Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Weight loss can either occur unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to improve an actual or perceived overweight or obese state. "Unexplained" weight loss that is not caused by reduction in calorific intake or exercise is called cachexia and may be a symptom of a serious medical condition. Intentional weight loss is commonly referred to as slimming.


A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
Any combination of drastically reducing calories and adding aerobic exercise will most certainly result in weight loss. The problem with this is that not all of the weight lost will be from fat. Some of it will be water weight, which is temporary, and some will be muscle. If you lose muscle along with fat, you’ll simply be a smaller version of your previous flabby self.

Chloe Madeley is a Level 2 Gym Instructor and Level 3 Personal Trainer with an Active IQ nutrition qualification. She has been an active personal trainer since 2013, helping both men and women achieve their body transformation goals in London gyms, parks and even online. She is the author of the popular health and fitness blog FitnessFondue.com and has two best-selling apps (15 Minute Fat Loss and Weights 4 Women) and is the best-selling author of The 4-Week Body Blitz and The Fat-Loss Blitz.
Not only is fasted cardio not beneficial but it is actually detrimental to results. Fasted cardio may result in higher fat utilization but it also results in higher amino acid utilization which means more muscle tissue breakdown. As if that wasn’t enough, research has also proven that fasted cardio leads to far less total calories being expended per session. This means that there is simply less fat loss from fasted cardio when compared to cardio performed in a fed state.  So make sure you get some food in your system before you head out to perform your cardio.
Have you been skipping the gym lately? No judgment: So you overdid it on gingerbread lattes at Starbucks or grabbed too many fast-food meals after marathon shopping trips? No biggie—as long as you stay active in other ways. "A lot of people skip workouts completely when the holidays get busy and promise they’ll exercise in January,” says Mike Donavanik, a personal trainer in Los Angeles. “But it’s that much harder to motivate when you’ve skipped the gym for two-plus weeks.” While you don’t have to maintain your exact same exercise routine, keeping your body in motion will help you balance out the indulgences and start the year strong. To help you do that on the quick, we’ve rounded up a dozen research-backed ways to get more out of your workouts and improve your metabolism to boot.
Eating meals frequently helps combat fat gain by giving your body long-lasting energy and preventing intense hunger that leads to irrational food choices and over eating, says Armul. At each meal, fill half of your plate with fruits and veggies, one quarter with whole grains, and one quarter with lean protein, like beans, nuts, eggs, fish, and poultry, she says. These nutrient-rich foods increase satiety by slowing the digestion and absorption of food in the stomach, which ultimately leads to less calories consumed and more weight loss.
Do this: To ensure that your body is in optimal fat-burning mode, do 30-60 minutes of cardio first thing in the morning before breakfast 4-6 days per week. Feel free, however, to drink your morning coffee (without cream or sugar) and take 6-10g of mixed amino acids or a small amount of whey protein powder mixed in water beforehand. The caffeine will help you burn more fat, as will the amino acids (whether from a supplement or whey protein), as research from Kanazawa University in Japan has found. The aminos will also help prevent muscle breakdown during cardio.
REALITY: Fat doesn’t make you fat—consuming too many calories does. Foods that contain fat are part of a healthy diet, help maintain your lean body mass, and assist with metabolic function. Healthy fats, like omega-3 fatty acids, can be found in extra-virgin olive oil, coconut oil, almonds, avocados, cashews, peanuts, walnuts, flaxseeds, and more. If you want to lose fat, you need to eat fewer calories and/or burn more calories.
Anyone who has ever been on any kind of diet or fat loss program knows how a typical diet progresses. The weight comes off fast and easy during the first few weeks of any diet, then it starts to slow down a bit. After a few more weeks go by fat loss slows down a little more or stops altogether. The reason this happens is because the body senses that body fat levels are dropping and food is in short supply.
Though calorie control is a must, hormonal control is nearly as important. Coupled with calories, hormones govern fat-burning. Suppress fat-storing hormones and you can expect a significant amount of body fat to melt away. The ideal way to control these hormones is to keep your carbohydrate intake in check, since carbs kick up insulin, a hormone that inhibits fat breakdown and drives fat storage. Eat fewer carbs and insulin levels tend to moderate, leading to fat loss.
As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.
Glycogen is the unused and stored form of carbohydrates in muscles. When glycogen stores begin to peak from eating plenty of carbs, the body upgrades its fat-storing ability. Conversely, as glycogen stores are depleted, fat-burning increases. One way to kick-start the fat-burning process is to go extremely low-carb on two consecutive days every couple of weeks. This ensures that you tap into your glycogen stores for fuel, which signals the body to burn more fat.

Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.
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One area of confusion of regarding nighttime eating involves the consumption of carbs. Many people are under the assumption that eating carbs at night will cause them to be stored as fat since they will not be used. This is simply not true. Carbohydrates are obviously not necessary before bed from a performance standpoint but their consumption late at night will not translate into fat gain.
If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.

Once again, it's about hormones. At night your insulin sensitivity decreases, meaning your body must release more insulin than usual to put any carbohydrates you eat at night to use in the body. And by now you know that higher insulin levels can decrease fat-burning and enhance fat storage. In addition, the body naturally produces a fat-liberating hormone called growth hormone within the initial 90 minutes of sleep.

While the muscle growth benefits of whey protein are well known, the fat loss applications of whey protein are not known to many people. Studies have shown that subjects lose more fat and retain more muscle while consuming whey protein when compared to subjects with an equal calorie intake but do not consume whey in their diet. Whey protein improves metabolic function and boosts insulin sensitivity.


A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.

Another month goes by and my feet start to hurt in the heel. It doesn't go away and I don't want to go to the doctor. I am pretty sure they will take blood work and I know where that leads-high cholesterol, high a1c levels, high blood pressure. And I can't hear her again, tell me that my weight is slowly killing me. The last time I went down this road with her, I did a food replacement program and lost 40 pounds and gained an eating disorder. So, I was not going to the doctor but something had to give. My body was falling apart, I was not being as active in my kids lives as I wanted to be, my intimate relationship with my husband was non existent all because of how I felt each and every day.
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.
Over the years fasted cardio has become an incredibly popular method used to shed fat. Fasted cardio means waking up in the morning and performing cardio on an empty stomach before breakfast. The reason this has become a popular fat loss method is because fasted cardio increases the percentage of calories derived from fat during cardio while minimizing the amount of glycogen used for energy. As discussed earlier, it doesn’t matter if energy comes from carbs or from fat the fat loss will be the same no matter the substrate.
This question is on so many minds: how can I lose belly fat...and fast? While there's no magic formula of food and exercise to reduce belly fat with the snap of your fingers, there are nutrition choices, exercises and lifestyle changes that can help. Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.
Matheny recommends a Tabata-style workout to rev up your fat-burning power. For this, you'll spend 20 seconds doing an intense exercise, like burpees, followed by 10 seconds rest. You'll repeat the sequence eight times, giving you a four-minute workout. For a quick and dirty full-body workout, repeat the sequence five times with five different exercises for a total of 20 minutes. 
2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.
Historically, fat storage worked well for humans. The energy was stored as small packages of molecules called fatty acids, which are released into the bloodstream for use as fuel by muscles and other organs when there was no food available, or when a predator was chasing us. Fat storage actually conferred a survival advantage in these situations. Those with a tendency to store fat were able to survive longer periods without food and had extra energy for hostile environments.
An effective reward is something that is desirable, timely, and dependent on meeting your goal. The rewards you choose may be material (e.g., a movie or music CD, or a payment toward buying a more costly item) or an act of self-kindness (e.g., an afternoon off from work or just an hour of quiet time away from family). Frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.
Although insulin in anti-lypolytic, meaning it blunts fat burning, the goal post training is to spike insulin levels for the sake of muscle growth. The best way to cause an insulin spike is by using high glycemic carbs such as dextrose, glucose, or maltodextrin. These carbs cause a rapid rise in blood sugar and will therefore cause the greatest insulin response.
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.
"Self-monitoring" refers to observing and recording some aspect of your behavior, such as calorie intake, servings of fruits and vegetables, amount of physical activity, etc., or an outcome of these behaviors, such as weight. Self-monitoring of a behavior can be used at times when you're not sure how you're doing, and at times when you want the behavior to improve. Self-monitoring of a behavior usually moves you closer to the desired direction and can produce "real-time" records for review by you and your health care provider. For example, keeping a record of your physical activity can let you and your provider know quickly how you're doing. When the record shows that your activity is increasing, you'll be encouraged to keep it up. Some patients find that specific self-monitoring forms make it easier, while others prefer to use their own recording system.

While it may not be earth-shattering, there’s evidence to back up the advice that registered dietitians have been giving for decades. For many years, R.D.s have been urging weight-loss clients to eat dinner earlier and stop snacking a few hours before bed. It seemed like a no-brainer—after all, when was the last time a late-night binge consisted of a salad and carrot sticks?—but researchers from Brigham Young University decided to put the theory to the test.
An effective reward is something that is desirable, timely, and dependent on meeting your goal. The rewards you choose may be material (e.g., a movie or music CD, or a payment toward buying a more costly item) or an act of self-kindness (e.g., an afternoon off from work or just an hour of quiet time away from family). Frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.
"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.

After training you need a rapidly digested protein shake to drive cortisol levels down and flip muscle growth into overdrive. Since this shake is so fast acting it will not keep protein synthesis sustained at a high level for long. To sustain protein synthesis you will need to consume a post training meal. 1-2 hours after training. This should be a whole food meal with protein and carbs while minimizing fat intake. This will maximize muscle growth by keeping protein synthesis levels high and reducing catabolism.
Women who ate low-fat dairy products, such as non-fat yogurt and low-fat cheese three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the University of Tennessee in Knoxville. Sorry, but you won't reap the same benefits from calcium-fortified O.J. Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day.
4. Eat more protein: Upping your protein is crucial for shedding fat. For starters, the macronutrient helps keep you full, preventing overeating and extraneous calories. And without adequate amounts of the macronutrient, muscle protein synthesis is diminished, your muscles can’t rebuild bigger and stronger, and your resting metabolism is lowered, says nutrition specialist and exercise physiologist, Marta Montenegro, CSCS, adjunct professor in Exercise & Sports Sciences at Florida International University. Plus, it gives your calorie burn a little boost since protein takes more energy for your body to process than carbs or fat.
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