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<br /> Overweight people who want to <keyword id="23139" type="UNKNOWN" weightage="80" keywordseo="lose-weight">lose weight</keyword> have one tape playing in their minds, ‘Why am I not slim!’ It goes on and on, even for years. Even after sweating it out in the gym, swelling up muscles with Kettlebell Swings, they do not achieve the desired results. This doesn’t mean you are less dedicated. There are some gene traits that you cannot overpower. Don’t get disheartened, there are some hacks that will surely help you to shed some extra calories. These hacks won’t require your extra time or effort, you’ll be putting the same effort and amount of time, but this time you will achieve better and desired results.<br />
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Also, you don’t even need extra fitness equipments. All you require is full energy and dedication and you will lose fat like never before.<br />
<br /> Here’s how to hack your <keyword id="6358794" type="UNKNOWN" weightage="80" keywordseo="Weight-loss">weight loss</keyword>

These 5 workouts are ultimate fat burner

Brutally experimental! That’s the best way to define your <keyword id="6358794" type="UNKNOWN" weightage="20" keywordseo="Weight-loss">weight loss</keyword> regime. Isn’t it? You can put the blame on the uneasiness of the over-weight people and the over-consciousness of fit people, which is why weight loss programmes include a hell lot of dieting and exercise. Well, if you keep a tab of these things, you must have heard of Ketogenic diet by now. And if you want to lose weight, you can consider giving it a try.<br /> <br /> <b>What is it?</b><br /><br /> The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. This diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.<br /><br /> <strong>How to start?</strong><br /> Naturally the question arises on your mind is how to go forward with it. According to Ruled, you need to have a viable diet plan ready before you jump in. The whole aim is to enter the ketosis. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you achieve the ketogenic state. Dieticians recommend 20-30g of net carbs daily.<br /> <br /> Net carb is total dietary carbohydrates, minus the total fibre. Suppose, 1 cup of broccoli contains<br /> <br /> Carbohydrates - 6gm<br /> Fibre- 2gm.<br /> Total carbs: 6gm. Now subtract 2gm dietary fibre.<br /> So net carb- 4gm<br /> <br /> <strong>Nutrient intake</strong><br /> Your daily nutrient intake should be around 70% fats, 25% protein, and 5% carbohydrate. You need to limit your carbohydrates coming from vegetables, nuts, and dairy. Say no to wheat, starch, and fruit.<br /> <br /> Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil. If you're finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.<br /> <br /> <strong>Advantages</strong><br /> <i>Cholesterol:</i> A <keyword id="2947718" type="UNKNOWN" weightage="20" keywordseo="keto-diet">keto diet</keyword> has shown to improve triglyceride levels and cholesterol levels most associated with arterial build-up.<br /> <br /> <i>Weight Loss:</i> As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.<br /> <br /> <i>Blood Sugar:</i> Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.<br /> <br /> <i>Energy:</i> By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.<br /> <br /> <i>Hunger:</i> Fat is naturally more satisfying and ends up leaving us in a satiated ("full") state for longer.<br /> <br /> <i>Acne:</i> Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.<br /> <br /> <strong>Flip side</strong><br /><br /> Opting for a food habit that is not natural to your body may come with some harsher consequences. Keto Diet isn't an exception. Before going for this diet, you need to check the condition of your liver and kidneys for those are the organs that would take the most stress during the diet plan. Headaches, mental fogginess, flu and dizziness are some of the symptoms that may surface during initial few days. However, that would gradually fade away once you get along.<br /><br />

Planning to lose weight? Try this effective diet plan for result

<ul class="summary-list"><li>The Galveston <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> can help middle-aged women lose weight gained from <keyword id="6358235" type="UNKNOWN" weightage="60" keywordseo="menopause" source="Orion">menopause</keyword>.</li><li>The eating plan is designed to reduce inflammation throughout the body to help aid weight loss.</li><li>The Galveston diet has a one-time fee, but there are other diets out there for free.</li></ul><p>Many women<a href="https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058" target="_blank" rel="noopener"> gain weight during middle age</a>, particularly around the time of menopause. The Galveston diet, which was invented by<a href="https://www.galvestondiet.com/about-mary-claire/" target="_blank" rel="noopener"> Mary Claire Haver</a>, MD, an OBGYN, aims to reverse this trend, using a diet plan consisting of lean proteins and low carbs.</p><p>The Galveston diet is designed to help menopausal women lose weight by fighting inflammation rather than cutting calories. Despite many personal stories of success on the <a href="https://www.galvestondiet.com/" target="_blank" rel="noopener">diet's website</a>, there are no scientific studies that prove this diet is any better at helping you lose weight than other healthy, balanced diets.</p><p>Here's what you need to know before trying the Galveston diet. </p><h2>The Galveston diet is designed for menopausal women</h2><p>The Galveston diet is primarily designed to help you combat weight loss during menopause. However, it also offers advice on how to relieve other menopausal symptoms, like <a href="https://www.galvestondiet.com/blog/foods-to-help-fend-off-hot-flashes/" target="_blank" rel="noopener">hot flashes</a>.</p><p>The crux of the diet is to reduce inflammation by<a href="https://www.cell.com/cell/fulltext/S0092-8674(19)30850-5" target="_blank" rel="noopener"> limiting the hours in which you eat</a> and cutting out foods that can trigger inflammation like<a href="https://www.mdpi.com/2072-6643/5/3/771/htm" target="_blank" rel="noopener"> gluten</a> and<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3368965/" target="_blank" rel="noopener"> sugar</a>. </p><h2>Foods to eat on the Galveston diet</h2><p>Here's<a href="https://www.galvestondiet.com/blog/galveston-diet/the-one-ridiculously-simple-thing-you-need-for-sustainable-weight-loss/" target="_blank" rel="noopener"> what you can eat</a> while following the Galveston diet:</p><p><strong>Meats</strong>: Only lean proteins are allowed in order to avoid excessive saturated fat, which has been linked to <a href="https://www.ncbi.nlm.nih.gov/pubmed/20934605" target="_blank" rel="noopener">weight gain.</a></p><ul><li>Salmon</li><li>Lean turkey and chicken</li><li>Lean grass-fed beef</li></ul><p><strong>Vegetables</strong>: Veggies that are low in starch and high in inflammatory-fighting antioxidants are encouraged.</p><ul><li>Spinach</li><li>Zucchini</li><li>Tomatoes</li><li>Cucumbers</li><li>Celery</li><li>Broccoli</li><li>Cauliflower</li></ul><p><strong>Fruits</strong>: Fruits that are lower in sugar and high in antioxidants are advised.</p><ul><li>Blueberries</li><li>Raspberries</li><li>Strawberries</li></ul><p><strong>Fats:</strong> The diet allows mainly unsaturated fats, which are<a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550" target="_blank" rel="noopener"> a healthier choice</a> for anyone trying to lose weight.</p><ul><li>Avocado</li><li>Extra-virgin olive oil</li><li>Nuts and seeds</li></ul><h2>Foods to avoid on the Galveston diet</h2><p>The only dairy product recommended is Greek yogurt because it has<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503736/" target="_blank" rel="noopener"> more protein</a> than other yogurt varieties. Similarly, the only grain the diet includes is <strong>quinoa</strong>, again because it provides protein in addition to carbohydrates.</p><p>While following the Galveston diet, you should avoid processed foods and food with added sugars.<a href="https://www.galvestondiet.com/blog/galveston-diet/the-one-ridiculously-simple-thing-you-need-for-sustainable-weight-loss/"> The website</a> recommends entirely avoiding the middle aisles of the supermarket, where snacks and packaged foods are found.</p><h2>When to eat on the Galveston diet </h2><p>The diet not only places strict limits on what you eat, but also when you eat. While following the diet, you are advised to do a daily version of intermittent fasting in which you restrict your eating to an 8-hour period, such as between 10 am and 6 pm, and fast for the remaining 16 hours.</p><p>The <a href="https://www.insider.com/does-intermittent-fasting-work">intermittent fasting</a> aspect of the diet is meant to help reduce inflammation and burn fat. In order to get all the details of the Galveston diet, you need to pay a one time fee of $59, which gives you access to a curriculum covering inflammation, hormones, and other <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> topics. There are also meal plans, recipes, and shopping lists available. </p><h2>Should I try the Galveston diet?</h2><p>It's important to make lifestyle changes when you hit menopause, says<a href="https://www.mayoclinic.org/biographies/faubion-stephanie-s-m-d-m-b-a/bio-20054845" target="_blank" rel="noopener"> Stephanie Faubion, MD, MBA</a>, director of the Mayo Clinic Center for <keyword id="11897840" type="UNKNOWN" weightage="60" keywordseo="womens-health" source="Orion">Women's Health</keyword>. "Women need to be aware that if they don't change something at menopause — eat less and exercise more — they will gain weight."</p><p>Though the diet has somewhat rigid restrictions, Faubion says that it does not seem to be harmful. However, she adds that paying a fee may not be worth it. "There are many diets that focus on lots of fruits, vegetables and whole grains and are low in saturated fat that women can follow, the Mediterranean being one."</p><p>The guidelines for what menopausal women should eat are not much different than for other women, Faubion says. However, "midlife women tend to gain a pound or two per year, and avoiding that weight gain is very important to avoid increased cardiovascular risk over time."</p><h2>Insider's takeaway</h2><p>The Galveston diet advocates many common sense dieting ideas like avoiding processed foods and adding vegetables. It stands out from other diets by adding in intermittent fasting. While intermittent fasting is <a href="https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156" target="_blank" rel="noopener">proven</a> to help people lose weight, there's little evidence on the Galveston diet's effectiveness, specifically.</p><p>If you want to avoid rigid restrictions or paying for dietary guidelines, you may want to try a similar option like the<a href="https://www.insider.com/mediterranean-diet-healthy-microbiome-aging-2020-2" target="_blank" rel="noopener"> Mediterranean diet</a>.</p>

How to lose weight in menopause with the Galveston diet

Teacher Starts Using Meth To Lose Weight - Then Loses Everything

<ul class="summary-list"><li><strong>Certain types of <keyword id="6355812" type="UNKNOWN" weightage="60" keywordseo="yoga">yoga</keyword>, like Vinyasa and Bikram, are more active and can burn calories, contributing directly to <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword>. </strong></li><li><strong>Other types, like Yoga Nidra, may help you lose weight indirectly by improving <keyword id="6354774" type="ORGANIZATION" weightage="60" keywordseo="Mental-health">mental health</keyword> and mindfulness, allowing you to make healthier choices. </strong></li><li><strong>Here's how to do yoga if you're trying to lose weight, including the best types, poses, and postures.  </strong></li><li><strong>This article was <a href="https://www.insider.com/insider-medical-review-board">medically reviewed</a> by <a href="https://www.instagram.com/joeythurmanfit/?hl=en" target="_blank" rel="noopener">Joey Thurman</a>, CSCS, CPT, FNS, a Chicago-based <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> expert and <a href="https://www.myxfitness.com/" target="_blank" rel="noopener">MYX Fitness</a> coach.</strong> </li><li><a href="https://www.insider.com/?hprecirc-bullet">Visit Insider's homepage for more stories</a>.</li></ul><p>Yoga is a practice that can help build a stronger connection between your mind and body. While there are many types of yoga, some focus more on meditation and mindfulness, and others focus on strength and endurance. </p><p>As part of a regular <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> regimen, yoga can help you lose weight because it burns calories. But perhaps the larger benefit of yoga is the potential to increase mindfulness, which can reduce stress and help you live a healthier overall <keyword id="15482" type="COMPANY" weightage="60" keywordseo="lifestyle">lifestyle</keyword>. </p><h2><strong>What is yoga?</strong></h2><p>Yoga is a set of physical, mental, and spiritual practices that help participants focus on their breath and feel more connected to their bodies.</p><p>"Yoga includes a heavy emphasis on bringing attention inward," says <a href="https://www.hhhealth.com/about/team-members/david-chesworth/">David Chesworth</a>, ACSM-Certified Personal Trainer and Fitness Director at Hilton Head <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">Health</keyword>. "Breathing is always a part of fitness, but in yoga you're really emphasizing a certain type of breath that you connect with body positions and postures." </p><p>There are many different types of yoga, and while they all work on connecting breath with movement, some types of yoga are better suited for certain goals.</p><ul><li><strong>Yoga Nidra. </strong>This practice is similar to <a href="https://www.ekhartyoga.com/resources/styles/restorative-yoga">restorative yoga</a> in that it focuses on relaxation, but also incorporates the use of props like bolsters or blankets to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3930083/">increase comfort and deepen relaxation</a>. Yoga Nidra mainly focuses on meditation and relaxation, and has been proven to reduce<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134749/"> symptoms of stress and anxiety, and improve sleep</a>. This type of yoga won't burn many calories but can enhance self-awareness and mindfulness, which can <a href="https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat">positively impact your health and aid in your weight loss goals</a>, Chesworth says. </li><li><strong>Vinyasa or "power" yoga.</strong> This type of yoga flows from posture to posture, linking the movement of the body to the breath, says <a href="https://www.yogaalliance.org/TeacherPublicProfile?tid=211629">Tom Johnson</a>, a certified yoga instructor in Connecticut. "Vinyasa may be interesting to those who like a faster moving practice and more variety in the postures performed," Johnson says. This type of yoga is more of an aerobic workout than Nidra, and is likely to burn more calories and help more directly with weight loss. </li><li><strong>Bikram or "hot" yoga.</strong> This style is characterized by the same <a href="http://www.bikramyogaposesguide.com/">26 postures</a> and related breathing exercises performed in exactly the same sequence in each class. The rooms in which Bikram are practiced are set to 105 degrees Fahrenheit and 40% humidity. "This style may be interesting to those who like to sweat and desire more predictability in their practice allowing them to perfect their performance of the postures," Johnson says. These classes are 90 minutes long and can burn <a href="https://source.colostate.edu/researcher-hot-yoga-yields-fitness-benefits/">300 to 500 calories</a>, so this style is a good choice for those looking to use yoga for weight loss. </li></ul><h2><strong>Does yoga help you lose weight? </strong></h2><p>As part of a regular exercise routine, yoga can help you lose weight, but it isn't necessarily the best method for everyone.</p><p>"When it comes to weight loss, you're gonna burn calories doing yoga, and so, it will help." Chesworth says. "But I wouldn't necessarily say if you're trying to lose weight that yoga is the golden bullet."</p><p>In addition to the mental health benefits of yoga, the practice can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/">increase flexibility, strengthen and tone muscles, and enhance mobility</a>.</p><p>If you're already physically active, adding yoga to your exercise routine two or three times a week could help with your weight loss goals, Chesworth says. And if you're just starting out, you can aim for once a week and build up from there. </p><p>The type of yoga you do also plays a role in weight loss, Johnson says. Some of the more physically demanding styles of yoga, like Vinyasa or Bikram incorporate postures that are more aerobic and weight-bearing, meaning they burn more calories and build more muscle than other types of yoga, and may lead to faster weight loss. </p><p>Even just a few weeks of a regular yoga practice can lead to health benefits and weight loss. For example, a <a href="https://www.ncbi.nlm.nih.gov/pubmed/23210469">2013 study</a> published in the Journal of Alternative and Complementary Medicine showed a 10-day yoga program resulted in weight loss and a reduced risk of heart disease in overweight men. The men in the study had a body mass index (BMI) of 26 or greater and lost an average of 1.9 kg of weight. </p><p>Another <a href="https://www.ajmc.com/journals/evidence-based-diabetes-management/2013/2013-1-vol19-sp7/restorative-yoga-better-than-stretching-for-trimming-subcutaneous-fat-in-overweight-women">2013 study </a>examined the effects of restorative yoga on overweight women and found those who participated in a 48-week yoga program lost more weight over a six month period than those who participated in a stretching program but not yoga. The yoga group lost 34 square centimeters of fat directly under the skin compared to 6 square centimeters for the group that participated in the stretching program. </p><p>While yoga<a href="https://www.cpr.org/show-segment/why-hot-yoga-might-not-burn-as-many-calories-as-you-thought/"> may not burn as many calories</a> as other aerobic exercises like jogging or walking, it can increase endurance and strength, which helps with weight loss, Johnson says. </p><p>A regular yoga practice can also increase mindfulness and reduce stress, which can help improve nutrition choices and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/">contribute to a healthier lifestyle</a>. For example, yoga may allow you to feel <a href="https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat">more in touch with your own body</a> and respond better to hunger cues, or have a higher awareness of your eating habits and how to effectively change them. </p><h2><strong>How to do yoga and the best poses for weight loss</strong></h2><p>If you're new to yoga, a good way to start is to reach out to a local studio or hire a yoga instructor.</p><p>"With a few lessons from a private instructor, one can learn to perform common breathing exercises and postures, and learn a little more about the history and philosophy of yoga," Johnson says. "An experienced instructor can guide an individual on the proper alignment of the body in the postures based on the individual's unique ability and experience."</p><p>If you're already active, but want to incorporate yoga as part of a weight loss plan, try working it in a couple days per week as a supplement to your other workouts, Cheswoeth says. If you feel intimidated by the idea of yoga or you don't have a local studio available to you, you can <a href="https://www.youtube.com/playlist?list=PLZkDZKOcvYTh4dRDXQ71m7gQUmWkDmLAl">check out online resources</a>, many of which are free and offer yoga for all types of levels. </p><p>Some poses you can start with at home include:</p><h3><strong>Warrior two</strong></h3><p><div type="image" title="yoga warrior two pose" height="1464" width="2048" msid="75211908" hostid="261"></div></p><p>Start in a wide straddle. Point your right foot 90 degrees to the right and your left foot 10 to 15 degrees to the right as well. Look over your right, middle finger, so both your right foot and eyes are pointing to the right. Lengthen through the arms and bend your front knee so that it's directly over your front heel. This pose can strengthen and build <a href="https://www.asfyt.com/blog/avoiding-compression-in-warrior-2">endurance in the legs and outer hips</a>.</p><h3><strong>Boat pose</strong></h3><p><div type="image" title="boat pose yoga" height="1343" width="1791" msid="75211911" hostid="261"></div></p><p>Sit on your mat and extend your legs in front of you. Bend your knees and lift your feet off the floor so that your shins are parallel to the floor. Extend your arms so they are parallel as well and hold for 30 seconds. This pose will strengthen your <a href="https://www.powerflow-yoga.com/5-tips-rock-boat-pose-20180611">hip flexors and abdominal muscles</a>.</p><h3><strong>Plank pose</strong></h3><p><strong><div type="image" title="yoga plank pose" height="1414" width="2121" msid="75211912" hostid="261"></div></strong></p><p>Start on all fours, then step your feet back with your heels lifted. Strengthen through your arms as if you're about to do a pushup. Engage the core and hold for 30 seconds. This pose helps <a href="https://www.insider.com/what-exercises-burn-belly-fat">strengthen the core and burn belly fat</a>. </p><h1>Related stories about <a href="https://www.insider.com/category/exercise">exercise</a>:</h1><ul><li><strong><a href="https://www.insider.com/how-to-use-resistance-bands">How to use resistance bands to tone your entire body without ever going to the gym</a></strong></li><li><strong><a href="https://www.insider.com/what-exercises-burn-belly-fat">Which exercises help sculpt your abs, and how to do them at home</a></strong></li><li><strong><a href="https://www.insider.com/how-to-do-suspension-training-exercises">How to do suspension training exercises at home to get a full-body workout</a></strong></li><li><strong><a href="https://www.insider.com/how-often-should-you-do-cardio">How often should you do cardio to build endurance and improve health</a></strong></li><li><strong><a href="https://www.insider.com/what-is-the-difference-between-isometric-isotonic-and-isokinetic-exercises">The difference between isometric, isotonic, and isokinetic exercises</a></strong></li><li><strong><a href="https://www.insider.com/how-to-meditate">How to meditate: A guide to mindfulness meditation</a></strong></li></ul>Read the original article on <a href="https://www.insider.com/does-yoga-help-you-lose-weight">Insider</a>

Does yoga help you lose weight? The best types and poses for weight loss

<ul class="summary-list"><li><keyword id="6355812" type="UNKNOWN" weightage="60" keywordseo="yoga">Yoga</keyword> can help you lose weight when paired with a healthy diet and regular <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> routine. </li><li>Benefits of yoga include building strength, improving endurance, and cultivating mindfulness. </li><li>If you are a beginner, try going to an in-person yoga class so the instructor can modify poses.</li></ul><p>Yoga is a practice that can help build a stronger connection between your mind and body. While there are many types of yoga, some focus more on meditation and mindfulness, and others focus on strength and endurance. </p><p>As part of a regular exercise regimen, yoga can help you lose weight because it burns calories. But perhaps the larger benefit of yoga is the potential to increase mindfulness, which can reduce stress and help you live a healthier overall lifestyle. </p><h2><strong>What is yoga?</strong></h2><p>Yoga is a set of physical, mental, and spiritual practices that help participants focus on their breath and feel more connected to their bodies.</p><p>"Yoga includes a heavy emphasis on bringing attention inward," says <a href="https://www.hhhealth.com/about/team-members/david-chesworth/" target="_blank" rel="noopener">David Chesworth</a>, ACSM-Certified Personal Trainer and <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">Fitness</keyword> Director at Hilton Head <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">Health</keyword>. "Breathing is always a part of fitness, but in yoga you're really emphasizing a certain type of breath that you connect with body positions and postures." </p><p>There are many different types of yoga, and while they all work on connecting breath with movement, some types of yoga are better suited for certain goals.</p><ul><li><strong>Yoga Nidra. </strong>This practice is similar to <a href="https://www.ekhartyoga.com/resources/styles/restorative-yoga" target="_blank" rel="noopener">restorative yoga</a> in that it focuses on relaxation, but also incorporates the use of props like bolsters or blankets to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3930083/" target="_blank" rel="noopener">increase comfort and deepen relaxation</a>. Yoga Nidra mainly focuses on meditation and relaxation, and has been proven to reduce <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134749/" target="_blank" rel="noopener">symptoms of stress and anxiety, and improve sleep</a>. This type of yoga won't burn many calories but can enhance self-awareness and mindfulness, which can <a href="https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat" target="_blank" rel="noopener">positively impact your health and aid in your weight loss goals</a>, Chesworth says. </li><li><strong>Vinyasa or "power" yoga.</strong> This type of yoga flows from posture to posture, linking the movement of the body to the breath, says <a href="https://www.yogaalliance.org/TeacherPublicProfile?tid=211629" target="_blank" rel="noopener">Tom Johnson</a>, a certified yoga instructor in Connecticut. "Vinyasa may be interesting to those who like a faster moving practice and more variety in the postures performed," Johnson says. This type of yoga is more of an aerobic workout than Nidra, and is likely to burn more calories and help more directly with <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword>. </li><li><strong>Bikram or "hot" yoga.</strong> This style is characterized by the same <a href="http://www.bikramyogaposesguide.com/" target="_blank" rel="noopener">26 postures</a> and related breathing exercises performed in exactly the same sequence in each class. The rooms in which Bikram are practiced are set to 105 degrees Fahrenheit and 40% humidity. "This style may be interesting to those who like to sweat and desire more predictability in their practice allowing them to perfect their performance of the postures," Johnson says. These classes are 90 minutes long and can burn <a href="https://source.colostate.edu/researcher-hot-yoga-yields-fitness-benefits/" target="_blank" rel="noopener">300 to 500 calories</a>, so this style is a good choice for those looking to use yoga for weight loss. </li></ul><h2><strong>Does yoga help you lose weight? </strong></h2><p>As part of a regular exercise routine, yoga can help you lose weight, but it isn't necessarily the best method for everyone.</p><p>"When it comes to weight loss, you're gonna burn calories doing yoga, and so, it will help," Chesworth says. "But I wouldn't necessarily say if you're trying to lose weight that yoga is the golden bullet."</p><p>In addition to the mental health benefits of yoga, the practice can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/" target="_blank" rel="noopener">increase flexibility, strengthen and tone muscles, and enhance mobility</a>.</p><p><strong>Note:</strong> If you're already physically active, adding yoga to your exercise routine two or three times a week could help with your weight loss goals, Chesworth says. And if you're just starting out, you can aim for once a week and build up from there. </p><p>The type of yoga you do also plays a role in weight loss, Johnson says. Some of the more physically demanding styles of yoga, like Vinyasa or Bikram incorporate postures that are more aerobic and weight-bearing, meaning they burn more calories and build more muscle than other types of yoga, and may lead to faster weight loss. </p><p>Even just a few weeks of regular yoga practice can lead to health benefits and weight loss. For example, a <a href="https://www.ncbi.nlm.nih.gov/pubmed/23210469" target="_blank" rel="noopener">2013 study</a> published in the Journal of Alternative and Complementary Medicine showed a 10-day yoga program resulted in weight loss and a reduced risk of heart disease in overweight men. The men in the study had a body mass index (BMI) of 26 or greater and lost an average of 1.9 kg of weight. </p><p>Another <a href="https://www.ajmc.com/journals/evidence-based-diabetes-management/2013/2013-1-vol19-sp7/restorative-yoga-better-than-stretching-for-trimming-subcutaneous-fat-in-overweight-women" target="_blank" rel="noopener">2013 study</a> examined the effects of restorative yoga on overweight women and found those who participated in a 48-week yoga program lost more weight over a six-month period than those who participated in a stretching program but not yoga. The yoga group lost 34 square centimeters of fat directly under the skin compared to 6 square centimeters for the group that participated in the stretching program. </p><p>While yoga <a href="https://www.cpr.org/show-segment/why-hot-yoga-might-not-burn-as-many-calories-as-you-thought/" target="_blank" rel="noopener">may not burn as many calories</a> as other aerobic exercises like jogging or walking, it can increase endurance and strength, which helps with weight loss, Johnson says. </p><p>A regular yoga practice can also increase mindfulness and reduce stress, which can help improve nutrition choices and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/" target="_blank" rel="noopener">contribute to a healthier lifestyle</a>. For example, yoga may allow you to feel <a href="https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat" target="_blank" rel="noopener">more in touch with your own body</a> and respond better to hunger cues, or have a higher awareness of your eating habits and how to effectively change them. </p><h2><strong>Best yoga poses for weight loss</strong></h2><p>If you're new to yoga, a good way to start is to reach out to a local studio or hire a yoga instructor.</p><p>"With a few lessons from a private instructor, one can learn to perform common breathing exercises and postures, and learn a little more about the history and philosophy of yoga," Johnson says. "An experienced instructor can guide an individual on the proper alignment of the body in the postures based on the individual's unique ability and experience."</p><p>If you're already active, but want to incorporate yoga as part of a weight loss plan, try working it in a couple of days per week as a supplement to your other workouts, Cheswoeth says. </p><p><strong>Quick tip:</strong> If you feel intimidated by the idea of yoga or you don't have a local studio available to you, you can <a href="https://www.youtube.com/playlist?list=PLZkDZKOcvYTh4dRDXQ71m7gQUmWkDmLAl" target="_blank" rel="noopener">check out online resources</a>, many of which are free and offer yoga for all types of levels. </p><p>Some poses you can start with at home include:</p><h3><strong>Warrior two</strong></h3><div type="image" title="yoga warrior two pose" height="1464" width="2048" msid="84624741" hostid="261"></div><p>Start in a wide straddle. Point your right foot 90 degrees to the right and your left foot 10 to 15 degrees to the right as well. Look over your right, middle finger, so both your right foot and eyes are pointing to the right. Lengthen through the arms and bend your front knee so that it's directly over your front heel. This pose can strengthen and build <a href="https://www.asfyt.com/blog/avoiding-compression-in-warrior-2" target="_blank" rel="noopener">endurance in the legs and outer hips</a>.</p><h3><strong>Boat pose</strong></h3><div type="image" title="boat pose yoga" height="1343" width="1791" msid="84624742" hostid="261"></div><p>Sit on your mat and extend your legs in front of you. Bend your knees and lift your feet off the floor so that your shins are parallel to the floor. Extend your arms so they are parallel as well and hold for 30 seconds. This pose will strengthen your <a href="https://www.powerflow-yoga.com/5-tips-rock-boat-pose-20180611" target="_blank" rel="noopener">hip flexors and abdominal muscles</a>.</p><h3><strong>Plank pose</strong></h3><p><strong><div type="image" title="yoga plank pose" height="1414" width="2121" msid="84624743" hostid="261"></div></strong></p><p>Start on all fours, then step your feet back with your heels lifted. Strengthen through your arms as if you're about to do a pushup. Engage the core and hold for 30 seconds. This pose helps <a href="https://www.insider.com/what-exercises-burn-belly-fat" target="_blank" rel="noopener">strengthen the core and burn belly fat</a>. </p><h2>Insider's takeaway </h2><p>Yoga may help you lose weight when paired with a healthy diet and other forms of exercise. However, the biggest benefit of yoga may be its emphasis on mindfulness and improving your mental health. </p><p>If you're interested in learning yoga, try a few in-studio classes where a teacher can help you modify poses. Or, try online classes through Youtube or another video-streaming service. </p><a data-type="5fdbd0f76479506614708e7f">Should you do Pilates or yoga? Which is best for weight loss, burning calories, and toning your muscles</a><a data-type="600af9780de493230d284c29">7 science-backed physical and mental health benefits of yoga</a><a data-type="60f1db9723116901925676a5">10 easy yoga poses for beginners to build strength, flexibility, and mental clarity</a><a data-type="605a7cd05c20d05889140ad3">What to expect in a hatha yoga class and why the practice has become so popular</a>

Can yoga help you lose weight? The best types and poses for weight loss

I lost 40 pounds. Here are 11 Trader Joe's products that have helped me keep the weight off years later.

<p><span>If you've resolved to spend less and save more this year, you might consider investing in a good pair of running shoes.</span></p>
<p>Beyond the obvious health benefits of being in shape, losing weight can help you save as much as $5,000 per year in transportation, insurance, and health-related costs, not to mention the amount you could make by more frequent promotions at work.</p>
<p>According to a <a href="http://sphhs.gwu.edu/departments/healthpolicy/DHP_Publications/pub_uploads/dhpPublication_35308C47-5056-9D20-3DB157B39AC53093.pdf">study</a> by the George Washington University School of Public Health and Health Services, the overall annual cost of being overweight in America <span class="st">-</span> in the form of higher bills, lower salary, and lost wages due to health-related absenteeism <span class="st">- <span>is <span>$524 </span>for women and <span>$432 </span>for men. And being obese is even harder on your wallet, <span>to the tune of <span>$4,879 for women and $2,646 for men per year.</span></span></span></span></p>
<p>If you've been looking for extra motivation to shed some pounds, check out a few ways slimming down could also save you cash:</p>
<h3>1. Lower medical bills</h3>
<p>The most obvious place you can cut costs by getting to a healthy weight is your medical bill. <a href="http://sphhs.gwu.edu/departments/healthpolicy/DHP_Publications/pub_uploads/dhpPublication_35308C47-5056-9D20-3DB157B39AC53093.pdf">According to the GWU study</a>, overweight individuals (defined <a href="http://www.cdc.gov/obesity/adult/defining.html">by the CDC</a> as having a BMI between 25 and 29) spend an additional $346 per year on direct and indirect medical costs, while the extra burden for obese individuals (BMI over 30) rises to $807-$2,845 per year.</p>
<p>Where are these extra costs coming from? Mostly in the form of prescription drugs, and the GWU study didn't include over-the-counter drugs, so the amount is likely even higher. According to the study, overweight and obese individuals tend to be less healthy than their normal-weight peers. They have <a href="http://www.cdc.gov/obesity/data/adult.html">higher rates</a> of heart disease, stroke, type 2 diabetes, and even certain types of cancer, all of which require more doctors' visits, <a href="http://www.medicalnewstoday.com/releases/260273.php">pricier health insurance</a>, and more drugs.</p>
<p><span style="line-height: 1.5em;">A person dealing with type 2 diabetes, for instance, spends an average of $85,000 to treat the disease and its complications over their lifetimes, according to a </span><a href="http://www.sciencedaily.com/releases/2013/08/130808170018.htm">2013 study in the American Journal of Preventive Medicine</a>.<span style="line-height: 1.5em;"> <a href="http://www.bbc.co.uk/news/health-13887909">R</a><a href="http://www.bbc.co.uk/news/health-13887909">eversing</a> type 2 diabetes - or at least treating it through a better diet and exercise - can put an immediate dent in your medical bills.</span></p>
<h3>2. Higher income</h3>
<p>Being overweight not only costs more, it can also limit the amount you earn, at least if you're a woman. A <a href="http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/12/19/obesity-linked-to-lower-paychecks">2011 National Longitudinal Survey of Youth</a> found that obese women earned an average of $5,826, or 15%, less per year than normal-weight women, a trend confirmed by the GWU research team. By contrast, the GWU study found that "results for the relationship between body weight and wages for male employees are mixed, but likely insignificant." </p>
<p>What's the relationship between body type and salary? Studies have identified several factors at play. <a href="http://www.timothy-judge.com/Judge%20and%20Cable%20(JAP%202010).pdf">Conscious or unconscious biases</a> against overweight employees can influence hiring and promotional decisions that prevent overweight workers from moving as far up the career ladder as normal-weight employees. Obese workers also tend to work fewer days than their normal-weight peers due to poorer health: The GWU study estimates obese and overweight women miss an average of one to five additional work days per year than normal-weight women, while obese men miss two more than normal-weight men. Absenteeism can have a direct impact on hourly salaries, and an accumulation of missed work days can negatively affect an individual's annual income.</p>
<h3>3. Lower fuel and transportation costs</h3>
<p>Perhaps surprisingly, additional body weight actually makes a difference in how much fuel your vehicle uses. <a href="http://www.forbes.com/sites/matthewdepaula/2012/10/09/american-obesity-the-biggest-threat-to-fuel-economy/">Matthew de Paula at Forbes explains</a>:</p>

<p>Slimming down won't just save you money at the pump; it could also save you extra fees (and potential embarrassment) at the airport. <a href="http://www.businessinsider.com/will-big-airlines-charge-fat-passengers-extra-2013-4">While it's unlikely</a> that charging passengers by weight will become an industry standard, <a href="http://www.businessinsider.com/obese-man-says-airline-made-him-book-2-tickets-then-gave-him-seats-2-rows-apart-2013-10">several American airlines</a> have started requiring passengers who cannot buckle their seat belts to buy an additional seat. It's not quite clear how that extra seat will keep you safer, but regardless, it's yet another reason to eat your veggies and hop on a treadmill.</p>

3 Surprising Financial Benefits Of Losing Weight

<ul class="summary-list"><li><strong>Losing weight has many <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> benefits — and you don't need to lose that much weight to achieve them. </strong></li><li><strong>Research shows that losing just 5% to 10% of your body weight may improve mental health and reduce your risk of cardiovascular disease and certain cancers. </strong></li><li><keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">Weight loss</keyword> may also improve your sleep, raise self-esteem, and boost sex drive and energy levels. </li><li><strong>This article was <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">medically reviewed</a> by <a href="https://health.tamu.edu/experts/jason-mcknight.html" target="_blank" rel="noopener">Jason R. McKnight</a>, MD, MS, a family medicine physician and clinical assistant professor at <a href="https://medicine.tamu.edu/" target="_blank" rel="noopener">Texas A&amp;M College of Medicine</a>. </strong></li></ul><p>Whether you want to lose 10 pounds or 50, shedding extra weight is tough. If you've tried before and fell short of your goal, it can be hard to stay motivated. </p><p>But you don't necessarily need to lose a ton of weight to experience health benefits, says <a href="https://www.memorialcare.org/providers/mir-b-ali" target="_blank" rel="noopener">Mir Ali</a>, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center. </p><p>In fact, <a href="https://www.health.harvard.edu/staying-healthy/the-far-reaching-effects-of-a-little-bit-of-weight-loss" target="_blank" rel="noopener">research shows</a> losing as little as 5% of your body weight can improve your health in many ways. Here are 10 proven health benefits of weight loss and tips for how to lose weight safely. </p><h2>1. Helps regulate blood sugar and diabetes</h2><p>Losing weight improves insulin sensitivity in people with <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a>, says <a href="https://hudsonmedical.com/wellness/team/preeti-pusalkar-cns/" target="_blank" rel="noopener">Preeti Pusalkar</a>, a certified clinical nutritionist with Hudson Medical Center, a <keyword id="1850924" type="PERSON" weightage="60" keywordseo="primary-care">primary care</keyword> provider in New York City. </p> <p>Excess body fat leads to an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4587882/" target="_blank" rel="noopener">increase in adipose tissue</a>, which causes inflammation and interferes with the function of insulin — the hormone that helps regulate <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">blood sugar levels</a>. </p><p>Weight loss reduces adipose tissue, which allows the body to manage blood sugar more effectively. Plus, you don't have to lose that much weight to see results. <a href="https://care.diabetesjournals.org/content/39/Supplement_1/S47" target="_blank" rel="noopener">Research</a> has found that just a 5% reduction in body weight improved blood sugar levels in adults. </p><h2>2. Improved heart health </h2> <p>Losing weight can also <a href="https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia" target="_blank" rel="noopener">improve heart health</a> by reducing pressure on arteries, meaning the heart doesn't have to work as hard to pump blood through the body. The result is <a href="https://www.insider.com/how-to-lower-blood-pressure" target="_blank" rel="noopener">lower blood pressure</a> and low-density lipoprotein (LDL) cholesterol levels — the "bad" kind of cholesterol that can increase your risk of heart disease, Pusalkar says. </p><p>And it doesn't matter if you lose weight through diet and exercise or weight-loss surgery like metabolic surgery — you'll reap benefits regardless, according to a large 2020 <a href="https://journals.lww.com/annalsofsurgery/Abstract/2020/10000/How_Much_Weight_Loss_is_Required_for.25.aspx" target="_blank" rel="noopener">study</a>.  </p><p>Researchers examined the effects of weight loss surgery on <a href="https://www.insider.com/what-is-considered-obese" target="_blank" rel="noopener">obese</a> patients who either had weight loss surgery or who lost weight through lifestyle changes. The risk of heart disease for the surgical group decreased after a 5% to 10% loss of body weight while the nonsurgical group saw a decrease after losing about 20% of body weight. </p><h2>3. Decreased risk of stroke </h2> <p>Excess weight can increase blood pressure, and therefore <a href="https://www.heart.org/en/health-topics/high-blood-pressure/health-threats-from-high-blood-pressure/how-high-blood-pressure-can-lead-to-stroke" target="_blank" rel="noopener">your risk of stroke</a>. This is because high blood pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot. </p><p>"Losing weight helps improve the efficiency of the heart due to less constricted blood vessels," Pusalkar says. </p><h2>4. Better sleep </h2><p>Overweight people are <a href="https://www.msdmanuals.com/professional/pulmonary-disorders/sleep-apnea/obstructive-sleep-apnea" target="_blank" rel="noopener">more likely to suffer from sleep apnea</a> — a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which can obstruct your airways. </p> <p>If you suffer from sleep apnea, losing weight likely won't entirely cure the condition. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderately obese patients, according to the <a href="https://www.sleepfoundation.org/sleep-apnea/weight-loss-and-sleep-apnea" target="_blank" rel="noopener">National Sleep Foundation</a>. </p><h2>5. Improved mobility </h2><p>Losing weight alleviates pressure on knees and joints, which can improve mobility, Pusalkar says. A large 2012 <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1110294">study</a> of obese adults with type 2 diabetes found as little as a 1% drop in weight cut mobility limitations, such as difficulty walking or climbing stairs, by more than 7%. </p><h2>6. Higher self-esteem </h2><p>While there is no direct correlation between weight loss and self-esteem, some studies show that weight loss <a href="https://doi.apa.org/doiLanding?doi=10.1037%2Fa0029186" target="_blank" rel="noopener">can improve mood</a> and self-confidence. </p><p>A <a href="https://www.sciencedirect.com/science/article/pii/S0195666313003991" target="_blank" rel="noopener">2014 review</a> examined 36 studies to determine the psychological benefits of weight loss. Researchers found consistent improvements in body image, self-worth, and general well-being among subjects who lost weight. </p><h2>7. Decreased joint pain </h2><p>Excess weight can cause joints to become stressed, damaged, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/" target="_blank" rel="noopener">inflamed</a> — but losing weight can help.</p><p>A <a href="https://www.nih.gov/news-events/nih-research-matters/intensive-weight-loss-helps-knee-arthritis" target="_blank" rel="noopener">2018 study</a> examined obese adults with arthritis pain in their knees. Researchers found that losing 10% to 20% of body weight resulted in less pain and improved joint function than losing just 5% of body weight, which did not show any significant joint pain benefits.   </p><p>The reason likely has to do with how quickly joints wear down when under additional stress from excess weight. "As the smooth surface at the ends of bones, or cartilage, becomes damaged and worn, you feel pain and stiffness in the joint," Pulsalkar says.</p><h2>8. Boosts energy </h2><p>Because weight loss can improve sleep, you might also feel more energized during the day, Pulsalkar says. Excess weight also means your body has to work harder to move. Therefore, shedding some pounds means you use less energy to move. It also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899150/" target="_blank" rel="noopener">improves respiratory function,</a> which can also make you feel more energized.</p><h2>9. Higher sex drive</h2> <p>While research on the correlation between excess weight and sex drive is still emerging, weight gain has been shown to increase <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6771291/" target="_blank" rel="noopener">sex hormone-binding globulin (SHBG) levels</a> in your blood. This can lower free testosterone levels and decrease your libido, Pulsalkar says. </p><h2>10. Reduced risk of certain cancers </h2><p>According to the <a href="https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/body-weight-and-cancer-risk/effects.html" target="_blank" rel="noopener">American Cancer Society,</a> excess body weight is thought to be the cause of about 11% of cancers in women and about 5% of cancers in men. Obesity increases your risk of developing several different cancers, including:</p><ul><li>Endometrial cancer</li><li>Breast cancer (in women past menopause)</li><li>Kidney cancer</li><li>Liver cancer</li><li>Pancreatic cancer</li></ul><p>The exact link between excess weight and cancer is still unknown, but researchers believe inflammation <a href="https://docs.google.com/document/d/19ib6dMlMrjZd_pWH8x0pjQVoVGo4go5FuJBLhOBVOjw/edit#" target="_blank" rel="noopener">due to visceral fat</a> — the fat surrounding vital organs — is to blame. Losing weight could lower your risk of developing these cancers.</p><h2>Takeaways </h2><p>Some people may need to lose significantly more weight to experience some of these benefits, Ali says. But for the most part, losing as little as 5% of your body weight can lead to many health benefits, like improved heart health and decreased risk of diabetes. But, before starting any weight loss program, it's important to talk with your doctor about the right plan and goals for you.</p><h2 id="related-articles-from-our-health-reference-library:">Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/do-diet-pills-work" target="_blank" rel="noopener">The diet pills that may help you lose weight and are backed by scientific research</a></strong></li><li><strong><a href="https://www.insider.com/how-to-change-diet-habits" target="_blank" rel="noopener">A psychologist offers ways to change bad diet habits</a></strong></li><li><strong><a href="https://www.insider.com/how-to-cut-sugar-out-of-your-diet" target="_blank" rel="noopener">How to cut sugar out of your diet and how long sugar cravings last</a></strong></li><li><strong><a href="https://www.insider.com/does-intermittent-fasting-work" target="_blank" rel="noopener">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></strong></li><li><strong><a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Why the Mediterranean diet is touted as one of the best by dietitians</a></strong><br /><a href="https://www.insider.com/mediterranean-diet-eating-for-a-day-2019-3"></a></li><li><strong><a href="https://www.insider.com/what-is-noom-diet" target="_blank" rel="noopener">Why the Noom diet is proven to help people lose weight</a></strong></li></ul>

10 benefits of losing weight: How shedding just 5% of your body weight may improve your blood sugar, self-esteem, and sex drive

<ul class="summary-list"><li>If you aren't losing weight while following a healthy plan, it might be because you're not getting enough sleep, not drinking enough water, or not exercising enough. </li><li>To get back on track with your <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword> goals, you should also make sure to cut back on alcohol, reduce your calories, and try to relieve stress. </li><li>If you are still not losing weight, check in with your doctor, as it may be due to an underlying medical condition or certain medications you are taking. </li></ul><p>Countless guides exist on <a href="https://www.insider.com/how-to-lose-weight" target="_blank" rel="noopener">how to lose weight</a>, which makes it hard to figure out what approach is right for you. However, before you start trying to lose weight, it's important to consider whether or not you <em>should</em> lose weight — and if so, how much is healthy.</p><p>Therefore, you should consult with your doctor before beginning any weight loss program, as they can help you decide if losing weight is right for you. They can also help you determine the safest way to lose weight based on your own unique <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> needs. While shedding pounds may help decrease your risk for heart disease and <a href="https://www.insider.com/what-is-diabetes" target="_blank" rel="noopener">diabetes</a>, losing too much weight can also come with its own set of health conditions such as fatigue, weak bones, and fertility problems.</p><p>Once you're in a healthy weight-loss plan, there's always the risk of not losing as much weight as you like. Adjusting your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> or activity level might be all you need to do to see results. But sometimes, your efforts can fall flat. Here are some common reasons why you may be struggling to lose weight:</p><h2><strong>1. You're eating too many calories </strong></h2><p>To lose weight, you need to <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065" target="_blank" rel="noopener">take in</a> fewer calories than you burn. This is called a <a href="https://pubmed.ncbi.nlm.nih.gov/18025815/" target="_blank" rel="noopener">calorie deficit</a>. If you're in a calorie surplus, your body stores those extra calories as fat.</p><p>To ensure you're consuming the right amount of calories, monitor your caloric intake, as well as physical activity. You can do this by keeping track of the calories you're eating and burning through <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> apps or in a food log. A large 2006 <a href="https://link.springer.com/article/10.1186/1479-5868-3-17" target="_blank" rel="noopener">study</a> found that those who planned meals and tracked calories successfully lost weight and maintained weight loss more than those who did not.</p><h2>2.  <strong>You're drinking too much alcohol </strong></h2><p>Alcohol is energy dense, meaning it contains a high amount of calories per volume, says <a href="https://www.nursing.upenn.edu/live/profiles/15184-ariana-chao" target="_blank" rel="noopener">Ariana Chao</a>, CRNP, the medical director of the Center for Weight and Eating Disorders at the University of Pennsylvania's Perelman School of Medicine. </p><p>For reference, alcohol has about seven calories per gram, while a carbohydrate has four calories per gram. Alcohol can also reduce inhibitions about eating, making you more likely to choose high-calorie foods if you're drinking, Chao says.</p><p>A large 2018 <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.22316" target="_blank" rel="noopener">study</a> of overweight and <a href="https://www.insider.com/what-is-considered-obese" target="_blank" rel="noopener">obese</a> people with <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a> found that people who drank heavily lost less weight over a four-year period than those who did not drink and decreasing alcohol consumption may improve weight management in people with diabetes.</p><p>Mixed drinks are especially high in calories due to the sugar-laden fruit juices and other ingredients often mixed in. For example, one pina colada can contain <a href="https://medlineplus.gov/ency/patientinstructions/000886.htm" target="_blank" rel="noopener">526 calories</a>. Therefore, if you're trying to lose weight, it's important to limit alcohol intake to stay within your calorie goals, Chao says.</p><h2>3. <strong>You're not drinking enough water</strong></h2> <p>Drinking water can help you lose weight by boosting your metabolism and suppressing your appetite, thus making you feel fuller. </p><p>A small 2007 <a href="https://academic.oup.com/jcem/article/92/8/3334/2598681" target="_blank" rel="noopener">study</a> found that drinking 500 mL (two cups) of water increased energy expenditure by 24% in overweight or obese individuals. Additionally, a small 2015 <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21167" target="_blank" rel="noopener">study</a> of obese people compared participants who drank two cups of water before meals with those who did not. It found those who drank water lost an average of almost three more pounds.</p><p>If you usually drink sugary beverages, replace them with water. This will not only keep you more hydrated, but you will also no longer be consuming those calories from sugar, Chao says.</p><h2><strong>4. You're not getting enough sleep </strong></h2> <p>Insufficient sleep can also make it difficult to lose weight, according to a small 2010 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/" target="_blank" rel="noopener">study</a> of overweight adults. All participants ate a reduced-calorie diet, and those who slept 8.5 hours lost an average of two pounds more than those who slept 5.5 hours.</p><p>Also, a 2008 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4444051/" target="_blank" rel="noopener">review</a> found that <a href="https://www.insider.com/how-much-sleep-do-you-need" target="_blank" rel="noopener">sleep deprivation</a> can harm <a href="https://www.insider.com/what-does-metabolism-do" target="_blank" rel="noopener">metabolism</a> — the process your body uses to convert calories into energy. It found less sleep disrupts hormones that regulate appetite, possibly making people hungrier. </p><p>"If people are sleepy and fatigued, they're more likely to choose foods that are more energy dense," such as high-sugar or high-carbohydrate foods like ice cream and pizza, Chao says. And if people are awake late at night, "they might be more likely to reach for a snack or have something extra to eat," she says.</p><h2><strong>5. You're stressed </strong></h2> <p>Stress makes it difficult to lose weight because it affects your <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508" target="_blank" rel="noopener">metabolism</a>. A 2011 <a href="https://www.nature.com/articles/ijo201160?source=post_page---------------------------" target="_blank" rel="noopener">study</a> of obese adults found that people with lower stress levels lost more weight.  </p><p>"Some of my work has shown that when people are stressed, they're more likely to choose energy-dense foods, compared to lower energy-dense foods, to help cope," Chao says. Also, if you're stressed, you may be less likely to find time to exercise or cook, instead, relying on fast food.</p><p>To <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469" target="_blank" rel="noopener">reduce stress</a>, try exercising. This will also help you burn more calories.</p><h2><strong>6. You're sitting all day </strong></h2><p>If you're sitting all day, you're not expending as much energy as you would if you were moving around, and "that in itself can contribute to not losing as much weight," Chao says.</p><p>There's a difference between being sedentary and being physically inactive.  For example, if you sit all day for work, but also meet the recommended <a href="https://health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf" target="_blank" rel="noopener">150 minutes</a> of weekly physical activity, you're still considered sedentary. </p><p>Obese people are more likely to be seated for 2.5 more hours per day than their normal-weight counterparts, according to a 2006 <a href="https://www.ahajournals.org/doi/10.1161/01.ATV.0000205848.83210.73" target="_blank" rel="noopener">study</a>. The study suggests spending 2.5 more hours — separate from exercise — standing and walking per day to help fight obesity. This could include holding work meetings or watching TV while standing.</p><h2> 7. <strong>You've hit a plateau </strong></h2><p>If your weight loss has stalled for no apparent reason, you've hit a plateau. As you lose weight, your metabolism starts to <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615" target="_blank" rel="noopener">decline</a>, so you burn fewer calories than you did initially.</p><p>A small 2014 <a href="https://academic.oup.com/ajcn/article/100/3/787/4576440" target="_blank" rel="noopener">study</a> found that people's failure to adhere to their reduced-calorie diet caused them to hit a weight loss plateau earlier.  "What happens is it's harder and harder to maintain that low caloric intake — an intake that is less than you're expending — and the hunger mechanisms kick in stronger and stronger," <a href="https://nutrisci.wisc.edu/dale-a-schoeller/" target="_blank" rel="noopener">Dale Schoeller</a>, professor emeritus of nutritional sciences at the University of Wisconsin College of Agricultural and Life Sciences.</p><p>People often hit a weight loss plateau at around six to 12 months, Chao says. "Usually, what I recommend people start with is to self-monitor again, to track their food intake as well as their physical activity, and to track it pretty closely." That way, they can make modifications, she says.</p><p>To get past a plateau, you may need to increase your exercise. "We know that having higher amounts of exercise is really important for keeping weight off long term," Chao says.</p><h2>When to talk to your doctor</h2><p>If you need help losing weight, you can see a doctor or dietitian who specializes in weight loss. They can help you find a plan that works for you. "A lot of long-term weight loss is really about being able to adhere to something that they'll be able to stick with for their whole lifetime," Chao says.</p><p>Some underlying medical conditions can make weight loss more difficult, such as <a href="https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284" target="_blank" rel="noopener">hypothyroidism</a> — when your thyroid isn't functioning properly. Certain medications, such as some steroids and <a href="https://www.insider.com/do-antidepressants-work" target="_blank" rel="noopener">antidepressants</a>, can also make weight loss challenging, Chao says. Your doctor can treat these conditions or change medications.   </p><h2>Insider's takeaway </h2><p>Sometimes, you're taking the right steps to lose weight, but you might not realize how sleep or stress are preventing your progress. By paying attention to your daily activities — what you're eating and drinking, how much you're moving, your feelings, and your sleep schedule — you can get back on track for weight loss.</p><h2 id="related-articles-from-health-reference:">Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/is-running-bad-for-you" target="_blank" rel="noopener">Is running bad for you? The pros and cons of running </a></strong></li><li><strong><a href="https://www.insider.com/how-is-metabolism-related-to-weight-loss" target="_blank" rel="noopener">The hard truth about losing weight  — why speeding up your metabolism for weight loss is a myth</a></strong></li><li><strong><a href="https://www.insider.com/walking-vs-running" target="_blank" rel="noopener">Should you walk or run? Which is best for weight loss, joint health, and your heart</a></strong></li><li><strong><a href="https://www.insider.com/how-often-should-you-strength-train" target="_blank" rel="noopener">How often you should strength train to build muscle</a></strong></li><li><strong><a href="https://www.insider.com/does-intermittent-fasting-work" target="_blank" rel="noopener">Does intermittent fasting work? </a></strong></li></ul>

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