Time-restricted eating is effective for weight loss, but it can also improve mood and blood pressure.

Thats according to research published today in JAMA Internal Medicine that found that early time-restricted eating for a period of 8 hours between 7 a.m. and 3 p.m. led to more effective weight loss, blood pressure control, and mood improvement in adults with obesity when compared with a group who ate in an eating window greater than 12 hours.

Early time-restricted eating (eTRE) was more effective for losing weight and lowering diastolic blood pressure than eating over a period of 12 or more hours at 14 weeks, the study authors wrote.

The eTRE intervention may therefore be an effective treatment for both obesity and hypertension. It also improves mood by decreasing fatigue and feelings of depression-dejection and increasing vigor, and those who can stick with eTRE lose more body fat and trunk fat, they added.

The researchers found that the impact of early time-restricted eating on participants with obesity was the equivalent of decreasing calorie intake by 214 calories a day.

Experts say this could make a significant difference in weight loss.

Over a 14-week period, an additional 214 calories/day amounts to 6 pounds (2.7kg) difference in weight loss. For many people, losing 5 percent of the weight is considered a significant health benefit and so, yes, this many calories can absolutely make a difference because in a year this would amount to losing roughly 10kg of weight (22 lb), which for some people would be close to a 10 percent weight loss, Dana Hunnes, PhD, MPH, RD, a senior dietitian at the RR-UCLA Medical Center in California, told Healthline.

The study is the latest in a growing body of research examining the impact of time-restricted eating but focuses specifically on early time-restricted eating.

We tested a version of TRE called early TRE (eTRE), which involves stopping eating in the afternoon and fasting for the rest of the day. Because key circadian rhythms in metabolism such as insulin sensitivity and the thermic effect of foodpeak in the morning, eTRE may confer additional benefits relative to other forms of TRE, the study authors wrote.

The study participants who were tasked with following an early time-restricted eating plan were instructed to eat 500 calories less than their resting energy expenditure every day between the hours of 7 a.m. and 3 p.m.

In the afternoon and evening, they were instructed to fast. They were asked to follow this program at least 6 days a week for 14 weeks.

What was interesting about this study is the timing of the restriction. Earlier restriction seems to have a greater benefit. This would make sense as insulin levels can remain lower for a longer period of time and thereby increase calorie burning, Dr. Mir Ali, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, told Healthline.

Anyone trying to lose weight may benefit from intermittent fasting or time-restricted eating. The downsides to this way of eating are that a person may feel hungrier during the period where eating is not allowed and may have difficulty adhering to the plan, Mir added.

When it comes to the timing of eating, experts say it is important for those attempting time-restricted eating to find a suitable eating window that suits their needs and lifestyle.

For individuals who dont like to go to bed feeling hungry, this can be a difficult way of eating. Alternatively; for some individuals, beginning to eat later in the day, shifting the time restriction for example to noon to 8 pm works better than 7 a.m. to 3 p.m. It really depends on the person. Also, if you are someone with a history of disordered eating habits, time restriction can be a trigger, Hunnes said.

The study participants who followed early time-restricted eating lost an additional 2.3kg compared with other participants.

They also experienced a reduction in diastolic blood pressure.

Time-restricted eating was also found to be more effective at improving mood disturbances among study participants.

What we eat, how we eat, affects our mood for many reasons, Hunnes said. Dopamine can be triggered from eating certain foods, The way we feel about ourselves can be affected by what we are eating. Inflammation (or anti-inflammation) from foods can affect our mood. The ups and downs of our blood-glucose levels can affect our mood. So, yes, the way we eat, what we eat, when we eat, like circadian rhythms, can affect our mood.

But before embarking on a time-restricted eating plan, experts advise it is a good idea to speak with a doctor for advice.

The first step before trying a time-restricted diet plan, or any diet really, is to see your primary care physician and make sure it is appropriate for your health concerns. Diabetes and other conditions can certainly have an impact on any diet plan, Ali said.

There are a number of ways to implement an intermittent fasting or time-restricted plan, so trying different options to see what will work for your lifestyle is important, he added.

More here:
Time-Restricted Eating and Weight Loss, Mood - Healthline

Fasting is a very easy way to lose weight these days. Intermittent fasting had grabbed a lot of headlines recently. Many celebs also lost weight through this fasting. Lakin kya apne kabhi dry fasting ke bare men suna hai? Yes, this is also a type of fasting for weight loss. Dry fasting can easily be done with intermittent fasting, alternate day fasting, eat-stop-eat or periodic fast. However, this should be avoided as it can lead to various side effects. Heres what fasting is and its disadvantages.

Bharti Singh lost weight with intermittent fasting, know what is wrong in pregnancy?

Many ways of dry fasting

Generally, dry fasting is of two types soft dry fast and hard dry fast.

Soft Dry Fast- In a soft dry fast, dieters are allowed to use water to brush their teeth, shower and wash their faces.

Hard Dry Fast- In such a fast, dieters are not allowed to come in contact with water at all.

How does fasting work?

According to reports, it is said that during dry fasting, when the body does not get water, it starts burning fat to generate energy. A lack of water in the body stresses it and it starts using every available source of energy to keep the internal system running. It is also said that dry fasting helps strengthen immunity by removing damaged cells, allowing the body to generate new cells. In addition, frequent fasting can reduce inflammation and promote healthy skin.

Difference between intermittent fasting and dry fasting

You can include zero calorie liquid drinks in your diet during intermittent fasting. Such as water, diluted apple cider vinegar, unsweetened coffee and milk. All these things can be consumed during fasting. On the other hand, in dry fasting, you have to stay away from food and drink during fasting. This is why fast is considered quite dangerous. But some experts associate this type of fast with many health benefits.

Weight Loss: Gourd water is the best for rapid weight loss, here is how to make it

Side effects of dry fasting

Long-term fasting can also cause side effects. If you fast for a long time, it can happen

You start feeling tired. Apart from this, fatigue, dizziness and weakness may also be felt.

Avoiding both food and water can make you feel even more hungry and you may eat more than usual.

During fasting, you may feel irritable and may experience mood swings. In this case, the concentration level may also decrease.

Limiting nutrients, especially carbohydrates, can also cause headaches.

In extreme cases and fasting for a long time can cause problems like seizures, swelling of the brain, heat injury and kidney failure.

During intermittent fasting, there are some mistakes that you are not doing

What is the right way to do it?

1) Do not dry fast with too much toxins in the body. Because it can increase the chances of feeling tired. The best way to prepare yourself for this fast is to hydrate yourself well.

2) Do not try fasting for more than 12 hours first. The body needs training and preparation for a 24 to 36 hour fast.

3) If at any time you feel dizzy, nauseous, tired then you should break the fast. In this case, a light salad or probiotic smoothie can be eaten.

4) The best results of dry fasting can be obtained by practicing it regularly.

Kin people should avoid it?

Dry fasting should be strictly avoided by those suffering from any kind of pre-existing disease. Even pregnant and lactating women are advised not to fast like this.

Make these small changes in your diet for a week for weight loss, and you will get perfect results

Note Before making any diet changes, consult your doctor for more information.

See more here:
Weight Loss What is dry fasting for weight loss know how it works and its side effects - Globe News Insider

Tom Hardy is arguably one of Britain's most well known actors, having starred in huge blockbuster films and TV programmes over the course of his successful career. And what adds to his talent is his ability to transform his body to suit whatever character he is playing.

His most prominent transformation that is still being talked about today is his appearance as Bane in 2012's The Dark Knight Rises.

The actor managed to gain over 30lb (two stone) for the role as Batman's arch-nemesis.

But how did he bulk up in a short space of time?

He is said to have used a range of body weight exercises to build muscle on his chest, arms and shoulders.

Hardy hit a four-round circuit, going from 10 reps in the first round, to seven, to five, then to three.

READ MORE:Diet: Expert warns against common mistake

According to Men's Health, the workout is as follows:

Position hands so theyre square with the shoulders.

Keep elbows tucked in, moving alongside the torso to detonate the triceps.

Set hands wide apart, so that a rectangle is formed by the chest, arms and the floor

Set hands wide apart and spread fingers while lowering the body and turn them outwards.

Assume a press-up position on the knuckles, with arms kept at shoulder-width.

Lower chest to the floor, letting the elbows bend back like a grasshoppers legs.

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While this workout alongside a food-laden diet did the trick for Hardy, he admitted previously that he was actually "overweight", weighing in at a hefty 14 stone (90kg) during filming.

But the transformation is not one that will be forgotten lightly, especially by the actor himself.

He said at the time: "If you really study the photographs [of Bane], I was really overweight, actually.

"I ate a lot and I wasn't much heavier than I am now, but I just ate more pizza.

"They shoot from low to make you look big."

READ MORE:Michael Mosley weight loss: Remove three foods to stay slim

It was alright when I was younger, but I think as you get into your 40s you have to be more mindful of the rapid training, packing on a lot of weight and getting physical, and then not having enough time to keep training because youre busy filming, so your body is swimming in two different directions at the same time.

"I havent damaged my body, but Im certainly a bit achier than I used to be! I certainly have joints that click that probably shouldnt click."

He added: "And carrying my children is a little bit harder than it used to be - but dont tell them."

Read the original post:
Tom Hardy's workout he used to gain muscle fast for Batman's Bane - rapid training plan - Express

Slimming down is on many peoples minds. But as Ive come to learn for myself, there are no shortcuts to melting away fat. Avoid any magic potion that promises to do that!

Many of us remember watching Aladdin as children as he and Jasmine ride on that magic carpet to discover a whole new world. The movie industry has benefited tremendously from capitalising on our love for watching dreams come true and underdogs climbing from rags to riches. It touches that special place in our hearts that desperately wants to believe that miracles do happen.

Its that same desperation we dieters have as we seek that magic pill. That pill that promises to take away your appetite so your scale keeps going down. Or the pill that promises the sun and the moon without you having to do anything to earn it.

The only place for a magic carpet is on the cinema screen and is purely for entertainment. Lets stop fooling ourselves into believing we can manage our weight on a magic carpet while sweeping the real issues under the rug!

No to shortcuts

We may see some results from popping a pill or drinking a mystery solution, but trust me, researchers will discover that very pill causes cancer or kidney failure a few years down the road. Well find ourselves stranded at the side of the road that we thought would be our salvation.

Freedom from overeating isnt free. Like anything else in life that is worth fighting for, it takes courage and hard work to accomplish lasting goals. It also means we have to be willing to give up some things and Im not just referring to food. Food is the tip of the iceberg. Underneath lie a million other reasons we have resorted to feeding this addiction. Until we deal with underlying cause, we cannot even begin to heal from overeating.

Slowing down

This month, lets mindfully and objectively slow down enough to think hard about what we want to accomplish and what small steps we can take to keep us motivated. Do you remember the tortoise and the hare story when we were kids? The hare took a snooze only to lose at the end of the race because as slow as that turtle was, it refused to give up.

We are that turtle. Slow and steady is what it takes, the opposite of what the marketing world advertises as they push one product after another with promises to help us with our weight issues FAST. The only fast thing they may accomplish is quickly depleting our bank accounts as they make money off of our desperation.

I will be honest with you and tell you that I threw out leftover pills just approved by the United States Food and Drug Administration to decrease appetite for the sake of weight loss. It took facing the truth head-on to love my body enough to protect it from something that could potentially prove harmful.

If you are popping those magic pills, youll be surprised at how empowering it is to throw them out before you find youve thrown your health to businesses that line their pockets with profit.

Heres to staying healthy the good old-fashioned way and plugging along without stopping, like that turtle!

Reprinted with permission from Family Flavours magazine

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There is no magic pill to lose weight - Jordan Times

There is no doubt that losing weight is a difficult task. It is often seen that people go to the gym, work out and reduce calories, yet they do not lose weight. Experts believe that to lose weight, as much as workout is needed, diet is also needed.The best way to lose weight in a healthy way is to consume all those things along with exercise, which are low in calories and promote muscle growth. Protein is considered the best solution for this.

Protein is very important for losing weight. This strengthens the muscles, enhances the body and reduces weight. Now the question arises that what are the main sources of protein and how should protein be included in the diet to get a good figure and lose weight? For this, Priyanshi Bhatnagar, the founder and holistic nutritionist of Detoxpri, is telling you high protein dishes.

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It is a mixture of various nutritious vegetables, which will give you various nutrients along with protein. This low-calorie Indo-Chinese dish, unlike any other recipe, will whet your appetite. It is stir-fry in a little oil and spices are added. Dont forget to add cheese to it.(Photo Credits: TOI)

Cauliflower is rich in nutrients and low in fat. There is a better vegetable for those who want to lose weight. Just you should not make it in too much oil and spices. Also, avoid putting potatoes in it.

There is no doubt that eggs are the best and cheapest source of high protein along with taste. If you are losing weight, then you should include eggs in breakfast. All you need is black pepper, milk, eggs and butter to make it. You can also add more vegetables to make it more nutritious.(Photo Credits: TOI)

This Mughlai recipe is high in protein and low in calories. Do not use oil to make it. Just baking will do the job. This will not only satisfy your craving but will also keep your weight in check.

(Photo Credits: TOI)

Another quick and easy recipe is Sprouts Chaat. You can make it by mixing rajma, moong dal and black gram. Mix lemon juice with onion, tomato and green chili in it.

Make a salad by mixing quinoa, a little millet, kidney beans and some vegetables. This blend is a treasure trove of protein and fiber. If you are looking to lose weight, then this option may prove to be better for you.

(Photo Credits: TOI)

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.

The rest is here:
These 6 dishes are full of protein, will reduce weight fast, will make a strong body - News Day Express

By Shubhangi Shah

People across the world follow a wide range of religions, which probably have one thing in common: abstaining from food on certain days. Buddhist texts restrict monks from eating after noon; Muslims have Ramadan during which they fast from dawn till sunset. Similarly, Jews practise Taanit, different Christian traditions have their fasting rules, and Hindus fast on several occasions throughout the year. Several religions see abstinence as a crucial aspect in physical and spiritual well-being, says Dr Unni Nilanjan, Ayurvedic doctor at Art of Livings Sri Sri Tattva Panchakarma. It means abstinence from indulgences. Far from being a way to sustain oneself, food often becomes an indulgence. In this regard, fasting helps a person develop an inner strength to withdraw from pleasures of the senses and go deeper within, he adds.

However, with time, fasting has evolved from being a religious practice to becoming a health phenomenon, with several doctors and fitness pundits recommending it. So, what is the fuss all about?

Benefits galoreFasting, intermittent fasting to be specific, is becoming increasingly common as a way to lose weight. In this, one eats in a time-restricted window and fasts otherwise. There is no restriction concerning food. And it has shown to be effective.

A 2014 study showed intermittent fasting led to a 3-8% loss in weight in 3-24 weeks. It also led to a reduction in waist circumference. As many as 40 review studies have found its positive results on weight loss.

However, it is not the only benefit.

According to Sreemathy Venkatraman, a wellness nutritionist, clinical dietician and founder of Mitha Ahara: Eat to Live, intermittent fasting can lead to:

Mental health improves, too, as one has better self-control and does not graze throughout the day, she says. As your weight decreases, so does your chance of developing chronic illnesses, says Neha Pathania, chief dietician, Paras Hospitals, Gurugram. You also experience enhanced cycles of brain health. Life expectancy increases too, she adds.

Dr Nilanjan goes beyond that and points at Japanese biologist Yoshinori Ohsumi, who won the 2016 Nobel Prize in medicine for his work on autophagy, which is the bodys natural cleansing mechanism to purge the body of damaged cells and regenerate newer, healthier cells. This happens while fasting, the Ayurveda doctor says. Some bodies of research have shown that intermittent fasting and calorie restriction can cause autophagy.

However, since religious fasting is practised for a few days, does it undo the benefits? The answer is no, according to Dr Nilanjan. Fasting is similar to taking your car to the workshop. Doing it once in a while ensures that it runs smoothly and has optimum performance for a longer period. The life of the car is also longer when you maintain it regularly. Similarly, fasting increases the quality of life, when done regularly, he explains.

Dos and dontsFasting has been shown to lead to weight loss and other health benefits. However, healthy eating is the way forward. Hence, do not go overboard with high-fat, ultra-processed and ready-to-eat foods, which trigger inflammation and thus lead to more fat deposits. Instead, have a balance of all the food groups, which includes whole grains, healthy fats, good sources of protein, and lots and lots of fibre. The World Health Organisation (WHO) recommends 35 grams of fibre per day for every adult, which is mainly sourced through vegetables and fruits. Hence, include lots of these, which are in season, in your diet, recommends nutritionist Venkatraman, adding: Also, do not forget to drink enough water.

Coming to religious fasting, it is not uncommon to see people breaking fasts with heavy meals consisting of fried and high-fat foods. Dr Nilanjan recommends against it and says fasting is akin to a workout, as both are experiences we put the body through. We would not just jump into a heavy workout or end one abruptly. Fasting puts the body into a particular state, and thus there is a need to ease out of it, he says, recommending breaking a fast with a light meal containing good amounts of carbohydrates.

On the flip sideLike anything else, fasting, too, has its share of pros and cons. When not done properly or under guidance, fasting can have detrimental effects on the body such as wasting and malnutrition, and can induce unfavourable conditions in the body such as ketosis and hypoglycemia, says Dr Nilanjan.

Also, it may result in the rise of cortisol, the stress hormone, which might cause an increased desire for food. Hence, overeating and binge eating are two frequently seen negative effects of intermittent fasting, says Pathania, adding: As you often forget to drink water when you do not eat, it can occasionally lead to dehydration too.

Apart from these, if you experience unpleasant symptoms, including overeating and probable weight gain, and short-term physical ailments, hormonal changes, or menstrual cycles, discontinue your fasting routine immediately or talk to your doctor, recommends Pathania.

Muscle careAlthough fasting can aid fat loss, there can be a concern about losing muscle mass too. It is crucial to understand that weight loss without exercise typically results in a decrease of both lean and fat mass. Everything in a persons mass that is not fat is considered lean. It holds for fasting too. Studies have shown that intermittent fasting for several months can lead to the loss of minor quantities of lean mass, says Pathania.

At the same time, nutritionist Venkatraman recommends including protein in every meal, which can be challenging for vegetarians and vegans. So, include lots of legumes and pulses in your diet. Have rajma, chana, white-eyed peas, nuts, and oilseeds. Vegetarians can have milk, yogurt, paneer, etc, while vegans can replace these with tofu and vegan milk varieties, she says.

In the end, fasting can be a way of a very disciplined life. You become aware of what you eat, and it gives you the power to control your hunger, says Venkatraman. So what is the way to go about it? To not assume it as just another fad and take it slow as benefits take time to show, she adds.

Types of fastingIntermittent fasting is an umbrella term and includes multiple types in its ambit. Here are a few of them

The rest is here:
A Health Phenomenon: Fast facts on fasting - The Financial Express

In recent years, Doreen Nasasira has battled with her weight. She has gained and lost it in equal measure. Nasasira, the voice behind the K-Zone, a show that runs on KFM from 8pm to midnight, began feeling less confident about her looks in 2016. At the time, she was dealing with different challenges, including a failed relationship.

The heartbreak became a blessing in disguise because it gave me the push to start watching what I ate, she says, adding that losing the weight would in a way help restore her confidence.

In order to achieve her desired goal, she made the gym her second home. She lifted weights, engaged in Zumba (a fitness programme that involves cardio and Latin-inspired dance), squats, cardiovascular exercises including walking and running using a treadmill, among other forms of exercise.

Overtime, Nasasira lost 22 kilogrammes (From 78kgs to 56kgs) and began feeling confident and content with her physique. However, this weight loss raised eyebrows, especially among those who knew her well. Many expressed their concern about her weight loss and advised her to gain back the weight.

She adhered to the pressure and sought the services of a nutritionist who gave recommendations on particular foods to eat from then onwards. He suggested she takes millet porridge and oats. Along the way, and with reduced gym visits, Nasasira went back to weighing more than 70 kilogrammes.

The outbreak of the Covid-19 pandemic in March 2020 worsened the situation. The period prompted a lockdown and limited movement as a way of curbing the spread of the disease. Nasasira, who could not even access a gym at the time continued piling on the kilos.

I stocked up on processed foods, including spaghetti and canned foods instead of fresh ones. And because I thought the worst was going to happen, I ate my food without a care in the world, she says.

At the time, she was getting a few endorsements here and there, including modelling gigs for different products. Such engagements would require her involvement in photo-shoots as a way of branding a particular product.

At times, she would face challenges fitting into some outfits while at others, photographers would make fun of her weight. Eventually, she also realised that she had indeed let herself go.

Since these pictures were intended for marketing products, they were shared on-line which also attracted all sorts of mixed reactions from social-media users.

One time, someone said I was obese and should only represent fat people, she says, adding that such comments would cause her to break down and cry.

Nasasira recalls a random male pedestrian who sexually harassed her while she sat on a boda boda that had stopped due to traffic jam. He tried to touch her hips and when that failed, he made some offensive remarks saying, This one is warm.if only I could have her.

He was not the only one who uttered such comments. There were other men who made similar unpleasant remarks whenever they saw her. Then, there were those uncomfortable stares from the same men looking at her hips, where Nasasira says, the weight was mostly concentrated.

And as if the comments and stares were not enough, there was a category of people who said her body was changing because of old age.

Having had enough of such criticism, Nasasira thought it wise to re-consider her weight-loss plan after hitting the 78 kilogramme mark.

So, when the economy was partially re-opened in 2021, she consulted a nutritionist for help. Not only did he give Nasasira a strict diet plan to adhere to from August 2021 to February 2022, he also offered advice that if she stuck to the plan and put her mind to it, the desired results would be reached.

Nasasira was encouraged to mostly include local breeds of chicken and fish in her diet. These had to be accompanied with vegetables, especially leafy greens such as spinach and lettuce. She was urged to often include cucumber and pumpkin as well.

When she opted for beans or peas, Nasasira was told to accompany these with either matooke or sweet potatoes.

She was discouraged from eating fast foodstuffs, wheat and dairy products, processed juices and raw salt, which medical experts say can cause other health complications such as kidney problems.

She was also advised to drink a lot of water to stay hydrated, get enough sleep, not eating past 7pm and on occasions she got cravings, to opt for healthy treats such as vegetable or fruits such as apples, bananas or watermelon.

Nasasira was also encouraged to walk more rather than engage in intense exercise. The trainer reasoned this was so as not to strain her body.

Nasasira has adhered to the diet until today. She, however, admits that the journey has not been easy as temptations always come up. Going out less and being picky with what she eats at restaurants helps her deal with these temptations.

She currently weighs 66kgs and Nasasira hopes to maintain it at this.

See the article here:
Nasasira's on and off weight loss journey - Monitor

When trying intermittent fasting, both the quantity and quality of what you eat during your eating window matter.

Intermittent fasting is a trendy topic that arises repeatedly in my clinic these days. I get it: restrict the time period when you eat, but within that time window eat as you normally would. No calorie counting. No food restrictions. Simple and flexible. In an on-the-go world, intermittent fasting has come into vogue as a potential pathway toward sustainable weight loss.

Intermittent fasting (IF) has become a catch-all term for one of the key levers in our dietary pattern: timing. More accurately, intermittent fasting refers to an eating schedule that is designed to expand the amount of time your body experiences a fasted state. You achieve this by reducing the so-called eating window. The most popular time-restricted eating protocols (typically based on study designs) are explained in these previously published articles:

To start, consider a fed state that promotes cellular growth versus a fasted state that stimulates cellular breakdown and repair. Both can be beneficial or harmful, depending on the context (consider how cellular growth builds lean muscle mass and also spawns cancer). Many of our genes, particularly those that regulate our metabolism (how we digest and utilize the energy from food), are turned on and off each day in accordance with our innate circadian rhythms (our sleep/wake cycle).

We transition from a fed to an early fasted state several hours five to six, on average after our last meal. This often aligns with the time when the sun has set, our metabolism slows, and we sleep. However, in our modern environment with artificial lights, 24-hour convenience stores, and DoorDash, we are persistently primed to eat. Rather than obeying our circadian cues, we are eating at all times of day.

Plenty of research, mainly in animal models but also some human trials, indicates that your body experiences numerous benefits from being in a fasted state, given its impact on cellular processes and function. In a fully fasted state, your metabolism switches its primary source of fuel from glucose to ketones, which triggers a host of cellular signaling to dampen cellular growth pathways and increase cellular repair and recycling mechanisms. Repeated exposure to a fasted state induces cellular adaptations that include increased insulin sensitivity, antioxidant defenses, and mitochondrial function.

Given how much of chronic disease is driven by underlying insulin resistance and inflammation, it's plausible that fasting may help reduce diabetes, high cholesterol, hypertension, and obesity. And multiple short-term clinical studies provide evidence that intermittent fasting specifically, time-restricted feeding can improve markers of cardiometabolic health.

To date, the answer has remained murky due to the quality of the evidence, which often involves very small sample sizes, short intervention periods, varied study designs (often lacking control groups), different fasting protocols, and participants of varying shapes and sizes. The data on intermittent fasting and its impact on weight loss largely involves studies that employ the time-restricted eating methodology of intermittent fasting. A recent compilation of the evidence suggests that limiting your eating window might indeed help you shed a few pounds.

To tease out the independent impact of time restriction on weight loss, we need to evaluate a calorie-restricted diet combined with time-restricted eating, compared to time-restricted eating alone. The recent results of a yearlong study assessed this exact question: does time-restricted eating with calorie restriction produce greater effects on weight loss and metabolic risk factors in obese patients, as compared with daily calorie restriction alone?

To answer this question, the trial involved people ages 18 to 75 with BMIs between 28 and 45, notably excluding those who were actively participating in a weight-loss program or using medications that affect weight or calorie intake. Participants were instructed to follow a 25% calorie-reduced diet (1,500 to 1,800 calories per day for men and 1,200 to 1,500 calories per day for women) with a set ratio of calories from protein, carbs, and fats. In order to confirm adherence to the diet (a notorious challenge in diet studies), participants were encouraged to weigh foods and were required to keep a daily dietary log, photograph the food they ate, and note the times at which they ate with the use of a custom mobile app.

Half of the participants (those in the time-restricted eating group) were instructed to consume the prescribed calories within an eight-hour period, whereas the other half in the daily-calorie-restriction group consumed the prescribed calories without time restriction. All participants were also instructed to maintain their usual daily physical activity throughout the trial, to remove this variable and to isolate the timing of food intake as the only difference between the two groups.

After a full year, 118 patients successfully completed the study, with similar rates of adherence to the diet and composition of the diet between the two groups. Both groups lost a significant amount of weight: an average of about 18 pounds for the time-restricted eating group and 14 pounds for the daily-calorie-restriction group. The difference in weight loss between the two groups was not statistically significant, nor was there a significant difference in weight loss among subgroups when sorted by sex, BMI at baseline, or insulin sensitivity. The resulting improvements in blood pressure, lipids, glucose, and cardiometabolic risk factors were also similar between the two groups. This trial provides strong evidence that, all else being equal, restricting the eating window alone does not have a substantive impact on weight loss.

For most people (with notable exclusions of those who have diabetes, eating disorders, are pregnant or breastfeeding, or require food with their meds), a time-restricted eating approach appears to be a safe strategy that is likely to produce some weight loss, assuming you are not changing your current dietary pattern (eating more calories).

The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance. If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day. If this is sustainable as a lifestyle, it could add up to modest weight loss (3% to 8% on average, based on current data) that can produce beneficial improvements in cardiometabolic markers such as blood pressure, LDL cholesterol and triglyceride levels, and average blood sugar.

But and this is a big but if you are overcompensating for the time restriction by gorging yourself during your eating window, it will not work as a weight loss strategy. And it may indeed backfire. The other two levers in your dietary pattern the quantity and quality of what you eat during your eating window still matter immensely!

While weight loss for cardiometabolic health is a sensible goal, weight loss from any intervention (including intermittent fasting) often entails a concurrent loss of lean muscle mass. This has been a notable finding what I might even call an adverse side effect of intermittent fasting protocols. Given the importance of lean muscle mass for revving your metabolic rate, regulating your blood sugar, and keeping you physically able overall, pairing resistance training with an intermittent fasting protocol is strongly advised.

Finally, the weight loss achieved through time-restricted eating (which we often refer to interchangeably with intermittent fasting) is likely different than the cellular adaptations that happen with more prolonged fully fasted states. At this time, it is hard to determine the degree to which the cardiometabolic benefits of fasting derive from weight loss or from underlying cellular adaptations; it is likely an interrelated combination of both.

Nevertheless, it seems clear that in a 24/7 world of around-the-clock eating opportunities, all of us could benefit from aligning with our circadian biology, and spend a bit less time in a fed state and more time in a fasted state each day.

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Should you try intermittent fasting for weight loss? - Harvard Health

Some therapists employ hypnosis as a therapy to assist patients in achieving complete relaxation. Practitioners think that throughout a session, the conscious and unconscious mind can concentrate on verbal repetition and mental imagery. As a result, the mind becomes receptive to ideas and open to modifications in attitudes, feelings, and routines.Since the 1700s, individuals have utilised variations of this complementary therapy to treat everything from smoking to bedwetting. Hypnosis research has also shown some potential in the treatment of obesity.How Hypnosis works Numerous researches have backed up the advantages of mindfulness-based therapies for reducing various behaviours connected to obesity. Hypnosis is a trance-like mental state in which people exhibit heightened attention, concentration, and suggestibility. It is also known as hypnotherapy or hypnotic suggestion.Many different medical disorders have been treated with hypnosis.

With the patient fully awake and alert, self-conditioning techniques that have been adapted from hypnosis, such as self-hypnosis, promote self-control and self-management of emotions.

Recent hypnosis techniques with a rapid-induction phase enable the patient to enter hypnosis in a matter of minutes and may be used to change the way obese people live their lives.

During the process, the therapist makes suggestions to assist in altering the diet or exercise routines or other approaches to achieve weight loss objectives once the individual has attained a more receptive frame of mind.

This stage could benefit from the repetition of certain words or phrases. The therapist could also use vivid mental imagery to help one picture themselves accomplishing goals. Does hypnotherapy help promote weight loss?

For those trying to lose weight, hypnosis might be more helpful than diet and exercise alone. The concept is that behaviours like overeating can be changed by manipulating the mind. But it's still unclear exactly how effective it might be.

In a previous controlled trial, hypnosis was used to help persons with obstructive sleep apnea lose weight. The study compared two distinct types of hypnotherapies to basic dietary recommendations for treating obesity and sleep apnea. In three months, each of the 60 participants lost 2 to 3 percent of their body weight.

However, a recent study found that patients who received hypnosis had reduced rates of inflammation, improved satiety, and better quality of life, even if the trial only produced modest weight loss effects. These could be the methods by which hypnosis affects weight. To completely comprehend the possible function of hypnosis in weight management, more research is required.

In an Instagram live session with ETimes Lifestyle, holistic health guru Pooja Bedi also discussed the various advantages of hypnotherapy, calling it a "wonderful approach" to deprogram and get rid of undesirable patterns and conflicts. Numerous Hollywood stars have also used hypnosis to solve their difficulties. It is even referred to as the next biggest wellness trend by several experts.

Some of the celebrities that used hypnosis for weight loss include David Beckham, Lily Allen, Adele, and Sophie Dahl.

Former plus-size model Sophie always took great pride in her size. One day she realised that her eating patterns were harming her health and made the decision that it was time to lose weight. She was able to change her mindset with the use of hypnotherapy, and she has since maintained her slimmer shape for almost ten years while pursuing a very lucrative modelling career.

Another celebrity who used hypnotherapy to lose two dress sizes before a vacation is Lily. According to her therapist, she utilised verbal strategies to change Lily's perceptions of liquor and junk food, emphasising the idea that they didn't satisfy her emotional needs and actually hindered her attempts to get the thinner physique she desired. Her focus shifted from being self-conscious and self-critical to being happy about how she perceived herself in the mirror.

It's significant to remember that there isn't much evidence to support weight loss using hypnosis alone. Much of what can be found for weight loss through hypnotherapy is in combination with diet and exercise.

The greatest approach to reduce weight is through diet and exercise. However, hypnotherapy can assist with changing other undesirable lifestyle habits in addition to helping one practise diet and exercise more effectively.

Is hypnotherapy safe?

Most people are seen to be safe using hypnosis and adverse reactions are rare if done under the guidance of a qualified therapist. It is not a method of mind control or brainwashing. A person cannot be forced into performing something embarrassing or against their will by a therapist.

However, there are some potential risks including headache, dizziness, drowsiness, anxiety, distress, and false memory creation. These usually fade shortly after the hypnotherapy session.

Before attempting hypnotherapy, people who experience hallucinations or delusions should consult their doctor. Additionally, hypnosis shouldn't be used on someone who is under the influence of alcohol or narcotics.

Additional tips to promote weight lossTry moving your body most days of the week. Make an effort to do one to two hours of moderate exercise per week, such as walking, water aerobics, dancing, or one to two hours of more strenuous exercise, such as running, swimming laps, or gym. You can also try completing the daily step count.

Keep track of when, how much, and whether or not you're eating in response to hunger. By doing so, you might be able to recognise poor behavior, such as munching out of boredom.

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Can hypnosis help with weight loss? - Times of India

Weight loss surgery, also called bariatric or metabolic surgery, is a treatment option for people with obesity who have taken other measures to lose weight with minimal success. The procedure can help people significantly reduce their weight and improve their overall health.

The cost of bariatric surgery varies depending on the type of surgery, your insurance coverage, and the hospital in which its performed.

Read on to learn more about the cost, insurance coverage, and financing plans for surgical weight loss.

Because obesity puts people at risk for additional health conditions, many insurance companies cover bariatric surgery if you qualify. You may need to meet the National Institutes of Health (NIH) criteria to qualify for insurance coverage. Some states require insurance companies to cover weight loss surgery if you meet these health criteria.

Some insurance plans cover the full or partial cost of surgical weight loss procedures. Coverage can vary depending on your state and the reason for the surgery. You may be responsible for covering certain costs or a percentage of the surgery.

Questions to ask your insurance company can include:

Surgical weight loss financing plans are available. Some options include loans and payments via a third-party credit company. Some hospitals may offer package options if you plan to pay out of pocket.

Obesity is linked to a higher cost of living, including medical costs. People who are obese often spend more on medical care, medications, and insurance. Obesity is linked to several chronic health conditions, including heart disease, type 2 diabetes, and high blood pressure, which can increase healthcare costs.

Dr. Peter Nau, a bariatric surgeon at the University of Iowa, says, While weight loss surgery certainly isnt cheap, its far more expensive to not have the surgery, otherwise insurance wouldnt pay for it. The insurance companies save money since patients are healthier.

Nau also notes that obesity can lower income and productivity. The [rate of] absenteeism associated with obesity is huge, he says. Obesity is a significant cause of loss of work and not being productive while you are at work.

Plus, if a person has type 2 diabetes, and youre on 100 units of insulin and two oral medications, it can be financially devastating, depending on how much they have to pay out of pocket.

While surgery may not cure their diabetes, to take them from 100 units of insulin and two oral medications to just one medication can make a huge difference in their cost, Nau says.

Success rates of surgical weight loss vary depending on the type of surgery. Some studies suggest that people lose 15% to 30% of their total body weight, though some of it is regained.

Research from 2017 suggests that people may lose 60% to 70% of their excess weight.

To maintain weight loss, youll need to adopt healthy lifestyle habits and follow the diet and exercise plan your surgeon recommends. Major weight loss can positively impact your quality of life and reduce health concerns. You may feel better overall and find it easier to do certain activities.

More than 95% of people will successfully lose at least half of their extra body weight and the majority will keep it off. However, numbers dont necessarily define success, and thats really the case for the majority of the people, Nau says.

I tell my patient that we dont define their success. Its really about what they consider to be a success, he adds. It may be the resolution of a clinical condition like type 2 diabetes or high blood pressure. For other people, its doing something, whether its getting on that roller coaster or getting on a plane.

To get started with surgical weight loss, youll want to do research and talk with at least two surgeons. If you can, consider attending an in-person or online seminar to learn more about the process.

Also, youll need to see if you meet the criteria of your insurance coverage. This might include having a specific body mass index (BMI) and obesity-related conditions.

Check to see which hospitals your plan covers. You can also find out whether you need a referral from your primary care physician and provide information regarding your medical history. You may also need to provide evidence that other weight loss methods were not effective.

I dont think theres any question that its the best weight loss option. Theres no evidence to support anything else and the reality of it is that the majority of people cant lose weight on their own. It doesnt mean theyre not trying; it means that obesity is complicated, says Nau.

Medicare will cover weight loss surgery for people who meet the criteria, which include having a BMI of 35, having one obesity-related condition, and experiencing unsuccessful attempts at weight loss.

Yes, Medicaid covers weight loss surgery.

Weight loss surgery isnt medically necessary in the sense that you wont live if you dont do it. However, if people are struggling with obesity and related health conditions and cant get on top of it on their own, they should consider weight loss surgery as an option, Nau says.

Bariatric surgery is a good weight loss option for people who meet the criteria. If youre considering surgical weight loss, there are many cost-related factors to think about. If you have insurance, youll want to find out what your plan covers and see whether youre a candidate.

To learn more, talk with at least two bariatric surgeons and attend an in-person or online seminar. With plenty of information, youll be able to make the best decision for you.

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The Cost of Surgical Weight Loss: What to Expect - Healthline