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The Complete Guide to Safely and Healthily Losing Weight Fast

Posted: March 13, 2019 at 12:46 am

If you want to know how to lose weight fast without sacrificing your muscle, metabolism, or health, then you want to read this article.

Youre here because you want to lose weight fast, and thats completely understandable.

Whether you have a lot or a little fat to lose, the sooner its over, the better.

You have to be careful what you wish for, though, because if you go about it incorrectlylike most people doyou may just wind up skinny fat.

In other words, if you do what most people dostarve yourself and do a bunch of cardioyoull lose weight alright, but youre probably not going to be happy with what you see in the mirror.

The reason for this is most rapid weight loss protocols are essentially crash diets that burn just as much muscle as fat, which ruins your body composition.

The goal, then, isnt to lose weight as quickly as possible, but to lose fat and not muscle as quickly as possible.

Thats how you get lean, toned, and defined, not skinny, flabby, and weak.

And when thats the goal, you have to do things very differently. The good news, though, is the better way is also easier than you probably think.

Thats right, once you know what youre doing, you can not only lose fat (and not muscle) rapidly, but you can do it without suffering. In fact, you can even enjoy the process.

Thats what youre going to learn in this article.

And then youre going to get a proven diet and exercise plan that you can start today and see real results within your first week.

Lets get started.

Would you rather listen to this article? Click the play button below!

Want to listen to more stuff like this?Check out my podcast!

Flip open any magazine, book, or blog article on how to lose weight fast, and this is more or less what youre going to be told:

And it worksfollow that plan and youll lose weight faster than Hollywood ruined the Star Wars franchise.

What you wont do, however, is get the body you really want. Instead, youre likely to wind up skinny fat, like this:

Now, Im not saying that these people should be ashamed of their bodies, but lets be real: those arent the looks that makes us want to get off the couch and under the squat rack.

For that, we need more payoff, like these guys and gals:

So, what did these people do that everyone else gets wrong?

Well, lets start with what they didnt do. They didnt . . .

Most popular weight loss diets have two things in common:

And this works wellfollow that plan and you will lose weight fast.

If you look at your body composition, though, then its clear this approach does more harm than good.

You see, when youre in a large calorie deficit and eating too little protein, you lose fat, but you also lose quite a bit of muscle as well and your metabolism slows down markedly.

Hunger also skyrockets after a few weeks, leaving you primed to binge back much of the weight you lost.

This is because theres a point of diminishing returns when it comes to calorie restriction. Reduce your calorie intake slightly, and you can lose weight consistently without excessive hunger, cravings, or muscle loss.

Try cutting calories too much, though, and all of those problems can spiral out of control.

These problems are only made worse when you also dont eat enough protein. Study after study after study has shown that people who follow a high-protein diet lose less muscle, experience less hunger, and burn more calories when they restrict their food intake.

So, those are the two biggest dietary sins people make when trying to lose weight fast.

The picture gets even worse if we look at how most people train

Recommended Reading:

The 3-Step Skinny Fat Solution

Many people equate cardio with weight loss and figure the more they do, the more weight theyll lose.

Cardio does help burn calories and thus fat, but do too much while dieting and youre asking for a world of hurt.

Specifically, youre going to . . .

Lets take a closer look at each of these downsides.

Due to various cellular adaptations that occur when you do endurance training, it can directly interfere with strength and muscle building.

In other words, the more cardio you do in general, the harder it is to gain muscle and strength.

Furthermore, the longer your cardio sessions are, the more pronounced this interference effect is.

This is why it isnt surprising that doing too much cardio when your calories are restricted for fat loss, which already reduces anabolic hormone levels and protein synthesis rates, is an easy way to accelerate muscle loss.

Research shows that cardiovascular exercise alone guarantees little in the way of fat loss. In fact, many people wind up even fatter than when they began their cardio routines.

How could that be, youre wondering?

No, its not metabolic voodoo, muh hormones, or anything other than this:

For many people, doing a lot of cardio causes them to be generally hungrier than usual, which makes it easier to accidentally eat too much (thereby preventing fat loss or even causing fat gain).

This is especially true if youre not following a meal plan or tracking your food intake. Its all too easy to eat back the few hundred calories you burn after a cardio workout without even realizing it. A couple handfuls of nuts and a piece of fruit or a protein bar is all it takes.

As youll soon learn, you have to control your calories to lose a significant amount of fat. Theres just no way around it.

Unfortunately, one of the prices you have to pay for a slimmer waistline is an impaired ability to recover from your training. When youre dieting to lose weight, your body just cant bounce back as quickly as youre used to.

So, what happens when combine calorie restriction with hours and hours of cardio each week?

Sure, youll burn a lot of calories, but youll outpace your bodys ability to recover from your workouts and experience symptoms of overtraining, like

Even worse, research shows that doing too much cardio while cutting can also accelerate muscle loss.

All this is why I recommend a lot less cardio while cutting than many fitness gurus. (More on this in a minute.)

Recommended Reading:

How Much Cardio You Should Do (and How Much Is Too Much)

This is often recommended as a way to increase calorie burning and really bring out the muscle definition.

Not so much.

Dropping the weights and increasing the volume (reps) doesnt automagically produce more muscle separation, density, or vascularity. It doesnt even burn that many more calories compared to high-weight, lower-volume (strength training) workouts.

Instead, you want to do a lot of heavy compound weightlifting when youre cutting, and well talk about why soon.

Recommended Reading:

How to Measure and Improve Your Body Composition

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 dayswithout starving yourself or living in the gym.

Over the years, Ive tried many different weight loss diets and training regimens.

Some have worked better than others, and over time, Ive been able to glean enough workable principles and insights and then organize them into an extremely effective and efficient weight loss regimen.

With this regimen, you can lose about a pound of fat per week (more if youre overweight, slightly less if youre lean looking to get really lean) while preservingor possibly even gainingmuscle.

Even better, you wont have to struggle with hunger and cravings, your energy levels wont crash, and your workout performance will be minimally impacted.

Heres how you do it:

Lets learn more about each.

In order to lose body fat, you need to regularly feed your body less energy than it burns.

This is known as creating a calorie deficit, and it causes the body to slowly whittle down its fat stores to meet its daily energy demands.

Mainstream weight loss gurus, magazines, and diet books try to sidestep this scientific fact because, well, its boring. Most people are sick of hearing about calories and want something else.

Thus, instead of educating you on how the human metabolism actually works, experts make up stories about how a single bogeymana hormone (insulin) or food (carbohydrate), for exampleis making you fat, and that all you have to do is eliminate it from your life and the pounds will fall off.

This kind of highly restrictive dieting can result in weight loss, but not for the reasons that most people think.

Its not the elimination of starches, meats, or sugars, or the fasting or meal timing that causes the weight loss. Its just this:

Once you remove all of your favorite higher-calorie foods (like carbohydrate and sugar-rich delights) and replace them with lower calorie options, your calorie intake naturally plummets.

And then, by extension, you lose weight.

This approach can work to a point, but it usually fails in the end for a number of reasons.

First, its unsustainable.

It often creates large calorie deficits that lead to all of the problems related to starvation dieting that we discussed earlierhunger, cravings, lethargy, and muscle lossand you can only go for so long without the foods you actually like to eat before you lose the will to keep going.

Second, its easy to mess up.

Regardless of how restrictive your diet is, if you eat too many calories, youre going to stop losing weight.

Research shows that this is exactly what happens to many people who follow these types of diets: slowly but surely, they eat more and more of the foods theyre allowed to eat, and eventually, the weight loss stalls.

All this is why I recommend that you control your calorie intake and maintain an aggressivebut not recklesscalorie deficit of about 25%.

In other words, when you want to lose fat and not muscle as quickly as possible, I recommend that you eat about 75% of your total daily energy expenditure (TDEE).

A number of studies have borne this out, including one conducted by scientists at the University of Jyvaskyla.

They divided high-level, lean (10% body fat or less) track and field athletes into 2 groups:

Both groups followed a high-protein diet and trained as usual.

After four weeks, the group eating the least number of calories lost four pounds of fat and little to no muscle, whereas the group that maintained the smaller calorie deficit lost only a little fat.

In other words, doubling the size of the calorie deficit resulted in significantly more fat loss, but not muscle loss.

The group that followed the 750-calorie deficit wasnt starving, eitherthey still ate over 2,000 calories a day.

This jives with what Ive experienced with my own body and with the thousands of people Ive worked with.

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The Complete Guide to Safely and Healthily Losing Weight Fast

Are low carb diets safe to follow? | All Natural Ideas

Posted: March 13, 2019 at 12:45 am

Are low carb diets safe to follow? There is a lot of conflicting information, so lets examine some of available research to answer this question.

Walk into any supermarket, not just Whole Foods, and youll see in the racks at the checkout aisle more than a couple of low-carb-geared magazines. These range from from Paleo publications to other natural health titles.

More and more people are starting to realize that fat isnt the enemy. Dietary fat is not why heart disease and strokes and obesity and diabetes rates continue to rise. Nope. The macronutrient culprit responsible for many diseases is carbohydrates, especially high-glycemic carbohydrates.

High glycemic carbohydrates quickly convert into sugar. They do so almost immediately upon making contact with saliva. Even a piece of wheat bread gets broken down into simple sugar quite quickly. How this metabolic process is responsible for a wide range of inflammatory-rooted diseases is a topic for another article. But heres a brief primer.

Your cells receive sugar via the hormone, insulin, which is secreted by the pancreas. When the cells are full of sugar, and cannot accept any more, the excess sugar gets stored as body fat. Excess body fat can cause inflammatory disorders.

Its easy to see why low carb diets have become more popular. All it takes is the initial consciousness about the danger of eating excess high-glycemic carbohydrates, some willpower, as well as satisfying recipes.

So are low carb diets safe to follow? That really shouldnt be the question . The question should be is it safe NOT to follow a low carb diet?

There are a lot of misconceptions about low carb diets. But consider that a search on the U.S. National Library of Medicine (under the auspices of the National Institutes of Health) website, aka for low carbohydrate diets yields over 6000 studies.

Before reviewing what a few of those studies say about the safety of low carb diets. Lets get back to the question: Is it safe to follow a low carb diet? To answer, we need to get a few thingsout of the way first.

Low carb diets can indeed be unhealthy. But so can any diet. A low carb diet can be unhealthy if the fats and proteins eaten in the carbohydrates place are toxic. Eating unspoiled, all-natural fats and lean, high-quality protein is essential to eating a safe low-carb diet.

That means that you cant eat anything with trans fats. That means no packaged pastries that have hydrogenated or partially-hydrogenated oils. These are used to extend the shelf-life of cakes, cookies, pastries and the like. Trans fats can lead to heart disease. Other examples of spoiled fats include cooking with seed- and vegetable oil, such as corn, most Canola oils, sunflower, cottonseed, soybean, etc. These fats are highly inflammatory and can easily spoil once exposed to cooking heat.

Eating a lot of factory-farmed meat is another example of not eating a safe low-carb diet. Factory farmed meat can also cause a smorgasbord of inflammatory diseases. The pork industry still has a long way to go until most pork products can be deemed safe to eat for a low-carb diet. Opt for wild-caught fish, grass-fed beef, pasture-raised chicken and eggs and wild game and organ meats.

And now, lets talk about carbs.

One may argue when looking at the question, Are low carb diets safe? is that it depends on the amount of restriction on carbohydrates. Is it safe to follow a low carb diet if you eat just a tiny bit of pasta, a portion of rice, a sliver of cake, a shot glass worth of orange juice, a kernel of corn, and a handful of chips?

No. Even if the examples of carbs, above, totalled just 50 grams of carbs, which is towards the low-end of a low-carb diet, the type of carbs matters very much. The healthiest carbs to eat on a low-carb diet are the same type of carbs everyone should be eating. And those are low-starch vegetables and a small amount of fruit. Think spinach, broccoli, kale, chard and other nutrient-dense veggies. Limit fruit intake to a handful of organic berries and one whole piece of other low-sugar fruit such as a green apple.

But lets now take a look at some of those studies proving that low-carb diets are beneficial for health.

A study published in the Federation of American Societies for Experimental Biology concluded that a variation of a low-carb diet (a specific type of ketone diet) improved physical performance and cognitive function in rats, and its energy-sparing properties suggest that it may help to treat a range of human conditions with metabolic abnormalities.

This study, published in Nutrients concluded A diet that is reduced in carbohydrates may optimize improvements in other type 2 diabetes risk factors, including insulin resistance and hyperglycemia. The researchers also said, However, these findings are in contrast to current guidelines for the prevention of type 2 diabetes in adults which recommends a low-fat, high-carbohydrate diet.

Does the research answer the question, Are low carb diets safe?

One might say that the above study was several years old, before the recent surge in popularity of low-carb diets began in earnest. However, this study was published in August of 2016.

Another study, this one published in Digestion, concluded, Diets low in carbohydrates favor a healthy gut microbiome and improve glucose tolerance, in people with type 2 diabetes.

So not only are low-carb diets good for your external belly, theyre also good for your gut.

These are just a few of the hundreds of studies proving that low-carb diets are safe. Perhaps one day, federal government guidelines will encourage low-carbohydrate diets as a way to defeat the ever-rising obesity and diabetes epidemic.

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Are low carb diets safe to follow? | All Natural Ideas

CISO Obesidad

Posted: March 13, 2019 at 12:44 am

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CISO Obesidad

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Bypass gástrico

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The Program – Clean Start Weight Loss

Posted: March 12, 2019 at 12:42 am

We want to help you feel good about yourself again, and improve your health and well-being in the process. Before you throw in the towel, explore the Clean Start Weight Loss Program, where you can achieve: rapid and long-lasting weight loss faster than you ever thought possible.

Since 2011, over 80,000 people have safely lost weight on our rapid medically-supervised weight loss program.

The rapid Clean Start Weight Loss Program includes prescription hormone injections which require a licensed healthcare provider who can prescribe medications. In addition, you will complete a full medical history, and will be required to get lab testing to ensure the program is safe and will work for you. A key part of the program is the injection of Fat Burning lipotropic injections, which can only be administered by a licensed nurse or physician.

What makes the Clean Start Weight Loss Program different from other weight loss programs is that we have numerous treatment programs available, and we will design a program that is customized to you. We dont just offer one weight loss program, but we will design a customized weight loss treatment plan specifically designed for you. The diet doesnt include packaged diet food, vitamins or weight loss pills; all of our programs including eating real food you can find in any grocery store. To ensure you safely lose the weight, the program will be supervised by a licensed healthcare provider (either a: Physician (MD), Physicians Assistant (PA) or Nurse Practitioner(NP) ).

The results I have seen are amazing. The first 43 day session I lost a total of 49 pounds went on a vacation to Hawaii for two weeks and with maintenance I was able to not gain a pound. Because of the wonderful success of the program I enrolled for a second session and I was able to lose 36 more pounds for a total of 85 pounds. Wally, lost 85lbs 5 years ago!

Yes, the Clean Start Weight Loss Program is the same weight loss program that was the basis of a popular Dr. Oz Show. Our program is proven to target fat, not muscle. So the weight loss you will receive, is going to be primarily fat loss, not muscle. In addition, since you are primarily losing unwanted fat, you will see your metabolism reset to a normal range allowing you to more easily keep the weight off long term! Unlike the Dr. Emma weight loss program seen on Dr. Oz, our patients arent hungry, and also lose fat, not muscle.

Read more:
The Program - Clean Start Weight Loss

Testosterone Therapy | Miami Low T Center | HealthGAINS

Posted: March 10, 2019 at 6:42 pm

Low Testosterone in Men

If so, you are not alone, and testosterone therapy may be just what the doctor ordered to put you back on a path to peak performance!

If you are a man over 35, most likely you have heard about low testosterone, or Low-T and have wondered about the benefits of testosterone therapy.

Our medical director, Dr. Alvaro Ocampo, is an expert in the use of testosterone replacement therapy. He has been treating men with low-T for more than 20 years! Dr. Ocampo understands his patients and what it feels like when you can no longer do the things you enjoy in life.

He has developed testosterone therapy programs that have helped thousands of men over 35 regain their strength, energy, and vitality, so they can have the confidence to continue to do the things that they love!

You need testosterone you whole life. In fact testosterone production begins in the womb in male babies!

When it comes to the production of testosterone, your level peaks in your late teens. Your testosterone level will stay around the same throughout your 20s. Once you hit 30, that all start to change. The steady decline begins, and will continue at a rate of about a 2% loss every year through your 40s and 50s. By the time you are in your 70s, if you do nothing to control or reverse the loss, you can expect you testosterone level to be half of what it was at your peak.

For some men, the decrease in production has little effect. But for many men, as you hit your 50s, 60s and older, you may actually start to feel the impact of the reduced level, experiencing low testosterone or Low-T. Symptoms of Low-T include reduction of libido or sex drive, a feeling of reduced virility or vitality, changes in mood, erectile dysfunction, decreased energy, reduced muscle and bone mass, and memory issues.

In a nutshell, testosterone therapy is a safe and effective way to turn back the clock, and return your testosterone levels to what they were when you were younger. Will that literally make you 20 again? No, but testosterone therapy has many positive benefits for men over 40.

Although testosterone therapy is generally safe for most men, there remains many misunderstandings about testosterone therapy. Most of these misconceptions surround a mistaken belief that testosterone therapy is risky, even deadly!

Nothing could be further from the truth! A lot of the confusion comes from the illegal use of steroids by body builders and other athletes. Doctor-prescribed testosterone therapy is nothing at all like that.

Beyond that, there have been reports that even proper medical use of testosterone therapy increases your risk of heart attacks or cancer.

However, in the last 2 years there have been several major studies in respected and peer reviewed medical journals that have found neither of these is true. Men undergoing testosterone therapy have no greater risk of getting prostate cancer than the general population.

And, a recent study found that testosterone therapy does not increase the risk of heart disease. In fact, that study concluded that long term testosterone therapy could even prevent heart attacks!

Testosterone therapy is a safe and effective way to regain your vitality and get more out of life.

If you have low testosterone levels, also known as Low-T, andropause, or male menopause, you will feel its effects in four aspects of your life. Low testosterone impacts your physical wellbeing, your ability to perform sexually, your cognitive abilities and your emotional states. If you have low testosterone you may be experiencing:

If you are feeling any or all of the above, testosterone replacement therapy my help return you to the man you once were.

But dont just take our word for it. Hear what this 56 year old HealthGAINS patient has to say.

You can keep going along like you are, feeling old, tired and used up. Or you can be like our hundreds of satisfied clients and regain your ability to enjoy life and do great things!

You can keep going on like you are now, feeling down, depressed, putting on weight having trouble in bed, and just feeling like your best days are behind you, or, you cancontact us today, and start living again!

No. Testosterone therapy is designed to replace, or make up for, the testosterone your body is no longer making. It does not stimulate the production of more testosterone. However, as part of your program you will be introduced to diet, fitness, behavioral, and lifestyle changes that can help keep your testosterone levels above normal.

Testosterone therapy is the safest, and most effective way to increase your testosterone levels. However, we will also show you how you can boost your natural hormone production through proper sleep and by supporting your body with the right foods and vitamins.

Exercise, particularly High Intensity Interval Training, or HIIT has been shown in clinical studies to increase your production of testosterone and growth hormone.

As with the administration of any drug, there could be side effects to testosterone therapy. However, such side-effects have been largely exaggerated. Your doctor will make you aware of any possible side-effects. Our experts have the experience to keep any potential side-effects to your testosterone therapy to a minimum.

We provide testosterone therapy as part of a medically supervised overall health and wellness program. You will be constantly monitored during your testosterone therapy, and your testosterone prescription will be adjusted as necessary throughout the course of your testosterone therapy program.

Of course, as with any medical procedure, your individual results may vary depending on your age, gender, and general medical condition. However, you should expect a generally safe, and positive experience from your testosterone therapy.

Since all of our testosterone treatment programs are customized to your individual needs and lifestyle, the amount of time you need to be on testosterone replacement therapy varies. Most men start to feel the results of testosterone therapy in the first few weeks of treatment. Again, how long you remain on testosterone therapy, depends on your age and symptoms, but you can expect your initial program to last from six months to a year.

Testosterone therapy works by returning your testosterone levels to what they were when you were younger, stronger and more vital. Therefore, testosterone therapy returns all of those bodily functions that run on testosterone, back to their peak performance. That results in stronger muscles and bones, less fatigue, more energy, more efficient burning of fat, and improvement of sexual function.

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Testosterone Therapy | Miami Low T Center | HealthGAINS

Weight Watchers Reviews | How WW Works. Does It? 2019

Posted: March 10, 2019 at 6:41 pm

WW Freestyle Program Review: Its no accident that WW (formerly, Weight Watchers) Wellness that Works is the number one name in weight loss. In fact, it was recognized again this year as the Best Weight Loss Diet by U.S. News.

But exactly how does WW work, how much weight can you lose, and how does the new Freestyle program work? Lets see what we can we learn from all of the reviews and ratings online by examining the following:

Got 2 minutes? The video above is a great overview of WW, a lifestyle, not a diet,learn more.

WW isnt just a diet, and for decades their weight loss plan has evolved and taken millions of women and men on a journey of positive, lasting change.

In fact, they challenge you to,move more, eat well, connect with others, celebrate victories, overcome challenges, and reach what you never thought was possible

Wow, thats really inspiring, did Oprah say that?

OK, apparently everyone is losing weight, I get it. But, how does WW work?

WW is based on a science-backed SmartPoints system that assigns every food and beverage a points value based on nutrition. Foods that have more saturated fats, sugar, and empty calories get assigned higher point values while foods high in protein and good carbs have lower point values. No food is off-limits, but youll have to limit portion sizes make good food choices.

Each day you have a certain number of points called, SmartPoints, to spend on food, which helps to teach you good eating habits. For example, grilled salmon with asparagus will cost you zero SmartPoints, while a cheeseburger is going to cost you 12 points! See where were going with this?

*View their featured promotion (above) or all WW coupons

WWs new Freestyle program adds more flexibility andhealthy foods that cost zero points. This encourages you to eat more fruits, veggies, and lean protein, while skipping foods high in sugar and bad carbs. Freestyle also lets you rollover unused points to other days (think travel and vacations) when you need them more.

Most diets end in failure because they are based on food restriction which tends to make your cravings for unhealthy foods even stronger. The philosophy of Weight Watchers is to teach you good eating habits so that you enjoy sustainable long-term weight loss and a healthier lifestyle.

*Changes made in the new Freestyle program are a bit controversial, which we discuss in the reasons for negative Weight Watchers reviews below.

*Related: WW Points list: See the 99 most tracked foods

While all WW FreeStyle plans include Digital (formerly Weight Watchers Online Plus), you may want to consider adding the personal interaction and motivation that you get by adding Studio (formerly Meetings) or Personal Coaching. Heres what each of the WW plans offer:

Really, which plan you choose is a personal preference. Although studies suggest that adding meetings increases the success rate, you shouldnt feel that meetings are required, especially if they dont fit into your busy schedule!

The WW app is central to their entire program, as its what youll use to track your points, and access their resources such as WW Connect. (formerly Weight Watchers Connect)

WW Connect is their social network consisting of thousands of other women and men who are using WW to reach their weight loss goals. It helps to provide you with support and motivation, two crucial factors in successful weight loss. You can access Connect right from your phone to share photos, recipes, weight loss updates, posts, and more.

Heres how the WW app works:

The app looks a little different on Android / Samsung, but basically the same.

In order to determine whether WW really works, lets look at ratings and reviews from users and experts to determine a success rate.

Because there are no published WW success rates. However, emphasizes the fact that most participants lose at least one pound a week if they stick to program requirements. , but do they really?

For a better measure of success rate, lets look at Weight Watchers satisfaction ratings from hundreds of (honest) customer ratings on

The best source of honest WW customer ratings is, so lets look at how 1050 users rated WW: (Updated 1/02/19)

Assuming that 4+ stars means that WW (no longer Weight Watchers) worked, we can assume an 80% success rate based on 1050 user ratings.

These customer ratings are consistent with a2017 Lancet study of WW efficacy which concluded that long-term participants lost over twice as much weight than individuals who sought short-term intervention and self-help weight loss solutions. These participants committed to the program for at least a year and were also able to maintain their new weights more effectively.

It should also be noted that WW success stories focus on one thing: WW as a permanent solution for long-term change. Many dieters are able to keep their new weights because of conscious lifestyle modifications; most stay with the program for months and even years, going on to become WW mentors and personal coaches.

From this perspective, WW is highly successful; usually working for those who are receptive to its principles and commit to long-term healthy lifestyle choices.

The goal of WW is to lose weight at a sustainable pace of about 2 pounds per week or 6-8 pounds per month. Depending on your starting weight you could lose more in your first month as your body reacts to your healthier food choices and fewer bad carbs.

You should also note that weekly weight loss can fluctuate, so the monthly weight loss total is most significant. Now, lets look at how the experts rate WW.

Lets look at how WW rates compared to other diets. Heres how a panel of weight loss experts ratedWW in several key categories: (2018 U.S. News)

In the important,Easiest to Followcategory, (rated #2)experts stated that,

Weight Watchers outperformed most of the other ranked diets on this measure. Why? Youll get enough to eat, you dont have to eliminate any favorites and theres a strong emphasis on emotional support, which tends to lead to a higher success rate

For their rating in the all-important,Long-Term Weight Losscategory, (rated #1) they also added,

Thanks to WW (Weight Watchers) emphasis on a balanced diet with no restrictions, experts named WW No. 1 in this category. They also appreciated the programs support system, which helps dieters keep the pounds off.

To support the claim that WW does work, lets look at more expert ratings from professionals and credible authorities.

WW (Weight Watchers) is one of the most well-researched weight loss programs available. And, yes, it works. Brunilda Nazario, MD

That sounds pretty promising coming from a doctor! Heres what the American Journal of Medicine found in their study, specifically noting the effectiveness of adding WW Studio:

In summary, this study found that participants in a community-based, intensive behavioral counseling program demonstrated significantly greater weight loss at 6 months compared with participants in a self-help condition

These findings suggest that the WW program is effective in promoting significant weight loss incommunity-based settings and is a viable referral choice for clinicians patients diagnosed with obesity.

*Credible Study:A study by Indiana Universityconcluded that in a study of 225 obese adults with pre-diabetes, those who used WW (formerly Weight Watchers) lost significantly more weight (and more improvements in their health)than a control group of people who attempted to lose weight on their own. Although no actual success rate was published, the results seem to affirm that WW works.

*WebMD says: When asked if WW works, WebMD reported that, Overall, (Weight Watchers) is an excellent, easy to follow program because it does the work for you great for people with high blood pressure, diabetes, cholesterol, and even heart disease.

In conclusion I would say that when followed properly, WW does work and results in significant weight loss, especially if you add meetings with WW Studio, and use the app.

OK, an impressive majority of customers and experts agree that WW works, so lets talk about why it works. Theres usually a very significant emotional component involved in eating. For this reason, a DIY approach to weight loss usually ends in failure, because in a sense youre fighting yourself. (thats a battle you cant win!)

Alcoholics Anonymous was founded on the principle that a great personal addiction or struggle requires an attention shift away from the self to a higher power with the support and fellowship of others.

I believe that adopting a healthy lifestyle can be a similar struggle, and requires some degree of support from others.WW offers WW Connect as a supportive app-based social network to their members, as well as optional in-person weekly meetings for fellowship, connection, and accountability.

Those who embrace the social component to the WW program enjoy a much higher success rate, and I believe that is the secret sauce of why WW works.

Honest customer reviews are probably even more important than how doctors and weight loss experts review WW.

Consumer Reports: Its worth noting that WW is the top-rated commercial diet with Consumer Reports readers, earning an impressive 74/100 score, and an excellent score in 4 out of 6 categories.

Now, lets take a look at customer reviews from and examine common complaints and positive praise for the diet:

Theres a lot to like about WW, and plenty of testimonials out there, but lets look at why WW didnt work for a lot of people. When people complain or want to write a negative review, they often do so at Lets look at the nearly 1000 reviews and 500 ratings to see what customers complained about:

So, how is it that the #1 rated commercial diet gets so many online complaints? Here are the top 5 complaints we found in negative WW reviews:

OK, there are lots of good reviews and testimonials out there too, so lets try to be fair and balanced like Fox News (um, right!?) So, heres what customers like best about WW:

Well said, Meredith, and a healthy lifestyle with better food choices is the core of the WW plan.

Personally, I think its inspiring to know that thousands of others are facing the same challenge that I am. Thats why real testimonials can be motivational to watch. Such is the case with the testimonials from actual members that are posted on Heres an inspiring video testimonial of a women who made a lifestyle change with WW:

More video testimonials on their sitehere

WW Wellness that Works, isnt a miracle pill or a weekend cleanse, its a lifestyle. Its more than just losing 10 pounds for a wedding, and asks you to challenge yourself to live a healthier lifestyle. Thats why its rated the #1 commercial diet, and has helped millions of men and women reach their weight loss goals and live a healthier life without giving up the foods they love!

*View todays featured promotion (above) or all WW coupons

Have you tried WW Freestyle? Rate this diet and let us know if it worked for you:

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Weight Watchers Reviews | How WW Works. Does It? 2019

How to lose weight safely – Food and nutrition | NHS inform

Posted: March 10, 2019 at 6:40 pm

Losing weight safely and at a realistic pace is the best way to reach your healthy weight and to maintain that weight in the long term.

To make sure you lose weight safely, always speak to your GP before starting a new diet or fitness regime.

One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week. While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you could gain 11lbs. Small changes make a huge difference in the long term.

Setting small and realistic goals will help you lose weight safely and will make you more likely to maintain your weight loss.

Eat three regular, balanced meals a day and try to have meals at planned times. Only include snacks if you're physically hungry.

More abouteating a healthy balanced diet

Substitute high-calorie food for healthier alternatives if you're trying to lose weight:

Looking for healthy snack inspiration?

Losing weight is about eating a healthy and balanced diet, but a big part of being successful in your weight loss attempts is learning how to control your portion sizes.

Portion sizes vary depending on a number of factors - such as age, gender and activity levels - but as a rough guide, the following table outlines the portion sizes of some common foods:

Food item

Portion size

Pasta and rice

2 to 3 tablespoons


1 medium slice

Cooked meat

Size of a deck of cards



Hard cheese

Size of a matchbox

Beans or pulses

4 tablespoons

Picking a smaller plate can help to reduce your portion sizes and in turn, the number of calories consumed.

More aboutportion control.

Eating in front of the TV can influence our food choices but can also contribute to us eating more than we need. Concentrating on the TV instead of the meal or snack you're eating can lead to mindless eating where we eat more than we need and will be less likely to notice feeling full.

More about mindful eating (will add appropriate link).

Planning ahead is important to help ensure you have the right foods to hand, at the right times. You should:

Avoid buying larger pack sizes and in-store promotions that are often foods high in fat, salt or sugar - such as crisps and fizzy drinks - this can lead to overeating and weight gain.

Keeping active helps to burn the calories you consume. If you eat a healthy balanced diet with fewer calories and increase the amount of activity you do each day, you'll lose weight.

It's recommended that adults should try to be active every day and should complete at least 150 minutes of moderate aerobic exercise per week - this could include cycling or walking at a fast pace. Alternatively, you could complete 75 minutes of vigorous aerobic exercise, which could include running or a game of football. You could split this up into easily manageable 30-minute workouts over 5 days of the week.

It's also important to include strength exercises that work all of the major muscles (chest, shoulders, arms, back, abdomen, hips, legs) into your workouts.

More aboutkeeping active

Alcohol contains a lot of calories. Drinking too much can damage your health and lead to weight gain.

As a guide:

If you want to lose weight, cut down on the amount of alcohol you drink or avoid altogether.

You should limit the amount you drink to no more than 14 units spread evenly throughout the week.

Tips for cutting down on alcohol

Excerpt from:
How to lose weight safely - Food and nutrition | NHS inform

Weight Loss Tips – Lose Weight Safely – The Frisky

Posted: March 10, 2019 at 6:40 pm

1- Input output

In the beginning, you have to know how your body works and how it burns fat. Your body reacts according to the following equation.

Intake Calories Output Calories

Intake calories are the amount of calories you gain from the food and beverages you consume daily. Output calories are the number of calories you burn from your body metabolism and daily physical activity So, to guarantee continuous weight loss, you have to be careful about this equation. You have to keep your output calories must be higher than your intake calories to lose weight.


The most important meal in your diet is breakfast because your body metabolic rate depends mainly on it at the beginning of the day. Early breakfast results in a higher metabolic rate for the whole day, but be Careful of eating a large amount of food for breakfast. Its recommended to have fruits, vegetables or some yoghurt to be included in your breakfast with a suitable amount of water.

Your body metabolism rate reacts according to how many meals you eat per day. Eating 5-6 small portions meals result in a higher metabolism rate, but 1-2 daily meals will reduce your metabolism and increase your weight gain rate. The more you eat, the more you burn, as long as the intake calories are less than the output calories as we explained before.

The body fat is considered as the fuel for your muscle. So, when you do exercises, your body muscles use this fat and burn it to produce sufficient energy for your muscles. Thats why physical activity is so important in losing weight, but Im not talking about any type of physical activity. We will explain later further details about the exercises.


There are many natural metabolism boosters that you can use to help you increase your metabolism rate and lose weight easily.

Do you know that drinking water before meals suppresses your appetite? Not only that, but some researches said that cold water helps your metabolic rate to be higher to keep your body temperature normal at 37 Celsius. One of the most common mistakes is drinking soda instead of water. Consuming one or two cans of soda causes your waistline to increase five times than with those who are not drinking. In addition to the large amounts of sugar in the soda will increase your appetite to eat more food, even the diet soda which contains artificial sugar will do the same bad effect.

Sleeping well will maintain your body nervous system in a healthy state and thus help improve your body activity level and accordingly the metabolism. But insufficient daily sleep results in higher levels of cortisol hormone (stress hormone). You have to sleep 6-8 hours daily to help your body recover and remain in good health.


One of the most common mistakes Ive ever seen in my career life.

When you feel sad, dont eat!

When you feel depressed, dont eat!

When you feel stressed, dont eat!

Eating while you are depressed or upset will make you eat more without knowing. Try to control your appetite when you feel depressed. There are many natural depression treatments like a piece of dark chocolate or coffee, or you can go for some walk and get some fresh air. Trust me! Eating too much food wont make you happier.

Ive seen this case so many times. Dont worry its normal and temporary to gain some weight during your diet program, keep following your diet and exercise to lose weight again. Never stop because of some pounds up!

Following a low calories diet for a long time will make your metabolic rate lower, and thats the main reason for gaining weight again after losing. Your diet should include a free day, in which you can eat anything as you like to break the daily diet routine and help increase your body metabolism again.


-Your body starts to burn the stored fats after around 30 mins of exercising.

-Dont divide the time of your exercise on the day, at least do 30 mins continuously.

2- Strength Exercise:

-The muscle cell needs energy more than the fat cell, so it means that the more muscle mass in your body the higher metabolic rate.

3- Lifestyle modification:

-The best way to burn calories during the day without efforts.

-Using the stairs instead of the elevator.

-Home work like cleaning or washing

-Parking the car away from the destination entrance to walk more.

-Washing your car.

-Cardio exercises use your stored fats to produce energy.

-Gym machines exercises tend to increase your muscle mass and increase your metabolic rate.

-Both of them are useful for weight loss but with different theories.

-You can perform both of them but focus on the cardio exercise especially at the beginning

-Dont believe the TV commercials!

-Abdominal exercises increase your abdomen muscles mass but not burning its fats.

-The fat loss during abdominal exercise is so low compared to the increase in muscle mass.

-The result will be that you will get a big muscle mass on the abdomen fat layer, which will not be a good shape.

-But focus on cardio exercises only until you lose your abdomen fat and becomes nearly flat.

-Then start the abdominal exercises to build sexy six packs without fat.

Source: Instagram

Cellulite is a condition in which the skin appears to have areas with underlying fat deposits, It is most noticeable on the buttocks and thighs and usually occurs after puberty.

-Grades or types of cellulite:

*Grade 1 cellulite sees no clinical symptoms, but a microscopic examination of cells of the body detects underlying anatomical changes.

*Grade 2 have decreased elasticity, in addition to anatomical changes noted by microscopic examinations.

*Grade 3 cellulite has visible roughness of the skin (like an orange peel) along with all grade 2 signs.

-Causes of cellulite

1- Hormonal factors

2- Genetics

3- Diet

4- Lifestyle factors

5- Tight Clothing

-Treatment of cellulite:

There are several treatments that have been suggested to reduce cellulite. But according to my experience, the best one is radiofrequency therapy (RF) sessions.

-It stimulates the collagen in your skin and promotes the skin elasticity.

-It reduces the fat deposits under the skin layer (subcutaneous lipolysis).

-It reduces the orange peel appearance of the skin.

Read more:
Weight Loss Tips - Lose Weight Safely - The Frisky

How To Lose Belly Fat Fast | Quick Weight Loss | Best Way …

Posted: March 9, 2019 at 7:42 pm

The Revolutionary new Sweatz Quick Weight Loss Training Vest is the Worlds best way to lose weight. It accelerates fat loss to a tremendous level when worn whilst doing any form of exercise or activity by speeding up your bodies own natural way of burning fat! Also improving fitness with no extra effort! All you have to do is put one on against your skin whilst doing any exercise or activty and you'll instantly start to see the difference they make. The Sweatz Weight Loss Vest is the worlds best and only genuine weight loss product! Scientifically proven to burn off twice the amount of calories when worn. There is no other product, tablet, or diet on earth that can match it for Weight Loss.

Simply wear a Sweatz Vest under your usual training gear when doing any exercise or activity and you'll instantly start losing weight.

The vest works in four ways:-

firstlyby raising your core body temperature, so your body has to work far harder to cool down and maintain a healthy temperature (this is called to thermo regulate). This process causes the body to burn off at least 50% more fat because of the extra energy (increased energy expenditure) your body uses to cool down and maintain a healthy core temperature.

Secondlythey cause the body to produce a heavy profuse sweat. To create sweat your body uses up massive amounts of fat and energy and burns 0.7 calories for every gram you produce. Scientific testing shows an extra 300-800kcals can be used in a workout wearing a Vest. This actually burns off at leasttwice the amount of calories and fat,acceleratingyourweight lossto an enormous level.

Thirdlythey put you straight into the fat burning zone which usually takes over 30mins. So your actually burning fat for your full workout instead of just the average 20mins of a 1hr session. This makes fat burning 3 times more effiecient.

Fourthly We also know that the Sweatz Weight Loss Vest increases your your metabolic rate which can be by as much as 30%. This means that for the duration of you wearing it you'll also be increasing your fat burn by an extra 30%.

Altogether they burn off at leasttwice the amount of fatand genuinally are the best way to lose weight.

Its simple! But it works and you wont believe the weight loss you can achieve! Its got nothing to do with water loss, its the extra calories your body burns to create the sweat, raise core temperature and cool itself down that makes you lose weight!

Available in male and female styles. They come in 2 sizes. The smaller size fits up to a 42" chest and the larger size fits up to a 52" chest.

They are designed to be worn once and thrown away after each use for hygiene and simply ease of use. No sweaty item full of toxins in your kit bag!

Sweatz Quick Weight loss Vests are highly effective for all activities including cardiovascular gym work, aerobics, body combat, team or racket sports, spinning, jogging, circuit or weight training. Change nothing about the way you train, just wear a Sweatz Weight loss Vest and burn fat twice asquick.

One of the many amazing functions of the Vest is how it has been cleverly engineered to wrap around and mold to your body creating a vacuum for perfectly maximising weight loss.

It is discreetly worn underneath your clothing so no-one knows your even wearing one and neither will you as they are like wearing silk against your skin.

There is no other weight loss product on earth with actual scientific research and evidence that can rival its weight loss!Dont just take our word for it.

The Vests have helped thousands of people acheive their goals. It is also worn by some of the Worlds top sportsmen and women including Premiership Football and Rugby Clubs, World Champion Boxers and MMA Fighters, top Athletes, Coaches, Elite Personal Trainers and Celebrities like Michelle Heaton who told Now Magazine how she lost 2 stone and went down 2 dress sizes by using the Vests 3 times a week! As seen on Dragons Den, Mens Health, Mens Fitness, Zest, Cosmopolitan, Sky Sports, Soccer AM to name but a few.

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How To Lose Belly Fat Fast | Quick Weight Loss | Best Way ...

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