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I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day – MSN Money

Posted: May 29, 2020 at 1:47 am

POPSUGAR Photography / Matthew Kelly / Claudia Totir I've Lost 15 Pounds on the Noom Diet App, and Here's What I Eat in a Day

Editors note: The opinions in this article are the authors, as published by our content partner, and do not necessarily represent the views of Microsoft News or Microsoft. MSN Health Voices features first-person essays and stories from diverse points of view. Click here to see more Voices content from MSN Lifestyle, Health, Travel and Food.

I'm a fitness editor, and I live a pretty healthy lifestyle - I exercise five to six days a week, eat a whole-foods-based diet, and get at least seven hours of sleep a night - but in January of this year, I found my weight creeping up on the higher end of what I find comfortable. I've struggled to keep weight off my whole life, and thanks to my bipolar II medication, general stress, and love of happy hour, this has only gotten harder as I've gotten older.

I also have PCOS (polycystic ovary syndrome), which means I need to be careful with my weight: women with PCOS are more likely to develop type 2 diabetes and insulin resistance (and women with PCOS have a harder time losing weight, which makes this all a fun cycle).

All of that being said: I wanted to check out the Noom weight-loss app to see if it could help me shed some pounds and get back on track with a healthy lifestyle. Created with the help of registered dietitians and other experts, the Noom app aims to not only help you lose weight, but also change your behaviors and reevaluate the thought processes behind the decisions you make. Each day includes new articles on topics such as portion control, staying motivated, identifying your social triggers, and how to decode a restaurant menu.

Noom also includes a daily calorie target, which adjusts based on how much activity you got that day (you manually log your exercise or sync up to your Fitbit or Apple Watch). One of my favorite features of Noom is the comprehensive food log where you type in what you ate and track your daily calories. If your food isn't in Noom's database, you can manually add the nutrition information. It also provides a color-coded breakdown of your food based on how calorie-dense they are: green (fruits, veggies, most whole grains, complex carbs), yellow (lean meats, starches, eggs), and red (typically processed junk food but also healthy calorie-dense foods like oils and nuts). You are supposed to aim to eat as many green and yellow foods as possible and limit your red foods to 25 percent or less of your diet.

The biggest adjustment for me was keeping track of everything I ate. Sure, I eat a pretty well-balanced diet, but I'm often tempted by treats in the work kitchen or all of the tasty snacks sent to my office. After hours, it's easy for me to let one glass of wine turn to three and get carried away with the free chips and salsa. Signing up for Noom really helped me figure out where I tend to overeat and track the true size of a healthy portion: 1/4 cup of almonds is a good-sized snack. Half a bag is not.

Video: How to avoid gaining the COVID-19 pounds (Courtesy: Buzzs60)


After four months on Noom, I'm down 15 pounds! Not as fast as I would have liked, but I do realize that slow and steady wins the race. I didn't do anything radical aside from read the Noom articles, log my food, work out, and pay attention to my daily calorie budget. Although every day is different for me food-wise, here is an example of what a typical day of eating looks like.

My daily calorie target depends on how much activity I've done that day. If I've worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,200-1,300 a day. Here is an example of a day where I had a moderate workout:

Breakfast: protein smoothie (430 calories)

1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)

1/2 banana (52 calories)

1 tablespoon Perfect Keto Pure MCT Oil (130 calories)

1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)

1 cup baby spinach (7 calories)

3 flowerets of raw cauliflower (9 calories)

3 giant frozen strawberries (12 calories)

Lunch: breaded chicken breast with quinoa and broccoli (405 calories)

3 ounces chicken breast (175 calories)

1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)

1 teaspoon olive oil (40 calories)

1/2 cup cooked quinoa (111 calories)

1 cup roasted broccoli (54 calories)

Afternoon snack: almonds and collagen water (180 calories)

17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)

Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)

Dinner: baked salmon with quinoa and broccoli (397 calories)

3 ounces cooked salmon (195 calories)

1/2 cooked quinoa (111 calories)

1 cup steamed broccoli (55 calories)

1 pat of butter (36 calories)

Daily total calories: 1,412

Image source: Noom app

On this day, I did a pretty good job of loading up on mostly green foods, a nice amount of yellow foods, and limiting my red foods. I know some of my diet staples are red (like MCT oil and almonds), but I'm going to keep eating them - I just pay attention to the portion sizes.

I tend to eat the same things over and over, which is one way people find weight-loss success: it takes the guesswork out of having to plan so many meals each week. I also try and meal prep on Sundays, and on this particular day, I made big batches of quinoa in the rice cooker and broccoli (both steamed and oven-roasted) to last for lunches and dinners. I also baked breaded chicken breasts for lunch and salmon fillets for dinner to get my protein in.

My protein smoothie can sometimes be my biggest meal of the day. I make a calorie-dense smoothie like this after my big morning workout to refuel my body and keep me full well until my late lunch. Sometimes I need to supplement with a mid-morning snack, but most days I'm satisfied until 2 p.m. or so.

If I have a day where I know I'm going to be getting drinks after work or want to make room for a delicious chocolate chip cookie from the break room, I make adjustments in my diet the rest of the day. Maybe I'll skip the MCT oil in my smoothie or forgo an afternoon snack. Sometimes I'll trade in my quinoa at lunch for double the veggies or leave out the butter on top. Every little tweak or adjustment counts toward my daily calorie target. And while I didn't reach for something sweet after dinner on this day, I usually have some type of dessert each day that's less than 100 calories: a square of dark chocolate or a dark chocolate peanut butter cup from Trader Joe's.

I have never felt deprived doing Noom and I always listen to my hunger cues. Noom has really opened my eyes to what an accurate portion size is and how to plan your meals around your daily calorie target. I still have a little ways to go to hit my goals, but tracking everything in Noom makes it easier.

Slideshow: Healthy and inexpensive ways you can de-stress at home (Provided by PopSugar)

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I've Lost 15 Pounds on the Noom Diet App, and Here's What I Eat in a Day - MSN Money

Investing in Dietary Guidelines Will Leave Us Better Prepared for the Next Pandemic – Union of Concerned Scientists

Posted: May 29, 2020 at 1:47 am

As US cases of COVID-19 near 1.7 million, we continue to learn more about the nature of the disease, including the factors that influence susceptibility to COVID-19 and the severity of symptoms.

Some of these risk factors, like age and certain health conditions, are beyond our ability to control.

Others, we have a shot at improving.

For example, reports of new cases continue to show that the people bearing a disproportionate burden of COVID-19 infections are people of color, including Black and Hispanic populations. The Navajo Nation now has the highest per-capita infection rate in the US. Importantly, the risk factor here is not race, but rather racism, a tenacious feature of most social and political systems in the US. Aggressively addressing systemic racism would have innumerable benefits for communities throughout the countrynot the least of which would be improved health outcomes in the face of a pandemic.

Another population with increased susceptibility to COVID-19 is composed of individuals with poor nutrition and higher rates of diet-related conditions like type 2 diabetes. This is no small populationnine in ten adults fall short of daily recommendations for fruits and vegetables, and about six in ten US adults are living with one or more chronic diseases. Again, people of color are disproportionately represented, reflecting deeply rooted racism within the food system. And again, the potential benefits of reducing this risk factor go far beyond COVID-19: an abundance of research supports the notion that better nutrition translates to better overall health and longevity and lower healthcare costs.

Tackling big issues like racism, poor nutrition, and resulting diet-related health disparities may seem daunting in the midst of meeting the immediate needs of a country in crisis. But its critical that we act nowand theres a policy opportunity ready and waiting that could help.

While the government scrambles to find solutions to the sudden financial instability and food insecurity facing millions of families, another process is quietly proceeding in the background that could have enormous implications for diet and health for years to come. By the years end, scientific experts and federal agencies will have developed the 2020-2025 Dietary Guidelines for Americansan opportunity to take decisive action to address diet-related health disparities for good.

Nutrition programs have become front-page news in recent months as more of us face financial strain and struggle to put food on the table. Anti-hunger and public health groups have petitioned the federal government to meet the burgeoning need by providing more funding and flexibility for the Supplemental Nutrition Assistance Program (SNAP, formerly known as food stamps), school meals, and other nutrition programs. And it appears that The Heroes Act, the new stimulus package passed by the House last week (now awaiting a response from the Senate), would deliver. The bill would boost maximum SNAP benefits by 15 percent, provide additional pandemic benefits to families with school-aged kids, and help schools cover the costs of adapting their food preparation and service to provide grab-and-go meals for kids and community members, among many other things.

The importance of the federal safety net in mitigating the effects of this public health crisis cant be overstated. But we would be foolish to assume that even the strongest safety net is anything more than thata safeguard that prevents people from hitting the ground when they fall.

But what if we could also plan ahead by making substantial investments in addressing diet-related health disparitiesparticularly for conditions like obesity, heart disease, and type 2 diabetesthat would not only improve the health and quality of life for millions of people today, but could also better protect our most vulnerable populations from future pandemics?

In other words, what if we could develop nutrition policies that prevented more people from falling in the first place?

The federal government has been publishing new editions of the Dietary Guidelines every five years since 1980. The primary purpose of these recommendations is to inform the national nutrition programs, like SNAP and school meal programs, that serve millions of children, families, seniors, and veterans every year and are now helping many more weather the COVID-19 crisis.

The Dietary Guidelines is based on the work of a committee of leading health and nutrition experts, the Dietary Guidelines Advisory Committee, and typically reflects the best available science. In fact, the core advice of the guidelines has changed little over the last 40 years: recommendations typically call on Americans to consume more fruit, vegetables, and whole grains; limit foods that contain high amounts of sugar or sodium; and develop healthy eating habits based on moderation and variety.

But anyone who eats can tell you that knowing whats healthy and eating whats healthy are two different things entirely. There are dozens of barriers that can keep your plate from looking like MyPlate, not least of which are the accessibility, affordability, and appeal of healthy foods. It doesnt help that a multi-billion dollar food industry can (and does) spend an inordinate amount of money on research, development, and marketing to best exploit human psychology and physiology to make sure we keep eating whats in the best interest of food companies, rather than our health.

At the risk of redundancy: all of these challenges are magnified by systemic racism that often keeps communities of color in poverty, living in neighborhoods inundated with fast food options and lacking in quality food choices, disproportionately exposed to junk food marketing, and subject to experiences of discrimination throughout systems ostensibly designed to support them.

And the guidelines havent ignored these factors entirely. Recent editions have begun to acknowledge the role that the systems and environments around us play in guiding decisions about our diets. The 2015-2020 Dietary Guidelines dedicated an entire chapter to this issue, outlining the roles and responsibilities of the public and private sector (like ensuring that places like schools, workplaces, and other food service establishments make it easy for people to eat healthfully) and identifying sector-specific solutions to help address household challenges to healthy food access. If fully implemented, these interventions could go a long way toward improving public health and resilience to outbreaks of contagious disease.

But heres the thing: five years after making these recommendations, the federal government still hasnt invested a dime in them. All the while, poor diets continue to plague the US population and diet-related disparities persist. The Dietary Guidelines is a rigorous, science-based document. But when it comes to addressing diet-related health disparities, thats all it is.

Im not the first person to speculate that the current COVID-19 pandemic will leave lasting impacts on our daily lives long after its most immediate threats have passed. Nor am I the first to suggest that, if were thoughtful, we might be able to shape this new world order to reimagine, rather than restore, the social and economic conditions that have left so many communities uniquely vulnerable to its consequences. But unfortunately, foresight is not the Trump administrations forte. Absent significant political pressure, our federal government is not likely to make the investments needed in nutrition research and practice to ensure that the future looks different when the next pandemic arrives.

Thats why its critical that the public speaks up and demands that investments in national nutrition become a public health priority. If we want the 2020-2025 Dietary Guidelines for Americans to leave us better prepared for the next pandemic and to help see us through this one, we need to ask our elected officials to start investing in actionable recommendations to address diet-related health disparities now. For the guidelines to achieve their full potential impact, there needs to be a robust and consistent implementation effort across all federal agencies, including federal nutrition programs; better coordinated and funded federal nutrition research; and comprehensive proposals to effect policy, systems and environment changes that support the social determinants of diet and health.

Well know more about the recommendations included in the next edition of the Dietary Guidelines on June 17, when the Committee previews the findings of its scientific report via webcast. By mid-July, the public will have the opportunity to view the scientific report in full and provide comments to the federal agencies that will develop the final guidelinesincluding input on the importance of thorough implementation. Check back on our website, or visit, to stay up-to-date and learn how to make your voice heard in this critical process.

August de Richelieu/Pexels

Posted in: Food and Agriculture Tags: child nutrition programs, COVID-19, COVID-19 and the Coronavirus Pandemic, Dietary Guidelines 2020-2025, nutrition, public health, SNAP

Support from UCS members make work like this possible. Will you join us? Help UCS advance independent science for a healthy environment and a safer world.

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Investing in Dietary Guidelines Will Leave Us Better Prepared for the Next Pandemic - Union of Concerned Scientists

Demand is rising for Adele’s rumored weight loss plan, the sirtfood diet. Here’s how it works. – Insider – INSIDER

Posted: May 28, 2020 at 5:47 am

After Adele made headlines again for her weight loss, there has been an uptick in interest in the eating plan she has reportedly relied on.

The "sirtfoods" diet isn't new, and Adele has not, herself, recommended it over even spoken about it, but Google trends for the term spiked this month as Adele's birthday Instagram post dominated the internet.

The concept was popularized in 2016 in a book titled "The Sirtfood Diet" by pharmacist Aidan Goggins and nutritionist Glen Matten.

It involves eating foods high in a protein called sirtuin, hence the name, and cutting calories for weight loss.

But, while the foods included in the diet are healthy, it could have some drawbacks by restricting what and how much you can eat, potentially making it tricky to follow in the long term.

Blueberries, strawberries, red wine, and dark chocolate are just a few examples of the most appealing sirtfoods you can enjoy on the diet. Other foods high in sirtuin are green tea, onions, celery, parsley, arugula, and kale, walnuts, buckwheat and citrus fruits.

There's some research that sirtuin-rich foods can help mediate the metabolism and potentially have benefits for extending your lifespan, although there's not yet enough data for fully understand how that might work.

Proponents of sirtfoods have also cited the fact that many of them (such as wine and leafy greens) are common in so-called "Blue Zones," areas of the world where people tend to live the longest.

Many of these foods are also high in other healthy compounds, including vitamins and micronutrients called polyphenols, substances found in plant foods that research suggests can have antioxidant and anti-inflammatory effects, helping to reduce the risk of many chronic illnesses and ailments associated with aging.

While these foods are individually health and fine to include in your diet, there's no evidence that specifically eating only sirtfoods is good for you. Plus, there's a lot of foods and nutrients that are left out of that list, including protein sources from chicken to beans, healthy fats, whole grains, and many more.

And the very low calorie limitations of the diet could be a problem, too. The plan follows a 7-day cycle of just 1,000 calories a day for the first three days and 1,500 calories a day for days 4-7.

Fewer than 1,500 to 1,200 calories can put you at risk of malnutrition, according to Harvard Health.Any diet that cuts calories so strictly is also very difficult to follow in the long term, nutritionist Rachael Hartley previously told Insider.

"A thousand calories is under the daily amount recommended for a 2 year old. So for an adult eating that and expecting to fuel their day, you might not keel over, but you're not going to have the energy to perform at your best," Hartley said.

It can also be risky for people with a history of eating disorders or who otherwise have a fraught relationship with food.

So, while it's fine to include a little more green tea, berries, and yes, even wine with your daily meals, it's still best to consult a nutritionist before jumping into the latest fad diet.

Read more:

The science behind Adele's 'sirtfood' diet and 24 other bizarre celebrity weight-loss plans

3 nutritionists show what they are eating during the coronavirus lockdown, and how to make the meals yourself

Intermittent fasting is the best diet for weight loss, but the Mediterranean diet is easier to stick to and healthier overall, study finds

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Demand is rising for Adele's rumored weight loss plan, the sirtfood diet. Here's how it works. - Insider - INSIDER

Past and present Rockets weigh in on James Hardens weight loss – Space City Scoop

Posted: May 28, 2020 at 5:47 am

Houston Rockets James Harden (Photo by Jim McIsaac/Getty Images)

As the league enters its seventh week without play, many of the Houston Rockets have been continuing to prepare for whats beginning to look like a July return. From Russell Westbrooks workouts with Kevin Hart to Robert Covington buying a hoop and installing a pool, the Rockets are finding different ways to stay ready.

James Harden has certainly taken his hiatus training seriously as well, as The Athletics Kelly Iko reported in an exclusive look at his workout regimen (subscription required).

Player development specialist Christian Polk shared an image of Harden during his boot camp that caught everyones attention, due to how different the former MVP looked.

The image is striking at first sight, as James has always had more of a bulky frame. On his Sirius XM showNBA Today, former Houston Rocket Eddie Johnson gave his thoughts on the new-look James. Harden looks good, said Johnson. The dude is in shape. He looks even better than when he was playing.

Per, Harden last weighed in at 220 lbs and was averaging 34.1 points per game before the league was shut down.

When asked about Hardens dramatic weight loss on his Instagram Live, Rivers conveyed how shocked he was at the transformed James.

I gotta see if that picture is real, started Rivers. Cause he looks I dont know what hes been doing during quarantine. He looks good though.

Austin also pointed out that a heavier Harden was still dominating:

Yall can call it what you want but beefy Harden was averaging 36 so I dont even know what skinny Harden is gonna do, said Austin. He definitely lost a cool 20 pounds.

Hardens 36.1 points per game average last season was the highest single-season average since Michael Jordans 37.1 in 1986-87.

With the NBA reportedly trying to resume within the next couple of months, its going to be interesting to see the kind of shape Harden will be in and how that will affect his game.

He and Westbrook seem to be kicking up their training to match their extreme desire to win a championship, and that will be a dangerous thing for the rest of the league.

Past and present Rockets weigh in on James Hardens weight loss - Space City Scoop

This Cattle Rancher Lost 122 Lbs. and Her Weight Loss Method Is Perfect for Life in Quarantine – KCTV Kansas City

Posted: May 28, 2020 at 5:47 am

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This Cattle Rancher Lost 122 Lbs. and Her Weight Loss Method Is Perfect for Life in Quarantine - KCTV Kansas City

Daphne Oz Shows Off Nearly 50-Lb. Weight Loss 9 Months After Baby #4 – Extra

Posted: May 28, 2020 at 5:47 am

Star mom Daphne Oz has dropped nearly 50 lbs. after welcoming her fourth child, Gigi, nine months ago.

She shared a photo of her slimmed-down figure on Instagram, and opened up about her weight loss journey.

Oz, a WW Ambassador, wrote, Im down nearly 50lbs since giving birth to Gigi 9 months ago I still have a way to go, but my aim to feel strong in my skin, energetic for my kids, and to love the way my clothes fit have been my guide. Ive had these goals in the back of my mind throughout the upheaval and stress of the past few months, because historically for me it would have been such an easy way to slip back into old emotional eating habits.

Daphne, the daughter of Dr. Mehmet Oz, praised the WW app and her coach for keeping her on track, saying, these guardrails help keep me honest in total food freedom.

The 34-year-old and husband John Jovanovic welcomed Giovanna Ines Jovanovic in August. They are also parents to Philomena, 6, Jovan, 4, and Domenica, 2.

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Daphne Oz Shows Off Nearly 50-Lb. Weight Loss 9 Months After Baby #4 - Extra

Did Rebel Wilson lose weight? Read her motivational message – Deseret News

Posted: May 28, 2020 at 5:47 am

Rebel Wilson, the star of Pitch Perfect, recently revealed she has a weight loss goal, and shared her motivation behind it.

Wilson shared her fitness goals in a new Instagram post. She revealed her goal weight and offered a motivational message for any of her followers who need a spark.

She wrote:

Wilson has been reportedly working out for a decent amount of time now, looking to lose weight in what she calls her Year of Health.

Wilson said in the past that she lost weight during the filming of Cats because it required her to be in warm temperatures and be physically active on set, according to People magazine.

I lost 8 pounds, shooting my number, in four days, Wilson said. One, because theres a lot of physicalities but also, they heated up the set very high, to almost 100 (degrees) Fahrenheit, so that we could never cool down.

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Did Rebel Wilson lose weight? Read her motivational message - Deseret News

Digital Weight Loss Market Projected to Witness Vigorous Expansion by 2020-2027 Expanding Current Industry Status by Top Players- Amazon, Bariatric…

Posted: May 28, 2020 at 5:47 am

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Digital Weight Loss Market Projected to Witness Vigorous Expansion by 2020-2027 Expanding Current Industry Status by Top Players- Amazon, Bariatric...

Weight loss story: Black patches started developing on my skin because of my weight – Times of India

Posted: May 28, 2020 at 5:47 am

While a lot of people understand the importance of changing the lifestyle in order to get fit, not everyone has the strength to follow through. On the day 27-year-old Manadeep Ganguli released that he needed to lose all the extra kilos and get healthy, he decided to revamp his lifestyle.Instead of following a strict diet or a strenuous workout regime, he proved that making small but effective tweaks in your daily routine can help you get back in shape. Want to know the lifestyle habits that helped him lose a massive 33 kilos? Read on.Name: Manadeep GanguliOccupation: Consultant

Age: 27 years

Height: 5 feet 9 inches

City: Pune

Highest weight recorded: 110 kgs

Weight lost: 33 kgs

Duration it took me to lose weight: 10 months

The turning point: I was pretty lazy as I did not indulge in any physical activities and did not have any hobbies as well. To top it all, I was a hardcore foodie! As a result, I slowly became overweight and then sadly shifted to the obese category by the time I passed out of B-school.

While I did not care about my growing weight initially, I slowly saw that dark patches were developing around the side of my eyes, neck and wrists. I had read in certain articles that it could be a sign of very high cholesterol levels in the body. That served as a much-needed wakeup call as I could clearly see the impact of my growing weight on my skin. Since that day, I never looked backed and completely changed my unhealthy lifestyle and dietary habits.

My breakfast: 1 plate poha and 1 cup green tea.

My lunch: Protein biscuits and 4 egg whites

My dinner: Boiled chicken 150 grams

Pre-workout meal: Mousambi juice (without sugar) 250 millilitres

Post-workout meal: Murmure or dry chiwda

I indulge in: I look forward to eating mutton biryani and my favourite ice cream

My workout: 10 kilometres of brisk walking every day and dumbbell curls (500 reps)

Low-calorie recipes I swear by: Onion uttapam, brown rice pulav and probiotic yoghurt.

Fitness secrets I unveiled: If you really want to lose weight, you have to understand that lifestyle change is the key to any transformation. So, whether it is eating on time or catching enough shut-eye, they all help in boosting your metabolism and subsequently, pave the way for a healthy weight loss.

How do I stay motivated? There is nothing more motivating than looking at my old photographs and comparing how far I have come.

How do you ensure you dont lose focus? The beauty of a changed lifestyle is that you really don't have to push yourself every day to stay focused. So, for me, the right diet, staying active and sleeping on time have all become a part of my daily routine.

Whats the most difficult part of being overweight? Without any speck of doubt, it is underconfidence It affects your mentality and as a result, you don't communicate well which impacts your professional life as well. When you are underconfident, you feel like a fish out of water at any social gathering and just wish to stay away from the crowd.

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Weight loss story: Black patches started developing on my skin because of my weight - Times of India

Everything You Need to Know About Full-Body Workouts for Weight Loss – LIVESTRONG.COM

Posted: May 28, 2020 at 5:47 am

When you're working out to become your fittest self, you want to make every moment count. Unless you've got hours to spend on fitness, that probably means focusing on full-body workouts.

Because they strengthen all over, push-ups are a great addition to full-body workouts for weight loss.

Image Credit: LeoPatrizi/E+/GettyImages

Consider this your guide to all things full-body workouts and weight loss from why whole-body routines can help get you to your goals faster to what an effective full-body session looks like.

Compared to cardio and strength workouts that focus on one particular part of the body (like your back or arms), full-body workouts involve all of your major muscle groups.

"When done at a moderate intensity, a full-body strength-training workout simultaneously engages both the muscular system and the cardiovascular system," explains Florida-based personal trainer Lisa Reed, CSCS.

The result: You burn more calories during your workout and your metabolism stays elevated for the next couple of days as your body recovers, Reed says. (Really! Exercise results in a metabolism boost that can last for up to 48 hours, according to older research published in the Proceedings of the Nutrition Society.)

Plus, strength training (especially full-body training) triggers your production of testosterone and growth hormones, which signal your body to build muscle, says David Chesworth, CPT, director of fitness at Hilton Head Health. This muscle tissue itself then burns more calories (even when you're not working out).

Though other exercise like cardio workouts can get your heart rate up and burn calories, full-body training particularly full-body muscle-building better supports weight loss, Reed says.

The more muscle you build through any type of strength-training plan, the more calories you burn at rest and the easier it is to shed body fat, per a July/August 2012 review in Current Sports Medicine Reports. And full-body workouts trigger what else? full-body muscle growth.

Case in point: Male athletes who did full-body training lost more body fat in four weeks than men who did split-body training (think: legs one day, back another), according to a March 2016 Biology of Sport study.

Even better news: Your full-body workouts don't need to be at an all-out intensity to yield results. Since both moderate-intensity and high-intensity training can be effective for weight loss, it's most important to exercise at an intensity that you enjoy and can maintain in the long run, according to a November 2013 report in Nutrition, Metabolism, and Cardiovascular Diseases.

But that doesn't mean you should do full-body workouts every day to shed body fat.

The U.S. Department of Health and Human Services recommends that adults do two full-body strength-training sessions per week (plus at least 150 minutes of moderate-intensity cardio). The reason: Your muscles typically need 24 to 48 hours to recover from a workout, Chesworth says. And since proper recovery is what determines your actual muscle gains, it's arguably the most important factor in your progress.

To keep your recovery, workout performance and weight-loss progress on track, never do full-body workouts on back-to-back days.

To get the most out of all-over exercise, Reed recommends breaking down your time as follows:

A good full-body workout for weight loss includes a variety of exercises that target different (if not all) muscle groups, like squats, push-ups, burpees, planks and thrusters.

If you're new to using dumbbells, kettlebells or other weights, shoot for 2 or 3 sets of 12 to 15 repetitions with a lighter weight, Reed says. More experienced lifters should aim for 3 sets of 8 to 12 reps with a moderate weight.

Your goal: to fatigue your muscles by the end of each set, without sacrificing form. This gets you more calorie-torching, muscle-building benefits, Reed says.

Ready to burn calories, build fat-fighting muscle and sweat your way one step closer to your weight-loss goals? Get started with the following workout, courtesy of Chesworth. It's a great way to work all of your muscles when you're crunched for time and requires zero equipment.

Do: as many rounds as possible (AMRAP) in 20 minutes of the following:

Type Flexibility and Strength

Reps 5

Helpful as full-body workouts can be in reaching your weight-loss goals, they're not the only piece of the puzzle.

"Nutrition is typically about 80 percent of the weight-loss game," Chesworth says. "However, those who are more physically active tend to keep weight off better than those who are not." Indeed, regular physical activity is key in maintaining weight loss, according to Johns Hopkins Medicine, even at lower intensities.

To make sure your nutrition doesn't sabotage your full-body workout efforts, focus on making all-around healthier food choices rather than "dieting," Reed says. "'Dieting' means you are restricting. Healthy eating is not about perfection; it's about the small changes you can make each day."

Small changes like cutting out sugary drinks, planning meals in advance and avoiding distractions at mealtimes add up over time to progress on the scale and in the mirror.

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Everything You Need to Know About Full-Body Workouts for Weight Loss - LIVESTRONG.COM

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