This Is How Much Body Fat and Weight You Can Safely Lose in a Month, According to Experts

There's no one-size-fits-all method to losing weight or lowering your body fat percentage. The amount of body fat and weight you can lose in a given month will vary based on your current weight, diet, and activity level, to name a few variables that impact weight loss. To find out how much body fat and weight you can safely and realistically expect to lose in a month, POPSUGAR reached out to the experts.

How Much Body Fat You Can Expect to Lose

"Under the assumption that nutrition is 100 percent during this process, it depends on the weight and body fat of each woman," said Stephen Cheuk, certificate IV Australian Institute of Personal Trainers certified trainer and founder of S10 Training in New York City. He explained that a woman who is already relatively lean (18 to 28 percent body fat) and strength trains can lose anywhere from 0.5 to 0.8 body fat in a single week. "If a woman is on the heavier side in weight and has a higher body fat percentage (over 28 percent), she could lose a minimum of one percent body fat a week," Cheuk said.

How Much Weight You Can Expect to Lose

Pratik Patel, MS, RD, CSSD, CSCS, New York Giants director of performance nutrition and assistant strength and conditioning coach, told POPSUGAR, "If you can steadily lose anywhere from 1/2 pound to one to two pounds a week, you know you can control it." According to Patel, a realistic and healthy way to achieve this would be to implement a calorie deficit.

One pound comes from about 3,500 calories, and if you eat 500 fewer calories than you burn from working out and other physical activity every day for a week, you'll be down one pound. By increasing this deficit to 750 calories a day for one week, you'll have lost one and a half pounds. Eating 1,000 fewer calories than what you burn with exercise will put you at a two-pound loss in a single week. This means that in a month you could lose anywhere from four to eight pounds. Patel explained that losing no more than two pounds a week will ensure that you're burning fat instead of breaking down your muscle tissue.

Emmie Satrazemis, RD, CSSD, nutrition director at Trifecta, said, "Weight loss is strongly determined by one's age, starting body weight, their fitness levels, current body composition, and overall health." According to Satrazemis, people who have more weight to lose and who currently consume a high calorie diet may lose more weight and quicker because "it is easier to cut high amounts of calories from a diet that is high in calories to begin with."

For sustainable weight loss, she recommends decreasing one's caloric intake by 15 percent and absolutely no more than 20 percent a day. She explained that going from eating 2,000 calories to 1,700 calories a day will result in a little over half of a pound of weight loss per week. "For some, losing one to two pounds a week is not realistic, while others may lose even more than that," she said. Emmie explained that consistent exercise can help you lose more weight but it may also increase your appetite. Because of this, she advises adjusting your caloric intake to accommodate an increased appetite.

Remember, before making any changes to your diet, please consult your doctor.

Image Source: POPSUGAR Photography / Sheila Gim

Weight Loss and Weight Management Market 2020 - Increasing Demand, Growth Analysis and Future Outlook

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Apr 29, 2020 Xherald -- Market Overview: Weight Loss and Weight Management Market

Verified Market Research has recently published a top quality, comprehensive and elaborate research study on the Weight Loss and Weight Management Market covering numerous insights about the current statistics and future predictions of the market. The analysis provides highlights about the market dynamics, segmentation and competitive landscape analysis. It also delivers a concise picture about the growth opportunities, which are aimed at helping the businesses in the Weight Loss and Weight Management Market to expand operations in their existing markets. To do this, the authors of the report have taken into consideration several parameters, such as Revenue, CAGR, Production, Consumption, Manufacturing Costs, Price and other related factors with respect to industries and geographies. Furthermore, for this study, an effective research methodology has been adopted with a series of primary and secondary researches in order to present a holistic view of the market. Certain set of data is also extracted from various journals, industry magazines, research papers and articles of industry associations, which is then amassed for advanced assessment. The base year considered for the study is 2019 and forecast period is 2020-2027. According to current market situation, the report further assess the present and future effects of the COVID-19 pandemic on the Weight Loss and Weight Management Market, giving more reliable and authentic projections.

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Report Scope: Weight Loss and Weight Management Market

In order to provide a detailed perspective about the trends observed in the Weight Loss and Weight Management Market, the report segments the industry into types, applications. To represent this, the study has been broken down into several chapters, covering both historical and projections. Each segment offers a precise analysis and forecast of sales, both in terms of Value and Volume. These valued predictions can aid businesses in the industry to gain competitive advantage by targeting qualified niche markets. Not only the market players, but also the various stakeholders, investors and new entrants can seek benefits by gaining detailed insights through this report.

Moving further, the report provides geographical highlights for the Weight Loss and Weight Management Market, at regional as well as national levels. Geographically, the Weight Loss and Weight Management Market is bifurcated into four main region, namely, North America (United States, Canada and Mexico), Europe (Germany, France, UK and Rest of Europe), Asia-Pacific (China, Japan, India and Rest of APAC), and Rest of the World (Middle East & Africa, and Latin America). This includes an accurate and thorough analysis of market size by country and region of the global market.

Competitive Analysis: Weight Loss and Weight Management Market

The Competitive Analysis is a solely dedicated section that focuses on the positions of large companies and their individual share in the Weight Loss and Weight Management Market. Our research analysts closely understand the competitive strengths and weaknesses of each player in the market, helping our clients in knowing their competitors better. Key Market players are:

Atkins

Brunswick

Ethicon (Subsidiary of Johnson & Johnson)

Nutrisystem

Weight Watchers

Amer Sports

Apollo Endosurgery

Covidien (Wholly-Owned Subsidiary of Medtronic PLC)

Ediets.Com (A Wholly Owned Subsidiary of as Seen on Tv)

Herbalife

Jenny Craig (Subsidiary of North Castle Partners)

Johnson Health Tech

Kellogg

Technogym

Gold's Gym

The listed players have been profiled on the basis of their broad industry coverage and high operational & financial strength in the Weight Loss and Weight Management Market. This chapter also entails crucial information on market contributors, such as business overview, financial data related to sales and R&D contribution, geographical presence, market share, prices, production locations & facilities and products benchmarking. The competitive landscape section also includes key development strategies, market ranking analysis and SWOT analysis of the above mentioned players globally.

Ask For Discount (Exclusive Offer) @ https://www.verifiedmarketresearch.com/ask-for-discount/?rid=23190&utm_source=XHE&utm_medium=009

Table of Content

1 Introduction of Weight Loss and Weight Management Market

1.1 Overview of the Market1.2 Scope of Report1.3 Assumptions

2 Executive Summary

3 Research Methodology

3.1 Data Mining3.2 Validation3.3 Primary Interviews3.4 List of Data Sources

4 Weight Loss and Weight Management Market Outlook

4.1 Overview4.2 Market Dynamics4.2.1 Drivers4.2.2 Restraints4.2.3 Opportunities4.3 Porters Five Force Model4.4 Value Chain Analysis

5 Weight Loss and Weight Management Market, By Deployment Model

5.1 Overview

6 Weight Loss and Weight Management Market, By Solution

6.1 Overview

7 Weight Loss and Weight Management Market, By Vertical

7.1 Overview

8 Weight Loss and Weight Management Market, By Geography

8.1 Overview8.2 North America8.2.1 U.S.8.2.2 Canada8.2.3 Mexico8.3 Europe8.3.1 Germany8.3.2 U.K.8.3.3 France8.3.4 Rest of Europe8.4 Asia Pacific8.4.1 China8.4.2 Japan8.4.3 India8.4.4 Rest of Asia Pacific8.5 Rest of the World8.5.1 Latin America8.5.2 Middle East

9 Weight Loss and Weight Management Market Competitive Landscape

9.1 Overview9.2 Company Market Ranking9.3 Key Development Strategies

10 Company Profiles

10.1.1 Overview10.1.2 Financial Performance10.1.3 Product Outlook10.1.4 Key Developments

11 Appendix

11.1 Related Research

Complete Report is Available @ https://www.verifiedmarketresearch.com/product/Weight-Loss-and-Weight-Management-Market/?utm_source=XHE&utm_medium=009

About us:

Verified Market Research is a leading Global Research and Consulting firm servicing over 5000+ customers. Verified Market Research provides advanced analytical research solutions while offering information enriched research studies. We offer insight into strategic and growth analyses, Data necessary to achieve corporate goals and critical revenue decisions.

Our 250 Analysts and SME's offer a high level of expertise in data collection and governance use industrial techniques to collect and analyse data on more than 15,000 high impact and niche markets. Our analysts are trained to combine modern data collection techniques, superior research methodology, expertise and years of collective experience to produce informative and accurate research.

We study 14+ categories from Semiconductor & Electronics, Chemicals, Advanced Materials, Aerospace & Defence, Energy & Power, Healthcare, Pharmaceuticals, Automotive & Transportation, Information & Communication Technology, Software & Services, Information Security, Mining, Minerals & Metals, Building & construction, Agriculture industry and Medical Devices from over 100 countries.

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Tags:Weight Loss and Weight Management Market Size, Weight Loss and Weight Management Market Trends, Weight Loss and Weight Management Market Growth, Weight Loss and Weight Management Market Forecast, Weight Loss and Weight Management Market Analysis

COMTEX_365071574/2649/2020-04-29T02:13:57

The MarketWatch News Department was not involved in the creation of this content.

Trim Life Weight Loss

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6 Reasons You've Hit A Weight Loss Plateau While Doing Intermittent Fasting

Intermittent fasting (IF) has gotten its fair share of buzz as the trendy diet of the moment. But if you've tried IF and were quick to give it up because you weren't satisfied with your results, there's a good chance you weren't doing it quite right. Or, you may have seen substantial results quickly but then hit an intermittent fasting weight loss plateau, leaving you stumped.

In general, any weight loss (no matter the diet approach) will eventually lead to your body adjusting and getting used to the new weight, leading to a plateau, says Erin Palinski-Wade, RD, a New Jersey-based dietitian and author of 2-Day Diabetes Diet. On any weight loss plan, after your body has lost a significant amount of weight (around 5 to 10 percent of total body weight) it isn't unusual to experience slowed weight loss or a plateau for a few weeks as the body resets, so to speak.

What should you do when you plateau while doing intermittent fasting?

It's totally understandable if you're feeling frustrated if IF is not working for you as part of your weight loss plan, especially when you've heard so many people shout praises about fasting diets from the rooftops. If your weight loss doesn't continue after the first few weeks, there could be other reasons it's stalled.

But don't give up all hope just yet. Turns out, there are steps you can take to break out of this plateau, continuing to give IF a fair shot. Here's what might be holding up your weight loss and what to do about it to get back on track.

1. You've gotten too lax about tracking calories during your eating window.

One of the reasons intermittent fasting works is that it leads to calorie restriction when you are eating only during set times, Palinski-Wade says. If you are eating too many calories during non-fasting times, even the calorie deficit experienced during the fast won't be enough to offset overdoing it on the calories later.

Can I Drink Water During My Fasting Window?

Fix it: Palinski-Wade recommends keeping a food journal for one week to determine if you are increasing your calorie intake significantly during non-fasting times, making it easier to pinpoint where you may be falling short so you can move the needle again.

2. You're not getting enough exercise.

You've heard it a million times before: In order to see weight loss results, you need to focus on diet and exercise.

"Intermittent fasting, like any weight loss strategy, requires an energy deficit to promote fat loss," explains Palinski-Wade. "If you are eating fewer calories but also moving less, you won't have the same energy deficit as if you were moving more and eating less."

Fix it: If you've stopped moving or started reducing your workouts, try to correct this by wearing a fitness tracker, says Palinski-Wade. Don't overwhelm yourself with a big goal like running a marathon; instead, give yourself small step goals (a half-hour daily walk, for example) to reach to boost overall movement. Lastly, don't forget to also incorporate strength training into your workouts and overall IF plan to fight against muscle loss.

And if you're feeling too tired or drained by your IF plan to move more, consider trying a different diet or a different IF schedule that might better suit your energy needs so you don't feel fatigued (there are a ton to choose from!).

3. You aren't eating the right types of foods.

Hate to break it to you, but not all calories are created equal. According to Palinski-Wade, simple sugars digest rapidly, leading to very little energy being used in the digestive process, and a quick, but not long-lasting, spike in energy. So don't expect to feel great and achieve the same results if you opt for a doughnut over a protein-packed smoothie for breakfast, just because they may have close to the same number of calories.

Fix it: Foods that are rich in fiber and protein, meanwhile, can require as much as 30 percent of their total calories to be used up during the digestive process. So if your weight loss has stalled, look at your diet as a whole, she says. There may be areas in which you started off on point and have gotten lax about nutrition.

Questions to ask yourself include:

Are you eating 30 grams or more of fiber per day?

Are you taking in 20 to 30 percent of total calories from protein?

Are you limiting simple sugars to less than 10 percent of total calories?

If the answers to any of these questions is no, make adjustments to your macronutrients (e.g., carbs, fats, and protein) to jumpstart weight loss progress again, says Palinski-Wade.

4. You're consuming too many calories at the end of your daily window.

You're likely well familiar with the idea that breakfast is the most important meal of the day, and that it should be larger in volume and nutrients compared to lunch and dinner. According to Lauren Harris-Pincus, a registered dietitian in the New York City and New Jersey area, and author of The Protein-Packed Breakfast Club, it's especially key to follow this concept with IF.

In fact, a small 2013 study showed that women who were overweight or obese lost 2.5 times as much weight on the same amount of calories when they ate more of those calories earlier in the day.

'I Lost 35 Lbs. When I Did Intermittent Fasting'

'I Lost 105 Lbs. With A High-Protein Fasting Diet'

'I Lost 83 Lbs. By Intermittent Fasting, Walking'

"This system also matches our hormone pattern of cortisol and blood sugar balance, which should be highest in the morning and decreases throughout the day into the evening," adds David Nico, PhD, a certified lifestyle medicine coach and author of Diet Diagnosis: Navigating the Maze of Health and Nutrition Plans.

Fix it: "Consider eating larger meals earlier in the IF period of the day and taper off to smaller portions later," Nico suggests.

5. You aren't sleeping well.

Sleep can have a direct impact on body weight through its impact on appetite, basal metabolism, hormone regulation, and energy levels. So, if you've been sleeping less or are regularly dealing with interrupted sleep compared to when you started your fasting diet, this can be holding you back from achieving weight loss progress, says Palinski-Wade.

Fix it: To improve sleep quality, set a structured bedtime and wake-up routine, going to bed and getting up at the same time every day. Put all screens away as soon as you hit the sheets—instead, try focusing on reducing stress levels by opting for more calming activities, like reading a book or doing a quick meditation sesh.

6. Your hormone levels may be out of whack.

This one is difficult to determine on your own without the help of a medical professional. What we do know is that health needs can vary widely by individual, which is why IF simply may not produce the same results for everyone.

"Following the IF pattern means we are eating according to our metabolism, which is highest in the morning and tapers off throughout the day," says Nico. "Some people eat too much of the wrong foods closer to bedtime, disrupting the hormone system and setting off a cascade of insulin imbalances."

Fix it: First, talk to your MD. But in general, the best strategy to prevent a slowing in metabolism with any weight loss plan is to prevent excessively low calorie intake (under 1,200 to 1,500 per day, depending on age/size), says Palinski-Wade. At the end of the day, it's always best to consult with a knowledgeable health professional (such as your doctor or a registered dietitian) before starting a diet plan like IF, but especially you have any hormone concerns.

Emilia Benton Emilia Benton is a Houston-based freelance writer and editor.

Diet Doc’s Scientifically Designed Fast-Acting Weight Loss Diet Designed To Keep Dieters Motivated

Greenwood, MS, April 28, 2020 (GLOBE NEWSWIRE) -- More than 55,000 patients have successfully completed Diet Doc's weight loss programs, with no slowing down in sight. The medical weight loss company say that their individualized approaches, doctor-managed plans, and powerful prescription options are the best investments one can make to ensure quick, safe and effective fat loss and weight management. Diet Doc's experienced medical staff also understands how important it is that dieters see ea rly results along their journey, as so many who continually struggle with their weight tend to lose focus or become discouraged when results are not seen after putting in serious effort and sacrifice. Shedding pounds quickly helps to keep dieters motivated and open to continuing the process, along with improving important health markers such as cholesterol and boosting the metabolism.

Diet Doc's Jumpstart Diet, is giving clients across the U.S. incredible weight loss results within weeks. It's secret rests in the formulation of comprehensive and customized diet planning that works for the individual. These plans are created by a certified physician who takes into account one's eating habits, health status, emotional barriers, and a range of other factors that contribute to weight gain. The plan also includes a number of high-quality and effective diet aids that reduce snack cravings, stabilize mood and appetite, regulate energy, and tackle inflammation (which is a factor in obesity). Clients on the Jumpstart Diet are seeing overall improvements in mood, lowered stress levels, positive lifestyle changes and most importantly, rapid weight loss results of up to 15 lbs. per month. The Jumpst art Diet is a quick weight loss program with heart-healthy and balanced diet options, backed by a team of medical weight loss experts to assist with short-term as well as long-term weight loss goals.

Interested in what medical weight loss can do for you? New Diet Doc patients can call or easily and effortlessly visit https: https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDoc 's physicians all received specialized training in nutritional science and fast weight loss. DietDoc reviews each patient's health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop.  Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patient's age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state-of-the-art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDoc patients report incredible weight loss results with the majority losing between 10-15 lbs. or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available seven days per week to answer questions, offer suggestio ns, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.  

About the Company:

Diet Doc is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support.  For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.   

Diet Doc Contact Information:

Providing Care Across The USA

Headquarters:

Escondido, CA

(800)  581-5038

 info@dietdoc.com

https://www.dietdoc.com

Story continues

 

Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from healthcare practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.

 

 

Tiffany KingDiet Doc7027487526contact@tiffanysedits.com

Eric McCormack’s former manager once told him to lose weight

It's not only actresses who are told to lose weight in Hollywood — "Will & Grace" star Eric McCormack says his former manager once told him to shed a few pounds ahead of a 1997 audition.

"It's very easy in a Calgary winter when you have a beard and several layers of clothing to disguise what beer will do to a man," the Canadian-born actor, 57, said during a remote interview for 92Y last week. "And when the beard came off — Wow! I was not going to be on 'Melrose Place' the next day, let's put it that way and I was in denial about it."

He said he was auditioning for a role on Jenny McCarthy's show "Jenny" when his manager at the time, Joan Hyler, commented on his fuller face.

"I'd gone in and I'd done really well and it looked like it was going to go my way but the next audition — the final audition — wasn't for two weeks," he explained. "My manager at the time … God bless her, she said, 'You've got two weeks … get your face back.'"

McCormack, who ended up landing the role in the pilot of "Jenny," said Hyler's comment was a "very big turning point for him," adding, "by the time I got to the pilot … I had discovered the new unbearded me."

McCormack went on to land the role of Will Truman on "Will & Grace" the following year. The show originally ran from 1998 to 2005 and was rebooted from 2017 and wrapped up its final episode last week.

Higher Baseline Fitness May Help Maintain Weight Loss

Participants who had higher levels of fitness when beginning a behavioral weight-loss intervention kept off more weight over the course of an 18-month study, compared with those with lower levels of fitness at baseline.

Those with higher baseline fitness also were able to achieve higher levels of moderate to vigorous physical activity at the 18-month mark, Adnin Zaman, MD, said during a virtual news conference held by the Endocrine Society. The study had been slated for presentation during ENDO 2020, the society's annual meeting, which was canceled because of the COVID-19 pandemic.

"Our study really comes from an observation that we often see significant variability in how much weight participants lose during a behavioral weight-loss intervention study," said Dr. Zaman, an endocrinology research fellow at the University of Colorado at Denver, Aurora.

She and her colleagues wanted to look at baseline cardiovascular fitness as an individual-specific factor that could affect how much weight people lost when participating in a behavioral intervention.

"Very little is known about how cardiovascular fitness affects [people's] ability to lose weight [or] to adhere to high levels of physical activity, which is a very common recommendation during a program for both weight loss and weight-loss maintenance," she added.

Dr. Zaman and colleagues conducted a secondary analysis of data from an 18-month trial of behavioral interventions for weight loss. The trial randomized 170 participants 1:1 to receive either concurrent exercise and a dietary behavior modification intervention or sequential dietary and exercise interventions.

The 85 participants in the concurrent intervention arm received 18 months of combined dietary modifications (calorie-restricted diet and group-based behavioral support) and exercise (supervised for the first 6 months of the study, unsupervised for the final 12). Those participating in the sequential intervention arm received a diet-only intervention during the first 6 months of the study, after which supervised exercise was added to the dietary intervention for 6 months, followed by a final 6 months of unsupervised exercise.

Participants in both study arms worked up to 300 minutes a week of moderate to vigorous physical activity in the supervised exercise phase.

For the secondary analysis, Dr. Zaman and colleagues looked only at the 60 participants who received concurrent diet and exercise interventions and who completed the full 18-month study. The mean age in that group was 40 years, mean baseline body mass index (BMI) was 34.6 kg/m2, and 80% of participants in the group were women.

Cardiovascular fitness as measured by VO2max was assessed at baseline using a graded exercise test. Participants were designated as having either "very poor" or "poor or better" cardiovascular fitness (20 and 40 participants, respectively).

Participants in the original trial were inactive at baseline and had a BMI range of 27-42 kg/m2. Among the subset of participants studied by Dr. Zaman and colleagues, those who were in the poor or better fitness category actually weighed less at baseline and had a lower BMI, compared with those in the very poor group (33.7 vs. 36.2, respectively), she said. Mean VO2max for those with very poor fitness was 22.5 mL/kg per minute, compared with 25.6 mL/kg per minute for those with poor or better fitness.

"Despite those differences, it is interesting to note that, during the supervised exercise portion of the study ... everyone lost pretty much the same amount of weight in the first 6 months," said Dr. Zaman. At the 6-month mark, those with very poor fitness had lost 9.2 kg (20.3 pounds), and those with poor or better fitness had lost 9.1 kg (20.1 pounds). However, weight regain was less likely in those with poor or better fitness, and those participants had a net loss of weight from baseline of 8.2 kg (18.1 pounds), compared with 4.4 kg (9.7 pounds) for those with very poor fitness.

Those with poor or better fitness were able to sustain a 33-minute bout of moderate to vigorous physical activity at baseline, whereas those with very poor fitness could achieve only about half of that. The difference in achievable physical activity between the two groups persisted throughout the study, with a peak at the 6-month mark, at about 60 minutes for the more fit participants and 38 minutes for those in the poor fitness group. By the end of the study, the less-fit participants achieved about 24 minutes of activity, whereas those who were more fit could sustain about 42 minutes of moderate to vigorous physical activity.

Physical activity levels were measured with a validated, wrist-worn device during a 1-week period at baseline and again at study months 6, 12, and 18.

Dr. Zaman noted that baseline weight may have confounded fitness categorization, because VO2max includes body weight in its calculations. A newer method of calculating cardiorespiratory fitness that scales VO2max to body weight may help minimize this potential confounder.

The investigators reported no outside sources of funding and reported that they had no financial conflicts of interest.

The research will be published in a special supplemental issue of the Journal of the Endocrine Society. In addition to a series of news conferences on March 30-31, the society will host ENDO Online 2020 during June 8-22, which will present programming for clinicians and researchers.

SOURCE: Zaman A et al. ENDO 2020, Abstract 575.

This article originally appeared on MDedge.com.

What fruits help women prevent aging and lose weight effectively?

Besides genetic factors, the maintenance of a reasonable diet also contributes to helping women beautify and prevent aging.

Women want to be able to stay young forever, but this is very difficult, because the older people get older. Women over the age of 40, estrogen in the body will begin to decline. The decrease in estrogen will cause the loss of calcium and collagen in the body, and the skin's ability to lock water will also begin to decline.

Your skin will lose its elasticity and be no longer smooth, the bone density also decreases significantly, causing osteoporosis and even fractures. Women who want to prevent aging, normal in daily life should eat these 3 fruits, help eliminate toxins, lose weight, beauty and prevent aging.

These fruits help prevent skin aging 1. Apple

Apples contain many nutrients that are not only good for health but also help women prevent aging and beauty

Apples are a popular and nutrient-rich fruit. Women over the age of 40 who regularly eat apples can increase resistance, help regulate gastrointestinal health, promote intestinal motility, speed up the excretion of food waste and metabolic waste from the body. , has the effect of detoxifying, losing weight.

Apples also contain lots of antioxidants, so eating apples can nourish the skin effectively, help smooth skin stretch the ball and increase elasticity, making women look younger.

2. Walnuts

Walnuts are not only good for the brain, protect the skin, but also help to lose weight.

Walnuts are a very common type of nut. Walnuts contain a lot of nutrients. Regular consumption of walnuts has been shown to enhance brain health, mainly due to the trace elements contained in walnuts, which help promote the synthesis of enzymes. If these elements are lacking in the body, women will age very quickly, gradually forming spots, freckles and wrinkles.

Therefore, eating walnuts helps to improve women's skin problems, slowing the aging process. In addition, eating walnuts also helps increase metabolism, excretion of toxins and waste from the body, thereby having a good effect on weight loss.

3. Banana

Bananas are an inexpensive food but can help boost the immune system, laxative, and beauty

Bananas are a popular fruit, have a very good laxative effect, can speed up the excretion of feces, avoid accumulation of many toxins and food debris in the body, thereby avoiding the risk of obesity.

Bananas are considered to be quite good anti-aging fruits thanks to their high content of vitamic C and B6 that help enhance skin elasticity. The effect of vitamin B6 is essential for the health and beauty of the skin. So bananas are a way to tolerate these and other antioxidants to help prevent skin aging, moisturize and shield your skin from damage.

In addition to its use on the skin, bananas are rich in fiber, minerals, magnesium and potassium. They help promote the process of blood circulation in the body, increasing the immune system. But it is worth noting that eating bananas is best not to eat when hungry, eating bananas after meals is very helpful for health.

Watch next: Types of Herbs, Fruits And Nuts To Remove Intestinal Parasites!

Methods to help women prevent aging 1. Avoid eating too much sugar

Beverages and sugary foods are the culprits causing melasma and freckles in women

Women must pay attention to healthy eating habits in daily life. Eating too many sugary foods will cause obesity and even cause various inflammatory conditions, leading to the loss of large amounts of collagen in the skin. When water is discharged from the body, the skin will become very rough, with spots, freckles and wrinkles.

2. Exercise more to prevent aging

Exercise is a great way to boost your immune system and promote the detoxification process.

Exercising properly is not only useful for your health but also promotes the detoxification process of the female body, enhances immunity and increases the number of cells. In addition, exercise can protect women's ovarian health, regulate the hormones in the body to stabilize, thereby helping the menstrual cycle to occur normally, while preventing aging.

3. Eat less fried foods

Many women love to eat fried foods. In fact, fried foods can not only moisturize the intestines, but also cause constipation. Women who suffer from constipation for a long time will endanger their health, because the intestines can repeatedly absorb toxic substances in the stool, causing the skin to darken, and people also age faster.

Watch next: Which 2 Fruits Fight Cancer The Best

Weight Loss and Weight Management Market Demand, Size, Shares, Competitive Landscapes and Forecasts To 2026

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Apr 23, 2020 Xherald -- Verified Market Research has recently published a new report, titled Weight Loss and Weight Management Market Report, History and Forecast 2026, Breakdown Data by Manufacturers, Key Regions, Types and Application. The report has been put together using primary and secondary research methodologies, which offer an accurate and precise understanding of the Weight Loss and Weight Management market. Analysts have used a top-down and bottom-up approach to evaluate the segments and provide a fair assessment of their impact on the global Weight Loss and Weight Management market. The report offers an overview of the market, which briefly describes the market condition and the leading segments. It also mentions the top players present in the global Weight Loss and Weight Management market.

The research report on the global Weight Loss and Weight Management market includes a SWOT analysis and Porter's five forces analysis, which help in providing the precise trajectory of the market. These market measurement tools help in identifying drivers, restraints, weaknesses, Weight Loss and Weight Management market opportunities, and threats. The research report offers global market figures as well as figures for regional markets and segments therein.

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Key Players Mentioned in the Weight Loss and Weight Management Market Research Report:

Atkins

Brunswick

Ethicon (Subsidiary of Johnson & Johnson)

Nutrisystem

Weight Watchers

Amer Sports

Apollo Endosurgery

Covidien (Wholly-Owned Subsidiary of Medtronic PLC)

Ediets.Com (A Wholly Owned Subsidiary of as Seen on Tv)

Herbalife

Jenny Craig (Subsidiary of North Castle Partners)

Johnson Health Tech

Kellogg

Technogym

Gold's Gym

Weight Loss and Weight Management Market Competitive Landscape

The last chapter of the research report on the global Weight Loss and Weight Management market focuses on the key players and the competitive landscape present in the market. The report includes a list of strategic initiatives taken by the companies in recent years along with the ones that are expected to happen in the foreseeable future. Researchers have made a note of the financial outlook of these companies, their research and development activities, and their expansion plans for the near future. The research report on the global Weight Loss and Weight Management market is a sincere attempt at giving the readers a comprehensive view of the market to the interested readers.

Weight Loss and Weight Management Market Segmentation

Through the next chapters, the research report reveals the development of the Weight Loss and Weight Management market segments. Analysts have segmented the market on the basis of product, application, end-users, and geography. Each segment of the global Weight Loss and Weight Management market has been studied with in-depth insight. Analysts have evaluated the changing nature of the market segments, growing investments in manufacturing activities, and product innovation that are likely to impact them. In terms of geography, the report studies the changing political environment, social upliftment, and other government initiatives that are expected to contribute to the regional markets.

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Table of Content

1 Introduction of Weight Loss and Weight Management Market

1.1 Overview of the Market1.2 Scope of Report1.3 Assumptions

2 Executive Summary

3 Research Methodology

3.1 Data Mining3.2 Validation3.3 Primary Interviews3.4 List of Data Sources

4 Weight Loss and Weight Management Market Outlook

4.1 Overview4.2 Market Dynamics4.2.1 Drivers4.2.2 Restraints4.2.3 Opportunities4.3 Porters Five Force Model4.4 Value Chain Analysis

5 Weight Loss and Weight Management Market, By Deployment Model

5.1 Overview

6 Weight Loss and Weight Management Market, By Solution6.1 Overview

7 Weight Loss and Weight Management Market, By Vertical

7.1 Overview

8 Weight Loss and Weight Management Market, By Geography8.1 Overview8.2 North America8.2.1 U.S.8.2.2 Canada8.2.3 Mexico8.3 Europe8.3.1 Germany8.3.2 U.K.8.3.3 France8.3.4 Rest of Europe8.4 Asia Pacific8.4.1 China8.4.2 Japan8.4.3 India8.4.4 Rest of Asia Pacific8.5 Rest of the World8.5.1 Latin America8.5.2 Middle East

9 Weight Loss and Weight Management Market Competitive Landscape

9.1 Overview9.2 Company Market Ranking9.3 Key Development Strategies

10 Company Profiles

10.1.1 Overview10.1.2 Financial Performance10.1.3 Product Outlook10.1.4 Key Developments

11 Appendix

11.1 Related Research

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Tags: Weight Loss and Weight Management Market Size, Weight Loss and Weight Management Market Trends, Weight Loss and Weight Management Market Forecast, Weight Loss and Weight Management Market Growth, Weight Loss and Weight Management Market Analysis

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Gogglebox's Jonathan Tapper says weight loss helped coronavirus recovery

© Bang Showbiz Josh, Nikki, Amy and Jonathan Tapper

Jonathan Tapper has credited his weight loss with helping his recovery from coronavirus.

The 'Gogglebox' star has revealed he was "really struggling" with the disease and his family - including wife Nikki and adult children Amy and Josh - also became ill after caring for him at home.

Speaking to Lorraine Kelly on ITV's 'Good Morning Britain' on Friday (24.04.20), he said: "I definitely think just general well being, in every sort of way - losing weight is only a good thing, and I think because I did it helped me get through this horrible virus."

All four of the family members ended up ill with the virus, but Nikki admitted her partner definitely had the worst of it.

She explained: "I didn't have it quite as bad as Jonathan. I felt very weak. We all lost our taste and our smell, actually apart from Jonathan.

"But the frightening thing was, John had seemed stable at the beginning, he did not move - literally for two weeks - off the couch. I sort of had to be OK to look after him.

"I had to make sure he was OK because was so poorly. The frightening thing was on about day nine, day 10, that's when we kind of plummeted."

Jonathan discussed his experience of the disease, saying it left him "struggling for breath".

He recalled: "It wasn't too great! The symptoms are a high fever and feeling pretty weak, mainly - and coughing.

"I literally couldn't move at one point, couldn't walk up the stairs - and if I did manage to get halfway up I was really struggling for breath."

Amy and Josh agreed that the most concerning thing for the family was figuring out who would be there to help if they all got ill.

He said: "I'm OK, I'm fine now ... Because we were all trying to look after dad, we didn't know if we were gonna get worse.

"If we were gonna get worse, who was there to look after dad? I think that was also the most difficult thing. If we were all bedridden, then who would we have to look after each other?"

Medical mystery: What caused cat’s vomiting, sudden weight loss?

I recently made a house call for a relatively new patient, a 10-year-old cat named Sunny, whose owner said he had been vomiting and was losing weight.

Sunny's weight the winter before was 17 pounds. In six months, he had lost 4 pounds, which is an alarming weight loss for a cat. His owner described hearing him vomit but had not actually witnessed the vomiting episodes. His owner also explained that this had occurred in his past.

Sunny's exam was unremarkable, but I wanted to do blood work, considering his age and symptoms. It came back normal, with the exception of a very mild increase in white blood cells. Sometimes we see this as an indicator of stress, and my house visit could certainly cause stress. I treated him with an anti-nausea medication.

During a follow-up two weeks later, his owner noted more weight loss. An abdominal ultrasound was planned to determine whether there were abnormalities of internal organs that might not show up on blood work.

Days before the procedure, his owner called me and said that now Sunny was coughing and wheezing. She explained that the "vomiting" sounds that she thought were hair balls could have been coughing sounds all along. I returned for another house call and noted that he did have an audible wheeze on the exhale. He had a mild inspiratory rattle and I heard a "crackle" in one area of his chest with my stethoscope. His breathing rate was elevated, as was his heart rate. He also had a low-grade fever.

Upon further discussion, his owner realized that these symptoms had a seasonality to them, occurring each spring.

Science-based coverage sent nightly to your inbox — all facts, no panic.

Given his seasonal history of symptoms, and the progression of his symptoms to an audible wheeze, I diagnosed Sunny with asthma. I suspected he had a version of this for years.

I recommended chest radiographs to confirm my suspicion and make sure that his lungs were not in worse shape than they sounded, but his owner declined, in large part because the stress of visiting a hospital would be too great for the already nervous cat.

While symptoms are exacerbated in certain seasons, asthma is a lifelong, generally intermittent disease. The average age of diagnosis is 5½ years. It is caused by a reaction to allergens, such as tree and grasses, and dust mites, some of which are seasonally present in the cat's environment.

I persuaded Sunny's owner to a start a long-term course of treatment, which would help better manage his asthma. Medical therapy involves bronchodilators to help open the airways, and steroids (glucocorticoids) to decrease the airway inflammation.

Environmental modifications — using air purifiers, vacuuming often and controlling dust — can also help alleviate symptoms.

I treated Sunny with steroids and antibiotics, both of which I gave as an injection, as he was not as cooperative with oral medications.

Sunny made a quick recovery. His appetite improved, and at his recheck examination, he had gained three pounds in five weeks.

Once Sunny was stable, I convinced his owner to teach him to become accustomed to an inhaler for cats, called an Aerokat. Systemic treatment with steroids is not ideal, and can cause diabetes, particularly if needed on a chronic basis. That's why it is preferable to have the medication dispensed directly to the lungs in a smaller, more targeted dose.

Most cats can get used to the Aerokat by being given treats and other forms of positive reinforcement, while having it held over their nose and mouth, in progressively longer periods of time. The goal is for cats to endure the Aerokat for six breaths, the time it takes to dispense a dose of inhaler, sprayed into the face mask. Luckily, Sunny became accustomed to it, and he continues to do well.

Dawn Filos is a veterinarian and the owner of Bucks Mercer Mobile Vet. For more information, visit drdawnthepetvet.com.

Predictors of weight loss after bariatric surgery—a cross-disciplinary approach combining physiological, social, and psychological measures

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Josbeno DA, Kalarchian M, Sparto PJ, Otto AD, Jakicic JM. Physical activity and physical function in individuals post-bariatric surgery. Obes Surg. 2011;21:1243â€"9.

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Kanerva N, Larsson I, Peltonen M, Lindroos A-K, Carlsson LM. Changes in total energy intake and macronutrient composition after bariatric surgery predict long-term weight outcome: findings from the Swedish Obese Subjects (SOS) study. Am J Clin Nutr. 2017;106:136â€"45.

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Elfhag K, Rössner S. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005;6:67â€"85.

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Khorgami Z, Arheart KL, Zhang C, Messiah SE, de la Cruz-Muñoz N. Effect of ethnicity on weight loss after bariatric surgery. Obes Surg. 2015;25:769â€"76.

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Livhits M, Mercado C, Yermilov I, Parikh JA, Dutson E, Mehran A, et al. Is social support associated with greater weight loss after bariatric surgery?: a systematic review. Obes Rev. 2011;12:142â€"8.

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Ter Braak UBJM, Hinnen C, de Jong MMC, van de Laar A. Perceived postoperative support differentiates responders from non-responders 3 years after laparoscopic roux-En-Y gastric bypass. Obes Surg. 2018;28:415â€"20.

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Liebl L, Barnason S, Brage Hudson D. Awakening: a qualitative study on maintaining weight loss after bariatric surgery. J Clin Nurs. 2016;25:951â€"61.

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Geraci AA, Brunt AR, Marihart CL. Social support systems: a qualitative analysis of female bariatric patients after the first two years postoperative. Bariat Surg Pr Patient Care. 2014;9:66â€"71.

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Clark SM, Saules KK, Schuh LM, Stote J, Creel DB. Associations between relationship stability, relationship quality, and weight loss outcomes among bariatric surgery patients. Eat Behav. 2014;15:670â€"2.

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Sutton DH, Murphy N, Raines DA. Transformation: the “life-changing” experience of women who undergo a surgical weight loss intervention. Bariatr Nurs Surg Patient Care. 2009;4:299â€"306.

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Coulman KD, MacKichan F, Blazeby JM, Owen-Smith A. Patient experiences of outcomes of bariatric surgery: a systematic review and qualitative synthesis. Obes Rev. 2017;18:547â€"59.

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Sogg S, Gorman MJ. Interpersonal changes and challenges after weight-loss surgery. Prim Psychiatry. 2008;15:61â€"6.

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Bylund A, Benzein E, Sandgren A. Stabilizing family life after gastric bypass surgery. Int J Qual Stud Health Well-being. 2017;12:1325674.

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Christensen BJ, Hillersdal L. The taste of intervention: tasting, eating and feeding after weight loss surgery. In: Counihan C, Højlund S, editors. Making taste public. Bloomsbury; London, 2018.

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Lunn S, Poulsen S, Daniel SIF. Subtypes in bulimia nervosa: the role of eating disorder symptomatology, negative affect, and interpersonal functioning. Compr Psychiatry. 2012;53:1078â€"87.

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Sarwer DB, Allison KC, Wadden TA, Ashare R, Spitzer JC, McCuen-Wurst C, et al. Psychopathology, disordered eating, and impulsivity as predictors of outcomes of bariatric surgery. Surg Obes Relate Dis. 2019;15:650â€"5.

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Nielsen MS, Christensen BJ, Ritz C, Rasmussen S, Hansen TT, Bredie WLP, et al. Roux-En-Y gastric bypass and sleeve gastrectomy does not affect food preferences when assessed by an ad libitum buffet meal. Obes Surg. 2017;27:2599â€"605.

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Weight Loss: Practice These Dance Styles Amidst Lockdown to Burn Calories And Avoid Fat Accumulation

Do you wish to have a toned body but not able to sweat it out in the gym? Are you looking for ways to burn calories at home during the lockdown and keep your body fit? If yes, you have reached the right place. Also Read - Weight Loss: These Exercises Can Assist You Torch Around 200 Calories in Just 2-3 Minutes

As we are currently at our homes and maintaining social distancing, hitting a gym seems to be a far-sighted dream for some time. In that case, you can use your free time to switch on your TV and learn some dance moves. Don't be surprised. Dance is one of the best and exciting ways to stay fit and healthy. It allows you to shed those extra kilos without lifting weight, venturing outside, or doing any of the normal and boring stuffs. So, you basically can lose weight in the comfort zone of your home while having fun. Isn't it exciting? Also Read - Weight Loss: Practical Tips to Control Habit of Unhealthy Snacking During The Lockdown

Well, to help you out, here a list of a few dance styles that are known to help burn maximum calories. Read on to know about them. Also Read - Did You Know Lettuce Can Help in Weight Loss And Promote Brain Health?

Zumba

This high-energy dancing style can burn up to 500 calories in just 60 minutes. Zumba is a form of aerobic exercise that can create a calorie deficit in your body by increasing your physical activity. According to a study published in the Journal of Sports Science and Medicine, practicing Zumba can burn around 9-10 calories per minute. But, the number of calories burnt depends on your age weight, genetics, intensity during the exercise etc.

Belly Dance

If you wish to tone your tummy, practicing belly dance is the best way you do that. This dance style can assist you in showing off those washboard abs. So, what are you waiting for? Learn some belly dance moves that can improve your muscle coordination and tone them down as well.

Cha-Cha-Cha

This dance style is an ideal body workout. Involving your arms, legs, and hips, cha-cha-cha can help you burn approximately 200 calories in just 30 minutes. This Latin dance style can help you get rid of the stubborn belly fat effectively.

Running for Weight Loss? 10 Things to Consider Before Starting Out

You put on battered old trainers, go out on a jog around the block and pace at what's comfortable because running to lose weight is as simple as putting one foot in front of the other. Right? Actually, no. Sorry to break it to you but there's more to running for weight loss than you might think, which is exactly where we come in.

If you want to run off excess fat to reach a healthy body composition then stick with us.

With everything, how fast you lose weight and where you lose it from varies from person to person based on body type, nutrition, genetics and the rest. There is no one formula for all. However, there are steps that you can take to maximise the results from your miles.

'The only real way to know if running will help you lose weight is to try it,' says Dr Charlie Seltzer, a weight-loss doctor and exercise physiologist. 'Some people will introduce mini-sprints for 10 minutes, three times a week, and experience weight loss, whereas others can train for triathlons and see no drop in weight.'

While we can't lace up your trainers and go striding out for you, we can cover the basics, so you can decide how and when running fits in with your weight loss journey.

1| Can running help me lose weight?

If the question is whether running is a good way to strip excess fat from your frame, the definitive answer is (sigh): it depends on your circumstances. Right now, lockdown is causing frustrations up and down the country, with many people impacted financially by COVID-19.

These stressful periods can cause your body to produce high levels of cortisol that can lead to increased fat storage largely around the midsection. So, if you're running more in lockdown but not seeing any results, try to remember that this is an unprecedented time and not get too down on yourself.

2| How much do you need to run to lose weight?

While the exact distances are going to depend on how much you currently weigh, your fitness levels and how far you're able to run, there are a couple benchmarks you can use to suss your ideal weekly amount. If we're talking averages – to lose, say 1lb a week, you'd probably need to burn about an extra 500 or more calories every day.

'To do that with running alone [no change in diet] would likely mean taking on a 45-minute run every day of the week for a woman who's 11st 4lb, for instance' says Janet Hamilton, an exercise physiologist and running coach. But, for most, that's just not realistic.

Something a bit more doable – like a 30-minute run, four days a week – would burn about 350 calories per run for the same 11st 4lb, which would lead to weight loss of about 0.2lb per week, according to Hamilton.

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3| Can you lose weight just by running?

Sarah Lindsay, former Olympian and founder of Roar Fitness, warns against a regime of pure cardio, as you're likely to lose muscle as well as fat, which doesn't often work well as a long-term solution to maintaining a healthy body composition.

*This* is the Food Equation to Actually Lose Fat

Try This 4-Week Plan to Safely Lose Belly Fat

'When you're burning calories, that energy comes from fat stores, glycogen stores and then protein – which is essentially muscle,' explains Lindsay. The higher your muscle mass, the higher your basal metabolic rate – in other words, a decrease in muscle means fewer calories burned at rest.

'So, even if the calorie deficit you've created by running is helping you lose weight, as soon as you step out of that calorie deficit again, you'll likely gain unhealthy fat.'

If you love to run, Lindsay says it's a great way to increase overall calorie burn, as long as you also focus on preserving muscle through resistance exercise. 'Three strength-training sessions per week, along with one or two runs, is ideal,' says Lindsay. 'Stick to 45-minute workouts to ensure it's manageable.'

4| Is running the best cardio for fat loss?

'Ultimately the most effective form of exercise for weight loss is one you enjoy the most,' says Hamilton. That's because you'll stick to it. (Read: no hard feelings if you and the pavement aren't fast friends.)

'If the idea of running for weight loss makes you feel horrible, don't do it,' adds Dr.Seltzer. After all, there are plenty of ways to move your body with calorie burn in mind, like skipping, kick-boxing, cycling, rowing and yoga.

The best part? They all come with a host of other benefits – think a stronger heart, better bones, decreased risk of cardiovascular disease, better mental health – that have very little to do with numbers on the scale.

Non-Slip Yoga Mat

Lions amazon.co.uk

£10.99

Eco Friendly Yoga Mat

TOPLUS amazon.co.uk

£35.99

Super Grip Yoga Mat

Sweaty Betty sweatybetty.com

US$85.00

Reversible Yoga Mat

Lululemon lululemon.co.uk

£48.00

5| What is the best running plan for fat loss?

Research shows that high-intensity interval training (HIIT) workouts– think: sprints, running up and down hills, etc – seem to be most effective for weight loss. In fact, HIIT might burn a third more body fat than moderate-intensity exercise (like jogging), possibly because you're working harder and your body keeps burning fat post-exercise.

Don't love HIIT? Level up to Hamilton's go-to weekly running routine to burn more calories for weight loss:

1 longer workout to increase endurance and stamina

1 run with added hills to strengthen your hips and provide intensity

1 interval-training run: one minute sprints, one minute of walking recovery – to boost power and speed

6| Should I eat before I go running?

This is a question that many runners have, however, the answer is quite simple. We've recruited Anita Bean, nutrition expert in new running book I Can Run to explain.

When to eat

The best time to eat pre-exercise is about three or four hours beforehand because it gives your body enough time to begin digesting that food and for some of that energy to then go into your bloodstream and be delivered to your muscles.

If you eat a big meal too close to your running then you're going to feel uncomfortable and heavy, obviously. It's why I'd recommend saving your long runs for the evenings or weekends if possible.

There are also little tweaks you can make along the way. Let's say you like to train at 6pm and you've had your lunch at 1pm. You've got a gap of five hours and could probably do with a top-up before lacing your trainers. A snack around 30 minutes before your run will help to raise your blood sugar a little and ensure that you're not running hungry, plus it'll help you to keep the intensity up for longer.

I Can Run: An Empowering Guide to Running Well Far

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Long runs

If you're setting off in the morning, then it's unlikely you're going to rise at 6am on a weekend just to give your breakfast time to digest. This is when you need to fuel properly the day before. Saturday night is really important for getting in your carbs and your protein and making sure that your muscles are filled with glycogen ready to fuel your exertions. That way, when it comes to Sunday morning, you reach for a banana, a handful of dried fruit or a small bowl of porridge. This will be enough to bump up your blood sugar, see off hunger and make you feel better, ready to run. All you need is that little kickstart to get you out the door and the stores from Saturday night's pasta dish will take care of the rest.

Crucially, this will also teach you to run with the feeling of having some food inside of you. Not a massive meal, but there's no way you can do a marathon without re-fuelling, so training is the time – especially on those long runs – to get used to running with something in your stomach.

Eating while running

Eating (or fuelling) during a run comes into play on anything longer than about an hour. Between 60 and 90 minutes is a crucial period because that's when your glycogen stores (the energy in your muscles and your liver) start to deplete and fatigue sets in. You'll have to slow down your pace or you may need to stop altogether. You need to start re-fuelling before you hit rock bottom. If you're new to running and pounding your local park at a steady pace, then the best time to do this is around 45-60 minutes, although this depends on how hard you're pushing and how well you stocked up the night before.

The types of foods you take with you are also crucial. This is where everything you know about nutrition falls apart. You don't need to be having complex, nutrient-dense foods when you're out running. You're after simple carbs and that means sugar. Yes, sugar. It's not good for your teeth, but it's actually really beneficial for your performance because it is absorbed fast, gets into your blood fast and to your muscles fast. This will allow you to keep going for longer at your chosen pace. Try:

Bananas

Dates or other dried fruit

Homemade versions of energy bars and balls

Homemade energy balls: work out cheaper than the stuff you're reaching for in Whole Foods. All you need to do is pour a mixture of dried fruit and nuts into a food processor, blitz them and roll them into balls.

Oh, and if you're not sold on natural sources, Jelly Babies also work...

Running gels

They're heavily promoted and it's easy for runners to think that they need them. You don't. The benefits are that you know you're going to get an exact amount of carbohydrate in one sachet and they're easy to slip into the pocket of your running backpack. But there's nothing fancy or scientific about running gels. They're just sugars and there are, I would suggest, better ways to get those sugars that are, crucially, easier on your digestion.

Because gels are so concentrated they can be quite gloopy and don't sit well in everyone's stomachs. Some people love them, some people hate them. Fuelling during a run is probably the most individual part of a nutrition plan for runners.

How to Use Running Gels: Get the Expert Advice

What you'll find when you've been running for a long time is that things can slow down in the upper part of your gut and speed up in the bottom part of your gut. And that's a recipe for disaster. A gel can go in and, well, come out again pretty much immediately. It does happen to an awful lot of runners and it's why you need to be testing out gels weeks before race day.

Energy Gel Elite

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7| Why am I always hungry after running?

Namely because you're burning more calories. A 2019 study in the journal Physiology & Behavior found that, after doing moderate-intensity cardio five days a week (to burn 500 calories a day) for 12 weeks, overweight women lost body weight and fat, but, in the process, their hunger levels went up and they ended up consuming more calories.

A great way to assess if your hunger is physical or emotional – perhaps a response to knowing you've exercised – is to employ a mindful eating approach whereby you take a minute to assess your hunger levels before swinging open the fridge. This can help you stay more in tune to what your body needs when.

The solution? Ensure you're eating enough to meet your body's daily requirements before creating an even larger calorie deficit through exercise. Not sure what your body's daily calorie need is – peep our handy calorie calculator to make sure you're getting enough of the good stuff.

8| Need inspiration for your weekly runs?

Running needn't be something you slog away at week in week out, doing the same distance at the same pace. In fact, according to David Siik, head of running for über luxe gym chain Equinox, that's the fastest way to injure yourself.

Instead, get yourself a plan that varies the distance and cadence of your runs to keep you trucking on for the long term and in good nick too. Whether that's a beginner 5k running plan or something more advanced, try to stick to the challenging sessions – you'll be a better runner for it.

Your Complete Sofa To 5k Training Plan

Up Your Run Distance with WH's Half Marathon Plan

9| What is the best running kit?

New Balance Fuel Cell Running Trainers

£100.00

Garmin Forerunner® 45S

Garmin garmin.com

£149.99

Gritin Running Belt

Gritin amazon.co.uk

£7.59

Zero Gravity HW Running Leggings

Nike Shield Women's Running Jacket

nike nike.com.uk

£117.95

Brooks Dare Scoopback Run Bra

Brooks brooksrunning.com

£55.00

UA HOVR Machina Running Shoes

Under Armour amazon.co.uk

£120.72

TORQ Gel Rhubarb Custard x 15

TORQ amazon.co.uk

£18.99

10| What is the best running app for weight loss?

Strava is the new Instagram, according to runners. Although, not a weight loss app per se it is where joggers, runners and racers all unite. Use the app to track your mileage, progress and find new (virtual) running buddies. Here's a 101 on using Strava for running.

Now you've got your training sorted, don't forget to remember to stretch:

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Cassie Shortsleeve Freelance Writer Cassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel. Kirsti Buick Kirsti is Women's Health's Junior Fitness Editor and a qualified personal trainer.