A new study finds that time-restricted eating helped overweight people who were at high risk of developing Type 2 diabetes lose about 3% of their body weight, reduce belly fat and feel more energetic.erhui1979/Getty Images Image credit: erhui1979

Theres a lot of enthusiasm for intermittent fasting a term that can encompass everything from skipping a meal each day to fasting a few days a week.

Or, how about this approach: Simply limit your daily eating window to 10 hours. This means that if you take your first bite of food at 8 a.m., youd need to consume your last calorie of the day by 6 p.m.

A new study published in Cell Metabolism offers some evidence that the approach can be beneficial.

Researchers tracked a group of overweight participants who followed this approach for about three months. Typically, people would go for an 8 a.m. to 6 p.m. eating window, explains Dr. Pam Taub, a cardiologist at the University of California, San Diegos School of Medicine, and an author of the study.

During the fasting period, participants were encouraged to stay hydrated with water. Each day, they logged the timing of their meals and their sleep in an app.

We saw a 3% reduction in their weight and a 4% reduction in abdominal visceral fat, says Taub.

We didnt ask them to change what they eat, she explains, though participants consumed about 8.6% fewer calories likely as a result of the limited eating window.

In addition to the weight loss, we saw that cholesterol levels improved and blood pressure [levels] also improved, Taub explains. There was also some reported improvement in sleep quality, and many of the participants reported more energy.

We are surprised that this small change in eating time would give them such a huge benefit, says Satchidananda Panda, a professor at the Salk Institute for Biological Studies and a co-author of the study. Panda and Taub have some theories that may help explain the reduction in belly fat and weight loss.

When you go into a fasting state, you start to deplete the glucose stores in your body and you start to use fat as your energy source, Taub explains. You can enter a low-grade state of ketosis.

And once stored fat is fueling your body, that can lead to a good amount of weight loss, Panda says.

There are still lots of unanswered questions when it comes to fasting, such as: Are shorter windows of fasting effective? There is recent data to show that time-restricting [eating to] even 12 hours has beneficial effects, says Dr. Phyllis Zee, the director of the Center for Circadian and Sleep Medicine at Northwestern Universitys Feinberg School of Medicine. She was not involved in the new study, but we asked her to take a look at it. What is interesting is the result on weight loss within 12 weeks, Zee says.

The study was small, just 19 people. All the participants were overweight and had a cluster of risk factors (elevated blood sugar, elevated cholesterol levels and high blood pressure) that put them at higher risk for Type 2 diabetes and heart disease. A larger study, funded by the National Institutes of Health, is underway to examine daily fasting in people with metabolic syndrome.

For now, the new findings offer some preliminary evidence of the benefits of daily fasting. Taub says you can think of a few extra hours of daily fasting as a way to give your metabolic organs a rest.

When youre constantly giving the body calories, youre constantly making your cells work, she says. Just as your body and brain feel refreshed after a good nights sleep, the researchers say fasting can help restore and rejuvenate your organs.

This is not the first research to show that the timing of meals can make a difference to our waistlines. As weve reported, a study several years back found that dieters who ate their main meal of the day before 3 p.m. lost about 5 pounds more than people who ate a dinner meal late in the evening.

And as scientists learn more, its clear that our bodies are timekeeping machines. Not only do we have a master clock in our brains, but there are also clocks in all the organs of our body from the pancreas to the stomach and liver.

Daylight is a main cue to reset our master clock each day, but its the first bite of food we take in the morning that may be an important cue to reset other clocks in our organs.

When the timing of meals does not match with the sleep-wake cycle well, theres a disconnect between the different clocks that we have in basically all the cells of our body, Frank Scheer, director of the Medical Chronobiology Program at Brigham and Womens Hospital, told us several years back.

When the clocks in our body are out of sync, our bodies dont work as efficiently, and this may lead us to store more fat, explains Panda. And over a long period of time, that can lead to Type 2 diabetes, obesity and increased risk for heart diseases, Panda says.

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Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds - WMFE

First of all, the water content of the fruit is very high. Almost 87 percent of this fruit is water. So, it will keep you hydrated in the winter season, when we generally drink less amount of water.

Oranges are loaded with fiber, which helps in easy bowel movement and keeps you full between the meals. Regular bowel movement is necessary when trying to shed kilos.

Vitamin C is the most abundant nutrients in oranges, which enhances skin health. The fruit helps the body to repairs damaged tissue and heal itself.

As per a 2014 study, the water-soluble vitamin found in oranges may help in obesity prevention and management. Moreover, the nutrient may reduce soreness and promote glycemic control while increasing the fat burning process in the body.

Last but not least, fruits are naturally sweet. So when you crave for something sweet, eat oranges.

Originally posted here:
Weight Loss: Here is why you should have oranges to lose weight - Times of India

People often try different things on their quest to lose weight. However, 16-year-old Uday Gupta decided to keep things simple during his weight loss journey. From not taking any 'cheat day' to walking 1000 steps every single day, his weight loss is an inspiration and a lesson that you do not need fad diets and a gym membership to lose weight. Read on to know how he lost a massive 20 kilos!Name: Uday GuptaOccupation: StudentAge: 16 years

Height: 5 feet 10 inch

City: Baghapurana

Highest weight recorded: 100 kgs

Weight lost: 20 kgs

Duration it took me to lose weight: 5 months

The turning point: My t-shirt size went from XL to XXXL and my waistline touched a whopping 46 inches. If that wasnt enough, I was chased in my school for being fat and it was a complete nightmare. As a result, I had started wearing very loose clothes to hide the fat.

One day, a guy I considered my friend said that I was the most obese person in the class. That statement pinched me like anything and I realised that I needed to get back in shape. That was the day I started my weight loss journey with dedication.

My breakfast: 2 boiled eggs and 1 glass of milk or 2 slices of bread with paneer.My lunch: 2 chapatis and 1 bowl of sabzi or dal and 1 egg or 1 chapati with two eggs. I have a cup of green tea after lunch or after heavy meals.My dinner: 1 bowl of soup or a portion of fruits like guava, apple, pineapple or papaya.Pre-workout meal: 1 cup of black coffee

Post-workout meal: 1 bananaI indulge in: I never reserved any special day as my cheat day. During my weight loss journey, my only cheat days were birthday parties, marriages and the times when I went on a vacation. I sometimes eat Maggi or fried chicken on Sundays.My workout: I never went to the gym to lose weight. Here is the schedule that I followed:Walking for 100 minutes or 1000 steps15 minutes of jumping jacks, plank, squats and dumbbell

Low-calorie recipes I swear by: Poha, boiled eggs and mushroom salad

Fitness secrets I unveiled: I strictly followed a low-carbohydrate and low-fat diet to lose a massive 20 kilos.

How do I stay motivated? I stay motivated by measuring my weight every single day.

How do you ensure you dont lose focus? Whenever I feel even a little bit demotivated, I used to see my old photographs to stay inspired. Also, the constant progress from XXXL to L felt like a huge achievement.

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Weight loss story: I lost 20 kilos after being called out as the most obese person in the class! - Times of India

When you train, without the right nutrition and healthier foods to assist recovery and fuel performance, you will simply not perform and developaccording to your full potential.

The whole new year, new me concept is often counter-productive if people try to make too many unsustainable changes too quickly. It must be done in a way that allows new habits to genuinely form. A new year is, on the other hand, a tremendously motivating time, so use that motivation to help stay committed to making the right choices for the foods that you choose to eat. As we approach Christmas, many of us (myself included) will be eating a lot. So this articles proposes additions, rather than negations, in your nutrition in order to support positive habits.

Try adding the following healthier foods into your nutrition.

Not just are they absolutely delicious, but they can help you take care of your aching muscles as well. They also help in the production of sleep hormones that help you rest better.

Who doesnt love a big bowl of colourful berries?!? Berries are regularly touted as a superfood and for good reason. They are full on anthocyanins, fibre, polyphenols and vitamins which help supercharge your recovery. Berries can be eaten anytime but may be of particular use when you are in an intense training cycle and need all the support you can get.

How to use

Vitamin C is critical for your skin, scar tissues, and blood vessels to heal themselves. Since the body cant make vitamin C on its own, consuming citrus fruits will ensure that you are pumping in enough of it for your body to fix itself.Vitamin C helps to strengthen the immune system, assist the rate at which we can absorb iron and is an important antioxidant that regenerates other antioxidants within the body. The reduction of stress is a side function, but this helps you to stay relaxed and recover from high intensity training.

Train hard and recover properly

You can easily cover your vitamin C demand with foods like:

Supplements are not necessarily required. The daily demand of vitamin C amounts 100 mg (equal to one kiwi). The human body can neither store vitamin C nor produce it, so it is absolutely essential as a part of your diet. Symptoms of a deficiency are easy bruising and bleeding, joint and muscle pain and a weakened immune system.

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Healthier Foods to Eat for Weight Loss and Better CrossFit Training in 2020 - BOXROX

SCIENCE PHOTO LIBRARY - Getty Images Some people think probiotic foods and supplements will help you shed pounds like magic. But what do the experts say?

Over the years, people have attempted to lose weight via a wide range of unproven methods: injecting pregnancy hormones, taking ephedrine supplements, or chugging lemon juice and maple syrup as part of a "Master Cleanse." Now, some people are claiming that probiotics can help you lose weight and belly fat. But is this legit, or is the probiotics craze bound to go the way of other diet fads?

Probiotics are simply bacteria that are beneficial to our bodies, particularly our digestive systems. You can find them in supplements, but they're also present in foods like yogurt, kimchi and sauerkraut. Our guts contain a mix of good and bad bacteria, and a healthy supply of probiotics can make the good grow while keeping the bad at bay.

Researchers already know that our guts are important to our overall health, but scientists are now trying to figure out whether our digestive health affects our weight, too.

"Research is exploding right now with how our gut microbiome impacts obesity," gastroenterology clinical researcher Bethany Doerfler of Northwestern's School of Medicine tells MensHealth.com.

Some early findings have linked Lactobacillus probiotic strains (which are present in miso, yogurt and kefir) to weight loss. But it's important to keep one thing in mind.

"Were still very early in our understanding of our gut biome and how it affects weight," Dr. Scott Kahan, director of the National Center for Weight and Wellness, explains to MensHealth.com.

Kahan says that many studies have found a correlation between good gut bacteria and healthy weight. "In general, heavier patients tend to have more of the unhealthier bacteria, and less of the good, healthier bacteria," he says. People who are thinner also have a wider range of gut bacteria, possibly indicating the importance of gut diversity to maintaining a healthy weight.

However, Abby Langer, R.D., says experts don't know whether changes in weight cause differences in gut bacteria or whether it's the bacteria itself that impacts weight.

"We cannot determine cause and effect," Langer says to Men's Health. "We dont know the whole story."

But there's still not enough evidence to suggest that taking probiotics can lead to weight loss, in part because there's a complicating factor at play: we can't tell whether people with good gut bacteria have it organically, or if it's a result of their diets.

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"When you consider bacteria, you have to consider two sides of the equation: One side is the bacteria in your gut, and the other is the bacteria in your food sources," Doerfler says. Additionally, Kahan says that most studies looking at the link between gut bacteria and weight loss have assessed animals, not human subjects.

Some health and nutrition experts suggest that our focus should be less on probiotics, but on prebiotics, the fiber compounds healthy gut bacteria feed on. Sources of prebiotics include fruits, vegetables, and oatmeal basically, everything mom made you eat. They're low in calories, meaning they're beneficial to our waistlines as well as our overall gut health.

"People who weigh less typically have diets with more plant-based foods, which are good for weight loss and have the benefit of growing good bacteria," saysDoerfler.

Additionally, Doerfler says researchers believe these fiber-rich foods produce fatty acids in our bodies, which are thought to increase levels of GLP 1, a hormone found in the intestines. The more GLP 1 we have, explains Kahan, the less hungry we feel, thus leading to weight loss.

It probably won't hurt to take probiotic supplements, but they're unlikely to help you achieve a miraculous weight loss transformation either, according to Doerfler and Kahan.

"I dont think a probiotic is by any means a magic pill," says Kahan.

Probiotic supplements also aren't regulated by the Food and Drug Administration, meaning there's little quality control on the market. Instead, both experts agree that fixing your diet is the best way to both lose weight and make your gut healthy.

That said, there's nothing wrong with taking probioticsjust beware of foods claiming to contain them, says Langer. These items aren't regulated by the FDA, so there's no telling exactly what probiotic is included and in what quantities. And some picks, like kombucha and yogurt, don't always contain probiotics and can be high in sugar, she warns.

Doerfler recommends the following plan for people who want to drop a few pounds while improving their digestive health.

1) Eat at least one serving of oats and barley a day. She explains these carbs are more beneficial than other types of whole grains because they are loaded with soluble fiber, which helps you poop.

2) Incorporate three to four servings of fruit and three to six servings of vegetables into your meals. You can easily achieve this by eating one serving of fruit at every meal. Veggie intake can be split up between lunch and dinner.

3) Eat one serving of yogurt each day for a healthy dose of probiotics.

Slideshow: 25 bad habits that are actually good for you (Courtesy: The Active Times)

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What You Should Know Before Taking Probiotics to Lose Weight - msnNOW

VANESSA Feltz showed off her 3.5 stone weight loss in a ruffled mini dress at the panto last night.

The 57-year-old looked incredible as she posed in a gorgeous frock and showed off her slimmer legs.

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The radio presenter grinned as she wrapped an arm around her grandson, who looked adorable in a very jazzy grey suit.

Vanessa is now down to a size 12 after undergoing surgery for a gastric band after years of struggling with yo-yo dieting.

Despite her dramatic transformation, and her three-and-a-half-stone weight loss,Vanessa has said she won't stop there and aims to lose another seven pounds by the end of the year.

Talking about the impact her weight loss has had on her relationship with her 47-year-old partner Ben Ofoedu, Vanessa admitted to Woman Magazine: "He doesn't seem to have become any less keen on a bit of how's your father, put it that way.

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"He likes a bigger woman with a big fat bum.

"Mine has almost dwindled away, so I don't think he'd have cared if I hadn't lost an ounce, but he likes the confidence."

She added: "I've been able to get sexier underwear. I love a negligee - I've got some fabulous satin ones which I think are absolutely irresistible to Ben.

Size-12 Vanessa was able to wear a bikini for the first time on holiday in 35 years earlier this summer - and felt fantastic.

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Losing weight has also helped her worry less about having a heart attack or suffering from diabetes.

And she claims it's helped with her menopause symptoms as she feels "less hot and bothered, less bad tempered and less stressed".

Its her second gastric band after the first one, fitted in 2010, almost killed her when it went wrong.

Vanessa has been engaged to lead singer of Phats & Small since 2006. They were due to wed in 2007 and again in 2011 but have yet to get married.

Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220.

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Original post:
Vanessa Feltz shows off her 3.5 stone weight loss in a ruffled mini dress at the panto - The Sun

This article was originally published here

Testing the effectiveness of a weight loss intervention to enhance self-regulation in adults who are obese: protocol for a randomised controlled trial.

BMJ Open. 2019 Dec 08;9(12):e031572

Authors: Frie K, Hartmann-Boyce J, Jebb SA, Aveyard P

AbstractINTRODUCTION: Previous trials finding an effect of self-monitoring on weight loss have considered the effect to be mediated by self-regulatory processes. However, a qualitative think-aloud study asking people to record thoughts and feelings during weighing showed that self-regulation occurs only rarely without further instruction. The aim of this trial is to test a novel intervention guiding people through the self-regulatory processes to see whether it facilitates weight loss.METHODS AND ANALYSES: A parallel group, randomised controlled trial will be conducted to test the concept that a self-regulation intervention for weight loss increases weight loss compared with daily self-weighing without further support. One hundred participants with a body mass index 30 kg/m2 will be randomised to either the control or intervention group. The control group will be asked to weigh themselves daily for 8 weeks, the intervention group will be encouraged to follow the self-regulation intervention. They will be prompted to weigh daily, track their weight using an app, plan daily actions for weight loss and reflect on their action plans on a weekly basis. This self-regulation cycle will allow them to experiment with different weight loss strategies and identify effective and sustainable actions. Primary and process outcomes will be measured at baseline and 8 weeks follow-up. Linear regression analysis of the primary outcome, weight change, will assess the early effectiveness of the intervention. The process outcomes liking, perceived effectiveness, as well as usage and barriers with regard to the self-regulation intervention, will be assessed through qualitative analysis of follow-up interviews and quantitative analysis of adherence rates and responses to a final questionnaire.ETHICS AND DISSEMINATION: This trial was reviewed and approved by the NHS National Research Ethics Committee and the Health Research Authority (reference number: 18/SC/0482). The findings of the trial will be published in peer reviewed journals and presented at conferences.TRIAL REGISTRATION NUMBER: ISRCTN14148239, prerecruitment.PROTOCOL VERSION: Version 1.1, 7 December 2018.

PMID: 31818839 [PubMed in process]

Excerpt from:
Testing the effectiveness of a weight loss intervention to enhance self-regulation in adults who are obese: protocol for a randomised controlled...

Today's Tim aint the Tim you remember. Timothy Zedd Mosley (a.k.a. Timbaland), the musician, rapper, and record producer who's worked with everyone from Jay-Z and Kanye to Coldplay and OneRepublic, and who curated the top-40s soundtrack to the last 20 years of your lifethat Timbalandis still very much here. But theres also another Timbaland weight-sled-driving into 2020. Hes 47 now, a bit smaller, and sober. And he says he's found his "value."

Mens Health caught up the the legendary producer at his home in Miami to find out how Tim became Tim.

Timbaland says his turning point came when looking at himself. I would look at pictures and I was like: no way, he remembers. He says one time when standing next to a girl, he realized their anatomy, well, aligned more than he would have liked. I looked at my breast, I looked at her breast, and I was like: we both cant He says after, when he went to the doctor, he learned that his weight wasnt just an aesthetic concern; he was at risk for diabetes. Enough was enough.

Timbaland then entered what he calls a two-year 360 where he revamped his diet and fitness, and was able to cut out the prescription drugs he said had kept him in the sunken place. That includes addiction, low energy, failed relationships, and a clouded mind.

Now, Timbaland keeps it simple. Hes adopted a diet that more resembles a bodybuilders routine than any mainstream trend. He calls it Plain Jane, (perhaps a reference to A$AP Ferg?) or, in other words, you're not eating for taste; youre eating for fuel.

Timbaland says a portion of his meals now are prepared and deliveredlike chicken and greens. He enjoys the consistent Plain Jane fuel. Still, Timbalands fridge isnt without color, and part of whats helped him stave off cravings and maintain his new weight is his fridges flavor array. Inside, he stores lose pineapples, Tupperware filled with fruit (hell add kiwis, almond milk, strawberries, and cantaloupe to his protein shake along with kale to give it that thickness), and rows upon rows of juice and waterincluding a gallon of alkaline in which Timbaland adds some lemon slices for hydration.

I dont believe I understood my value when I was the other Tim.

But Timbaland says the biggest part of shedding the old Tim was honing the motivation that made him successful to begin with. He always had it within him, just hiding behind some pounds.

Now, hes up at 7 a.m. and in the gym by 9. He says the clarity and weight change has also re-shaped his own business savvy. It makes me not just focus on Tim and makes me understand what the brand of Timbaland is, he says. I dont believe I understood my value when I was the other Tim. His value, he says, is to find the next version of himself, the guy who did the most prolific beats to make people dance.

Sounds like exactly what we all need in 2020.

See the original post here:
Timbaland Explains His Weight Loss and Music - menshealth.com

Weight loss of others can be the inspiration and motivation needed for some people to embark on their very own weight loss journey. One woman and man recently shed more than 20 stone combined, after struggling for a number of years with their weight they decided to transform their lives for the better and documented their dieting journey through Reddit.

In a separate post, her partner revealed the reason behind their lifestyle change.

Writing under the username Sin859, he revealed: I got turned away from the Gringotts ride at Universal Orlando last year due to body restrictions.

The pair decided to use a Keto diet plan in order to shed the extra body weight.

Lillykate22 revealed: I started doing Keto, intermittent fasting, and exercising at least 4-5 times a week.

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Once I started losing weight it was addictive.

Now sometimes when I look in the mirror, I dont recognise myself.

Her partner had a similar approach to shading weight, he said: Ive still got a long way to go, but Keto and working out almost daily have helped a ton.

My girlfriend decided she was jumping head first in weight loss and I told her I would try it for 30 days.

Now its been a few months and I feel great.

Pursuing my hobbies I lost interest in, going outside a ton, walking everywhere and just going to the gym and not feeling like Im going to die.

I went from only being able to walk a mile, to running 3+ miles with minimal effort.

The weight loss has really changed [our] lives.

As well as following a restrictive diet, the couple also engaged in regular physical activity.

The Keto, also known as the Ketogenic, Diet is a low-carb, high-fat diet that offers many health benefits and shares many similarities to the popular Atkins and other low-carb diets.

The Keto diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacy Mattinson, a motivational nutrition guru, and healthy lifestyle blogger.

Many followers of the plan will eat less than 25 grams of net carbs a day in order for their body to enter the fat-burning ketosis state.

So what can you eat on the keto diet? Get ready to feast on fish, other seafood, low-carb vegetables (forget potatoes or carrots), cheese, meat, poultry, eggs, plain yogurt, and of course fats.

The foods youll be forgoing include fruits, grains (including bread and pasta), legumes and anything with added sugar.

On a standard ketogenic diet, calories should be made up of 75 percent fat, 20 percent protein, and 5 percent carbohydrate, which for many could be a hard adjustment to make.

Pros

Though the keto diet can be hard to stick to, it has been shown to result in weight loss, at least in the short term.

Research from 2014 published by the International Journal of Environmental Research and Public Health shows that the ketogenic diet can be a useful tool to treat obesity in the hands of the physician.

Cons

As with any health trend, especially one that can seem restrictive, there have been some specific concerns raised by the medical community that the keto diet might not be a safe or realistic long-term eating plan.

It is common for people starting the diet to experience symptoms such as headaches and fatigue, dizziness, light nausea, difficulty focusing (brain fog), lack of motivation and irritability, Dr. Amnon Beniaminovitz, a cardiologist, said.

These are the same sort of symptoms people experience when they wean themselves off caffeine or soda, leading some to suggest the diet is a period of detox.

Here is the original post:
Weight loss: Couple follow diet plan to drop whopping 20 stone in less than a year - Express

Doctors recommend that women gain between 15 to 40 pounds while pregnant depending on their pre-pregnancy BMI. However, a 2017 review in the Journal of the American Medical Association (JAMA) reports that most pregnant women gain more than they probably should.

In their study, researchers reported that close to half, 47%, of the over 1.3 million women in the review gained more than what's recommended, while about a quarter put on less. And getting rid of those pesky pregnancy pounds can be tough. But be patient.

In general, new moms can expect to lose their pregnancy weight, "within a year of delivery of their child," says Craig Salcido, MD, an OB-GYN with Mission Hospital in Orange County.

Here are some tips for how to manage your expectations for weight loss and get back to your normal weight after pregnancy.

The first steps start even before you become pregnant.

"The amount of weight a woman gains during pregnancy depends on the following factors: their pre-pregnancy body mass index (BMI), the number of prior pregnancies, physical activity levels and nutritional habits," says Craig Salcido, MD, an OB-GYN with Mission Hospital in Orange County, CA says,

But having a healthy pre-pregnancy BMI and staying within the gaining guidelines can make it easier to lose weight after you give birth, according to the Institute of Medicine.

"Women tend to shed weight immediately after giving birth because of the loss of the placenta and amniotic fluid," says Salcido. And that will likely continue in the initial postpartum phase: "Expect that within the first two weeks after birth to lose an average of eight to 20 pounds as your body clears out excess fluid."

But after that, you will most likely still retain some residual pregnancy weight. Now, it can be tempting to start counting calories and try to lose all of that weight fast. But if you're breastfeeding that's going to be difficult because breastfeeding moms need an extra 500 calories daily.

That said, it's safe to start on a diet and exercise regimen while you're breastfeeding, says Salcido. You just need to give your body enough time to recover first. You'll need between four to six weeks:

"Weight loss of about a pound and a half a week is safe and likely won't affect your milk supply if you are nursing," he says. Therefore, if you have 30 pounds of residual pregnancy weight, and you lost 1.5 pounds per week, you can be back to your pre-pregnancy weight in 20 weeks, or 5 months.

Breastfeeding could be helpful when it comes to weight loss. In one 2015 study, published in Preventive Medicine, US moms who exclusively breastfed for at least three months lost more weightjust over 3 poundsand were more likely to return to their pre-pregnancy weight a year after giving birth compared to moms who didn't breastfeed exclusively or at all.

While this is encouraging, other studies have found conflicting results. Overall, it seems that the longer you breastfeed, the more effective it is at helping you lose weight.

As far as which diet works best, Salcido says: "The safest and easiest way to lose pregnancy weight is to eat small meals throughout the day, instead of three large ones, to boost your metabolism." He recommends always starting your day with breakfast, picking healthy snacks, like nuts, and drinking lots of water throughout the day.

Plus, as expected, sticking with fruits and veggies is smart. "Keep in mind to eat plenty of fruits and vegetablesthey help provide your body with needed nutrients while also breaking up fatty deposits," he says.

But if you find yourself with cravings, similar to the ones you had while pregnant, you're not alone. "Some women may continue to experience cravings after birth because of changes in hormone levels," says Salcido. Cravings may include anything from sugar to caffeine to protein.

Salcido says a good rule of thumb with postpartum cravings is to treat them like you would when you had them while pregnant: everything in moderation. Moreover, "these cravings tend to disappear within six months postpartum," he says.

The bottom line is that when it comes to weight loss, studies show that eating well and working out is the way to go. Most women will get the OK from their OB to start exercising by 8 weeks after giving birth, says Salcido. And once you do, the usual advice for moderate exercise applies. About 2.5 hours every week, which equates to 30 minutes a day for five days a week.

Originally posted here:
How to lose weight after pregnancy and how long it will take to return to your previous weight - INSIDER