Winter weight gain is a common occurrence thats usually caused by factors including lower activity levels and overconsumption of calories during the holidays.

Although small fluctuations in weight arent anything to be concerned about, gaining a significant amount of weight over the winter months can negatively affect certain aspects of health and impact quality of life (1, 2).

Fortunately, there are ways to maintain a healthy body all year without having to significantly reduce calories or resort to unhealthy practices like fad dieting.

This article explains why winter weight gain is so common and shares practical and healthy ways to avoid it. It also provides guidance for those looking to lose excess pounds they gained over the winter.

Gaining weight in the winter is actually pretty common.

In fact, research shows that weight generally tends to increase more during the fall and winter months than during summer (3).

Whats more, body weight usually peaks during the winter months and is maintained during the rest of the year (3).

But why?

In the U.S. and many other parts of the world, wintertime is filled with holidays like Thanksgiving, Christmas, Hanukkah, and New Years.

Holidays are celebrated with social gatherings like hors doeuvres-heavy cocktail parties and family dinners.

Plus, those who work often partake in a number of work-related celebrations during the holidays, at which high calorie foods and beverages are served.

Researchers postulate that the main reason for winter weight gain is increased calorie intake during the holiday season. This may be due to larger portion sizes and greater consumption of high-calorie foods and beverages like sweets and high fat foods.

For example, most holiday-related social gatherings involve calorie-rich meals, sugary desserts like pies, cakes, and cookies, and high calorie beverages like hot chocolate, eggnog, and spiked cider.

Because of this increase in calorie intake, U.S. adults gain between .882 pounds (0.40.9 kg) between the months of November and January (3).

Weight gain during the holiday season is common in other areas of the world as well.

A study assessing holiday weight gain found that during the holiday season, including Christmas and New Years, the average weight of Japanese adults increased by approximately 0.5% (4, 5).

Additionally, a study in Europeans found that participants who were monitored for holiday weight gain experienced a 1.35% increase in body weight over the Christmas period (6).

A small amount of weight gain isnt something to worry about, and its OK to enjoy your winter gatherings and the foods served there as part of a healthy diet.

However, weight gained during the holidays is not usually compensated for during the rest of the year, meaning that winter weight gain may contribute to long-term weight accumulation (7).

In addition to increased calorie intake during the holidays, many people are less active during the winter months.

Lower levels of activity means fewer calories are being burned on a daily basis, which can contribute to weight gain (8).

This could be due to the change in weather, shorter days, and more social obligations during the holidays, leaving less time for activity.

A review of 26 studies involving 9,300 participants from 18 different countries found that, in most places, physical activity levels were highest in the summer and lowest in the winter. People were generally more sedentary in the winter (9).

This makes sense, especially for those who live in areas that experience cold winters.

However, even though a decrease in physical activity can contribute to winter weight gain, studies show that the main reason for increased body weight during the winter months is usually related to increased calorie intake (10).

Some people experience Seasonal Affective Disorder (SAD), known colloquially as the Winter Blues (11).

SAD is a type of depression that occurs during a specific time of year, usually during the winter months. SAD can range from mild to severe and can significantly affect quality of life.

A main cause of SAD is thought to be related to changes in hormones and neurotransmitters (chemical messengers in your body) in response to loss of daylight, as well as changes in sleep patterns that occur during the winter months (11).

Symptoms of SAD include (11):

Some people living with SAD may gain weight during the winter as a result of these symptoms (12).

The main reason for winter weight gain is due to increased calorie intake, particularly during the holidays. Lower levels of physical activity, increased sedentary behavior, and changes in mental health can contribute to weight gain as well.

Even though its common to gain weight during the winter, the amount of weight gained is usually relatively small.

For example, US adults gain between .88 to 2 pounds (0.4 0.9 kg) on average between the months of November and January (3).

However, studies show that most of this weight usually sticks around for the rest of the year (6).

This means that if you usually gain 2 pounds a year during the winter, and that weight is not lost during the rest of the year, winter weight gain can add up and result in significant weight gain over time.

If you find that you usually gain weight during the winter and have experienced an increase in body weight over the last few years, you may want to dig into the reasons behind your weight gain.

Even though gaining a few pounds is unlikely to impact your overall health and is nothing to be concerned over, consistent weight gain over time even a few pounds a year can increase your risk of health issues like type 2 diabetes and heart disease (13, 14).

Cycles of weight gain and weight loss such as gaining a significant amount of weight during the winter and losing it in the summer can also increase disease risk, including the risk of type 2 diabetes (15).

Thats why maintaining a healthy or moderate body weight year-round is important for overall health.

Fortunately, winter weight gain can be managed in healthy ways like following a nutritious diet and engaging in regular physical activity.

Winter weight gain is common, but it can be managed in healthy ways like following a nutritious diet and engaging in regular physical activity.

Winter weight gain is mainly related to the overconsumption of calories, specifically during the holidays when celebrations surrounding food are at a peak.

Fortunately, you can still enjoy the holiday season, including eating your favorite foods and celebrating with friends and family, while maintaining a moderate weight.

Here are a few ways to stay healthy during the winter.

The main cause of winter weight gain is related to increased calorie consumption. It can be difficult for people to manage their calorie intake, especially when desirable foods like sugary desserts are being served at holiday gatherings.

Overindulging at one or two holiday dinners wont significantly affect your weight, and you dont have to avoid celebrations or forgo your favorite foods during the holidays.

Instead, try being more aware of your food choices year-round. Focus on prioritizing healthy foods and consuming healthy, balanced meals whenever possible.

Studies show that prioritizing healthy food choices is associated with less winter weight gain (7).

For example, make a point to fill your plate with nutritious and satisfying foods like turkey, salads, and roasted vegetables at holiday dinners. Consider enjoying your favorite higher-calorie dishes like mac & cheese, casseroles, and desserts in smaller portions.

Even though its always a good idea to fuel your body with nutritious foods, keep in mind that holidays are meant to be enjoyed with friends and family, and theres no reason to avoid your favorite foods or worry about how many calories a dish contains.

If you feel that you may have overeaten at a holiday celebration, thats OK. Its one meal, and one meal will not affect your body weight or your overall health.

Instead of worrying about a few holiday meals, its better to focus on maintaining a healthy eating pattern year-round that provides the appropriate amount of calories for you to maintain a moderate body weight.

That can and should! involve enjoying holiday meals with loved ones.

Many people are less active during the winter than they are during other parts of the year.

This can be due to the shorter days, colder weather, SAD, or having less time to work out because of social obligations.

Staying active year-round benefits your overall health and may also help you maintain a moderate body weight by increasing your energy expenditure (or how many calories you burn).

A small study in 38 middle-aged men undergoing exercise training found that the men who continued training during the three weeks surrounding Christmas prevented weight gain and increases in insulin resistance, blood lipid levels, and blood pressure (16).

On the other hand, the men who stopped training during this period gained weight and experienced increases in blood lipid levels, blood pressure, and insulin resistance (16).

Whats more, for those with SAD, exercise may help reduce depressive symptoms and improve mood and energy levels (11).

If youre not currently exercising or are leading a sedentary lifestyle, its likely a good idea to start engaging in regular physical activity. Consider activities that can be continued all year, such as walking, going to the gym, or swimming at an indoor pool.

Following a healthy, well-rounded diet that provides an appropriate number of calories for your body and staying active year-round are simple ways to avoid winter weight gain.

If youve gained weight during the winter and want to lose it, there are healthy ways to do so that dont involve following restrictive diets or intense workout regimens.

The following tips arent quick fixes. Instead, they are diet and lifestyle modifications that can lead to gradual weight loss over time and are meant to be followed for life.

Maintaining a moderate body weight, including during the winter months, doesnt have to involve complicated diets or intensive workouts.

If you do have excess weight that you want to lose, avoid turning to extreme measures that focus on short-term weight loss and instead focus on implementing diet and lifestyle changes that can help you reach and maintain a moderate body weight long-term.

Focusing on fueling your body with nutritious foods, cutting back on ultra-processed foods and added sugar, staying active, avoiding overly restrictive diets, and finding motivations other than physical appearance are evidence-based ways to help you reach and maintain a moderate body weight.

Winter weight gain is a common occurrence around the world.

The main cause of winter weight gain is excessive calorie consumption during the holidays, though a reduction in physical activity and the development of seasonal affective disorder (SAD) can contribute as well.

In order to reduce the chances of winter weight gain and maintain a moderate body weight year-round, focus on following a healthy diet rich in whole, nutritious foods and increasing levels of physical activity, especially during the holidays.

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Winter Weight Gain: Causes and How to Avoid It - Healthline

As we head into the warmer months, many people have been working hard to get their "summer body" ready and to feel better in themselves. But with BBQ season now underway and the sun bringing the much-loved pub garden weather everyone enjoys, some may be worried or at least aware of weight gain undoing their hard work.

But an expert nutritional therapist has shared her summer diet tips to help people keep fit and feeling good throughout the warmer weather.

London-based Tabitha Roth, encourages her clients to have a positive mindset when it comes to food, as fad diets and extreme cleanses are often people's go-to options when it comes to wanting to lose weight fast.

But it is well known these methods are not sustainable and can often have negative effects.

Instead of restricting foods, Roth advocates for an "all food" approach to dieting.

"Incorporating some protein with higher glucose foods can significantly reduce a spike in glucose and ultimately lead to protection against weight gain as there is a reduction in the secretion of the fat-storing hormone insulin," she explained.

"An example of this is by having dessert at the end of a high protein meal or adding nut butter on top of your favourite chocolate bar."

Stocking up the kitchen cupboards in the summer months might be a challenge for some, as they ponder what sort of foods to buy and what to avoid.

Roth said stocking up on simple yet good food is "incredibly important" for keeping a person's daily food intake as nourishing and supportive as possible.

Foods she suggested that are a good example of this are:

- Tinned legumes, such as lentils and chickpeas - these can be quickly thrown into meals that are lacking a protein source

- Nuts and steel-cut oats can be quickly put together for a fibre and protein-rich breakfast or snack

- Tinned soups are good for quick meals when there is nothing else to grab

- A jar of nut butter is a good source of protein to keep my blood sugar stable when it comes to snacks and breakfast

- Store vegetables such as spinach, kale and peas in order to quickly add more nutrients to meals

Original post:
Diet: Eat 'all foods' on new summer diet plan that could avoid weight gain - Express

Princess Beatrice, 33, is married to Edoardo Mapelli Mozzi, whom she wed in 2020, and the pair have a daughter, Sienna Elizabeth Mapelli Mozzi. Princess Beatrice managed to lose weight after she gave birth, and has managed to maintain her ideal weight since, thanks to a balance of diet and exercise.

Dr Charlotte Norton, Medical Director at The Slimming Clinic, has previously spoken to Express.co.uk about Beatrice weight loss.

She said: Im sure there would have been a lot of factors which contributed to Princess Beatrices impressive post-baby weight loss.

One of the things that aids with weight loss significantly is breastfeeding.

While the amount of weight that can be lost via breastfeeding varies person to person, typically an individual could look at burning between 500 and 700 calories per day.

READ MORE:Woman lost incredible 16 stone after being 'treated like an animal'

Dr Norton went on to add that Beatrice might have made sure to eat plenty of protein too, saying: In addition to this, stocking up healthy proteins such as lean meats, eggs and dairy would have boosted metabolism and decreased appetite which would have aided in weight loss.

Coupling a healthy and nutritious diet with exercise would have also contributed to her weight loss, however this would of course depend on the healthcare advice provided post-pregnancy.

Lastly, sufficient water intake aids in the removal of toxins from the body and boosts metabolism.

Drinking a glass or two of warm water first thing in the morning can aid in weight loss and belly fat reduction.

Drinking enough water during the day can again reduce and prevent hunger pangs and staying hydrated can increase feelings of fullness.

Exercise goes hand in hand with diet, and it has been unveiled in the past that Beatrice is a fan of exercise.

Before her pregnancy, the Princess worked out with personal trainer Nadya Fairweather, who told People Magazine at the time: She wanted to build up her stamina and just make exercise a part of her life.

We train whatever the weather and she never cancels shes pretty hardcore.

Nadya added: She loves boxing and the TRX where you use your own body weight as a workout which is pretty hard.

Dr Norton also mentioned how Beatrice would have likely started doing exercise again after giving birth.

She said: I imagine that providing Princess Beatrices birth was healthy, then she would have certainly implemented some cardio and resistance training to aid her in losing weight.

The royal has been photographed running around London in the past, and even competed in the Windsor Half Marathon in 2010.

The rest is here:
Princess Beatrice likely lost weight with one main food type - prevents hunger pangs - Express

Ever since girls are in their pre-teen years, the notion of being slim gets ingrained in their minds. It is not necessary that the family or peer group influence them but such is the all-pervasive nature of mass media that notions of beauty get standardized pretty early in life. From then on, the desire to look slim is a compulsive one. In the teen years, more or less, with a higher metabolic rate, many girls are still quite content with the way they look. Come late 20s, with hormonal changes, work-life imbalance, pregnancy blues among many other factors, the kilos start to accumulate.

In recent years, we have heard of a plethora of special diets - Keto, intermittent fasting, Mediterranean diet, Atkins diet among a host of others. The thing with dieting is that it is hard to maintain. Many enthusiasts get into various diet plans only to get disillusioned as they cant sustain the momentum. Then, the whole exercise routine - gymming, yoga, pilates, running, jogging - takes up all our attention and time in a desire to get slim.

However, there is yet another more holistic way of knocking off weight and that is by taking to health juices especially designed for weight loss. Aloe Vera, Banana stem, Apple Cider Vinegar among many other natural juices help in the process of weight loss. If you are keen then Amazon is a great place to begin your search and even place an order for some. We have curated a list of such products, which you must take a look at.

Kapiva Aloe Vera + Garcinia Juice

This drink has been especially formulated for weight management and detoxification. The Hydroxycitric Acid (HCA) in Garcinia peel helps restrict fat production and helps in weight management. This slimming juice is loaded with enzymes that help breakdown sugar, fat and carbs, to produce energy. It also enables the body to absorb more nutrients. Aloe Vera being an alkalizing food also helps in detoxification. It has no added sugar, no artificial flavours and no added colours.

Zandu Lean And Slim Juice

Enriched with the ingredients like Apple Cider Vinegar, Sunthi (dried ginger powder), Nimbu (lemon), and Madhu (honey), Zandu Lean and Slim Juice helps maintain healthy lipid levels. It also helps fortify gut health. It contains probiotics in its all-natural ingredients that are essential in maintaining and regulating gut health. It helps maintain a healthy weight and improves metabolism, contributing to holistic wellness.

Globus Naturals Banana Stem Juice

This is a drink for maintaining an overall healthy lifestyle.Among its major benefits is its ability to detoxify the body. It flushes out toxins from the body and, thereby, affects weight loss. It also increases the haemoglobin levels in the body. This drink also prevents acidity and gastric problems and regulates blood pressure and cholesterol. It also prevents urinary infections (UTI)And helps maintain kidney health. Lastly, it is good for treating constipation.

SANSU 100% Safe and Organic Lauki Juice

Lauki (Bottle Gourd) has many benefits. The vegetable is composed of all essential constituents required for good health and quality human life. It is rich in vitamins, iron, and minerals. It helps in losing weight quickly, because of its high dietary fiber, low fat and cholesterol content. It also cools the body, helps in weight loss, treats urinary tract infections and cures tummy troubles. It keeps your heart healthy too.

Sunchan Group Noni Juice

This juice is made from Noni (Indian mulberry, a tiny oval-shaped greenish-yellow fruit). This juice contains pure and organic Nonis. It helps in weight loss and has anti-ageing qualities too. It is known to provide relief from joint pain and is effective against diabetes as well. This juice also improves endurance during exercise and improves immune health.It is a natural sugar-free energy drink.

Read more from the original source:
Best juice for weight loss: Slimming drinks that breakdown sugar, fats and carbs - Hindustan Times

Forecasters have predicted temperatures will climb to a scorching 30 degrees in June 2022. News of a summer heatwave shouldn't typically be surprising - but this is the UK, after all, and summer so far hasn't been on top form.

For many of us, the prospect of exposing our bodies to the elements, however clement will be filling us with dread. The lack of good weather so far in the year might mean comfort food has been eaten and workouts have been limited - and yet now were forced to consider the prospect of going out with our knees and arms exposed

Weight loss, however, doesnt have to be an undignified dash towards a crash diet and a frantic HIIT session. There are some easy habits that started now, will start to take effect immediately. Many of them will have added benefits to your general health and wellbeing.

Heres how to slip into the sizzle season with ease and grace.

If you enjoy sleep then heres a weight loss tip youll be happy to get into bed with. A 2022 study led by Professor Esra Tasali at the University of Chicago Medical Centre found that going to bed 75 minutes earlier each night helps you consume 270 fewer calories each day the equivalent of three biscuits.

When were sleep-deprived, our body produces more ghrelin (the hunger hormone) and less leptin (a hormone that makes you feel full).

So if youve ever reached for the frying pan after a late night its because tiredness is making you hungry.

If this is a task you regularly delegated to other two-legged family members then its time to put your boots on. A study at the University of Missouri showed that walking your dog was actually more effective for weight loss than having a membership in a gym or joining a diet plan.

If you weigh about 10st 7lbs try to walk briskly; you can burn up to 135 calories for every 30 minutes you walk.

Dr Jeff Foster, medical director of H3health, says: In addition to the physical benefits of walking, walking a dog is also good as it helps provides time to reflect, and improves mental health and wellbeing. Feeling better in yourself will help you to make positive food choices for the rest of your day.

Now is the time to be in the garden. In more ways than the obvious. Yes, making the effort now will mean you can reap the rewards later in the year.

Gardening is also an amazing source of exercise. According to nutritionists at Loughborough University, mowing, digging and planting for two to three hours can help burn off up to one pound a week.

Just half an hour weeding can burn up to 150 calories, and heavier tasks like hedge trimming can burn over 400 calories per hour.

Foster says: In the same way going for a run would be, gardening is a really positive way or burning calories, staying active, and being outside. Simply being outside we know is better for our mental health, reduces the risks of depression and seasonal affective disorder, and improves our vitamin D levels naturally.

If youve resisted the ice cream but crumbled at the sight of a cold glass of wine, then youve fallen into a common misapprehension about the calorie content of alcohol.

In February 2022, the Alcohol Health Alliance UK (AHA) revealed adults can exceed their recommended daily limit of sugar by drinking just two glasses of wine. A pint of beer can have as many calories as a Mars bar, and a large glass of white wine could be the same as an ice cream

Foster says: We know that alcohol is bad for us, but in terms of calories, alcohol and other liquid calorie drinks are just wasted fuel we dont need.

Whether you find it easier to skip breakfast or have an early dinner, there are lots of potential benefits to intermittent fasting.

A 2021 study published in the British Journal of Nutrition by the University of Nottingham showed that a group of women aged 18-45 who ate their last meal of the day between 7pm and 7.30pm for 12 weeks lost more weight and more centimetres from their waistlines than women who ate between 10.30pm and 11pm.

Intermittent fasting can improve your metabolism because it helps you burn through your carb stores during the fasting period and helps use more fat for fuel. Thus promoting weight loss.

Ulrike Kuehl, dietitian at Lumen,, a portable device and app that measures your metabolism in real time with just your breath, explains: Time restrictive eating is a type of intermittent fasting that has shown to significantly increase metabolic health due to improvements on insulin sensitivity, oxidation and inflammatory levels and even the weight by just restricting the 'eating window' during the day, more specifically, between no more than 8-10 hours during daytime.

If youre eating as you read this, you might want to put your fork/sandwich/chopsticks down. A 2019 review by the World Obesity Foundation found that mindful eating was just as effective for weight loss as limiting energy intake and restricting food choices.

Dr Foster explains: Your satiety hormone is called leptin. And it makes you feel full when it is released, but like most hormones, they take time to work and therefore by eating quickly you can get more food in before you feel full. The opposite is also true eating slowly will still stimulate leptin, making you feel full but you simply wont have eaten as much and you wont fancy any more.

Yes, eating more vegetables, whole grains, nuts, seeds and legumes could help you lose weight.

A 2019 study in the Journal of Nutrition showed that increasing fibre intake was the strongest predictor of weight loss, with 4g of extra fibre consumed daily being associated with an extra 3.25kg of weight lost over six months.

"Studies show that individuals who consume more fibre tend to be at a healthier weight, but this does not prove outright that increasing fibre causes weight loss," says Dr. Nadja Auerbach, Clinical Operations Associate at Thriva.

"Other studies looking directly at the impact of adding fibre supplements for weight loss have shown mixed results

"Theoretically, eating foods in high fibre can result in a greater feelings of fullness, and better regulation of blood sugar levels which can help with efforts to lose weight, and minimise cravings."

Sometimes its about resorting to shock tactics. Logging your food, either in a hand-written journal or an app, can help you keep track of what you've eaten so that you can understand the impact of your nutrition choices on your weight loss progress.

"The theory behind food journals is that by recording everything you eat, you are keeping yourself accountable," explains Dr. Nadja Auerbach. "This has been backed by research, which suggests that those who keep a food diary can lose more weight than those who dont."

Hara hachi bu is a Japanese term meaning Eat until you're 80% full. It originated in the city of Okinawa, where people use this advice as a way to control their eating habits. Eating slowly, see above, will help you to do this. As will using small plates so you arent tempted to give yourself a huge portion.

Try looking at your plate and deciding how much might make you feel full. Then estimate what 80 per cent of that amount would look like. Perhaps its two-thirds of the food on your plate.

"One doesnt have to focus on 80 per cent as an exact number," says Dr. Nadja Auerbach. "The aim is to stop eating once you feel satisfied, rather than overly full. You want to feel content, not hungry and not overly stuffed.

Its sensible to stay on top of your water intake when its hot. However if youve ever reached for a snack when really you should be having that delicious glass of tap water, then youre one of the 37 percent of people clinical studies have shown mistake thirst for hunger because thirst signals can be weak.

As well as reducing your calorie intake, its been suggested that drinking water increases the efficiency of lipolysis, the way the body burns fat for energy.

However, you dont have to be glugging back the glasses. The idea of drinking 8 glasses of water a day really has no evidence behind it and is just an urban myth, says Dr Foster. We need about 2-2.5 litres per day depending on activity and body shape and age.Twenty per cent of this comes from food already, so actually a better marker is to look at your urine if its light you're drinking enough.

What can be nicer on a sunny day than a jolly cycle? Youd be forgiven nowadays for thinking that youre not a cyclist unless youre in lycra. However the benefits of cycling arent exclusive to those who work up a sore sweat.

A 2016 study by the University of Colorado Boulder found that using an electrically-powered bicycle on a regular basis can provide riders with an effective workout while improving some aspects of cardiovascular health, especially for riders who previously had been sedentary. While a Norwegian study showed that electric bikes cause people to cycle longer and more often. The effect was strongest on women.

This article is kept updated with the latest advice.

The rest is here:
How to lose weight for summer 2022 with these 11 easy steps - The Telegraph

Some foods are considerably healthier than others from a nutritional point of view, and healthcare professionals and nutritionists consider certain foods to be extra beneficial, a case in point being black pepper.

It is not only a useful flavouring element but a rich source of minerals and nutrients. Most of everything, its easy to incorporate black pepper into your diet. If you are a fitness enthusiast looking to lose weight quickly, then you need to add black pepper to your daily menu.

However, the easiest way of consuming black pepper is to infuse it in drinks.

Other than weight loss, black pepper is highly beneficial in several sectors of ones health. Read further to know the health benefits of black pepper-infused water.

This black pepper water is an easy-to-make recipe with several health benefits. Plus, being an easily available ingredient in any store or supermarket, it becomes easier to walk towards a healthy life.

A strong immune system helps avoid illness, and black pepper is popular for having properties that can boost ones immunity.Its active compounds have a role in boosting white blood cells, which your body uses to fight off invading bacteria and viruses. Therefore, consuming black pepper-infused drinks can help fight mild illnesses.

If you are one of those who suffer from indigestion very often, black pepper water may give you relief. As it is known to interact with digestive enzymes and fluids that aid digestion, it improves one gut health. It also has a beneficial effect on pancreatic enzymes, which intensifies the whole digestive process.

Gut problems can affect ones mood, increase the chances of chronic diseases, affect immune function, and more. Studies have shown, that black pepper can help increase the good bacteria in the gut, which will fight against all possible diseases. Hence, this improves gut health. Nothing easier than consuming black pepper in form of water, as it also helps detoxify the body naturally.

Black pepper contains piperine, which is a compound that improves digestion and metabolic performance, thus reducing fat accumulation in ones body. Therefore, adding black pepper tea or lukewarm black pepper-infused water to our daily diet can help in managing obesity.

As mentioned earlier, black pepper is rich in piperine, and studies have found that it has antioxidant properties. This compound can help stop the damage caused by the free radicals.

Lukewarm black pepper water is very much beneficial for intestinal health. It replenishes skin cells and cures dryness hence, ones skin feels hydrated and rejuvenated. It also keeps the body energized throughout the day.

Warm black pepper water helps detoxify and cleanse the body from within. It secretes more hydrochloric acid in the stomach and improves the health of ones digestive system. This allows the body to feel more cleansed and glow from within.

Not only drinking black pepper water but also applying it on the face, can improve the skin texture. If you are one of them who is facing tiny bumps on the skin; take a table spoon of coarse black pepper powder and mix it with a teaspoon of yoghurt. Apply it to the face and gently massage it. Leave it for 15 minutes before washing off with lukewarm water. This will help the skin regain the clear glass skin texture.

On the other hand, drinking a combination of peppercorn and warm water can help the skin cure itself from within.

Steps to make black pepper water:

Boil a few black peppercorns and boil them in one cup of water. When the water changes its colour to look a little concentrated. Off the flame and pour the water into a mug and have it.

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Health benefits of Black Pepper Water: Helps in weight loss, improves skin texture and many more - Kalinga TV

The popularity of meal replacements is on the rise today. Meal replacement shakes, and meal replacement powders are well known among people trying to lose weight.

If you want to get rid of your extra weight, you will start by cutting down on your daily calorie consumption. This can be done in two ways: following a low-calorie nutritional diet or exercising to burn off those calories daily. But, these methods have their issues; for instance, not everyone can follow an extensive exercise routine every day for many reasons.

Similarly, following a complicated diet can also be annoying and challenging. Moreover, many people have dietary restrictions and health restrictions that make dieting and exercise even harder, not to mention that these activities can be very time-consuming. Many people are now turning towards alternatives such as meal replacements.

Meal replacement shakes provide consumers with an easy and hassle-free way of losing weight. They help them meet their daily calorie goals without following any complicated routine.

Most meal replacement shakes also contain vital nutrients, healthy fats, proteins, vitamins, and minerals to ensure that you dont skip out on any essential components while losing weight.

Healthy meal replacement shakes provide a solution and easy substitution for any complete meal that one would consume while on a diet. Additionally, more than a few vegan meal replacement shakes use a vegan meal replacement formula to cater to people with dietary restrictions.

For this list, our research and editorial team has looked at the various meal replacement shakes and meal replacement supplements available in the market today. We have identified what we believe is the best meal replacement shake you can get your hands on.

Each meal replacement was judged based on factors to ensure that we only included the best meal replacement shakes. So, if you are on a journey to lose weight and looking for a reliable source of proteins, healthy fat, essential vitamins, and minerals, this list is for you.

In addition to the best meal replacement shake, we also have a few other helpful programs that we have included on our list. If losing weight is your goal, then meal replacement shakes are the way to go, so lets look at our picks for the best meal replacement shake.

The PhenQ Complete Meal Shake is an easy-to-consume and gluten-free meal replacement shake. PhenQ is set to be the best meal replacement shake you can buy today with natural ingredients such as ashwagandha and flaxseed.

PhenQ Meal Shake claims to help you lose weight and feel more energetic naturally and healthily. This meal replacement shake is packed with healthy fats, vitamins, and minerals to ensure that you dont miss these vital nutrients while consuming their shakes.

According to their official website, the ingredients used to make the PhenQ Meal Shake are vegetarian and vegan. This makes PhenQ may just be the best vegan meal replacement shake on this list.

The official website also claims that regularly drinking meal replacement shakes made by PhenQ helps consumers lose body fat and weight.

PhenQ is shipped worldwide at no additional shipping costs, making it more accessible than many meal replacement shakes on our list.

Instant KnockOut Complete is one of the best meal replacement shakes. It has a unique plant-based protein concentrate that makes this fat-burning meal replacement powder a rich source of proteins to help meet your daily requirements.

This is a good meal replacement shake for beginners and people new to meal replacements, as it has 400 calories in each serving. The calories, protein content, the complete amino acid profile, and saturated fat content make sure that you lose all that unwanted fat and weight without any hassle.

Some of the other ingredients in the Instant KnockOut Complete meal replacement shake, such as chia seeds, medium-chain triglycerides, aka MCTs, and golden flax seeds, are known for weight loss. These ingredients work together to ensure that you feel energetic throughout the day even when consuming fewer than usual calories by providing you with the goodness of a nutritious meal.

Owing to these factors, the Instant KnockOut Complete can be considered a complete meal replacement shake and is one you should try out.

Exante is a famous brand in the dietary supplement space. It is well known for its weight loss shakes and protein powders. Today, we are looking at the Exante Meal Replacement Shakes, which are meal replacements offered by Exante.

This Exante Meal Replacement Shake comes in a wide range of tasty flavors, but dont let that distract you from the fact that every Exante Meal Replacement Shake is packed full of healthy and natural ingredients. Exante Meal Replacement Shakes have also considered complete meal replacement shakes as in addition to their weight loss benefits; they also have a slew of other health benefits.

Every Exante Meal Replacement Shake serving comes with 26 vitamins and minerals and 12 grams of protein from whey protein isolate. All this is provided to you within just 130 calories, which is excellent for anyone on the lookout for a healthy, low-calorie meal replacement shake.

Another tiny but important detail that makes Exante Meal Replacement Shakes one of the best meal replacement shakes here is that they have an accommodating support team that can guide you through their products easily. They also have a beautiful overall user experience that makes your weight loss journey a thoroughly delightful event.

Fit&Lean Fat Burning Meal Replacement Shake is one of the most popular and best meal replacement shakes on Amazon. It boasts over 8000 reviews on the online marketplace, most positive, and found Fit&Lean helpful in their weight loss journeys.

This high customer trust level sets Fit&Lean Fat-Burning Meal Replacement Shake apart from other meal replacement shakes today. The Fit&Lean Meal Replacement Shake is a power-packed meal replacement powder that uses an organic fruit and vegetable blend, a digestive enzyme blend, and Probiotics to help with weight loss, energy levels, and digestive health. This meal replacement shake also has healthy fats essential for your body.

Another critical factor that makes Fit&Lean so popular is that it is available in a wide variety of unique flavors such as strawberry shortcake, vanilla ice cream, and more to make this weight loss journey easy and tasty. It is one of the better-tasting weight loss shakes on this list.

Each serving of Fit&Lean fat-burning meal replacement shake comes with about 20 grams of protein, 10 to 11 grams of fiber that is good for digestion, the goodness of 28 to 30 whole fruits and vegetables, and herbal ingredients such as green coffee bean extract.

It also has 50 million CFU probiotic bacteria. As a result of all these factors, we have included Fit&Lean on our list of the best meal replacement shakes.

Garden Of Life Raw Organic Meal replacement shake is the perfect and best meal replacement shake in the plant-based meal replacement shake category. Garden Of Life Raw Organic Meal uses plant-based proteins as its primary protein source, making this one of the best meal replacement options for people with dietary restrictions.

Garden Of Life Raw Organic Meal has been considered one of the best weight loss shakes. It comes with the benefits of 44 superfoods, essential vitamins, and minerals necessary for your bodys overall health and well-being.

Garden Of Life Raw Organic Meal is another low-calorie meal replacement shake, clocking it at just around 130 calories per serving, similar to Exante Meal Replacement Shakes.

Another thing that makes Garden Of Life Raw Organic worthy of the staggering thirty thousand reviews on Amazon is that it is gluten-free and sugar-free, making it very accessible. They also claim it to be free from any unnecessary additives.

IKARIA Lean Belly Juice is a famous meal replacement shake and a weight loss shake. It is practical thanks to its natural components that provide your body with saturated fat, vitamins, and minerals while ensuring that you are staying on track with your weight loss goals.

IKARIA Lean Belly Juice uses turmeric, which is well-known and widely used for its medicinal properties. Turmeric and other ingredients such as cranberry extracts ensure that you dont feel hungry too often and that your cravings are under control.

Another factor that makes IKARIA Lean Belly Juice one of the best meal replacement shakes is that it uses ingredients and digestive enzymes that arent usually used in standard protein powders or meal replacement powders. This makes IKARIA Lean Belly Juice unique and suitable for weight loss.

Okinawa is an island city in Japan. Other than its natural beauty and beaches, Okinawa is well known for being the place with the highest life expectancy. This is attributed to the diet of the people living there. After closely studying the diet ingredients and methods used by the people of Okinawa, the Okinawa Flat Belly Tonic was created.

This Flat Belly Tonic uses traditional, gluten-free ingredients from Okinawa such as Acai berry, Inulin, Pipperine, Mulberry, and more to provide a complete meal replacement solution. This meal replacement shake replenishes your bodys natural vitamins and minerals and boosts protein production using a full amino acid profile.

Besides helping consumers lose weight, Okinawa Flat Belly Tonic also boosts their metabolism and energy levels, making them healthy and preventing specific aging-related symptoms. Because of these factors, Okinawa Flat Belly Tonic is one of the best meal replacement shakes on this list.

Green Regimen Elite Protein is another good meal replacement shake that uses plant-based protein, similar to Garden of Life Raw Organic Meal. Thanks to its rich protein profile, this best weight loss shake is designed to help you lose weight while building muscles.

Green Regimen Elite Protein is a gluten-free and sugar-free meal replacement shake that uses pea plant and hemp extract for protein. What sets Green Regimen Elite Protein apart from most meal replacement shakes is that it has some of the lowest natural metal content, which means additional health benefits for you in the long run.

Golden Superfood Bliss is one of the best meal replacement shakes for vegan people and people who have dietary restrictions. It uses a vegan meal replacement formula alongside some well-known superfoods to help you lose weight while maintaining essential vitamins and minerals.

The Golden Superfood Bliss meal replacement powder is another famous meal replacement shake that uses turmeric because of its well-known healing properties. Turmeric is a natural antioxidant good for weight loss and has many other medicinal qualities. In addition to turmeric, Golden Superfood Bliss also has MCTs and Ashwagandha, suitable for your health.

Once you drink meal replacement shakes like Golden Superfood Bliss, you will never go back to extreme diets as it gives you the benefits of a complete meal in the form of a straightforward meal replacement shake.

The KaChava Tribal Superfood is yet another complete meal replacement product. This meal replacement shake comes in the form of easy-to-consume meal replacement powder that uses herbal and naturally occurring ingredients.

The meal replacement shake is one of the best meal replacement shakes you can get your hands on as it is one of the few weight loss shakes that have Omega-3 fatty acids, which are said to be good for your immunity. This makes KaChava Tribal Superfood great for meal replacements for many consumers.

The meal replacement shakes by KaChava Tribal Superfood only give you about 240 calories in each serving which are just enough calories to keep you healthy. This makes it ideal for people looking to consume fewer calories without artificial flavors.

Ladder Whey Protein Shake is quite different from many meal replacement shakes on our list. This meal replacement shake is primarily for people who are not just looking to lose weight but also trying to get lean muscles.

Many weight builders drink meal replacement shakes to help them with their daily workout and give them their protein boost. The Ladder Whey Protein is a weight loss shake that works similar to traditional protein powders.

We could not confirm if Ladder Whey Protein was an utterly vegan meal replacement formula. Still, we did come to know that it uses plant-based protein sources and contains essential nutrients that make it a very well-balanced meal replacement shake.

Lanta Flat Belly Shake is a meal replacement shake designed to help you achieve the flat and lean belly that you have desired forever. Lanta Flat Belly Shake is one of those rare no-nonsense meal replacement shakes. It makes use of natural and proven ingredients for real and tangible results.

Ingredients such as Ashwagandha Extract and cinnamon bark promote nutritional facts and help lose weight. Drink meal replacement shakes such as Lanta Flat Belly Shake can also help you get your required vitamins and minerals with ease.

Hence, due to its natural composition and essential health-related benefits, we have included Lanta Felt Belly Shake.

A ketogenic or keto diet is a very strict and popular low carb and low-calorie diet where people consume fewer calories to lose weight quickly and effectively. Although the Keto Diet is very famous and practical, it is tough to keep up with and requires people to follow a long list of rules and restrictions, which isnt possible for everyone.

This is where NatureFuel Keto Replacement comes in. These meal replacement shakes are made with a ketogenic diet to help people gain the weight-loss benefits associated with the keto diet from a single weight-loss shake. This is what makes NatureFuel different from most meal replacement shakes.

NatureFuel uses a vegan meal replacement formula that is sugar-free and gluten-free with no GMO to bring you one of the best meal replacement shakes you can buy online today.

Orgain Organic Meal is another trendy meal replacement shake brand. Orgain Organic Meal uses organic and natural ingredients to help you eat fewer calories overall without losing any essential vitamins and minerals.

This meal replacement powder has 20 grams of your daily protein requirement and 7 grams of your daily fiber requirements in each serving. Each serving of Orgain Organic Meal adds up to 240 calories which is excellent for people looking for a moderate amount of time to lose weight.

A cancer survivor made Orgain Organic Meal help him with his weight loss journey. This meal replacement product claims to be free from added sugar, artificial flavors, gluten, and GMOs, making it overall safe for consumption.

The Organifi Complete Protein meal replacement shakes are the following product on our list for the best meal replacement shakes. Organifi Complete Protein is a complete meal replacement shake like other meal replacement shakes on this list.

Organifi Complete Protein is a great meal replacement shake for anyone looking for a method to lose weight that is stress-free and easy. It is GMO-free and plant-based, making it a vegan meal replacement shake. It uses Pea Protein from the Pea Plant to provide you with a healthy dose of natural protein with each dose.

Organifi Complete Protein is a balanced meal replacement shake. It consists of a well-balanced amount of vital nutrients such as vitamins and minerals, saturated fat, and more to help you with your health goals. We recommend Organifi Complete Protein as a healthy and gluten-free alternative to many other meal replacement shakes.

RSP TrueFit makes some of the most promising meal replacements, and lean meal shakes here. They use holistic and natural ingredients to give you all the benefits of a nutritious meal, such as saturated fat, vitamins and minerals, proteins, and more that you wont find in other meal replacement shakes.

Each RSP TrueFit serving contains 25 grams of grass-fed protein, 12 healthy fruits and vegetables, 8 grams of prebiotic bacteria, 3.5 grams of good quality healthy fats, and over one billion CFU probiotics which adds to its digestive benefits.

So if you are looking to lose weight but do not have the time or patience for a healthy diet, then RSP TrueFits meal replacement shakes are ideal for you.

If you want a complete solution to help you lose weight and maintain your health, then the raw organic meal Vega One All-in-One Shake is the ideal meal replacement shake for you.

It is one of the few meal replacement shakes that is indeed all in one. This can be credited to the comprehensive list of nutritional components in raw organic meal Vega One. It uses pea protein, hemp protein, vegetables, fruits, and other herbal extracts to make sure that you lose any excess fat without much trouble.

This meal replacement shake is filled with vitamins A, C, and D, omega-3 fatty acids, and other crucial nutrients that make it very good for your health and cement its place as one of the best meal replacement shakes.

We have a recipe book that contains vegan smoothie recipes that can work as meal replacements for the following product. These recipes are easy to make, and each of them includes details about the amount of healthy fat, vitamins and minerals, and other essential nutrients they contain.

With Vegan Protein Smoothies, anyone can whip up a smoothie that can be used just like a store-bought balanced meal replacement shake in no time. It is also the best meal replacement-based product for anyone following a vegan diet or who wants to go vegan, as the recipes in this book are vegan.

We would recommend this book for people who enjoy having a morning process and are very strict on what they put in their bodies. It can also make an excellent gift for a friend or loved one struggling with saturated fat issues.

The Smoothie Diet is a 21-Day weight loss program that Coach Drew created. It is a program built to rewire your brain to switch to healthier habits, which can help you lose weight. It contains a wide variety of important information that isnt easily found even on the web.

You can find recipes, tips, tricks, and information about standard protein and traditional protein powders. With the help of this program, you get fact-based and research information instead of general guesstimations. It is a comprehensive guide designed to make your body healthier, boost your energy levels, and feel better.

Now that you know what brands of meal replacement shakes are the best, you must be wondering if meal replacement shakes are worth it and what does science think about them? So lets take a minute to answer the question of the science behind a balanced meal replacement shake and how one can lose weight when they consume meal replacement shakes.

According to this research paper, meal replacement shakes are as effective as a balanced diet in dealing with your bodys natural metabolism issues. Another study suggested that meal replacement shakes and health supplements, such as a nutritional bar or a weight-loss shake, can be effective for diabetic-induced weight gain.

Another research paper that focused on the cause and effects of hunger pangs stated that the use of hunger suppressants and foods that are more filling than others could gradually slow down the rate of weight gain in a person. Similar studies by Nestle and other brands also revealed that meal replacements and meal replacement shake powders are generally suitable for your body and can be used to help with weight loss.

Weight loss is a big deal, and its something that most of us want to achieve in our lives. But if you are like most people, dieting can be terrifying. We mean, who wants to give up food? Who wants to skip meals? And what about all those calories we just dont have time for? There are many ways to lose weight without giving up your favorite foods.

One of the best things you can do when trying to lose weight is to maintain a calorie deficit. This means eating less than you burn off throughout the day. If you eat 500 calories on an average day, you will need to exercise to burn 500 calories. So, by maintaining a deficit, you will not only lose weight but also keep yourself from gaining any more.

A calorie deficit is one of the best ways to lose weight because it helps reduce the amount of fat stored in your body. It is important to note that this method works best when combined with other healthy lifestyle changes such as exercising regularly and getting enough sleep.

Fiber is one of the critical components of a healthy diet. It helps with digestion, keeps you full longer, and helps reduce cholesterol levels. When you consume fiber-rich foods, you will feel fuller faster, making you less likely to overeat. You should try to get at least 25 grams of fiber each day.

Fiber-rich foods include whole grains, fruits, beans, nuts, seeds, and legumes. Since these foods take longer to digest, they help you stay satisfied longer so that you wont reach for snacks between meals. This will help you cut down on unhealthy snacking.

Sleep plays a massive role in how well you perform during the day. Getting enough sleep will help you stay focused and energized to accomplish everything you need to get done. Try to go to bed early and wake up early to maximize your productivity.

Sleep is essential because it allows your body to repair itself. Without enough sleep, your metabolism slows down, making it harder to lose weight. Try to get 7 hours of sleep every night.

Its standard advice to skip breakfast and lunch and eat small snacks throughout the day. However, this isnt always the best way to lose weight. Skipping meals or even missing dinner could lead to hunger pangs later in the day. Instead, focus on eating smaller portions throughout the day and make sure youre getting adequate nutrition.

Studies show that people who regularly skip meals tend to gain more weight.

If you want to lose weight, you must exercise regularly. Exercise releases endorphins into your brain, which gives you a natural high and boosts your mood. It also burns calories, making it easier to lose weight. Endorphins also release serotonin, which helps regulate appetite. How are serotonin and appetite-related? Serotonin regulates how much food you crave, while being hungry affects how much serotonin you produce.

Studies show that exercising regularly can decrease your appetite. Some studies suggest that regular exercise may be as effective as medication in controlling obesity.

You may think that exercising too much would make you gain weight, but this isnt true. Exercising regularly actually burns fat and increases your metabolic rate. Make sure to find exercises that you enjoy doing so you stick to them.

Eating healthy foods like fruit, veggies, lean meats, fish, low-fat dairy products, and whole grains can help you lose weight. These foods contain fewer calories than junk foods, such as chips, cookies, candies, and other sugary treats. They also provide vitamins and minerals that support good health.

Try to eat five servings of fruits and vegetables every day. This includes two servings from the following groups: dark green (such as spinach), orange/yellow (such as sweet potato), red/purple (such as tomatoes), and blue/black (such as broccoli).

Instead of trying to lose weight quickly, focus on losing weight slowly. If you try to lose weight too fast, you might risk gaining all the weight back.

When you start dieting, you should do it safely. You dont want to injure yourself by using unhealthy methods. Instead, use safe practices to lose weight. Here are some tips to keep in mind when starting a new diet plan:

Sugar is a significant contributor to cravings and binge eating. It causes blood sugar levels to spike, which leads to feelings of hunger. Cut out refined sugars such as soda, candy, ice cream, cakes, cookies, etc., and replace them with fruit. Fruit contains natural sugars, but they wont spike your blood sugar level.

Sugar is a primary culprit when it comes to obesity. It is found in processed foods and drinks, especially soda. Sugars cause blood sugar spikes that lead to cravings for more sweets. They also slow down metabolism, making it harder to shed pounds.

If you want to lose weight fast, you must avoid sugary foods altogether. Instead, opt for healthier options like fruit or low-fat yogurt. Try drinking water instead of sodas. Also, limit your refined carbs such as white bread, pasta, and rice.

Sugar also contributes to tooth decay. To prevent cavities, brush your teeth twice daily and floss after each meal or snack.

Stress can play a massive part in whether or not you succeed in losing weight. Studies show that stressed individuals eat more and weigh more than non-stressed individuals. By taking steps to relieve your stress, youll be able to avoid these unhealthy habits.

Stress management techniques include relaxation, meditation, yoga, deep breathing, exercise, journaling, and talking to friends and family about your problems.

Alcoholic beverages contain empty calories that dont contribute much nutrition. The same goes for cigarettes. These substances have been linked to an increased risk of cancer and heart disease. If you want to lose weight, quit smoking and alcohol altogether.

Exercise boosts your metabolism, which means youll burn more calories even while resting. Exercise also improves your mood and relieves stress. Try to work up to 30 minutes of physical activity three times each week.

If youre looking for a way to improve your fitness routine, consider joining an online gym. Many free options are available, including Fitocracy, MyFitnessPal, DailyBurn, and LoseIt!.

Technology has become an integral part of our lives, and we use it to track everything from finances to personal information. Use technology to help you monitor your progress toward reaching your goals.

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The Top 19 Best Meal Replacement Shakes for Weight Loss Support - Mercer Island Reporter