The prevalence of obesity has increased in recent decades, and this increase is seen in all countries, including the United States. The consequences of obesity include various health problems like diabetes, hypertension, cardiovascular disease, stroke, cancer, and respiratory problems.

Obesity is an epidemic that has become a major public health issue. It is a condition where excess body fat is stored. In addition to the physical problems, people who are obese are more likely to experience depression, anxiety, and stress.

When people eat a lot of unhealthy foods, they tend to gain weight. Its important to avoid processed foods because they contain artificial ingredients that can harm your body and leads to more body fat. You can easily avoid these harmful products by avoiding fast food and eating fresh and healthy food instead.

Many people choose to lose weight using fad diets or by hitting the gym. In reality, such ways do not work if you are not consistent or have enough time. Instead of wasting your time on traditional ways for your weight loss journey, look for fat burners. The market is flooded with weight loss supplements, which makes it tough to find the right one. We have done our thorough research and find GoKeto Gummies as a reliable and effective fat-burning supplement. If you want to know how these gummies work? What are its ingredients? and more about GoKeto gummies. Then read this review.

With so many diets out there, it can be hard to know which one is right for you. We decided to introduce a product that would help people lose weight naturally, without having to follow a strict diet plan. Goketo Gummies supplement is formulated with only the best natural and organic ingredients and is a safe bet for those who want to get rid of excess fat without having to worry about any harmful side effects.

If you are looking for a natural supplement that will help you lose weight without the side effects associated with prescription drugs, then GoKeto is for you. With the help of GoKeto, you can achieve your weight loss objectives without the use of dangerous and expensive medications.

The active ingredients contained in each gummy have undergone clinical tests that prove their potency in addressing weight issues. In addition, the supplement also increases the bodys energy levels by converting body fat to energy.

GoKeto Gummies contain Beta-Hydroxybutyrate (BHB), which is a type of ketone body. Ketones are produced by the liver when you are in a state of ketosis. It is a byproduct of the breakdown of fats in your body.

Ketone supplements are a great way to jumpstart the ketogenic diet. They help your body enter the state of ketosis, which is a state where the body burns fat instead of carbohydrates for energy. This can be an effective tool to help you lose weight and improve overall health. Additionally, it is manufactured under food and drug administration-approved facilities.

The makers of the GoKeto weight loss gummies claim that you will achieve the state of ketosis faster when you increase the fat-burning activities inside the body. With fast metabolism, your appetite level is lowered and this will control your hunger cravings or emotional eating, or bad eating habits.

GoKeto Gummies function as a weight loss and management supplement that facilitates entry into a fat-burning ketosis state. It also provides the body with additional energy and speeds up the metabolism. The Beta-hydroxybutyrate present in GoKeto Gummies facilitates the bodys entry into ketosis and increases the metabolic rate to burn excess body weight.

One of the best ways to shed extra pounds is to reach the state of Ketosis. Food is your bodys primary energy source, and the three main nutrients in foods supply your body with this energy. These are carbohydrates, fat, and protein. Typically after eating a meal, your body will first break down carbohydrates from foods and then fat and protein. Ketosis is a natural metabolic state that occurs when your body doesnt have enough carbs (or glucose) for energy, so it burns fat instead.

Beta hydroxybutyrate is a byproduct of the breakdown of fats and carbohydrates in the body, and is produced when ketones are present in the blood. The ketone bodies are produced by the liver and the brain when carbohydrates are converted to fats for energy.

Extra fat is a very common problem for many people, and if you have trouble losing it, it is usually because you are not doing a good job at eliminating it from specific areas. The fact is, many people cant lose fat from certain body parts, and this is often due to the fact that they are not using the right tools.

GoKeto Gummies are made up of natural and herbal ingredients. They may give different benefits to your body and mind such as:

There are many natural ways to melt fat to attain an ideal body weight. These ways include exercises, yoga, and meditation. However, these methods are not that effective. You can try GoKeto Gummies to melt fat in the body naturally. These gummies are made with BHB and other herbs that are clinically proven to melt stored fat cells.

You may have gained weight due to eating too much food. You may have experienced intense hunger pangs that made it hard to eat less. However, these BHB infused gummies may help you to stabilize your appetite and reduce your food cravings for some weeks. They may also help you gain a sudden transformation. You will significantly lose weight by controlling your food cravings after taking these gummies regularly for 4 to 5 weeks.

Many people who take this supplement say that it may help them to concentrate on work, to stay alert, and to think more clearly. It can help to reduce stress and improve mood.

You may feel more energetic and motivated to take up physical activities and sports. They can help you burn fat and boost energy levels. The gummies are also effective in reducing fatigue and morning sickness. It increases the blood flow and provides strength to the muscles.

Ketosis is a metabolic state where the body uses ketone bodies as an energy source. Its the natural state in which the body burns fat as its primary fuel. This is different from starvation, when the body has run out of stored glycogen (carbohydrate) and so begins to use protein and fat instead. Ketosis is usually achieved when there is very low or no carbohydrate intake, but high levels of fat.

Beta-hydroxybutyrate (BHB) is an essential nutrient that our body needs to maintain ketosis, which is a state of increased fat burning. In this product, they have added essential nutrients like calcium citrate, magnesium citrate, and potassium gluconate to help in maintaining healthy ketosis.

Ketones are a type of fuel for the brain and body. They are produced by the liver and kidneys when the body starts to use stored fat as energy. Ketones are also produced when we eat a low-carb diet. However, if you dont have enough healthy fats, then you cant produce ketones.

Taking Goketo Gummies is completely safe. Some people can tolerate more than others, and some people have a hard time tolerating them at all. It is very important to take these capsules as directed. Do not exceed the recommended dosage. It is not meant for breastfeeding women and pregnant women.

GoKeto Gummies are a natural supplement that is free of additives and synthetic ingredients. The users are not likely to experience any negative side effects because the ingredients used are natural and have been clinically proven to be safe and effective.

Take 2 GoKeto Gummies once a day with a glass of water for at least 30 minutes before exercising and before going to bed at the time of bed. Do not exceed the recommended daily dose.

The dosage should be taken regularly for at least 2 months to experience long-lasting and lasting results without adverse effects. Dosing too much of the formula can be hazardous and must be kept away from. A consultation with a physician is required before using the GoKeto Gummies.

The product is a dietary supplement that helps people lose weight, but the question is, where to buy GoKeto Gummies? Its a question that many people have been asking lately. The only place you can buy GoKeto Gummies is on the official website, GoKeto-Gummies.com. You will not find it anywhere else. It is manufactured in the United States and has been clinically proven to help people lose weight.

There are different packing options available for Goketo Gummies, which are affordable. As well as offering discounts to its customers, the company also offers free shipping on large packages. Visiting the companys legitimate website will allow you to check the pricing and several discounts.

Here are different pricing options:

Every package comes with free shipping and discreet packaging.

The Goketo Gummies product comes with a 30-day money-back warranty. You can return this product within 30 days of purchasing it if you are not completely satisfied with how it works on your body. There will be no statement from the company, and a full refund will be provided.

If you want to lose weight fast, then you need to understand what your body needs. What you eat, how much you exercise, and how much sleep you get all affect your metabolism. There are a number of different ways to approach this problem, but the most effective method is to go keto. GoKeto gummies contain 100% BHB ketone salts that help the body achieve ketosis fast. Its the perfect way to kick-start your weight loss journey.

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GoKeto Gummies Review - Does It Work? Do NOT Believe The Hype! - The Daily World

Everyone wants a quick fix. It's human nature. But when it comes to weight loss, there's no 'magic pill'.

When it comes to learning how to lose body fat, information overload is a real thing. One diet suggests drastically cutting calories whilst another says to go large on heavy gym workouts and guzzle protein powder. (Both approaches are to be swerved, by the way. A balanced method will always be the most sustainable.)

Yep, theres still a lot of shoddy advice out there. Fitness and diet fads come and go, and some are worse for your waistline (and health!) than others.

Lets count down the top offending weight loss tricks.

I love a fresh juice of fruit and veg. It can be a great little snack or pick-me-up between meals. But trying to live on just juice for weight loss or detox? Youll miss out on some critical food groups. Not to mention youll probably feel tired and hangry all day. Any weight you lose will probably come right back on once you start eating real food again.

Cutting carbs out might help you drop water weight in the short term, but that doesnt last. Eat the pasta. Enjoy the bread. Snack on that fresh fruit. I insist.

I dont mean a nice brekkie smoothie or workout supplement. I mean those full-on meal replacement shakes in the chemist. Its supposed to work by restricting calorie intake, and can sometimes include making other meals mostly liquid, too like soups and juices.

While doctors can prescribe liquid diets for people who really need it, the danger is in the DIY. Just grabbing off-the-shelf-products and using them without proper guidance can have negative effects. You can end up hungry, nutrient deficient and miserable. And because theyre not teaching your body about healthy eating, it can be hard to make that weight loss stick once shake time is over. So chat with your GP first.

Newsflash: you need good fats to be healthy, and you need to be healthy to lose weight and keep it off.

Why do you need fats to lose weight? Fat, combined with protein, can keep you feeling full and satisfied for longer. It also helps muscles recover, and certain fats are essential for brain function. Basically, a little bit of fat goes a long way in supporting your body!

Obviously, too much fat is like too much of anything. You want to balance it with veg, fruit, protein and complex carbohydrates.

Dont treat fat like something you can only have as a cheat food. It should be part of your everyday. Recipes like my deliciousSweet Potato Toasts with Egg, Salmon & Zataarhas healthy fats from avocado, egg and salmon. Its the perfect way to power up your day!

Watch out for diet claims! Just because it has the word diet or lite/light splashed across the label doesnt mean its healthy, and it definitely doesnt mean youll lose weight. Usually these products will be low or no fat, BUT they make up for that by being higher in sugar or artificial sweeteners! Theyre also often highly processed and full of preservatives.

Think a treadmill sweat sesh is the only thing that helps you lose weight? Well, regular resistance training (like weight lifting and Pilates) is proven to support fat loss too!

By building lean muscle, you also get a great afterburn, so your metabolism keeps working hard even after youve put the dumbbells down. Its why I love using a mix of resistance and cardio moves in my TXO Life workouts.

You deprive yourself, you crave more, youre more likely to snap and binge. Its a vicious cycle. Plus, if you deny yourself nice things, youll spend your time obsessing over everything you cant eat.

Small, good-quality treats can help keep the cravings in check and make your weight loss journey a whole lot happier. Delish little morsels to keep you going without making you feel deprived. If your eating plan doesnt spark joy, you wont stick to it.

You might think you need to be hitting the gym or jogging every single day to burn fat and lose weight. But when you push your body that hard without letting it rest, youll feel tired and pretty rubbish. Your muscles wont have time to recover, so you wont be able to work out as hard, AND you increase your risk of injury.

When youre on a fitness journey, your body NEEDS to rest. Trust me.

A crash diet is where you severely restrict calories for a short time to lose weight fast. Think, cabbage soup and baby food diets, but also any fad diet that relies on seriously low cals.

Even if you can drop a bunch of kilos (a lot of that probably being water weight!), youre not losing the weight in a healthy or sustainable way. That means as soon as you stop the crash diet, that weight is likely to come straight back on and maybe even some extra.

Ok, so you absolutely can lose weight on a vegan diet, and a gluten-free one. In fact, I opffer great vegan and gluten free recipes in my health and fitness program, TXO Life! But if youre choosing those diets just because you think its a quick fix for weight loss, then sorry thats not how it works.

For one, theres still a lot of processed vegans and gluten free options that are calorie dense or high in sugar. And even when youre cooking at home, you have to follow the same principles for balanced meals. Just because your dinner doesnt have gluten or animal products doesnt mean you can get off scott-free with second helpings!

Obviously there are medical reasons you might need to go gluten free. And more people are trying vegan, vegetarian or flexitarian diets than ever before. Focusing more on fresh veg and whole foods is great. But if youre making the switch, you have to do it properly, so chat to your doctor first.

This fad diet suggests having lots of small snacks throughout the day (whether or not youre hungry) will keep you from eating large meals. While eating regularly is important, constant grazing can mean you end up consuming more food than you would on a solid structure of nourishing meals and top-up snacks.

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11 Weight Loss Tricks That Just Don't Work, According To Tiffiny Hall - Women's Health

When trying to lose weight healthily, its imperative to eat a well-balanced diet powered by nutrients found in fruits and vegetables. With that said, there are some ways to cook veggies that are healthier than others, and we checked in with health, nutrition and weight loss experts to learn more. Read on for tips, suggestions and insight from Josh Schlottman, CSCS, certified personal trainer and nutritionist, and Lisa Richards, registered nutritionist and creator of The Candida Diet.

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"Roasting your vegetables is the healthiest and easiest way to cook them," Schlottman says, when it comes to healthily preparing veggies for weight loss. "Ive found as a personal trainer that the easier you can make eating healthy, then the more likely youll end up doing it," he explains. Schlottman adds that "the harder and more complicated you make cooking your veggies," then the "less likely you are" to keep it up over time.

"Youre able to cook up a lot of vegetables while quickly preparing yourself for a handful of days of ready-to-eat veggies," he continues. "You can conveniently add a handful of already roasted vegetables to the plates youre eating the rest of the day." He adds that you can also "roast up vegetables" that arent in their freshest, salad-ready state.

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"All you have to do is cut up the vegetables in about the same size so theyll end up cooking at the same pace," he advises. Schlottman suggests then "sprinkling some avocado oil over the veggies" and also adding some salt and pepper. "Then, just cook until you can use a fork to easily prick the veggies," he recommends.

Richards agrees, and points out that vegetables "can be cooked and maintain their nutrients and health through other means than frying."There are a few reasons, she says, why frying vegetables is so much "less healthy than other possible cooking methods," like roasting them. One of the primary concerns, Richards says, is "the amount of fat you're introducing to a relatively low fat food naturally."

This fat equates to an "increase in calories, at 9 calories per gram," which she says can greatly impact the possibility of healthy weight loss. "Heart health and dangerous weight gain become a concern for those taking in excess dietary fat," Richards concludes. Even if healthyfats are chosen, these are often "high in omega-6 fatty acids, which can be inflammatory and damaging" if not balanced with omega-3 fats in the diet. With that said, roasting seems to be the way to go!

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What Is The Healthiest Way To Cook Your Veggies? We Asked Weight Loss Experts - SheFinds

NBA Players are supreme athletes, even if they reach the ripe old age of 50. Shaquille ONeal showed off this capacity by shedding 50lbs!

Athletes, especially professional athletes can get in shape fairly quickly. No matter the age or current status, they have the experience and the ability to gain or lose weight rather quickly.

This is very evident in their transformation from when they were in their rookie years to their primes. NBA players especially have gone from looking skinny to putting on pounds and pounds of muscle.

Giannis Antetokounmpo, is one example but perhaps the biggest one is Shaquille ONeal. The center arrived in the league slender and strong, and he was dominant almost off the bat.

However, he rapidly gained weight and started to increase his explosive strength along with a supreme ability to score in the post. There was no stopping him.

During his career, he went from 290lbs during his rookie year to a whopping 395lbs during his final year with the Lakers. The drastic loss and gain helped him adjust his game to a great degree and exploit his opponents.

But his real adventure came after retirement and, in fact, it happened just a few months ago.

Also read: Dont put anybody on a pedestal!: $400 million worth Shaquille ONeal shares how his controversial comments stopped him from being a Trillionaire

As per Shaq himself, he had gained a significant amount of weight during the pandemic. Staying locked up in the house and consuming calories meant that the big man went through a significant weight change.

He decided that he had ballooned enough and didnt want to be ridiculed for it, *cough* Charles Barkley *cough*. So he put himself through the paces.

As per reports and comments from Jewel Wicker of Mens Health magazine, Shaq put himself through four workouts per week!

He typically trains four days a week now for about an hour, blasting through 20 minutes of cardio and banging out 40 minutes of strength work.

The goal? Jewel says, He wants to slim down to 350 pounds and be ripped enough to go topless and post an Instagram thirst trap for his 50th birthday in March.

He also doesnt want his belly to go over his belly. As per Jewel, He doesnt want to develop the dreaded OTBB, or over-the-belt Barkley, as he puts it.

It is funny to see this banter between Shaquille and Charles motivate him enough to lose weight. As long as it resulted in something good, its great.

Also read: 7ft, 325-pound Shaquille ONeal really gobbled down a doughnut without even biting into it

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Shaquille O'Neal shaved 50lbs of pandemic weight through 4 workouts a week - The Sportsrush

Over the years, several health foods have been developed, and are extremely popular within the diet industry. Take avocado toast, for example, or trendy almond milk, while they seem healthy and nutritious, they can hinder weight loss efforts. Registered nutritionist Amy Shapiro and registered dietitian Maria Bella gave their thoughts on several foods.

Amy explained how avocado toast has lots of heart-healthy fats.

The NHS recommends men eat no more than 30g of saturated fat a day, and women no more than 20g.

100g of avocado contains 20g of fat, of which 5g is saturated.

But its important to pay attention to the type of bread the avocado is spread on.

If you are using whole wheat bread, make sure it has at least five grams of fibre per serving, Maria said.

There is such a thing as eating too much of an ingredient thought.

Amy said: People need to avoid adding too much avocado to the toast when they are making it.

Restaurants, in particular, tend to add an entire avocado on one slice of bread instead of her recommended quarter amount.

The experts suggest adding other ingredients to avocado toast, such as eggs, smoked salmon or sunflower seeds to boost the benefits.

READ MORE:Paul Hollywood drops a stone eating same two meals every day

Maria said: The good part is that it is low in calories. The bad is that it is low in protein.

Almond milk is a great alternative for those who cant or prefer not to consume dairy.

But even though almonds are a good source of protein, almond milk is not.

It is also low in calcium compared to regular milk.

If youre looking for a low-calorie milk alternative, consider almond milk.

If youre looking for high calcium or protein, then switch to another type of milk.

Amy also recommends buying unsweetened almond milk because it gets rid of the added sugars.

READ MORE:WW diet: The weight loss method that lets you eat favourite snacks

Protein shakes can provide a quick form of protein for the body.

Since it is in liquid form, it is digested more quickly by the body making it fast-acting.

This is good for rebuilding muscles after an intense workout.

If consumed as a meal, protein shakes can help slow down the digestion of sugars, Amy said.

But, studies show that chewing solid foods sends signals to our hypothalamus - a brain region responsible for satiety and hunger symptoms - that we are full, Maria told The Daily Mail.

So if given a choice between drinking blended produce or eating real fruits and veggies, I would recommend the latter.

Protein shakes can also hinder weight loss.

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Nutritionist shares five healthy foods you should avoid if youre trying to lose weight - Express

Honey is high in sugar, but it also contains healthy vitamins and minerals compared to processed sugar. Processed sugar is considered a caloric, meaning that no nutritional value is provided by consuming it. Consuming only sugar increases both weight and calories while honey neutralizes this effect, because when taken in moderation, it is a good source of nutrients that help in weight loss. Is. Research from the American College of Nutrition According to, honey can help reduce appetite. Consuming honey regularly before bedtime can help burn calories over the course of a few hours. Now the question is how honey should be used to lose weight.honey garlic water

Honey garlic water is one of the traditional herbal remedies, which has been used for many years to treat cold and cough as well as help people lose weight. Both contain natural substances and have a better effect on the body. This mixture can yield many health benefits apart from weight loss.

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Cinnamon has been used for many years in the treatment of many diseases. Apart from enhancing the taste of food, it is also helpful in reducing weight. Add a teaspoon of honey and half a teaspoon of cinnamon to your daily cup of green tea. This mixture can make you feel energetic, as well as help in losing weight.

Even though milk has its own health benefits. A spoonful of honey can make your regular glass of milk more beneficial. It suppresses appetite along with increasing your metabolism. Apart from this, it will reduce blood pressure and reduce belly fat.

This recipe is the best for losing weight. Adding a little honey and lemon to a glass of water and drinking it every morning can burn your fat. Also, lemon will keep you feeling refreshed for a long time. Honey and lemon water is also a better treatment for stomach problems. This mixture accelerates the metabolism of the body.

Antioxidant-rich honey may also help protect against conditions such as type 2 diabetes and heart disease. One study found that honey can lower blood pressure, increase fat levels in the blood, regulate the heartbeat, and prevent the death of healthy cells.

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.

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Honey reduces weight fast, if you eat these 5 ways, you will get results soon - News Day Express

Everyone's bodies are different, which means their health needs are, as well. For those who want to lose weight, their weight loss efforts are going to look different than the person next to them. For example, some people choose to give up alcohol completely when they're trying to lose weight, while others may keep it in their plan.

If you'd like to enjoy an alcoholic drink from time to time on your weight loss journey, there are helpful tips for healthy drinking in moderation. To learn more, we talked with a couple of dietitians about what they believe are some of the worst drinks for weight loss.

Now, we aren't saying that you need to avoid these drinks at all costs. If you want to treat yourself, go for it! These are just helpful reminders so that you can feel confident and aware going into your next happy hour.

When it comes to alcoholic drinks that are the worst for weight loss, it's important to consider how much sugar you're consuming at a time. Especially if you think you'll be drinking more than one.

"Sure, a pia colada is a must when you are on a tropical getaway in some people's minds, but these drinks are loaded with high-calorie ingredients that don't help in the weight loss department. And if you are getting a colada made with a pre-made sugary mix, you'll be getting a boost of empty calories and a potential sugar high later on," says Eat This, Not That! medical expert board member Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

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Long Island Iced Teas are infamous for getting you drunk quicker than any other beverage out there. But according to Manaker, this isn't a good thing when you want to stick to your weight loss goals.

"Basically made of a combo of liquor, a long island iced tea is one of the worst drinks you can order if you are watching your waistline. Not only is this boozy drink loaded with empty calories, but sipping on this can make you feel drunk quickly, which can lower your inhibitions and result in you overindulging on post-drinking snacks later in the day or evening," says Manaker.

Your drink doesn't have to be fancy or frozen for it to interfere with your weight loss efforts. In fact, even just mixing your favorite liquor with your favorite soda can sneakily rack up your calories and added sugars.6254a4d1642c605c54bf1cab17d50f1e

"While clear liquor in itself only has about 70 calories an ounce, when you start mixing it with lemonade, soda, and other sugar-sweetened beverages, the calories can add up really quickly," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and registered dietitian on our medical expert board. "To cut back on the calories of your favorite adult beverage, try mixing it with a low-calorie or calorie-free beverage like soda water and a splash of lime."

RELATED: 6 Secrets Bartenders Don't Want You To Find Out

Similar to a pia colada, a frozen margarita may be a refreshing beachside choice, but it might come with a cost.

"Most fruity, swirly drinks served with an umbrella are loaded with sugar calories. Frozen margaritas, pia coladas, mojitos, etc., often come up with a hearty caloric cost. If it tastes sweet, that's probably your sign it's got sugar and might be adding calories to your weight loss plan," says Goodson.

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Worst Alcoholic Beverages for Weight Loss, Say Dietitians Eat This Not That - Eat This, Not That

Paul Faulder suffered from lower back pain for 30 years, until he slimmed down and completely transformed his body. He tells Mens Health how he did it.

For 30 years, Ive had a lower back problem thats led to chronic discomfort and episodes of severe pain. Since I was 16, Ive managed the issues with a combination of painkillers and chiropractic treatment. Id spend my days holding onto walls and furniture just to move around; I couldnt get dressed without holding onto a door and when I showered Id panic that I was going to slip. Daily life had become an anxiety-ridden obstacle course of avoiding the most innocuous tasks that might trigger a spasm.

My lowest point was being given gas and air at 3 a.m. in my bedroom by paramedics just to be able to get me out of bed. I spent two weeks recovering, only to have it happen againthis time I was out for the better part of a month. Having been someone that was previously in shape it was embarrassing to me, and people began to comment that I was always making excuses for not socializing, when in reality I just didnt want to be around people looking and feeling the way I did. I was in pain daily and this was severely affecting my mental health.

I decided enough was enough. I talked to my healthcare providers about how I could lead a more normal life. I had an MRI, then a referral to a neurosurgeon, who advised me to lose 2.5 stone (35 pounds) to bring my BMI into a healthy range and take the pressure off my lumbar region. However, this challenge came with the caveat that I needed to be very careful, with no repetitive spinal compression (e.g., no running), and taking great care with any weightlifting.

I decided to enroll in a transformation program at Ultimate Performances Cheshire gym. As a too-skinny teenager, Id been inspired by Arnold Schwarzenegger to get into weight training, and my dad and I even built our own home gym. Hed always said to me, Whatever life throws at you, and it will, always do what you can to be fit and healthyno one can take that off you! I took that ethos into the training with me every day.

We started with a pretty aggressive caloric reduction, cutting my daily weight-maintenance calories by more than half. I knew that was extreme, but figured I could do it for 14 weeks, and planned to maintain my lean body mass while stripping fat as quickly as possible. During that time, I kept to a strict breakdown of macros: protein, carbs, and fat.

I had a habit of eating my first meal at 1 p.m., which fit with an intermittent fasting routine that had worked well for me before. We stuck with that so I could train fasted in the morning, and I found it easier to manage my hunger. That meant I had less energy for my morning workouts, but it was a manageable trade-off.

We started with three hours a week of upper, lower, and full body workouts, with a step count of 8,000 per day. We saw some good results, and started targeting specific muscles. To keep losing weight, we introduced spinning classes and upped the daily step count to 10,000. It gets tougher the more weight you lose as your body wants to hold onto every reserve it can; our strategic shifts aimed to counter that.

Over 14 weeks, I lost 45 pounds, dropping my body fat percentage from an overweight 29.4% to a healthy 24%. My back pain has decreased by about 90%. I am more focused, calmer, and have a much more positive outlook on life. Ive been approached by friends and family asking how I managed to make such drastic improvements. Its a great pleasure to inspire them and support anyone going through the process. After all, they had supported me, knowing that this was an important change I needed to make for my health and well-being.

It was a big transformation, and, honestly, it happened quickly. Thats great, but Im very aware that it could possibly reverse just as quickly. Thats not an option for me: I refuse to return to my previous self with all the negative consequences that come with it.

So my next step is working on a phase of strength and muscle building. I happened to be watching Alan Richson in Reacher, whos about my height (64) but is obviously stacked with Hollywood levels of muscle. He and Chris Hemsworth are now my physique inspirations. Ill keep you updated on my progress!

For anyone getting started, I think firstly its important to choose carefully where you get your advice. Theres a lot of information out there, but not all of it is correct, and some can even be damaging. Think about your reasons for changing, and focus on them throughout. Engage with the process, and trust that itll lead you in the right direction. Track and monitor your progress. And finally, be accountable to someone whos influential to you.

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This Guy Had a 45-Lb. Weight Loss Transformation & Beat Back Pain - Men's Health

In addition to reducing stress, proper breathing can help reduce food cravings, emotional eating, and weight gain. Even one study found that when compared to a control group, 45 minutes of deep breathing three times per week significantly lowered body weight and body mass index (BMI).

Heres a look into some breathing exercises to lose those extra fat!

1. Practicing deep breathing has a number of health advantages

Deep breathing exercises and meditation will not only calm and soothe your mind, but will also greatly improve your health. Your focus and stress levels will increase when you practise mindfulness, commonly known as breathing. Along with these breathing techniques, you can use them to lose weight. Include breathing techniques in your training routine in addition to callisthenics and Pilates.

If you lose weight peacefully and calmly, your weight reduction journey will become incredibly enriching and fascinating. Your physical and emotional well-being will both improve as a result of this procedure.

Read on to learn more about these astounding breathing movements:

2. Kapalbhati

Kapalbhati is a fantastic breathing technique that can save you from gaining weight and aid in uncomplicated weight loss.

How to execute- Your back and neck should be in alignment as you fold your legs into a seated position on your yoga mat. Gently close your eyes while placing your palms on your knees. Breathe in slowly and out quickly. Youll feel an inward abdominal movement when you exhale. For at least 5 to 10 minutes, keep doing this.

3. Bhastrika

Bhastrika breathing exercises will give you more energy and speed up your metabolism, which will help you burn calories quickly.

How to execute: Sit comfortably while maintaining a straight back and neck to perform Bhastrika Pranayama. Keep your eyes closed and relax your tummy muscles. Maintaining your palms on your knees, begin inhaling and exhaling quickly and deeply. Make sure that your breathing is rhythmic and that you dont take more than a second to breathe in and out. You should feel your diaphragm enlarging and contracting in time with your breaths as you carry out this. Spend five to ten minutes perfecting this method.

4. Bhramari

This type of exercise will boost your metabolism, increase your oxygen intake, and regulate the hormone secretion levels in your body.

How to do it: Find a quiet, tranquil place, then sit in padmasana with your back straight and shoulders spread. Use your thumbs to gently close your eyes and relax your palms. Your hands should be in a position where your index fingers are directly contacting your forehead just above your eyebrows. Your closed eyes should be covered by your middle and ring fingers. Breathe in deeply and slowly exhale. Simulate a buzzing sound while exhaling while keeping your mouth closed. Your fingers should feel the sounds vibrations. Once you have done this, gently place your fingertips on your knees. Redo

5. Nadi shodhana

This activity eliminates pollutants while balancing the bodys two channels. The cells take in oxygen, which revitalises the bodys system and causes weight loss.

How to do it: Sit comfortably with your shoulders relaxed and your back straight. Keep your left hand on your knee in a chin mudra. Keep the tips of your right hands middle and index fingers in the middle of your brows. Your thumb should be on your right nostril, and your ring and little fingers should be on your left. Exhale comfortably via your left nostril while easily closing your right nostril with your thumb. Breathe in via your left nostril, then let out a breath from the right. At least nine repetitions of this exercise should be done while taking slow, deep breaths.

6. Diaphragmatic breathing

As you complete this workout, take short, shallow breaths to help your bodys cells absorb more oxygen and remove toxins.

How to do it: Lie down on your yoga mat and pay attention to the slow upward and downward movements of your stomach. It aids in belly fat reduction and abdominal area toning. Additionally, it aids with regular bowel movements and muscle relaxation.

7. Mouth breathing

You not only feel revitalised while breathing through your mouth, but your excess belly fat is also diminished. Your abdominal muscles will feel a force as you perform this workout. This exercise also tones your face, giving your chin and cheeks a more polished appearance.

Open your mouth and begin to breathe in and out while counting to ten as you do this breathing exercise. Make sure you are breathing out more slowly than you are inhaling. This exercise can be done three times a day for a total of 10 minutes each time.

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How Might Breathing Assist in Weight Loss? - News18