. She said, "I always remind my clients that they are the experts of their own bodies. Only you can truly know for yourself if there is a 'healthy way' to do intermittent fasting." The key here is to listen to your body - noticing and honoring hunger cues as they arise and not waiting for some arbitrary time window to allow yourself permission to eat.

If you or someone you know is struggling with disordered eating or an eating disorder, the National Eating Disorder Association (NEDA) has resources available including a 24/7 helpline at (800) 931-2237.

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OK, so 2020 was to put it mildly a bit of a rough year.

COVID-19 had a huge impact on peoples physical and mental health, and a year spent dealing with lockdown (and some pretty understandable comfort eating and drinking) has left most of us battling what might be politely termed pandemic paunch.

After a year exercising nothing but our thumbs as we endlessly scrolled through the options on food delivery apps, weve arrived in the middle of summer with a whole lot more of us to love.

But that doesnt mean its time to throw in the beach towel in defeat.

With a month of summer left plus warmer days beyond that more than likely theres still plenty of time to kickstart your diet and exercise routine so you can get back to your beach bod before the colder season kicks in and your softer bits go back to being camouflaged by oversized coats and jumpers.

Heres how:

Think beach bods are made in the gym? Fork-et about it.

You can don some Lycra and cycle every day at the crack of dawn to your hearts content, but unless youre keeping a keen eye on the food thats going down your gullet, youre wasting your time.

RELATED: Eight-hour diet is the key to weight loss

The key to weight loss, as everyone knows, is to use more calories than you take in. A good way to do this is to adopt a flexitarian diet, a nutritiously sound option that puts an emphasis on fruits, veggies, whole grains and plant-based proteins all foods that are higher in fibre and lower in calories per bite.

FASTING WORKS, AND IT WORKS FAST

Intermittent fasting a ritual that goes all the way back to early texts by Socrates, Plato and religious groups can also have excellent health benefits and contribute to rapid-fire weight loss.

Prolonged low-calorie diets can cause the body to adapt to the calorie restriction and thus limit weight loss, whereas fasting works around this problem by cycling between a low calorie level for a brief time followed by normal eating.

RELATED: Tips to know if you want to go vegan

There are several forms of fasting, including alternate-day and whole-day, but the most popular is a time-restricted style called the 16/8 method where you limit food intake each day to an eight-hour window and avoid eating for the other 16 hours (so eat between 9am and 5pm, and consume nothing in the intervening 16 hours).

GET INTO INTERVALS

If youve ever logged a bunch of time on a running machine and have been overcome with the empty feeling youre literally going nowhere, its possible youre actually on to something.

Long sessions of low- to mid-level training may feel like theyre effective and they will slowly deliver results over time but the hard truth is that only high-intensity interval training (HIIT) is proven as an effective method to help you shed kilograms fast.

HIIT involves short, sharp exercise sessions some programs only last a mere 10 minutes of high-intensity activities like running sprints that are alternated with periods of rest.

Researchers at the British Journal of Sports Medicine recently concluded that these short bursts of activity interspersed with brief recovery periods can reduce both body fat and overall weight, with people who perform interval training losing 28.5 per cent more weight than those who dont.

RELATED: Easy way to burn fat and build muscle

Essentially, its quality over quantity theres no point exercising for a set number of hours each week and automatically expecting to shed weight. Its ultimately what you do during those exercise sessions that will make the real difference.

SEVEN DAY PLAN

So heres what I want you to do. Spend the next seven days sticking strictly to 16:8 diet routine, and punch out just 20 minutes a day (yes, every day) of HIIT training. Intervals can be as simple as 40 seconds of star jumps and 20 seconds rest, followed by the same again sprinting on the spot, then mountain climbers, squats and sit-ups, with the whole sequence repeated four times.

You will see results.

Adam MacDougall is the creator of The Man Shake | @adammacdougall5 | adam_macdougall_

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WEDNESDAY, Feb. 10, 2021 (HealthDay News) -- A new weight-loss drug is almost twice as effective as current medications, clinical trial results show, and experts say it could revolutionize the treatment of obesity.

Overweight and obese people lost an average 15% of their body weight using a weekly injectable 2.4 milligram dose of semaglutide (Ozempic), a new report reveals.

What's more, one-third of all participants lost 20% of their body weight, a result comparable to those of people who've undergone weight-loss ("bariatric") surgery, the researchers said.

That means a person who weighs 250 pounds could wind up losing as much as 50 pounds after a year and a half on the drug, the results showed.

"This drug turned out to be amazingly more effective than anything else we've seen come before," said senior researcher Dr. Robert Kushner, a professor of medicine specializing in obesity treatment at Northwestern University Feinberg School of Medicine, in Chicago. "It's the very first time we have a medication that even begins to approach the weight loss people achieve with bariatric surgery."

Dr. Ania Jastreboff, vice-chair of the Obesity Society's clinical care committee, agreed that semaglutide's effectiveness could significantly alter the field of obesity medicine.

"This degree of weight loss is significantly more than what we've seen with any other medication thus far," said Jastreboff, co-director of the Yale Center for Weight Management, in New Haven, Conn.

The drug's maker, Danish pharmaceutical firm Novo Nordisk, applied for approval from the U.S. Food and Drug Administration in January based on these clinical trial results. It hopes for approval before year's end, Kushner said. The company funded the drug trial.

Semaglutide is already on the market at a lower dose as a treatment for type 2 diabetes.

The drug is a synthetic version of human glucagon-like peptide-1 (GLP-1), "a hormone that all of us make," Kushner said.

"When this hormone is released, it helps reduce our appetite, reduces our hunger and helps us feel full sooner," Kushner said.

Nearly 2,000 overweight or obese adults participated in the 68-week clinical trial, which ran from the fall of 2019 to spring 2020 at 129 sites in 16 countries.

The entire group started with an average weight of 232 pounds and a body mass index (BMI) of 38, which placed them firmly in the obese category, the researchers said. BMI is a measurement of body fat based on height and weight.

People taking semaglutide had an average weight loss of 15%, compared to about 2% for a group treated with a placebo, the findings showed.

That makes semaglutide roughly 1.5 to 2 times more effective than other weight-loss drugs, which tend to help people lose between 4% and 11%, the researchers said.

Seven out of 10 participants lost at least 10% of their starting body weight, and one in three lost 20% or more.

There are some side effects, mostly gastrointestinal, the study authors said. More than four of 10 people taking semaglutide experienced nausea. Some others reported diarrhea, vomiting or constipation.

However, these side effects could be managed, Kushner said. Only 7% of participants had to drop out of the trial because they couldn't tolerate the drug.

Doctors prescribing this drug probably can limit these side effects by gradually raising the dosage in new patients, Jastreboff said.

Patients also will have to be on the alert for gallbladder-related disorders, which were reported in almost 3% of people taking the drug versus a little over 1% of the placebo group, Jastreboff said. Gallstones accounted for most of these problems.

"If you're losing weight this rapidly, you have to look for gallstones anyway," she said.

Jastreboff said she can see using this drug in combination with other weight-loss therapies, like bariatric surgery, to help extremely obese people get down to a healthier weight.

"Say, if somebody weighed 400 pounds before surgery and they lost 100 pounds and they'd like to lose 45 more pounds," Jastreboff said as an example. "The idea is that the treatment of obesity should be comprehensive, and we should be able to offer our patients all sorts of different options."

The results were published online Feb. 10 in the New England Journal of Medicine.

More information

The U.S. National Institute of Diabetes and Digestive and Kidney Diseases has more about prescription medications for obesity.

SOURCES: Robert Kushner, MD, professor, medicine, specializing in obesity treatment, Northwestern University Feinberg School of Medicine, Chicago; Ania Jastreboff, MD, PhD, co-director, Yale Center for Weight Management, New Haven, Conn.; New England Journal of Medicine, Feb. 10, 2021, online

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A new anti-obesity medication was shown to be almost twice as effective at helping individuals lose weight than some of the current weight-loss drugs on the market, according to a new landmark study conducted at Northwestern Medicine and other institutions.

The drug, semaglutide, taken once a week at 2.4 mg,works bysuppressing appetite centers in the brain to reduce hunger and calorie intake. Itcould be a gamechanger for those who struggle with obesity, which impacts more than 40% of adults in the United States. Obesity is associated withmultiple complications such as type 2 diabetes, hypertension, heart disease, arthritis, sleep apnea, some forms of cancer and decreased life expectancy.

The study was published online February 10 in the New England Journal of Medicine.

This is by far the most effective intervention we have seen for weight management when you compare it to many of the currently existing drugs, saidcorresponding author Dr. Robert Kushner, professor of medicine and medical education at Northwestern University Feinberg School of Medicine and an internal medicine physician at Northwestern Medicine. Semaglutide sets the bar for a new generation of more effective weight-loss medications.

The multi-site study investigated the effectiveness and safety of taking a weekly injection of semaglutide 2.4 mg along with individual lifestyle counseling sessions.

Starting from an average baseline weight of 230 lbs. and body mass index of 38 kg/m2, participants average weight loss was 14.9% (34 lbs.) compared to 2.4% (5 lbs.) for the placebo group. When compared to otherweight-management drugs currently on the market, which are proven to help individuals lose between 6 to 11% of their body weight, semaglutide is about 1.5 to two times more effective.

Approximately 70% of study participants reached a weight loss of at least 10% of their baseline body weight, which is clinically relevant, Kushner said.

A lot of the health concerns we see in people who are struggling with their weight, such asdiabetes, high blood pressure or gastroesophageal reflux disease (GERD), tendto improve when they reach a weight loss of 10%, Kushner said.

20%About one-third of participants lost 20% or more of their weight

Additionally, one third of study participants treated with semaglutide lost at least 20% (46 lbs.) of their baseline weight, which is a common reduction for many patients who have had bariatric surgery in the one to three years following their procedure.

Its the very first time we have a medication that even begins to approach the weight loss people achieve with bariatric surgery, Kushner said. Bariatric surgery is still more effective than this medication, he said, but surgery carries additional risks.

After the intervention, semaglutide treated participants reported improved physical functioning, like walking faster and climbing stairs with less pain. Additionally, they achieved greater improvements in their blood pressure, blood lipids and blood glucose control.

The drug would be intended for long-term use, Kushner said.

A total of 1961 adults with overweight or obesity participated in the 68-week study from Fall 2019 to Spring 2020at 129 sites in 16 countries.Overall, 94.3% of participants completed the trial.

Participantstook semaglutide through subcutaneous injection (similar to someone taking insulin for diabetes) once a week and received individual counseling sessions from registered dietitians every four weeks to help them adhere to the reduced-calorie diet and increased physical activity. These face-to-face or phone counseling sessions provided participants with guidance, behavioral strategies and motivation. . Additionally, participants receivedincentives such as kettle balls or food scales to mark progress and milestones.

Side effects from the drug included mild-to-moderate nausea and diarrhea that were transient and generally resolved without permanent discontinuation from the study, Kushner said.

Semaglutide currently is on the market to help manage diabetes, but it is approved only for a lower dose. The U.S. Food and Drug Administration is currently reviewing its use at a higher dose with the explicit use of helping individuals lose weight.

Dr. Kushner was the corresponding author for the Semaglutide Treatment Effect in People with Obesity (STEP) 1 study group.

John Wilding,professor of cardiovascular and metabolic medicine at University of Liverpool Institue of Ageing and Chronic Disease is the studys first author.Thomas A.Wadden, PhD, the Albert J. Stunkard Professor of Psychology in Psychiatry at the Perelman School of Medicine at the University of Pennsylvaniaand Dr.Dr. Ildiko Lingvay,professor of internal medicineat UT Southwestern Medical Center, also were co-authors.

Funding for the study was provided by Novo Nordisk,which manufacturers Rybelsus and Ozempic (semaglutides intended for diabetes treatment).Dr. Kushner received advisory board fees from Novo Nordisk.

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New anti-obesity medication almost twice as effective as most currently approved weight-loss drugs - ScienceBlog.com

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There are hundreds of weight-loss diets you can choose from while planning to lose weight. GOLO diet was one of the top searched diets of 2016 and continues to create buzz. Here is everything you need to know about the GOLO diet if you are planning to try it.What is the GOLO diet?Rather than limiting carbs, fats or any other nutrient, the GOLO diet focuses on balancing the hormones. The philosophy behind the diet is that hormonal imbalance can trigger anxiety, stress which can lead to poor sleep, hunger and fatigue. All this in turn can lead to unwanted weight gain.

The creators of the GOLO diet believe that diet and exercise alone cannot have lasting weight loss effects. To supplement these diet habits, the creators of the diet created a capsule they call Release, which is an important part of the diet.The GOLO diet supplementRelease, the supplement contains important plant extracts and the key minerals that have been proven to help manage the physical and psychological aspect of weight. It helps optimize blood sugar levels, insulin regulation, balance hormones and extends hunger and control cravings.

The supplement is taken with meals and the dose is lesser if you only have to lose only 5 to 10 kilos.

According to the National Medicine Comprehension Database, some ingredients in the release may trigger nausea or upset digestion.

What foods can you eat when on a GOLO diet?One of the major food components of the GOLO diet is the GOLO Metabolic Fuel Matrix, which allows you to make selections from four fuel groups - protein, carbs, fats and vegetables.

Exercising can help you earn extra points, where you can consume extra snacks throughout the day.

Here is a list of foods you are encouraged to eat

Protein: Eggs, meat, poultry, seafood, nuts and dairy products. Carbs: Berries, fruits, sweet potatoes, white potatoes, beans and whole grains.

Vegetables: Broccoli, spinach, kale, sprouts, cauliflower, celery, cucumber, zucchiniFats: Olive oil, coconut oil, chia seeds, hemp seeds, flax seeds and

GOLO salad dressings

You should eat three meals per day and are allotted 1-2 standard servings of each fuel group per meal.

Can the diet help you lose weight?The diet encourages eating whole foods and increasing exercise that can aid overall weight loss. The studies done about the diet are by the company itself and thus have a high risk of bias.

Foods to avoidThe diet discourages processed and refined foods and focuses on eating whole foods instead.

Here are some foods you should avoid in GOLO diet

Processed foods: Potato chips, cookies, crackers and baked goods

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What is the GOLO diet? Can it help you lose weight? - Times of India

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Obesity is a chronic disease that can lead to insulin resistance, hypertension, and dyslipidemia, and it is associated with type 2 diabetes (T2D), cardiovascular disease, and nonalcoholic fatty liver disease. Not only does it reduce life expectancy, but severe obesity has more recently been associated with increased risk of death from coronavirus disease 2019.

Lifestyle intervention, consisting of diet and exercise, remains the cornerstone of weight management, researchers wrote, but sustaining weight loss over the long term is challenging. Adjunctive pharmacotherapy is recommended for some patients in clinical guidelines, but uptake remains low due to modest efficacy, safety concerns, and cost. Currently, 5 medications are approved for use by the FDA for patients with overweight or obesity, and all require administration once, twice, or 3 times daily.

Semaglutide is approvedat doses up to 1 mg once weeklyfor the treatment of T2D in adults and to reduce risk of cardiovascular events in patients with T2D and comorbid cardiovascular disease.

Previous results from a phase 2 trial found that semaglutide induced weight loss in individuals with T2D and adults with obesity. According to authors, the treatments impact on weight loss stems from a reduction in energy intake owing to decreased appetite, which is thought to result from direct and indirect effects on the brain.

To determine if the treatment, injected subcutaneously, is safe and effective in individuals with overweight or obesity, with or without weight-related complications and absent of T2D, researchers conducted a randomized, double-blind, placebo-controlled trial.

The global phase 3 Semaglutide Treatment Effect in People with Obesity (STEP) 1 program took place at 129 sites in 16 countries throughout Asia, Europe, North America, and South America. It was funded by Novo Nordisk, which produces semaglutide. All participants were 18 years or older, self-reported 1 or more unsuccessful dietary effort to lose weight, and had a body mass index (BMI) of 30 or greater, or a BMI of 27 or greater with 1 or more weight-related condition. Any participant with diabetes or previous surgical obesity treatment was excluded from the trial.

Patients were randomized 2:1 to receive 2.4 mg of semaglutide once a week for 68 weeks or a matching placebo, in addition to lifestyle intervention. Participants initially received a 0.25 mg dose once weekly. After 4 weeks, doses increased every 4 weeks to reach 2.4 mg weekly by week 16, while lower maintenance doses were permitted if participants reported unacceptable adverse effects with the 2.4-mg dose.

Lifestyle intervention included counseling sessions every 4 weeks to help participants adhere to a reduced-calorie diet and increase physical activity (150 minutes per week was encouraged). Daily diet and activity were recorded in a diary, via a smartphone application, or using other tools.

A total of 1961 participants were assigned to receive semaglutide (n = 1306) or placebo (n = 655) between June and November 2018, while 94.3% completed the trial, 91.2% had a body weight assessment at week 68, and 81.1% adhered to treatment. Throughout the study window, rescue interventions were received by 7 participants in the semaglutide group (2 had bariatric surgery and 5 received other antiobesity medication) and by 13 in the placebo group (3 had bariatric surgery and 10 received other antiobesity medication).

The majority of participants were White (75.1%) women (74.1%) with a mean age of 46 years and a mean body weight of 105.3 kg. At baseline, mean BMI was 37.9, mean waist circumference was 114.7 cm, and 43.7% of participants had prediabetes. Three-fourths of participants also had at least 1 coexisting condition (hypertension, dyslipidemia, obstructive sleep apnea, or cardiovascular disease).

Analyses revealed:

Those who received semaglutide also exhibited greater reductions in waist circumference, BMI, and systolic and diastolic blood pressure compared with placebo, and had improved levels of glycated hemoglobin, fasting plasma glucose, C-reactive protein, and fasting lipid levels after 68 weeks. These participants reported greater increases in physical functioning from baseline compared with placebo.

Gastrointestinal disorders, including nausea, diarrhea, vomiting and constipation, were the most frequently reported events and occurred in 74.2% of those who took semaglutide compared with 47.9% of the placebo group. Approximately 10% of those who took semaglutide reported serious adverse events, compared with 6.4% in the placebo group, with the difference due primarily to a difference between the groups in the incidence of serious gastrointestinal disorders and hepatobiliary disorders, researchers wrote. In the semaglutide group, 2.6% of participants reported gallbladder-related disorders compared with 1.2% of the placebo group, and those who took semaglutide reported higher rates of cholelithiasis.

Weight reductions achieved with semaglutide were substantially greater at 14.9% compared with weight loss from baseline achieved using approved antiobesity medications, which ranges from 4% to 10.9%, researchers noted.

Previous research has found that 3 mg of daily liraglutide (the only GLP-1 receptor agonist approved for weight management) resulted in a 4.5% reduction in mean placebo-corrected weight after 56 weeks, compared with 12.4% seen with semaglutide after 68 weeks. However, authors cautioned that the 2 studies differed in participant population, limiting between-study comparisons.

It is important to note that oral semaglutide has been associated with pancreatitis and, in rodents, with thyroid C-cell tumors, which include medullary thyroid carcinoma, the authors of an accompanying editorial2 pointed out.

The majority female, White study population marks a significant limitation to the trial in that results may not be generalizable to the wider American public. Researchers also noted the relatively short duration of the trial and the potential that participants may represent a subgroup with greater commitment to weight-loss efforts than the general population, presenting further limitations.

In the United States, the prevalence of adult obesity increased from 30.5% in 1999-2000 to 42.4% in 2017-2018, while the presence of severe obesity jumped from 4.7% to 9.2%, according to the CDC. Obesity affects 1 in 5 American children and adolescents and the risk of developing T2D is4 times greaterfor obese children compared with those at normal weight.

Although several treatments including lifestyle modification, metabolic surgeries, and pharmacotherapies are being developed to combat this trend, research indicates that in less than 10 years, over half of the countrys population will be obese. Should these numbers continue to increase, estimated projected obesity-related medical costs could rise by $48 to $66 billion a year in the United States.

Moving forward, head-to-head trials comparing oral GLP-1 agonists with sodium glucose co-transporter (SGLT)-2 antagonists or other weight-loss medications will be necessary, authors wrote in the editorial. Given the effectiveness of bariatric surgery in regard to both weight loss and glucose tolerance, studies comparing these two distinct forms of therapy (surgery and pharmacologic therapy) will be required, they concluded.

References

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Trial Finds Semaglutide With Lifestyle Intervention Reduces Body Weight by Nearly 15% - AJMC.com Managed Markets Network

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Protein, the macronutient that helps build muscle and repair tissues, is often touted as the backbone of a healthy diet or exercise routine.

But advice about how much and when to eat your protein is often confusing and contradictory. You come across warnings about getting too much, too little, or using it at the wrong time.

Getting the right amount of protein for your fitness goals doesn't have to be hard, according to Nancy Clark, a sports dietitian with a private practice in the Boston area.

"People make eating so complex, it's supposed to be simple," Clark told Insider as she shared her five key pieces of protein advice.

Balancing protein through the day, eating it with other key nutrients, and picking the right sources, she said, can help your optimize your fitness success whether your goal is weight loss or muscle gain.

The biggest misconception about protein is that you need huge amounts to build muscle, according to Clark. That's not the case. A moderate amount of protein is ideal for most people trying to either gain muscle or lose fat, she said.

That means about half to three-quarters of a gram of protein per pound of body for most active people, Clark said.

You'll want slightly more than this up to a gram per pound if you're new to exercise, to help repair broken-down muscle. A bit more protein can also help with weight loss goals, since dietary protein can help preserve muscle mass as you're losing fat.

You may also need more if you're vegan, Clark said, as many plant-based proteins are incomplete, lacking certain amino acids, so you'll want to eat a variety of protein sources.

It is possible to eat too much protein, if you're getting more than 30% of your daily calories from protein. But that's not likely to be an issue for most people, and causes only minor side effects unless you have a pre-existing kidney or liver problem.

Heaping protein into your diet won't supercharge your progress, however, and could backfire.

"Extra protein in your diet doesn't convert into extra muscle. You can eat as much protein as you want, and if you're not doing resistance training, you won't build muscle," Clark said.

And protein contains calories just like carbs and fat, so too much of it can cause you to gain body fat, which is important to keep in mind if you're trying to lose weight or build muscle.

Another common mistake for both weight loss and muscle gain is excessively cutting carbohydrates. Contrary to what some diet plans like keto suggest, carbohydrates like grains, fruits, and vegetables are an important source of energy and great for muscle recovery. It's best to include them alongside protein to optimize a lean physique, Clark said.

"I hate the word 'carb,' it's very tainted," she said. "Carbohydrates digest into glucose which feeds your brain and fuels your muscles."

Carbohydrates are even more important for athletes, who should get about three times as much carbohydrate as protein in their diet, according to Clark.

"If you're a sports-active person, it behooves you to have that be the foundation of your meal," she said.

Despite what legions of shake-chugging gym rats will tell you, it's not necessary to consume a lot of protein immediately after a workout.

It's true that if you're an elite, competitive athlete, post-exercise refueling can give you an edge, Clark said, particularly if you have multiple, intense workouts in a single day.

More casual athletes, though, can get adequate protein throughout the day."For most ordinary mortals, they need not worry too much about it.The sooner you refuel, the faster the recovery process starts, but it can happen within 24 hours," Clark said.

When you do eat protein, the benefits for refueling and tissue repair typically last about four hours, she said. That means it's best for most people to space out their protein intake throughout the day.

That's why diet strategies like intermittent fasting can put you at risk of losing muscle and stymieing your progress, Clark said.

For a more successful workout, she recommends consuming about 200-300 calories a mix of carbs and protein soon before a workout.

Refueling doesn't have to involve an expensive shake or supplement, either (although they can help you get enough protein). A simple peanut butter and jelly sandwich is an easy after-exercise snack that's portable and has a good balance of nutrients, according to Clark.

"[Protein supplements] are pre-wrapped, convenient, easily available, but they aren't magic.Real food always works better. Your muscles don't need just protein, they need a whole complex matrix of nutrients," Clark said.

It's best to focus on building balanced meals and snacks; aim for making about a third of your plate healthy protein, a third veggies or produce, and the remainder healthy carbs, she recommends.

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When and how to use protein to optimize your fitness goals, lose weight, and gain muscle - Insider

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