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From Prevention

Rebel Wilson, 40, opened up about how she shed 60 pounds after declaring 2020 her Year of Health.

The Pitch Perfect actress credited walking as her favorite safe and free exercise.

Wilson also worked with personal trainers, focusing on HIIT and mobility workouts.

Just days after revealing that she has officially reached her goal weight one month early, Rebel Wilson got candid with her fans on Instagram, answering their questions and sharing the tips that helped her lose 60 pounds this year.

In a new video shared to IGTV, the 40-year-old actress opened up about the methods that truly made 2020 her self-proclaimed Year of Health.

Her biggest tip? Start walking!

I know Im in a lucky position, I do have access to really amazing personal trainers. But I want you guys to know that the majority of exercise Ive done this year has just been me going out for a walk, she said. No matter where she was in the world, Wilson said she made sure to get her walks in. That is free, you can do it, its safe.

Walking is the best way for mefor my body typeto metabolize fat, she added. On the physical side, my biggest tip, guys, is get out there and walk. If you can do an hour, thats what I like to do, when I go walking, and it is the best. Just get your body moving.

To keep moving, Wilson loves to listen to a motivational podcast while walking or hiking. I never thought I would like hikingwalking uphill. Who would have thought that would be a fun activity? But freak, its good! she said. Get out in nature. Get air into your lungs. I really, really love it, so I do it now all the time.

Throughout the year, Wilson has been keeping fans updated about her progress on Instagram. In addition to hiking, the actress would wake up early for morning sprint workouts, and she also enlisted the help of personal trainers Gunnar Peterson and Jono Castano Acero.

Acero opened up to Today about Wilsons fitness routine, which included high intensity interval training (HIIT), mobility moves, resistance training, and recovery days. He explained that her typical week would look something like this:

Story continues

In her Instagram video, Wilson opened up about what motivated her to kick off her weight loss journey in the first place. The actress admitted she suffers from emotional eating, which she still struggles with from time to time.

The old patterns still come up, she said. Maybe not every day. But if Im worried or anxious or whatever, it still comes up for me. Its not something thats just going to disappear, its just something I have to manage now moving forward. (She reportedly started following the Mayr Method to boost her nutrition goals.)

Its just about how you manage it and what you can do to try to replace your unhealthy habits with healthy ones, she said.

Its clear shes been committed to her health this past year. She's been working hard, and it shows. Go, Rebel!

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Rebel Wilson Says This Free, Safe Exercise Helped Her Lose 60 Pounds in a Year - Yahoo Lifestyle

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DetailsCategory: Proteins and PeptidesPublished on Sunday, 06 December 2020 11:21Hits: 761

Saxenda (liraglutide) injection 3 mg becomes the first FDA-approved therapy to treat obesity in adolescents in more than a decade

PLAINSBORO, NJ, USA I December 4, 2020 I Novo Nordisk today announced that the U.S. Food and Drug Administration (FDA) approved an updated label for Saxenda(liraglutide) injection 3 mg for use in the treatment of obesity in adolescents (1217 years) with a body weight above 60 kg and an initial body mass index (BMI) corresponding to 30 kg/m2 or greater for adults, as an adjunct to reduced-calorie meals and increased physical activity. Saxenda was approved in 2014 for chronic weight management in adults with a BMI 30 kg/m2, or 27 kg/m2 with at least one weight-related comorbidity, as an adjunct to a reduced calorie meal plan and increased physical activity.1

Over the last 20 years, the global prevalence of children and adolescents with excess weight has doubled from 1 in 10 to 1 in 5.2Research also shows that when both parents have excess weight, 80% of their children will have obesity.3However, current treatment options for this population are limited, highlighting a considerable and growing need for additional treatment strategies.4

"New options to treat adolescents who live with obesity can bring much-needed hope to families and help address this growing epidemic," said Dr. Aaron Kelly, Professor of Pediatrics and co-director of the Center for Pediatric Obesity Medicine at the University of Minnesota. "With up to 90 percent of adolescents with obesity likely to have it as adults and thus at increased risk for developing weight-related complications, it's important to address weight care and offer support early on.3,5I'm encouraged that healthcare providers now have another tool in developing a personalized, complete care plan to help adolescents lose weight and keep it off."

The safety and efficacy of Saxenda as a treatment for adolescents with obesity is supported by data from a phase 3a trial published earlier this year in the New England Journal of Medicine. The 56-week clinical trial investigated the effects of Saxenda compared to placebo for weight management in 251 patients aged 12-17 living with obesity as an adjunct to lifestyle therapy, defined as counselling in healthy nutrition and physical activity for weight loss. In the trial, the primary endpoint was change from baseline in Body Mass Index (BMI) Standard Deviation Score (SDS) at week 56.6

The data demonstrated a significant reduction in BMI-SDS, as well as reductions in BMI, mean body weight, and other weight-related endpoints vs. placebo in adolescents with obesity when using Saxenda as an adjunct to lifestyle therapy. Adverse events seen in an adolescent population were similar to those observed in adults. The most common adverse reactions were gastrointestinal events, including nausea, vomiting and diarrhea.6

"The rise in adolescent obesity is contributing to a public health crisis, and it poses a real challenge for healthcare professionals due to the limited treatment options available," said Mads Krogsgaard Thomsen, executive vice president and chief scientific officer of Novo Nordisk. "We are proud to be able to offer a new treatment option for adolescents with obesity and their families in the US, as the FDA approval marks another significant milestone for Saxenda."

What is Saxenda?

Saxenda (liraglutide) injection 3 mg is an injectable prescription medicine used for adults with excess weight (BMI 27) who also have weight-related medical problems or obesity (BMI 30), and children aged 12-17 years with a body weight above 132 pounds (60 kg) and obesity to help them lose weight and keep the weight off. Saxenda should be used with a reduced calorie diet and increased physical activity.

Important Safety Information

Do not share your Saxenda pen with others even if the needle has been changed. You may give other people a serious infection or get a serious infection from them.

What is the most important information I should know about Saxenda?Serious side effects may happen in people who take Saxenda, including:

Possible thyroid tumors, including cancer. Tell your health care professional if you get a lump or swelling in your neck, hoarseness, trouble swallowing, or shortness of breath. These may be symptoms of thyroid cancer. In studies with rats and mice, Saxenda and medicines that work like Saxenda caused thyroid tumors, including thyroid cancer. It is not known if Saxenda will cause thyroid tumors or a type of thyroid cancer called medullary thyroid carcinoma (MTC) in people.

Do not use Saxenda if you or any of your family have ever had MTC, or if you have an endocrine system condition called Multiple Endocrine Neoplasia syndrome type 2 (MEN2).

Who should not use Saxenda?Do not use Saxenda if:

Before taking Saxenda, tell your health care provider about all of your medical conditions, including if you:

Tell your health care provider about all the medicines you take, including prescription, over-the-counter medicines, vitamins, and herbal supplements. Saxenda slows stomach emptying and can affect medicines that need to pass through the stomach quickly. Saxenda may affect the way some medicines work and some other medicines may affect the way Saxenda works. Tell your health care provider if you take diabetes medicines, especially insulin and sulfonylurea medicines.

How should I use Saxenda?

What are the possible side effects of Saxenda?Saxenda may cause serious side effects, including:

The most common side effects of Saxenda in adults include nausea, diarrhea, constipation, vomiting, injection site reaction, low blood sugar (hypoglycemia), headache, tiredness (fatigue), dizziness, stomach pain, and change in enzyme (lipase) levels in your blood. Additional common side effects in children are fever and gastroenteritis.

Please see Prescribing Information and Medication Guide for Saxenda at http://www.novo-pi.com/saxenda.pdf.

About the phase 3 trial (NCT02918279)

The trial investigated the effect of Saxenda (liraglutide 3.0 mg or maximum tolerated dose) compared to placebo for weight management in 251 adolescents (aged 12 to <18 years) living with obesity as an adjunct to lifestyle therapy.6 The trial included a 12-week run-in period of lifestyle therapy, a 56-week treatment period (including dose escalation over 4 to 8 weeks) on Saxenda or placebo and a 26-week follow-up period without Saxenda or placebo.6 All participants received lifestyle therapy beginning with the run-in period and during the 56-week treatment period and 26-week follow-up period.6 The phase 3a trial was a post-marketing requirement of the FDA under the Pediatric Research Equity Act (PREA), which aims to ensure treatments are safe and effective for children and adolescents.7,8

About SaxendaSaxenda (liraglutide) injection 3.0 mg is a once-daily glucagon-like peptide-1 (GLP-1) receptor agonist with 97% similarity to naturally occurring human GLP-1, a hormone that is involved in appetite regulation and food intake.1 Like human GLP-1, Saxenda is believed to work in areas of the brain involved in appetite regulation, including the hypothalamus.1Saxenda for use in adults with obesity was evaluated in the SCALE (Satiety and Clinical Adiposity Liraglutide Evidence) clinical trial program. Since launch in 2015, more than 1.5 million patients have been treated with Saxenda globally.7

Saxenda is already indicated in the US for chronic weight management in adults with a BMI 30 kg/m2, or 27 kg/m2with one or more weight-related comorbidities, as an adjunct to a reduced-calorie meal plan and increased physical activity.1

About obesityObesity is a chronic, progressive and misunderstood disease that requires long-term medical management.9,10 One key misunderstanding is that this is a disease of willpower, when in fact there is underlying biology that prevents people from achieving long-term weight loss.11 Obesity is influenced by a variety of factors, including genetics, appetite signals, behavior and the environment.11 It is a gateway disease and is associated with at least 60 other health conditions.12 The current COVID-19 pandemic has highlighted that obesity also increases the risk for severe illness and hospitalization due to COVID-19.13,14In the United States, more than 42% of adults live with obesity.15

About adolescent obesityAdolescents with obesity are also more likely to develop weight-related diseases, like diabetes and cardiovascular diseases, at a younger age.16Just like other chronic diseases, obesity requires long-term management.9,10 Research shows that when both parents have excess weight, about 80% of their children will have obesity.3 Globally, more than 124 million children and adolescents have obesity.17In the United States, nearly 1 in 5, or about 13.7 million, children and adolescents have obesity.18,19

About Novo Nordisk Novo Nordisk is a global healthcare company that's been making innovative medicines to help people with diabetes lead longer, healthier lives for 95 years. This heritage has given us experience and capabilities that also enable us to help people defeat other serious diseases including obesity, hemophilia and growth disorders. We remain steadfast in our conviction that the formula for lasting success is to stay focused, think long-term and do business in a financially, socially and environmentally responsible way. With U.S. headquarters in New Jersey and production and research facilities in six states, Novo Nordisk employs nearly 6,000 people throughout the country. For more information, visitnovonordisk.us, Facebook, Instagramand Twitter.

References

1US Food and Drug Administration (FDA). Saxenda Prescribing Information. December 2020.

2UNICEF. The state of the world's children 2019. Available at: https://www.unicef.org/media/60806/file/SOWC-2019.pdf. Last accessed: November 2020.

3Lifshitz F. Obesity in Children. J Clin Res Pediatr Endocrinol.2008 Dec; 1(2): 5360

4Cardel M, Jastreboff A, Kelly A. Treatment of Adolescent Obesity in 2020. JAMA. 2019; 322:17071708.

5Gordon-Larsen P, The NS, Adair LS. Longitudinal Trends in Obesity in the United States from Adolescence to the Third Decade of Life. Obesity. 2010; 18 (9): 1801-1804

6Kelly A, Auerbach P, Barrientos-Perez M. A Randomized, Controlled Trial of Liraglutide for Adolescents with Obesity. Available at: https://www.nejm.org/doi/full/10.1056/NEJMoa1916038. NEJM. 2020;DOI: 10.1056/NEJMoa1916038

7Novo Nordisk. Data on File.

8Center for Drug Evaluation and Research. Pediatric Research Equity Act. U.S. Food and Drug Administration. https://www.fda.gov/drugs/development-resources/pediatricresearch-equity-act-prea. Last accessed: November 2020.

9American Medical Association. A.M.A Adopts New Policies on Second Day of Voting at Annual Meeting. Obesity as a Disease. Available at: http://news.cision.com/american-medical-association/r/ama-adopts-new-policies-on-second-day-of-voting-at-annual-meeting,c9430649. Last accessed: November 2020.

10Bray GA, Kim KK, Wilding JPH. World Obesity Federation. Obesity: a chronic relapsing progressive disease process. A position statement of the World Obesity Federation. ObesRev. 2017;18(7):715-723. doi:10.1111/obr.12551.

11Wright SM, Aronne LJ. Causes of obesity. Abdom Imaging. 2012;37(5):730-732.

12Bays HE, McCarthy W, Christensen S, et al. Obesity Algorithm, presented by the Obesity Medicine Association. Available at: https://obesitymedicine.org/obesity-algorithm/. Last Accessed: November 2020.

13Finer N, Garnett SP and Bruun JM. COVID-19 and obesity. Clin Obes. 2020; 10:e12365.

14Ryan DH, Ravussin E and Heymsfield S. COVID 19 and the Patient with Obesity - The Editors Speak Out. Obesity. 2020; 28:847.

15Centers for Disease Control and Prevention. Adult Obesity Facts. Available at: https://www.cdc.gov/obesity/data/adult.html. Updated June 29, 2020. Last accessed: November 2020.

16World Health Organization. Childhood overweight and obesity. Available at: https://www.who.int/dietphysicalactivity/childhood/en/. Last accessed: November 2020.

17World Health Organization. Obesity and overweight. Available at: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight. Last accessed: November 2020.

18Centers for Disease Control and Prevention. Childhood Overweight and Obesity. Available at: https://www.cdc.gov/obesity/childhood/index.html. Updated September 11, 2018. Last accessed: November 2020.

19Centers for Disease Control and Prevention. Childhood Obesity Facts. Available at: https://www.cdc.gov/obesity/data/childhood.html. Updated June 24, 2019. Last accessed: November 2020.

SOURCE: Novo Nordisk

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FDA approves Saxenda for the treatment of obesity in adolescents aged 1217 | Proteins and Peptides | News Channels - PipelineReview.com

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We are on a constant search for ways to lose weight on both sides of the equation, meaning we are always looking for ways to decrease calorie intake (and still be able to eat Christmas cookies) and we are always searching for ways to burn more calories.

We really like the idea of burning more calories without working for it. Really, isnt that the magic pill people are looking for?

The thermic effect of food is one of those exercise-free mechanisms to burn more calories. The thermic effect refers to an increase of metabolic rate after eating food. It costs energy to eat and digest food. Our basal metabolic rate is when we are sitting around doing nothing. As soon as we start doing something, tapping a finger, or even digesting a cookie we are burning calories. Well skip the benefits of chewing every bite an extra 20 times as we dont want to become a country of round-headed, muscle-faced, pit bull-looking over-chewers. Instead, well focus on the heat produced by digesting and storing food.

Chilies, not celery

Some foods are easier to process than others. Studies show that 20% to 35% of protein calories consumed is used up during the digestive process. Whereas fats and carbohydrates range from 5% to 15% of energy consumed. The joke that celery burns more calories than you eat because of the work needed to digest it has not been verified. A study did show that adding chilies to a diet increases the thermic effect, which technically means that eating hot peppers helps you lose weight.

The mechanism of the thermic effect of food are not fully understood. It is hypothesized that vegans who eat a low-fat diet have increased the thermic effect of the food they eat. This might be due to depleting fats within liver and muscle cells. This lack of fat is believed to increase mitochondrial energy (remember the powerhouse of the cell?) and an increase in metabolism after eating.

A recent four-month study of 244 overweight to obese people measured these effects. One half of the participants were put on a low-fat vegan diet and the other half just kept eating their normal diet. Obviously, this was a major change for many of the participants. The weight lost wasnt just due to a change of thermic effect many people were now eating a diet much higher in fiber, lower in fat, and lower in energy density.

The study group was put on a diet of 75% carbohydrates, 15% protein, and 10% fat. The group receive classes and cooking demos as well as printed materials on what foods to eat and what meals to make. The researchers didnt provide any meals and trusted the participants to make their own food, not break the rules and accurately report what they ate. This degree of freedom was a real weakness in the study, but at the same time, replicates real life. After all, if this article stimulates anyone to change their diet, rest assured I wont be looking over their shoulder to tsk tsk when they break the rules.

Less booze, same exercise

Both groups were asked to limit alcohol and make no change to their exercise habits. Then, over the next four months a bunch of tests were taken.

The newly vegan group lost an average of about 14 pounds each. The control group lost about 1 pound each. This implies just knowing someone is looking over your shoulder at what you eat isnt a real motivator to change a diet. Cholesterol and LDL levels decreased significantly. So did insulin resistance. This is important for diabetics and those with pre-diabetes.

Forty-four subjects underwent imaging to examine liver fat levels. Pate lovers know that fatty livers taste better, but they definitely arent healthier. The study group has their liver fat levels drop by just over one-third. The decrease in liver fat level is believed to increase the thermic effect of food. It was also directly related to decreased insulin resistance. This study was one of the first to show that direct relationship.

Although hard to prove, the study did show that switching to a vegan diet for only four months had a significant effect on insulin resistance and weight loss.

Just maybe, this New Years resolution should include becoming vegan. It isnt easy. Some start with a day a week, then two, and keep moving up as they learn what meals they like. Others quit cold turkey (literally and figuratively) now that were past Thanksgiving it should be easier.

Dr. Salvatore Iaquinta is a head and neck surgeon at Kaiser Permanente San Rafael and the author of The Year They Tried To Kill Me. He takes you on the Highway to Health every fourth Monday.

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There are many different microorganisms in and on the human body, mainly in the form of friendly bacteria. Some of these bacteria may play a role in weight loss and gain. In the gut, beneficial bacteria help break down and digest food. They also help create nutrients and vitamins for the body to use. The probiotic bacteria feed on fibres and turn them into helpful compounds.

Research in The British Journal of Nutrition studied the effects of Lactobacillus on people with obesity. Women who took the probiotic supplement lost more weight during the study than women who didnt. Additionally, the group taking a probiotic supplement continued to lose more weight in the weight-maintenance stage, after they finished dieting. The same effects did not occur in men, however.

Another 2013 study published in the Journal of Functional Foods looked at the effects of Lactobacillus on individuals who were overweight but otherwise healthy ate the yoghurt that contained these Lactobacillus strains for 6 weeks. At the end of this period, the participants had lost an average of 34% body fat.

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What are probiotic foods and how they help lose weight and belly fat - Times of India

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Usually, when you go on a diet, any diet, all you are focused on is losing excess weight by sticking to the tenets of the diet for as long as possible. But most diets are actually calorie-restrictive, meaning that they require you to cut back on the calories you consume every day to ensure you lose weight. This creates a calorie deficit which spurs weight loss.

Once youve shed a few kilos or when continuing with the diet becomes more difficult, most people tend to go back to eating just as much as they used to before starting on the diet. What this leads to is a yo-yo like weight pendulum. You lose some weight by dieting and gain it all back by reverting back to your old ways. This trend is also the reason why reverse dieting is becoming popular these days.

A diet after your diet

Reverse dieting is what youre supposed to do when your weight loss diet is done with. This eating plan involves gradually increasing your calorie intake over a period of time to but also making sure you dont completely undo the progress you made. Proponents of reverse dieting believe that slowly increasing your calorie intake instead of jumping right back to your previous habits helps boost your metabolism, burn calories and overcome weight-loss plateaus.

How reverse dieting is done

The best method to start reverse dieting is by counting calories. After youve followed a diet for a while, youre likely to be consuming a set number of calories per day to maintain your weight loss. Reverse dieting works by increasing this baseline calorie intake by 50 to 100 calories per week. Over a period of weeks, your calorie intake gradually increases and your metabolism acclimates to these changes. As you reach your pre-diet calorie intake levels, you are able to maintain your weight loss.

Benefits of reverse dieting

Proponents of reverse dieting believe that the key benefit of this eating plan is to maintain the weight youve lost through a diet and to encourage further weight loss by keeping bad, post-diet habits at bay. Taking up reverse dieting after a diet suggests that while youre getting back to normal calorie intake levels, you are at no point overeating or binge-eating.

Calorie restriction is believed to reduce the levels of the hormone leptin in your body, which is required to regulate your metabolism and lose further weight the healthy way. So, reverse dieting ensures that your leptin levels get back to normal and your metabolism functions just fine. Reverse dieting is also believed to increase your energy levels and reduce the risk of mood swings and hunger pangs too.

The downside to reverse dieting

Perhaps the biggest problem with reverse dieting is that there is very little research or scientific backing for it. This is a major negative as diet and nutrition are immense factors that affect health outcomes and toying with them unnecessarily can be counter-productive. The other problem is that reverse dieting centres on counting calories alone, while weight loss and maintenance depend on many other factors like sleep, stress, exercise and hormone fluctuations.

Detractors of reverse dieting therefore point out that while it may work well for bodybuilders and professional athletes, it may not be the most holistic approach out there for the general population. Its also this constant focus on calories that usually makes reverse dieting very difficult to follow through in anything but the strictest of environments. Its a time-consuming, measured and meticulous eating plan that can be challenging for most people.

For more information, read our article on Common weight loss mistakes.

Health articles on News18 are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

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Reverse Dieting: Can it Actually Help You Lose Weight? - News18

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If you're trying to lose weight, you will be much more successful if you have one of these. Can you guess what it is?

Ryan Seacrest shared on-air that he always tries to run a "deficit" before the holidays because he knows he's going to overdo it when we get to the festivities. So, if youre also trying to drop a few pounds this year, did you know you will be more successful if you have a partner?

Seacrest dropped the knowledge in today's hack.

And it doesnt have to be a romantic partner. It could be a roommate, a friend, a sibling, etc. According to Weight Watchers, a new study featuring 800 people trying to get in shape showed that those with a participating partner were more than twice as likely to have success.

So, buddy up! Safely, that is!

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If You're Trying to Lose Weight, You Will be More Successful With This | On Air with Ryan Seacrest | Ryan Seacrest - On Air With Ryan Seacrest

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Rebel Wilson recently revealed which exercise aided her dramatic weight loss, via an Instagram video. Scroll down to see what she said.

Rebel Wilson is dishing on her Year of Health! After hitting her goal weight, the 40-year-old actress revealed that walking was the exercise that helped her the most to lose 60lbs. I know Im in a lucky position, I do have access to really amazing personal trainers. But I want you guys to know that the majority of exercise Ive done this year has just been me going out for a walk, Rebel shared on Instagram. That is free, you can do it, its safe.

Walking is the best way for mefor my body typeto metabolize fat, she added. On the physical side, my biggest tip, guys, is get out there and walk. If you can do an hour, thats what I like to do, when I go walking, and it is the best. Just get your body moving.

In case you missed it, last week, Rebel also revealed other details about her weight loss. The actress took to Instagram and shared that she had hit her goal weight of around 165 pounds, and then, she dished some more details about how she accomplished her goal. My body just responds well to protein, Rebel said during an Instagram Live, adding that she eats chicken, salmon, and protein shakes. Nutritionally, the only thing is I do try to stay under 1,500 calories because of my body type. If want to lose weight in that week, I kind of have to stay under the 1,500 [calories] each day.

She then added that now that she hit her goal weight, she will be eating a bit more to maintain her weight. Itll probably be about 2,000 to 2,500 [calories] because I do work out like a beast, she said, adding, so I do need a little bit more now that Ive hit my goal weight and maintaining it.

ALSO READ: Rebel Wilson shows off DRAMATIC weight loss in new photos; STUNS as Rona Warrior Princess for Halloween

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There's a reason why Mediterranean diet plans are consistently ranked the healthiest for people wishing to not only lose weight, but revolutionize their health entirely. At the Good Housekeeping Institute, our registered dietitian crowned the Mediterranean diet this year's best as the diet's staples lean proteins, seafood, crunchy vegetables, and plenty of healthy fats lead to immense cardiovascular benefits and fights inflammation. Plus, it promotes sustainable weight loss for people who aren't willing to sacrifice entire food groups (ahem, keto)! So imagine our delight when a new study, published this month in BMJ's Heart, claimed that a few small tweaks to the diet may accelerate its effects on heart health.

Researchers behind the study call it the "green" Mediterranean diet, a refined version of the diet plan that supercharges your daily meals by asking you to reach for more fiber and less red meat. What is the diet, exactly? The updated version requires people to cut red meat almost entirely out of their diet for best results, making more room for fiber and healthy fats sourced from lean protein. To make up for any deficiency, dieters are asked to consume what's known as Wolffia globosa, or a byproduct of duckweed, an aquatic plant. Plus, you'll need to incorporate 28g of walnuts per day into your snacking, and consume at least 3 cups of green tea (if not more).

Scientists arrived at this conclusion after splitting nearly 300 men and women into three groups, asking them to follow different diets over the course of 18 months. The first group simply received advice for upping their fitness and eating a healthier diet; the second group, however, was instructed to follow a regular Mediterranean diet and were placed on a calorie-based plan, as well as the same fitness advice. But the third group followed the "green" Mediterranean diet, eating the same amount of calories as the other Med group, albeit with the duckweed protein shake served at dinnertime, green tea throughout the day, added walnuts, and advice to avoid red meat entirely.

Those on the green version of the diet saw the best, most substantial changes to their health six months later; they had the biggest drop in cholesterol and blood pressure. Plus, this group lost roughly 14 pounds in just six months.

Here's the catch, though all of the groups saw beneficial results, explains Brierley Horton, MS, RD, a registered dietitian and nutritionist who has reviewed Mediterranean diet plans for years. All groups lost weight, including those on the regular Mediterranean diet (around 12 pounds!), and waist sizes slimmed down amid all participants. The same trend was true for cholesterol levels. "Yes, the 'green' Med diet group had better results but the Mediterranean diet still provided improvement for the other group in the study," she explains.

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Below, Horton walks us through what you need to know about the study's updated guidelines for Mediterranean diets, plus how you can incorporate a Med-diet-friendly protein shake into your routine.

If you haven't heard of it, you're not alone. Horton says research published in 2017 put this edible plant-protein, also known as Asian watermeal, on the map for most. A MentalFloss report claims duckweed, which has a flavor profile similar to watercress, is the smallest fruit in the world, but Horton explains that it manages to pack in a lot of protein nonetheless. Researchers have previously found that the protein counts in duckweed can be equal to "40% of [its] dry weight" in some conditions. "It's water-based, which is probably the reason why duckweed also manages to be a significant source of omega-3 fatty acids," Horton adds.

Frozen Woffia Globosa Supplement

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But you've probably never seen a duckweed supplement in the health aisle or even at a

specialty store, as this protein is often mixed in with other sources to make "plant-based" supplements on the market today. The study indicates that dieters were given a specific frozen product made by Mankai, but Horton says it's unclear if the study's sponsors had any input on including this particular brand.

Don't fret if you can't find pure duckweed supplement: Horton says you can still pack in extra protein and omega 3s into your routine with a protein shake made with hemp, chia, or flax seeds. "Without getting into a nitty-gritty comparison to duckweed, all three of those seeds have high sources of omega 3s in them, and they're great sources of protein, and they're widely available to all of us right now."

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While more research needs to be done in order to understand why this version of the Mediterranean diet prompts better results, it's clear that cutting out any amount of fatty, processed red meats will lead to better health. "People who tend to dip into vegetarian and vegan lifestyles, they're just healthier overall, right? They have better markers for cardiometabolic risk, and less chronic inflammation," Horton explains. "Since the green Mediterranean diet is supplementing meat with plant-based protein in duckweed and other staples, it's not surprising that health is improving and then you also consider walnuts, which also have high amounts of omega 3s just like duckweed. Individually, these staples are good, and now they work together."

Remember: the "green" Mediterranean diet requires you to cut down on red meat for best results, to snack on a few handfuls of walnuts each day, to make a protein shake (either with duckweed protein or a similar substitute), and to drink 3 or 4 cups of green tea as well (which is healthier than soda or coffee). Cutting down or eliminating red meat looks different for everyone, Horton says: if you can slowly reduce the frequency that you're eating red meat, that's a good start.

You'll also be able to enjoy these staples:

If giving meat up entirely is a challenge for you, you can take a few steps to enjoy it without derailing your diet. First, select a cut of meat that is physically lean: "Go for a filet rather than a large ribeye," Horton advises. Second, make sure you're choosing fresh meat rather than processed products: "Avoid things like processed pork or deli meats," she adds. Lastly, if you have a hankering for bacon or a processed meat, Horton says try incorporating a smaller amount into an otherwise healthy dish. "It's about using it as a garnish or in the same style as a condiment, right? Put a dash of bacon or ham into what you're cooking, to add the flavor and enjoy it, without actually eating an entire plate of it on its own."

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What Is the Green Mediterranean Diet? How to Tweak the Program for Better Results - GoodHousekeeping.com

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If you think losing weight is only possible through hours spent at the gym and sweating away, then think again. Walking is a great way to stay fit and healthy, and also lose some of that extra weight. But you must keep certain things in mind when opting for this less strenuous method of fat-control. Here is all you need to know about losing weight through walking regularly.

Count those steps

As walking is less arduous than a hardcore gym, you need to do it a little more and a little longer. Try to get between 10,000 and 15,000 steps per day. Sounds difficult, but very much possible. Most smartphones come equipped with health apps or you can download a third-party app/get a smartwatch to track the number.

Divide the steps

You dont need to walk 15,000 steps in one go. Divide your walk into 3-4 sets of 20-minute long walks throughout the day. Walking after meals is especially beneficial to aid digestion.

Proper attire

Wear proper shoes and clothes. The clothes can still be anything from pyjama to proper tracksuit but shoes are very important. Find the best fit, with the best support to the soles and ankles.

Pace yourself

Dont walk the entire 20-minutes at the same speed. Alternate between a brisk, power walk and a slower amble. There can be up to 20% more calorie burn by alternating the speeds.

Lift some weight

No, not actual weightlifting. Try adding bodyweight exercises before like squats or push-ups to raise the heart-rate and burn those calories even more.

Flat surface vs steep

Walking on flat ground is great, but if you walk along a slope its even better! It increases metabolic rate and burns more calories.

Hydrate

Walking like all exercises results in sweating. Replenish that lost hydration. Additionally, drinking up to 2 litres of water in a day can actually help the weight loss. But opt for either plain water or green tea. Avoid energy drinks at all costs as they have a very high sugar count.

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Here's Everything You Need to Know About Losing Weight by Walking - News18

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