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50 Genius Weight-Loss Motivation Tricks | Best Life

Posted: May 21, 2019 at 6:47 pm

Wed all love to lose that extra five, 10, or 15 pounds. And while we invariably begin attacking our new weight-loss goals with gusto (hello, new year, new you!), the bigger problem is sticking to said healthy goals and finding the weight loss motivation to get through the tough days.

Too often we find ourselves sliding back into our bad habits and seeing our goals fall by the wayside.To ensure that that never happens to you, follow these genius, iron-clad, time-tested, and science-backed strategies to takethe weightoff and keep it off. And for more weight loss tips, consider the 20 Science-Backed to Motivate Yourself to Lose Weight.

Even if you arent hungry when you wake up, put down a breakfast focused on lean proteintwo or three eggs, piece of toast, and half an avocadoand not one centered on processed, sugary grains drowned in milk. Morning fuel has been shown to tamp down binges later in the day and boost metabolism, which means you wont need as much weight loss motivation throughout the day. And for more tips on shedding pounds, take a look at the 20 Weight-Loss Techniques Successful Dieters Share.

Fact: Eating a proper meal in your dining room with a proper place settingand proper companywill amp up your feelings of responsibility and bring more meaning to the food. Schlepping a bowl of goop to the couch and plopping down in front of the TV? That will psychologically make your food seem inconsequential and meaningless, increasing your chance of abusing it. And for more on relaxing and avoiding temptation, check out these 10 Best Non-Exercise Stress Busters.

To limit any craving or dessert binges after eating your dinner, try loading up the toothbrush and giving your pearly whites a scrub. The minty flavor and clean teeth will shut down your appetite and prevent you from wanting to indulge anymore.

You know by now that cutting processed foods is a great first step to eating healthier, but a simple trick to avoid being pulled in by their carb-heavy call is to stick to shopping the perimeter of your grocery store.

Thats where the good, whole food hangs out, not in the middle where frozen foods and processed fare lurks. And once youve got your ingredients, you can whip up these 40 Dishes Everyone Over 40 Should Master.

Getting plenty of H2O is essential for efficient organ operation, muscle energy, supple skin, and can even help withweight-lossefforts. More water means youre getting less calories from other beverages like soda and sports drinks. Plus: Downing a glass before a meal can help temper your appetite and make you eat less.

If you are scared of the kitchen but want to start creating healthier meals, invest in a slow cooker or one of the new hybrids that combines a slow cooker, pressure cooker, steamer, and even a saut function, to make whipping up something delicious easy and quick. The simplicity of great food at home is a great weight loss motivation and will help keep you away from fat-laden choices from fast food joints or regular restaurants. Just remember to avoid the 40 Unhealthiest Foods If Youre Over 40.

If theres one weight loss motivation trick successful doers always do, its weighing themselves. Along with tracking your fitness goals and counting calories, keeping close tabs on yourweighthas been shown to assist in losing and, especially once its gone, keeping off the pounds.

Splurge on one of the new connected smart scales that will report your progress to your smartphone complete with heart rate, bone density, and muscle mass measurements. Or just get a cheap-o from the department store. Just get on it everyday to keep yourself honest. And for more help, know Exactly When You Should Weigh Yourself Every Day.

Fruit juice has long been thought off as a healthy drink, but its filled with lots of sugar (about 2535 grams per serving), and it doesnt include any of fibersweight-lossbenefits that you get from consuming whole fruit. Stick to eating actual fruit, and if you must have some juice, cut it down with seltzer. Remember: Knocking out fruit juice is one of the 25 Flat-Belly Secrets That Dont Work.

Before heading into a weight loss motivation journey, you need to take stock of the current state of your pantry. Toss any of the foods that you find yourself constantly snacking on and turning to in times of stress, which usually are those with processed carbs and refined sugarssweets, chips, cookies, cakes.

Fun fact: Did you know that potato chips represent the single biggest threat to your waistline? Its true. Its one of the 20 Crazy Facts That Will Blow Your Mind.

If youve decided to dedicate more time to cooking food at home, you will naturally resist going out for meals. It will save you money in the long runsave it for a few trips to the beach with your new bodyand food typically found in restaurants is higher in calories and fat. And for more on eating right, heres Why Health Experts Want You to Avoid Lettuce in 2018.

Poor portion control is a leading cause of obesity, but an easy way to combat confusing perceptions is to use smaller dishware. Pick the little plate and the small bowl instead of reaching for the large stuff and youll start to eat less at each sitting. And for more help navigating your weight-loss journey, here are the 40 Best Ways to Keep New Habits.

Making meals at home means youll have lots of tasty leftovers that work great for lunches at work and quick dinners when youre busy. But invest in some good storage options, like glass containers with click-top lidsor even a vacuum sealerand youll get even more mileage out of your healthy meals. And if you need some more healthy-food inspiration, check out these 10 Painless Ways to Upgrade Your Diet.

Using dishes that are smaller can help with portions, but you also need to divide them up by their nutritional content to make sure you are feeding your body what it needs, in the right amount to loseweight. The lean protein portion should be about the size of both of your open palms, two fists for veggies and/or carbs, one to two thumbs for fats, and a fingertip or two for oils. For more helpful tricks, know these 15 Best 60-Second Health Hacks.

Looking for ways to substitute your favorite indulgences with healthier foods is essential to keeping yourweight-loss effort consistent. For example, you can make a pizza crust from broccoli and mashed potatoes from cauliflower, and also use Portobello mushrooms or lettuce wraps for buns. And knowing you can still have the foods you love is some of the best weight loss motivation out there! Also, know these 25 Superfoods That Prevent Winter Weight Gain.

Scientists now know that getting consistent and restorative sleep each night is one of the keys to a healthier life and lower bodyweight.Tipsto make sure youre maximizing snooze time include setting up a dark, cool bedroom; cutting off screen time to an hour before bed, no caffeine or alcohol a few hours before sleeping, and sticking to a solid sleep schedule. If you need help getting more Zs, know that Eating This One Thing Will Help You Sleep Better.

We all fall off our plans every now and then. The trick isnt to let it derail the entire plan. If your plan means hitting the gym 4 days a week and avoiding carbsand you cant help but hit up your friends pizza party on Wednesday nightdont let feelings of guilt keep you from picking up where you left off on Thursday. And if youre down on yourself, pick yourself up with these 70 Genius Tricks to Get Instantly Happy.

Were living in the golden age of fitness trackersand tech that targets your health and wellbeingso give yourself an edge by picking up something that will give you reliable data about your progress. Youll be able to set data-based milestones (a few pounds lost, for instance), and you can reward yourself for your effort as you see your progress improve.

You dont have to transform into Ah-nold to reap the benefits of free weights or machines. The truth is, you need to perform some type of resistance exercise to build muscle. The more muscle you have, the more calories you burn at rest and the better youll fee about your transforming body. And if you need some great workout inspiration, check out Bella Hadids Fat-Melting 15-Minute Workout.

No longer thought of as a vice, coffee has been shown recently to help you live longer, protect your liver, and even ward off diabetes. The caffeine is also a great way to make your workouts livelier and enjoyable by providing you with an extra jolt of energy. Just limit any additions of dairy or sugar for maximum benefits. And if youre still not sold on drinking a cup of joe, check out these 75 Amazing Benefits of Coffee.

High-intensity interval training (HIIT) is a must-add workout routine when trying to shed pounds. The protocol pairs burst of intense, all-out effort with more moderate exertion to ramp up calorie burning and torch fat. The modality has also been linked to extending life by rebuilding cells and keeping diabetes away by improving insulin sensitivity. And if youre still not convinced, check out The Single Best Workout for Turning Back the Clock.

Hunching over your desk all day, stuck in your chair, has been found to be detrimental to your health and causeweightgain. Standing up regularly throughout the day, even if you arent actually engaging in sweaty exercise, triggers your brains internal scale and tamps down appetite. Constantly sitting screws up how your brain interprets yourweight, which may lead to overeating. Bonus: Having better posture is one of the 30 Ways to Cut Stress in 30 Seconds.

Fiber is a hard-to-digest carb found in fruits and vegetables and whole grains. Studies have shown that the more fiber you get in your diet, the lower yourweight. Aim to get about 38 grams of fiber a day, because it will make you feel fuller more quickly and for longer, staving off hunger pangs.

Standing up at work, taking the stairs, going to the gym, walking the dog an extra milethese all add up to your daily calorie-burning deficit and, over time, will help you shedweight. After all, science is telling us that keeping your muscles twitching, however subtly, is The Single Best Way to Boost Your Metabolism Every Day.

If you havent heard by now, processed foods (basically anything that comes in a box or package) arent good for you in the long run. Compared to whole foodsfruits, veggies, nuts, whole grain, meat, seafoodthey are packed with refined sugar and white flour and other additives and preservatives that can contribute toweightgain. Limit consumption and dont buy them.

Sugar has now replaced fat as the No. 1 reason why Americans are unhealthy and overweight. Fat was wrongly maligned for years, leading to low-fat and reduced-fat products that had sugar added to make them taste better, but too much sugar has been found to increase risk of cardiovascular disease, cancer, obesity, and diabetes. For help, see these 7 Ways to Sneak Away from Sugar.

If you are serious aboutweightloss, you should cut out booze. Its calorie dense, affects fat burning, and can melt away any inhibitions against eating bad food or chowing down late at night. If you would like to drink, stick with two glasses of a clear liquor mixed with seltzer and a lime or lemon at each session.

Protein is key for maintaining muscle, especially as you begin to loseweight. And if you are exercising, you must get in proper protein levels to fuel the processes that lead to building muscle, so go for a protein with less fat like lean cuts of beef (flank, sirloin, tenderloin) and pork (loin chop, tenderloin), plus seafood, fish, and poultry.

Some of the best weight loss motivation is a little wriggle room. Totally cutting yourself off from comfort foods or snacks that you crave is not a good move because it increases the chance you will overdo it the next time your will breaks and you load up on chips. Make sure you have one meal a week where you can eat whatever you want as a good psychological break from yourweight-lossjourney.

This should be one of the first foods you need to pretty much totally drop from your diet. They are OK for cheat meals, but youll soon find that fried foods wont agree with your newly healthy constitution. Fried foods are saturated with oils high in calories and trans fats and are known to increase risk of developing heart disease and diabetes, and offer little nutritionally.

Yes, low-carb diets are the latestweight-loss fad, but they work. Cutting carbs is a simple and effective way to create a healthier diet that will lead toweightloss. (Though more hardcore versions, like the ketogenic diet, can become unsustainable over time for most people.)

To loseweight, the simplest tip is to take in less calories than you are burning each dayif you do that, you will loseweight(unless you have a medical problem). Firstyou need to get a rough estimate of your Total Daily Energy Expenditure, or TDEE, and your Basal Metabolic Rate (BMR), or by your activity. Enter your info into anonline calculatorand once youve got your TDEE figured out, eat about 500 calories under that to lose fat.

Do you know why professional athletes visualize themselves hoisting the championship trophy before the game? Because it works, and it can for you, too! So creat a picture in your mind of the body you want and youll be able to power through the tough times when your willpower flags.

Use your skills in the kitchen to make up a big batch of food you can portion out into lunches or dinnerson Sunday. That way youll always have something good to eat to when you get stressed or run out of time at work, limiting any returns to fast food or other unhealthy fare.

Spices like cayenne, red chili powder, turmeric, and cinnamon have been shown to help rev up your metabolism, which can lead to increased fat burning, and help curtail cravings. They can also help make your food taste better, which is essential when trying to integrate healthier fare into a previously fatty and calorie-rich diet.

These foods should move to the top of your grocery list. There arent many fat people out there that subsist on a diet of only produce. Mainly because all of the fiber makes you feel full quicker, limiting how much you can physically shove into your mouth, and because they are jam-packed with vitamins and minerals that give you energy and vitality.

Sometimes the urge to eat is a form of self-medication and becomes a compulsive exercise. If you suspect thats the case for you, its probably a good idea to talk to a mental health professional and address the issue directly.

Switch to seltzer instead.

Dont look at your goal for losingweightas an unending slog or horrible trek, and dont subscribe to any one diet. Following thesetipswill help you need to make a lifestyle change revolving around how you see food and how you use foodits there to nourish and make your life better, not become a literally burdensomeweightthat ruins your life.

Remember what the great Michael Pollan said about the secret to eating healthy: Eat food. Not too much. Mostly plants. If it comes in a box with a cartoon character emblazoned on it, steer clear. If its a whole food sitting out in the open? Buy away!

Consistent exercise and meditation will do wonders not only for your brain and your mood but also your waistline. After all, study after study has showed that stress leads to hormonal cacophony in your body and inexorably to poor eating habits.

The key to losingweightand keeping it off is finding what motivates you, and spouting daily affirmationsno matter how corny you may feel at firstare proven to work. So, remember: Youre a winner, and nothing is impossible!

There are loads of apps out there that can help you track calories, find healthy recipes, perform effective workouts, and give you good advice on how to stick with yourweight-lossgoals. Check reviews, try out a few, and then use the ones that work for you since they can offer you info, accountability, and support thats tough to find on your own.

When you get bored, youll fall off your routine. So switch it up! Dont be afraid to branch out and explore workouts or movements that you enjoy more than the standard gym slog. Maybe you prefer biking to the elliptical, or rowing to the treadmill. Or perhaps hiking local trails or playing basketball at the Y is more your speedit doesnt matter, just do it constantly and frequently.

One trap people looking to loseweightoften fall into is making goals that cant physically or realistically be met. Losing 20 pounds in a month is not only unhealthy, but its also impossible unless you are starving yourself. Hard-to-meet goals will only frustrate you and push you away from the ultimate goal of a leaner and heathier body.

Before going into aweight-lossprogram, try to identify any areas where you will probably slip upthis can help prepare you for the mistake and lessen the sense of failure in your motivation to lose weight. Just dont make excuses and blame your weaknesses as the reason why you keep failing to meet your goals.

Take a moment each day or week to sit in silence and meditate on your progress. How have you been feeling? What things triggered binges or bad food choices? You dont have to do it for hours like a Tibetan monk. Just be alone with your thoughts and focus on your progress, or lack of, and try to identify tweaks to make it easier.

Dont think of the whole point of losingweightas taking stuff out of your life (even though fat subtraction is the final goal). A healthier approach is to remind yourself that you are adding in new and healthy things that will hopefully become healthy habits, so tacklingweightgain wont be a big deal. Reframing things is one of the best ways to find the motivation to lose weight.

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50 Genius Weight-Loss Motivation Tricks | Best Life

Precision Nutrition’s Weight Loss Calculator: Here’s what …

Posted: May 21, 2019 at 6:47 pm

This weight loss calculator (based on the NIH Body Weight Plannerand adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases), factors in how your metabolism really works to predict how long itll take to reach a particular weight loss goal.

++++

Its a question that comes up from new Precision Nutrition Coaching clients all the time:

Im tracking my calories in and calories out religiously but Im not losing as much weight as I should. Why isnt my diet working?!?

Yes, conventional wisdom states that reducing your intake (or increasing your expenditure) by 500 calories a day should lead to about 1 pound of fat loss per week (500 calories a day x 7 days = 3500 calories a week = 1 pound).

But that conventional wisdom is wrong. As discussed in this article all about the myth of metabolic damage, the metabolism is adaptive. As you eat less, your metabolism slows, throwing off common assumptions about calorie balance.

This excellent weight loss calculator takes into account the adaptive nature of metabolism and gives more accurate information on how hard youll have to work (and how long it may take) to reach your goals.

Body Weight Planner

Starting Information

Advanced Controls: {{baselineAdvancedCtl ? "ON" : "OFF"}}

% Uncertainty Range

Results

Calories Kilojoules

In order to maintain your current weight, you should eat:

{{maintCalsField | number:0}}{{energyUnitsRadioGroup}}

To reach your goal of {{goalWeight}} {{weightUnitsRadioGroupLbl}} in {{goalTime}} days, you should eat:

{{goalCalsField | number:0}}{{energyUnitsRadioGroup}}

To maintain your goal of {{goalWeight}} {{weightUnitsRadioGroupLbl}}, you should eat:

{{goalMaintCalsField | number:0}}{{energyUnitsRadioGroup}}

At the end of {{simulationLengthField}} days, you would weight:

{{finalWeightField}}{{weightUnitsRadioGroupLbl}}

At the end of {{simulationLengthField}} days, your Body Fat % would be:

At the end of {{simulationLengthField}} days, your BMI would be:

Simulation Details

Warning: Low BMIThe goal weight you entered is below a healthy weight for someone of your height and age.A healthy weight range for you is between {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}.The lifestyle changes you entered resulted in a low BMI for someone of your height and age.

Warning: High BMIThe goal weight you entered is above a healthy weight for someone of your height and age.A healthy weight range for you is between {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}.The lifestyle changes you entered resulted in a high BMI for someone of your height and age.

Dangerously Low Intake: Please adjust your lifestyle intakeDaily intake must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.

Dangerously Low Intake: Please adjust your goalThe information you entered results in a {{energyUnitsLblSrt | lowercase}} level that is too low.Calorie goals must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.The last change you made has been reset so that you can enter a different value. Try giving yourself more time to achieve your goal, changing your activity level, or setting a different goal.

Initial Weight ({{weightUnitsRadioGroupLbl}}):

{{initialWeightField2}}

Initial % Fat:

{{initialBfpField2}}

Initial BMI:

{{initialBMIField}}

Final Weight ({{weightUnitsRadioGroupLbl}}):

{{finalWeightField}}

Final % Fat:

{{finalBfpField}}

Final BMI:

{{finalBMIField}}

Note: As you play around, if you have questions about how to use the calculator, check out this video tutorial.

To understand why this calculator is so good, lets use an example client: Vanessa. Shes 40 years old,5 6 tall, weighs 185 pounds, has a very low level of activity at work, and a moderate level of activity outside of work.

Based on this information, the calculator has determined that she needs around 2,445 calories per day to maintain her weight.

Lets say Vanessa would like to lose 40 pounds in a sustainable way over the course of the next year, without doing much additional exercise.

The calculator suggests that shell needto reduce her food intake to around 1,770 calories per day. (Thats 675 calories fewerthan required for maintenance).

If you were to do conventional calorie math, these numbers wouldnt make sense.

A daily calorie deficit of 675 calories would lead to a deficit of 246,375 calories over the course of a year (675 calorie deficit x 365 days = 246,375 calories).

This would, theoretically, lead to a 70-pound weight loss for Vanessa (246,375 calorie deficit / 3,500 calories in 1 pound of weight = 70 pounds lost). But the body doesnt work that way. Instead, Vanessa would lose about 40 pounds.

Why this very large disparity?

As mentioned above, the metabolism is adaptive.Thats why its important to make sure your expectations about weight loss and body change are in line with how the body actually works.

This calculator can help with that.

Youve probably noticed that losing weight and keeping it off can sometimes feel complicated. Figuring out how much to eat, how much exercise to get, and how to make it all work within the context of your real life overwhelming, to say the least.

Thats why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health no matter what challenges theyre dealing with.

Its also why we work with health, fitness and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Well be opening up spots in our next Precision Nutrition Coaching on Wednesday, July 17th, 2019.

If youre interested in coaching and want to find out more, Id encourage you to join our presale list below. Being on the list gives you two special advantages.

If youre ready to change your body, and your life, with help from the worlds best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but youre interested in helping others, check out our Precision Nutrition Level 1 Certification program].

Click here to view the information sources referenced in this article.

Original post:
Precision Nutrition's Weight Loss Calculator: Here's what ...

Stunning teenagers incredible 10 stone weight loss is …

Posted: May 21, 2019 at 6:47 pm

A TEEN has managed to shed an incredible ten stone thanks to mints and Instagram posts from strangers.

Josephine Desgrand, 19, was addicted to chocolate and sweets and her sugar addiction saw her weight triple in only two years.

Caters News Agency

Caters News Agency

At her heaviest, she weighed more than 19st and had to wear a size XXL.

The aspiring author from Queensland, Oz, is now a slim size 8 - after totally transforming her diet and cutting out sugar completely.

Josephine said: I was using Instagram daily in a bid to try and lose weight, I loved looking at the inspiring pictures from strangers around the world.

"I have always been chubby, my family and I love food so there was always crisps and chocolate in the cupboards.

Caters News Agency

Caters News Agency

Caters News Agency

But one day I looked in the mirror and I had tripled in size, I tried to lose weight, but my sweet tooth would always get the better of me.

"I would eat anything sweet in between meals, such as cookies, chocolate and ice cream but now if I ever crave sweet things, I just chew on a mint and that does the trick."

She says that she wasn't comfortable wearing summery outfits and realised that she needed to change.

So, she started following weight loss journeys on Instagram and YouTube.

Caters News Agency

Caters News Agency

Seeing "normal people" transforming their bodies helps Josephine realise that she could do it too.

I could relate to their captions which helped motivate me, so I stopped snacking on junk and got tips from the accounts on what to replace it with," she explained.

I stopped thinking of it as a diet and seen it as a lifestyle change which it absolutely was, I am so much happier and healthier now.

If I ever thought about giving up, I would just look on Instagram and it would push me to keep going.

Caters News Agency

Caters News Agency

Having successfully maintained her dramatic weight loss for three years, Josephine's gone onto become something of an Instagram influencer herself.

Her account has over 130,000 followers and she uses the platform to post meal plans and share her weight loss journey with others looking for advice.

She adds: I cant believe the girl in the photos is me, I would never go back as my life has completely changed.

I live on the beach, yet I would avoid going or wear long sleeved dresses despite it being over 30 degrees.

Now I am comfortable in my own skin and love wearing short dresses or crop tops with leggings."

The turning point came for Josephine on her prom night.

Caters News Agency

Caters News Agency

Caters News Agency

Josephine's diet before

Breakfast- Four slices of toast with vegemite or jam

Lunch - Two wraps or a burger with chips and a chocolate milk

Dinner - Pizza or lasagne with chips

Snacks - Family sized chocolate bar, cookies, ice cream or sweets

Josephine's diet now

Breakfast - Two poached eggs with salmon or avocado

Lunch - Chicken salad

Dinner - Grilled salmon or steak with vegetables and sweet potato

Snack - Fruit or nuts

WEIGH HEY! Couple's 19st weight loss thanks to keto diet has transformed their sex life

haye there! Chanelle Hayes shows off weight loss in gym gear after going from size 18 to 12

HOT MAMAS Mums reveal how having kids inspired them to get in the best shape of their lives

BIGGEST LOSER Man shows off 20st weight loss - after cruel bullies made him scoff sugar

SU-ITS YOU Susanna Reid shows off 1.5st weight loss and says she feels 'fantastic' at 48

weigh to go Chanelle Hayes reveals incredible before and after pics of her 2st weight loss

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'I LOOKED LIKE A PIG' Woman loses 7st after hideous pics left her feeling like Miss Piggy

BURGER ME! Mum's incredible 10st weight loss after road rage driver called her a 'fat c***'

WEIGH TO GO Rearranging your fridge & ordering veggie starters - 5 tips for weight loss

BABY GREAT Binky Felstead says she's in the best shape of her life after having a baby

LEAN GAINS Man sheds an incredible 8.6st thanks to the keto diet and cutting out the booze

I will never forget the day I turned up to prom wearing a figure-hugging size 8 dress and people who had ignored me for years, congratulated me.

I used to be so shy but now I have come out of my shell and I am doing my best to help others do the same.

I receive messages daily asking for tips and it is an amazing feeling knowing I am helping others achieve their dream body."

Caters News Agency

Caters News Agency

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368. You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours

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Stunning teenagers incredible 10 stone weight loss is ...

Prescription Medications to Treat Overweight and Obesity …

Posted: May 21, 2019 at 6:47 pm

What are overweight and obesity?

Health care providers use the Body Mass Index (BMI), which is a measure of your weight in relation to your height, to define overweight and obesity. People who have a BMI between 25 and 30 are considered overweight. Obesity is defined as having a BMI of 30 or greater. You can calculate your BMI to learn if you are overweight or obese. Being overweight or obese may increase the risk of health problems. Your health care provider can assess your individual risk due to your weight.

Obesity is a chronic condition that affects more than one in three adults in the United States. Another one in three adults is overweight. If you are struggling with your weight, you may find that a healthy eating plan and regular physical activity help you lose weight and keep it off over the long term. If these lifestyle changes are not enough to help you lose weight or maintain your weight loss, your doctor may prescribe medications as part of your weight-control program.

Prescription medications to treat overweight and obesity work in different ways. For example, some medications may help you feel less hungry or full sooner. Other medications may make it harder for your body to absorb fat from the foods you eat.

Weight-loss medications are meant to help people who may have health problems related to overweight or obesity. Before prescribing a weight-loss medication, your doctor also will consider

Health care professionals often use BMI to help decide who might benefit from weight-loss medications. Your doctor may prescribe a medication to treat your overweight or obesity if you are an adult with

Weight-loss medications arent for everyone with a high BMI. Some people who are overweight or obese may lose weight with a lifestyle program that helps them change their behaviors and improve their eating and physical activity habits. A lifestyle program may also address other factors that affect weight gain, such as eating triggers and not getting enough sleep.

The U.S. Food and Drug Administration (FDA) has approved most weight-loss medications only for adults. The prescription medication orlistat (Xenical) is FDA-approved for children ages 12 and older.

Medications dont replace physical activity or healthy eating habits as a way to lose weight. Studies show that weight-loss medications work best when combined with a lifestyle program. Ask your doctor or other health care professional about lifestyle treatment programs for weight management that will work for you.

When combined with changes to behavior, including eating and physical activity habits, prescription medications may helpsome people lose weight. On average, people who take prescription medications as part of a lifestyle program losebetween 3 and 9 percent more of their starting body weight than people in a lifestyle program who do not take medication.Research shows that some people taking prescription weight-loss medications lose 10 percent or more of their startingweight.1 Results vary by medication and by person.

Weight loss of 5 to 10 percent of your starting body weight may help improve your health by lowering blood sugar, blood pressure, and triglycerides. Losing weight also can improve some other health problems related to overweight and obesity, such as joint pain or sleep apnea. Most weight loss takes place within the first 6 months of starting the medication.

Experts are concerned that, in some cases, the side effects of prescription medications to treat overweight and obesity may outweigh the benefits. For this reason, you should never take a weight-loss medication only to improve the way you look. In the past, some weight-loss medications were linked to serious health problems. For example, the FDA recalled fenfluramine and dexfenfluramine (part of the fen-phen combination) in 1997 because of concerns related to heart valve problems.

Possible side effects vary by medication and how it acts on your body. Most side effects are mild and most often improve if you continue to take the medication. Rarely, serious side effects can occur.

Choosing a medication to treat overweight or obesity is a decision between you and your doctor. Important factors to consider include

How long you will need to take weight-loss medication depends on whether the drug helps you lose and maintain weight and whether you have any side effects. If you have lost enough weight to improve your health and are not having serious side effects, your doctor may advise that you stay on the medication indefinitely. If you do not lose at least 5 percent of your starting weight after 12 weeks on the full dose of your medication, your doctor will probably advise you to stop taking it. He or she may change your treatment plan or consider using a different weight-loss medication. Your doctor also may have you try different lifestyle, physical activity, or eating programs; change your other medications that cause weight gain; or refer you to a bariatric surgeon to see if weight-loss surgery might be an option for you.

Because obesity is a chronic condition, you may need to continue changes to your eating and physical activity habits and other behaviors for yearsor even a lifetimeto improve your health and maintain a healthy weight.

You will probably regain some weight after you stop taking weight-loss medication. Developing and maintaining healthy eating habits and increasing physical activity may help you regain less weight or keep it off. Federal physical activity guidelines (PDF, 14.2 MB) recommend at least 150 minutes a week of moderate-intensity aerobic activity and at least 2 days a week of muscle-strengthening activities. You may need to do more than 300 minutes of moderate-intensity activity a week to reach or maintain your weight-loss goal.

Some, but not all, insurance plans cover medications that treat overweight and obesity. Contact your insurance provider to find out if your plan covers these medications.

The table below lists FDA-approved prescription medications for weight loss. The FDA has approved five of these drugsorlistat (Xenical, Alli), lorcaserin (Belviq), phentermine-topiramate (Qsymia), naltrexone-bupropion (Contrave), and liraglutide (Saxenda)for long-term use. You can keep taking these drugs as long as you are benefiting from treatment and not having unpleasant side-effects.

Some weight-loss medications that curb appetite are approved by the FDA only for short-term use, or up to 12 weeks. Although some doctors prescribe them for longer periods of time, not many research studies have looked at how safe and effective they are for long-term use.

Pregnant women should never take weight-loss medications. Women who are planning to get pregnant also should avoid these medications, as some of them may harm a fetus.

Available in lower dose without prescription (Alli)

MAY LEAD TO BIRTH DEFECTS. DO NOT TAKE QSYMIA IF YOU ARE PREGNANT OR PLANNING A PREGNANCY. Do not take if you are breastfeeding.

MAY INCREASE SUICIDAL THOUGHTS OR ACTIONS.

Available by injection only

Note: FDA-approved only for short-term useup to 12 weeks

Sometimes doctors use medications in a way thats different from what the FDA has approved, known as off-label use. By choosing an off-label medication to treat overweight and obesity, your doctor may prescribe

You should feel comfortable asking your doctor if he or she is prescribing a medication that is not approved just for treating overweight and obesity. Before using a medication, learn all you need to know about it.

Researchers are currently studying several new medications and combinations of medications in animals and people. Researchers are working to identify safer and more effective medications to help people who are overweight or obese lose weight and maintain a healthy weight for a long time.

Future drugs may use new strategies, such as to

[1] Yanovski SZ, Yanovski JA. JAMA. Long-term drug treatment for obesity: A systematic and clinical review. 2014; 311(1):7486.

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Prescription Medications to Treat Overweight and Obesity ...

Meal Plan for Weight Loss: A 7-Day Kickstart – Fitbit Blog

Posted: May 21, 2019 at 6:47 pm

Ready to step it up with your Fitbit tracker and set some new health and fitness goals? Thats awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isnt going to get you thereyou also have to change what you eat. That does not mean you need to do acleanse or detox. But it is possible to get a jump on weight loss,the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please dont try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely dont want to eat this way every week. But its a great way to kick off a weight loss goal, with specific meal and snack ideas, so youll see an initial dropand be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbits food logging feature.

Heres the full shopping list for exactly what to buy, and check to make sure you have a few pantry staples on hand. Morris recommends starting on a weekend, so you can make a big pot of veggie soup, and give your body a chance to adjust before diving into a busy week. Her plan cuts carbs for the first couple of days, before slowly reintroducing whole grains. And if you want to mix it up, there are lots more options forhealthy snacks, just make sure to get a serving of fruit or vegetables, along with protein.

Before you start the meal plan, make a pot of the Veggie Soup. Make 2 servings ofOvernight Oats, so they can soak in the fridge. Its also super helpful to prep your veggie snacksmake 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.

Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)

Morning snack: 1 apple + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the salmon at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast: berry smoothie (made with banana + 1 cup frozen strawberries + cup plain, low-fat Greek yogurt + cup nonfat milk)

Morning snack: 1 banana + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz grilled chicken + cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the mahi-mahi at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)

Morning snack: 1 banana + 1 oz nuts

Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Defrost the shrimp under cool running water and pat dry. In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook until bright pink, tightly furled, and warmed through. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz smoked salmon + avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)

Breakfast: 1 scrambled egg + cup black beans + 1 whole-wheat tortilla

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + avocado + 2 slices whole-wheat bread + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)

Most important, at the end of the 7 days, dont swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track. Figure outhow many calories you really need, check out the food logging feature in the Fitbit app, and keep working toward that long-term weight loss goal.

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, shes edited dozens of cookbooks and countless recipes. City living has turned her into a spin addictbut shed still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers market, trying to read at the bakery, and roasting big dinners for friends.

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Meal Plan for Weight Loss: A 7-Day Kickstart - Fitbit Blog

How Fast Will I Lose Weight on Keto? What to Expect …

Posted: May 21, 2019 at 6:47 pm

Fact-checked by Dr. Anthony Gustin, DC, MS.

Written by Brenda Godinez

on October 9, 2018

Weight loss is one of the most popular uses of the ketogenic diet these days.

If youre using keto to drop pounds, you are probably wondering how fast you can expect to see results.

Since everyone is different, its hard to get an exact answer, but this article will cover the average weight loss rate you can expect tips for successfully losing weight on keto, and how to avoid common weight loss mistakes

Everyones body is different, which means the weight loss rate for each person is different too.

Your individual weight loss rate can vary depending on 4 main factors:

For example, someone with a slow metabolism and a lot of fat tissue to lose who doesnt exercise enough will take longer seeing weight loss on keto compared to someone with a normal metabolism, slightly overweight, who starts exercising 4-5 times a week along with doing keto.

The key is to stay consistent and focus on eating healthy keto-friendly foods. Treat the keto diet as what it is not simply a diet, but a lifestyle and metabolic shift in your health.

With that being said, what we can tell you is how to start off on the right foot.

Before you embark on your keto weight loss journey, its important to get the basics right.

Some people think cutting carbs is enough to enter ketosis, but this isnt always the case. Its important to make sure youre actually running on ketones instead of carbs, otherwise youre not going to burn fat or lose weight and youll get discouraged.

So how do you make sure your cells are running on fat?

If you tick these boxes when starting keto, youll have the best weight loss results.

Which brings us to

As you know by now, not everyone loses weight at the same rate, but heres what you can expect based on the average results people get when using keto for weight loss:

Typically, in the first week of the keto diet people see a very quick drop in weight anywhere from a few pounds to as much as 10! Thats because at first, keto makes your body release a lot of water weight (not fat) due to your lower carb intake.

This is why that happens:

Carbs need water to stay in your body. When your body doesnt use glucose immediately, it stores it as glycogen in your muscles and glycogen binds to water. Each gram of glycogen is stored with 23 g of water. [*]

When you first switch to keto, your body will burn all the glycogen reserves first before using fat. Once it runs out of glycogen, the water that was needed to store it gets eliminated and thats why the weight on your scale changes so drastically.

While this isnt fat loss, its a sign that your body is working its way into ketosis: fat burning mode.

This rapid water loss may also lead to dehydration and constipation, so drink more water than you normally do each day to keep things moving.

After a week or two, weight loss will happen at a slower and more steady pace. This is also the period of time when youre getting fat-adapted as your body switches from burning carbs to burning fat, which means youll actually be losing fat now.

A safe, average loss from here is around 1-2 pounds (0.5-1 kg) per week.

Heres what research says about weight loss on the ketogenic diet:

As you can see, weight loss varies depending on how long youre on the keto diet, how much weight youve got to lose, and your health condition. People seem to lose the most fat on the first 2-3 months of the keto diet, although weight loss is sustained for as long as people follow the diet.

Long-term: Slower Weight Loss

As you get closer to your goal weight, weight loss slows down. This is because as your weight decreases, your total daily caloric needs decrease as well. So, even if you continue on a deficit of calories to lose weight, it will now make a smaller difference.

You might have some weeks where it seems you havent lost anything, then youll weigh a week or two later and be down 3-4 pounds. The key is to stick with it and not get discouraged; just make sure youre still in ketosis and give your body time to do its thing.

One study found that after one year on the keto diet, men and women between 30-69 years who weighed between 90-100 kg lost a total of 14 kg (30.8 pounds).[*]

However, most of that weight was lost in the early stages of keto. They

This means the keto diet is effective for fast and sustained fat loss. You will see the biggest changes if you stick with it for a few months, and you wont gain the weight back.

If you feel like you are going through a weight loss plateau after sticking with the keto diet for a few months, there might be habits or foods hindering your progress. Below are common weight loss mistakes and what to do about them:

This one may seem obvious, but its pretty common that people come out of ketosis without realizing it if they stop tracking their ketone levels. So, one of the biggest reasons people dont see weight loss results on keto is theyre not actually on keto.

What to do:

Some of the foods you eat can have more carbs than you realize. These hidden carbs can put you over your daily carb limit and bust your weight loss efforts.

What to do:

Some people tolerate dairy really well and others dont, so figure out which camp youre in. Some dairy like yogurt and whey protein may elevate insulin levels and kick you out of ketosis.

What to do:

Although its harder to overeat on keto due to the filling nature of fats, its still possible to eat more calories than you need. If you dont stay at a calorie deficit, you wont see weight loss.

What to do:

Those who have yoyo dieted a lot in the past might also need to give their bodies time to recover from damage. This might just mean giving the body time to heal while focusing on healthy keto nutrition.

When going keto, its important to focus on more than just weight loss, even if you have a lot to lose. Overall health should be the goal, so give yourself credit for any and all benefits you notice from the ketogenic diet. That could be:

Although weight is a good indicator of progress and is certainly an important marker of health (to an extent), remember that its not all about the number on the scale. In fact, many on the keto diet will say they noticed differences in the mirror more than on the scale.

If youre weight lifting at the same time, you might be replacing fat loss with muscle gain. While this might not move the scale much, itll show up on your body.

The ketogenic diet is amazing for losing weight and improving your health, so stick with it and dont be afraid to make changes as needed. Track what you eat, stick within your keto macros, and test your ketone levels frequently to make sure youre staying in ketosis. Most of all, give your body time to respond to the great changes youre making for it.

Choose what describes you bestNo Exercise and Low ActivityExercise 1-2x/Week (Low Intensity)Exercise 1-2x/Week (Mid/High Intensity)Exercise 3-4x/Week (Low Intensity)Exercise 3-4x/Week (Mid/High Intensity)Exercise More than 4x/Week (Low Intensity)Exercise More than 4x/Week (Mid/High Intensity)High Intensity Exercise 5x/Week + Active Lifestyle

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How Fast Will I Lose Weight on Keto? What to Expect ...

#1 Branded Weight Loss Pills | CONTRAVE (naltrexone HCl …

Posted: May 19, 2019 at 6:57 pm

One of the ingredients in CONTRAVE, bupropion, may increase the risk of suicidal thinking in children, adolescents, and young adults. CONTRAVE patients should be monitored for suicidal thoughts and behaviors. In patients taking bupropion for smoking cessation, serious neuropsychiatric adverse events have been reported. CONTRAVE is not approved for use in children under the age of18.

Stop taking CONTRAVE and call a healthcare provider right away if you have any of the following symptoms, especially if they are new, worse, or worry you: thoughts about suicide or dying; attempts to commit suicide; depression; anxiety; feeling agitated or restless; panic attacks; trouble sleeping (insomnia); irritability; aggression, anger, or violence; acting on dangerous impulses; an extreme increase in activity and talking (mania); other unusual changes in behavior ormood.

Do not take CONTRAVE if you have uncontrolled high blood pressure; have or have had seizures; use other medicines that contain bupropion such as WELLBUTRIN, APLENZIN or ZYBAN; have or have had an eating disorder; are dependent on opioid pain medicines or use medicines to help stop taking opioids such as methadone or buprenorphine, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking; are allergic to any of the ingredients in CONTRAVE; or are pregnant or planning to become pregnant.

Before taking CONTRAVE, tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbalsupplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider says it is okay.

Tell your healthcare provider about all of your medical conditions including if you have: depression or other mental illnesses; attempted suicide; seizures; head injury; tumor or infection of brain or spine; low blood sugar or low sodium; liver or kidney problems; high blood pressure; heart attack, heart problems, or stroke; eating disorder; drinking a lot of alcohol; prescription medicine or street drug abuse; are 65 or older; diabetes;pregnant; or breastfeeding.

CONTRAVE may cause serious side effects, including:

The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, anddiarrhea.

These are not all the possible side effects of CONTRAVE. Tell your healthcare provider about any side effect that bothers you or does not goaway.

Use of CONTRAVE

CONTRAVE is a prescription weight-loss medicine that may help some adults with a body mass index (BMI) of 30kg/m2 or greater (obese), or adults with a BMI of 27kg/m2 or greater (overweight) with at least one weight-related medical problem such as high blood pressure, high cholesterol, or type 2 diabetes, lose weight and keep the weightoff.

CONTRAVE is not approved to treat depression or other mental illnesses, or to help people quit smoking (smoking cessation).

Please see Full Prescribing Information, including Medication Guide, forCONTRAVE.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit http://www.fda.gov/medwatch or call1-800-FDA-1088.

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#1 Branded Weight Loss Pills | CONTRAVE (naltrexone HCl ...

How to lose weight fast (with powerful science based …

Posted: May 19, 2019 at 6:56 pm

Written by David Brown, Published: July 01, 2018 Updated: July 01, 2018

Welcome to my ultimate collection of weight loss tips that can help you lose weight fast (as proven by modern science).

And while it's true that some of these tips CAN deliver extremely fast weight loss results, I did some of this stuff just to show what's actually possible.

In other words, not everything you are going to see here is 100% SAFE for you to do.

(I'll warn if something is risky many times over...I suggest you follow my advice and never try some of the more extreme stuff.)

That being said, most of what I cover in my science based guide on how to lose weight as fast as humanly possible, is safe.

But before we dive in, take a quick look at the roadmap for this guide (an use it to quickly navigate my collection of fast weight loss tips):

Yes, dehydration can be used to lose weight extremely fast, but it's also extremely dangerous.

And while I have personally proven it's possible to lose almost 20 pounds (9 kilograms) in one day, I only did this as a demonstration.

I have proven the human body can lose a lot of weight really, really fast, even when you're hardly losing any of that stubborn body fat at all.

So go ahead, find out exactly how I used science to lose almost 20 pounds (9 kilograms) in one day, but DO NOT REPEAT what I did under any circumstances.

Another weight loss tip that can help you lose weight fast, is to get your body rid of glycogen (and all the water weight bound to it).

Science[1] has proven it's possible to lose as much as 10 pounds (5 kilograms) of weight if you simply wipe out your glycogen reserves.

To see how to pull this off in just a few hours, read my science based guide to glycogen and weight loss.

Eating less sodium is another quick and easy way to lose some extra weight fast.

I have done an personal weight loss experiment with sodium and managed to lose 4 pounds / 2 kilograms in two days.

(Though the whole thing could be done a lot faster with exercise.)

For more details on how sodium can help you lose weight (or make you gain some), check out my guide to sodium and weight loss (the guide includes a personal sodium weight loss experiment).

Muscle sparing fasting is a science-based weight loss diet that can help you laser-target your body fat WITHOUT destroying any of your lean body mass in the process.

According to modern science[2] , you can use muscle sparing fasting to lose up to 2 pounds (1 kilogram) PER DAY.

Read my science based guide to doing a muscle sparing fast for weight loss to start burning off that stubborn body fat right away.

Water fasting is easily one of the fastest weight loss methods on the planet.

Science[3] has proven water fasting can help you lose 1.6 pounds (0.7 kilograms) per day.

(That's the average weight loss result they got in the study, with a couple extra weight loss tricks, you can do a lot better).

If you're interested, then check out my advanced, science based guide to water fasting for weight loss.

This is a very little-known fact, but science[4] has proven that something as simple and natural as drinking water can help you burn around 96 extra calories a day.

And believe me when I say that this is one of the EASIEST ways you can ever find that can actually help you lose weight quickly.

For more details on how to pull this one off, go to my science based guide to drinking water for weight loss.

Let's get on with one of the rare few weight loss supplements that have ever been proven to work for fast weight loss by modern science.

Millions of people worldwide are consuming caffeine on a daily basis, mostly to wake up properly.

But caffeine is also (easily) the world's most widely used weight loss supplement.

Science[5] has proven long ago that caffeine can help you burn away between 80 and 150 calories per day.

For more actionable information on how to benefit from this in real life, follow guide to taking caffeine for weight.

Science[6] has proven that green tea can actually help people lose weight faster.

More precisely, the people in the study lost 5.5 lbs (2.5 kg) of body weight in 8 weeks on average.

(That's total body weight - not all of which was body fat, of course.)

So on top of whatever else you decide to do, drinking green tea could be a smart thing to do.

(As long as you don't overdo it - green tea does contain caffeine, after all).

For more details on how to enjoy this major benefit of green tea, check out my science based guide to speeding up weight loss with green tea.

Drinking oolong tea is another easy weight loss tip that can help you lose weight fast(er).

(And just like green tea, oolong tea contains caffeine, so be careful how much of it you drink.)

Science[7] has shown that oolong tea can burn 79 calories per day.

For more details on how to lose weight faster with oolong tea, read my science based guide to speeding up weight loss with oolong tea.

Surprisingly, some fiber-rich vegetables can help you lose weight fast NO MATTER how much of them you eat.

I'v personally proven eating low calorie vegetables that are rich in fiber is one of the easiest ways you can use to lose 5 pounds / 2.5 kilograms in under 2 days.

For more details on this, visit my science based guide on how to lose 5 pounds in 2 days or faster.

It doesn't really matter if you're into walking, jogging, running, cycling or swimming.

You'd do yourself a huge favor if you learned how to always exercise at a pace that will maximize your weight loss results.

In other words, this will help you to burn off the maximum possible amount of body fat during each and every one of your workouts.

You can find the step by step instructions on how to exercise for fastest possible weight loss in my guide to exercising at the optimal fat burning heart rate.

Exercise also triggers something called thermogenesis, which boosts the amount of calories you burn away even when you're not exercising.

There are many other ways of boosting the thermogenesis in your body, so if you're interested, you can read all about what thermogenesis is.

And more importantly. how you can use thermogenesis to skyrocket your own weight loss results.

Countless weight loss diets promise quick, even overnight weight loss results and the funny thing is, a lot of those diets can actually deliver. But just because the number on the scale drops by a couple of pounds doesn't mean you've actually lost much body fat.

The cabbage soup diet is one of the rare few diets that allow you to eat as much as you care for. The problem is your entire food plan will include just one recipe, cabbage soup. If you can eat cabbage soup day in and day out, then you'll definitely want to find out what kind of weight loss results can realistically be expected on the cabbage soup diet.

Here's a couple of foods you need to eat (or stop eating) to get the best possible weight loss results. From superfoods to oils, from artificial sweeteners to salt, find out how big of an impact the foods you eat have on your weight loss efforts.

I have actually taken some heat in the past because I'm not a fan of using chia seeds for weight loss. I never claimed chia seeds can't be a part of a healthy diet, but I do stand by my claim that when it comes to weight loss, far better alternatives exist to chia seeds. Take a look at my (science-based) arguments here: 5 reasons why chia seeds can't help you lose weight.

Flaxseed is so incredibly full of fiber, and science has proven that fiber can help your digestion and keep you fuller and satisfied longer. On top of that, flaxseed contains the healthy kind of fats. But in spite of all these benefits, the inevitable question still poses itself: can flaxseed actually work for weight loss?

Coconut water has been gaining in popularity lately, both as a sports drink and as a "weight loss friendly" drink. Even some big celebrities have put their names behind coconut water. But all hype aside, coconut water CAN be a double-edged sword when it comes to weight loss.

Should you include watermelon as a part of a healthy weight loss diet, or will all that fruit sugar sabotage your weight loss efforts? Here's everything you need to know about using watermelons for weight loss in a smart way.

With countless weight loss supplements on the market, you'd do well to check the science on any of them before you actually part with your hard earned money. Here's a couple of science-based guides that can help you out:

Wouldn't it be nice if you could eat loads of fattening junk and simply use an "absorption blocker" to prevent all those calories from ending up in your body fat stores? Chitosan is one of the highly popular weight loss supplements that can supposedly prevent the fats in your food from entering your bloodstream. This sounds great on paper, but can chitosan actually boost weight loss results in real life?

If you're considering taking a CLA supplement for any of its health benefits (including weight loss), but you also want to consider and risks, then you should definitely read through my guide to CLA.

1. If you're ready to boost your fat loss rate, then you're ready to try any of these actionable, science based weight loss tips:

2. If you think it's impossible to lose weight while eating a lot of food, then you'll love this weight loss tip. Granted, I have taken things to the extremes in my personal weight loss experiment, but I did it only to demonstrate that weight can be lost quickly even while eating huge amounts of food.

3. Raw foods have been gaining a lot of attention lately, pretty much like superfoods. But when it comes to weight loss, you need to know not all raw food diets are created equal. Some of them could actually make you gain weight. Read more about what kind of a raw food diet can actually help you lose weight.

4. The information on using fruit for weight loss can be quite confusing. How can fruits be so healthy, if almost all the calories they contain come from simple sugars (those are the absolute worst kind when it comes to weight loss)? Well, just like sugars, not all fruits are created equal. Go here to find out which fruits can work wonders for weight loss.

5. Feeling guilty after falling off the wagon feels like the most natural thing in the world. But only a handful of people understand why you need to stop feeling guilty after eating something forbidden (no matter how hard or how often you've fallen off the wagon).

6. Exercise can put a lot of stress on your body, and could lead to some nasty injuries, especially if you've been inactive for a long time. I was once obese, so I can give you first-hand advice on how to start exercising for weight loss if you've got a "ton" of weight to lose (or are extremely out of shape).

7. If you've heard lifting weights can give you a calorie-burning advantage because you'll be carrying around more muscle mass, then you'll definitely want to find out how many calories does muscle tissue actually burn.

8. Protein, carbohydrates and fats are the three major components of our diets. Each of these three macronutrients has a different effect on weight loss. Fats and carbohydrates (especially simple sugars) aren't really going to be doing you any favors. But because protein just might, I have compiled a list of top 10 high protein foods that can help you lose weight.

1. Kreitzman SN, Coxon AY, Szaz KF. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr 1992;56:292S-3S.

2. Mancini M, Longo K, Esposito I, Pauciullo P. Drastic Calorie Restriction for the Treatment of Massive Obesity. J Obes Eat Disord 2016;2:1-3.

3. Runcie J, Hilditch TE. Energy provision, tissue utilization, and weight loss in prolonged starvation. Br Med J 1974;2:352-356.

4. Boschmann M, Steiniger J, Hille U, Tank J, et al. Water-induced thermogenesis. J Clin Endocrinol Metab 2003;88(12):6015-9.

5. Dulloo AG, Geissler CA, Horton T, Collins A, et al. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr 1989;49(1):44-50.

6. Basu A, Sanchez MJ, Leyva M, Wu M, Betts NM, Aston CE, et al. Green tea supplementation affects body weight, lipids, and lipid peroxidation in obese subjects with metabolic syndrome. J Am Coll Nutr. 2010;29:31-40.

7. Rumpler W, Seale J, Clevidence B, et al. Oolong tea increases metabolic rate and fat oxidation in men. J Nutr 2001;131:2848-52.

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Testosterone Replacement Therapy Seattle – Dr Kate Kass

Posted: May 19, 2019 at 6:55 pm

If youre like most men, you ignore health issues large and small, toughing it out until your body feels out of whack or accepting a slow decline in mood, motivation, and libido that you just chalk up to normal aging.

Perhaps you visit a primary care physician once a year who says everythings fine, but you have a growing belly, no energy, and your erectile function isnt what it used to be. Maybe you have an expanding medicine cabinet of pharmaceuticals that are causing unwanted side effects. Sound familiar?

Thats a shame because you dont have to live with subpar health. There are many ways to optimize your health at any age and restore the youthful energy and vigor you used to depend on. It could be your thyroid, leaky gut, side effects to medications, or elevated cortisol levels that are laying you low.

And it could be low testosterone. Low testosterone affects your sexual function, but it can also be the root cause of fatigue, weight gain, sleep apnea, and a whole laundry list of less-than-desirable symptoms. But the good news is, if you seek out the right help, you can prevent disease and regain a sense of wellness and vitality.

Thats where Dr. Kate Kass comes in. A licensed primary care physician, Dr. Kass specializes in functional medicine, age management, and mens sexual wellness.

She seeks out cutting-edge therapies, tests, and protocols from the worlds of conventional and functional medicine to diagnose the root problem and create an effective treatment plan customized to your specific symptoms and concerns. (Read more about Dr. Kasss philosophy)

Starting around a mans mid-30s, total testosterone declines at a rate of 10 percent each decade and more than 40 percent of males 40 and above have a testosterone deficiency.

It is during this time that men experience andropause, the male counterpart to menopause. Testosterone is tricky. It doesnt just affect sexual performance. In fact, you actually may have satisfactory erectile function but still test below optimal levels for testosterone.

Why does this matter? Because testosterone is a factor in all sorts of bodily functions. When your levels are optimal, testosterone protects against cardiovascular disease, reduces blood sugar, improves lean muscle mass, increases bone density, decreases cholesterol, and increases libido and sexual performance.

Its a powerful tool in preventing disease and improving your quality of life. When you have low testosterone, however, you may experience the following symptoms:

If any of these symptoms strike a chord, you may have a testosterone decline, and you should seek out an expert for a comprehensive evaluation.

As a specialist in testosterone replacement therapy in Seattle, Dr. Kass believes that you dont have to resign yourself to unwanted symptoms of aging.

In her practice, she has helped male patients regain vitality and their libido, manage their weight, and improve their mood - all while slowing the aging process and preventing disease.

Dr. Kass has extensive training and experience in all the safe, effective methods of testosterone delivery, and is one of the few practitioners trained to offer testosterone via pellet implantation.

Dr. Kass fine tunes your treatment, and manages the various adjunctive hormones that also play a role in optimizing testosterone function and your overall health.

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Testosterone Replacement Therapy Seattle - Dr Kate Kass

Male hypogonadism – Diagnosis and treatment – Mayo Clinic

Posted: May 17, 2019 at 11:49 pm

Diagnosis

Your doctor will conduct a physical exam during which he or she will note whether your sexual development, such as your pubic hair, muscle mass and size of your testes, is consistent with your age. Your doctor may test your blood level of testosterone if you have any of the signs or symptoms of hypogonadism.

Early detection in boys can help prevent problems from delayed puberty. Early diagnosis and treatment in men offer better protection against osteoporosis and other related conditions.

Doctors base a diagnosis of hypogonadism on symptoms and results of blood tests that measure testosterone levels. Because testosterone levels vary and are generally highest in the morning, blood testing is usually done early in the day, before 10 a.m.

If tests confirm you have low testosterone, further testing can determine if a testicular disorder or a pituitary abnormality is the cause. Based on specific signs and symptoms, additional studies can pinpoint the cause. These studies may include:

Testosterone testing also plays an important role in managing hypogonadism. This helps your doctor determine the right dosage of medication, both initially and over time.

Treatment for male hypogonadism depends on the cause and whether you're concerned about fertility.

Hormone replacement. For hypogonadism caused by testicular failure, doctors use male hormone replacement therapy (testosterone replacement therapy, or TRT). TRT can restore muscle strength and prevent bone loss. In addition, men receiving TRT may experience an increase in energy, sex drive, erectile function and sense of well-being.

If a pituitary problem is the cause, pituitary hormones may stimulate sperm production and restore fertility. Testosterone replacement therapy can be used if fertility isn't an issue. A pituitary tumor may require surgical removal, medication, radiation or the replacement of other hormones.

In boys, testosterone replacement therapy (TRT) can stimulate puberty and the development of secondary sex characteristics, such as increased muscle mass, beard and pubic hair growth, and growth of the penis. Pituitary hormones may be used to stimulate testicle growth. An initial low dose of testosterone with gradual increases may help to avoid adverse effects and more closely mimic the slow increase in testosterone that occurs during puberty.

Several testosterone delivery methods exist. Choosing a specific therapy depends on your preference of a particular delivery system, the side effects and the cost. Methods include:

Injection. Testosterone injections (testosterone cypionate, testosterone enanthate) are safe and effective. Injections are given in a muscle. Your symptoms might fluctuate between doses depending on the frequency of injections.

You or a family member can learn to give TRT injections at home. If you're uncomfortable giving yourself injections, a nurse or doctor can give the injections.

Testosterone undecanoate (Aveed), an injection recently approved by the Food and Drug Administration, is injected less frequently but must be administered by a health care provider and can have serious side effects.

Gel. There are several gel preparations available with different ways of applying them. Depending on the brand, you either rub testosterone gel into your skin on your upper arm or shoulder (AndroGel, Testim, Vogelxo), apply with an applicator under each armpit (Axiron) or pump on your front and inner thigh (Fortesta).

As the gel dries, your body absorbs testosterone through your skin. Gel application of testosterone replacement therapy appears to cause fewer skin reactions than patches do. Don't shower or bathe for several hours after a gel application, to be sure it gets absorbed.

A potential side effect of the gel is the possibility of transferring the medication to another person. Avoid skin-to-skin contact until the gel is completely dry or cover the area after an application.

Oral testosterone isn't recommended for long-term hormone replacement because it might cause liver problems.

Testosterone therapy carries various risks, including contributing to sleep apnea, stimulating noncancerous growth of the prostate, enlarging breasts, limiting sperm production, stimulating growth of existing prostate cancer and blood clots forming in the veins. Recent research also suggests testosterone therapy might increase your risk of a heart attack.

Reduce stress. Talk with your doctor about how you can reduce the anxiety and stress that often accompany these conditions. Many men benefit from psychological or family counseling.

Support groups can help people with hypogonadism and related conditions cope with similar situations and challenges. Helping your family understand the diagnosis of hypogonadism also is important.

Although you're likely to start by seeing your family doctor or general practitioner, you may need to consult a doctor who specializes in the hormone-producing glands (endocrinologist). If your primary care doctor suspects you have male hypogonadism, he or she may refer you to an endocrinologist. Or, you can ask for a referral.

Here's some information to help you get ready for your appointment and know what to expect from your doctor.

Preparing a list of questions for your doctor will help you make the most of your time together. For male hypogonadism, some basic questions to ask your doctor include:

Don't hesitate to ask other questions you have.

Your doctor is likely to ask you a number of questions, such as:

Sept. 29, 2016

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Male hypogonadism - Diagnosis and treatment - Mayo Clinic


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