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Half the battle of weight loss is trying to incorporate a healthy diet into your everyday routine. The busier you are throughout the week, the less time you have to make substantial dinners, and then the harder it gets to eat healthy meals. After a busy day, who wants to come home and prep something that could take hours to cook, just so you can be on the path to weight loss?

What if we told you that there were easy meals you could make that wouldn't interfere with your relaxation time? We spoke with The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure and members of our Medical Expert Board, to help give you ideas on easy dinner recipes for weight loss to make during your busy week.

There's one for each night weeknight, so you can plan! For your morning pick-me-up, take a look at 5 Easy Coffee Recipes for Weight Loss.

"While most burgers aren't great choices when you want to lose body fat, these sweet and savory juicy burgers can be whipped up quickly and are the perfect delicious ending to a stressful day," says The Nutrition Twins.

Each burger is loaded with 27 grams of satisfying protein to help keep you full for hours. Including the balsamic glaze and lettuce wrap, the meal only contains 150 calories.

As for the wild blueberries, The Nutrition Twins call them weight-loss superstars.

"They have the phytonutrient C3G which increases adiponectin to enhance fat burning, while also increasing leptin, to suppress appetite," they say.

If you need more to the meal, go ahead and add a whole wheat bun to replace the lettuce wrap and a heaping side of steamed vegetables to amp up the fiber, antioxidants, and satisfaction even more. This meal will not only be satisfying, but it will still encourage weight loss.

Get the recipe from The Nutrition Twins.

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"When you're craving Mexican food, you can whip up this meal in less time than it takes to drive to a Mexican restaurant, and you'll get only a fraction of the calories that you'd get from the restaurant meal," says The Nutrition Twins.

According to The Nutrition Twins, these tacos are low-fat and vegan. Research from the Journal of the American Nutrition Associationshows that eating a low-fat, vegan diet increases weight loss and improves body composition, even more so than a Mediterranean diet. The lentils, avocado, and corn tortillas in this meal all play a part in fighting cravings thanks to their combination of blood-sugar stabilizing protein and fiber.

"Additionally, lentils are an amazing source of slow-digesting carbohydrates that keep you feeling full and satisfied longer than other foods, even reducing calorie intake at your next meal," says The Nutrition Twins. "These tacos also have a whopping 14 grams of fiber, which is 2 grams more than the average American gets in their entire day! Fiber slows digestion and promotes fullness, which research shows may reduce the calories you eat throughout the day."6254a4d1642c605c54bf1cab17d50f1e

Get the recipe from The Nutrition Twins.

Pasta AND a creamy sauce? That sounds too good to be true for a meal to help with weight loss. However, there's a way around it.

"While most people think both pasta and Alfredo are taboo when they're trying to shed pounds, this tasty waistline-friendly version swaps out the cream, packs in blood-sugar stabilizing whole wheat pasta, low-calorie, fiber-loaded veggies, and satisfying protein," say The Nutrition Twins.

According to the Nutrition Twins, the antioxidant-packed cremini mushrooms provide anti-inflammatory benefits that help to protect against obesity. The fiber-rich broccoli fills you up with minimal calories.

"Most importantly, this meal satisfies pasta cravings that can come from feelings of deprivation after avoiding it, and that typically result in giving in to the cravings whole-heartedly and throwing in the towel on healthy eating completely," says The Nutrition Twins.

Get our recipe for Loaded Alfredo Pasta here.

One-pan meals are a great go-to during busy weeks, and this recipe happens to be both easy and healthy.

"Simply toss everything on a sheet pan, roast it, and a low-calorie, satisfying ideal weight loss dinner is served," says The Nutrition Twins.

In just 300 calories, this recipe offers nearly 30 grams of satisfying protein and 8 grams of filling fiber. Adding the slow-digesting brown rice helps satisfies your carb cravings, so you won't be needing an energy "pick-me-up" and sugar an hour later.

The Nutrition Twins suggest that increasing veggie consumption means greater weight loss and greater hunger prevention, and this meal happens to be both veggie and fiber-packed.

They further suggest using the lemon liberally since lemon's polyphenols may help to suppress body fat accumulation and prevent obesity.

Get the recipe from The Nutrition Twins.

Not only can you cook up this Chinese stir-fry recipe faster than you can get your Chinese take-out delivery, but this lightened-up version has less than half the calories of traditional Chinese take-out.

"Packed with the winning combination of 18 grams of protein and 6 grams of fiber for ultimate satisfaction, this meal won't leave you hungry and raiding the pantry for a snack an hour later," says The Nutrition Twins.

In addition, the soy isoflavones found in tofu may help to reduce body fat. Research from NAD shows that broccoli's sulforaphane may help you to lose weight.

Get the recipe from The Nutrition Twins.

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5 Easy Weeknight Dinner Recipes for Weight Loss Eat This Not That - Eat This, Not That

If you had the power to make your life better in just 30 seconds, would you use it? Well, that power is yours. With the simple push of a button, you can blend up weight loss smoothies that turn your body into a hyper-efficient fat-burning machine. Weight loss smoothies rev up your metabolism, tone and define your muscles, and turn off the genes that contribute to fat storage and a myriad chronic health issues.

All you need is a blender and the perfect weight loss smoothie.

Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:

When you replace your standard breakfast with a weight loss smoothie, you can lose weight.

On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. "I noticed results in the first week," he says. "It really was amazing." Fred lost 21 pounds and 5 inches off his waist over the next six weeks.

Ohio's Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. "I saw results immediately," she says.

In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.

Here's just a selection of the amazing weight-loss smoothies you'll find in the book Zero Belly Smoothies!

For this selection, I asked the country's top nutritionists to share with me their favorite weight loss smoothies, keeping the best weight loss foods in mind, and the results are all delicious and nutritious. Pay attention to the protein countsif it's under 25 grams, you don't want them as a meal replacement, but rather paired with a meal.

All recipes serve one unless otherwise indicated.

by Isabel Smith, MS, RD, CDN

"I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed, and healthful ingredients. The cocoa powder is a good source of flavonoids that are both brain and heart-healthy, and also makes the smoothie taste like I've added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that's a source of energizing B vitamins. If I have this smoothie post-workout, I'll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly."

NUTRITION: (With scoop of protein) 391 calories / 15 g fat / 38 g carbs / 12 g fiber / 12 g sugar / 34 g proteinNUTRITION: (Without scoop of protein) 257 calories / 15 g fat / 32 g carbs / 11 g fiber / 10 g sugar / 8.6 g protein

by Kristin Reisinger, MS, RD, CSSD,founder and owner of IronPlate Studios

"Combining a non-dairy, low-calorie smoothie first thing in the morning with a roughly even portion of high-quality protein and good carbs is a great start to anyone looking to lose weight and be healthy. Starting the day off with a smoothie such as this will pull your body out of it's overnight fasting state, and the carbohydrates from healthy, mixed berries combined with high-quality protein will give you the quick energy and protein uptake your body needs first thing in the morning without being 'too much."

NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein

by Cassie Bjork, RD, LD of Redefined Weight Loss

"This is my go-to smoothie recipe for weight loss because it contains a balance of protein, fat, and carbs which promote stable blood sugar levels, and in turn, your pancreas can secrete your fat-burning hormone, glucagon! And it's so good, you can drink one every morning and not get sick of it."

NUTRITION: 315 calories / 21 g fat / 26 g carbs / 4 g fiber / 9 g sugar / 14 g protein

by Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RD, CDN, CFT, The Nutrition Twins

With such a low protein count, this smoothie wouldn't qualify as a meal replacement, but it does pair well with an omelet, as the nutritionists suggest. Serves 3.

NUTRITION: 58 calories / 0 g fat / 14 g carbs / 3 g fiber / 5 g sugar / 2 g protein

by Jennifer Cassetta, MS, CN, clinical nutritionist, personal trainer

"Pumpkin pie without the pie, all year round? Yes, please! Pumpkin is a good clean burning carbohydrate and when you add the protein powder you'll balance your blood sugar as well as add the perfect components for a post-workout recovery meal."

NUTRITION: 331 calories / 10 g fat / 42 g carbs / 11 g fiber / 17 g sugar / 24 g protein

Fruits are like people: They come in all sorts of shapes, sizes, colors, and styles, and each has its own temperament. Some are so sweet you can barely stand it, others so bitter you avoid them at all costs. But regardless of their individual qualities, all fruits have something to offer and deserve our utmost respect.

That said, my favorites are red fruits. While there are studies linking nearly every kind of fruit to some sort of health benefit, the most evidence tends to pile up around fruits that are red or reddish, like purple or orange fruits. For example, a study in the journal Nutrition & Metabolism found that eating half a red grapefruit before a meal may help reduce visceral fat and lower cholesterol levels. Another study found that tart cherries reduce belly fat; blueberries, strawberries, and raspberries have also been linked to lower abdominal fat accumulation.

So while a number of different fruits will show up in Zero Belly Smoothies, expect many of your smoothies from this chapter to have a cool red or purple hue. That's a sign that you're getting a massive hit of antioxidants and fat-fighting fiber.

All recipes make one serving.

Pink Lady apples are among the most nutrient-rich varieties, according to a study at the University of Western Australia. This smoothie combines the apple with vanilla and cinnamon flavors to give you a uniquely autumnal fruit drink.

NUTRITION: 273 calories / 7.4 g fat / 27 g carbs / 5.5 g fiber / 15 g sugar / 26 g protein

Like a light, summery bowl of oatsthis is comfort food in a glass. Unless it's August and the peaches in your neck of the woods are perfect, opt for frozen peaches instead. The vanilla in the protein powder will combine with the peaches for a bright, warm, and hearty drink.

NUTRITION: 277 calories / 4 g fat / 33 g carbs / 6 g fiber / 14 g sugar / 28 g protein

Ginger packs high levels of health-boosting phytonutrients. But use fresh ginger: Chances are you bought that powdered ginger in your cabinet three years ago when you made a pumpkin pie, and it's been losing potency ever since. To keep fresh ginger on hand, break it into small chunks and freeze it, then allow to defrost before grating.

NUTRITION: 264 calories / 5 g fat / 26 g carbs / 6 g fiber / 11 g sugar / 29 g protein

Those Hulk-colored nuts have their own special fat-burning powers. In a recent Nutrition study, two groups followed nearly identical diet and exercise regimens; however, one of the groups was fed unsalted pistachios, while the other group was not. Surprisingly enough, the pistachio group members lost more belly chub and showed better improvements in their blood glucose and cholesterol levels than the control group participants.

NUTRITION: 266 calories / 9 g fat / 18 g carbs / 5 g fiber / 8 g sugar / 30 g protein

Valentine's Day in a glass. Don't underestimate the healing powers of dark chocolateit's not there as a gimmick. When you combine fruit and dark chocolate (at least 70 percent cacao), you accelerate the release of butyrate, a compound made in your large intestine that tells your fat-storage genes to chill out.

NUTRITION: 280 calories / 3 g fat / 35 g carbs / 6 g fiber / 17 g sugar / 28 g protein

As fruits go, bananas and peaches are polar opposites: bananas provide fiber and a rich consistency, while peaches add antioxidants for very few calories.

NUTRITION: 287 calories / 3 g fat / 36 g carbs / 5 g fiber / 22 g sugar / 29 g protein

Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices can't hold a candle to smoothies.

Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.

All recipes make one serving.

Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That's because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.

NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein

This is the world's most overlooked superfood: Studies show that parsley is actually denser with nutrients than kale, dandelion greens, or romaine lettuce. Combine it with superheroes like watercress and chia and you've got a mighty fat-fighting drink.

NUTRITION: 214 calories / 2 g fat / 22 g carbs / 4 g fiber / 10 g sugar / 28.5 g protein

We think of romaine lettuce as the crispy stuff at the bottom of a Caesar salad, but it's one of the 10 most nutritious vegetables around, and higher in fiber than almost any other form of lettuce. And because it's mostly water, it makes this smoothie a real thirst-quencher.

NUTRITION: 280 calories / 5.8 g fat / 27 g carbs / 10 g fiber / 12 g sugar / 201 g protein

Combining hemp and chia seeds gives you a superdose of omega-3 fatty acids. And hemp seeds, by weight, provide more protein than even beef or fish.

NUTRITION: 270 calories / 6 g fat / 26 g carbs / 6 g fiber / 10 g sugar / 29 g protein

I can't recommend green tea enough as a smoothie enhancer. In fact, people who drink green tea regularly have nearly 20 percent less body fat than those who don't, according to one 10-year Taiwanese study. And EGCG, the unique ingredient in green tea, can deactivate the genetic triggers for diabetes and obesity.

NUTRITION: 245 calories / 6 g fat / 23 g carbs / 5 g fiber / 11 g sugar / 26 g protein

Have you ever heard of the "health halo"? It's a term nutrition experts use to describe foods that use a healthy-sounding word like natural on their labels, or add ingredients that people think of as good for you ("Now with chia!"), but which are really junk at heart.

These smoothies are the reverse of that theory. These drinks are tremendously nutritiouspacked with as much, or more, fiber, protein, and healthy fats as any other drinks in the whole book. But they seem like they're bad for you. How can drinks that seem like they came right from the ice cream shop flatten your belly so effectively?

These are the drinks you'll whip up on a night when you want something to satisfy your ice cream jones. They're the recipes you'll lean on when your kids are complaining that they want something sweet for dessert. And they're the drinks you'll use to reward yourself after a hard day at work or in the gym. Deep, comforting, and delicious, these filling smoothies taste more like dessert than what they really arepowerful weight-loss weapons, compliments of the new book, Zero Belly Smoothies.

All recipes make one serving.

If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry's house. The density of the banana will have you convinced you're drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.

NUTRITION: 229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein"

Confession: This recipe is adapted from one of our favorites from Zero Belly Cookbook. We loved it so much we had to include it here as well. For 150-plus recipes that melt belly fat firstfeaturing foods you lovecheck out the cookbook today.

NUTRITION: 300 calories / 9 g fat / 34 g carb / 11 g fiber / 9 g sugar / 25 g protein

Beans? In a smoothie? Use canned or pre-cooked beans for a thick, earthy protein and fiber punch. One study found that people who ate cup of beans daily weighed 6.6 pounds less, on average, than those who didn't, even though the bean eaters took in more calories.

NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein"

One of my favorite almond butters is Justin's. It's made with dry-roasted almonds and a bit of sustainably-sourced palm fruit oil, which lends the spread its creamy texture. (They also make all-natural peanut butter cups that will make you question everything you thought you knew about the PB-chocolate combo.)

NUTRITION: 340 calorie/ 15 g fat / 36 g carbs / 10 g fiber / 13 g sugar / 20 g protein

A smoothie can be a lot of things: a pre- or post-workout boost, a cold and refreshing thirst quencher, a thick and creamy dessert, a perfectly balanced breakfast. But one thing most of us never think of when we think of smoothies: comfort food.

These recipes, from the book Zero Belly Smoothies, stake out a new territory in the smoothie landscape, a culinary point of departure into a taste realm you might not have considered. While these smoothies are still cold and refreshing, they're going to taste more like a savory soup than a bright pick-me-up.

This one has a kick to it, softened by the cherry aftertaste.

NUTRITION: 232 calories / 2 g fat / 28 g carbs / 3.5 g fiber / 10 g sugar / 26 g protein

Bananas and sweet potatoes both add starch, but that's why the cinnamon is in there. Adding cinnamon to a starchy meal helps stabilize blood sugar and ward off insulin spikes, according to a series of studies printed in The American Journal of Clinical Nutrition.6254a4d1642c605c54bf1cab17d50f1e

NUTRITION: 280 calories / 5 g fat / 34 g carbs / 6 g fiber / 14 g sugar / 28 g protein

You won't even taste the secret ingredient here.

NUTRITION: 340 calories / 4.5 g fat / 53 g carbs / 11 g fiber / 14 g sugar / 24 g protein

The nutty, roasted flavor of nutmeg steps in brilliantly here as a base for a delicious smoothie that will have you reminiscing about the Thanksgivings of your childhood.

NUTRITION: 283 calories / 5 g fat / 35 g carbs / 7 g fiber / 14 g sugar / 28 g protein

Unlike the pumpkin spice lattes you love, this drink has actual pumpkin in it. One-third cup of pumpkin provides protein, fiber, omega-3 fatty acids, and 16% of your recommended daily intake of vitamin C a nutrient researchers say is directly related to the body's ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.

NUTRITION: 292 calories / 5 g fat / 33 g carbs / 7 g fiber / 14 g sugar / 29 g protein

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25 Weight Loss Smoothies to Help You Lose Fat - Eat This Not That

New year, new goals. And if youre all aboard the Lets Shed the Pounds This Year Train, then its hard to do better than the vegan diet for healthy, sustainable weight loss. But if youre anything like us, sometimes you simply arent sure where to start. So many recipes, so many cookbooks...what should I add tomy grocery cart? Well, thats exactly why we reached out to the nutrition pros to cut through the noise and share the best foods in season during the winter to load up on if youre looking to lose weight. Read on, and please pass the pomegranate seeds.

Broccoli is a superhero when it comes to fighting inflammation and helping to prevent disease. It helps to fight against heart disease and cancer, lower cholesterol, decrease the risk of age-related eye disease, aid in healthy digestion, and it helps to keep the brain healthy, remark Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins, authors of The Nutrition Twins Veggie Cure and co-founders of NutritionTwins.com and the 21-Day Body Reboot.

In terms of crushing your weight loss goals, its also quite low in caloriesclocking in at only 31 calories a cup, and its 89% water say The Nutrition Twins. You could eat it and fill up on cups of it and still not gain weight.

Another cool thing worth noting? Recent researchfound that the phytochemical, sulforaphane found in broccoli (and especially broccoli sprouts) gives metabolism a boost by activating brown fat cells and also undoes the damage of high-fat food on your gut microbiome to help reduce inflammation and stop weight gain, say The Nutrition Twins.

Amy Gorin, MS, RDN, a plant-based registered dietitianand owner of Plant-Based Eatsin Stamford, CT, loves using ginger in warming winter recipes, and were totally with her. I find that by flavoring recipes with it, I can often reduce or even eliminate added sugar in a recipe because it has such a strong flavor, she says.

Personally, were big fans of drinking hot water with ginger to promote weight loss and boost immunity. And its amazing how a fast weeknight dinner like a quick tempeh and veggie bowl over brown rice gets a gourmet boost by the addition of fresh sauted ginger.

Trista K. Best, MPH, RD, at Balance One Supplementsattributes two main characteristics that make sweet potatoes an ideal weight-loss food: First, sweet potatoes are high in fiber. Fiber works towards weight loss efforts in two ways. One, fiber leaves the consumer feeling fuller which makes them less likely to overeat at mealtimes and eat less between meals. Two, fiber removes toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight, she explains.

Need more convincing? Second, the low-calorie content of sweet potatoes makes them a great addition to just about any meal when trying to lose weight. They are extremely versatile and add robust flavor to many recipes, she continues.

Try one of our tuber go-to's: Sweet Potato Mexican Fry Up.

These fruits are a winter nutrient powerhouse, according to The Nutrition Twins, who also note that they contain potent antioxidants and anti-inflammatory compounds that have been shown to do everything from reducing inflammatory activity in breast cancer cells, colon cancer cells, and the digestive tract; reduce the risk of heart disease, diabetes, and obesity; fight against bacteria and fungus; improve memory, and possibly even protect against Alzheimers disease.

Pomegranate arils are a deliciously sweet-tart burst of flavor that explodes in your mouth as you bite into them, they comment, noting that theyre an ideal no-sugar-added treat to indulge in when you have a craving for sweets. We love that our clients happily choose them over typical sugary, calorie-dense snacks like candy bars and cookies, which helps them to achieve their weight loss goals. One cup of pomegranate arils contains seven grams of fiber, which helps you stay fuller for longer, making them an ideal add-on to oatmeal, salads, or your favorite plant-based yogurt.

The Nutrition Twins have eaten one of these winter superfoods nearly every day since high school, and were betting adding apples to our daily routine would do a whole lot of good for us, too. Researchshows that their flavonoids are great for your heart since they lower blood pressure and the risk of stroke while their soluble fiber helps to lower blood cholesterol, all important factors when it comes to heart health. They also protect against cancer, promote the good bacteria in the gut, and protect against mental decline. Several studies show apples can benefit weight loss, The Nutrition Twins say of the 80-calorie fruit (thats assuming your serving size is one medium-sized apple)

Bonus: One study showed that people who started their meal with apple slices ate 200 calories fewer than people who didnt! they add.

Gorin often incorporates these wholesome nuts when cooking in the winter, and based on the nutrition profile she shared with us, were pretty impressed: Pistachios are a good source of plant protein and fiber and about 90% of the fats found in pistachios are unsaturated, for a trio of nutrients that may help keep you fuller longer, she says.

If youre snacking on pistachios, you get even more weight-management benefits. A preliminary studyin Appetite found that people eating in-shell pistachios consumed 41 percent fewer calories than people snacking on the shelled version.

Best praises butternut squash for both supplying 40% of the daily vitamin C recommendation and 100% of the daily requirement for vitamin A in one serving. These two nutrients are just the tip of all that butternut squash provides, but are possibly the most important for its ability to boost the immune system, says Best. Additionally, with nearly three grams of fiber per cup, butternut squash is a good source of fiber, and with fiber intake linked to dropping weight, its a solid choice for a side dish or snack (try it roasted with cinnamon!) if youre hoping to slim down.

Butternut squash is versatile and can be used to enhance a wide variety of dishes and boost their nutrient content, she adds. Well, were sensing this creamy vegan butternut squash soupin our near future, dear readers.

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Nutritionists Say Eat These Winter Superfoods to Lose Weight - The Beet

We all know what should be doing to be fit and healthy, but the thought of having to lose weight or start exercising is often so daunting that it's easier to put it off.

Millions of people in 2020 will be making new year's resolutions to lose weight and get healthy and to give you the motivation you need, Devon Live has chosen 15 inspiring people from across the county who have achieved incredible goals.

They range from a family who have lost 15st between them to a woman who not only battled cancer but conquered her weight demons and got married.

Chris, Gareth and Aimee Pridham

Struggling to get in an airplane seat four years ago was the turning point for Chris Pridham.

His experience at the airport "set the tone" for the whole holiday and due to his 24 stone weight, he could not partake in all of the activities with his partner and old friends.

After two weeks back at home he ended up in hospital with an infected mosquito bite and got sepsis and cellulitis.

He then joined his nearest WW workshop in Saltash and lost more than six stone.

Chris said: "Basically, I was given a daily budget of smart points and every food had a value. It was up to me to balance my budget which I did and in a short space of time, I lost two stone and went to New York with my partner to visit my daughter.

"I could walk around and thought, this is brilliant.

I love bread and before joining WW would have three or four slices of thick white bread with lashings of butter and marmalade for breakfast, a big sandwich for lunch and a huge dinner. I now start the day with fruit and yoghurt; at lunchtime I have two slices of granary bread with a boiled egg and salad; dinner is stir fry veg with left over roast meat.

"I eat a lot of salad and am never hungry! I dont deny myself anything and have realised you have to have a bit of what you fancy otherwise you dont stick to it."

Research carried out by WW has identified what is known as the ripple effect.

This shows that when somebody joins a weight loss programme, the other members of the family can lose weight too without even trying as they are influenced by the new healthy habits they see.

Chris's nephew Gareth and his wife Aimee watched his transformation and were so impressed they joined the same WW workshop. Between the three of them they lost 15st.

Bonnie Stainer

Had someone told Devon DJ Bonnie Stainer four years ago she would be crowned UK Glamour Awards Model of the Year she would never have believed it because back then she weighed more than 16.5st.

Despite being a single mum of two girls, aged five and four, the 35-year-old, of Saunton, North Devon, has found the time to exercise six days a week and eat healthily to lose an amazing 8.5st.

Bonnie, who is 5ft 7, has seen her waist shrink by an incredible 30 inches from 56 to 26 inches, and now weighs 9st.

She had been considering quitting her DJ career because she had lost her confidence to get up on stage when she was overweight, but is now getting more work than ever and is also working as a model.

Bonnie recalled: I hadnt been overweight until I fell pregnant with my first child. I just ate literally whatever I was not meant to, which I enjoyed at the time, but I pilled on the pounds. The last time I weighed myself I was 16.5st.

After I gave birth I tried to lose the weight and feel like me again, but within six months I was pregnant with my second daughter and it happened all over again.

I need an incentive to get myself into the right state of mind so I decided to raise money for Cancer Research by signing up for the London Marathon in 2017.

I was down to about 12st when I did it and just kept going with exercising and eating healthy.

Bonnie added: The key is being in the right frame of mind, along with routine, exercise, eating well and drinking water.

I workout six days a week and try to rest one day a week, but Im still active running around after the kids. Sometimes I get up at 6am and do 30 minutes on the cross trainer wearing 27 kilos of weights. People think that sounds a lot but I was carrying a lot more than that when I was overweight.

I also go to the gym, run and I have two horses so I enjoy horse riding. Sometimes I do look at my cross trainer and think I cant be bothered, then all I do is just think about what Im trying to achieve and after Ive done it I feel so much better."

Tracey May

An inspirational slimmer who has lost nearly 5st in less than six months has told how she has gone from barely ever leaving her home to finding a new zest for life at the age of 53 years old.

Tracey May, of Exeter, saw the pounds pile on after undergoing spinal surgery three years ago to remove a tumour.

Her recovery took many months and it began a pattern of living an inactive lifestyle which she struggled to break the heavier she got.

However, since completely changing her lifestyle in March she has lost almost a third of a body weight. She has gone from 15st 10lbs to 11st, and dropped from a size 20 to almost a size 12.

The mum-of-three joined Wonford Sports Centre in March, and has gone from struggling to do two minutes on the cross trainer on the lowest setting, to doing an hour easily.

She goes a couple of times a week, has joined a Back to Netball team and a running club, and also goes swimming if she finds the time during the week.

Traceys initial goal was to lose 3st in a year, but she has done so well that she has doubled her target.

She said: I want to be 9st 10 and that will be exactly 6st I have lost. I havent been on a diet as such but what I have done is switch everything from full fat to low fat and sugar free, and have swapped coke for water.

Ive always now got fruit and vegetables in the house, and I cook everything from scratch. I also dont eat fast food, but I do have the odd treats.

She said: I only went out if I had to which was maybe twice a week, if that, because it was just so painful. Everything hurt because of how heavy I was.

I got depressed and thought this is it. My confidence was so low. I now feel 100 per cent better. I used to take a lot of painkillers but dont take any now, and Ive also come off anti-depressants. It really has changed my life."

Mandy Coles

A Tavistock mum who lost more than 12 stone believes there's a simple solution to weight loss - taking time out - and now she is urging parents to take time for themselves to change their lives too.

Mandy Coles reached 24 stone at her heaviest weight but astonishingly she managed to shed the pounds and drop to an impressive 11.5st in just 14 months, after joining Slimming World.

Since losing the weight, Mandy' slife has changed dramatically and she is now helping others as a Slimming World consultant and whilst working with other slimmers.

She says she often meets parents who would just love to lose weight and lead a healthier lifestyle, but they feel that their life as a busy parent is preventing them from making those changes.

Mandy explained that one of the greatest gifts she has gained as a result of her weight loss is the drive and physical ability to play with her six-year-old son.

She said: "Actually having the energy to be the mum I have always wanted to be is priceless and taking that time for me to go to group each week was worth every moment".

She added: "Taking that one hour a week to attend a group is an investment in your and your familys future happiness.

"It is also an hour of you time which you do deserve. Sometimes I hear parents say they cant get that time for themselves, so I want to urge them to find that time.

"It is something you never regret as you and your family will benefit from a much healthier and happier you and that is priceless.

Dr Katie Giddy-Pannell

A Plymouth GP lost a whopping 5st 2lbs and is now able to motivate patients with her lose weight.

Due to her profession, she said she "should know better" but with a vegan diet, a supportive exercise class, and Slimming World online, she has managed to shed some weight and control her lupus, a chronic health conditon.

The 41-year-old underwent the dramatic transformation in just over a year and has seen drastic improvements to her health.

She said: "I was getting terrible debilitating back pain, out of breath, swollen legs. Just generally felt unhealthy, especially in the heat.I had no energy, no get up and go.

"Now, my health is better, less back pain and other joint pain, I have a chronic health condition called lupus, which is better controlled with my diet now, and the exercise."

Katie advises anyone who wishes to lose weight to find an eating plan that suits them and to ensure that they do not make something up, as planning is key.

She said: "I would advise others to find an eating plan that suits them and stick to it, don't try to make it up, a small under-calculation in calories could mess up a lot of hard work. Eat loads of veg and group exercise is also important."

Katie credits her weight loss to RockFit, which has kept her "motivated" and has meant that she has formed life-long friendships, some of which encourage her to attend classes on days where she feels "exhausted" after work.

She added: "I've lost five stone by doing Slimming World online, RockFit and a bit of running, but it is RockFit that's kept me motivated and help change my body shape."

couple fromBrixhamlost a staggering nine stone between them after realising they were both unhappy with their weight.

Joanne and Scott Mason

After a combined weight loss of 13.5lbs with the help of their local Slimming World group inBrixham, Joanne and Scott Mason reached the semi-finals of the organisations Couple of the Year 2019 competition along with only 17 other couples from across the UK and Ireland.

JoanneandScottbelieve the secret of their success was getting support from one another at home, as well as each week at their Slimming World group.

Joanne,48, who slimmed from15st5lbs to9st, said: I knew that my weight was an issue and I was becoming more and more uncomfortable in my own skin, but I didnt really know where to start when it came to losing weight.

"The lightbulb moment came whenScotttold mehewas unhappy withhisweight too. Wed heard great things about Slimming World, and it seemed to be the perfect fit for us.

"We knew that we needed the encouragement of a group each week and that wed support each other along the way too."

Scott,45, who downsized from16st3.5lb to12st9lbs, added: It came as a huge relief once I realised thatJoannewanted to lose weight too, because I knew that by supporting each other to make healthier choices it would give us both a brighter future and it absolutely has we have a whole new lease of life.

"Losing weight also made us think about how active we were. Weve started walking regularly now and we love it!

"Joining Slimming World is one of the best decisions weve ever made. We feel great and we know that we have a long, healthy, happy life to look forward to together.

Elly Dickinson

No one was more surprised by Elly Dickinson's amazing weight loss, and she says she doesn't even recognise the person in old photographs now.

As she is only 5ft 2in tall, Elly says her 31lbs weight loss shows more on her than it would on a taller person.

And she admits that she found if difficult to track down old 'before' pictures to demonstrate her weight loss because she would never stand in front of a camera and always deleted 'horrible' pictures of herself because she didn't like how she looked.

Now 31-year-old Elly, who works as a relationship executive for Newcross Healthcare in Torquay, says her confidence has soared and she's happy in her own skin - eating and exercising healthily.

She said: "With Weight Watchers - or WW as it's now called - you don't ever feel like you are losing out. I have managed to keep it on track without much effort. You always know where you are without getting obsessed about food because it's so maintainable.

"It's been great for my confidence - amazing!"

Laura Gilpin

An overweight grandma, who temporarily lost the site in one eye at a celebratory barbecue, has gone on a mammoth diet after being told her weight contributed to her having a mini stroke.

Laura Gilpin, of Newton Abbot, had her out of the blue health scare while celebrating her grandchilds football team in 2015, but still continued to pile on the weight.

It wasnt until last year that she finally decided to get fit and healthy and set herself a target of losing a stone a month.

The 62 year old joined LighterLife last July, and succeeded by losing an incredible 5st 2lbs in just five months. Her weight dropped from 17st 6lb to 12st 4lb.

She said: Losing 5st has been life changing in so many ways. Im no longer on blood pressure medication, I have the energy to keep up with my grandchildren and Im now enjoying cooking for the first time. It feels amazing to have my zest for life back."

Fern Parkin and Jacqui Blackman

A mother and daughter from Barnstaple who both beat cancer have also had their lives transformed by an incredible weight loss.

Fern Parkin, 32 and mother Jacqui Blackman, 68, lost 5st 5lbs between them. Fern was diagnosed with liver cancer at the age of six months, while her mother beat ovarian cancer in 2004 aged 54.

Fern thanked the team at WW (formerly Weight Watchers) for her newfound self-confidence. She added that she is no longer afraid to show her scars from surgery when she was a baby.

She said: I love the fact that I can roll over my points and add them to my weekly points. I have lost all my weight through WW, and I love that I can eat what I like as long as it's within my points. My mindset has changed completely, and I've never lasted this long on a diet. This is me for life now, being careful what I eat.

Jacqui added: After starting the program in January 2018 when a group opened up near me, I have never looked back, only forward to losing the next pound. I have found the plan so easy to follow, and there was no need to change my shopping habits greatly.

The app is an invaluable tool which keeps you on track, and weekly meetings are an inspiration. Even my health has improved as I no longer require tablets for high blood pressure which is huge.

My husband has also benefited just by eating smaller portions which the plan helps you to do. I have dropped two dress sizes and now able to wear more fashionable clothes.

I have been able to enjoy holidays and not gain more than 1lb which has always come off the following week."

Sharon Foxhall

A woman who lost weight in honour of her mother has been able to once again wear the wedding dress she made for her.

Sharon Foxhall, 47, from Hawkchurch, married in September 1993 after a five year courtship. At the time it was the lowest weight she had ever been.

She said: My mum made my wedding dress along with the bridesmaids. We decided to have a party for our 25th as its such a big milestone but then I lost both my parents within months of each other four years ago.

Sharon vowed to get to her target weight after her mother died in 2015 as she had always struggled with her weight. After 18 months she had lost three stone after joining WW (Weight Watchers).

She said: I joined WW as I had issues with my knees and I though losing weight would help them. As I lost weight my knees started to improve along with my self-esteem and confidence. It totally changed my life and wanted to give that feeling to others, so I became a coach to help others achieve what I had. It has been the most remarkable work I have ever done, seeing lives unfold and change over the weeks and months.

We booked our party in January 2018 for that September and decided I wanted to wear my dress again. I lost a further stone and got into my dress as if Id only just stepped out of it, it was amazing.

"I hadnt seen the dress since the day we got married and so was a very emotional moment opening the case and seeing it for the first time in 25 years, the dress my mum made.

Continue reading here:
The 15 inspiring Devon people who have achieved phenomenal weight loss - Devon Live

One of the most significant trends in road bike, mountain bike and gravel bike design has been the move to ever-wider tyres. Thats resulted in an increase in wheel rim widths too, because theres a need to support the wider tyres properly to ensure they perform optimally and safely.

The improved accessibility of carbon rims, in place of alloy, has helped enable the increase in rim widths by reducing the weight and increasing the strength of the material required to make a rim wider.

Heres everything you need to know about rim width.

Key measures are the rims outer width, its inner width and its depth. Enve

The width of a bicycle wheel rim is the distance across the rim from edge to edge. Thats as opposed to the depth, which is the distance measured from the outer circumference to the inner circumference of the rim.

Rim width is usually quoted as two figures:

Its worth noting that some aero rims (mainly seen in road bike wheels) bulge out further lower down the rim profile. In these wheels, the overall external rim width will be greater than the external rim width at the tyre bead.

The internal rim width (in the position where the tyre beads sit) is where official measurements for tyre compatibility and safety are taken, and are the vital measurements to pay attention to.

Rim and tyre width both have a significant effect on tyre profile. Katherine Moore / Immediate Media

There are a number of reasons why rim width is important.

Firstly, it determines which tyre sizes will fit safely.

As a general rule, a very wide tyre on a narrow rim will be unstable thanks to inadequate support for the sidewalls and large air volume.

Similarly, mounting a tyre that is too narrow for a wide rim risks insecure fitting and damage to the rim if you strike an object as you ride.

Rim and tyre widths are determined by the ETRTO (European Tyre and Rim Technical Organisation), with a range of sizes that are deemed safely compatible. You should never ride a wheel and tyre combination outside of the safe range.

Although most wheel makers publish both internal and external rim width measurements, its the internal width that is most important when it comes to safe compatibility with tyres.

In general, a tyre will be wider than the visible external rim, but there are limits to how much wider it can be before it falls outside the safe range.

That said, there are examples of external rim widths that measure wider than the widths of the tyre, while remaining safe. This is usually in pursuit of maximising aerodynamic efficiency.

Wider rims are a trend in both road and mountain bikes, assisted by the use of carbon fibre. Alex Evans / Our Media

Rims have become a lot wider in recent years, with some road bike rims having an internal width of around 25mm or more, whereas 17mm or even narrower was a more usual width a few years ago.

External rim widths have also grown in tandem. External widths of 28mm or more are now common, and aero rims designed for maximum efficiency may be significantly wider still.

Hunts 60 Limitless Aero Disc wheelset has rims with an external width of 34mm, for example.

Theres been a similar expansion in the width of mountain bike wheel rims, with some as wide as 40mm across the rim bed.

Wide internal rim width can plump 28mm tyres up to over 30mm. Simon von Bromley / Our Media

As rim widths grow, the real width of a mounted tyre may increase too.

Most road bike tyres and gravel tyres are now designed around an ETRTO standard rim with a 19mm internal width, meaning they should measure true to their stated size on such rims.

Using rims with an internal width greater than 19mm will therefore see the inflated width of those tyres increase in tandem.

A nominally 700 x 28c road bike tyre may actually measure around 30mm wide on rims with a 21mm internal width, for example.

This results in the volume of air contained in the tyre being significantly larger. For example, a 700 x 28c tyre will contain around 15 per cent more air when stretched to a 30mm width than at 28mm on a narrower rim.

Actual tyre width varies significantly with rim width. Enve

You can also get the extra volume without the additional weight a nominally wider tyre would bring.

In turn, that means that tyre pressure can be lowered because the weight of the bike and rider is supported over a larger surface area.

Road riders in particular typically run much lower tyre pressures than they did a few years ago, because doing so can bring benefits in comfort and rolling resistance.

The effect is less pronounced with mountain bike tyres, which have much larger air volumes already. Incremental increases in rim and tyre width lead to proportionately less increase in the air volume in the tyre, although there are other effects of increased rim width, as described below.

Vernier calipers enable you to measure the internal and external width of your rims accurately. Russell Eich / Immediate Media

There are two widths to measure: the internal width and the external width. The internal width is more important for the safety of the wheel-tyre interface, while the external width is significant for frame clearance, aerodynamics and brake compatibility (if youre running rim brakes).

Typically, wheel makers will quote rim width on spec sheets for their wheels.

If not, to get an accurate measurement of rim width, you need a set of Vernier calipers. These can measure the width of your rim precisely, either digitally or with a scale embossed on the caliper.

There are two sets of jaws to Vernier callipers and you use the main outside-facing ones to measure the rims outer width and the smaller inward-facing ones to measure the internal width.

You can also get a rough estimate, down to around a millimetre, using a ruler to eyeball the rim width.

Many brands have guides to help you match rims and tyes. Continental

There are various online resources you can refer to, including Schwalbes guide to recommended tyre widths for different rim widths. Other tyre makers, including WTB, have similar charts and most wheel makers will also provide a recommended tyre width range for their wheels.

Mountain bike tyres can usually be a little wider relative to the rim width than road bike tyres, because they have more inherent structural rigidity.

These recommendations will be based on the ETRTOs recommendations, and should always be adhered to.

There are no hard and fast rules when it comes to the ideal rim width. Matthew Loveridge / Immediate Media

Theres no one answer to this question, but it will depend largely on the kind of riding you want to do, and the experience you want to have from your wheel and tyre combination.

As weve mentioned above, rims have become progressively wider over the last few years.

In general, modern road bike rims are between 19mm and 25mm wide, whereas mountain bike rims are between 25mm and 35mm wide. Gravel bike wheel rims are towards the top end of the range for road bikes.

Wider rims can lead to better aerodynamics for road bike wheels. Hunt

Wider rims can offer a more rounded, less light-bulb-esque tyre shape that can improve handling. They can also offer aerodynamic advantages, because a wider rim is typically better able to recapture the airflow from the tyre and help reduce turbulence.

The main drawback of wider rims is that, all else being equal, they tend to be heavier than narrower ones. Though the performance benefits generally outweigh the negatives created by that increased weight, it may be something to consider.

If your tyres are towards the upper end of the spectrum 28mm or above for road tyres, 42mm and above for gravel tyres and 2.6in and above for mountain bike tyres your rim width should be wider for optimum tyre support.

You also need to consider your frames clearance. A wide tyre on a wide rim may push how much space there is between the frame and the perimeter of the tyre.

HED was an early advocate of wider rims for road bike wheels. Steve Sayers / Our Media

Opinions on rim width have changed significantly over the last few years. So whereas 17mm or narrower was a typical internal rim width eight or 10 years ago, 19mm is now a more usual starting point, and many road bike wheels now have much larger internal widths.

HED was the first brand to promote the benefits of wider rims and we remarked on the 23mm external width of its HED Ardennes wheels and the ancillary benefit of better aerodynamics and lower tyre pressures as long ago as 2008.

It took more than 10 years for the mainstream to catch on, but wide rims are now a feature of wheels from almost every wheel maker. For example Zipps wheels typically have 23mm internal width rims and ENVEs go as wide as 25mm internal.

A wide rim may mean the side knobs are not positioned to provide optimal cornering grip. Jack Tennyson / Our Media

As with road bikes, theres been a trend towards wider rims on mountain bike wheels.

With hard turns under compression a feature of mountain biking, the ability of wider rims to provide a less light-bulb-shaped tyre profile and reduce the tendency of the tyre to deform when turning is the key reason, just as with road bikes.

Older mountain bike wheelsets tended to come with 25mm internal width rims, but this has increased to 30 or 35mm internal in many modern mountain bike wheelsets.

Note that whereas mountain bike tyre widths are usually expressed in inches, rim widths are given in millimetres.

There are a couple of issues with going ever-wider though.

First, wider rims may lose rigidity over narrower ones because theres more material between the point of attachment of the spokes and the rims edge. That potentially makes the rim more prone to damage.

Weight also increases. Thats less of an issue with carbon rims, which can be built stronger for a given width, while still being lighter than alloy, which is a driver of the trend for carbon wheels in mountain biking in particular.

A tyre will deform less under cornering load if its supported by a wider rim. Elite Wheels

Secondly, as rim width increases, the tyre profile becomes more flat, so theres more of the tyres tread in contact with the ground. Thats great for straight-line grip, but means the knobs on the edge of the tyre designed to give you cornering grip arent there when you do make a turn, so your ability to turn at may speed actually decrease.

The Zipp 3Zero Moto wheels rim is designed to flex under asymmetric load. Zipp

Zipp makes a benefit of the decreased rigidity of wider rims with its 30mm internal-width 3Zero Moto wheelsets rims. These have a single-wall carbon rim (meaning it doesnt have a hollow mid-section, as many other rims do) and are designed to flex under cornering load. This results, Zipp says, in less chance of rim and tyre damage, greater traction and a smoother ride, among other benefits.

The wider tyres typically fitted to 650b wheels mean rims are usually wider than 700c gravel wheels. Katherine Moore

As with mountain bikes, gravel bike wheels have to cope with high loads on uneven surfaces. Gravel bike tyres are wider than road bike tyres, so considerations of tyre-wall support lead to wider rims than on road-going wheelsets.

Although many gravel bikes come fitted with road-going wheelsets, its increasingly likely they will have gravel-specific wheels with wider rims.

Mavics Allroad gravel wheels, for example, have rim widths between 22mm and 25mm depending on the model, with many of the latest gravel wheels from most brands sitting around the 25mm mark.

650b gravel bike wheel rims tend to go even wider, to better support the wider tyres typical with this wheel size. For example, ENVEs G-series wheels are 23mm internal width in 700c, but 27mm internally in 650b size.

Hookless rims can be lighter and cheaper, but they require precise tolerances. Warren Rossiter / Our Media

Carbon bicycle rims are increasingly going hookless, with a straight profile to the edges of the rim rather than having a rounded hooked section at the top edge to help retain the tyre.

In a hookless rim, a close fit between the rim and the tyre holds the two together and prevents the tyre from popping off the rim.

This relies on precise tolerances in making the rim and the tyre, which havent always been the case in the past.

Although hookless rims are only compatible with tubeless tyres, some wheel brands are known to specify which tyres will work with their hookless rims and dont recommend using tyres other than these. Some tyre makers will also stipulate that their tyres should only be used on hooked rims.

A hookless rim has a straight-edged profile to the rim. Hunt Bike Wheels

The main advantages of hookless rims are that they can be made lighter, and theres less manufacturing complexity, which can make them cheaper.

The tyre-to-rim interface may also be smoother, which some manufacturers cite as an aerodynamic advantage to hookless rims.

Hookless rims are easier to use in mountain bike wheels, where tyre pressure is a lot lower than with road wheels. At higher road wheel pressures, there is a greater risk of the tyre separating from the rim, particularly if hitting an object at speed, which could result in explosive loss of pressure, damage to the rim and a crash.

ENVE is one of many brands that now use hookless rims for their road bike wheels. Warren Rossiter / Our Media

Brands such as Zipp and ENVE, who have introduced hookless beads on many of their road bike wheelsets, recommend a maximum tyre pressure (typically 72.5psi / 5 BAR or less), which is much lower than has been typically used by road cyclists in the past.

This gives headroom for sudden increases in tyre pressure seen when the tyre is compressed by hitting objects, as described above, and helps prevent blow-offs.

The trend to wider rims for road bike wheels helps here, because you dont need to run such high pressures for the same support.

For optimum performance and safety, then, its important to pay close attention to wheel manufacturers recommendations for compatible tyre sizes and pressures.

For more information and advice, on topics such as silencing noisy disc brakes and repairing punctured tubeless tyres, check out our workshop hub page.

See more here:
Rim width explained for road bikes, mountain bikes and gravel bikes - BikeRadar

When you hear the word "soybeans," the first things that may come to mind are all the health claims you remember from years ago. Wasn't there talk about soy causing "man-boobs?" And what about those possible links to breast cancer, thyroid disease, and dementia? But those claims have not been clinically substantiated, according to experts at Harvard T.H. Chan School of Public Health.

"Soy is probably the most controversial nutrition topic out there," says Kathryn Piper, RD, LD, a registered dietitian and founder of The Age-Defying Dietitian. "The different outcomes in the research are most likely related to the variations in how soy is studied."

Soy can be safely consumed several times a week especially when eaten as an alternative to red and processed meats, say dietitians we spoke with.

"Numerous studies support the safety of 25 grams of soy protein per day," says Piper. "Soy is nutrient-dense, providing protein, fiber, calcium, and B vitamins and it appears to have a positive impact on those with heart disease and diabetes and women in menopause."

Let's consider the potential benefits of eating more soy. Read on, and for more, don't miss4 Surprising Effects of Cottage Cheese.

Soy is a rich source of protein, which is critical for repairing and building muscle. And as we've reported many times, muscle is metabolically active. The more muscle you have, the more calories you burn and the less fat you're likely to carry on your frame.

Protein is also satiating, keeping you feeling full longer and fighting cravings for sugary carbohydrates. "Soy may play a positive role on insulin resistance, fatty acid metabolism, and other hormonal, cellular, or molecular changes associated with weight gain," says medical review board member Lauren Manaker, MS, RDN, a registered dietitian nutritionist and founder of Nutrition Now Counseling.

A study in the International Journal of Medical Sciences that looked at soy's impact on obese people found that consuming dietary soy protein regularly reduced body weight, fat mass, and cholesterol levels.

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While a diet rich in soy protein may help you lose weight and take some strain off your heart, there are other circulatory perks to gain from eating soy and soy products. "Soy can help lower cholesterol and reduce your risk of cardiovascular disease," says Eatthis.com medical review board member Toby Amidor, MS, RD, author of Diabetes Create Your Plate Meal Prep Cookbook. She cites a 2019 meta-analysis published in the Journal of Nutrition, which found that soy protein reduced low-density lipoprotein, the so-called "bad" cholesterol, by 3 to 4% in adults.6254a4d1642c605c54bf1cab17d50f1e

RELATED:The Best Proteins for Lowering Cholesterol, Says Dietitian

Two other conditions play a key role in heart disease, heart attacks, and strokes that eating more soy may alleviatehigh blood pressure and inflammation, says Amidor.

Chronic low-grade inflammation is a condition where the immune system cells consistently flood the body due to poor diet, smoking, alcohol abuse, and other lifestyle factors. This covert assault may damage tissues, such as the linings of arteries, which can trigger another silent killerhigh blood pressure.

Both inflammation and high blood pressure may cause plaques to develop in arteries that can break off and trigger blood clots that initiate heart attacks and strokes. Two recent studies suggest supplementing the diet with soy protein may reduce blood pressure and chronic inflammation.

As you get older, your risk of osteoporosis increases. Half of all adults over 50, some 54 million Americans (including men), are at risk of breaking a bone due to low bone density, according to the National Osteoporosis Foundation. Eating more soy may help protect you from fractures.

"The isoflavones in soy foods are linked to improved bone mineral density and preventing osteoporosis-related bone loss, regardless of your weight," says Manaker. Isoflavones are a type of phytoestrogen, a plant-derived compound that's found in more abundance in soybeans and soy products than in any other food.

RELATED:#1 Best Supplement for Strong Bones After 50, Says Dietitian

High levels of estrogen have been associated with breast cancer. For that reason, women with breast cancer on hormone therapy were once told to avoid eating soy products. However, moderate soy consumptionup to two servings of tofu, soy milk, or edamame dailydoes not increase the risk of breast cancer, according to the Mayo Clinic. And eating soy products may actually have a protective effect, according to a large study in the journal Cancer, which found that isoflavone, the major phytoestrogen in soy, was associated with reduced mortality from not just breast cancer but all causes.

Other research published in 2022 by the American Association for Cancer Research found that soy might protect young girls from developing breast cancer later in life, says Amidor. The study looked at the diets of 329 girls from puberty until 2 years after first menstruation and found an inverse association between soy consumption and absolute fibroglandular volume, which is indicative of a lower risk of breast cancer.

Jeff Csatari

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5 Surprising Effects of Eating Soy, Say Dietitians Eat This Not That - Eat This, Not That