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Ever since the 1860s, low carb diets have been a weight loss strategy, and the dietary approach continues to be an interest of many even today. You must have heard a lot about cutting down on carbs for weight loss, but for many, such a diet might also help optimise their health and even manage metabolic diseases, said Vibhuti Jain, lead nutritionist and head of research and development, Lo! Foods.

What is the low carb diet?

Low carb diet involves limiting foods high in carbohydrates such as bread, pasta, sugar, etc and replacing them with low-carb foods like spinach, cauliflower, and other fibrous vegetables and foods that contain a higher percentage of protein and fat such as cheese, eggs, meat, poultry, fish, nuts and seeds.

Low carb diets are generally recommended and found effective for people who are trying to lose weight, are overweight/obese, diabetic, pre-diabetic, as well as for those who want to optimise their metabolism, heart health, cholesterol, and triglyceride levels. A low carb diet has also been found to improve the quality of life in advanced or metastatic cancers, she told indianexpress.com.

Low carb diet and obesity

The nutritionist explained that low carb diets have increasingly been used to help people with obesity and related metabolic conditions like diabetes. Severely obese people with a high prevalence of diabetes or metabolic syndrome lost more weight and saw significant improvement in insulin sensitivity and triglyceride levels while on a carb-restricted diet compared to a calorie-and fat-restricted diet, she said.

Low carb diet and diabetes

Low carb diets have been a mainstay of diabetes management for long, and have been recommended for diabetics as the diet has less of an impact on ones blood sugar levels, said Jain.

Low carb approaches stem from the hypothesis that reducing insulin the hormone that creates an anabolic, fat-storing state induces weight loss and improves cardiometabolic function. Low carb diets are less stressful on the pancreas and insulin production compared to high-carb diets. If the body runs out of stored carbs, the liver produces ketones, a type of fat that can be converted into energy, she explained.

Low carb diet and triglyceride levels

Similar to added sugar, extra carbs in ones diet can get converted into triglycerides and get stored in fat cells. Restricting carbs has been associated with low blood triglyceride levels. Individuals who adhered to a low-carb diet were found to have a greater drop in blood triglyceride levels compared to those who followed a high-carb diet, said Jain.

Low carb and metabolic diseases

Women with obesity and metabolic problems saw improvements hormonally while on a low carb diet. Reducing carb load was found to lower circulating insulin levels, improve hormonal imbalance and resume ovulation to improve pregnancy rates compared to the regular diet. Most low carb diets have only about 10 per cent of calories coming from carbohydrates. A typical low carb diet might include only 50-100 grams of carbs per day, she said.

Caution

If you are planning to go on a low carb diet for weight loss, or to optimise any of the above-mentioned health conditions, kindly check with your doctor, particularly if you are diagnosed with health conditions like heart diseases.

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Low carb diet for weight loss, diabetes: Know all about it - The Indian Express

"When it comes to weight loss, it's no secret: calories are king! That's because the only way to lose weight is eating less than what you burn (consistently) so your body can be in a 'calorie deficit' and shed weight," says Lauren Hubert, MS, RD, registered dietitian and founder of The Sorority Nutritionist. "For a true body transformation and continued results on the scale, you do have to focus on eating healthy, nourishing foods in the right portions."

And choosing the right foods can help you achieve your weight loss goals.

"This is because healthy, nourishing foods impact our body, health, and metabolism differently than the calories and nutrients (or lack of nutrients) in less-healthy, 'fun' foods," says Hubert. "As a result, this leads to different results on the scale."

So supplementing your diet with healthy, wholesome foods will set you up for success. Here are 12 of the best, according to dietitians. Read on, and for more on how to eat healthy, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

"Dairy foods contain both protein and fat which can contribute to fullness and satiety. Specifically, there is evidence that the whey protein found in dairy might play a key role in contributing to satiety," says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of The Stirlist. On top of supporting weight loss by helping you feel full, whey protein may also help you slim down by helping you tone up: "Whey protein is known as a 'fast' protein due to its rapid release of amino acids to the muscle." When you support muscle growth, you help to increase your body's metabolism and calorie burn.

For more, check outWhat Happens To Your Body When You Eat Whey Protein Powder.

"Strawberries are rich in flavonols, and research has shown that a diet rich in flavonoids may help contribute to weight maintenance in adulthood. It may also help to refine dietary recommendations for the prevention of obesity," says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York City.

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"Healthy fats like the ones found in avocado promote satiety, meaning they can keep you feeling full for longer and suppress your appetite," says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist in Nevada.

"In addition to healthy fats, avocados contain dietary fiber, which also promotes satiety and keeps a person full for longer and keeps one's blood sugar stable. If you eat a low fiber food, it may result in you becoming hungrier quicker after consuming that food and may cause your blood sugar to rise then quickly fall, also resulting in hunger pains again."

"Many different properties of a variety of teas have been studied and shown to have measurable weight loss effects," says Brenda Braslow, MS, RDN, a registered dietitian with MyNetDiary. "There has been a big research focus on catechins and caffeine in green tea showing a positive effect on metabolism and weight loss. The usual recommendation is to include 2-3 cups of green tea daily to potentially enhance weight loss." For more, read: What Happens To Your Body When You Drink Green Tea for Weight Loss.

"Legumes such as beans, lentils, chickpeas, and dry peas are known as healthful foods due to their fiber content, and have been well researched on their weight management benefits," says Hubert. "In addition to helping you stay full as a healthy carbohydrate source that packs protein and fiber, it has been shown that legumes can have a modest weight-loss effect even when diets are not intended to be calorically restricted, making them a healthful food to include on your weight loss journey to enhance your results."

"It's important to remember that for weight loss to occur, you have to decrease overall calorie intake which can make it difficult to consume all the essential nutrients," says Pankonin. "Not only do eggs contain a variety of vitamins and minerals, but eggs also contain high-quality protein which can contribute to fullness. One large egg contains about 70 calories and 13 essential vitamins and minerals."

"As a traditional component of a Mediterranean Diet, research has shown that consumption of pasta is associated with a lower body mass index, waist circumference a waist-to-hip ratio with a lower prevalence of overweight and obesity," says Gans.

"Walnuts contain anti-inflammatory and heart-healthy fats, dietary fiber, and antioxidants. Walnuts contain the highest amount amongst other nuts of omega-3s, which promote heart health and decrease inflammation in the body," says Ehsani. "One study done on walnuts even found that walnuts activate the brain's region involved in appetite control, which helped study participants resist tempting food. However, more research needs to be done in this area. Walnuts are versatile, can be eaten raw, added to salads, ground up into nut butter, or even used in pesto."

"Increased water intake is correlated with loss of body weight due to two proposed mechanisms-decreased calorie intake and enhanced body fat loss with an increase in metabolism," says Braslow.

"While peanuts are technically a legume, peanuts are often talked about together due to their similar nutritional profiles and fat contents," says Hubert. "While nuts and peanuts can be higher in calories and labeled as bad foods on some diet programs, they are in fact very nourishing and associated with a reduced risk of weight gain and obesity due to their high fiber and protein contents as long as you portion them!"

"Cracking open pistachio shells may slow you down during snack time. The empty shells may be a visual cue that helps snackers eat mindfully," says Gans.

"While yogurt can sometimes get a bad reputation because of processing with added sugars to make it tastier, don't be fooled! Yogurt is an extremely healthful food for your gut health, and also your weight loss goals," says Hubert. "Consistently eating yogurt has been associated with lower BMI (body mass index), lower body weight, smaller waist circumference, and lower body fat. This is due to its high protein content (especially in Greek yogurt that can pack 15 grams per serving) alongside the probiotics yogurts provide that help keep our guts healthy."

And for more, check out these10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians.

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Popular Foods That Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That

Fat burners are among the most popular fitness supplements in the world. While fat burners began as specialist bodybuilding supplements, today they are used by a huge variety of people, from bodybuilders and powerlifters to MMA fighters and endurance athletes.

A growing number of fat burners are now also being made for your average person who struggles to lose body fat, especially stubborn fat like belly fat. Gone are the days when fat burning supplements were highly specialized products designed for experienced, high performance athletes!

Of course, this has led to an explosion in the number of fat burners on the market. Right now there are hundreds, potentially thousands of fat burning supplements on sale. All of them claim to help you lose weight fast, boost your metabolism, help get rid of stubborn stored fat, and retain muscle mass.

Obviously, just about every fat burner on the market today claims to be the best fat burner in the world. They all claim to offer superior ingredients, the best value for money, and no side effects at all.

Just as obviously, not every fat burner can really be the best. In reality, the majority of fat burners on sale today are of extremely low quality; they are full of untested, useless ingredients, theyre overpriced, and some are downright dangerous.

So how do you choose a fat burner?

In this article, were going to take you through the most effective fat burning supplements in the world today. We will explain what fat burners are, how they work, the side effect risks, and more. We will also give you our recommendation for the best fat burner to use for maximum fat loss and muscle retention.

The best fat burning supplement on sale right now is, hands down, Burn Lab Pro. This is a brand new supplement, but Burn Lab Pro is already listed as one of the best fat burners on many bodybuilding websites, and reviews from users are extremely positive.

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The reason Burn Lab Pro is such a good fat burner is simple; the ingredients. No other fat burner or weight loss pill in the world right now comes close to offering the same kind of ingredient quality as Burn Lab Pro. Just check out the ingredients list:

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Each serving of Burn Lab Pro delivers a high-spec, perfectly calibrated blend of proven, effective fat burning ingredients. Each ingredient is in its most potent, branded form, and the doses are right in line with those used in clinical trials. The formula is as pure and as powerful as you can get with a 100% natural, plant-based supplement.

Another thing that impressed us about Burn Lab Pro is that it is a full-spectrum fat burning supplement. The benefits you are likely to get from using Burn Lab Pro include:

This last point muscle retention is very important. Many low quality diet pills out there can help you lose weight. Lots of them can even specifically promote fat loss. But most of them do so by stuffing you full of stimulants, artificially suppressing your appetite and triggering muscle catabolism.

Burn Lab Pro utilizes highly-bioavailable HMB to prevent your body breaking down muscle mass when in a fasted state. This means you will retain the maximum amount of muscle mass while shedding body fat the dream scenario for any athlete!

This fat burner is the cleanest weve ever seen. Vegan-friendly. Gluten, GMO and stimulant-free. Banned substance tested. None irradiated. No synthetic additives at all. You really cant ask for much more from a fat burner. That is why Burn Lab Pro is our top fat burner for 2021, and our number 1 recommended weight loss supplement overall.

Check Out Burn Lab Pro Here

There are lots of different ways that fat burners work. Most fat burners by speeding up metabolism, suppressing appetite, and increasing fat oxidation. A top fat burner will combine multiple ingredients to hit all of these ways of burning fat and more.

Lets look at the main ways in which high quality fat burners work.

Some fat burners work by increasing the rate at which your body burns fat for fuel. There are a number of natural substances that can increase fat oxidation, and they all work in slightly different ways. For example, Forskolin (an extract from Coleus Forskholii) has been found to stimulate the production of lipase, which is the enzyme responsible for breaking down stored fat into fatty acids and making it available for use as fuel.

Numerous clinical trials have shown that Forskolin supplementation boosts fat loss and maximizes muscle retention relative to dieting alone; in one study, people using a high quality Forskolin extract lost an extra 2kg and kept an extra 2% muscle mass than people on placebo. This is an excellent natural fat burner.

Thermogenic fat burners are among the most popular weight loss supplements on the market. All of the top fat burners contain some kind of thermogenic agent. There is a simple reason for this thermogenesis works!

Thermogenesis refers to the process of increasing caloric expenditure by raising your body temperature. In simple terms, you raise your body temperature, which makes your body work harder to stay cool. This means you burn more calories, which therefore puts you into a deeper caloric deficit. So enter a deeper caloric deficit without having to cut out yet more food.

The classic thermogenic fat burner is chili extract. As those of you who like spicy food will know, a substance like cayenne chili extract raises your body temperature very quickly, causing sweating, blood vessel dilation, and an elevated heart rate. All of this means you burn more calories A LOT more.

All of the most effective fat burners on sale today contain some kind of appetite suppressing component. This is important as most people struggle far more with diet control and hunger during a cut than anything else. It isnt unusual for someone to dial in their training and their diet for 8 straight weeks and then undo all their hard work with 3 days of binging.

Low quality fat burners rely on stimulants to suppress your appetite. This is not ideal from a health point of view. The best fat burner will use a natural appetite suppressant such as glucomannan; a substance which makes you feel full after smaller meals by bulking out your stomach with harmless fiber.

This is typically the thing that separates your average fat burner from the best. Typically, only top quality fat burners those designed for bodybuilders, boxers and other athletes include ingredients which help protect and preserve muscle mass during a cut. These ingredients effectively let you drop body weight while keeping your lean muscle mass almost the same (there is always some loss while cutting). This is the holy grail of cutting; something many people actually thought impossible until recently.

A good example of a muscle-retaining substance is HMB, or -Hydroxyl -Methylbutyrate. This compound is naturally occurring in humans. Studies have shown that supplementing with HMB reduces muscle mass loss in athletes undergoing intensive conditioning and weight loss programs. Only the best fat burners will contain substances like HMB to help stop muscle catabolism during a weight loss program.

Finally, we come to energy levels. Generally speaking, we dont recommend using a fat burner which is over reliant on stimulants. Cheap, low quality fat burners are normally stuffed full of stimulants like caffeine. These cause serious side effects and are not sustainable long-term.

A good natural fat burner will support energy levels in a deeper, more effective way. They will increase energy expenditure and metabolic efficiency at the level of your cells, not by pumping you full of stimulants.

The highest quality fat burning supplements on the market right now normally contain substances which help you better regulate your blood glucose levels, promote more efficient nutrient digestion and metabolism, and support healthy cell mitochondria. This is ultimately a more effective approach than taking cheap caffeine pills you can get plenty of caffeine from coffee, and many of you will want to stack a fat burner with pre-workouts anyway!

Lets start looking into how fat burners work in a little more detail. Weve already explained the main ways in which fat burners work; their main mechanisms of action. Now well go through how fat burners do these things.

In other words, were going to go through the main ingredients fat burners use to deliver results.

Forskolin is probably the single most scientifically proven natural ingredient used in fat burners today. Forskolin is an extract taken from Coleus Forskohlii. Studies show that the consumption of forskolin promotes the synthesis of lipase; the enzyme responsible for breaking down stored fat and freeing it up for use as fuel[1].

We all know that caffeine is a potent stimulant. What many people dont realize is that caffeine is also an extremely powerful fat burner in and of itself. Caffeine helps you lose fat in a number of different ways. It increases energy levels and motivation, meaning you can train harder and longer despite running low on calories. It also decreases appetite, preventing food cravings and binge eating. Finally, there is good evidence that caffeine increases your resting metabolic rate.

There is also some evidence that caffeine directly stimulates the release of fat from fat storage cells. It is thought that it does this by triggering the release of norepinephrine[2]. However, the evidence for this is relatively thin. Caffeines main benefits for fat loss come from its ability to fight fatigue, boost motivation, increase resting metabolic rate[3], and crush appetite.

Cayenne chili extract is the go-to ingredient for natural thermogenic fat burners. This is the standard thermogenic ingredient; it is used in cheap and high-spec fat burners alike because it is safe, effective, and backed by hard science.

Cayenne chili extract increases your internal body temperature as your body interprets capsaicin (the oil in chili that makes it spicy) as a burning sensation. This causes a heat response: your blood vessels dilate, your heart rate elevates, and you start sweating as your body fights to keep cool. This heat response costs a lot of calories. So by consuming cayenne chili and triggering this heat response, you put yourself into a greater caloric deficit without having to cut more calories.

Glucomannan is probably the fastest-growing natural fat burner in terms of popularity in the world right now. Not only is glucomannan being added to more and more fat burners coming onto the market, but it is increasingly being used in specialist diet foods and other weight loss supplements.

Glucomannan is a root vegetable packed full of water soluble fiber (which we cant digest, making it essentially calorie-free). When consumed in powder form, it quickly forms a thick, dense paste in the stomach. This paste expands, making you feel comfortably full. Consuming glucomannan before or with food will therefore make you feel fuller despite eating less food. Even better, glucomannan keeps you feeling full for a good few hours, meaning you wont be struck with the same food cravings or desires to binge eat!

Green coffee beans (i.e. raw, unroasted coffee bean) contain a substance called chlorogenic acid. You will often see Green coffee bean extract listed as an ingredient on modern fat burners the usual target compound here is chlorogenic acid.

Studies show that chlorogenic acid potentiates insulin in the human body [4]. In simple terms, it seems that chlorogenic acid makes insulin better at doing its job; shuttling nutrients and glucose to your cells and keeping your blood sugar levels fairly constant. Potentiating insulin is a fantastic way to optimize a cut for both performance and muscle mass retention, as well as eliminating energy crashes, blood sugar lows, and food cravings.

Of all the ingredients on this list, HMB is arguably the most effective substance in existence for protecting muscle mass and preventing muscle tissue catabolism.

Several clinical trials have shown that consuming HMB leads to reduced muscle mass loss (compared to placebo) in people subjected to intensive training or calorie-restricted diets. In fact, there is evidence that HMB may be able to deliver the impossible: reduced fat mass with simultaneous increases in lean muscle mass. In one 12-week study, researchers found that subjects given HMB ended up with more muscle mass than they started with, as well as considerably reduced body fat[5].

Chromium is a trace mineral found in small quantities in vegetables such as broccoli and green beans. Chromium is important for numerous bodily functions, not last for the proper functioning of insulin. Put in basic terms, chromium makes insulin better at doing its job. So in practice, chromium helps to stabilize energy levels, optimizes nutrient absorption an utilization, and enhances muscle growth during recovery (as it is largely insulin which triggers tissue growth). Clinical trials show beyond doubt that chromium helps improve insulin resistance[6].

EGCG (epigallocatechin-3-gallate) is a catechin found in large quantities in green tea (it is often the main component of green tea extract). This catechin has several properties beneficial to human health and performance. Of interest here is its apparent ability to stimulate fat loss.

Studies suggest that supplementing with large quantities of EGCG increases fat loss relative to placebo[7]. What is interesting is that, in many of these studies, participants have been relatively sedentary. It seems then that EGCG can promote fat loss independently of exercise; that is, it seems to directly promote fat loss. Be sure to only use a green tea extract that states the quantity of EGCG per serving. You dont want to waste your money on pure green tea powder, or a green tea extract that is 1% EGCG.

One of the most important things to consider before you use a fat burning supplement is safety.

Are fat burners safe to use?

The answer is it depends; different fat burners have vastly different safety profiles and side effect risks.

Many low quality fat burners are stuffed full of stimulants such as Synephrine, Dynamine and Caffeine. Large doses of caffeine can cause serious side effects, and even small doses of the synthetic stimulants like synephrine can pose significant health risks.

Common side effects people get from stimulant-laden fat burners include:

These side effects are much more common, and much more severe, in fat burners which contain multiple different stimulants. This is because the likes of caffeine, theobromine, methylliberine, and synephrine all interact with on another, making each other more potent.

Other ingredients used in fat burners today are also likely to cause serious side effects.

One ingredient to look out for is Yohimbine. This natural extract from tree bark acts as a powerful fat burner in humans. Yohimbine blocks a receptor that increases sympathetic nervous system output, so you get more norepinephrine and, as a result, increased metabolism.

But as a powerful CNS stimulant and booster of norepinephrine, Yohimbine also comes with serious side effects. Some common side effects of Yohimbine use include sweating, dizziness, nausea, stomach cramps, tremors, insomnia, fainting, heart palpitations, shortness of breath, and chest pains.

In fact, Yohimbine is such a potent and potentially dangerous stimulant that it is a banned substance in the UK, Canada and Australia.

If you experience any side effects whatsoever while using any fat burners, stop using the supplement in question and seek medical attention right away.

It is important that you do your own research before using any fat burner. If you have any concerns about a particular ingredient or substance, then you need to talk to your doctor first! This is particularly important if you have pre-existing conditions. In general, we advise staying away from large doses of stimulants, synthetic ingredients, and unproven substances (especially when banned in some countries).

When is the best time to take a fat burner?

Should you take fat burners before a workout? Or are they more effective when taken first thing in the morning/last thing at night?

These are very good questions worth answering in some detail.

When using a top fat burning supplement, it should not matter when you take it; be it first thing in the morning, pre-workout, or post-workout. As the best weight loss supplements are designed to promote fat loss and boost energy levels round-the-clock, when you take it matters less than taking it consistently.

If youre using a fat burner containing caffeine, then it is best to take it 30-45 minutes before your workout. That way youll enjoy reduced fatigue and increased motivation (and potentially greater fat loss) in the gym.

Using supplements is just a small part of your weight loss journey. The pros will all tell you the same thing diet is the key to getting shredded. This has been said by every great bodybuilder in history.

Not training. Not supplements. Not drugs.

Diet.

Your nutrition needs to be properly planned if youre going to see the kind of weight loss results you really want. That means being intelligent and disciplined with what, and when, you eat. Nobody ever got truly lean and shredded eating pounds of sugar, processed junk food and heaps of fat.

As well as the quality of your nutrition, proper weight management relies on maintaining a calorie deficit. If you struggle with weight management, then what you really struggle with is probably maintaining a calorie deficit.

Fat metabolism doesnt happen if you are eating more calories than youre spending that is a law of physics.

What does this mean in practice?

It means eating a diet relatively high in protein, low in saturated fat, and low in simple, fast-acting carbohydrates, all while maintaining a sensible caloric deficit (200 calories per day is ideal for minimizing muscle mass loss).

It also means eating more fiber. Fiber, especially water soluble fiber, helps keep you full and satisfied while dieting. Many people find fiber to be instrumental in getting the best results while dieting.

Diet is far and away the most important variable when getting diced.

But after nutrition comes your training. Just as nobody ever got shredded while eating a poor diet, nobody ever got ripped, lean and muscular without exercise.

How should you exercise to burn fat?

Simply put, the type of exercise you do shouldnt change too much between bulking and cutting. Most bodybuilding routines are ideal for both fat loss and muscle gain; what separates a bulk from a cut is mainly just the quantity of food.

However, during a cut you are almost certainly going to have to train with lighter weight. When you lose weight, your strength will quickly decline, so attempting the same set of 3 on the bench press that you did when you were 20lbs heavier might end up giving you an injury.

For optimal weight loss results and to burn fat as fast as possible, we recommend introducing some high intensity cardio into your training.

High intensity interval training will burn fat much faster than steady state cardio. It will also increase your resting metabolic rate for hours after training, meaning even more weight loss.

Make your workouts as intense and as fast-paced as possible while cutting. You could do this by finishing with hill sprints, or by making your bodybuilding routine more explosive and higher volume. It doesnt matter how you do it, all that matters is that your workouts elevate your heart rate and subject you to intense anaerobic and aerobic work.

Its also important to keep your overall health in mind when cutting. In a deep caloric deficit, and when training intensively, your health can suffer as your immune system becomes suppressed and your strength declines.

The best fat burning supplement on sale right now is Burn Lab Pro. There is simply no weight loss supplement out there that even comes close to offering the same quality of ingredients, value for money, or end results as this product.

Using 100% natural ingredients, Burn Lab Pro directly boosts fat metabolism, increases energy levels, deepens a caloric deficit and stabilizes appetite while protecting muscle mass.

No side effects. No stimulants. No banned substances 100% plant based ingredients proven to burn excess fat and preserve muscle mass.

You can learn more about our top rated fat burner from the merchant site: BurnLabPro.com.

No, generally speaking fat burners do not break a fast. High quality fat burners are typically zero-calorie. Even fat burners which use things like glucomannan do not break a fast, as the body doesnt digest those kinds of water soluble fibers.

Some fat burners may cause diarrhea. In particular, fat burners which contain very high doses of caffeine and other stimulants are likely to cause bouts of diarrhea. That is why we recommend using stimulant-free weight loss supplements.

Fat burners do not eat muscle, but a poorly planned cut can destroy muscle mass. During any cut, your body will eventually hit a plateau and fat loss will slow. If youre dropping weight too quickly, on a fat burner or not, you could be losing lean muscle mass.

Most good quality fat burners should not have any effect on fertility whatsoever. Natural fat burners are generally safe and side effect free. They do not work by changing your hormones, so they should not make you less (or more) fertile.

The best fat burner for burning belly fat is the fat burner which most effectively burns fat, period. No fat burner is particularly good at burning belly fat. When you lose fat, your body takes from stores all over your body. You cannot target fat loss in one area. Some places, like the belly, are the bodys preferred fat storage sites, so these are the last fat stores to be exhausted.

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Best Fat Burners 2021: Top Rated Fat Burners For Rapid Fat Loss - generationiron.com

How many times, on average, have you opened your fridge and stared into it on any given day during COVID-19 lockdowns? Three? Five? Fifteen?

One year on, we're still spending most of our time at home, and often inactively, finding ourselves on our couch or bed with snacks in hand due to boredom. As terrible as these habits are, they are hard to break. This "new lifestyle" not only causes your clothes to fit a little snugger, but it could also gradually slow down your metabolism. Although it is wrong to immediately blame weight gain on a slow metabolism, an unhealthy diet and getting insufficient physical activity could contribute to metabolic slowdown.

If you have found yourself gaining weight unhealthily and seem to be having difficulty losing it, it may be time for some lifestyle changes.

So what part does your metabolism play in weight loss?

Metabolism is the process in which your body converts the foods and drinks you consume into energy to use to maintain bodily functions. Like a furnace, your body burns the calories, combined with oxygen, to heat or power up all of its systems.

And the number of calories your body needs to carry out basic functions such as breathing, growing or preparing cells and circulating blood, which continues even at rest, constitutes your basal metabolic rate. This is what most people would call metabolism, and it varies according to the individual. Your age, sex and body size are the main determinants of this number. For example, if you are a larger male, you require more calories to keep everything running, and therefore have a higher basal metabolic rate.

Your body composition can also play a role in this. Nutrition and Dietary Specialist Nur Ecem Bayd Ozman says that the higher the proportion of muscle tissue in your body compared to fat, the higher your metabolic rate will be.

As fat increases in the body, due to, say, inactivity and unhealthy eating habits or with age, the ratio of muscle in your body will decrease accordingly, resulting in your metabolic rate slowing down. "As a result, weight gain or difficulty in losing weight becomes inevitable," she says. Hormones can also dictate your metabolism.

Other than this, there are two other factors that determine how many calories you are able to burn each day. One of them is thermogenesis, or to put simply, the energy your body uses to digest, transport and absorb the foods and nutrients you consume. This equates to about 10% of your food intake. The second, meanwhile, is the calories your body uses during any physical movement or activity (household chores and fidgeting included) as well as exercise.

A person with a slow (or low) metabolism burns fewer calories both at rest and during activity, while a person with a fast (or high) metabolism burns more calories to support these functions. A fast metabolism will need more calories to maintain weight, while a slower metabolism could gain weight quicker if more calories are consumed as it needs less fuel (meaning calories) to run on.

Are there any ways you can get on the right track and perhaps give your metabolism a good headstart? Ozman shared eight tricks to accelerate your metabolism.

Ozman says proteins have what is referred to as "the thermal effect", which means that the energy spent while digesting them is higher than that of other food groups.

When you consume protein, the calories you burn increase as well as your calorie consumption. In addition, since proteins provide satiety for a long time, they should be included in your diet regularly." Ozman recommends including protein-rich foods such as eggs, yogurt, meat products and legumes during breakfast and either lunch or dinner.

"However, as protein-containing foods are generally very high in saturated fat, their excessive consumption can lead to cardiovascular diseases. So be careful not to exceed the ideal consumption amount," she warns.

Do not starve yourself for the sake of losing weight, say doctors, as you can do more harm than good. Long periods of hunger can slow your metabolism down because your body thinks it may be starving and it will try to ration its energy sources and start storing fat.

Here, we come across the importance of eating less and more often. If you get your daily calories at 4-6 more meals instead of 2 meals, your metabolic rate will increase," Ozman says.

When you follow extremely calorie-restricting diets, your body is deprived of the nutrients it needs to function properly, resulting in muscle loss. Muscle loss also results in a slowdown in metabolic rate. This can even backfire eventually, making it harder for you to maintain your weight or cause you to gain more.

The calories you need per day will be based on your age, sex, height, weight and activity status, says Ozman. "You need not to drop below 1,200 calories per day and make sure that the calories you consume are coming from the right food groups, rather than just counting calories."

Calorie-counting can also quickly turn into an obsession and lead to eating disorders. When in doubt, always enlist the help of a nutritionist or trained dietician to help you in your weight loss journey.

Drinking just 500 ml of water can increase the metabolic rate up by 30%. By consuming the recommended amount of water which is about 2-2.5 liters of water a day you can both increase your metabolic rate and reduce the risk of causing new problems to your parched body and cells.

Though physical activity cannot change the speed of your basal metabolism, it can help you burn more calories throughout the day, and the more you move, the more your burn. Don't forget that weight loss only happens when you burn more calories than you eat you need a calorific deficit. Although aerobic exercise such as walking, cycling or swimming is the most efficient way to burn calories, weight training is also important to build muscle.

Ozman says you should strive for 150-300 minutes of moderate-intensity exercise every week, which equates to at least 30 minutes of activity five days a week.

Iodine is an essential nutrient used in the synthesis of thyroid hormones and through this mechanism, it can indirectly impact the metabolism in the long term. Low iodine levels can slow your metabolism and lead to weight gain by encouraging food to be stored as fat.

In Turkey, due to insufficient iodine in water, soil and hence food, hypothyroid disease is prevalent. When your thyroid gland can't produce enough of the thyroid hormone, which is responsible for running your metabolism, it can lead to hypothyroidism. Ozman says adding more iodine to your diet could help reverse these effects, and help your body make more thyroid hormones.

Make sure that the salts you buy are fortified with iodine. Store the salt in dark-colored containers and away from light to preserve the iodine," she adds.

Caffeine, which is found in foods and beverages such as tea, coffee and chocolate, has been found to cause a measurable increase in basal metabolic rate, though studies have found that this effect wanes over time and is more apparent in younger populations. In obese people, it was found to have no considerable effect.

A healthy adult can consume up to 400 mg of caffeine daily. About a glass of Turkish black tea contains 50 mg of caffeine and a cup of coffee has 100 mg. However, over-consuming caffeine can also have negative effects such as diarrhea, heart palpitations and insomnia.

There are studies showing that green tea can help you burn more fat and lose weight. Though Ozman says, it can burn only about an additional 75100 calories per day, which shouldn't be labeled as miraculous.

Green tea can create a meaningful effect when combined with other positive factors such as physical activity, adequate protein and energy intake. About one cup of green tea also contains 30-50 mg of caffeine," she said.

There are studies showing that the substance called capsaicin in red peppers can slightly speed up metabolism through diet-induced thermogenesis. The way it does this is that during consumption, it raises the heat inside of the body, causing you to burn a few more calories.

But Ozman warns against reading too much into it. Consuming yogurt with chili flakes or adding spices to meals won't significantly accelerate your metabolic rate, she warns, adding: "Consuming too much spice can have negative effects on gastrointestinal health in the long term."

Use them in moderation and benefit from their flavor, instead of considering them a fat burner or metabolism accelerator, she says.

Excerpt from:
Metabolism and weight loss: 8 ways to help your body burn calories | Daily Sabah - Daily Sabah

On the eve of a recent mixed martial arts (MMA) fight, Julija Stoliarenko walked up to the scale on the stage so that Nevada state officials could record her weight. Weigh-ins are always a fraught event; in Ultimate Fighting Championship (UFC) fights, just as in boxing, fighters must adhere to a very precise weight range in order to qualify. Stoliarenko was a UFC bantamweight fighter, which meant she needed to weigh-in between 126 and 135 pounds no more, no less.

While on the scale, Stoliarenko wobbled and lost her balance, then staggered backward and collapsed against the UFC backdrop. Security personnel rushed to aid her. After several minutes, she tried again and collapsed backwards to the floor. The bout was canceled because of her health complications; specifically, Stoliarenko was knocked out by a dangerous health practice known as weight-cutting, which involves rapidly losing weight in the weeks before a weigh-in and then rapidly gaining it back in the twenty-four hours before a fight.

If you think that sounds risky, you're absolutely right. So why would health-conscious fighters, who rely on their body for their career,willingly do such a thing? And how did it become so common?

Understanding that requires first understanding how weight classes work. In wrestling and combat sports such as boxing and MMA, weight classes were devised to match similarly sized opponents. Athletes are required to weigh-in before competition to ensure they are within the agreed-upon weight range. If opponents are not matched fairly, the heavier opponent will have a significant advantage when it come to generating power as well as pinning their opponent against the ropes, cage, or mat.

But there's potentialfor a loophole here. Because weigh-ins generally occur one day before competition, it is possible to game the system if you can somehow artificially lose weight say, losing water weight, while retaining muscle mass and then gain it back after weigh-in. Doing this successfully makes it possible for fighters to gain a weight advantage against their opponents, as they show up to the match weighing much more than they did during weigh-in.

This can lead not only to an unfair fight, but also a dangerous one though often, both fighters are weight-cutting, as it can confer a significant advantage if done successfully.

Here's how it works. Weight-cutting starts off essentially as a seemingly normal weight-loss diet: fighters eat healthy and work to burn more calories than they consume. Ideally, this allows weight loss from burning muscle and fat. Then, as the weigh-in deadline looms closer, athletes resort to losing weight by dehydration. By getting rid of as much water as possible, they can shed the extra few pounds they need to pass the weigh-in,and then gain it back by rehydrating. Usually, that means chugging a bunch of Gatorade as soon as they step off the scale; in extreme circumstances, they may have a friend waiting with an IV bagjust off-stage.

Methods for this second, dehydrating phase of weight-cutting are unhealthy, and include drinking minimal fluids; saunas; plastic workout suits; "pre-loading" with excessive water; and taking prescription diuretics to lose water by excessive urination. All of these methods aim to remove water from the body as quickly as possible and in large enough quantities that pounds are lost in a manner of days or hours. Some fighters even chew gum to help spit out more saliva making every last drop of water loss count.

Veteran athletes often have weight-cutting down to a science, knowing how long they need to cut a specific number of pounds. For example, a high-level wrestler will know how many minutes they need to spend in the sauna to reach a given weight. This might limit the outward appearance of dehydration or minimally impact their performance since they are less dehydrated at each step. But internally, their organs may be on the verge of failure.

Less experienced athletes often struggle with weight-cutting, and in some cases may hire nutrition coaches just to help them shed pounds quickly. That struggle is known as a "hard cut," and is often blamed for a fighter not making weight or suffering consequences of extreme weight loss.

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There is no question that extreme weight-cutting is unsafe. Documented dangers of extreme weight-cutting vary and include changes in core body temperature, nervous system dysfunction, electrolyte imbalances, and cardiovascular strain.

Weight cutting and its effects have yet to be fully documented at the professional level, but in 2013 and 2016, two MMA athletes lost their lives while cutting weight. Leonardo Souza was found collapsed in a sauna after suffering a fatal cerebrovascular event. He took a fight on short notice and was attempting to lose 33 pounds in one week. Likewise, there has been a rise in the number of combatants hospitalized for medical complications in the days leading up to a weigh-in.

In 1996, a series of NCAA weight-cutting related deaths in wrestling within weeks of each other led the organization to re-evaluate weight-cutting practices among their athletes.The NCAA moved weigh-ins from the day before an event to the day of the event. They also recommended instituting what they called a "1.5% rule," which states that athletes should lose not more than 1.5% of body weight per week. For example, a 165-pound student-athlete trying to make a 157-pound weight class should lose no more than two pounds (i.e. 1.2% of total body weight) per week. This helps to minimize the degree of dehydration.

In professional events like boxing and MMA, as well as many international wrestling events, weigh-ins still occur one or two days prior to the competition. Hence, weight-cutting is still common among these fighters, as research has found. Unpublished studies of professional MMA fighters in California showed that most fighters do not weigh within the agreed-upon fight weight-class the night of the bout. Most walk into the cage one or two weight-classes above the contracted weight class.

One study of professional MMA athletes looked at athlete's bodies at weigh-in and then again 22 hours later, just before the bout. In this study, MMA athletes gained an average of 7.5 lbs 4.4% of their body weight! in the 22 hours before the fight. Among those studied, at least one athlete gained back 22 pounds (10% of their body weight) in that day. The study also found that, at fight-time, 39% of the fighters were either significantly or seriously dehydrated as measured by urine specific gravity.

The dangers of weight-cuttinghave led to calls for weigh-in reforms, both from the media and from professional medical organizations. Indeed, in 2016, a call to alarm over weight-cutting was published in the British Journal of Sports Medicine.California state athletic commissioner Andy Foster, who oversees all of combat sports in his state, has called weight-cutting " the biggest problem in combat sports."Groups such as the American College of Sports Medicineand the Association of Ringside Physicianshave issued recommendations to end excessive dehydration as a weight-cutting tool.

Yet, despite the known medical dangers, money always plays a part in hindering reform. If fighters agree upon a weight-class title bout and the fighters do not make weight, then fans and promoters lose out on a much-hyped title fight.To wit: just a few months ago, a Bellator main event had to be changed at the last minute when one fighter failed to make weight.

Tickets,pay-per-views and sponsorshipscome at a price. Losing a title fight due to a weight issue is like paying to see a movie and then finding out the main actor bailed at the last minute. Professional sports organizations obviously try to avoid these situations, which may be why they tolerate or turn a blind eye to weight-cutting.

In the United States, there is no federal regulatory body that oversees professional combat sports; rather, states have their own athletic commissions who oversee and enforce the rules for boxing and MMA. There have been some proposals for standardization and enforcement of weight-cutting regulations. Some states that see a lot of fights such as California and Nevada have more extensive medical and regulatory bodies in place and the budgets to keep them better funded. In 2019, California passed a measure to curb extreme weight cutting. Fighters weighing above 15% of their contracted limit on the day of the fight would no longer be allowed to compete. Other states have less money and personnel to enforce stricter health and safety measures.

Mixed martial arts is one of the world's fastest growing sports, but lack of federal oversight and inconsistent enforcement of weight-cutting protocols continue to put fighters at a deadly risk if they can't safely make weight. There have been calls for fighters to form their own union, and perhaps better medical care might be part of that package. Unfortunately, at this stage, it is usually up to the fighter and their camp of trainers to regulate what methods they use to cut weight and how fast they do it. When a big name say, UFC, Bellator, or even the Olympics comes calling, it can be hard for fighters to resist trying to gain every competitive advantage possible, even those that are dangerous. After all, athletes are trained to push harder, faster, stronger; they may see their weight-cutting as an opponent like any other, one they can outwit or out-muscle. But if we like watching combat sports as spectators, we should speak out about keeping athletes healthy.

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Combat sports athletes are using a deadly weight gain hack to game the weight classes - Salon

From extreme juice cleanses to supposed miracle supplements, some folks seem willing to try just about anything to lose weight. However, experts say many of these fast-track methods are based on myths, since weight loss is the result of consistently taking in fewer calories than you expend over time and making smart dietary choices.

According to Artur Viana, MD, clinical director of the Metabolic Health & Weight Loss Program at Yale Medicine, one of the most popular weight loss myths is that all you have to do is exercise more and you'll lose weight.

"Exercise is fundamental to a healthy lifestyle, weight loss, and weight maintenance, but it has to come with a change in diet as well," Viana says.

Below, experts in diet and exercise debunk some of the most common misconceptions about weight loss.

Your body doesn't metabolize all foods the same way. And how quickly you digest something can affect insulin levels, blood sugar spikes, and fat storage.

For example, compare 100 calories worth of cake to 100 calories of carrots. The calorie amount is the same, however, the cake is made with refined carbohydrates whereas carrots contain more fiber and nutrients.

This difference is important because your body digests the cake more quickly. This floods your system with glucose, spiking blood sugar and insulin levels in the process, which can promote fat storage.

Carrots, by contrast, are digested more slowly which means less glucose in your blood. This helps to maintain healthy blood sugar levels and it can also keep you fuller, longer, which may prevent overeating.

So, while 100 calories worth of cake and 100 calories worth of carrots provide the same energy output, one is clearly superior for weight management over the other, says exercise physiologist Joel Seedman, PhD.

Viana also says processed foods don't send the same satiety signals to your brain as whole foods do, meaning you're more likely to overeat and thus, gain weight.

Research suggests that it's what you eat and how much that matters, not necessarily what time you eat.

What the research says: A large 2016 study found no link between eating dinner past 8 p.m. and weight gain in children. However, a 2008 study revealed that people who ate between the hours of 11 p.m. and 5 a.m. consumed roughly 500 more calories per day and gained more weight than those who only ate during daytime hours. However, other research has shown that mealtime may affect glucose intolerance and reduce fat utilization, especially if you're habitually eating a late dinner.

The takeaway is that eating at night may make you gain weight if it causes you to go over your daily calorie budget, says Andres Ayesta, MS, a registered dietitian and certified strength and conditioning coach.

Carbohydrates are often billed as the enemy when it comes to weight loss, but a 2018 study revealed that adults who followed a low-carb diet lost the same amount of weight, on average, as those who followed a low-fat diet.

Not all carbs are created equal, though. Whole grains pack more fiber than refined carbs, meaning they're metabolized more slowly and don't cause big insulin surges.

In fact, a 2017 study found that people who ate a diet with enough whole grains to meet the recommended dietary allowance for fiber burned 100 more calories per day, in part due to a slight increase in their resting metabolic rate, when compared to people who ate refined grains with little fiber.

Ayesta says that fat contains more calories per gram than protein and carbohydrates, which means fat is much easier to overconsume.

However, a 2019 review revealed that the Mediterranean diet which entails getting about 35% to 40% of your calories from heart-healthy fats may prevent increases in weight and waist circumference in non-obese individuals.

Researchers noted that a Mediterranean diet supplemented with extra virgin olive oil, for example, can decrease total body weight and BMI.

A 2016 study revealed that people without Celiac disease are buying gluten-free products because they believe they're a "healthier option."

In reality, "many processed gluten-free products are actually more calorie-dense than their gluten-containing counterparts because they may contain more fat and sugar," says Viana.

A 2017 review found that overall, gluten-free foods had more saturated fat, sugar, and salt, and less protein and fiber than regular foods. Specifically, gluten-free bread and flour products tended to contain high fat and sugar in comparison to their gluten-containing counterparts.

When it comes to weight loss, eating breakfast is a mixed bag. Some research indicates it can help with weight loss while other research suggests the opposite. For example, a 2018 review found no strong evidence to support the idea that eating breakfast helps you to lose weight.

Viana says the only case in which eating a large breakfast might be beneficial is if it helps you to eat fewer calories later in the day.

According to Harvard Medical School, a 155-pound person burns roughly 372 calories while running an average 10-minute-per-mile pace for 30 minutes, and about 112 calories lifting weights for the same amount of time.

Even though cardio workouts may burn more calories in the moment than strength training, at least one small study has shown that you may burn more calories in the hours after lifting weights, because your metabolism may stay elevated longer.

Seedman says that when it comes to losing weight, the ideal exercise regimen includes a combination of both cardio and resistance training.

Studies have shown that many exercisers resort to "compensatory behaviors" after working out that offset the calories they expend. For example, a 2009 study of postmenopausal women, who were either overweight or obese, revealed that participants seemed to increase their food intake after working out on a treadmill or exercise bike, either because they felt hungrier or because they thought they burned off a lot of calories.

The idea behind small, frequent meals is that it helps better control hunger and keeps your metabolism up throughout the day for easier weight loss. However, in practice, this isn't what happens, according to scientific research.

For example, a 2007 study examined two groups of people who consumed an equal number of calories per day: one that ate three meals with no snacks, and another that ate three meals and three snacks. By the end of the year-long experiment, researchers found no difference in weight loss between the two groups.

According to Seedman, meal size and frequency is a matter of figuring out which approach best fits your lifestyle and helps you to stay within your daily calorie budget.

While a juice cleanse may result in short-term weight loss, Viana says that's due to a severe calorie deficit one that's not realistic to uphold for more than a few days at most. Once you re-introduce solid foods, you're likely to regain any weight that was lost.

Ayesta also points out that you're mostly losing water weight with this strategy because drinking so much juice can cause you to urinate more often.

Dietary supplements aren't regulated by the Food and Drug Administration (FDA), and the FDA says that many of them do not live up to their weight-loss promises and may even contain dangerous hidden ingredients, such as chemicals contained in blood pressure medications and antidepressants.

Moreover, a 2004 review found no convincing evidence that dietary supplements help with weight loss.

Ayesta and Viana say that many of the persistent weight-loss myths stem from social media, the ever-changing realm of nutrition science, as well as the $71 billion weight loss industry, which is continually churning out new products to remain competitive.

The bottom line? If a weight-loss method sounds too easy or too good to be true, it probably is.

Weight loss is "a journey that requires patience, education, and consistency to yield sustainable results," says Ayesta. "People don't have to follow strict rules and eliminate entire food groups simply to accomplish weight loss."

Rather than taking extreme measures, Viana advises focusing on sticking to an exercise regimen that includes both cardio and resistance training, and maintaining a diverse diet that emphasizes whole foods over processed ones.

Lastly, Ayesta says it's important to keep in mind that diets only work when they restrict calories, but the only way to keep that weight off is to make sure your dietary changes are sustainable over the long term.

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Diet and fitness experts debunk 10 glaring weight loss myths that could be sabotaging your goals - Insider - Insider

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Okinawa Flat Belly Tonic OverviewOkinawa Flat Belly Tonic is a powdered dietary formula that helps achieve weight loss goals without subjecting your body to bizarre tricks and hacks. Every user is expected to add this powder into water and mix well to make a drink. Using this drink daily works on slow metabolism and gradually improves it while losing weight.

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Is Okinawa Flat Belly Tonic Legit or Scam?Okinawa Flat Belly Tonic is a legit weight loss formula that is in no way close to be a scam. Finding one product among so many options can be really hard and can confuse any person. But there are many reasons which make this tonic a worth-trying option, and the reason why more and more people are inclined to try it because of its unmatchable benefit for the body.

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Okinawa Flat Belly Tonic works better if you start using it smartly. The ingredients inside this supplement work on the C-reactive protein (CRP), which otherwise lowers the metabolism and triggers inflammation. But you can get more benefits from these weight loss supplements by doing the following things.

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Directions to Use Okinawa Flat Belly Tonic Powder Using Flat Belly Tonic is super easy. All it takes is to take the recommended dose and mix it in a glass of water. You may also use it inside your workout shakes, breakfast smoothies, and healthy drinks. The only thing to watch out for is the regularity of its usage. It will not work if you are lazy with using it every day.

When to Expect Results?Okinawa Flat Belly Tonic supplement starts working from day one, but you cant see its results in a few days. As it follows a natural weight loss plan, it may take some time to see the results. In addition to this, the duration to see results is variable, and every person needs a different time to lose the same amount of weight. It largely depends upon the current body weight, routine, and regularity of usage to predict how much weight a person may lose.

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Okinawa Flat Belly Tonic Review- Conclusion Going through all the details on Okinawa Flat Belly Tonic, it appears that it is a safe and easy weight loss solution that doesnt cost much. Besides, all orders are backed up with a money-back guarantee, so there is not really any money-loss while trying this supplement.

It is safe for people of all ages, except underage children. Using it daily improves metabolism, movement, energy levels, cognitive functions, and immunity. The body loses weight, and at the same time, it also regulates all vital functions without requiring any additional supplement. Right now, it is available for a discounted price and bundle packs. Make a decision about using it and confirm your order today from its official website only.

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Okinawa Flat Belly Tonic Reviews - The Japanese Secret for Weight Loss - Riverfront Times

Older adults should be recommended for hospital-based lifestyle interventions to reduce weight, say UK investigators after finding there was no difference in weight loss between older and younger individuals in their program for those with morbid obesity.

Thomas M. Barber, PhD, and colleagues looked back at nearly 250 randomly selected adults who attended their obesity service over an 11-year period.

Older individuals, defined as aged 60 years and over, had higher rates of type 2 diabetes but experienced a similar percentage weight loss and reduction in body mass index (BMI) as younger patients over the course of around 40 months.

"Age should be no barrier to lifestyle management of obesity," said Barber, of University Hospitals Coventry and Warwickshire, UK, in a news release from his institution.

"Rather than putting up barriers to older people accessing weight loss programs, we should be proactively facilitating that process. To do otherwise would risk further and unnecessary neglect of older people through societal ageist misconceptions."

He urged service providers and policymakers to "appreciate the importance of weight loss in older people with obesity for the maintenance of health and well-being and the facilitation of healthy aging."

"Furthermore, age per se should not contribute towards clinical decisions regarding the implementation of lifestyle management of older people."

The research was published online November 22 in Clinical Endocrinology.

Jason Halford, PhD, a professor of biological psychology and health behavior, told Medscape Medical News, "The fear is that older patients are perceived not to respond" to lifestyle interventions to control obesity, "and that's clearly a fallacy, according to this study."

The findings are strengthened by the fact that these are real-world data, "and so it will inform clinical practice," he added.

And one of the "more interesting" findings was that [type 2] diabetes was "more prevalent" in the older group "but they're still losing weight," he noted.

"Traditionally it's been thought that people with type 2 diabetes find it more difficult to lose weight because you're trying to manage two conditions," said Halford, of the University of Leeds, UK, who is also president-elect of the European Association for the Study of Obesity.

The researchers note that many of the comorbidities associated with obesity "develop over time" and that "no one is immune to obesity," regardless of their age, sex, ethnicity, and socioeconomic status.

Barber said there are "a number of reasons" why healthcare professionals "may discount weight loss in older people," including "an 'ageist' perspective that weight-loss is not relevant to older people and misconceptions of reduced ability of older people to lose weight through dietary modification and increased exercise."

And "older people may feel that hospital-based obesity services are not for them," he noted.

To determine the effect of age on the ability to lose weight through lifestyle interventions, Barber and colleagues randomly selected 242 patients with morbid obesity who attended their hospital-based service between 2005 and 2016.

Of these, 167 were aged 18-60 years and 75 were aged 60 years and older. Most participants were women (75.4% of the younger patients and 60.0% of the older patients).

The proportion of patients with confirmed diabetes was markedly higher in the older group compared with the younger group, at 62.7% versus 35.3%, although older patients had a significantly lower baseline BMI, at 46.9 versus 49.7 kg/m2 (P < .05).

The average duration of the lifestyle intervention was over 3 years (41.5 months) in the younger patients and 33.6 months in the older patients.

There was no significant difference in percentage weight loss between younger and older patients, at 6.9% and 7.3%, respectively, and no difference in percentage reduction in BMI, at 8.1% versus 7.8%.

Further analysis demonstrated that there was no significant correlation between age at referral to the hospital-based serviced and percentage weight loss (correlation coefficient, 0.13).

Halford said it would have been "useful" to know the proportion of patients achieving 5% and 10% weight loss because if a third of patients lost more than 10% of their weight, "even in an elderly population, that would suggest there'd be real benefits in terms of things like type 2 diabetes," he noted.

And he would like to have seen more data around how long participants had been struggling with obesity, as it's "just an assumption that the second group is further down the path because they're older, but we can't be 100% sure."

The team notes the study is limited by being retrospective and including a random selection of patients attending the service rather than the entire cohort.

Halford agreed but said the analysis is a "starting point" and could be used as a platform to conduct "much more systematic research on this area."

No funding or relevant financial relationships were declared.

Clin Endocrinol (Oxf) 2020. Published online November 22, 2020. Full text

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Age No Barrier to Weight Loss in Those With Morbid Obesity - Medscape