Though eggs have been somewhat demonized for their high cholesterol content, evidence shows that eggs can be part of a healthy diet. Research indicates that eggs can even help you lose weight, as they are a healthy, high-protein breakfast option that keeps you full.

Here's what you need to know about the nutritional benefits of eggs and how you can eat them as part of your goals for weight loss.

Eggs boast an impressive nutrition profile.

"Eggs are high-quality protein and contain a wide variety of vitamins and minerals, such as vitamin A, vitamin D, B vitamins, and folate," says Natalie Rizzo, a registered dietitian in New York City. "Eggs are also rich in choline, a micronutrient that is important for pregnant women and babies."

Both egg whites and yolks contain protein. The yolk has the highest concentration of most fats, vitamins, and minerals. A large egg has about:

"As far as weight loss, the protein in eggs can help keep you full and may contribute to eating fewer calories later in the day," Rizzo says.

Part of the challenge when losing weight is satisfying your hunger while still being in a caloric deficit. One way to tackle this is by eating high-protein foods that keep us fuller for longer. Eggs are high in protein, with about 6 grams per large egg.

Important: A satiety index is a measure of how full and satisfied a person feels after eating. Eggs have a 50% higher satiety index than white bread or breakfast cereal.

Protein is better at satiating our hunger than carbohydrates or fats because it takes longer to digest. The process of eating, digesting, and storing food is called the thermic effect. The thermic effect of food is the slight increase in metabolism you experience after eating it. A variety of factors can increase the thermic effect, one of which is the amount of protein.

Boosting your metabolism is one way to help you lose weight. Metabolism is your body's ability to burn calories for energy. While having a fast or slow metabolism is really subject to your genes, eating a high-protein food, such as eggs, slightly speeds up your metabolism and burns more calories.

Protein also benefits muscle health, helping you to preserve and even build bigger muscles. Increasing your muscle mass has a direct effect on raising metabolism. Muscles use more energy and burn more calories at rest, so the more muscle you have, the more efficiently your body is burning the food you eat.

Americans tend to start the day with refined carbohydrates like cereal, pancakes, or doughnuts, which can increase your risk of obesity and even type 2 diabetes. Swapping a carb-heavy breakfast for one with high-protein foods like eggs may help you lose weight.

A small 2008 study of overweight and obese people ages 25 to 60 found eggs for breakfast led to more weight loss than a bagel for breakfast. Participants on a low-fat, calorie-restricted diet were divided into two groups, one of which ate eggs for breakfast and the other a bagel. Both breakfasts contained the same number of calories. After eight weeks, the egg group had a 61% greater reduction in BMI, a 65% greater loss in weight, and a 34% greater reduction in weight loss than the bagel group.

"I definitely recommend eggs as part of a healthy breakfast," Rizzo says. "To balance the breakfast, also include some fruits and vegetables, whole grains, and dairy."

Additionally, eating a healthy breakfast can reduce overall caloric intake by preventing cravings later in the day, Rizzo says. A 2016 review found eating a high-protein breakfast might be linked to lower weight, body fat, and a lower BMI.

There isn't a hard-and-fast rule on how many eggs you should eat, but eating one every day is perfectly healthy.

Though nutrition experts once scrutinized eggs for their high cholesterol content, research indicates eating an egg a day will not raise cholesterol levels. Rather, saturated fat not dietary cholesterol like that found in egg yolks influences cholesterol levels.

Breakfast meats like bacon and sausage are high in saturated fat, so try to limit those with your eggs. Instead, healthier ways to eat eggs include a vegetable frittata or on top of a piece of avocado toast.

To kill harmful bacteria, it's best to cook them until the eggs and yolk are firm. It's healthy to cook eggs in the following ways:

Overall, eggs are a healthy and delicious way to start the day. Their high protein content can help you lose weight by keeping you fuller for longer and slightly boosting your metabolism. If you are trying to lose weight, prepare your eggs with minimal oil and be sure to pair them with other nutrient-rich low-calorie foods like vegetables or fruits.

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Yes, eggs can help you lose weight here's how to eat them as part of a healthy diet - Insider - INSIDER

Okinawa Flat Belly Tonic is a weight loss formula that improves metabolic rate and encourages natural fat melting inside the body. It is a powdered supplement, which is made from different plant-based ingredients. These ingredients are vital for a healthy metabolism and fulfill the nutritional deficiencies that somehow slow down metabolism.

According to the US Centers for Disease Control and Prevention (CDC), 40% of the younger adults (from age 20 to 40) are obese. The obesity levels continue to increase after these people cross 40, and at this time, they almost lose hope to get their dream body. However, starting a metabolic boosting product at a younger age can save from this age-related weight gain and help maintain a healthy weight for all life.

There is no struggle involved in using Okinawa Flat Belly Tonic. It is simple to use a dietary formula that can be incorporated into every persons routine. Instead of making false and unbelievable promises, it offers a natural weight loss by promoting the bodys natural capacity to lose weight.

Here is a complete review of Okinawa Flat Belly Tonic. Read it to know all the important details regarding this supplement.

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.

Latest Discount Offer on Okinawa Flat Belly Tonic Avail from Official Website

Mike Banner is the name behind the Okinawa Flat Belly Tonic supplement. He has designed this formula to help millions of people struggling with their weight and find it impossible to achieve. This product is based on an ancient Japanese formula that has been historically helping the native people maintain a healthy weight.

Everything inside Okinawa Flat Belly Tonic is plant-based, and there are no artificial ingredients, fillers, and additives inside. All of these ingredients are safe for consumption and are least likely to cause adverse effects. It also suggests that this supplement can be used for as long as a person wants, without worrying about it causing side effects inside his body.

But what really happens when a person starts using Okinawa Flat Belly Tonic every day? How does it help in weight loss? Is weight loss the only benefit of using this supplement? Lets find out the answers.

Okinawa Flat Belly Tonic Ingredient Revealed All the benefits associated with Okinawa Flat Belly Tonic are due to its ingredients, which is basically a Japanese formula. People from Japan are lean, healthy, and maintain an ideal weight all their life. Even the obesity rates in Japan are considerably lower than in the US, and most health experts agree that their diet has to play a part in it. The Japanese diet contains certain herbs and spices which are associated with natural weight loss.

But not everyone can go to Japan, pick these ingredients and combine them into a weight loss formula. Thats why using a dietary formula that offers the same ingredients to you is recommended. Okinawa Flat Belly Tonic is one such product that contains ingredients best for melting fat without using any artificial way.

The Okinawa Flat Belly Tonic ingredients are behind all of its benefits. Some of these ingredients are listed as follows.

All of these ingredients are extracted from premium quality natural sources and mixed into a GMP-certified facility. There is nothing inside them that looks suspicious or may cause a side effect later. Hence, Okinawa Flat Belly Tonic is safe for everyone.

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.

Flat Belly Tonic Now Available at Lowest Price for a Limited Time

Scams or fake products are not likely to benefit the body and using them a few times can also cause adverse side effects in some users. On the other side, Okinawa Flat Belly Tonic is 100% safe for everyone, and all this makes it a legit dietary supplement.

All new users should also know that;

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.

Get Flat Belly in a few weeks Try Okinawa Recipe Now Special Formula

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.

You can use Okinawa Flat Belly Tonic for as long as you want; it has no side effects. Most people can see a difference in their weight within four to eight weeks of using it. If you have combined it with a low-calorie diet and exercise, you may experience the results much faster than other users.

Where to Buy Okinawa Flat Belly Tonic?Okinawa Flat Belly Tonic is only available online, and you may not find it anywhere else. Right now, it is available for a discounted price.

Here is the basic price break-up. You may choose any based on your requirement and budget.

Use it for four to eight weeks and track your progress. In case you cant see any difference in your weight or body fat, you can contact the customer care line at support@flatbellytonic.com and request a refund.

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

There's more evidence that intermittent fasting could help people with obesity lose weight.

Sticking to an eight hour "eating window" each day, for 12 weeks, led to moderate weight loss for one in four obese adults, according to a small study published January 28 in PLOS One.

Researchers from Queen Mary University of London looked at 50 obese adults in the U.K. who fasted for 16 hours each day. They were monitored with weekly phone calls for the first half of the study, then had in-person check-ins at the end of week six and week 12.

On average, participants in the study lost about four to five pounds in the 12 weeks. One in four participants lost at least 5% of their body weight by the end of the study.

Participants lost the most weight (an average of eight pounds total) if they stuck to intermittent fasting at least five days a week, over half of them did so through the end of the study. The most common reasons for lapsing in the diet were dining out, happy hours, and other social occasions, according to surveys from participants.

Read more: Some fasting advocates say you can sneak food into the diet without sacrificing the health benefits, but others aren't so sure

These results suggest that intermittent fasting is worth a closer look as a weight loss strategy.

"Simple weight management plans which people can stick to are currently lacking," Dunja Przulj, corresponding author of the study and a research health psychologist at Queen Mary University of London, said in a press release.

The weight loss in this study was comparable to results from other diets, based on the researchers' previous study.

In that study, which is still unpublished, data from 300 obese adults showed similar weight loss results from following the National Health Services advice to eat less, exercise more, count calories, and eat more fiber and produce.

Participants following NHS advice lost slightly less weight, about 4 pounds on average, compared to 6 pounds lost by intermittent fasting dieters in the most recent study. People were also less likely to stay committed to the NHS advice.

That means intermittent fasting could be as good or better for weight loss than current diets recommendations, according to researchers. However, neither of these studies looked at long-term weight loss, so we don't yet know how well intermittent fasting may work over time.

Previous research has found intermittent fasting has potential for treating obesity. Studies have shown it can work as well as other diets for weight loss, but it may not be any more effective. One theory to explain this is that fasting is just one strategy to help people cut calories, so their weight loss results depend on how much less they eat on a fasting diet.

In addition to weight loss, studies have explored whether intermittent fasting may improve health in other ways, such as reducing risk of disease or improving blood sugar control and cholesterol levels.

In this most recent study, intermittent fasting was not found to have an effect on blood pressure or cholesterol levels, which are also important markers of health. Researchers didn't measure blood sugar or insulin.

But still other research has found that intermittent fasting doesn't seem to improve markers of health compared to other healthy diets, and may even lead to side effects like muscle loss.

There's still a lot researchers don't understand about this type of fasting, and more research is needed to better understand how it might work and how best to apply it for health benefits.

Originally posted here:
There's more evidence that intermittent fasting could help people with obesity lose weight - Insider - INSIDER

Snacking, when eating unhealthy foods, can result in a large number of calories being consumed throughout the day. Eating unhealthy snacks like junk food is not going to help with weight loss progress but there are ways to consume the foods you love without having to go without.

Firstly, the nutritionist says to only eat when youre truly hungry.

She said: Many of us have found ourselves snacking for reasons other than hunger. Boredom, stress and snacking as a reward after a long day are all common.

Next time you consider reaching for a snack take a moment to ask yourself if you're trying hungry. If you find that you aren't, food is not the answer.

There are many ways to counteract non-hunger eating, I recommend keeping a food diary noting down everything you eat along with how you feel each time you eat.

This can help identify reoccurring triggers for snacking such as lack of sleep, stress or boredom. Once you have a deeper understanding of your triggers, you can find healthier ways to meet those needs, like working on a better sleep routine or getting out for a walk to reduce stress or beat boredom, rather than turning to food.

Those looking to shed a few pounds or to look to snack healthier, the expert recommends staying away from sugary foods.

Kim added: Snacks that are high in sugar or based on starchy carbohydrates aren't likely to keep us satisfied for long. Instead of reaching for a piece of toast or a biscuit, find a snack that has a higher protein or health or healthy fat content.

Good examples include a small handful of unroasted nuts, a small pot of plain coconut yoghurt, or some olives. These will be more likely to fill you up and keep you satisfied for longer.

As well as staying away from sugary snacks, constant grazing could hinder weight loss.

The expert explained the difference between a snack and constantly reaching for food.

She said: We've all been there, whether it's picking at the children's leftovers or grazing on that open packet of Percy Pigs on your desk.

If you feel hungry, find yourself a healthy snack, eat it mindfully and then stop once it's finished. There is a difference between having a snack and constant grazing.

Remember that if you're trying to lose weight, constantly supplying your body with food means it will be using that for energy and won't turn to using up your stored fat reserves.

Watching portion size is also extremely important when trying to lose weight because it allows you to have a tight grip on how many calories you are consuming.

Kim added: It's important for us to view snacks as small refuels. They are designed to 'tide us over' until our next meal, not be a whole extra meal in themselves.

You may assume that just because a snack is healthy that eating it in large amounts is fine. In doing this you could find your snack turning into an entire dinner's worth of calories in a matter of handfuls.

I recommend preparing a reasonably sized portion of your snack and eating it from a bowl or plate, rather than straight from the packet where it's easier to lose track of how much you've eaten.

When it comes to picking a snack, there are many foods that should be avoided.

The nutritionist said: Food manufacturers often words like 'natural' or 'one of your five a day' to market their products and lead us to believe they are a healthy snack option. In reality this is not always the case and these products can end up containing a high amount of sugar.

Even those that declare 'no added sugar' can be hiding a considerable amount as a result of using dates and other high sugar fruits in the ingredients.

Kim recommends checking the nutritional information on the back to see how much sugar the snack contains.

Snacking throughout the day can help to satisfy cravings as well as helping to keep a diet non-restrictive.

However having too many snacks laying around should also be avoided.

The expert continued: Are you someone who finds themselves mindlessly tucking into a packet of biscuits because someone left them out on the counter?

Or reaching for that open bag of crisps on the table? One of the best ways to avoid doing this is to keep treat foods out of sight, so you aren't seeing or thinking about them regularly.

Even better - don't buy them at all and swap your less healthy snacks for some of my recommendations below. There are many delicious, healthy snack options available nowadays, meaning you don't have to choose between healthy and tasty.

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Weight loss: Experts golden rules when it comes to healthy snacking to lose weight - Express

Weight loss can be achieved by burning off more calories than are taken in. When working out, some exercisescan burn more fat than others, research revealed.

When trying to lose weight, opting for a healthy diet plan will help speed up results.

Adding exercise into the routine can also speed up the metabolism and help burn more calories, according to experts at Healthline.com.

They stated: "The 'calories in versus calories out' model is based on the idea that to maintain a stable weight, the number of calories you eat needs to match the number you expend.

"'Calories in' refers to the calories you get from the foods you eat, while 'calories out' is the number of calories you burn."

The experts suggested calories are burned through a person's basic metabolism, through digestion and by exercising.

They added: "The leftover calories you get from your diet are meant to fuel your physical activity, including workouts and everyday tasks like walking, reading, and washing dishes."

There are lots of different ways to workout and burn extra calories.

Some exercises will help slimmers shift extra weight more than others, according to research by LiveRugbyTickets.co.uk.

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The data showed playing squash could actually burn the highest number of calories for an average person in one hour.

This is closely followed by running, rugby, skipping and martial arts, which all burn around 738 calories in one hour.

Of all the exercises monitored, yoga burned the fewest number of calories, at 185 per hour.

Weightlifting, sailing, pilates and surfing are also some of workouts that burn the least, at around 221 calories in an hour.

Managing director of LiveRugbyTickets.co.uk Stefan Balkenende stated: "Whether you take up sport as a hobby to build muscle or help your mental health whatever it may be you need to enjoy the activity you choose to participate in.

"Enjoyment in exercise contributes to the endorphins that the brain releases and this has a great impact on your mental and physical wellbeing. And, if you enjoy it, you are far more likely to keep it up!

"Through our research we know sports like Squash, Running and Rugby will give you a cracking burn calorie-wise, but they may not be the right fit for you personally.

"Its all trial and error; find the sport you enjoy most.

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Weight loss: Top 10 exercises to help lose belly fat - how to burn the most calories - Express

I've been essentially healthy most of my life. Like many, though, I've gone through stages of working out and eating well, followed by sedentary and gluttonous periods. I try not to give myself a hard time for these changes, but when I start to feel sluggish or unwell, I turn back to whole foods and regular exercise to improve my symptoms. At the start of 2021, tragedy struck my family when my father lost his 17-year health battle. It served as a wake-up call for me and one that has motivated me to really think critically about how I'm feeling and taking care of my body.

With the recommendation of a friend, I started macro counting (macronutrients)specifically, fat, protein, and carb intakeand committing to 30 to 45-minutes of exercise a day. When balanced correctly, macros allow you to eat the type of foods you love in the right portion sizes, without completely giving up a food group, like you would with Whole30 or the ketogenic (keto) diet.

And guess what? I'm two weeks and two pounds down. Losing a pound a week is right around the number you want for sustained weight loss. Macro counting doesn't have to be stressful, and as you can tell, it can also be effective. But it can also have a negative impact on your health if you make this big mistake, according to sports nutritionist and personal trainer Dan DeFigio: Don't get too obsessive over the numbers.

Here's why, and for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

To calculate your macros, you need to take into account the weight you'd like to lose, as well as how much fitness you squeeze in daily.

I asked a registered nurse, certified sports nutritionist, and founder of Eat Me Guilt Free, Cristie Besu, to consider my stats and recommend a macro breakdown. I'm female, 5'3", 32-years-old, active; I have a goal to lose twenty pounds by summer. She suggested the following:

Protein: 120g/30% of daily intake.Carbs: 200g/50% of daily intake.Fat: 35 grams/20% of daily intake.

How come? Besu says it's critical for me to have enough protein to maintain my existing muscle mass and high-fiber, low-glycemic carbs, so I remain satiated (AKA, not hangry). By using an app like MyFitnessPal, I'm able to understand the nutrients of every single food I eat and balance out my meals, so I receive the right amount.

When I first considered 'macro' counting, I was anxious about computing math on the spot and having to stick to a very-specific numberforever. As he explains, those that are the most successful look at the big picture rather than the day-to-day excruciating minutia, and they use the data they learn from tracking their foods and macros to inform their choices for years to come. Plus, as we know, fat levels and fitness activities are averages of what we do most of the time. Another way to tackle macros is to examine how the process works for five to six weeks.

"Food does not contain exactly the number of calories or grams of macronutrients that is on the label, or that is in your tracking database," he continues. "Your body does not process nutrients in exactly the same way as someone else's. Heck, your own body does not process nutrients in exactly the same way on a day-in and day-out basis anyway."

Plus, there are lots of variables, like hydration, sleep, hormones, stress levels, temperature, and so on. The last thing you want to do is drive yourself crazy and end up giving up.

Instead, find a starting point, like mine above, and see how 'easily' you can keep within these bounds. When something feels hard, take note of it. And then, you can consult with your doctor or nutritionist to find a solution. Remember: your wellness is a life-long investment, not a gimmick to squeeze into a size or a dress. It's worthwhile investing the mental energy into making it a well-rounded effort, from mind to bodyand far beyond the scale.

Intrigued? Here's How Counting Macros Is Different From Calorie Counting, According to Experts.

Originally posted here:
Doing This One Thing Won't Actually Help You Lose Weight | Eat This Not That - Eat This, Not That

Only 18% of those with the stomach surgery had to go to the hospital for treatment

by: Len Rome

(WYTV) There is welcome news when it comes to bariatric surgery the stomach-shrinking surgery and the coronavirus.

The Cleveland Clinic has just finished a study of 4,000 patients who had the virus.

Some had that bariatric surgery and the clinic discovered that for the most part, it kept them from being hospitalized with the virus.

It was surprising because that was the first time that we could show that the significant weight loss can be protective to this extent in patients with severe viral infection, Dr. Ali Aminian said.

The Cleveland Clinic looked at patients who caught the coronavirus between March and July of last year.

Forty-two percent of virus patients who were severely obese had to go to the hospital for treatment. Only 18% of those with the stomach surgery had to go.

The takeaway? People are generally healthier after losing a large amount of excess weight, which gives them a better chance at fighting the virus.

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Study finds weight loss surgery patients had better chance at fighting COVID-19 - WYTV

The recent COVID-19 pandemic with its time at home and stress eating may have caused some people to put on some extra pounds known as the COVID-15 and allowed others more time to focus on their health.

We had the best fall-winter season weve ever had, said Medi-Weightloss of Lutz Owner Gerri Willett. Our best time for new clients is now through April. Last year at this time wasnt that great.

Because of the pandemic, Medi-Weightloss now offers telemedicine sessions. Even with offering telemedicine sessions, some of our clients still like to come in for their session, Willett said. I feel our clients have felt very comfortable with everything weve done to ensure their safety.

Medi-Weightloss was developed by physicians, registered dietitians and health professionals in the area of weight loss to help its clients control their calories and carbohydrate intake while eating the optimum amount of protein to preserve muscle mass.

The Medi-Weightloss Program is evidence-based to result in a successful lifestyle change. When administering the treatment, Medi-Weightloss healthcare providers take each patients unique health profile into account, which is what makes them a program that works for their clients.

Our amazing success over the past 16 years is due in large part to our clients entrusting us with their care and the care of their friends and family. We are extremely proud and thankful that more than half of new patients are based on referrals, said Medi-Weightloss Founder Edward Kaloust.

The program is based on weekly visits where patients get a body composition analysis and a complete medical exam, including blood panel and EKG.

We educate our patients about nutrition and fitness, Willet said. We are a physician-supervised weight loss program where we offer a balance of education, appetite management and exercise activity to lose weight. We teach our clients strategies to keep weight off using real food. This is not a quick fix, our program is a lifestyle change.

Both Medi-Weightloss locations in Brandon and in Lutz have been a part of the Tampa community for 16 years.

We are extremely proud to serve our community for 16 years, Willet said. We want to let the community know we are here for them even during the pandemic.

If you would like to learn more about the Medi-Weightloss Program, visit http://www.mediweightloss.com or call the Brandon office at 654-1110. The Brandon office is located at 203 W. Bloomingdale Ave.

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Medi-Weightloss Moves To Telemedicine During The Pandemic - Osprey Observer

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Turmeric benefits for health You may not know it, but turmeric benefits liver health, acts to stop bad cholesterol and is even undergoing studies to reveal its tumor blocking capability. Curcumin (also called turmeric extract) is not just the part of turmeric that causes food to gain a golden color. It also makes curcuminoids in turmeric. Curcuminoids are seen to have valuable health giving properties as antioxidants and anti-inflammatories. Turmeric benefits many health conditions From several []

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Women sometimes avoid weight lifting because they think it can be dangerous or will make them bulky. But these stereotypes about women and lifting weights aren't supported by facts.

Here are some of the most common myths about weight lifting for women, and why they aren't true, according to a strength training coach.

Women can and do excel at weight lifting. While heavy weight lifting is sometimes stereotyped as a men's sport, elite women athletes are, pound for pound, some of the strongest in the world.

Men may lift more weight, in total pounds, but when it comes to contests of strength relative to body weight, some women weight lifters can outlift the guys.

Moreover, weight lifting is not dangerous for women, even if you're not an athlete, according to Sara Carr, personal trainer, competitive weightlifter, and assistant head coach at Black Box NYC.

"Anything is dangerous if you're doing it incorrectly. With proper form, there's nothing dangerous about lifting weights" Carr says.

What the research says: Studieshave found that weight lifting sports like powerlifting and CrossFit have a relatively low risk of injury compared to other common sports like soccer, football, and running.

In fact, women of all ages and backgrounds can safely learn weight lifting with the help of a good coach. "That includes women who are pregnant," Carr says, although some movements may be modified.

Research shows that women can safely lift weight while pregnant, and it even has benefits however, it's best to do so if you have prior experience, and not start a new, intense workout regimen during pregnancy. And it's always a good idea to consult a doctor if you're not sure a certain workout is right for you.

Another common myth is that lifting weights will make women gain weight and muscle or give their body a "bulky" appearance.

It's true, that if you lift enough weights over a long enough time, you will gain muscle mass. However, research shows that there aren't significant differences between how quickly men and women build muscle on similar training plans.

"Can it make you bulky? Sure, but you have to put in a ton of time in the weight room," Carr says. Even then, it won't happen overnight. Building muscle takes significantly longer than burning fat, and years of hard work are required for the lean muscle mass you see on "bulky" athletes.

General advice: 'Bulking' or putting on lots of muscle mass takes hard work, including eating extra calories and spending many hours in the gym, so it's not likely to happen by accident.

"It's a really slow process. If you're doing it three times a week, the increase in muscle is not going to be noticeable for most people," Carr says. As a result, you don't have to worry that casual lifting will accidentally turn you into a bodybuilder.

It's a common misconception that cardio is the best way to burn fat or lose weight. Weight lifting is as good or better for burning calories, since research shows it can increase your basal metabolic rate, or the number of calories you burn at rest, for up to 48 hours after you finish your workout.

"As soon as you stop doing cardio, you stop burning calories," Carr says. "When you lift weights, once you stop, your body starts to recover, and continues to burn calories for a long period of time."

It has another benefit for a lean physique, too, particularly in the long-term. As you build muscle with weight lifting, your body will need to use more energy maintaining all that tissue, which can further increase the number of calories you burn during daily activities.

"The more muscle you have, the faster your metabolism is going to be," Carr says.

Workout routines designed for women often include light weight (or just body weight exercises) and lots of reps. The conventional wisdom is that these smaller weights will help "tone" your muscles without making them big.

However, the word "tone" here is misleading because it refers to the idea that you can achieve defined muscles by changing their shape but without bulking up. In reality, you can't gain muscle definition without gaining some muscle mass (or losing body fat).

"Your muscles can get bigger or smaller, you can't change the shape," says Carr.

Moreover, toning is sometimes associated with spot reducing, which refers to when you target a specific area of your body like your stomach or thighs to make it leaner. However, spot reducing is not real: "You can't just tell your body you want to lose weight in a certain area," Carr says.

As a fitness beginner, walking into a gym can be anxiety-provoking, since it's easy to worry about being judged or fitting in. This can be particularly true for women in weight rooms full of men.

While it can feel overwhelming to know where to start, learning to lift weights doesn't have to be scary, says Carr. Many gym communities are extremely welcoming to newcomers, and are happy to help a newbie learn the ropes (or barbells). And weightlifting increasingly includes women as much as men today, 47% of USA Weightlifting members are women, compared to just 17% in 2007.

One key toward feeling comfortable in the gym is finding a good coach. Coaching is crucial for beginners, but it's also valuable for even the most experienced athletes to improve their technique and make progress.

"Everybody needs a coach when they start weight lifting," says Carr. "I compete in weight lifting and I have a coach." Carr adds that when looking for a coach, "I never recommend people just walk into a gym and go with whoever is assigned them."

Carr recommends some of the following when looking for a fitness coach:

Lifting weights has mental and physical health benefits for all genders. According to research, it can improve your bone health, preserve mobility in your tendons and joints, and may even help you live longer.

Studies show weight lifting can also improve your self confidence and self image. This can be especially beneficial for women who struggle with body image due to social pressures to be thin.

"It takes the focus off of training to look a certain way and puts the focus on training to perform a certain way," Carr says.

In addition to these benefits, weight lifting, like any form of exercise, can reduce stress, boost mood, and improve the quality of your sleep.

Weight lifting isn't just for men. It's a myth that lifting weights will make women bulky or put them at risk of injury.

Women can excel at weight lifting and experience major physical and mental benefits from strength training, including a leaner, more muscular body as well as better self-esteem.

Strength and resistance training also offers significant benefits for bone health like building bone density, which can help prevent conditions like osteoporosis.

"My favorite thing is to put a barbell in a woman's hands for the first time," Carr says. "One of the biggest benefits is the confidence of realizing you're capable of that."

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5 weight lifting myths for women and the health benefits women who lift weights gain - Insider - INSIDER