Video
Her Weight-Loss Video Went Viral On TikTok. Here's What She Learned.Healthy weight loss solutions -
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin. Research on young adults has also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours.
Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding. The Western diet is increasingly high in added sugars, which has definite links to obesity , even when the sugar occurs in beverages rather than food.
These include white rice, white bread, and regular pasta. These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue.
This contributes to weight gain. A study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake. Where possible, people should swap highly processed and sugary foods for more nutritionally dense options.
Good food swaps include:. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.
One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria.
Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain.
Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat.
Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity.
Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.
However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones.
Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies.
People who experience rapid weight loss may be more likely to put weight back on in the future. The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week. This should include 10 portions of fruit and vegetables, good quality protein, and whole grains.
It is also beneficial to exercise for at least 30 minutes every day. Losing weight effectively and avoiding weight regain involves a number of factors. Learn how to lose weight here. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on.
In this article, learn how to lose weight safely…. People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before. What are the best exercises for weight loss?
Find out the best types of exercise for weight loss, according to research, and get other useful tips. Losing 10 pounds safely is possible in 5—10 weeks or more.
Creating a calorie deficit, eating a nutritious diet, and moving more are important factors. My podcast changed me Can 'biological race' explain disparities in health?
If you're looking at the label on a food item, and you don't know what half the ingredients are, it probably means it's overly processed. Processed foods do nothing for you outside of creating a favorable environment for gaining fat , including visceral fat, which is the scary kind that sits on your organs.
If you have trouble managing particular treats—maybe it's chips, maybe it's cookies, maybe it's Poptarts because, same —keep them out of your home or office cabinets. It's not about willpower; it's about being realistic.
Instead, buy healthy snacks—like jerky or trail mix—for your glove compartment or desk drawer so you're prepared at all times. Fruits and vegetables fill you up, provide plenty of fiber and have few calories. If you have trouble adding vegetables to your routine, start every meal with a salad.
Salad provides bulk to help fill you up so that you eat less calories overall. Or try this hack to get a day's worth of healthy greens in 14 minutes. No smoothie required. Although some people fear fructose, fruit will not make you gain weight, and that includes the so-called "high sugar" fruits like bananas and melons.
Develop an exercise plan that includes heavy weights. Maintaining muscle mass takes more energy to do than maintaining fat, so our bodies burn more calories at rest.
In short, build more muscle, burn more calories. Make sure to cut down on rest time between sets. This keeps your heart rate elevated, causing an increase in calories burned.
Use these tips to lift heavy the smart way. Study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.
Why not crush more calories while getting out of the gym quicker? If you're ready to jump right in, try this 5-minute burner on for size. Your exercise plan—whether you're aiming to lose weight or not—shouldn't just focus on one area of your body.
Instead, incorporate exercises that use your whole body. Think: squats , deadlifts , and chin-ups. With full-body exercises, you're engaging more muscle groups, making your body work harder. You'll get more bang for your buck out of each workout. Start here , no equipment needed!
There's no better way to find out what you're putting in your mouth then by writing it all down. Tracking foods will help you realize how much you're actually taking in a day. It puts things into perspective.
Use a free app, like MyFitnessPal , which makes it easy to log from anywhere. A study review published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance.
Other research has shown the same for weight loss. Grab Greek yogurt, a piece of fruit and handful of nuts, make a smoothie, down some hard-boiled eggs or scramble them. It doesn't have to be fancy. But may we point out the absolute best way to make scrambled eggs?
It's also the easiest. Then eat progressively less throughout the day. A study published in the journal Nutrients showed that eating most of your calories earlier in the day positively influences weight changes.
As the study quotes philosopher Mairmonides: "Eat like a king in the morning, a prince at noon, and a peasant at dinner. This means not sitting in front of a computer, TV, or phone all day. Stand and you'll burn more and be more productive.
Find high table to put your laptop on so you can stand while working. Take the stairs instead of the elevator. Park in the back of the parking lot at the grocery store.
Take a walk during lunch. Small movement changes add up big time. Research has found that just increasing your step count daily, without other added exercise, has aided in weight loss. This won't make or break success, but every little bit helps when it comes to physical activity.
A good rule of thumb: standing is better than sitting, and walking is better than standing. If you do, you'll opt for the bad stuff instead of sticking to your list.
In fact, you'll buy "more calories, not more food" according to a JAMA Internal Medicine study. Even short term fasting can cause bad decisions at the story. Plan your shopping around a meal.
Have dinner, and then hit the store later. Less crowds that way anyway! Or, if you're willing to add the extra price, order your groceries online. That way you have to consciously click what you want instead of just reaching for it. It doesn't take a rocket scientist to understand why adding vegetables to your diet will help you not only lose weight , but it will provide your body with tons of nutrients.
It's easy to make side dish swaps for veggies when you're at home, but it's tougher when you're out and about.
The good news is restaurants will often allow you to substitute the fries or chips with steamed veggies. Usually without an up charge too. All you have to do is ask. You'll save calories and lower your risk of heart disease. When we fry things, we're dipping our foods in tremendous amounts of oil that latch onto whatever we're making, adding not just calories, but unhealthy fats to it.
Baking just uses heat, and adding oil is a choice, not a necessity, to the cooking process. Or try an air fryer—you can even make just about anything in it. You can also use the fat-burner in your backyard: the grill, which offers plenty of flavor without the need for frying.
Find the best grill gear here. No, really. A study in the International Journal of Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories a day. On top of that, laughing has so many other mental health benefits.
So, ward off the extra pounds and depression by putting on your favorite comedy flick tonight. If you're feeling like a change in diet isn't for you, maybe a change in portion size is. It's possible to lose weight just by changing how much you eat, but not changing what you eat.
This means opting for an entree instead of an entree and an appetizer. Avoid buffets and try to leave something on your plate at the end of the meal.
Consider splitting a meal with your dinner companion, or skip dessert. There are so many ways to cut down how much you eat, without having to cut out some of your favorite foods.
Social influence can be both good and bad for your weight loss journey. When it comes to going to social events, the temptation is high.
You're more likely to munch mindlessly, even though you may not be hungry. So take a step away, and hang out on the other side of the room. Or, if you're really feeling dedicated, try to eat BEFORE you head to the event. You're more likely to choice a healthy meal at home, and you'll avoid making bad snacking decisions at the event if you're already full.
Like we said— social influence can be good too. If you commit to losing a few pounds with a friend, you're more likely to keep going. Accountability is key with lifestyle changes.
Try to convince a spouse to do it with you. If you grocery shop together, and eat a fair amount of meals together, you'll have a partner in crime to make only good decisions. Steps, steps, steps. It's all about adding to your step count to help those activity metrics.
A daily doggo walk is better for both him and you than just letting him out the back. Plus, he'll love you even more. If you don't have a pet, offer to walk a neighbor's dog or take this as your excuse to rescue one.
You're welcome. And, when you think about how calories is only about 14 almonds or one apple, it makes the amount more fathomable. Pro tip: using smaller plates and bowls is scientifically proven to help you eat less, since it makes less food seems like more.
Similarly, eating slower can cut out extra calories since it takes approximately 15 to 20 minutes for your stomach to sense it's full. Have we mentioned the benefits of getting your steps in yet?
Well, here's another reminder. If you're lucky enough to live close to your pharmacy, grocery store, or hardware store, take advantage and walk or bike.
You'll get fresh air, burn a few calories and get your heart rate up. Buy a pedometer, or track it on your smart watch , and aim for at least 10, steps each day. Plan ahead. A majority of these tips will require a plan.
Plan ahead to eat before you go out to a party. Plan ahead to have a meal before you hit the grocery store. Plan ahead to meal prep food that's baked instead of friend.
It all comes back to setting yourself up for success in weight loss, and weight maintenance. If you fail to plan, you plan to fail. If you're looking for some weight loss inspiration, look no further. These transformation photos will have you jumping into the gym before you know it.
Taking photos can be a great way to inspire yourself along your journey. Some days can be discouraging, and it's helpful too look back on how far you've come. You'll be amazed at the progress you've made when you revisit the photos later.
Your pizza, wings, beer and football-on-the-couch-all-day friends are fun for somethings, but not everything. Research has suggested that friends can enhance or hurt success. Join a running club or try out a group fitness class to make some active friends.
It's not selfish to want to make yourself better. Though it may feel uncomfortable to choose yourself over family or friends, it's important to make sure you're the best you can be to be able to care for others.
Prioritize self care to keep yourself in a good headspace, and be selfish with your time. Your friends and family will understand if you skip out on a few things to hit the gym. Fiber fills you up and helps you stay full, and it keepseverything moving smoothly when it comes to digestion.
According to the Mayo Clinic , men should aim for 30 to 38 grams of fiber per day. Avocados, lentils, oatmeal, raspberries, peas, and whole-wheat spaghetti are all great sources of fiber. If you struggle to get enough in, your doctor may recommend a supplement.
The sugar presentations in middle school health class on soda are, unfortunately, very real. And, you've already read about the calorie arithmetic regarding soda from above.
But if you're stuck on the pop, you might need something more flavorful than water to kick the habit. Seltzers have come a long way since club soda, that's for sure. Find a no- or ultra-low-calorie seltzer the kind flavored with real fruit juice and enjoy.
The carbonation in seltzer may even trick your stomach into feeling fuller. At least 8 hours, in fact. A recent University of Chicago study found that those who were able to increase their sleep duration consumed around calories per day less than those who did not reach 8 hours.
We include products Rejuvenation practices think are useful solutiosn our readers. If you Reducing sodium intake through links on this page, loas may solutiosn Obesity and physical activity small commission. Wellos, and PlateJoy, Inc. are owned and operated by Healthline Media. Healthline only shows you brands and products that we stand behind. Every year, millions of adults in the United States try to lose weight. Along with exercise, dieting is one of the most common methods used to promote weight loss.
Ich werde wohl stillschweigen