Category Archives: Lose Weight Fast

Coconut oil is widely promoted for weight-loss. While the promises of coconut oil's benefit sound great, the research is less clear. A few studies have looked at the benefit of coconut oil on weight loss, and results have been mixed. While some studies have reported a decrease in participants' body mass index (BMI) and waist size, others have not.

All of the studies have been short-term. And it's important to note that the better designed studies have evaluated coconut oil as part of a reduced-calorie diet and exercise plan. There is no evidence that coconut oil will have a beneficial effect on weight loss if you simply add it to your diet.

Coconut oil is from the dried fruit (nut) of the coconut palm tree. Although it's called an oil, it's essentially solid at room temperature, more like the texture and consistency of vegetable shortening. Coconut oil is nearly 100 percent fat, and 82 to 92 percent of that is saturated fat. One tablespoon of coconut oil contains 11 grams of saturated fat.

Fats can be characterized as saturated or unsaturated. Saturated fats can be further divided into short-, medium- and long-chain fatty acids. These types of fats have different effects in the body. Unlike long-chain fatty acids, medium-chain fatty acids are absorbed directly into the bloodstream. They don't raise blood cholesterol as much as long-chain fatty acids do, and they don't appear to be stored in the body's fat tissue as readily as long-chain fatty acids are.

Coconut oil has been of interest because it contains both medium-chain and long-chain fatty acids. The primary component, however, is lauric acid. Based on its structure and function, lauric acid lands in the middle, behaving in some ways like a medium-chain fatty acid and in others like a long-chain fatty acid.

Many studies of medium-chain fatty acids and health benefits have been conducted with manufactured oils derived in part from coconut oil or other plant oils that don't contain lauric acid. Therefore, it's important not to draw conclusions about the benefits of coconut oil based on studies with oils called medium-chain triglyceride (MCT) oils.

Researchers have also looked at the effect of coconut oil on blood cholesterol levels. Coconut oil appears to raise low-density lipoprotein (LDL) cholesterol the "bad" cholesterol but not as much as foods that contain long-chain fatty acids, such as meat or full-fat dairy products. Some studies show that coconut oil may increase high-density lipoprotein (HDL) cholesterol the "good" cholesterol but whether this has a beneficial effect on heart disease is not known.

The entire body of evidence regarding dietary fats still supports the use of unsaturated oils, such as olive, canola, safflower or sunflower oil, instead of saturated fats or coconut oil for the management of cardiovascular risk factors.

Coconut oil also adds calories to your diet, about 120 calories per tablespoon of coconut oil, which is why it will likely not aid weight loss if it's not used with a calorie-controlled diet and physical activity.

Research about the potential benefits of coconut oil asks important questions, but it's too soon to draw clear conclusions. More research is needed with larger study groups and long-term follow-up to understand the impact of coconut oil on weight loss, blood cholesterol, and cardiovascular risk factors. And those results will need to be compared with the overall body of information about nutrition and health.

Although eating coconut oil in moderation isn't going to result in great harm to your health, it's not likely to help you lose weight either. If you enjoy the flavor of coconut oil, use it sparingly as part of an overall healthy dietary pattern. For successful, long-term weight loss, stick to the basics regular physical activity and an overall calorie-controlled, healthy-eating plan rich in fruits, vegetables and other plant products.

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Read more:
Coconut oil for weight loss: Does it work? - Mayo Clinic

Reducing the number of calories you eat per day can be an effective weight loss method (1).

However, figuring out exactly how many calories you should eat can be tricky, as it depends on a variety of factors, including your age, sex, size, and activity level.

Below is a simple scientific calorie calculator, along with 5 evidence-based tips on how to sustainably reduce your calorie intake.

Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight.

The calculator is based on the Mifflin-St Jeor equation and can provide an estimate of your calorie needs. It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs (2, 3).

The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.

When trying to lose weight, its important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Some people choose to combine the two, eating a little less while being more physically active (4).

Still, its important to ensure that youre eating enough calories to provide your body with the nutrients it needs, even if youre trying to lose weight.

The most important part of any weight loss plan is sustainability. This is why many experts recommend small calorie reductions to promote sustainable weight loss.

For example, many fad diets recommend restricting your calorie intake to around 1,0001,200 calories per day, which is not enough for most healthy adults.

Cutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. It likewise results in metabolic changes that make long-term weight maintenance difficult (5, 6).

Heres a closer look at how many calories you should eat, based on recommendations from the U.S. Department of Agricultures (USDAs) 20202025 Dietary Guidelines for Americans (7).

Calorie needs for women can depend on their age, size, and activity level.

Most women between the ages of 1930 require 2,0002,400 calories per day to maintain their weight.

Women between the ages of 3159 have slightly lower energy needs. Generally, women in this age group should consume 1,8002,200 calories per day to maintain their body weight.

Women over age 60 generally require fewer calories and typically need to take in around 1,6002,000 calories per day to maintain their weight (7).

Keep in mind that the exact number of calories that you need may fall on the high or low end of this range or even exceed it depending on how active you are, plus your height, weight, and health status.

Additionally, these estimates dont apply to those who are pregnant or breastfeeding, as theyll need significantly more calories.

As is the case for women, calorie needs for men may range based on several factors.

The most recent Dietary Guidelines for Americans estimates that men between the ages of 1930 should consume 2,4003,000 calories per day to maintain their weight.

Energy needs decrease as you get older. In fact, men between the ages of 3159 need about 2,2003,000 calories per day to maintain their weight, while men over 60 generally require 2,0002,600 calories (7).

Men who are very active or have certain health conditions may require more calories. The number you need within these ranges also varies based on your height and weight.

Children have widely varying calorie needs based on their age, size, and activity level.

Energy needs for children and teens vary based on their sex and age. A 3-year-old child might need only 1,200 calories, but a teenager can require closer to 3,000 calories (7).

However, keep in mind that theres typically no need to count calories for growing children and teens.

In fact, cutting a childs calorie intake may increase their risk of nutritional deficiencies, slow growth, and foster an unhealthy relationship with food or an eating disorder (8).

Instead of counting calories, its best to encourage healthy, nutrient-dense foods, cook more meals and snacks at home, and promote regular physical activity for kids and teens.

The amount of calories that your body needs can vary depending on your age, sex, activity level, and body size.

Simply put, a calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages.

To lose weight, you need to eat fewer calories than your body burns each day. Conversely, to gain weight, you need to consume more calories than you expend (1).

Keep in mind that while the calories in, calories out concept of weight loss may seem simple, many factors contribute to weight loss or the inability to lose weight, including medical diagnoses, hormonal changes, genetics, and age (9).

Developing a healthy diet and lifestyle plan that will help you lose weight and keep it off in the long term requires much more than determining your current calorie needs and eating fewer calories in response (9).

Calories are units that measure the energy content of foods and beverages. While many factors can influence weight loss, you generally need to eat fewer calories than you burn to lose weight.

Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat isnt a sustainable way to lose weight.

For example, choosing more nutrient-dense foods think whole grains, nuts, vegetables, and fruits benefits your health more than opting for nutrient-poor ones like soda, donuts, and candy.

For this reason, its highly recommended to make a few other changes to your diet and lifestyle that can help you maintain a calorie deficit in the long run without feeling hungry or deprived.

Here are 5 simple strategies that may help you lose weight.

When it comes to losing weight, protein is incredibly important.

Studies show that increasing your intake of protein may help keep you full and curb your appetite (10, 11).

Protein may also help fight cravings. According to some research, high protein snacks help enhance feelings of fullness while decreasing hunger and appetite (12).

In addition to promoting weight loss, some research suggests that maintaining a high protein diet may prevent or reduce weight regain and help maintain muscle mass (13, 14).

Therefore, if you want to achieve long-lasting, sustainable weight loss, consider increasing your protein intake by eating more eggs, meat, poultry, tofu, nuts, seeds, or legumes.

Another relatively easy change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices, chocolate milk, and other drinks with added sugar.

Your brain doesnt register liquid calories the same way it does solid calories, so they affect your feelings of hunger and fullness less significantly (15).

Additionally, studies associate drinking sugary beverages with an increased risk of obesity (16, 17).

The harmful effects of sugar also go far beyond weight gain. In fact, added sugar may contribute to other health issues, including heart disease, liver problems, and type 2 diabetes (17).

One simple thing you can do for your health is to drink more water.

Adequate hydration is associated with improved brain health and weight management, as well as a reduced kidney stone risk (18).

Whats more, drinking water immediately before meals may reduce hunger and help you eat fewer calories (19, 20).

When combined with a healthy diet, drinking more water especially before meals appears to be helpful if you need to lose weight. Try other unsweetened beverages like coffee, tea, and sparkling water to meet your hydration needs.

Calorie restriction, especially significant calorie restriction, may slow your metabolic rate and increase appetite. Plus, cutting calories too severely may lead to muscle loss, which can harm your overall health and lower your metabolic rate.

Resistance-training activities like weightlifting have been shown to limit muscle loss, which may help minimize metabolic changes during long-term calorie restriction (21).

If you cant get to a gym, consider doing bodyweight exercises, such as pushups, squats, and situps, at home.

Cardio exercises, such as walking, swimming, or jogging, are also important both for increasing weight loss and supporting overall health (22).

Additionally, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity, enhanced energy levels, improved mental health, and a decreased risk of chronic disease (23, 24, 25, 26).

The term refined carbs refers to grains that have lost their bran and germ, including white bread, pasta, crackers, and white rice. It also includes sugar and other sweeteners.

Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness (27).

Eating fewer carbs, including fewer refined carbs, may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY (28).

While a low carb or ketogenic diet definitely isnt right for everyone, replacing refined carbs with a variety of nutrient-dense, fiber-rich carb sources such as whole grains, root vegetables, nuts, seeds, and legumes may be beneficial.

Its also best to avoid ultra-processed foods, which include fast food, packaged snacks, candies, and sugary beverages. These items not only pack refined carbs but also preservatives, sugars, unhealthy fats, salt, and other ingredients you should limit in your diet.

Eating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are a few simple ways to decrease your daily calorie intake.

In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long-lasting manner:

In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.

Although counting calories can be an effective strategy for weight loss, its important to remember that there are many other factors to consider when choosing what and how to eat.

Instead of focusing solely on calories, its best to follow a balanced diet thats rich in a variety of nutritious, whole foods. This can ensure that youre getting the vitamins, minerals, and nutrients that your body needs to support weight management and overall health.

If you do decide to cut calories, be careful not to decrease your intake too much, as doing so may cause several serious side effects, including increased hunger, dizziness, fatigue, headaches, and nausea (4).

Eating too few calories may also slow your metabolism, making it harder to maintain weight loss in the long term (5).

Losing weight sustainably also takes time. You should focus on small, gradual changes rather than rapid weight loss strategies.

Finally, calorie counting isnt an exact science. Some days your body needs more calories, while on other days it needs fewer. Focusing exclusively on numbers and weight may also lead to disordered eating (33).

Cutting calories too much may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet thats rich in nutritious, whole foods.

The number of calories that you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.

While many people find that consuming one-third or one-fourth of their total daily calorie intake for their morning meal works for them, others may need to adjust this amount based on their individual needs.

The number of calories you should eat for lunch or dinner varies based on many factors, including your personal preferences.

For example, while some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly.

Therefore, because everyones needs and preferences are different, its best to find what works for you and stick to it when planning your meals.

The number of calories that you need to lose weight depends on several factors.

To support sustainable weight loss, cut back on ultra-processed items like sugary beverages, ice cream, fast food, and high calorie snack foods. Furthermore, try increasing your physical activity.

A dietitian can help you determine your calorie needs and an appropriate calorie goal to support weight loss.

To gain weight, you need to be in a calorie surplus, meaning that you take in more calories than you burn.

Try eating more high calorie, nutrient-dense foods like nut butters, full fat yogurt, and fatty fish.

Gaining muscle typically requires a calorie surplus, meaning that you should eat more calories than you expend throughout the day.

You may have to increase your calorie needs by a few hundred calories per day. A sports dietitian can help you develop an appropriate plan (34).

The number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, its best to experiment to find what suits your needs.

Many websites and apps can help you track your calorie intake.

You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals youre eating.

This can be an easy, effective way to identify any gaps in your diet and make modifications to ensure that youre getting the nutrients your body needs.

Working with a registered dietitian (RD) can also help you gain, maintain, or lose weight while ensuring that your nutrient needs are being met.

Tracking your food intake can help you determine how many calories youre eating per day and identify any gaps in your diet.

How many calories you need per day depends on whether you want to maintain, lose, or gain weight, as well as various other factors, such as your sex, age, height, current weight, activity level, and metabolic health.

Although counting the number of calories that you consume may aid weight management, its also important to follow a balanced diet and consider the overall nutritional value of the foods you eat.

Making simple dietary and lifestyle changes, including exercising, drinking plenty of water, and increasing your protein intake, may help you lose weight and improve your health.

More:
How Many Calories Should You Eat? Weight Loss Calculator - Healthline

Some individuals can feel tempted to try strict eating regimes, such as a 1,000 calorie diet, to lose weight as quickly as possible. While drastically cutting calories may result in weight loss in the short term, research shows that these types of diets are risky.

Extreme diets have undesirable effects and do not result in sustained weight loss. Instead, it is better to reach a moderate weight gradually with a balanced diet that a person can follow long term.

This article discusses 1,000 calorie diets, their safety, and their effectiveness. It also includes some tips for safe weight loss.

A 1,000 calorie diet plan is an eating strategy that drastically cuts the number of calories an individual consumes each day. Experts consider this type of diet dangerous because they provide significantly fewer calories than the average adult needs for health and well-being.

People may turn to 1,000 calorie diets when they are desperate to lose weight quickly, such as before a vacation. While adults could follow this type of diet relatively safely for a couple of weeks, it is not something that doctors advise for extended periods.

A large body of research shows that when people do not eat a balanced diet with sufficient calories for their needs, it can harm health and trigger rebound weight gain.

Learn more about the recommended daily calorie intake here.

The term calorie describes the amount of energy in foods or drinks. The human body requires this energy to fuel essential metabolic processes.

The number of calories an individual needs each day varies based on biological sex, height, weight, activity level, and genetics. According to the Dietary Guidelines for Americans 20202025, the average female adult needs about 1,8002,400 calories daily, while the average male adult needs about 2,4003,200 calories.

Some foods are very high in calories, and consuming too many of these types of food may mean that a person takes in more calories than they need.

High calorie foods to avoid or limit when aiming to achieve a moderate weight include:

Learn how processed foods affect health here.

Being in calorie deficit aids weight loss. A calorie deficit means using up more calories than you intake. However, research has not identified the optimal deficit, and it likely depends on the individual.

According to a 2018 article, people can often achieve weight loss safely and sustainably by decreasing their daily calorie intake by about 500 a day.

Although some diet plans may recommend consuming 1,000 calories a day or less as an effective tool for weight loss, it is not safe and is an unsustainable way to try and lose weight.

Some evidence shows that these diets can promote weight loss. An older study of 125 females with obesity involved the participants consuming either 1,000 calories or 1,500 calories daily for a year. The people assigned to the 1,000 calorie diet lost more weight than the 1,500 calorie group.

However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain. The reasons include regaining lost muscle mass and increased appetite.

Also worth noting is that the human body can adapt. Significantly decreasing caloric intake causes the body to decrease the energy it burns. Typically, when individuals increase their calorie intake, they regain the lost weight. They may even gain more weight because they are in a caloric surplus, which means they eat more calories than their body needs to function.

People who want to reduce calories to lose weight should do so in small increments and avoid drastic changes.

Learn more about the risks of losing weight quickly here.

Extreme reductions in calorie intake can cause harmful side effects, such as:

These diets can also change specific metabolic pathways inside the body. For example, they can change hormones such as ghrelin and cortisol, which play a role in feelings of hunger.

They can also decrease muscle mass and affect the number of calories the body uses each day. This increases the risk for weight regain once an individual no longer maintains the diet.

Learn how to cut calories and maintain muscle mass here.

The best way to lose weight safely and successfully is by adopting healthy eating habits.

Start with small, realistic goals, and then, as these become a habit, increase the goals. For example, make it a goal to start each dinner with a side salad or serve vegetables as a side dish. Once this becomes standard practice, introduce a second goal, such as having fruit with breakfast.

Also, think about setting some exercise goals. A good example is setting a goal to walk for 15 minutes 3 times a week. Once this becomes routine, increase the time or number of sessions each week.

Setting small goals and increasing them over time sets people up for success. Also, small goals are easy to implement and sustain.

Remember that it takes time to gain weight, so it may take even more time to lose weight safely. Quick weight-loss plans have little scientific support and can lead to individuals regaining all the weight they lost and more.

Learn how to lose weight successfully here.

A 1,000 calorie diet is a risky strategy for losing weight. While someone can safely follow the diet short-term, experts do not recommend that people follow extreme diets for extended periods because they can damage a persons health and cause them to regain the weight they lost and more.

The safest way to lose weight and maintain weight loss long term is to develop and maintain small healthy habits and lose weight slowly.

Continued here:
1,000 calorie diet: Risks, benefits, and safe weight loss

Its normal to want to lose weight as fast as possible.

But youve probably been told that its better to lose weight at a slow, steady pace.

Thats because most studies show that people who lose weight slowly are more likely to keep it off long-term. Losing weight slowly also comes with far fewer health risks (1, 2, 3).

However, several recent studies have found that rapid weight loss might be just as good and safe as slow weight loss (4, 5).

So is it actually bad for you to lose weight fast? This article digs into the research to uncover the truth.

According to many experts, losing 12 pounds (0.450.9 kg) per week is a healthy and safe rate (1, 2, 3).

Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism (4, 6, 7, 8).

The most common ways that people try to lose weight fast are by exercising a lot, and by following acrash diet or a very low-calorie diet of fewer than 800 calories per day.

People often prefer the option of eating a very low-calorie diet, since it is often easier to lose weight through diet than exercise (9).

However, if youre just starting a diet or exercise plan, then you may lose much more than 2 pounds (0.9 kg) in your first week.

For this initial period, fast weight loss is perfectly normal. The weight you lose during this time is commonly called water weight.

When you consume fewer calories than your body burns, your body starts dipping into its stores of energy, known as glycogen. The glycogen in your body is bound to water, so when youre burning glycogen for fuel, the body also releases that water (10, 11).

This is why you might experience a major drop in weight during your first week. Once your body uses up its glycogen stores, your weight loss should stabilize at 12 pounds (0.450.9 kg) per week.

Summary: According to experts, losing12 pounds (0.450.9 kg) per week is a healthy and safe rate, while losing morethan this is considered too fast. However, you may lose more than that duringyour first week of an exercise or diet plan.

Losing weight is only half the battle. The real challenge is keeping it off for good.

Most people who follow a diet regain half the weight theyve lost after only a year. Even worse, nearly everyone who follows a diet regains all the weight theyve lost after 35 years (12, 13, 14).

Thats why experts often suggest losing weight at a slow but steady pace. Most studies show that people who lose weight at a slow but steady pace are more likely to keep it off long-term (15, 16, 17).

Also, plans that encourage slow weight loss usually help you build healthy eating behaviors like eating more fruits and veggies and drinking fewer sugar-sweetened beverages. Behaviors like these can help you keep weight off long-term (18, 19, 20, 21).

However, several studies have found that rapid weight loss may be just as effective as slow weight loss, even for the long term (4, 5).

In one study, 103 people followed a rapid weight loss diet for 12 weeks, while 97 people followed a slow but steady weight loss diet for 36 weeks.

Nearly 3 years later, roughly 70% of people in both groups had regained all the weight they had lost. This means that both diets were equally effective in the end (22).

Although these studies found that rapid weight loss was just as effective as slow but steady weight loss overall, its unlikely that a person at home would get similar results.

People in the rapid weight loss groups had support from doctors and dietitians during the weight loss and weight maintenance phases. Research shows that having support from a health professional can improve your chances of long-term weight loss success (23, 24).

Also, doctors and dietitians try to minimize the health risks that come with eating very few calories. These risks include muscle loss, nutritional deficiencies and gallstones.

People who try these diets alone have a higher risk of these medical conditions.

In short, you are more likely to lose weight and keep it off by losing weight slowly. This approach will help you build healthy eating behaviors to keep the weight off, and is safer to do than fast weight loss, especially if you dont have the support of a health professional.

Summary: Most research shows thatgradual weight loss is easier to maintain over the long-term. It helps youdevelop healthy eating behaviors and has fewer health risks than fast weightloss.

While its tempting to try and lose weight fast, its usually not recommended.

Diets that promote rapid weight loss are often very low in calories and nutrients. This may put you at risk of many health problems, especially if you follow a rapid weight loss diet for many weeks.

Here are a few risks of losing weight too fast.

Losing weight is not always the same as losing fat.

While a very low-calorie diet may help you lose weight fast, a lot of the weight you lose may come from muscle and water (4, 10).

In one study, researchers put 25 people on a very low-calorie diet of 500 calories per day for 5 weeks. They also put 22 people on a low-calorie diet of 1,250 calories per day for 12 weeks.

After the study, the researchers found that both groups had lost similar amounts of weight. However, the people who followed the very low-calorie diet lost over six times as much muscle as those on the low-calorie diet (4).

Losing weight too fast may slow down your metabolism.

Your metabolism determines how many calories you burn each day. A slower metabolism means you burn fewer calories per day (25).

Several studies have found that losing weight fast by eating fewer calories may cause you to burn up to 23% fewer calories per day (6, 26).

Two reasons why the metabolism drops on a very low-calorie diet are a loss of muscle and a fall in hormones that regulate your metabolism, such as thyroid hormone (27, 28).

Unfortunately, this drop in metabolism may last long after you finish dieting (6).

If youre not eating enough calories regularly, you may be at risk of a nutritional deficiency.

This is because its hard to consume enough important nutrients like iron, folate and vitamin B12 on a low-calorie diet.

Below are a few consequences of nutritional deficiencies.

Fortunately, you can avoid a nutritional deficiency by eating a diet rich in whole, unprocessed foods. These foods contain fewer calories per gram and are also quite filling, which may help you lose weight (37).

Gallstones are hardened pieces of material that form inside the gallbladder. They can be a painful side effect of losing weight too fast (8, 38, 39).

Normally, your gallbladder releases digestive juices to break down fatty food so it can be digested. If youre not eating much food then your gallbladder wont have to release the digestive juices (40).

Gallstones can form when substances inside the digestive juices sit for a while and have time to join together.

The gallstones can become stuck inside the opening of the gallbladder and cause a gallstone attack. This may cause severe pain and indigestion (40).

Losing weight fast on a crash diet or very low-calorie diet is linked to several other side effects, including (41, 42):

Summary: Losing weight too fast comeswith many health risks. These include losing muscle, decreased metabolism,nutritional deficiencies, gallstones and other side effects.

Although slow weight loss might not sound appealing, there are many things you can do to help speed up the process safely.

Here are a few tips to help you lose weight at a healthy rate.

Summary: There are many ways to safelylose weight faster. For example, you can try eating more protein, eatingslowly, cutting back on sugar and starches, and doing resistance training orhigh-intensity interval workouts.

If you want to lose weight and keep it off, aim to lose it at a slow but steady rate of 12 pounds (0.450.9 kg) per week.

Research shows that slow, steady weight loss is easier to maintain long-term because its better for developing healthy eating behaviors, and is much safer than very fast weight loss.

Losing weight too fast may increase your risk of side effects including muscle loss, lower metabolism, nutrient deficiencies, gallstones and many other risks. This is especially true if you try to lose weight quickly without support from a health professional.

Although slow weight loss might not sound as appealing as fast weight loss, there are plenty of ways to help speed up weight loss safely. For example, you can increase your protein intake, cut back on sugar and starches, and drink more green tea.

Slowly changing your eating and exercise behaviors will help you lose weight and keep it off in the long run.

Read the rest here:
Is It Bad to Lose Weight Too Quickly? - Healthline

Losing excess fat and reaching a healthy body weight may benefit mens health in numerous ways. For example, a healthy body weight may reduce your risk of many health conditions, including heart disease, diabetes, certain cancers, and liver disease (1, 2).

In fact, men with obesity have a greater risk of chronic disease than women with obesity because men tend to have more visceral fat, a type of belly fat linked to elevated disease risk (3).

Losing weight may also help improve sexual dysfunction, mobility, depressive symptoms, and mens overall quality of life (4).

However, losing weight the right way is critical. Although restrictive fad diets may cause short-term weight loss, theyre never the right choice for long-term weight maintenance.

Rather, you should focus on finding a healthy, sustainable plan that nourishes your body, meets your specific needs, and can be followed long term perhaps for life.

Research shows that the most effective weight loss strategies for men involve dietary modifications alongside increased physical activity and other behavioral changes not diet alone (5).

Here are 10 healthy diets that may help men lose weight.

Increased protein intake has been shown to promote healthy weight loss. Protein is the most filling macronutrient, meaning that adding it to your meals and snacks may help you feel satisfied (6, 7).

Furthermore, numerous studies reveal that high protein diets are more effective for weight loss than standard protein diets (8).

High protein diets have also been found to preserve muscle mass during weight loss, which helps maintain resting energy expenditure or the number of calories you burn at rest (9, 10).

Whats more, research suggests that men who follow high protein diets are more likely to maintain weight loss over time than men whose diets are lower in protein (11).

The amount of protein you need depends on many factors, including your body size, activity level, and age.

Most high protein diets provide at least 0.6 grams of protein per pound (1.3 grams per kg) of body weight, which is notably higher than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight (12).

High protein diets can be customized based on your dietary preferences, as there are plenty of animal and plant-based foods that are high in protein, including chicken, fish, eggs, lentils, and tofu.

The Mediterranean diet, which is rich in whole foods like vegetables, fruits, beans, and fish, has been linked to a variety of health benefits, including a reduced risk of heart disease, weight loss, and weight maintenance (13).

A 12-year study in 32,119 people 9,662 of whom were men associated strict adherence to the Mediterranean diet with a reduced risk of excess weight and obesity, as well as smaller waist circumference and a lower risk of belly fat (14).

Other studies bolster these findings, tying the Mediterranean diet to weight loss and a reduced risk of heart disease and diabetes (15, 16, 17).

Whats more, the Mediterranean diet may protect against prostate cancer, the most common type of cancer and second leading cause of cancer death among men in the United States (18, 19).

Most people can benefit from following a whole foods, plant-based (WFPB) diet, including men who want to lose excess body fat.

WFPB diets are not the same as vegan diets, which exclude all animal products.

Instead, WFPB diets include small amounts of animal products like fish, eggs, cheese, chicken, and yogurt, although theyre primarily based on whole plant foods like vegetables, fruits, and beans.

Because of the emphasis on whole plant foods and the exclusion of highly processed foods, WFPB diets are rich in fiber and other beneficial nutrients. Plus, WFPB diets have been shown to promote weight loss.

For example, in a review of 12 randomized controlled studies, people who followed plant-based diets including several that included some animal protein lost significantly more weight over an average of 18 weeks than those assigned to non-plant-based diets (20).

Choosing a WFPB diet may also help men reduce their risk of chronic illnesses, such as certain cancers, type 2 diabetes, heart disease, and mental conditions (21, 22, 23, 24).

Low carb diets are one of the most popular eating patterns and for good reason.

Such diets vary in carb content, from the very low carb keto diet to more flexible, moderate low-carb diets. Low carb eating patterns have been shown to boost weight loss and improve other aspects of mens health.

In a small, 8-week study in 34 older adults with obesity, those assigned to a low carb diet that provided less than or equal to 10% of calories from carbs lost 3 times more visceral fat than those assigned to a standard low fat diet (25).

The low carb diet group also lost nearly 8% more total body fat and retained more muscle mass (25).

Because men are likelier to have more visceral fat than women, any diet that targets this harmful type of body fat may greatly improve mens health and reduce disease risk (3).

Many other studies have demonstrated that low carb diets of varying carb contents encourage weight loss, improve blood fat levels, and decrease blood sugar levels (26, 27).

Research suggests that diets that are more moderate in carbs are easier to maintain long term than very low carb diets (27).

Because one of the most important factors in choosing a diet is the ability to follow it long term, a more moderate carb approach is likely the better choice for sustainable weight loss (27).

Fiber not only helps you feel full but also benefits your health in many other ways, which is why fiber-rich diets are a good choice for weight loss.

Studies consistently associate high fiber diets, including Mediterranean and plant-based diets, with a healthy body weight.

In a 6-month study in 345 people 46% of whom were men those who followed a high fiber diet were most likely to lose weight. On average, every 10-gram increase in daily fiber was tied to a 5-pound (2.2-kg) decrease in body weight (28).

High fiber intake may also help reduce visceral fat and protect against several chronic illnesses in men, including heart disease (29, 30, 31, 32).

To increase your fiber intake, try adding a combination of high fiber foods to every meal and snack. Examples of high fiber foods include berries, broccoli, asparagus, nuts, seeds, beans, oats, avocados, chia seeds, and artichokes.

Energy density refers to a foods calorie content per 100 grams, while nutrient density refers to a foods micronutrient content in relation to its calorie load (33, 34).

Foods that are energy-dense and nutrient-poor include french fries, sugary baked goods, sweetened beverages, and candy (35).

Foods that are low in calories but dense in nutrients include vegetables and fruits. Eating more low calorie, nutrient-dense foods is strongly associated with weight loss and healthy weight maintenance (36, 37, 38).

Yet, high calorie, nutrient-dense foods like nuts, seeds, avocados, egg yolks, and unsweetened full fat yogurt are important for a healthy diet, too. Balancing these foods with low calorie, nutrient-dense foods like veggies and fruits is a smart way to maintain a healthy body weight.

Try eating low calorie, nutrient-dense foods during every meal and snack. For example, add a handful of spinach and chopped red pepper to your morning egg scramble, then sliced vegetables or fruit to your afternoon snack.

The restricts grains, legumes, refined sugars, and dairy products. Its main premise is to reduce your intake of highly processed products and focus instead on whole, nutrient-dense foods that are rich in healthy fats, protein, fiber, vitamins, and minerals (39).

Some evidence suggests that this diet is effective for fat loss, which is no surprise since it excludes or limits many foods tied to weight gain, including processed grain products, sugary baked goods, and soda.

A review of 11 randomized studies ranging from 2 weeks to 2 years found that, on average, people who adopted the paleo diet lost 8 pounds (3.5 kg) more than those following other eating patterns (39).

The paleo diet tends to be more filling than traditional low fat eating patterns and may promote healthy blood pressure, blood sugar, and triglyceride levels (40, 41, 42, 43).

Because grains and legumes are off-limits on the paleo diet, youll want to be sure youre eating plenty of vegetables, fruits, chia seeds, and other paleo-friendly foods to reach your daily fiber needs.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines parts of the Mediterranean and DASH diets. The DASH diet is often used to reduce high blood pressure (22).

The MIND diet emphasizes foods that aid brain health, including berries, olive oil, nuts, beans, green leafy vegetables, and fish. It also recommends limiting potentially harmful foods like sweets and fried foods.

The MIND diet has not only been shown to significantly reduce the risk of brain conditions like Alzheimers disease but also may help men lose weight (22).

Its rich in fiber, healthy fats, and low calorie, nutrient-dense foods like berries and leafy green veggies. It also encourages the use of olive oil, which is associated with healthy body weight maintenance (44).

The MIND diet may be especially helpful for older men who want to preserve their brain health and reduce the risk of cognitive conditions like dementia. In fact, a 2021 study found that adherence to the MIND diet was associated with better cognitive functioning and suggested that the dietary pattern may help contribute to cognitive resilience in older adults (45).

Intermittent energy restriction (IER) is an umbrella term that encompasses both intermittent fasting and time-restricted eating.

Whereas intermittent fasting involves 1648-hour periods of little to no food intake, time-restricted eating limits food intake to a specific time window, usually 610 hours of a given day (46).

Some evidence suggests that IER improves blood sugar regulation, blood pressure, inflammatory markers, triglyceride levels, and weight loss (45).

There are many types of IER, including 16-hour energy restriction, 2-day fasting, and alternate-day fasting.

A review of 27 studies ranging from 224 weeks found that people who followed IER patterns lost 0.813% of their baseline body weight. The review also found that IER improved blood sugar management (47).

However, the researchers acknowledged that most of the studies were small. Thus, further research is needed (47).

All the same, some research suggests that IER may aid fat loss, allow for increased strength during resistance training, and improve certain aspects of psychological health (48, 49).

Men who are interested in IER may want to start with the 16/8 method, which is one of the most popular IER methods.

Even though IER may be effective for some men, its not appropriate for everyone. For example, IER may not be safe for those with diabetes, including those who are dependent on insulin. Fasting could cause blood sugar levels to drop too low, which can cause symptoms like dizziness and fainting.

If you have any medical conditions or are currently taking one or more medications, its best to speak with a healthcare professional before trying IER.

Vegetarian diets are high in plant-based foods, including veggies, fruits, legumes, and whole grains. Some versions, such as ovo-vegetarian and lacto-vegetarian diets, include animal products like milk or eggs.

Research strongly associates vegetarian diets with a healthy body weight and weight loss.

A review of 3 studies that included 20,975 men tied plant-based diets rich in whole plant foods and low in animal foods to less weight gain over a 4-year period (30).

In a study in 10,064 adults, those who followed vegetarian diets consumed 419 fewer calories per day, on average, and ate more legumes and nuts than non-vegetarians. Both of these factors are associated with healthy weight management (50, 51, 52).

Healthy vegetarian diets should be low in refined foods, including highly processed plant-based foods like sugary desserts, sweetened beverages, and fried foods.

Factors such as body weight, age, and the type of diet youre following will influence how quickly you lose weight.

For example, men following very low calorie diets will likely lose weight more rapidly than men following diets with more moderate calorie deficits.

Its important to understand that your goal shouldnt be to lose weight as quickly as possible. Rather, its best to focus on weight loss thats consistent and sustainable.

Some people think that the more extreme the weight loss and calorie deficit, the better.

However, research suggests that taking a more moderate approach to weight loss may counteract some of the compensatory metabolic changes that occur when restricting calories, such as muscle loss and increased hunger (53, 54).

By opting for a smaller daily calorie deficit, you may lose weight a bit more slowly, but it may improve your chances of following your weight loss plan and maintaining your weight loss over time.

In general, most healthcare professionals agree that safe weight loss can vary from 12 pounds (.51 kg) per week, though some men may lose more or less, depending on several factors (55).

If youre concerned that you may be losing weight too quickly or are having trouble losing weight, contact a trusted healthcare professional for advice.

Any weight loss plan can be made gluten-free, but some diets, like the paleo diet, restrict gluten as a rule.

Cutting out gluten isnt necessary for everyone, but people with celiac disease and non-celiac gluten sensitivity should avoid gluten for health reasons. Studies show that other populations, including those with certain autoimmune diseases, may also benefit from a gluten-diet (56).

The vegan diet restricts all animal products, including meat, fish, and dairy. The vegan diet can help promote weight loss, but its not necessary to cut all animal products from your diet.

Vegan, vegetarian, and plant-based diets that include small amounts of animal products have all been shown to be effective for weight loss (20).

How quickly a man loses weight depends on factors such as age, diet, health status, and activity levels.

How quickly you can lose body fat matters much less to overall health when compared with how likely you are to maintain a healthy body weight in the future. Again, its important to focus on long-term rather than short-term health goals.

If you want to increase your likelihood of weight loss success, pair a nutritious diet that provides the appropriate amount of calories to support fat loss with lifestyle modifications like increasing physical activity, improving sleep quality, and managing stress (57, 58, 59).

Men who want to lose excess body fat have many healthy, sustainable diets to choose from.

Though you may be tempted to follow a restrictive, low calorie diet that promises quick weight loss, its important to choose one that fuels your body, isnt overly restrictive, and can be maintained long term.

To find the best diet for your needs, it may be helpful to work with an experienced healthcare provider like a registered dietitian.

Follow this link:
10 Best Weight Loss Diet Plans for Men 2022 - Healthline

Right now, everyone is concerned about weight loss without any pain or exercise. At this point, we are coming across so many weight loss drugs. So before using the drugs, you need to know about the dosage, right usage, and its associated side effects.

If you want to burn fat and reduce weight, you might think about using a weight loss drug like Phentermine. An appetite suppressant, phentermine, also marketed under the brand name Adipex, is a prescription weight-loss medication. However, phentermine can be obtained only with a prescription and may also cause certain unpleasant side effects.

Top 5 Phentermine Alternative on the Market#1. PhenGold: Click Here To Buy (Official Website)

#2. PhenQ: Click Here To Buy (Official Website)

#3. TrimTone: Click Here To Buy (Official Website)

#4. PrimeShred: Click Here To Buy (Official Website)

#5. Leanbean: Click Here To Buy (Official Website)

The good news is that many over-the-counter phentermine substitutes are available that give some of Adipex's weight loss advantages without the same hazards.

What Is Phentermine?It is a prescription medication called phentermine. It is available as an oral capsule, an oral tablet, and a tablet that dissolves in the mouth.

The branded medication Adipex-P contains the phentermine oral pill. It is also a generic medication. They might not always be offered in every strength or form that the brand-name medication is.

The drug phentermine is under strict monitoring. Your doctor will closely monitor how you use this medication.The finest phentermine alternatives are made entirely of natural substances that can help you burn fat, reduce your appetite, enhance your metabolism, and increase your energy levels.

The greatest phentermine substitutes available will be discussed in this guide, over-the-counter diet pills. Each of the weight loss supplements listed below has been analyzed based on a number of criteria, such as the effectiveness of the components, consumer feedback, safety, cost, and guarantee.The following are the top phentermine substitutes if you want to lose weight quickly without using prescription diet pills.Well, you need to have a look at the phentermine products along with the advantages they offer you.

Top 5 Phentermine Alternatives in 2022Well, let's have a look at phentermine products with their respective pros and cons.

Leanbean: The best supplement for women's metabolism is leanbean. PhenQ: The top over-the-counter phentermine substitute. PhenGold: For appetite suppression, PhenGold is the best phentermine substitute. PrimeShred: Men's fat burner of choice is PrimeShred Trimtone: Highly regarded weight-loss supplement Trimtone

#1 PhenGoldTo assist you have the best experience with diet and exercise, PhenGold enhances your metabolic rate and temperament. The best method to lose weight is to eat well and exercise regularly, but this is easier said than done. In order to lose weight effectively and prevent exhaustion, this dietary supplement seeks to enhance your energy levels and speed up your body's natural fat reduction.

PhenGold is manufactured in an FDA-approved facility using the finest quality ingredients available. A recipe that maintains your metabolism continuously, burns fat, and increases energy levels is created by carefully balancing each ingredient's amount.

PhenGold contains vital, mood-enhancing vitamins, such as B3, B6, and B12, to enhance your capacity to remain optimistic during your exercise and dietary program. L-tyrosine and L-theanine, are two beneficial amino acids that increase muscle building & sharpen focus.

Men and women who wish to avoid taking prescription weight-loss drugs but still want similar effects are the greatest candidates for PhenGold. This pill is among the greatest phentermine alternatives because it naturally suppresses hunger and has the added benefit of assisting you in losing body fat swiftly.This phentermine substitute pill is simple to include in your routine because you only need to take one tablet each day.

Pros: Among the most effective phentermine substitutes for appetite suppression. It reduces your body weight very quickly. It suits best for men and women. Components that have been scientifically proven. Suitable for vegetarians and vegans. It Burns your fat very easily. Enhances the metabolic rate. Reduces your starvings. Increases your energy level and improves your focus.Cons: Caffeine-sensitive people should avoid it.

#2 PhenQThis appetite suppressant also promotes fat burning with natural components that have been scientifically proven to boost metabolic function.

Of all the weight loss products that make the claim to be generic alternatives to phentermine, PhenQ offers the most comprehensive set of advantages. Its recipe takes a holistic approach to obesity management, preventing abdominal fat, boosting metabolism, and maintaining the feeling of satiety after meals.

It is a mixture of alpha-lipoic acid, cysteine base, and magnesium, which is the main component of PhenQ. Research has demonstrated that inducing core body temperature, naturally increases fat-burning and reduces appetite.

It contains Capsimax powder, a natural phentermine substitute. Your body's natural ability to burn fat is driven into overdrive by this ingredient's powerful capsaicinoids, which work as a stimulator for the thermogenic process.

Anybody looking for a way to lose weight without the adverse side effects of prescribed drugs like phentermine will find PhenQ to be the ideal solution because it is a well-balanced diet pill made entirely of natural ingredients. People who have taken these diet pills have seen great outcomes, with many evaluations stating that taking the pills helped them reach their body weight objectives.

Anyone looking to increase the efficiency of their diet and exercise regimen will benefit from taking this well-known weight reduction product. PhenQ accelerates and eases weight loss without requiring the same amount of effort because it supports your body's metabolism.

Pros: PhenQ is the best product in phentermine suiting both men and women. Manufactured with a full strategy for weight loss. It is vegan-free. Quickly burn your body and abdominal fat. Gluten-free products. Stops food carvings. Enhances energy levels. Improves mood and mental clarity.

Cons: Not available over the counter at stores that sell goods Due to great demand, there are frequent shortages.

#3 TrimtoneWomen who use Trimtone as a natural workout supplement report feeling less hungry and burning fat. The process by which your body turns stored fat into energy is called thermogenesis, which is stimulated by the formula. By raising your metabolic rate and focusing on difficult fat layers, it improves the effects of your efforts.Anybody who has followed a diet and fitness regimen understands that the effects can be erratic. With natural components that rev up your metabolism, Trimtone accelerates the process and aids in burning off the final fat.

People with busy daily schedules should use Trimtone. One capsule with breakfast is all that is necessary; after that, you can get on with your day as your body absorbs the healthy nutrients.

Without any extraneous fillers or additions, Trimtone contains just natural nutrients for weight loss. It is a straightforward formula that works well. Caffeine, which aids in calorie burning and fat burning, is one of the key constituents, similar to other diet pills. Additionally, it provides you with the motivation and energy you need to complete your activity.

Trimtone also contains green coffee as a caffeine source. These unroasted coffee beans still contain the beneficial ingredient chlorogenic acid, which is present in the raw beans. The acid lowers insulin levels and increases metabolism by reducing the creation of fat. Additionally, green tea is used in diet pills to boost hormones that burn fat. A distinguishing component of Trimtone is a herb called grains of paradise, which boosts thermogenesis and controls blood sugar levels to help you stay energized throughout the day.

For those who already follow a diet and exercise plan or are beginning one and need a pick-me-up, this over-the-counter substitute for phentermine works well. While its other components help you stay on track by stifling your hunger, Trimtone's outstanding thermogenic properties aid in your body's ability to burn fat.

Pros: Minimizes glucomannan intake to prevent bloating not made up of any filler materials Just requires you to consume one capsule every day Trimtone facilitates weight loss. It increases your metabolism significantly It stops your mind from desiring snacks Uses thermogenic chemicals to burn resistant body fat

Cons: This product is not suited for vegans.

#4 PrimeShredIn order to get rid of their resistant fat deposits and build lean muscle mass, men are the target audience for the "hardcore" fat burner PrimeShred. If you regularly go to the gym, you're undoubtedly well aware of the weight-loss plateau. Even after all your success, a few pounds still cling to your body. The answer to that issue is PrimeShred, which will provide your body the motivation it needs to lose weight.

To help you get the most out of your workout, PrimeShred's green coffee seed extract activates your body's metabolic processes, which quickly burn fat and eliminate fatigue. When it comes to making you feel alert and energized, green coffee is more effective than roasted coffee beans.Cayenne pepper is also included in PrimeShred, which ignites a frenzy of fat-burning enzymes. You can burn off the bulk naturally by combining cayenne pepper, green tea, and green coffee.

With the help of this weight loss vitamin, you may maintain focus and alertness during your workout and produce outstanding results without tiring. L-tyrosine and L-theanine are amino acids that lower stress, boost focus, and stimulate hormones that make you joyful.The ingredients in PrimeShred's recipe are all-natural, safe, and free of any mystery. These nutritional supplements are most effective for guys who want to support their weight loss plan and keep their focus. Your metabolism is stimulated with PrimeShred, which makes it simpler to burn off stubborn fat.

Pros: Wonderful for losing weight after gaining reduces obstinate fat Vegan-friendly and non-GMO It is less expensive than other natural over-the-counter phentermine substitutes.

Cons: Doesn't contain substances that decrease the appetite If you're sensitive to stimulants, this product isn't for you.

#5 Leanbean: Great Phentermine Alternative For WomenOne of the best female phentermine substitutes is leanbean. This product will give you the boost you need to keep up a healthy routine if you're having trouble finding the motivation to lose weight. The main component of Leanbean is glucomannan, an appetite suppressant with scientific backing that prevents you from munching on fatty meals. The need to load up on sugar and carbohydrates in between meals is one of the biggest diet killers, leading you to gain weight rather than lose it. Leanbean is the most effective appetite suppressant on this list of all-natural phentermine substitutes.

To maximize fat burning and provide energy to support your active lifestyle, Leanbean is made with carefully selected components. The formula contains a sizable amount of glucomannan to aid in weight loss more effectively. This scientifically proven fiber helps you consume fewer calories by providing you with a sustained feeling of fullness. The metabolism-stimulating ingredients in Leanbean are choline, zinc, and chromium picolinate. If your metabolism slows down, extra calories are converted to fat rather than energy. These substances expedite the process while maintaining a high level of energy for you to make the most of your workout.You won't become hungry or overeat because chromium picolinate keeps your blood sugar levels stable. Leanbean has the potential to turn your metabolism into a fat-burning machine by including supplementary herbs and nutrients including piperine, chloride, Garcinia Cambogia, and acai berries.

DosageTake two capsules with each meal, for a total of six capsules per day, to get the full daily dose of Leanbean. A total of 180 capsules, or a month's supply, are included in each container.

Pros: Amazing product developed with women in mind. Minimal stimulant use. A large amount of glucomannan (appetite suppressant). It is completely organic and suitable for vegans. Decreases eating desire and help reinforce appetite. Enhances fat metabolism to accelerate metabolism. Provides a boost to renewable energy. It is available at a minimal price.

Cons: It doesnt work for men. It is not preferred for pregnant and breastfeeding women.

How We Chose The Top OTC Phentermine Alternatives?You have a wide range of options when shopping for weight-loss pills because there are so many effective over-the-counter phentermine substitutes available. Dietary supplements are not approved by the FDA, so they may include unwanted or potentially hazardous chemicals.We researched brands with an emphasis on the following factors to assist you in choosing the best phentermine alternatives:1. Quality2. Right Dosage3. Reviews4. Safety Usage5. Cost of the Phentermine6. Guarantee

Ingredients information about phentermine1. Green tea - boosts metabolism and reduces lipid levels.2. Green coffee - In addition to providing an energy boost, green coffee also includes chlorogenic acid, which inhibits the formation of fat.3. Caffeine - helps with fatigue reduction and accelerates thermogenesis to burn fat.4. Conjugated linoleic acid (CLA): decreases the synthesis of fat, curbs hunger, and speeds up metabolism.5. Glucomannan: expands in your stomach to give you the feeling of being full.6. Cayenne pepper accelerates the rate at which your body breaks down fat and helps you burn more calories and fat by increasing thermogenesis.7. L-theanine lowers the body's absorption of fat and carbohydrates while raising serotonin and dopamine levels to improve mood.8. Chromium reduces sugar and carb cravings and aids in building lean muscle mass.9. Garcinia Cambogia: increases feelings of satiety and fullness

Frequently Asked QuestionsHow effectively does the pill work?For a natural phentermine substitute product to show results in your body, it may take two to four weeks. Although caffeine should provide you an immediate energy boost, it may take some time for your metabolism to increase. You'll probably begin to notice improvements in your original body composition and muscular strength within a few months.

To achieve the maximum advantages from most phentermine over-the-counter weight loss products, a consistent diet and exercise program are necessary. The pills provide you with energy, get rid of cravings, and improve your body's capacity to burn fat, which helps you maintain your good habits.

How much should I afford to get a phentermine pill?A month's worth of phentermine typically costs around $36. The majority of health insurance plans do not cover the medication, although drugstore coupons can assist in reducing the cost.

For a one-month dose, phentermine substitutes are often more expensive, costing on average about $60.You won't have to worry about losing money if the supplements we suggest don't work for you because they all come with money-back guarantees. For a limited time, you can return unopened bottles for a full refund.

Conclusion About PhentermineThere isn't likely to be an over-the-counter substitute for phentermine's effectiveness because it is a potent weight loss medication. But many people look for alternatives online due to the risks and prescription requirements. Even if natural weight loss supplements are less effective, they can still promote weight loss by supporting you in sticking to your diet.

Your energy, metabolism, and mood will all be stimulated by the top five over-the-counter supplements that we have previously identified. The majority of them work similarly to phentermine by reducing snack cravings to support your calorie deficit.

These phentermine over-the-counter substitutes will make it simpler to establish and maintain healthy behaviors without the hazards associated with phentermine. The two greatest ways to lose weight are through healthy eating and exercise.

If you are contemplating utilizing natural or dietary supplements for any ailment, speak with your doctor about potential interactions, allergies, and other factors. Results will differ depending on the individual.

Disclaimer : The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook editorial.

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What Is Phentermine? Top 5 Best Phentermine Alternatives - Outlook India

Soon after Sharon Oakley gave birth in 2018, acquaintances were quick to congratulate her on her appearance. "Oh, you look really good you've really bounced back!" she says people told her within months of having her baby.

She may have looked like she'd 'snapped back'. But the reality was different. While she had lost most of the weight shed put on during pregnancy, physically, she was suffering. An avid runner, Oakley, a Canadian who lives in Yorkshire, UK, loved jogging with her son in the stroller, a routine she took up six months after giving birth. But she'd leak urine the whole way. Back at work, she started experiencing bladder leaks in the office, too.

After a complicated diagnosis journey that included a six-month wait for a physiotherapist referral, Oakley was diagnosed with bladder, rectocele and uterine prolapses where the pelvic organs, not adequately held in place by a weakened pelvic floor, slip out of their normal position.

Four years later, her condition has improved. But she still has occasional leaks. She carries spare knickers with her everywhere. She worries when she runs. For a while, she thought she might have to quit her job.

"It is a very strange part of our culture where we gauge a woman's postpartum period in terms of how they look, rather than how they're feeling," says Oakley. "I look fine but I have these birth injuries that I'm still navigating every day."

Stories like Oakley's are far more common than they are talked about publicly. While not always symptomatic, pelvic organ prolapse alone affects up to 90% of women postpartum. Urinary incontinence, which can also be caused by a too-tight pelvic floor, scar tissue or nerve damage, is experienced by about a third. Diastasis recti, where the abdominal muscles that separate to make room for a growing belly haven't yet knitted back together something which can make the belly look like it bulges and cause pain, constipation and urine leaks, as well as make walking or lifting difficult affects 60%.

And even in the absence of specific pregnancy or birth injuries, the drastic physiological changes that happen during pregnancy, labour and postpartum from the hormones that tell the body to hold onto fat stores, to pressure on the pelvic floor, to the nutrients being siphoned out of the mother's diet to feed a foetus or breastfeeding infant mean that it takes time to recover and heal.

But many women find that, once the baby is born, the messaging they're getting isn't to rest and recover. It's to 'snap back' into the bodies and behaviours they had before getting pregnant.

In the media, postpartum celebrities' bodies are dissected based on whether they have or haven't lost weight, with little or no knowledge of what other conditions the person might be dealing with. Diet and fitness programmes aimed at mothers abound, relatively few of them led by experts on postpartum health. Friends, family and even colleagues often make comments about a mother's physical appearance. And while 'dad bod' referring to a man with an 'average' physique is having a celebratory moment, the people who actually give birth rarely enjoy the same latitude.

For some mothers, the pressure to lose weight quickly, combined with inadequate medical support and care postpartum, can be a toxic, even dangerous mix one that can make birth injuries worse and healing harder. It can also take a toll on both mental and physical health in one of the most vulnerable, sleep-deprived, emotionally turbulent periods of life.

See the article here:
Bounce-back culture: Why new mums are expected to 'snap back' - BBC

Garth Brooks is feeling confident in his own skin.

The platinum-selling artist previously broke his silence about his slim physique and revealed his secret on how he got into tip-top shape. Before tackling his five-night run in Dublins Croke Park, the international sensation caught up with Irish Mirror to discuss his weight loss journey.

The Friends In Low Places singer proudly declared that he shed 50 pounds and is now the same weight he was at 35-years-old. He said the 25th anniversary of his performance at Central Park in Manhattan and the iconic Ireland venue inspired him to get back on the saddle and prioritize his health.

What happened was, weirdly, at the 25th anniversary of Croke Park and Central Park, and I was sitting there looking at it thinking everyone looks the samewhat is wrong with your fat ass, here we go, he recalled. But try to remember this is one of the things Im going to give myself credit for. For 16 years, I was a soccer dad. Last on the list. And it takes a while to get back to the artist feel. It has taken me eight years to get back to it.

The 60-year-old continued to pat himself on the back and pointed out that he had achieved his weight-loss goal.

Im the same weight I was when we played here in 97. Thats what I want, he explained to the publication.

Since Brooks recorded a string of historic shows in Ireland, he jokingly mentioned that he mentally prepared himself for the camera to add on additional weight.

This film is going to come. I lost 50lbs, and the film is going to add that right back, he said. What you want to do is set yourself up for the best chance of success, Brooks added.

The country crooner explained why he made fitness goals in the first place and the reason he stuck with them.

You want to try to be as fit as you can, he uttered. My job is to get to everyone in that stadium. And we have two and a half hours to get it done. So, we will be moving a lot. And physically, I wanted to not have that as an obstacle.

Brooks was slated to step into the limelight in 2014, but was forced to cancel due to a planning debacle. The wait was well worth it, as he dominated his high-energy set in early September. Following opening night, the Brooks turned to social media to reflect on the memorable show.

When we sang The Dance together tonight, I realizedAs great as 2014 could have been, It could not have held a candle to 2022 at Croke Park with YOU!! I LOVE IRELAND !!!!! love, g, he wrote alongside an Instagram carousel.

When he wasnt performing, he played tourist with his other half Trisha Yearwood. He said the getaway served as a second honeymoon. The Croke Park shows concluded Brooks critically acclaimed stadium tour.

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Garth Brooks Reveals The Motivation Behind His Weight Loss Journey - CMT.com

Jowita Przystal and Hamza Yassin in Strictly Come Dancing. (BBC)

Hamza Yassin has revealed that his tough Strictly Come Dancing training schedule has made him drop more than a stone in weight.

The fan favourite in this year's BBC One series achieved the highest score so far last weekend, bagging three perfect 10s for his salsa to Ecuador by Sash! featuring Rodriguez.

Read more: The Strictly super spoiler speaks out: I'm providing a service to viewers

But he told Good Morning Britain on Wednesday that gruelling hours in the training room had been "hard on the body".

Richard Madeley, hosting the ITV breakfast show, said: "Is it an optical illusion or is there a lot less of you?

Honestly youve lost weight havent you?

Yassin replied: I have yes, I have. Ive lost nearly eight and a half kilos (1.3 stone) All thanks to (dance partner Jowita Przystal).

Nine hours a day were trying to train and its hard on the body My knees and legs are hurting.

Read more: Matt Goss reveals secret medical condition hidden by Strictly wardrobe team

Yassin also admitted that he came close to dropping his partner in his high-scoring Salsa on Saturday which ended with a series of daring throws and lifts.

He said: There was a few times where the last lift, I wobbled (and) luckily I caught her.

There was a whole fear through the whole dance three or four hurdles. that I had to get over and I wasnt really getting them yet.

Theres one point where Im lowering her down, she saw the struggle in my face She basically gave me words of encouragement and I was like, Okay here we go.

Hamza Yassin has become a favourite with Strictly viewers. (BBC)

Yassin added that he pins his long hair, which he has not cut in 17 years, to his shirt during training.

He said: Theres been bits that have been trimmed (because) I was in the Arctic.

I had a bit dipped in engine oil and it gets snipped off every now and again, but hair is kind of part of me.

Jowita is nice enough to put up with it in training Sometimes its pinned to my shirt.

Strictly Come Dancing continues on Saturday at 6.40pm on BBC One.

Watch: Who is Strictly's Hamza Yassin?

More here:
Hamza Yassin reveals 'Strictly' weight loss from 'hard on the body' training - Yahoo News

Has fame and weight loss changed 90 Day Fianc Liz Woods? We have been with Woods since season one, day one. Ultimately, this meant being there for her ups and her downs. We know her best as the new partner of Big Ed, and at first he seemed to be repeating his abusive pattern again. But she put her foot down and has set some boundaries, which Ed needed. She has also been working out a great deal and just trying to get as healthy and happy as possible. And judging from her most recent posts on social media, she is genuinely thriving and doing fantastically.

But the question of the day is, have those changes changed her? In a word, yes. But those changes have been positive, and she seems to be in the best place she has been since we first met her years ago. Feels like even Ed knows he has to up his game a bit now.

Via Screenrant:

Many fans cant help but notice the changes in Liz. The Liz that many viewers see onscreen today is not the same woman that they got to know onThe Single Life. On the one hand, Liz is certainly more vocal about her wants and needs in the relationship, which was evident as she tried to explain her issues during the photography lesson with Big Ed. However, the single mom, who once seemed repulsed and withdrawn, is also more comfortable when it comes to sharing intimate details about their relationship. On the show, Liz, who recently embraced a vegetarian diet,has also made snide remarks about being intimate with someone who acts like adad,after receiving a lecture from Big Ed.

So has fame and weight loss changed 90 Day Fianc Liz Woods? Of course, but people need to look at it as a good thing. She was lost at sea in her relationship for awhile, and didnt seem to be the in the best place emotionally. But take another gaze at her now. She has made some big lifestyle changes, and they all seem to be for the betterment of her quality of life.

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Has Fame and Weight Loss Changed 90 Day Fianc Liz Woods? - The Nerd Stash