Game World!: can stone fruits help me lose weight?

Can I Eat Fruit Once I Lose the Weight on Keto?

Short answer: No! Even if you need to lose weight, don't deny your body some protein and healthy sources of fat. Plus, all fruits don't give the same benefits if not balanced.

Long answer: It depends on the fruit as well! Bananas, mangoes and chikku (sapodilla plum) are fattening even though they are good fruits to eat! What else you eat or drink also matters.

Here's my take after trying this many times (with moderate results).

The morning coffee or tea shouldn't have any milk or sugar in it. The more milk and sugar you prefer, the lesser the usefulness of the simpler fruit diet. It's everything to do with what your taste buds get used to.
In fact, tea and coffee dependence reduces when we switch to black because you have to significantly reduce the strength of the beverage to make it palatable. It's everything to do with what your taste buds get used to.
Eating less acidic fruits like watermelon, musk melon, certain kind of apples as the first course part of your breakfast makes your body less demanding on the staple breakfast which might be more salty/sweet/oily, etc. I developed a taste for plain oats cooked in water once my craving for salt went low. It's everything to do with what your taste buds get used to.
Drink water frequently and sip it like a tasty beverage. Since you will be off salt your body will retain less water than you are used to. I get chapped lips and dry skin sometimes. Just don't go for that latte. It's everything to do with what your taste buds get used to.
Predominantly fruits in your meal means you will be hungry again in 2 hours. Keep some raisins and almonds (unsalted/unsweetened) handy at this hour. Yes, they are high in calories. But the warning is for those who eat it along with regular processed food. It's everything to do with what your taste buds get used to.
Early lunch is very likely unless you have more dry fruits for a small pre-lunch! Try mildly acidic fruits like pineapple, orange, etc. Again, don't feel pressured to have conventional processed carbs alongside. Keep the faith that your next short meal in 2 hours will save you. It's everything to do with what your taste buds get used to.
Pomegranates are a wonderful snack. Learn the easy way to spill them from the pome on the Internet and they make an easy to preserve and somewhat longish snack. It's everything to do with what your taste buds get used to.
Early dinner at 7pm or earlier is normal for a fruitarian! Feast on musk melons and watermelons and then some other fruit if you still have space in your tummy. Do not resort to conventional dinner if you are serious about weight loss. It's everything to do with what your taste buds get used to.
Every two or three days, include bananas and milk in your diet. Too much dependence on bananas is not good but it's a good source of potassium and iron. It's everything to do with what your taste buds get used to.
Every three days include sprouts (green gram, ideally), toasted cottage cheese (paneer) or some steamed/roasted fish/poultry to give the body proteins. I've even tried sattu dissolved in cold water and it's very useful. Use a spoon of cold (fresh) sesame or olive oil in a before salad occasionally. Drink more water on the days you have proteins. It's everything to do with what your taste buds get used to.

If you try this for some time and fine tune it in the spirit of the diet, you can start including exercise in the routine to burn fats rapidly. Just 15 minutes of warm up and 10 minutes of exercise and 15 minutes of cooling down is supposed to help a lot. So, don't worry about muscles yet. That's not my area of expertise.

Disclaimer: I fail! Mainly because I got tempted by exactly what I keep warning myself and you about: "It's everything to do with what your taste buds get used to." Plus peer pressure to indulge once in a while. I don't blame anyone else for this though. I completely believe this way of life (not just a diet) to get me back into the healthy weight category! But I'm rising each time I fall... so far!!!

Humbly yours!

Here is i listing some best fruits for weight loss.

Watermelons

This juicy fruit is loaded with water and low in calories, making it ideal to eat for weight loss. Consuming watermelon will ensure you're hydrated. And when you're getting plenty of water, your body can work optimally. Also, when you're hydrated, you won't confuse thirst with hunger and overeat unhealthy fare. Combine watermelon and some savory and spicy ingredients for a refreshing twist with our simple and quick watermelon gazpacho recipe. Or, try our salad that offers the sweetness of watermelon, tartness of lime, saltiness of feta and olives, and semi-spicy herbaceousness of arugula.

Blueberries

It's true that all berries are good for you. But tiny blueberries are the best of the bunch, especially for your figure—the CDC says that one cup of blueberries is 83 calories. Blueberries boast lots of nutrients, which helps them fight fat by boosting your metabolism and efficiently burning calories. And since they're brimming with fiber, they'll help keep you satisfied. Buckwheat flour infuses our hearty pancakes with extra protein, fiber and nutrients, and blueberry sauce is the perfect topping. Or try our smoothie, a great breakfast substitute packed with protein and fiber sure to keep you satisfied until lunchtime.

Pears

Pears are high in the fiber pectin, which has been shown to suppress appetite. Plus, all the fiber in pears helps keep you satisfied longer. And pears may reduce your cholesterol levels and your risk of coronary heart disease. Instead of turning to the vending machine, grab a pear—with the skin on so that you benefit from its filling fiber—to curb cravings. These blushing cranberry pears make a simple dessert.

Apples

Apples are easy to carry as a snack, and they're low in calories (a medium-sized apple is 72 calories, says the CDC) and lack sodium or fat. So, they can be a component of any weight-loss diet. Apples are one of the best fruit sources of filling fiber, which means you'll be satisfied enough to avoid binges throughout the day. In fact, research has shown that eating a fiber-filled apple before a meal can fill you up so you eat fewer calories. Plus, they can help reduce your cancer risk, promote heart health and give you energy, to boot. They're also helpful at balancing blood sugar, which can help you make better snacking decisions because you won't be desperate to get something into your belly quickly. Check out our 10 healthy apples recipes that you're guaranteed to love.

Grapefruits

Eating half of a grapefruit before each meal can lower levels of insulin, a fat-storage hormone, which can lead to weight loss. Because grapefruits are loaded with water, they keep you hydrated and satisfied, helping you eat less. Plus, the fruit contains fat-burning enzymes, categorizing it as a weight-loss superfood. And because it takes more energy to digest this fruit, it helps you burn more calories. This fruit powerhouse also is a good source of protein, vitamin C, folic acid and potassium. Cook the cod here in the microwave and mix in the grapefruit and vegetables for a quick and healthy one-dish meal.

Bananas

A medium, slightly green banana will boost your metabolism and fill you up. A banana is a great way to boost energy and an ideal post-workout snack. Opt for a banana over an energy bar to ensure that you're really getting a healthy treat. Plus, a banana can help prevent muscle cramps and regulate your blood pressure. Start your day with these banana waffles. And instead of a grilled cheese sandwich at lunch, try this grilled peanut butter and banana sandwich.

Eating fruit only, is an unbalanced diet.

To conserve energy metabolism will slow down, blood sugar might increase due to fructose in fruits.
You may develop bowel gas issues, may be ulcer also.
In the long run, blood pH will altered to be more alkaline.
Liver might shrink. May result in occurance of stones in kidneys and gallbladder.
Muscle fibre density and bone density will drop.

You'll end up being malnutritioned.

Have a healthy diet, three meals a day or five small ones. Carbs, proteins, fats, vitamins, minerals and nutrients are essential for overall growth into a healthy body and mind.

Yes it can, as fruits are naturally low in calories, high in water, high in nutrients, extremely easy to digest, alkalizing, healing, and highly cleansing and detoxifying. All things that support and aid weight loss and optimal health.

However, if one chooses to try a fruititarian approach there are some important things to note, in order to do it right. First, one should ease into such an approach in an appropriate manner depending on the quality of their present/past diet. The worse the diet is/was, the higher in animal products and processed foods, the more it helps to clean up step by step, rather than drastically shock the body, as fruits are the strongest and ultimate cleansing foods. (i.e. week by week remove animal foods and processed foods and add in more whole, plant foods, then start to transition to more raw plant foods, less cooked foods, then into fully raw eating, and then into full on fruit.) Please remember that there are many fruit vegetables, such as tomatoes and cucumbers, that can also easily be included as part of true fruit-only eating.

Second, eating fruit only can be considered a cleanse or fast, and there is nothing wrong with that, if it is done for a short term: i.e. a few days or weeks. (Long-term fruititarian eating, as a lifestyle, is a whole other story and should only be done by those who are properly prepared physically, mentally, and spiritually.) So for a short term cleanse or weight loss boost, we can release all the fears of not getting enough fat or protein, or other nutrients. Food/nutrition and our body/health are not a regimented system that needs "x" amount of this and that every day, as our reductionist approach to nutrition has many believing.

Fruits never helps you for losing weight. It only help to maintain the minerals and proteins in your body. You have to eat food after a fix time. A perfect diet with time can reduce weight by healthy way.

So here it goes:

Walk atleast 1–2 kilometres daily.
Exercise atleast thrice a week. (Details would be given if asked)
Reduce sugar intake in your diet. Avoid packed juices, cold drinks completely.
Cut down refined wheatflour(“maida”) from your diet completely.
Have green tea daily(once or twice).
Do not reduce your food intake at once. You can try and reduce it gradually but don’t reduce it below an optimal balanced diet. No crash dieting, please.
Drink lots of water.
Also, have your dinner before 8.30 pm.

Losing weight is not a big task. I have lost weight of 14 kgs just by following these steps.

Avoid Tea and drink Green Tea.
Avoid sugar, sweets and any sweetened drinks.
Eat lot of Salads with food. Dont eat lot of fruits in a day as it contains sugar. Instead eat one fruit in a day.
Avoid wheat. Instead eat rice or brown rice. Weight gain due to rice is a myth.
Do exercise regularly. You can buy pair of 5kgs Dumbbells. No need to join gym if you don't like. Do Planks and all simple exercises with dumbbells.
Use stairs instead of Lifts. I used to take stairs for 11 floors.
You need to be consistent and passionate for losing weight.

Foremost, I would request you to check if you really need to loose more weight?!

Do you want to loose weight to get into a prescribed figure or because you appear to be overweight as compared to someone else?

Just like every person’s nose is different, so is the make of every body. Are you comfortable in your body.

Check how do you feel:

Lethargic or active
How is your mind functioning - are you happy, jovial, are able to recollect facts, memorise adequately.
Are your energy levels adequately high? Are you able to work constantly for a 4 to six hours without feeling very exhausted?
Are you physically and mentally agile?

If the answer to all of the above is YES, there is no need for you to loose weight, unless medically prescribed.

Having said the above, it is good to go on a all fruit diet, to cleanse our body, as we do regular servicing of our vehicle. This body is really like a vehicle that we are riding to experience the world. The more versatile our vehicle is the more vivid our experience can be :)

From here on, we can break this question into two:

Benefits of going on a fruit diet and How to do it?
How to loose weight if medically required

Benefits of going on a fruit diet and How to do it?

How to go on a fruit diet:

Eat all types of fruit of that season - to ensure intake of all necessary vitamins and enzymes that the body needs for cleansing process.

Eat them all (fruits) in balanced quantities: Excess of any of the fruit should be avoided as it may lead to imbalances and can further cause loose stomach or constipation. For example, eating too many apples at a time may lead to constipation and too much papaya might have reverse extreme effect.
Drink plenty of water - through the day.
Eat whole fruits - If you have a choice of taking a fruit juice or cut fruit, go for cut fruits. The body gets time to assimilate all nutrients of the fruits as it works on the roughage to process it. We will obviously not add any sugar [1]and salt to either the juice or to the cut fruits.

“Too much of anything could destroy you, Simon thought. Too much darkness could kill, but too much light could blind.”
― Cassandra Clare, City of Lost Souls Quotes

Let’s not over do anything !

While we are on the topic of going on a fruit diet, it’s worth while to explore the topic of Fasting, fairly popular in Indian culture. I have recently completed Ekadashi Fasting. It is believed that it particularly good to fast on particular days, in rhythm with the cycles of the moon. This syncs our bodies with nature.

How to loose weight if medically required ?

As a Naturopath, I would suggest a complete lifestyle transformation, if one is putting on excess weight.

Gaining excess weight is the result of an imbalance in our system. Our system is not only this physical body, but also the mind, emotions and the energy system. One may gain weight due to stress or depression. So if the reason is an aberration in the emotional part of our system then the rectification should also be made at that level. Unless that is done, how will the cure be sustainable?

I have been practising Hatha Yoga for over 10 years now. Have found it to be exceptionally beneficial in not only keeping my body lean but also for bringing the correct balance to my body and mind. I find myself full of energy at the end of most days and always up and about early morning.

So, in case, there is a need to loose weight, one needs to work on all of the following:

Balanced Diet
Balanced lifestyle
Add exercise and yoga to daily routine
Work towards gaining good health of mind and emotions - this can be done through yoga and meditation.

Yes!!

And not only will you lose weight you will feel absolutely amazing!

I have been following a fruitarian diet for almost a year now and my blood results have shown that my calcium/protein/iron levels are all higher than when I was an omnivore.

Fruits To Avoid For Weight Loss | The Unknown Secrets

Also, I have endless energy! I wake up every morning as though electricity ran through my veins haha :)

People will always worry that you do not get enough protein or nutrients but they are just misinformed. Protein is the "end result" if you will, of a chain of amino acids. When we eat protein, whether it is animal or plant based, it is not in a useable form, so our bodies have to break the protein back down to amino acids, and then the body can use the amino acids to form proteins for whatever we need, hair follicles, collagen etc.

Fruit has very little protein but it is almost entirely made up of amino acids so the body can use the amino acids straight away to build its own protein. The body also uses less energy to digest food which means energy can be redirected to more important things like strengthening our immune system and fighting disease. Not once in this past year have I had so much as a sniffle! I also don't drink any water because fruit is 85% water and my body is super hydrated! I'm an endurance athlete and trained for 8 months out of the year on a fruitarian diet and ran the NYC marathon, a 50k and a 60k race and my recovery time was mere days between races haha :)

Hope this helps!

Fruit tends to be high in fiber and low in calories, making it a great food for weight loss or maintenance.

When it comes to losing weight, a big challenge for many people is giving up dessert, which is seemingly ubiquitous. Maybe your coworker brought donuts in for the team or candy bars seem to beckon you from the grocery checkout aisle. And, well, when the holidays roll around, all bets are off. It’s like an obstacle course for your goal setting.

Meet your weight loss training buddy: fruit. Not only does fruit have the sweetness you're craving, but unlike processed treats, it boasts plenty of nutrients as well. No wonder some people call it Mother Nature’s candy.

In fact, the U.S. Department of Health and Human Services recommends that you fill half of your plate with fruit and veggies for optimal health. Yet while whole fruits are healthy, all food has calories, and you’ll want to keep that in mind when losing weight. If you’re on the popular ketogenic diet, some fruits are also better than others on this plan, due to the tight carbohydrate restrictions. Also, for people with type 2 diabetes, while it’s a myth that fruit is unhealthy, you’ll still want to monitor your intake due to their carb count, or else risk a blood sugar spike.

The amount that’s right for you may differ, but the fact remains: Fruit is a healthy addition for your weight loss plan. "When you're trying to lose weight, an important aspect is feeling full for longer, but also enjoying what you eat — that's a huge part of sustainable, healthy weight loss," says Martha Lawder, RDN, president of the California Academy of Nutrition and Dietetics, who is based in Roseville, California. "Fruit can give you that fullness because of the fiber, but also it's delicious. That makes it a great go-to option."

RELATED: 11 High-Fiber Foods to Add to Your Diet

Here's a look at some top choices, along with ideas on how to enjoy them if you’re looking to maintain your weight or simply do your body some good.

High-Fiber Apples Allow You to Get Your Sweet Fix on the Go

apples

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Atlanta-based Kristen Smith, RDN, spokesperson for Academy of Nutrition and Dietetics and registered dietitian for Piedmont Healthcare, says apples are high in fiber but low in calories, which, like many fruits, makes them a wise food choice if you’re trying to lose weight.

“Foods with increased fiber can help slow digestion and keep you feeling satiated for longer periods of time,” Smith says. “For optimal satiety and fiber intake, keep the skin on."

One medium-sized apple provides 4.37 grams (g) of fiber, which offers 16 percent of the daily value (DV), along with 96.4 calories, according to the U.S. Department of Agriculture (USDA).

Past research established the connection between consuming fiber-rich foods and managing weight.

How to Enjoy

Smith recommends topping your favorite salad with apple slices, dipping them in Greek yogurt as a snack, or adding them to oatmeal for natural sweetness.

Protein-rich Greek yogurt provides a whopping 14.9 g in each 150-g container of the plain, low-fat variety, according to the USDA. What’s more, thanks in part to its protein, Greek yogurt can make for a good weight loss companion, noted a review published in July 2015 in Nutrition Reviews. And pairing your apple with oats is also smart for your waistline, considering they offer an extra helping of fiber. According to the USDA, each ½ cup of oats serving provides 4 g, which is 14 percent of the DV.

If you prefer a no-frills snack, simply grab an apple and go. Their portability is part of their appeal.

RELATED: 21 Tips for Weight Loss That Actually Work

Raspberries Are One of the Best Sources of Fiber

raspberries

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Because of their sweetness, raspberries can help satisfy a sugar craving, Smith says. These offer fiber as well as antioxidants, which combat harmful substances called free radicals in the body, research has shown. According to the USDA, 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV and making them an excellent source.

Berries, in particular, are often categorized as superfoods because their high levels of vitamin C and vitamin E, which are antioxidants that help fend off chronic disease, according to a March 2018 article in Frontiers in Pharmacology. A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1.07 mg of vitamin E, 7 percent of your DV, according to the USDA.

How to Enjoy

Though raspberries make good additions to salads and yogurts, too, Smith points out that these make a great snack on their own. Take a break, have a handful, and eat them slowly. You'll boost your mindful eating, plus get your sweetness.

RELATED: The Top Foods High in Vitamin C

Whole Oranges, Not Juice, Are Weight Loss-Friendly

whole oranges

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A medium-sized orange provides 3.14 g of fiber, or 11 percent of your DV, per the USDA. But that only applies if you're eating the fruit itself, so keep this in mind if you’re eating to trim your waistline.

"Avoid orange juice and eat a whole or cut-up orange instead," she says. "Also, oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption." According to the USDA, a medium-sized orange has 69.7 mg of vitamin C, 77 percent of your DV.

How to Enjoy

Whip up an orange salsa, Smith suggests, and use it to top chicken breast or fish to get your vitamin C and protein fix. Making sure you keep up on your protein requirements is a good strategy for weight loss, according to a June 2015 study in the American Journal of Clinical Nutrition, because it helps you feel full for longer. Harvard University notes you need 0.8 grams per kilogram of body weight, so a 150-pound person would need 54 g of protein daily.

RELATED: 8 Healthy High-Protein Snacks to Power You Through Your Day

Mangoes Are a Metabolism-Boosting Treat

mangoes

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Talk about a major sweetness superhero — mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation, says Lawder. A small, short-term study published in April 2017 in The FASEB Journal found that mango lowered blood pressure and helped with blood sugar regulation, both of which play a role in metabolism. It also improved inflammation markers, the research noted.

And of course, they offer a nice helping of weight-supportive fiber. In one mango, you get 3.31 g of fiber, which is about 12 percent of the DV, per the USDA.

How to Enjoy

After cutting into slices or pieces, sprinkle a little chili powder and lime juice on top, Lawder says. This will provide a flavorful snack; plus, the kick may boost this snack’s weight loss potential. A review published in June 2017 in the International Journal of Food Science and Nutrition found that the active ingredient in chile peppers, capsaicin, may accelerate weight loss efforts.

RELATED: You Burn the Most Calories During This Time of Day, a Study Finds

How To Cut It: Mango

Mangos are full of key nutrients including vitamin C, but do you know how to cut them? The Millennial Chef shows you how in this video.

Avocados Have Good Fats to Help You Feel Full Longer

avocados

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Like tomatoes, you may not think of avocados as a fruit. But while they may look odd in a fruit bowl, avocados can be a top addition when it comes to weight loss goals, says Lawder. That's because they're one of the fattiest plant foods available, and the USDA notes that about 77 percent of an avocado's calories come from fat — the good kind.

"The monounsaturated and polyunsaturated fatty acids in avocados have been linked to better heart health, and they increase your satiation level by a large degree," Lawder says. Fiber also contributes to avocados’ satiating effect: One-half an avocado provides 4.55 g fiber, or nearly 16 percent of the DV, notes the USDA.

A study published in April 2019 in Nutrients showed that overweight and obese participants who ate avocados as part of a meal felt less hungry after six hours compared with those who'd eaten a low-fat, high-carb meal.

How to Enjoy

After cutting a ripe fruit carefully, throw the pieces into a blender for a green smoothie, Lawder suggests, The texture of the avocado creates a creamy, thicker drink, like a milkshake, and you can add in all sorts of nutritious standouts, like banana, kale, chard, and Greek yogurt.

RELATED: I Tried Noom for Weight Loss — and It Worked

Bananas Also Help You Feel Full Longer, Thanks to Their Resistant Starch

bananas

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"Bananas often get badmouthed for being 'too high' in carbs," says Saginaw, Michigan–based dietitian Kelsey Lorencz, RDN. Because fruit is full of natural sugar, which translates into carbs, it's a common myth that it can contribute to weight gain, she adds. People on a low-carb diet like keto are often advised to avoid fruits like bananas.

"In reality, part of the carbohydrates from bananas are in the form of the fibers pectin and resistant starch. Both of these can actually help regulate blood sugars, not spike it," says Lorencz. This type of starch earns that label because it is resistant to digestion, previous research notes, and that's a good thing, because it functions like fiber and slows digestion — which keeps you full for longer, and also keeps blood sugar steady so you maintain energy. That can keep you from a blood sugar slump that has you reaching for a sweet treat to perk back up.

How to Enjoy

There's a reason these are a such a go-to ingredient for smoothies. They blend well and add that tropical flavor to any mix. For added weight loss clout, throw in a small handful of nuts. Research has found that nuts can aid in weight loss, mainly because they help keep you full for longer thanks to their healthy fat and protein content.

RELATED: 17 Creative Ways to Cook or Bake With Brown Bananas

Pineapple Boosts Hydration and Satiety

pineapple

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In addition to another big burst of vitamin C — one cup of chunks provides 78.9 mg, or about 88 percent of the DV, notes the USDA— pineapple has a high water content and hydration has been shown in numerous studies to help with weight loss, says Lorencz.

For example, a prior review noted that several clinical trials have shown that adding water-rich foods such as fruits and vegetables to your diet is associated with weight loss, even when participants were not instructed to restrict calories.

How to Enjoy

Even if you're a firm no to the "pineapple on pizza" question, pineapple does pair well with savory foods and dairy, says Lorencz. For example, blend some crushed pineapple into cottage cheese for snack. Cottage cheese is a top choice because it's high in protein—the amount depends on brand, but the USDA notes that 1 cup of the low-fat variety provides 23.6 grams.

With so many different options when it comes to fruit, it's easy to play around with flavor combinations, creating a sweet treat when you need it, and enjoying all the fiber and nutrients that make this an ideal addition to your weight loss efforts.

If you’re trying to find and maintain your healthiest weight, you likely already know the satisfying powers of protein and the filling properties of fiber.

That's why you're eating all that grilled chicken and seared tuna. It's why you've been steaming up crunchy broccolini and roasting all that cauliflower. That's good stuff.

But maybe you've even heard internet "experts" telling you that you should stick to those lean proteins and vegetables and you should avoid fruit because fruit houses massive amounts of calorie-laden, waist-expanding, totally toxic sugar.

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Don't listen to these people.

Fruit is great for weight loss and maintenance—as well as a healthy diet overall. In fact, “most have a high water content which also helps with satiety and fullness,” says Maggie Michalczyk, M.S., R.D.

Yes, fruit does contain sugar, but it's not added sugar, the type that you'd find in so many processed foods. Fruit's naturally occurring sugar also comes paired with fiber, and that nutrient helps regulate your blood sugar response to that sugar. Fruit is also not all that easy to overdose on—like you can with processed foods with lots of added sugar. (Honestly, when's the last time you scarfed down a whole bowl of pears?)

Fruit is also loaded with nutrients your body needs: disease-fighting antioxidants, essential vitamins, and necessary minerals.

And if you're worried about calories, compare a handful of fruit slices to a handful of store-bought refined snacks or desserts. The two don't even come close.

The point is, just eat fruit.

So now that you're ready to bring fruit into your weight loss plan, which to eat? Look, all fruit is great. Aim for a wide variety—from mangos to starfruit to coconut to bananas to berries to you get the point.

But here are 12 great ones to start with.

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Pineapple

Pineapple is bursting with many vitamins and minerals and is a great fruit to satisfy your sweet tooth.

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Snack on pineapple for more vitamin C, manganese, and antioxidant power. Add it to smoothies or make a pineapple granita for a cold treat.

Watermelon

“Watermelon is 92 percent water. Its water helps to fill you up, plus you're getting the antioxidant lycopene, which can be protective of prostate cancer in men,” Michalczyk

says. Plus, watermelon is refreshing during the warmer months and goes well in pretty much any dish. Make a simple salad with mint and feta, topped with a drizzle of olive oil.

Grapefruit

“You often hear about the grapefruit diet as a means to lose weight, but is it effective? While grapefruit won't suddenly melt fat away, the water content of grapefruit can help you to feel fuller,” she says. Eat half a grapefruit for breakfast with a bit of honey and Greek yogurt.

Pears

One pear contains six grams of fiber, making pears a great fruit to help keep you full, help you to eat less.

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“Pears are also a good source of potassium, an important mineral for active muscles,” Michalczyk says, so enjoy them after a tough workout in a salad or with some nut butter.

Avocado

Technically a fruit, avocados are great for weight loss because they contain healthy fat. That fat can help keep you fuller for longer. “While it's not a low-calorie fruit, its fat content, along with healthy monounsaturated fat, is great for your heart and avocado contains vitamin E and potassium,” she says. Try some a post-workout smoothie.

Blueberries

Blueberries are a good source of fiber—it's that fullness thing. And they're easy to snack on and handy—no peeling or chopping needed—to add to foods like oatmeal or a smoothie.

Raspberries

These berries are a great source of fiber.

sporty young man eating berries from a plastic cup in a city park

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They contain eight grams of fiber per cup, which will help to keep you full, especially if you pair them with a source of protein like nuts, or nut butter, she says.

Strawberries

Low in calories, and high in nutrients, strawberries are a great addition to your diet if you're trying to lose weight—their natural sweetness will help satisfy your desire for something sweet.

Oranges

Oranges are a low-calorie fruit that contain lots of vitamins. "They're hydrating, tart, and make for a good snack paired with a source of protein that will fill you up," she says. Pair them with chicken in a salad.

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Apples

To get the most out of what apples offer, don't skip the skin.

holding a red apple

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That's where most of their fiber is found. Having an apple at the same time you eat hard-boiled eggs or a meat stick makes for a good snack that contains protein and fiber. The combination can fill you up and prevent you from snacking on unhealthy things as you're trying to lose weight.

Mango

"Mangoes are another good low-calorie fruit to add to your diet when trying to lose weight since they contain fiber, vitamin C, and folate,” Michalczyk says. Add one to a post-workout smoothie or have as a snack with a source of protein for a satiating and nutrient-dense snack.

Starfruit

They're tart, tangy and loaded with antioxidants.

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Slice them into stars and pop them into a fruit or greens salad. They're awesome cubed into a bowl of oatmeal too.

Nothing says summer like sweet, juicy stone fruits. From peaches and cherries to plums and mangoes, these mouth-watering fruits can turn any meal into a sweet treat. Best of all, you can feel good about eating them since they pack a serious nutrient punch.

Indeed, stone fruits are rich in inflammation-fighting phytonutrients, which can help protect your health and even fight the signs of aging. Fun fact: They're also what give stone fruits their vibrant yellow, orange, red, and purple hues.

But what is a stone fruit, exactly? Stone fruits get their name from the fact that they all have a pit (or stone) in the center. Another fun fact: The stone itself isn’t a seed. The fruit’s seed is inside the stone. Most stone fruits are at their peak during the summer, but frozen options are available year-round.

Keep reading to learn the health benefits of stone fruits, plus delicious ways you can enjoy them.

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The health benefits of stone fruits

They help lower your blood pressure

Stone fruits aren’t as potassium-rich as, say, bananas. But since most Americans struggle to get the recommended 4,700 milligrams per day, every little bit you can get makes a difference, especially if you’re trying to lower your blood pressure. The mineral plays a key role in promoting healthy blood pressure levels by relaxing blood vessels and helping the body get rid of excess sodium, says the National Institutes of Health (NIH). Most stone fruits will serve up six to nine percent of your daily potassium needs.

They keep your weight in check

Sugary cravings standing in the way of your weight loss goals? Stone fruits are naturally sweet, but they also happen to be pretty low in calories. (Most have between 75 and 100 calories per serving.) So having a nectarine or a bowl of cherries instead of cookies or candy just might hit the spot—without wrecking your diet. Case in point? You could have four medium peaches for the same calories as a 1.5-ounce chocolate bar, says registered dietitian Sarah Pflugradt, MS, RD.

Stone fruits are also a good source of fiber. You’ll get around three grams of fiber from a cup of sliced apricots, a cup of cherries, or a large nectarine. That’s important, since fiber is key for filling you up and helping you keep your weight in check. Roughage plays an important role in improving your cholesterol and lowering your risk for heart disease, stroke, and type 2 diabetes, the American Heart Association says.

They boost your eye health

Apricots and mangoes serve up beta-carotene, a form of vitamin A that plays an essential role in eye health. "It’s been shown to absorb damaging blue light that enters the eye from computers and cell phones,” says nutrition expert Amy Goodson, MS, RD, CSSD. "You’ll get around half of the amount of vitamin A you’ll need in a day from just half a cup of fresh apricots."

They stave off disease

Cherries and plums are rich in anthocyanins, disease-fighting flavonoids found in dark red, purple, and blue fruits and veggies. Evidence suggests that anthocyanins may offer protection against cancer, heart disease, diabetes, and cognitive decline.

They improve your skin

Peaches and nectarines are packed with vitamin C, which helps prevent cell damage and aids in the production of skin-smoothing collagen, Goodson says. You’ll get around 15 percent of your daily vitamin C from a large peach and around 10 percent from a large nectarine.

4 ways to eat stone fruits

A perfectly ripe peach or plum is pretty darn satisfying all on its own. But you can do more with stone fruits than just eat them out of hand. Some ideas:

Grill them. Halved and pitted peaches, plums, apricots, and nectarines are firm, so they hold their shape even under high heat, Pflugradt says. Try serving them in a side salad with grilled steak, chicken or pork chops, or blend them into a smoothie with Greek yogurt for a filling treat.

Roast them. Toss halved or chopped pitted stone fruit on a baking sheet, drizzle them with some olive oil, and roast until soft, juicy, and caramelized. Toss them in a salad or stir them into cottage cheese or plain yogurt.

Add them to salsa or guac. Diced peaches or pitted cherries lend a sweet contrast to zesty salsas.

Make a crumble or crisp. You can’t go wrong when you top sliced or diced pitted stone fruit with a mix of oats, nuts, brown sugar, and butter, and bake until bubbly.

Is plum fruit good for weight loss?

Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight (2). Summary Stone fruits like peaches, nectarines, and plums make for a low-calorie, seasonal snack. They are a good alternative to chips, cookies, or other junk foods.

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In respect to this, is Plums good for weight loss?

Plums are extremely low in calories, making it the perfect snack for dieting and weight loss. An average sized plum (2 1/8 in) contains only 30 calories, 1.5 percent of the recommended daily calorie intake. Fiber content in plums varies depending on the method they are consumed.

Beside above, what happens if you eat a lot of plums? Plums contain antioxidant in huge amounts that may help prevent age-related macular degeneration, which is a major cause of loss of vision. If you have been suffering from constipation lately, then it's time for you to add this fruit to your daily diet.

Simply so, which fruits should be avoided for weight loss?

Fruits you should avoid if you are trying to lose weight

Avocado. Any high-calorie fruit should be consumed less.

Grapes. While they are great for overall health, grapes are loaded with sugar and fats, which makes them the wrong fruit to eat while on a strict weight loss diet.

Dry fruits.

How many plums should I eat a day?

80g of plums count as one of your five-a-day, which is about one medium-sized plum. Because they can be eaten raw or cooked, it's easy to add them into your daily diet.

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What fruits burn belly fat fast?

Here are some fruits that are known to cut belly fat: Apple. Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. Tomato. The tangy goodness of tomato may do wonders to cut your belly fat. Guava. Strawberries. Kiwi.

What are the best fruits for weight loss?

Here are 11 of the best fruits to eat for weight loss. Grapefruit. Share on Pinterest. Apples. Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) ( 1 ). Berries. Berries are low-calorie nutrient powerhouses. Stone Fruits. Passion Fruit. Rhubarb. Kiwifruit. Melons.

Is Plum fattening?

Plums are extremely nutritious, with a variety of health benefits to offer. They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases. You can consume plums fresh or dried.

Are plums high in sugar?

One medium plum contains nearly 8 grams of carbohydrates. There are 6.6 grams of naturally-occurring sugar and almost 1 gram of fiber in each plum. Plums are a low-fat food, with less than 1 gram of fat per serving.

How can I reduce my stomach fat?

Here are 20 effective tips to lose belly fat, backed by scientific studies. Eat Plenty of Soluble Fiber. Avoid Foods That Contain Trans Fats. Don't Drink Too Much Alcohol. Eat a High-Protein Diet. Reduce Your Stress Levels. Don't Eat a Lot of Sugary Foods. Do Aerobic Exercise (Cardio)

Which fruits are high in sugar?

Which Fruits Have the Most Sugar? Scroll down to read all. 1 / 13. Mangoes. 2 / 13. Grapes. A cup of these has about 23 grams sugar. 3 / 13. Cherries. They're sweet, and they have the sugar to show for it: A cup of them has 18 grams. 4 / 13. Pears. 5 / 13. Watermelon. 6 / 13. Figs. 7 / 13. Bananas. 8 / 13. Less Sugar: Avocados.

Can fruit make you fat?

To answer the question “Does fruit cause weight gain?” - No, fruit is not the cause of weight gain. Studies show that even adding fruit into the diet is associated with weight loss.

How do I get a flat stomach in a day?

DRINK MORE WATER. CHOOSE YOUR FRUIT AND VEGETABLES CAREFULLY. CUT DOWN ON DAIRY. SAY NO TO CROISSANTS, COOKIES AND PASTA. HAVE MORE FIBRE. CHEW YOUR FOOD PROPERLY. AVOID LARGE MEALS. DON'T CHEW GUM.

There is no doubt that fruits are essential for a healthy life. But some people still wonder if some fruit is bad for weight loss since they contain various amounts of natural sugar.

Fruits belong to the carbohydrate group, and some contain less sugar, whereas others have a little more. And although they are generally high in fiber, some have slightly lower levels of it. If you are trying to lose weight, your best bet is to choose fruits with high fiber and low sugar content.

Below, you can find the list of fruits for weight loss. Naturally, some of these are the lowest calorie fruits around.

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Weight Loss Fruits

1. Pineapple

This bright yellow exotic fruit gives you a boost of vitamin C (79 grams) and provides only 83 kcal in one cup, which makes it a perfect filling snack for your weight loss program.

Moreover, it has a high water content of 86%. Studies show that reducing the energy density of the diet by adding fruits and vegetables that are high in water content helps with weight loss.

Two pineapple halves | Hurry The Food Up

2. Stone fruits

Plums, apricots, peaches, nectarines, and cherries belong to this group. Stone fruits are usually low in calories and high in water content.

Two small plums or four apricots contain around 60 calories; one medium peach or nectarine provides 58 calories, and 1 cup of cherries has 87 calories.

Other great news is that a study has shown that the bioactive compounds found in stone fruits potentially fight off obesity, reduce inflammation, and the risk of diabetes.

Two halves of apricot | Hurry The Food Up

3. Kiwifruit

This small tropical one is full of nutrients such as vitamin C, folate, and fiber. One medium kiwifruit provides 42 kcal and 2.1 g of fiber.

A small study revealed that consuming two kiwis per day for 12 weeks showed a significant reduction in waist circumference and waist-to-hip ratio.

Although more studies are needed to back up these findings, this one shows promising results for kiwi being helpful in weight loss.

Kiwi slices | Hurry The Food Up

4. Avocados

You may not have known this, but avocados are technically a fruit, and a very fatty fruit at that! One medium avocado provides 227 kcal, 21 grams of fat, and 9.3 grams of fiber. Don’t worry; the high-fat and caloric content doesn’t mean gaining weight after eating avocados.

But avocados may keep you full for longer and stop you from eating more or binging during the day. Studies found that people who consumed avocados regularly gained less weight than those who did not.

To find out more about avocado’s benefits on weight loss, check out our recent article on the benefits of avocados.

Two halves of avocado | Hurry The Food Up

5. Papaya

A tropical fibrous gem, one small papaya provides 67.5 calories and 2.7 grams of fiber. It is also high in vitamin C (95.6 mg) and has an 88% water content.

The high fiber and water content help to increase satiety, so you may end up consuming fewer calories throughout the day.

Moreover, they may help in reducing bloating and with regular bowel movements.

Two papaya halves on the white background | Hurry The Food Up

6. Grapefruit

This sour and juicy fruit has had a high reputation in the weight loss industry for many years. Half a grapefruit provides 37 kcal, 1.4 g of fiber, and 92% water content.

Studies showed that people who were given grapefruit before each meal for 12 weeks had a decreased body weight, and improved insulin levels and lipid profiles.

Two grapefruits and one half | Hurry The Food Up

7. Apples

Another well-known fruit in weight loss programs – apples are low in calories and high in fiber, with 95 kcal and 4.4 g of fiber per one medium fruit. They not only keep the doctor away but also keep the weight off.

One study showed that women who added three apples per day to their diet for ten weeks reduced their energy consumption during the day and lost weight.

Apples make a great portable snack and can be found year-round.

Two apples on white background | Hurry The Food Up

8. Berries

This delicious fruit group includes raspberries, blackberries, blueberries, and strawberries. These nutrient powerhouses are low calorie and have high fiber and water content.

So, it makes them a wise food choice when trying to lose weight. One small study showed that people who snack on berries in the afternoon ate less food at dinner. Their sweetness can help satisfy sugar cravings as well.

One cup of each provides the following:

Raspberries: 64 kcal, 8 g of fiber, 86% water

Blackberries: 62 kcal, 7.7 g of fiber, 88% water

Blueberries: 84 kcal, 3.6 g of fiber, 84% water

Strawberries: 49 kcal, 3 g of fiber, 91% water

A cup full of berries | Hurry The Food Up

9. Melons

They are one of nature’s best snacks. One cup of watermelon has 46 kcal, whereas a cup of melon has 61 kcal. They both have around 90% water content, which helps to keep you full and prevents you from bingeing during the day. The natural sweetness and high water content also help to reduce cravings.

Half of a melon and one slice on a white background | Hurry The Food Up

10. Oranges

As one of the sweetest citrus fruits, oranges are low in calories and high in vitamin C and fiber. One medium-sized orange provides 65 kcal, 3.4 g of fiber, and has 87% of water.

They also help with weight loss because of their fiber and water content. Like apples, they are very portable and keep you full for longer after eating.

Orange pieces | Hurry The Food Up

How much fruit per day?

Now that we know the fruits that help in weight loss, another important question comes up; how much fruit per day is good for weight loss?

You should be mindful of portions when eating fruits because it can add up if you are trying to lose weight.

An ideal serving would be one handheld fruit, for example, one apple, one peach, two plums, and one cup of cut melons or berries.

Fruits to avoid for weight loss

It is all about portion control when it comes to eating fruits, like any other type of food. So I’m not going to tell you to avoid certain fruits if you are trying to lose weight, but rather avoid certain forms of fruits.

I also won’t say fruits that can burn belly fat – in general we can’t target which fat we want to lose. But here are some helpful tips.

Fruit juice vs fruit

Fruit juices are the first to be avoided when trying to lose weight. Most fruit juices sold in markets contain added sugar. You might say: “well, then I’ll get 100% fresh fruit juice”. That’s another misleading thought because you are consuming too many portions of fruit in just one glass. That means more calories and sugar as well.

Also, fruit juice has little to no fiber and doesn’t require chewing. So in just a couple of minutes, maybe even seconds, you end up consuming 3 or more portions of fruit and still don’t feel the same fullness as a whole fruit.

One study found that drinking one serving of fruit juice every day was associated with as much as a 21% higher risk of developing type 2 diabetes.

Moreover, replacing three servings of fruit juice per week with whole fruits showed a decreased risk of developing type-2 diabetes.

Three kinds of juices like orange, kiwi, grapefruit | Hurry The Food Up

Other studies also showed that preferring fruit juice over whole fruits may result in weight gain. Furthermore, fruit juice has been shown to have reduced satiety compared to whole fruits. The result is that consuming fruit juice over whole fruits can contribute to increased energy intake during the day.

Dried fruits are also tricky when it comes to weight loss. They are the condensed form of their fresh counterpart, meaning they contain more sugar in one serving and won’t promote fullness on their own due to the low water content.

So you might end up overeating them, which can cause weight gain over time. However, they can still be part of a weight loss program in small amounts because they provide an excellent portable snack. But it is better to combine them with a fat or protein source like nuts or yogurt to promote fullness.

The third fruit form to avoid is all-fruit smoothies. They are another sugar trap sold at markets. Although they contain all-natural ‘fructose’ sugar, they can sabotage your weight loss efforts, just like all-natural fruit juices.

If you’d like to add smoothies to your weight loss program, try having 1-2 portions of fruit combined with greens and a protein source like protein powder, natural yogurt, or vegan milk alternatives such as almond milk or oat milk. Check out our delicious and filling smoothie recipes for starters.

How much fruit is too much fruit?

In conclusion, if you are trying to lose weight, it’s best to stay away from fruit juices or ready-made smoothies and eat whole fresh fruit instead.

But, as with any food, it’s crucial to control your portion sizes while eating fruits. Even though they have natural sugar in them, they can potentially affect your blood sugar levels and weight loss program when consumed in large amounts.

Can I lose 7lbs in 2 weeks?

Looking to speed up your weight loss, here are 7 simple tips that can will leave you 7 lb lighter in just two weeks.

70+ Quick Tips to Lose Weight No One Told You About

drink water, drink water, drink water! Water is one of the best weapons in your battle to lose the pounds. If you increase your water consumption two six to eight glasses per day it will help flush out toxins that are impeding losing the weight you want to lose. Water help speed up digestion as well as other metabolic processes in your body if your body is running more efficiently you will burn more calories each day.

add soup to your menu. Cutting back on the food you’re eating is easier if you start your lunches and dinners off with a small cup of soup. Of course you should choose a broth-based soup and not a cream-based selection. Putting this warm liquid into your stomach before your meal will help prevent overeating and curb your temptation for a second helping

goodbye sugar! Sugar is keeping us unhappy and out of shape. It’s not just candy and ice cream we need to be on the lookout for it’s also Breads and pastas. Besides limiting your sugary snacks to a once-in-a-while treat you can also include switching to brown rice and whole wheat bread to lower your overall sugar intake.

lose the salts! Often the extra weight people carry is due to too much salt in their diet. Salt can be found in many of the foods we consider healthy, frozen lunches canned soups and condiments all have high salt content. During the next 2 weeks train yourself to look at the labels on the foods you eat and see how much sodium is in each before you eat them. Avoiding pre-packaged Foods is a great way to remove the salt from your diet.

keep it moving! When trying to lose weight you must start exercising studies show that even walking a few times a week can help burn the extra calories that you want to burn. 30 + minutes a day is the best way to lose 7 lb in 2 weeks. If you can’t find 30 minutes try splitting it up into two 15-minute periods of exercise per day.

fruits and vegetables. While fruits do contain sugar they have far fewer calories than your traditional sugary snacks. For a super jump start to your weight loss eat steamed vegetables at every meal. These vegetables have a slightly diuretic affect which will help you lose water weight and the nutrients they provide will help keep your body energized and making good choices.

get sleep! When you’re sleep deprived your body makes more ghrelin which stimulates hunger and your leptin levels plummet signaling your brain to eat more food. With these two factors together it’s no wonder that sleep deprivation leads to overeating and extra pounds.

When trying to lose weight we all need help, but with these lifestyle tips you have everything you need to get started losing weight immediately.

What does a stone look like in weight?

What Weighs A Stone? (Compare Your Weight Loss)

When you put in the hard work dieting, losing a stone (14lb) in weight is a pretty exciting landmark.

Units of weight can be difficult to comprehend in terms of a visual amount, so for a bit of fun, I’ve put together this article to help you to compare your weight loss to some everyday food and drink items.

Each item is compared to stone multiples from half a stone to five in charts, so you can quickly find the information you’re looking for.

What is a stone?

A stone is a unit of weight that is mainly used in the UK and its one that has been used across the years as a weight-loss marker.

Losing a stone is a big achievement and a landmark in a weight loss journey where you have multiple pounds to lose to reach your desired target.

Simply put, one stone in weight is equal to:

14 pounds (lb)

6.35 kilograms (kg)

224 ounces (oz)

6350 grams (g)

1- There are 25.4 blocks of lard in a stone

Being a block of fat, lard is often used as a comparison to weight and fat loss.

The average block of supermarket lard weighs 250g (8.8oz), so one stone is equal to 25.4 blocks in total.

The table below converts more stone values into lard, depending on what you need to know:

Weight Loss Weight equivalent in lard (250g blocks)

Half a stone 12.7 blocks

One stone 25.4 blocks

Two Stone 50.8 blocks

Three Stone 76.2 blocks

Four Stone 101.6 blocks

Five Stone 127 blocks

2 – There are 4.2 bags of flour in a stone

Flour is sold in various bag sizes, however, the most common size is 1.5kg (3.3lb), based on this size, there are 4.2 1.5kg bags of flour in a stone.

Use the table below for more flour to weight loss conversions:

Weight Loss Weight equivalent in flour (1.5kg bags)

Half a stone 2.1 bags

One stone 4.2bags

Two Stone 8.5bags

Three Stone 12.7bags

Four Stone 16.9bags

Five Stone 21.2bags

3 – There are 18 cans of fizzy drink in a stone

Although they vary in size, an average 330ml fizzy canned drink weighs around 355g/12.5oz (including the can). Based on this figure there are just under 18 cans of fizzy drink in a stone.

For more drink cans to weight loss conversions take a look at the table below:

Weight Loss Weight equivalent in cans of fizzy drink

Half a stone 8.9 cans

One stone 18cans

Two Stone 35.8cans

Three Stone 53.7cans

Four Stone 71.5cans

Five Stone 89.4cans

4 – There are 6.4 bags of sugar in a stone

This figure is based on 1kg (2.2lb) bag of sugar, which is the most readily available size sold in supermarkets.

Using the assumption that a bag of sugar weighs 1kg (2.2lb), there are 6.4bags of sugar in one stone of weight.

Take a look at the table below for more sugar to weight loss conversions:

Weight Loss Weight equivalent in bags of sugar

Half a stone 3.2 bags

One stone 6.4bags

Two Stone 12.7bags

Three Stone 19bags

Four Stone 25.4bags

Five Stone 31.8bags

bags of sugar in a stone infographic

5 – There are 12 bottles of beer in a stone

You’ve heard of a beer belly, so why not compare weight loss to bottles of beer.

I weighed an unopened bottle of beer (including the bottle) and the total weight is 527g/18.6oz, this means there are 12 bottles of beer in a stone.

Use the table below for more beer bottle to weight loss conversions:

Weight Loss Weight equivalent in bottles of beer

Half a stone 6 bottles

One stone 12bottles

Two Stone 24bottles

Three Stone 36bottles

Four Stone 48bottles

Five Stone 60bottles

6 – There are 26 McDonalds Big Macs in a stone

When you think of junk food, a burger always springs to mind and what better than the iconic McDonalds Big Mac.

The average Big Mac Weighs around 240g in total, this means that there are around 26 Big Macs in a stone.

Use the table below to see more Big Mac to weight loss conversions:

Weight Loss Weight equivalent in Big Mac’s

Half a stone 13 burgers

One stone 26 burgers

Two Stone 53 burgers

Three Stone 79 burgers

Four Stone 106 burgers

Five Stone 132 burgers

7 – There are 33 average-sized oranges in a stone

Oranges are one of the most popular fruits worldwide and it’s fairly consistent in size.

Assuming an average weight of 190g (6.7oz) per orange, there are around 33 average-sized fruits in a stone.

For more orange to weight loss conversions, see the chart below:

Weight Loss Weight equivalent in oranges

Half a stone 17

One stone 33

Two Stone 67

Three Stone 100

Four Stone 134

Five Stone 167

decorative image of oranges

8 – There are 124.5 Mars Bars in a stone

For the chocolate-loving dieters who’ve had to cut down on their favorite sweet treats, comparing a stone in weight to Mars Bars can make it all seem worthwhile.

A standard-sized Mars Bar weighs 51g/1.8oz which means there are 124.5 bars in a stone in weight.

For more Mars Bar to weight loss conversions, take a look at the chart below:

Weight Loss Weight equivalent in Mars Bars

Half a stone 62.3 bars

One stone 124.5 bars

Two Stone 249 bars

Three Stone 373.5 bars

Four Stone 498 bars

Five Stone 622.5 bars

9 – There are around 19 pizzas in a stone

An average 12 inch (dinner plate size) thin-crust pizza weighs around 330g (11.6oz).

Based on an average-sized pizza weighing 330g, there are around 19 pizzas in a stone.

For more pizza to weight loss conversions, take a look at the table below:

Weight Loss Weight equivalent in pizza

Half a stone 9.6pizzas

One stone 19 pizzas

Two Stone 38.5pizzas

Three Stone 57.7pizzas

Four Stone 77pizzas

Five Stone 96pizzas

10 – There are 1587.5 sugar cubes in a stone

The average sugar cube weighs 4g (0.14oz), which means there are 1587.5 sugar cubes in a stone.

Take a look at the table below for more sugar cube to weight loss conversions:

Weight Loss Weight equivalent in sugar cubes

Half a stone 794

One stone 1587.5

Two Stone 3175

Three Stone 4762.5

Four Stone 6350

Five Stone 7937.5

How can I lose 1 kg a day?

Weight-loss doesn't always come easy. If you've looked up how to lose weight before, only to find several options leaving you further confused and making you want to give up before you've even tried. The most effective methods to lose weight and burn fat are the ones that require you to dedicate time for exercise or follow a vigorous diet, but you can lose weight quickly and effectively without having to sweat it out at the gym. And we're not talking about Keto diet or any other diet which helps you lose a lot of weight in minimum time. You can also follow a systematic weight-loss plan where you can lose one kg per day, one day at a time, until you reach your target. All you need to do is set a realistic target and follow the lemonade fast diet to help you achieve it. Just ensure you don't continue this process for long and stop after reaching an attainable goal.

How to lose weight: Lose one kg in one day

According to studies, lemon helps burn fat faster from the body. And so if you're wondering how to lose weight fast, a lemonade fast diet is not a bad idea to consider. The lemonade fast diet, also referred to as the 'Master cleanse lemonade diet' has a ton of health benefits for the body. It is a detox diet that helps the body eliminate toxins and improve the immune system. Other health benefits of lemons are that they help digestion, aid cardiovascular system, maintain clear skin and also delay aging. But if you mix honey with lemonade, it is even better, making it the perfect diet combination. Honey supplies the body with its required energy, cuts the sweet craving, helps digestion and also provides a lot of nutrients to the body, which give you the energy to exercise.

Lemonade diet recipe and structure

This diet mainly comprises lemons and requires you to drink four glasses of lemonade at several intervals throughout the day. During the lemonade diet, you are not allowed to consume market purchased sweets, sugar or juices. And it is essential to ensure that the lemonade is prepared freshly at home with honey and not with sugar.

Ingredients: o 8 cups of water o Squeezed lemon juice (6 lemons) o 1/2 cup of honey o Few ice cubes o 10 mint leaves

While preparing the lemonade or any other drink with lemons or honey, do not let the water reach boiling temperature; the water needs to be lukewarm. Just add all the ingredients into the water and leave the mixture in the refrigerator for a couple of hours to cool. After taking it out, strain it and combine it with your meals.

Breakfast: Drink one glass of lemonade on an empty stomach in the morning, at least 30 minutes before breakfast. Your breakfast should comprise only fruit salad.

Mid-morning snack: Around 11 am, consume another glass of lemonade, one banana and 50 gm of almonds.

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Lunch: Your lunch could consist of vegetable salad with olive oil and lemon juice dressing.

Evening snack: Around 4 pm, you can consume another glass of lemonade and some fruits.

Dinner: Some lemon slices with green salad and grilled fish.

Consume your fourth glass of lemonade for the day two hours before sleeping.

How to lose weight with The Overnight Diet

Weight-loss expert Dr Caroline Apovian created The Overnight Diet to help you lose one kg overnight. The diet is designed to maintain lean muscle, reduce flab and help you lose one kg overnight. The seven-day diet requires you to load up on proteins for the first six days which will keep your body on fat-burning mode and help you lose unwanted fat instead of lean muscle. Whereas on the seventh day, you'll only be required to consume smoothies to give your body a break from solid foods, which will boost weight-loss instantly. When it comes to exercise, Dr Apovian's advice is to combine resistance training with short cardio blasts for about 20 minutes for four times a week, to help you lose weight faster.

The Weight Loss Video I Never Thought I’d Make (Sustainable Nutrition Tips)

Here are a few dos and dont's while trying to lose one kg per day

While on a diet, follow these tips:

Avoid eating carbs such as bread, potatoes and rice

Consume sufficient amount of protein such as egg whites, meat, pulses which are low in carbs etc.

Avoid fats altogether

Avoid junk food and sodas

Consume plenty of water

Avoid lying flat on the bed

Exercise for at least 40 minutes a day, because only a diet is not going to help you achieve your goal. Your exercises could be interspersed with your daily activities such as walking or jogging.

Playing a sport could be advantageous for quicker weight-loss such as swimming.

Do not check your weight every single day to see if you've shed that 1 kilo. Give it time. Your intestines still need to be emptied before your body reveals your true weight.

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Note that this website does not provide medical advice and since causes for being obese or overweight vary from person to person weight loss results are also bound to vary. No individual result should be seen as typical.

Do you weigh more on your period?

Is weight gain normal?

During your period, it’s normal to gain three to five pounds that goes away after a few days of bleeding.

It’s a physical symptom of premenstrual syndrome (PMS). PMS includes a wide range of physical, emotional, and behavioral symptoms that affect women several days to two weeks before their period.

These symptoms are caused by the hormonal changes during the menstrual cycle.

PMS is very common. More than 90 percentTrusted Source of women who menstruate experience PMS.

Let’s look at a few reasons why women often gain a few pounds during their period.

Causes

Weight gain and that bloated, sore feeling in your abdomen are common symptoms during your period. You might feel this way for a number of reasons.

Hormonal changes

Hormonal changes can cause weight gain by increasing water retention.

In the days before your period, estrogen and progesterone rapidly decrease. This tells your body that it’s time to begin menstruation.

Estrogen and progesterone also control the way your body regulates fluid. When these hormones fluctuate, the tissues in your body accumulate more water. The result is water retention, or edema.

Water retention may cause swelling or puffiness in your breasts, stomach, or extremities. This increases body weight, but not fat.

Water retention is a common PMS symptom. It affects 92 percentTrusted Source of women who menstruate.

Bloating

Period bloating or stomach cramps can make your clothes feel tight and uncomfortable. This isn’t true weight gain, but you might feel like you’ve gained a few extra pounds.

During your period, hormonal changes can increase gas in your gastrointestinal (GI) tract and cause bloating. Water retention in your abdomen may also lead to bloating.

Bloating can be described as feeling tight or swollen in your stomach or other parts of your body.

Stomach cramps can also cause the sensation of weight gain. These cramps are caused by chemicals called prostaglandins that are released by your uterus. Prostaglandins make your uterus contract and shed its lining. This causes abdominal pain during your period.

Bloating may start five days before your period and continue into the first few days of menstruation. Stomach cramps, which begin one or two days before your period, can also last for a few days.

Food cravings or overeating

The hormonal changes during your period can also make you overeat.

In the week before your period, progesterone levels increase. Progesterone is an appetite stimulant. As progesterone rises, you might eat more than usual.

Estrogen also regulates serotonin, a neurotransmitter that controls mood and reduces appetite. When estrogen drops right before your period, so does serotonin. The result is a bigger appetite.

Low serotonin can also increase sugar cravings because high-carbohydrate foods help the body make serotonin. If serotonin is low, the brain craves more sugar. Eating high-sugar foods can increase your calorie intake and lead to weight gain.

Your metabolic rate fluctuates during your menstrual cycle, so when it rises — and your body is burning more calories — you might have a bigger appetite and crave high-calorie foods.

Gastrointestinal issues

Throughout your cycle, hormonal fluctuations can lead to GI issues like constipation, diarrhea, and abdominal pain. The discomfort and bloating in your stomach can make you feel like you’ve gained weight.

Progesterone increases a week before your period. This impairs intestinal muscle contractions, resulting in slow digestion and constipation.

As your period begins, your uterus releases prostaglandins. Prostaglandins cause muscle contractions in the uterus and gut. You may have pelvic and abdominal pain.

Prostaglandins can also cause diarrhea by disrupting electrolytes and fluid balance in the small intestine.

It’s common for healthy women to have GI issues before and during their period.

Decrease in magnesium

When your period begins, magnesium levels gradually decrease. This drop can provoke sugar cravings and contribute to weight gain.

Magnesium is a mineral that regulates your body’s hydration status. Low levels of magnesium can cause dehydration.

However, dehydration can mask itself as hunger. It can also make you desire sugary foods when you’re just thirsty.

Eating high-sugar foods can contribute to weight gain.

Skipping workouts

When you have bloating and cramps, you might be more likely to skip exercise. This can contribute to weight gain, especially if you have increased hunger or cravings.

A week before your period, estrogen and progesterone both increase, causing fatigue and low endurance. It might feel uncomfortable to exercise as it gets closer to your period.

Other symptoms

In addition to weight gain, you may have other physical and emotional symptoms during your period. These changes may show up with or without weight gain.

Possible symptoms include:

tender breasts

constipation

diarrhea

cramps

headache or backache

low noise or light tolerance

fatigue

acne

difficulty sleeping

anxiety or stress

crying spells

mood swings

irritability

poor concentration

low sex drive

You might experience different symptoms each month or as you get older. Every woman is different.

More than 90 percentTrusted Source of women experience some combination of these symptoms.

Treatments

It’s possible to reduce water retention and bloating during your period through home remedies, lifestyle changes, and medications.

You can:

Drink more water. It sounds counter-intuitive, but staying hydrated can reduce water retention. Your body will conserve more fluids if you’re dehydrated.

Stock up on healthy foods. If you’re prone to cravings, keep nutritious options handy. Try eating foods like fruits or protein bars when a sugar craving strikes.

Take diuretics. Diuretics are pills that reduce water retention by increasing urine production. Ask your doctor for a prescription.

Take magnesium supplements. Make sure to check with your doctor before taking any supplements. But, if you get the go-ahead, magnesium may decrease:

water retention

bloating

sugar cravings

emotional symptoms

Keep moving. You can reduce fluid buildup by walking and moving around. Exercise will also make you sweat and get rid of excess water.

Prevention

By practicing healthy habits throughout the month, you can prevent weight gain or water retention during your period.

Here’s what you can do:

Exercise regularly. Regular aerobic exercise can lessen symptoms during your period. Aim for 30 minutes of exercise each day.

Stay hydrated. Drink enough water throughout the month. This will prevent your body from conserving fluids.

Reduce salt intake. Eating too much sodium will increase water retention. To decrease your salt intake, limit or avoid processed foods.

Skip caffeine and sugar. Foods and drinks with caffeine and sugar may worsen bloating. Avoid these foods two weeks before your period.

Avoid foods that give you gas. Stay away from these foods throughout the month, not just when you have symptoms.

The bottom line

It’s normal to gain about three to five pounds during your period. Generally, it will go away a few days after your period starts.

Period-related weight gain is caused by hormonal fluctuations. It may be the result of water retention, overeating, sugar cravings, and skipping workouts due to cramps. Period bloating and gastrointestinal issues might also create the sensation of weight gain.

To ease water retention, stay hydrated and reduce salt intake. Move around and get regular exercise. You can also take diuretics for water retention or magnesium for bloating.

If you have severe cramps, abdominal pain, and bloating during your period, talk to your doctor.

Is your weight in the morning your true weight?

There are right and wrong ways to getting an accurate picture of your health.

It’s health resolution time, which for many people means storming Google with questions about getting and staying fit.

A lot of the answers that bubble up are going to center around losing weight — so the first thing to know is: It is 100 percent OK to love your body and still want to lose weight.

Body positivity and weight loss aren’t mutually exclusive. The positivity lies in how you set your intention and goals to be happiest with you.

One way to practice holistic health is to challenge how you face your scale

When it comes to staying healthy, there’s never one method of measurement. Relying solely on the scale is where the scale gets its bad rap.

Still, weighing yourself can be tricky. What kind of scale should you get it? Should you weigh yourself if you’re trying to build muscle? Do the rules change if you’re just trying to lose weight?

In other words, what exactly is the right way to weigh yourself?

Weigh yourself…

1x week

in the mornings

same way every time (e.g., after pooping, with or without clothes)

with a tracker

only if it doesn’t trigger anxiety or disordered eating

1. Weigh yourself once a week

If you’re tracking progress, you might be tempted to hop on the scale on a daily basis — but don’t.

Her SECRET METHOD For Weight Loss Will BLOW YOUR MIND | Liz Josefsberg on Health Theory

“There’s no reason to weigh yourself more than once a week. With daily water fluctuations, body weight can change drastically on a day-to-day basis,” says Rachel Fine, registered dietitian and owner of To the Pointe Nutrition.

“Weighing yourself at the same time on a weekly basis will give you a more accurate picture.”

2. Weigh yourself in the morning

When your weekly weigh-in rolls around, don’t hop on the scale after drinking a bottle of water or eating a meal. For the most accurate weight, weigh yourself first thing in the morning.

“[Weighing yourself in the morning is most effective] because you’ve had adequate time to digest and process food (your ‘overnight fast’). It won’t be affected by what you’ve eaten or haven’t quite processed yet,” says Lauren O’Connor, registered dietitian and owner of Nutri Savvy Health.

If I can weigh myself at the gym, why should I invest in a scale for my home?

Anonymous patient

If you’re really committed to weight loss, weighing yourself at home is the better option. Not only can you weigh yourself first thing in the morning (like O’Conner recommends), but you can also make sure your scale is calibrated correctly and giving you an accurate reading — which is something you can’t do at the gym.

Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

3. Keep factors consistent

If you want the number on the scale to be accurate, you have to keep the variables to a minimum.

If you weigh yourself naked one week and decked out in workout clothes the next, the number on the scale is going to be different — but it’s going to have nothing to do with how much weight you’ve gained or lost. (Sneaker weight doesn’t count!)

Be consistent when you weigh yourself. Weigh yourself at the same time. If you go to the bathroom before you jump on the scale, go before you do it again next time. Weighing yourself without clothes? Keep it that way, or try wearing the same clothes week to week.

4. Track your progress

You’re weighing yourself once a week. You’re seeing the number on the scale go down. But if you really want to squeeze the most benefit out of your relationship with your scale, you need to track your progress.

Tracking your weight loss — whether that’s by keeping a spreadsheet of your weekly weigh-ins or using a weight loss app — will help you get a better overall picture of what’s happening with your body.

It’ll help you identify patterns, make sure things are moving in the right direction, and can also motivate you to keep going when you feel like abandoning your diet and weight loss goals.

Make it automatic Even better? Invest in a smart scale, which connects to an app on your phone. Not only will the scale and app automatically track your weight loss progress, but smart scales also measure things other than weight, like body fat percentage and muscle mass, which can give you a better overview of your health as a whole.

5. Completely ditch the scale

It’s OK to give up the scale, especially if it’s not making you feel any healthier or better about yourself.

Tried it and all it did was give you anxiety? Ditch it.

Does its presence trigger a spiral of negative thoughts? Dump it and consider that 2 pounds lost!

Sometimes the best measurement is progress, including discovering that the scale isn’t for you.

For people with eating disorders or disordered eating habits, a scale in your home can be completely unnecessary. Weigh-ins can be left to meetings with your healthcare provider so you can focus your energy on other things that make you healthy and happy.

Use the number on the scale as one way to gauge your health — not the only way

It’s important to remember that while the scale is a helpful way to gauge your progress, it’s by no means the only way. Part of weighing yourself the right way is recognizing that the number on the scale doesn’t always tell the whole story.

If you choose to weigh yourself once a week, invest in a smart scale that gives you more information than just your weight, like body fat percentage and muscle mass — but also track your progress in other ways too.

“There are many other ways to check in besides the scale, including your energy levels… how tight your clothes are fitting, [and] tracking food and exercise,” reminds O’Conner.

By learning and relying on other signs, you may ultimately be able to ditch the scale — especially after it runs out of batteries.

What drink burns fat while you sleep?

Seeking for drinks that burn fat while sleeping? In need of drinks that can help with weight loss? I got you!

In this blog post, I will discuss the different drinks that can help you lose weight while catching some z’s. I’ll also answer some popular questions that people have regarding fat loss while sleeping.

So, if you’re looking to drop a few pounds, keep reading for information on how to drink your way to a slimmer waistline!

overnight weight loss drink

How do you burn fat while sleeping?

It’s actually pretty simple – your body burns fat while you’re sleeping, just as it does when you’re awake. This is because even when you’re asleep, your body is using energy for things like breathing, digesting food, and keeping your heart rate steady.

What drinks burn the most fat?

There is no one-size-fits-all answer to this question, as the best drink for weight loss while sleeping will vary from person to person. However, some drinks that may help you burn more fat while sleeping include green tea, water with lemon or lime juice, and black coffee.

What can I drink to lose belly fat while sleeping?

Again, there is no one-size-fits-all answer to this question. However, drinking plenty of water before bed and avoiding sugary drinks can help you lose weight, including belly fat. If you want more ideas, check out the full list I’ve given in this blog!

10 Drinks That Burn Fat While Sleeping

Let me take you through some of the best overnight weight loss drinks.

1. Apple Cider Vinegar

Apple Cider Vinegar is a great drink to help you burn fat while sleeping. It contains acetic acid, which helps the body break down stored fat cells and use them for energy.

ACV also has other health benefits, such as improved digestion and reduced blood sugar levels.

drink this before bed and body fat melts

2. Celery Juice

Don’t turn your noses up yet! Celery juice is amazing for fat burning. It’s low in calories but contains important nutrients like potassium and vitamin C that can help with weight loss.

Plus, drinking celery juice before bed may help reduce bloating and water retention.

overnight weight loss drink

3. Turmeric Milk

Turmeric milk is a soothing and delicious drink that’s proven to burn fat while sleeping.

Curcumin, the active ingredient in turmeric, helps to boost metabolism and promote weight loss.

Plus, it has anti-inflammatory properties that can help improve sleep quality.

keto drink before bed

4. Grape Juice

Grape juice is high in antioxidants, which can help to boost metabolism and promote weight loss.

It’s also a good source of fibre, potassium, and vitamin C – all of which are essential for healthy fat loss.

Remember, I said grape juice, not wine!

What drinks burn the most fat?

5. Kefir

Kefir is a fermented milk drink that’s high in probiotics which are a beneficial bacteria that help to support gut health amongst many other health benefits.

Kefir has been shown to boost metabolism and promote weight loss, making it an ideal drink for those looking to burn fat while sleeping.

6. Aloe Vera Juice

Aloe Vera Juice is a wonderful drink for weight loss. It’s high in antioxidants and polysaccharides, which promote healthy digestion and it has a ton of electrolytes, which can help to regulate water balance and improve sleep quality.

It’s not just for making your skin radiant, you know?

7. Protein Shake

Protein shakes help you build muscle. The more muscle mass your body has, the more calories you burn at rest. source

A glass of protein shake before bed means that you’ll be shedding pounds even as your body snores!

Pro tip – have Greek yoghurt protein shake for maximum effect.

Best fat burning teas before bed:

8. Ginger Tea

Ginger is a historically proven fat burner. It’s high in antioxidants and anti-inflammatory compounds, which can help to improve digestion and reduce inflammation. source

Make a delicious ginger fat burning tea before bed for an added weight loss boost!

fat burning tea before bed

9. Cinnamon Tea

Cinnamon tea is a warm, flavourful drink that boosts metabolism and promotes weight loss.

Many studies have shown that it can regulate blood sugar levels and improve insulin function – all of which lead to healthy fat loss. source

Cinnamon also has a sweet and spicy flavor that makes it perfect for a night-time tea!

tea that helps you lose weight

10. Oolong Tea

Oolong tea is a type of Chinese green tea that’s been fermented. It’s known for its thermogenic effects, meaning it helps the body burn more calories.

So, whether you’re awake or asleep, this tea will help you shed those extra pounds.

Conclusion

These are some of the best drinks for burning fat while sleeping. If you’re looking to trim down those pesky love handles or lose weight in general, try incorporating some of these delicious beverages into your bedtime routine. Your body will thank you for it!

How can I get slim in 2 weeks?

Fitness professionals weigh in on the tips they always offer when a client wants to lose weight.

While working out is an obvious method of weight loss, it might be less obvious that drinking water can help you reach your goal weight.

Decreasing your calorie intake while incorporating healthy fats will get you on the right track.

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Want some effective strategies to get results ASAP? Here, fitness professionals share their best tips on how to drop weight in two weeks.

Decrease your calorie intake.

diet vegetables healthy eating salad

You don't need snacks in between meals. Shutterstock

While you can file this under things you already know to be true, personal trainer Chrissy Lundgren says too many people discount the impact of making simple adjustments. As a general recipe to lose weight, you need to eat less than you burn each day, she says. Meaning the fewer calories you consume, the more weight you'll lose. "You don't need snacks in between meals. Your body will fend for itself and burn off excess fat and stored energy in between those clean meals. Cut calorie intake," she says.

Take a HIIT.

Workout Class

High-intensity interval training has many proven benefits. Lynne Sladky/AP

You probably know high-intensity interval training (HIIT) is the basis of most exercise classes. This type of workout challenges you to give full energy for short periods of time interspersed with active rest to allow you to recover. On a walk, every three minutes you could run for a minute, then walk for another three minutes to catch your breath. Then run for a minute again. Not only is this effective for burning fat and calories, but it keeps your metabolism revving for hours after you finish. "To fully reap the benefits of this style training, this cycle should go on repeatedly for 20 to 50 minutes. The body will burn calories during the workout, but will also burn fat post workout due to post-exercise oxygen consumption," explains fitness expert and professional Cody Patrick.

Stop eating sugar.

1990 — Chocolate lava cake

Avoid empty calories. Ekabhishek/ Wikimedia Commons

You're in a bind on the way to pick up your kiddo from school and you're on the edge of that dangerous combination of hunger and anger—you're hangry. What do you turn to? For many overworked folks, processed foods are the fastest and easiest solution. But, if you're trying to improve your health ASAP, physical therapist Lauren Lobert, DPT, OMPT, CSCS, says cutting back on sugar is step number one: "Our fast-paced, on-the-run lifestyles typically lead to consuming an abundance of processed foods that are easy to make and quick to eat. Unfortunately, these food choices are often packed with empty calories most commonly in the form of sugar or one of its derivatives." Instead, opt for these weight-loss foods to help you shed pounds fast.

Work out at least 30 minutes a day.

Runner Stretching

Work up a sweat. Mooshny/Shutterstock

It's tough to look slimmer if you're not working up a sweat to earn those lean muscles. Lundgren says while you don't have to go overboard to see results, you do have to prioritize daily fitness. She suggests 30 minutes of cardio and 30 minutes of strength training. Don't think weights matter? Think again: she says workouts with added KGs burn more calories than basic cardio.

Drink 64 ounces of water.

water drink glass drinking

Extra points if you add lemon. Pexels

In between meetings, while at your desk, when you hear your alarm clock go off—whenever you think of it, drink up. Lundgren describes water as our internal flushing system since it helps to rid our bodies of unnecessary waste and build-up. For a two-week turnaround, she suggests drinking 64 ounces a day. "Drink eight ounces of warm water and lemon as soon as you wake up and right before you go to bed. This allows the food to break down easier and you'll use the bathroom to flush out the toxins," she shares. Try these tips if you've hit a weight-loss plateau.

Get enough sleep.

tina fey sleep

Sleeping allows your body to renew. NBC Universal Television

The urge to see one more episode of your favorite television show and still fit in a gym trip before work can end up doing you more harm than good. Lundgren stresses the necessity of sleep, explaining that when you log enough hours in bed, your body will return the favor twofold in your physique. "You need to allow your body to renew itself. Allow your muscles to build and restore, which will allow you to burn more calories in your workout," she shares.

Choose whole foods.

fruits and vegetables

Vegetables are a necessary part of weight-loss. Sean Gallup/ Getty Images

The biggest impact on weight loss comes from shifting your eating habits, says Lobert. She recommends shaping your diet to feature whole foods only: fruits, vegetables, meat, seafood, poultry. "Whole foods have not been stripped of their nutrients the way processed foods have been, and this gives your body and metabolism the tools it needs to run optimally," she explains. Check out these inspiring weight-loss secrets from people who lost over 50 pounds.

Eat healthy fat.

Avocado toast

Eating more healthy fats means eating less carbs. Yulia Sverdlova/Shutterstock

Lobert explains if you want to burn fat, you have to become fat-adapted, meaning your body needs to switch the primary energy source it uses to fuel your activities. "By eating healthy fats with every meal and fewer carbohydrates, fat becomes the more readily accessible fuel over sugar. You will also feel less hungry when you eat slightly more fat each meal," she adds.

Consider intermittent fasting.

Alarm Clock

Be sure to check with your doctor before trying any type of fasting. coyot / Pixabay

This technique is a great way for the digestive system to catch up and burn calories, says Patrick. He believes it can help teach the body to use its stored fat for energy. "I myself practice intermittent fasting by finishing my last meal of the day no later than 8 p.m. and then fasting until noon the following day. This gives my body a full 16 hours to totally process everything in my digestive tract and rely on my stored fat for energy," he shares. "Disclaimer: Everyone's body is different. You should assess your own response to this with regards to energy levels. It gets easier with practice." Be sure to check with your doctor before trying any type of fasting. You'll also want to try these 42 fast, easy tips to lose weight fast.

Don't dismiss cardio.

run jogging exercise couple dog central park

Cardio will burn off a few extra calories. Eduardo Munoz/REUTERS

Interval training is good, but don't forget regular-paced cardio—it helps build endurance and can give your body a break, whether you're walking on an incline on a treadmill for an hour or cycling your way through an episode of Friends. "This form of exercise keeps your heart rate moderate and will burn off a few extra calories without adding stress to the body," Patrick shares. "This allows you to still go hard the next day at the gym and it also won't rev you up so much that you'll have trouble sleeping at night. Anything that keeps the heart rate elevated will work but just don't go too high." But that's not the only way to drop pounds. Try these 50 ways to lose weight without a lick of exercise.

Does drinking water on an empty stomach help you lose weight?

The benefits of drinking water on an empty stomach are based on emerging or tangentially related scientific research. The benefits of drinking water on an empty stomach include positive effects for flushing toxins from the body, increasing energy and immunity, reducing weight and increasing metabolism, and preventing headaches and kidney stones. It aids in the cleansing of bowels and improves hair and skin health. Anecdotally, many people have reported feeling better after inculcating the habit of drinking water on an empty stomach, especially in the morning when the body is dehydrated.

Studies have generally not been conducted on the specific benefits of drinking water on an empty stomach, but there have been studies on the benefits of drinking water in the morning, before meals, and before exercise when the stomach is generally empty.

Drinking between 250ml and 500ml in the morning or before meals is commonly recommended, with no more than 1 liter per hour best because this is the maximum the kidneys can process. The benefits of staying hydrated throughout the day are also scientifically well established and show that drinking any type of potable water is important for maintaining the body’s homeostasis.

Miraculous Benefits of Eating Fruits

These are some of the key benefits of drinking water on an empty stomach.

Drinking water on an empty stomach flushes toxins from the body.

Drinking water on an empty stomach increases energy.

Drinking water on an empty stomach cleanses your bowels.

Drinking water on an empty stomach helps in reducing weight.

Drinking water on an empty stomach speeds up your metabolism.

Drinking water on an empty stomach promotes healthy hair.

Drinking water on an empty stomach strengthens the immune system.

Drinking water on an empty stomach prevents kidney stones.

Drinking water on an empty stomach improves your skin.

Drinking water on an empty stomach prevents headaches.

Arctic Water Refreshment in the Morning

Table of Contents

1. Drinking Water on an Empty Stomach Flushes Toxins from the Body

2. Drinking Water on an Empty Stomach Increases Energy

3. Drinking Water on an Empty Stomach Cleanses Your Bowels

4. Drinking Water on an Empty Stomach Helps in Reducing Weight

5. Drinking Water on an Empty Stomach Speeds Up Your Metabolism

6. Drinking Water on an Empty Stomach Promotes Healthy Hair

7. Drinking Water on an Empty Stomach Strengthens the Immune System

8. Drinking Water on an Empty Stomach Prevents Kidney Stones

9. Drinking Water on an Empty Stomach Improves Your Skin

10. Drinking Water on an Empty Stomach Prevents Headaches

What Are Some Things to Know about Drinking Water on an Empty Stomach?

How Much Water Should You Drink on an Empty Stomach?

When Is the Best Time to Drink Water on an Empty Stomach?

What Type of Water Should You Drink on an Empty Stomach?

Is Drinking Lemon Water on an Empty Stomach Harmful?

What Is the Effect of Drinking Turmeric Water on an Empty Stomach?

1. Drinking Water on an Empty Stomach Flushes Toxins from the Body

Medical experts say drinking water on an empty stomach flushes out toxins from the body. Drinking water when there is nothing present in your stomach allows the body to do its job more effectively. Doctors with Pinnacle Care Internal Medicine in Arizona say that “by drinking water immediately after waking up, your body is releasing toxins, which begins movement in your bowels. The water also purifies your colon, letting the organ absorb nutrients faster naturally.”

The body has its own processes to flush out toxins - the liver cleanses the system by changing the chemical nature of many toxins, and the kidneys filter them out of the blood via the urine. Some toxins can be easily removed but some require additional intervention. The presence of water improves the functions of the liver and kidneys to help dilute toxins in the bloodstream, making it easier to expel the waste material from the body.

This is why Dr. Steven Guest, a kidney specialist with Kaiser Permanente, says that “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate”. The Arthritis Foundation agrees, saying that “if there’s a magical elixir you can drink, it’s water. Hydration is vital for flushing toxins out of your body, which can help fight inflammation”.

The diagram below shows some of the pathways by which toxins enter, and are removed from the body.

Process of Detoxification in Body

2. Drinking Water on an Empty Stomach Increases Energy

Drinking water is key to maintaining your energy levels. All the more so when you have an empty stomach after sleeping or other prolonged periods without water. Nathalie Pross, the Principal Clinical Scientist at Hoffmann-La Roche in Basel, Switzerland substantiated the claim that dehydration has detrimental effects on mood and performance in a 2014 study. She found that cognition tends to be impaired when you are dehydrated. This is especially the case for the elderly or children versus young, healthy adults who may have greater and more efficient resources.

Similarly, a 2019 study conducted on male college students in Cangzhou, China found that the subjects performed worse in cognitive tests and exhibited greater mood disturbance when dehydrated, and that these effects tended to decrease after they were allowed to rehydrate. Some notable results from this study are shown in the following plots.

Effects of Dehydration on Cognitive Function

Similar results were seen in a study entitled “Is Water-Only Fasting Safe?” by Ewa Ogłodek, MD, and Professor Wiesław Pilis from Jan Dlugosz University in Poland. The study looked at the efficacy of water-only fasting (WF) which is the absolute cessation of food consumption while consuming water only, meaning water is regularly being drunk on an empty stomach. The trial followed 12 middle-aged men who engaged in WF over a course of 8 days and noted a significant increase in the plasma concentration of β-HB. β-HB (β-hydroxybutyrate) supplies energy to the brain.

An increase in β-HB levels allows the body to be more energetic and helps to prevent or improve the symptoms of various age-associated diseases. The study noted that plasma osmolality was reported to be significantly decreased after 8 days of WF. Reduced plasma osmolality implies that chemicals are more diluted in the blood and give the body the energy to perform its job efficiently.

Iceberg Water for Hydration

3. Drinking Water on an Empty Stomach Cleanses Your Bowels

“Water prevents constipation and helps our bowels expel waste” according to internal medicine specialist Dr. Jasvinder Anand of India’s Medanta Medicity Hospital. Water acts as a lubricant for the colon, and lack of it can trigger digestive ailments. Drinking water when the stomach is empty is one way to help prevent such ailments.

Dehydration is one of the most common causes of chronic constipation according to a 2006 paper that was medically reviewed by Minesh Khatri, MD. The digestive system needs water to keep food waste moving through it. If you don't have enough water in your body, the large intestine soaks up water from your food waste which causes you to have hard stools that are difficult to pass.

This was backed by a 2005 study on 898 children by A.Comas Vives et al at the Departamento Médico Solvay Pharma in Barcelona. According to the results, 73.4% of the children with intestinal constipation had a fluid intake of less than 4 glasses a day compared with only 47.1% without constipation.

Constipation Vs. Dehydration Vives

4. Drinking Water on an Empty Stomach Helps in Reducing Weight

Science backs the claim that drinking water on an empty stomach helps in reducing weight. This is because it has a filling effect, as water takes up space in the stomach. This can cause you to limit food intake that would otherwise contribute to unwanted weight gain.

According to a 2008 study by Brenda M. Davy and her team from the Department of Human Nutrition, Foods and Exercise at Virginia Tech, consuming approximately 500 ml (2 cups) of water 30 minutes before a meal when the stomach is empty reduces meal intake by approximately 60 - 74 kcal in adults. The specialists observed a group of 24 overweight adults and concluded that adults who drank water on an empty stomach ate 13 percent less food than adults who didn’t drink fluids before eating. The following plot from the Virginia Tech study shows the results for all participants.

Effect of Pre-Meal Water Intake on Meal Size

Similar results were seen in a 2016 study by Robert A Corney and his colleagues at the School of Sport, Exercise and Health Sciences at Loughborough University in the UK. Participants who drank two glasses of water immediately before a meal ate 22% less than those who didn't drink any water prior to eating.

The temperature of the water plays a significant role. There have been claims that drinking cold water on an empty stomach jump-starts your metabolism. Clive Brown and his team of researchers from the University of Fribourg in Switzerland conducted a study in 2006 that noted that drinking cold water at 37°F (3°C) caused a 5% increase in the number of calories burned.

This is supported by another study entitled Water Induced Thermogenesis by Michael Boschmann and his team of researchers at the Medical Faculty of the Charité of Humboldt-University, which found that drinking cool water had a greater effect on increasing metabolic energy expenditure than drinking water warmed to approximately body temperature. These results are displayed in the plot below.

Effect of Water Temperature on Metabolic Function

Based on these studies, science points to the fact that drinking water, especially on an empty stomach, helps in reducing weight, and that this effect is greater if the water is cold.

5. Drinking Water on an Empty Stomach Speeds Up Your Metabolism

There is clear scientific evidence that indicates drinking water on empty stomach speeds up your metabolism. According to a 2003 study by Michael Boschmann et al. from the Medical Faculty of the Charité at Humboldt-University, drinking 500 ml of water increased metabolic rate by 30 percent. The study followed 14 adults (7 males and 7 females) and concluded that the increase occurred within 10 minutes and reached a maximum after 30-40 minutes. The study goes on to note that drinking 2 liters of water per day would augment energy expenditure by approximately 400 kJ. The graph below shows the increase in energy expenditure reported for each participant in this Boschmann et al. study after drinking water.

Effect of Drinking Water on Metabolism

Drinking water appears to stimulate thermogenesis or heat production, according to a scientific study on water drinking habits entitled “Yes, Drinking More Water May Help You Lose Weight” published under the umbrella of Johns Hopkins University. The body has to expend energy to warm the fluid to body temperature, and the more energy expended by your body, the faster your metabolism (the process by which your body converts what you eat and drink into energy).

Health professionals back the claim that drinking water assists your metabolism. Alissa Rumsey, a registered dietitian with the Academy of Nutrition and Dietetics said drinking water regularly “does ensure that your metabolism is functioning optimally".

6. Drinking Water on an Empty Stomach Promotes Healthy Hair

While there is no evidence to show a correlation specifically between drinking water on an empty stomach and hair health, proper consumption of water, in general, does do so. According to the US National Research Council, water contains minerals like iron, zinc, copper, and calcium that are needed for maintaining hair health.

Copper can affect the pigmentation of your hair and its deficiency can cause hair abnormalities. Calcium keeps your hair healthy and shiny. A deficiency in iron or zinc can cause temporary hair loss whereas its supplementation can stimulate hair growth.

The quality of the water consumed affects hair quality according to a study by J. Lu and F. Yuan from The Arctic University of Norway. Drinking water is the primary source for the trace elements that hair needs to be healthy and hydration is essential for improved hair health regardless of the timing.

The USA's National Center for Biotechnology Information found local water provided up to 4.9% of the daily requirement of copper, up to 15% of the zinc, and up to 3.3% of the iron required by a 70kg adult.

Likely contributions to daily water intake requirements

7. Drinking Water on an Empty Stomach Strengthens the Immune System

Scientific research supports the claim that drinking water on an empty stomach strengthens the immune system by improving various body functions. In a study conducted by Gohar Sedaghat et al. at the Department of Nutrition of Iran’s Zahedan University, 40 patients with Type 2 Diabetes were given water on an empty stomach. At the end of 8 weeks, the subjects had lower BMI, waist circumference, and greater weight loss, as well as lower fasting blood sugar levels.

Additionally, drinking water on an empty stomach had caused a reduction in cholesterol levels (LDL-C), triglyceride, and copeptin. High triglyceride levels cause thickening of the artery wall and increase the chances of heart diseases where high levels of copeptin increase the risk of chronic kidney diseases. These charts summarize the results of the Sedaghat study.

Effects of Pre-Meal Water Intake

In another 2020 study, Yumi Nakamura from Suntory Global Innovation Center in Kyoto Japan collaborated with colleagues from different research centers to undertake a randomized control trial involving 24 healthy Japanese men and 31 healthy Japanese women for 12 weeks. Subjects were required to drink 550 ml (2 cups) water on top of habitual fluid intake within 2 hours of waking up, and 550 ml water 2 hours before bedtime.

The study used urine, saliva, and blood as biomarkers and came to the conclusion that this pattern of water supplementation showed numerous health benefits that positively impact the body’s immunity. These include increased body temperature, reduced blood urea nitrogen, dilution of blood waste materials, and improved kidney function. Systolic blood pressure also decreased on average from 123.8 to 117.4.

According to a study entitled “Changes in the Blood Components Caused by Water Intake” by Hyun-Kyung Kim, Soo-Hwan Kim, Jae-Ki Ryu at the Gimcheon University in Korea, steady and sufficient water intake (which includes in the morning and other times where the stomach is empty) contributes to alleviating anemia by increasing hemoglobin.

Additionally, it may decrease the risk of cardiovascular disease by decreasing platelet activation and concentrations of high-sensitivity C-reactive protein (hs-CRP). CRP is used to assess the risk of cardiovascular disease. Furthermore, a steady intake of water may improve immune function by increasing the concentration of the components of immunity.

Iceberg Water Drinking Time

8. Drinking Water on an Empty Stomach Prevents Kidney Stones

Drinking water is essential for preventing kidney stones. The European Association of Urology’s guidelines suggest that daily fluid intake that achieves at least 2.5 liters of urine output per day can protect against kidney stones because chronic dehydration can result in kidney stones. Despite the well-known positive effects of high fluid intake, thus far there is only a small amount of research to date regarding the benefits of the specific timing of drinking water.

One possible piece of evidence comes from a study conducted by Gohar Sedaghat et al. at the Department of Nutrition of Iran’s Zahedan University. 40 patients with type 2 diabetes were given water on an empty stomach and at the end of 8 weeks, patients exhibited a decrease in copeptin levels. High copeptin levels are indicative of chronic kidney diseases.

This Youtube video was produced by the Mayo clinic to describe the causes of and ways to prevent kidney stones.

9. Drinking Water on an Empty Stomach Improves Your Skin

The skin is 70-75% water and drinking water is believed to improve skin quality regardless of when one drinks it. While there have not yet been studies done on whether the timing of drinking matters for skin health, Dr. Steven Deliduka, a board-certified dermatologist with Forefront Dermatology, says that “Without adequate water intake, skin appears duller. Proper hydration levels help the skin to become plump and improve its elasticity meaning it’s less likely to crack and have irritations and blemishes.”

A 2007 study in the International Journal of Cosmetic Science looked at the effects of long-term water intake on skin health. The study found that drinking 2.25 liters (9.5 cups) of water every day for four weeks had a significant impact on skin density and thickness.

The health benefits of drinking water in the morning and before meals already make it beneficial to drink at these times when the stomach is empty. So skin health is an added benefit even if there is not yet data showing if the timing has a specific added benefit.

10. Drinking Water on an Empty Stomach Prevents Headaches

Headaches are strongly linked to dehydration and drinking water can assist in preventing headaches.

Faezeh Khorsha et al. at the Department of Community Nutrition of Tehran University researched the association between dehydration and headaches by working with 256 women (18-45 years old) for 30 days. The results of her study showed that the severity of migraine disability, pain severity, headaches frequency, and duration of headaches were significantly lower in those who consumed more water.

Arctic Water for Pure Health

Ayurvedic medicine also teaches that water helps with headaches. According to Dr. L.A Dongarwar who has over 35 years of experience in Ayurveda, dehydration is one of the major causes of headaches as the cells crave water for proper functioning. Drinking water, especially on an empty stomach, gives the cells their much-needed hydration, thereby preventing headaches.

There is no research on whether drinking when the stomach is empty has additional positive effects over any other time, but because drinking on an empty stomach in the morning and before meals is beneficial, headache prevention is a further bonus.

What Are Some Things to Know about Drinking Water on an Empty Stomach?

Some things to know about drinking water on an empty stomach are that pregnant women should not do it because regular food consumption is important, and that one should not drink to excess despite the hunger or thirst brought on by an empty stomach.

According to the Sickness & Vomiting in Pregnancy Information Leaflet by the UK’s National Health Service (NHS), pregnant women should eat often precisely to prevent the stomach from becoming empty and to prevent low blood sugar. They recommend regular meals and snacks, eating at least six times daily, even if nauseous or vomiting. Drinking non-caffeinated fluids consistently alongside eating is very important, with a recommended 1.5 to 2.5 liters per day. Food and fluids go together when pregnant, so drinking water on an empty stomach should not occur.

Suggested Dietary Needs of Pregnant Women

While an empty stomach may mean a higher appetite than normal, the kidneys can still only process about 0.8 to 1 liter per hour. And while drinking water may help reduce calorie intake to help lose weight, drinking too much water such that one is not hungry enough to eat a balanced meal with sufficient nutrients is not a good idea. Drinking a modest amount of water and then following it up with a healthy meal is best.

How Much Water Should You Drink on an Empty Stomach?

You should drink between 250 - 500 ml (1.5-3 cups) on an empty stomach. This suggestion is based on a study by Emily L Van Walleghen et al at the Department of Human Nutrition, Virginia whereby patients consumed 250-500ml water on an empty stomach to examine effects on eating patterns. In the absence of conclusive scientific consensus on the ideal water amount you should consume in a day, this may be considered a safe limit.

Dr. Parmeshwar Arora who is a senior consultant at Sir Gangaram Hospital in Delhi, India recommends drinking 250 ml (1.5 cups) of specifically warm water in the morning on an empty stomach. He also recommends drinking water slowly and keeping it in the mouth for 5-10 seconds before gulping it down.

Whatever amount is chosen, one should not drink more than 0.8 - 1 liter per hour on an empty stomach. A June 2013 study in the Annals of Pediatric Endocrinology and Metabolism states that this is the maximum amount a normal functioning kidney can process.

Humans experience stomach aches or nausea when drinking too much water on an empty stomach. According to an article entitled “Hyponatremia (Low Level of Sodium in the Blood)” by Dr. James L. Lewis of the Brookwood Baptist Health in Birmingham, Alabama, drinking too much water can lead to fluid overload and imbalance in the body. It upsets the sodium and electrolyte balance which may further lead to nausea, vomiting, cramps, and fatigue. If you experience nausea or vomiting after drinking water on an empty stomach, it may be because this balance has been upset. Cease drinking water and the symptoms should subside shortly.

How Much Water to Drink on Empty Stomach

When Is the Best Time to Drink Water on an Empty Stomach?

The best time to drink water on an empty stomach is in the morning, before a meal, and before exercise depending on the outcome expected.

6 WEIGHT LOSS MISTAKES THAT KEPT ME FAT

The six to eight hours of recommended nightly sleep is a long period to go without any water consumption. Sarah Krieger, a registered dietitian nutritionist from Florida, states this is because “you don't drink while you're sleeping and you wake up already dehydrated. Having water can get you back up to your baseline”.

Dr. Maria Peña, an obesity medicine specialist at Mount Sinai Hospital in New York, says that drinking water in the morning is good for overall health. The body can become relatively dehydrated overnight, and "By hydrating more, you're getting rid of bad bacteria in your system, and it allows good bacteria in your gut to grow".

Melissa Mitri, RDN, owner of Melissa Mitri Nutrition LLC in Milford, Connecticut recommends drinking water before a meal. “Drinking a cup of water before a meal can help you feel more full and help prevent overeating.”

Excerpts also recommend drinking water before, during, and after exercise. A November 2019 study by Lewis J. James et al. of the National Centre for Sport and Exercise Medicine at Loughborough University in the UK shows that going into a race dehydrated even by a small amount can decrease performance. Mitri recommends drinking a cup of water about 30 minutes prior and then sipping during exercise.

This chart suggests how seven servings of water can be distributed throughout the day to maximize health benefits, based on current science.

Suggested Water Drinking Schedule

What Type of Water Should You Drink on an Empty Stomach?

The type of water you should drink on an empty stomach is any type of potable water you most prefer. This includes tap water, spring water, mineral water, reverse osmosis water, artesian water, distilled water, reverse osmosis water, well water, mist water, rainwater, and all types of arctic water including iceberg water. “Potable” water is a keyword here as, depending on the specific source of the water, you may need to filter or boil it first to ensure it is safe.

Assuming the water is potable, while all types are beneficial, the healthiest types tend to be mineral waters because of the healthy compounds they deliver to the body. From a purity-from-pollution perspective, iceberg water tends to be among the most protected natural sources. Distilled and reverse osmosis water have had pollutants thoroughly removed through artificial processing, but they have also had healthy trace elements removed.

On average, whether water is delivered via tap or bottle is not the relevant issue from a safety or taste perspective, as was pointed out in a 2011 study by Zhihua Hu, et al. from Iowa State University citing scientific research showing little difference between tap and bottled water on those metrics.

You can add different flavors and ingredients for variety. Add the juice of half a lemon to a glass of lukewarm water, then add in a dash of cinnamon and 1 teaspoon honey. This drink will bring flavor to your water, keep you warm during the cold weather, and bring health benefits of honey and lemon. Adding fruits, ginger, or cucumber to the glass are other popular and healthy flavor options.

Flavored Water Recipe

Is Drinking Lemon Water on an Empty Stomach Harmful?

Drinking lemon water on an empty stomach is not harmful, though there are some specific health circumstances such as acid reflux that may warrant moderation.

According to a study published at the US National Library of Medicine, one lemon has up to 31mg of Vitamin C, which can meet as much as 51% of the body's daily requirement of Vitamin C. Experts at the Edison Institute of Nutrition recommend drinking lemon water on an empty stomach. The best way, according to them, is to add half of a freshly squeezed lemon to 8 ounces of cool, warm, or hot water. Others recommend slightly lower or higher concentrations of lemon in water.

Recipe for homemade lemon water

However, for those susceptible to heartburn, registered dietitian Lauren O’Connor reminds us that “Lemons are naturally acidic with a pH between 2 and 3. That is bad news for acid reflux sufferers because acidic foods trigger heartburn and can irritate an already inflamed throat (a symptom of Silent Reflux)”.

Note that this does not mean that lemons are bad for overall body health due to their acidic nature. The stomach is already a highly acidic environment to break down food no matter how alkaline. But if you have an inflamed throat, the lemon juice may cause irritation before it reaches the stomach.

The benefits of lemon water are not specifically tied to drinking it on an empty stomach. “If you enjoy the taste of lemon water over plain water, then this would be a good way of drinking more water,” says Vandana Sheth, RDN, CDE, spokesperson for the Academy of Nutrition and Dietetics.

What Is the Effect of Drinking Turmeric Water on an Empty Stomach?

The effects of drinking turmeric water on an empty stomach include anti-inflammatory, antidiabetic, and antioxidant health benefits.

Turmeric has long been recognized for its medicinal properties as it is the major source of curcumin. According to a 2011 study by Susan J Hewlings et al. from the Department of Nutrition at Central Michigan University, curcumin has anti-inflammatory, antidiabetic, and antioxidant properties. It may also help in the management of exercise-induced inflammation and muscle soreness.

However, the body doesn’t absorb curcumin from turmeric very well and most studies that have investigated the effects of turmeric and curcumin have used high-dose supplements, not turmeric in water as a tea.

Indian nutritionist and author Munmun Ganeriwal recommends drinking turmeric tea for a number of benefits. "Turmeric is not only beneficial but also perfect for the colds that are common between changing seasons. It has its own distinctive flavor. It has proven to ease arthritis symptoms and helps in cancer prevention." She recommends adding a bit of black pepper powder to turmeric tea because components of pepper help in better absorption of curcumin.

You can add the following spices to make your turmeric tea taste better.

Ginger

Cinnamon

Nutmeg

Anise

Basil

Cardamom

Where do females gain weight first?

Dr. Jennewine discusses areas of weight gain in men’s and women’s bodies as they age. Click play to watch the video or read the transcript.

As people age, it can be more difficult to maintain a healthy weight. Men and women, however, tend to gain weight in different places.

In general, it is more common for women to gain weight in the area of their hips, buttocks, and thighs, according to Premier HealthNet (PHN) physicians.

Men, however, tend to gain and carry their weight in their midsection as belly fat, according to PHN physicians.

For more information about how men and women gain weight differently, talk with your physician.

Which part of the body is the hardest to lose fat?

Before we get into any expert comment or scientific explanation as to why you can't lose belly fat, that you should never feel like you need to lose weight. Every body is different, and looks different, too. If you want to lose weight and come at it from an empowered, positive place - go for it. But if you feel pressured to lose weight and feel unhappy in doing so, know this: you are perfect as you are.

But back to the topic at hand: stubborn stomach fat. Sadly, it's been scientifically proven that fat around your abdomen is even harder to shift than fat on other areas of your body. As per the NHS website, a healthy weight for a woman is anywhere between 60 to 80kg, dependant on your height. It's worth checking out their BMI calculator, if you're interested.

Aesthetic motivations for wanting to lose stomach fat aside, carrying excess weight around your abdomen can impact your long-term health, putting you at a greater risk of developing conditions like heart disease, diabetes and cancer.

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Take a 15-minute walk after each meal

Keeping your physical activity at its peak on a regular basis is an effective way to lose belly fat. While exercising at any other time of the day is good for you, research has found that keeping yourself active after meals can do wonders to your body weight. One study found that walking briskly for 30 minutes just after a meal leads to more weight loss than waiting for one hour to walk after lunch/dinner. Surprisingly, researchers have discovered that a post-meal walk, as short as 15 minutes, can actually help you burn more calories. It also aids digestion and improves blood sugar levels.

So, the bottom line is that making a few simple changes can help you yield effective results over the long term.

You may also check out the video posted below to help you shed that ugly belly fat in just 2 days.

What makes the body lose weight?

You've probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

It's true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain.

Although your metabolism influences your body's basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.

Metabolism: Converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism.

Several factors determine your individual basal metabolism, including:

Your body size and composition. People who are larger or have more muscle burn more calories, even at rest.

Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, which means men burn more calories.

Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body's basic functions stay fairly consistent and aren't easily changed.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food you consume also takes calories. About 10 percent of the calories from the carbohydrates and protein you eat are used during the digestion and absorption of the food and nutrients.

Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.

Scientists call the activity you do all day that isn't deliberate exercise nonexercise activity thermogenesis (NEAT). This activity includes walking from room to room, activities such as gardening and even fidgeting. NEAT accounts for about 100 to 800 calories used daily.

Metabolism and weight

It may be tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs.

Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing's syndrome or having an underactive thyroid gland (hypothyroidism).

Unfortunately, weight gain is a complicated process. It's likely a combination of genetic makeup, hormonal controls, diet composition and the impact of environment on your lifestyle, including sleep, physical activity and stress.

All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat.

While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone loses weight when they burn up more calories than they eat. To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both.

A closer look at physical activity and metabolism

While you don't have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active — and maybe fidget more — than others.

Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.

If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.

Experts also recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is important because it helps build muscle. Muscle tissue burns more calories than fat tissue does.

Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and doing housework burn calories and contribute to weight loss.

No magic bullet

Don't look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects.

Dietary supplement manufacturers aren't required by the U.S. Food and Drug Administration to prove that their products are safe or effective, so view these products with caution. Always let your doctors know about any supplements you take.

There's no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight.

The Dietary Guidelines for Americans recommends cutting calories by 500 to 700 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week. If you can add some physical activity to your day, you'll accomplish your weight-loss goals even faster.

Which exercise is best for quick weight loss?

It’s estimated that half of all American adults attempt to lose weight every year (1Trusted Source).

Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss.

In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases (2Trusted Source, 3Trusted Source, 4Trusted Source).

Here are the 8 best exercises for weight loss.

1. Walking

Walking is one of the best exercises for weight loss — and for good reason.

It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5).

A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6Trusted Source).

It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.

Summary Walking is a great

exercise for beginners, as it can be done anywhere, doesn’t require equipment,

and puts minimal stress on your joints. Try to incorporate more walks into your

day-to-day activities.

2. Jogging or running

Jogging and running are great exercises to help you lose weight.

Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace (5).

What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes (7Trusted Source, 8Trusted Source, 9Trusted Source).

Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.

If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.

Summary Jogging and running

are great exercises for weight loss that are easy to incorporate into your

weekly routine. They can also help burn belly fat, which is linked to many

chronic diseases.

3. Cycling

Cycling is a popular exercise that improves your fitness and can help you lose weight.

Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.

Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) (5).

Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly (10Trusted Source, 11Trusted Source).

Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.

Summary Cycling is great

for people of all fitness levels and can be done outdoors on a bicycle or

indoors on a stationary bike. It has been linked to various health benefits,

including increased insulin sensitivity and a reduced risk of certain chronic

diseases.

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4. Weight training

Weight training is a popular choice for people looking to lose weight.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5).

Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest (12Trusted Source).

One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day (13Trusted Source).

Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source).

In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise (15Trusted Source, 16Trusted Source, 17Trusted Source).

Summary Weight training can

help you lose weight by burning calories during and after your workout. It may

also help you build muscle mass, which raises your resting metabolic rate — the

number of calories your body burns at rest.

5. Interval training

Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods.

Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories.

One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source).

That means HIIT can help you burn more calories while spending less time exercising.

Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases (19Trusted Source, 20Trusted Source, 21Trusted Source).

HIIT is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.

For example, pedal as hard as you can on a bike for 30 seconds followed by pedaling at a slow pace for 1–2 minutes. Repeat this pattern for 10–30 minutes.

Summary Interval training

is an effective weight loss strategy that can be applied to many types of

exercises, including running, jumping, biking, and more. Incorporating interval

training into your routine can help you burn more calories in less time.

6. Swimming

Swimming is a fun way to lose weight and get in shape.

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.

How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water (5).

One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides (22Trusted Source).

Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.

I Gave My Best Friend An Extreme Body Makeover

Summary Swimming is a great

low-impact exercise for people looking to lose weight. Moreover, it may help

improve your flexibility and reduce risk factors for various diseases.

7. Yoga

Yoga is a popular way to exercise and relieve stress.

While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.

Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga (5).

A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average(23Trusted Source).

Additionally, the yoga group experienced improvements in mental and physical well-being (23Trusted Source).

Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals (24Trusted Source, 25Trusted Source).

Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.

Summary Yoga is a great

weight loss exercise that can be done nearly anywhere. It not only burns

calories but also teaches you mindfulness to help you resist food

cravings.

8. Pilates

Pilates is a great beginner-friendly exercise that may help you lose weight.

According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration (26).

Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time (27Trusted Source).

An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period (28Trusted Source).

Other than weight loss, Pilates has been shown to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level (27Trusted Source, 29Trusted Source, 30Trusted Source).

If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes.

To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.

Summary Pilates is a great

beginner-friendly exercise that can help you lose weight while improving other

areas of your physical fitness, such as strength, balance, flexibility, and

endurance.

How much weight can you realistically expect to lose?

How much weight you can expect to lose from exercise depends on many factors.

These include:

Starting weight. People who weigh more tend to shed more pounds than those who weigh

less. Still, the percentage of body weight lost is similar (31Trusted Source).

Age. Older people tend to carry more fat mass and less muscle mass,

which reduces your RMR, or how many calories your body burns at rest. A

lower RMR can make it more difficult to lose weight (32Trusted Source, 33Trusted Source).

Gender. Women tend to have a greater fat to muscle ratio than men, which

can affect their RMR. As a result, men tend to lose weight quicker than

women, even if they consume a similar number of calories (32Trusted Source).

Diet. Weight loss occurs when you burn more calories than you consume.

Thus, a calorie deficit is essential to losing

weight (34Trusted Source).

Sleep. Studies have found that a lack of sleep may slow the rate at which

you lose weight and even increase your cravings for unhealthy foods (35Trusted Source, 36Trusted Source).

Medical conditions. People with medical conditions like depression and hypothyroidism may lose weight at a

slower rate (31Trusted Source, 37Trusted Source, 38Trusted Source).

Genetics. Studies have shown that weight loss has a genetic component, which

may affect certain people with obesity (31Trusted Source).

Although most people want to lose weight quickly, experts often recommend losing 1–3 pounds (0.5–1.36 kg), or approximately 1% of your body weight, per week (39Trusted Source).

Losing weight too fast can have negative health consequences. For example, it can result in muscle loss and increase your risk of conditions like gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods (40Trusted Source, 41Trusted Source).

What’s more, people who lose weight too fast are more prone to regaining it (42Trusted Source).

It’s important to keep in mind that weight loss is not a linear process, and it’s common to find yourself losing weight more quickly when you first get started.

Summary Many factors affect

how much weight you can realistically expect to lose with exercise. Most

experts recommend losing 1–3 pounds (0.5–1.36 kg) per week, or approximately 1%

of your body weight.

The bottom line

Many exercises can help you lose weight.

Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates.

That said, many other exercises can also help boost your weight loss efforts.

It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long term and see results.

Do you lose weight when you pee?

Drinking more water is a common strategy used to promote weight loss.

However, while many people believe the weight loss may be due to increased urination, others claim this is little more than a myth.

This article takes an in-depth look at the evidence to determine whether you lose weight when you urinate.

Branislava Živić/Stocksy United

How does the urinary system work?

The urinary tract is responsible for removing excess fluid and waste from the body.

It comprises several organs, including the kidneys, bladder, urethra, and ureters.

The kidneys are responsible for filtering blood to produce urine, which is transported to the bladder by thin tubes of muscle known as ureters.

The bladder is a hollow organ that slowly expands as it fills with urine. It’s estimated that the bladder can hold up to 2 cups (475 mL) of urine.

As your bladder starts to fill up, it sends a signal to your brain indicating that it’s time to urinate.

Finally, urine is excreted from the body through the urethra by relaxing the internal and external sphincters, which are muscles that control the flow of urine (1Trusted Source).

On average, most people excrete around 27–68 ounces (800–2,000 mL) of urine per day (2).

SUMMARY

The urinary tract is responsible for removing fluid and waste from the body, which is filtered by the kidneys, transported to the bladder, and excreted through the urethra.

Urination and your weight

Urination plays a key role in fat metabolism.

This is because when you consume fewer calories than your body needs, fat stores throughout the body are broken down and used for energy.

The byproducts of this process are then excreted from the body through urine, sweat, feces, and the lungs (3Trusted Source).

Urination may also cause other minor changes in body weight.

For example, when you drink a large amount of water, you may notice that the number on the scale increases slightly. Contrarily, when you urinate, it decreases slightly.

These fluctuations are normal, as studies show that increasing your daily intake of water is associated with higher urine output (4Trusted Source).

Therefore, the amount of weight you temporarily gain or lose throughout the day from fluid intake depends on how much liquid you drink.

However, keep in mind that any weight gained from drinking water is temporary, and your weight will decrease again once you urinate.

SUMMARY

Drinking water may lead to temporary fluctuations in body weight. Additionally, when your body uses fat as energy, the byproducts of this process are excreted through the body in several ways, including through urine.

Can peeing more frequently help you lose weight?

Studies suggest that drinking more water may be beneficial for weight loss (5Trusted Source, 6Trusted Source, 7Trusted Source).

That said, this isn’t necessarily due to increased urination.

Instead, studies show that drinking water before a meal can help enhance feelings of fullness and reduce your appetite and food intake (8Trusted Source, 9Trusted Source).

Drinking cold water may temporarily increase your metabolism slightly, potentially promoting weight loss (10Trusted Source, 11Trusted Source).

Still, making modifications to your dietary or exercise routine is essential for long-term weight loss.

Additionally, keep in mind that consuming certain drinks, including sugar-sweetened beverages like soda, sweet tea, and sports drinks, can increase your calorie intake and lead to weight gain (12Trusted Source).

SUMMARY

While peeing more frequently may not directly lead to weight loss, increasing your water intake could help support your weight loss progress.

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The bottom line

When your body uses fat for fuel, the byproducts of fat metabolism are often excreted through urine.

While peeing more frequently is unlikely to lead to weight loss, increasing your intake of water may support your weight loss goals.

In fact, some research shows that drinking more water could temporarily boost your metabolism and reduce your appetite.

That said, increasing your water intake to increase urination will not lead to lasting weight loss on its own.

Does sleeping naked help lose weight?

If you don't already sleep naked, it may be time to give it a try. This article will explain how sleeping naked can help you get better rest, reduce your stress, and even help you to lose weight.

How Sleeping Naked Helps You Rest Better

Sleep cooler. Temperature makes a big difference in the quality of your sleep. If your skin starts to overheat, even a little bit, you’re more likely to wake up too soon. Overheating also pulls your body out of the important phase of deep sleep, which you need to fight infection and stay alert during the day.

Sleeping naked is an easy way to keep your skin temperature down without changing the room’s temperature. It also helps you to stay cool overall. This improves your sleep quality and makes you feel less tired.

Brown fat. Sleeping at a lower temperature also causes your body to produce more brown fat.

Brown fat boosts your metabolism by burning blood sugar and stored white fat to keep you warm. High levels of brown fat may reduce your risk of conditions like obesity and diabetes.

Less weight gain. If sleeping naked helps you to stay asleep longer, it can help to reduce your risk of obesity and weight gain. Adults who sleep 5 hours per night or less are more likely to gain significant amounts of weight compared to those who sleep 7 hours or more.

The Benefits of Better Rest

If sleeping naked helps you to rest better, your mental and physical health will benefit. Better sleep is associated with:

Reduced risk of heart disease, diabetes, and other serious health issues

‌A stronger immune system

‌Clearer thinking and better focus

‌Better reasoning and problem-solving

‌Better productivity at work

‌Reduced risk of depression

Fewer toxins. ‌Deep sleep is particularly important for getting the full cognitive benefits of rest. When you sleep, your brain clears itself of toxic proteins. Some of these proteins can increase your risk of Alzheimer’s disease and other forms of dementia.

Sleeping naked helps you stay cool, which is important for getting the deep sleep you need. Taking off your clothes before bed may keep your mind healthy long into the future.

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The Effects of Sleeping Naked on Relationships and Sexual Health

Oxytocin. Do you sleep with a partner? Sleeping naked together might improve your rest by reducing your stress and anxiety levels. Skin-to-skin contact between adults can increase levels of oxytocin, the “love hormone”.

That increased oxytocin can help to reduce your stress levels. It can also make you feel more connected to your partner.

Stronger bonds. By keeping you connected, sleeping together naked can keep your relationship strong. Couples who remain together tend to have higher oxytocin levels when they first get together. This is possibly because the hormone itself strengthens the emotional bond.

Long-term couples with strong relationships also tend to have higher oxytocin levels.

Fertility. For people with testicles, sleeping naked may also improve reproductive health. Sperm count and concentration are lower with tight-fitting underwear. This is possibly because it makes the testicles warmer. By sleeping without underwear, testicles have a chance to cool off.

No matter your gender or relationship status, sleeping naked is still good for your emotional well-being. It can also improve your relationship with yourself. Spending time nude helps to improve your body image, self-esteem, and overall feelings of well-being.

Tips for Sleeping Naked

The right temp. The benefits of sleeping naked are closely linked with keeping cool. Most people’s optimal sleep temperature is between 66 degrees and 70 degrees Fahrenheit. Different people will have different comfort levels.

An uncomfortably cold room will also make it harder to sleep. Let your comfort levels determine your room temperature. Also, make sure your hands and feet are warm enough. Your body drops its core temperature for sleep by sending blood flow to those areas.

If you tend to have cold extremities but want to sleep naked, consider bathing or showering an hour or two before bedtime. This helps improve circulation and your overall temperature regulation.

Bedding matters, too. Invest in quality sheets and wash them often in warm water. This helps you ensure that sleeping naked remains a healthy practice.‌

Finally, it’s okay if you’re not ready to sleep completely nude. Sleeping in just a loose pair of underwear can be enough to get a lot of the same benefits. Everyone’s sleep needs are different, and that goes for clothing as well.

Which dry fruit is best for weight loss?

Losing weight can be a very daunting task, and requires a lot of self-control and patience. Not only that, it also requires a healthy diet plan and regular physical exercise. A strong metabolism can also contribute to shedding those extra kilos. A boost in the metabolism process can be enhanced by eating foods that keep your stomach full for a longer period of time. These foods include dried fruits, fiber-rich fruits, eggs, yoghurt and proteins. This Christmas season, let us discover some of the health benefits dried fruits offer. Read on to know some of the recommended dried fruits that can promote quick weight loss while staying healthy at the same time.

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This Christmas season, let us discover some of the health benefits dried fruits offer.

Photo Credit: iStock

Also read: Christmas 2018: Try This Healthy Version Of Plum Cake, Some Other Healthy Alternatives By Our Nutritionist

You must have these dried fruits for quick weight loss and better metabolism:

1. Walnuts:

Walnuts are super healthy dried fruits which are beneficial for the overall health. They are considered to be a great food that helps promote proper weight loss due to their nutrients like fiber, omega-3 fatty acids and significant amounts of protein. Walnuts also contain high levels of polyunsaturated fats - which helps in maintaining a healthy heart. Rich in omega-3 fatty acids, these are great for a sharp brain as well.

2. Prunes:

Prunes are dried plums that are extremely delicious and nutritious. The also promote quick weight loss and improve digestion, due to their richness in dietary fibers. Fiber is automatically linked to weight loss as it helps in controlling the hunger pangs.These fibers also help the body get rid of the toxins and waste, which is beneficial for digestion and gut health.

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Also read: Merry Christmas 2018: Try These Healthy Snacks For Better Health And Quick Weight Loss

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Prunes are dried plums that are extremely delicious and nutritious.

Photo Credit: iStock

3. Dates:

Dates contain provide your stomach with the longest satiety, which makes it a good snack option to prevent overeating and binging on unhealthy foods. Dates are also rich in Vitamin B5 which are perfect for an endurance and boosting stamina. You can add dates in your salads or desserts or even much them raw.

4. Raisins:

Raisins are popular dried fruits for quick weight loss. Raisins are also low in salt content and have high amounts of iodine which is very beneficial to the body. You can add raisins in your yoghurt, porridge and some puddings as well.

5. Dried apricots:

Dried apricots contain few calorie which makes them ideal for weight loss. They are perfect for low-fat snacking. Apricots can also keep you satiated for a long time, thereby controlling your hunger pangs. Other than low-calorie foods, dried apricots also contain several vital nutrients including calcium, potassium, and magnesium.

6. Almonds:

Almonds are perfect low-calorie snacks and extremely healthy. They are extremely nutritious even if consumed in small amounts. Almonds are high in protein, healthy fats, monosaturated fats, and antioxidants making them a superfood for those who are on a weight loss program. Additionally, almonds help in reducing cholesterol levels. You can even make an almond butter and include it in your diet.

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Almonds are perfect low-calorie snacks and extremely healthy.

Photo Credit: iStock

Also read: These Protein-Rich Nuts And Seeds Are A Must For Quick Weight Loss

Wishing everyone a Merry Christmas!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Why does my fat only go to my stomach?

Gaining weight solely in your stomach may be the result of specific lifestyle choices.

The two S's — stress and sugar — play a significant role in the size of your midsection.

Certain medical conditions and hormonal changes can contribute to abdominal weight gain.

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Do you ever feel like your stomach takes on a life of its own? From bulging and bloating to flat and firm, the shape of your midsection changes daily. But what happens when the size of your stomach seems to keep growing, without any relief in sight?

If you're gaining weight in your stomach, it could be related to your diet or it could be the result of a new medication or other health issues. INSIDER spoke to experts to determine the more common reasons you're gaining weight in your stomach.

Genetics plays a role in body type.

weight loss

If you have a larger waist, it could be because you are apple-shaped. Piyada Jaiaree/Shutterstock

You can't talk about the size and structure of your body without factoring in genetics. Dr. Khalid Saeed, a doctor of osteopathic medicine, told INSIDER that genetics definitely plays a role in where you store fat.

"If your family tree shows a tendency towards apple-shaped individuals, then you may have to be extra diligent about getting enough physical activity and limiting your caloric intake," he explained. So, how do you know if you are apple-shaped? Well, if you have a larger waist and tend to carry a lot of your weight around your abdomen, there's a good chance you're considered apple-shaped.

Stress leads to increased fat storage.

Man Stressed Out

Stress can lead to weight gain. Rawpixel.com/Shutterstock

Stress is a normal part of life. That said, it's important to find productive ways to manage stress, so it doesn't negatively impact your health

Registered dietitian Michelle Shapiro, RD told INSIDER that one of the root causes of abdominal weight gain is stress, and in order to address the issue, you need to target stress first.

When you experience stress, you release cortisol (the fight or flight hormone). Shapiro said repeated excess circulating cortisol could lead to increased abdominal fat storage.

"Cortisol enables the body to mobilize fat and energy from other areas and direct them to the abdomen, where cortisol can make energy readily available for vital organs," she explained.

Excess sugar quickly leads to fat gain.

sugar cubes sugar

Don't give in to sugar cravings. Shutterstock

Shapiro explained that when our cortisol levels are elevated, we tend to crave sugar because our body wants quick energy in case of an emergency. This added sugar, however, could increase central weight gain.

"So, we get stressed, release cortisol, gain weight in our abdomen and crave more sugar, eat more sugar, and gain more weight," she said. Her suggestion? Get adequate sleep, eliminate foods that you may be intolerant to (including sugar), manage stress through mindfulness and meditation, and turn to something besides sugar (like friends) when you're feeling stressed or emotional.

Protein is important for balance.

protein rich foods eggs steak fish nuts

Protein is important for maintaining a fast metabolic rate. Shutterstock

If your diet is lacking adequate levels of quality protein, you may see a few extra pounds find their way to your stomach. The good news is that you can easily shift your macronutrients to increase your protein. "When you increase your protein intake you can balance out your blood sugar while reducing insulin levels to promote a much faster metabolic rate," Vince Sant, lead trainer at V Shred, told INSIDER.

Sant said protein also helps to control hormones that increase your appetite, which can help you lose weight naturally. Just how much protein do you need? Well, that depends on your activity level and body size. Consult a registered dietitian or check out one of the websites online that explains protein requirements.

Hormones can control weight.

losing weight

Hormones change as you age. Africa Studio/ Shutterstock

Around menopause, Sant said even people who carry most of their weight on their hips and thighs often notice that their bellies start to grow.

"A drop in estrogen, coupled with your metabolism naturally slowing a bit as you age, is likely to blame," he explained. "Building more muscle through strength training (and concentrating on your core) can help make a difference."

Certain medications have side effects of weight gain.

medications

Antidepressants, epilepsy, and blood pressure drugs all might lead to weight gain. Shutterstock/fizkes

One of the more common complaints when taking prescription medications is weight gain, especially in the stomach. Several medications may cause weight gain including anti-psychotic drugs, antidepressants, blood-pressure reducing drugs, and drugs for epilepsy or diabetes.

Processed foods can lead to inflammation.

junk food snacks chips processed

Delicious, but not good for you. Shutterstock

We're surrounded by heavily processed foods at the grocery store, our favorite restaurants, coffee shops, and staff lounges at work. Registered dietitian Rachel Fine, RD told INSIDER that a high intake of heavily processed foods, especially those high in high-fructose containing sweeteners like high fructose corn syrup, can cause weight gain in your stomach.

In addition to highly processed sugars like high fructose corn syrup, Fine said trans fats (commonly found in packaged baked goods) could also increase inflammation that may drive insulin resistance and the accumulation of belly fat.

Polycystic ovarian syndrome is characterized by higher than normal testosterone levels.

Woman Bloating Stomach Pain

Talk to your doctor. wavebreakmedia/Shutterstock

Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects many people with ovaries. Saeed said people with PCOS can have higher than normal testosterone levels and subsequently gain weight.

"It is thought these high levels of testosterone might cause this typical 'male' pattern of weight gain," he explained. He recommended speaking with your doctor if you suspect you have this condition.

Sleep deprivation can slow metabolism.

woman sleeping

You should get between seven and nine hours per night. Gengwit Wattakawigran/Shutterstock

It's no secret that the average American is not getting enough sleep. But if you're starting to gain size around the middle, you might want to consider your sleep or lack thereof.

Saeed said sleeping five hours or less each night has been linked to an increase in abdominal fat. "Sleep deprivation decreases your metabolism to preserve energy and stimulates our bodies to store fat," he explained.

Interestingly, he also pointed out that getting more than eight hours of sleep can also lead to weight gain. "We're not sure why this happens; however, the most common explanation is that more time in bed is less time being active," he added.

Everyone's sleep needs are different. However, the right amount of sleep is usually somewhere between seven to nine hours per night.

How can I lose a stone in 1 week?

Like the exercise tab, the diet one has remained empty for a few months now, despite the fact that I am constantly thinking about weight and how to lose it....the problem is I never really do anything about it other than exercise like a mad woman. I just love my food too much.

According to one of my gym instructors the perfect body is 70% food and only 30% exercise - I know that you should eat three healthy meals a day and everything in moderation but that doesn't work with me because I love to gorge, booze and eat naughty things - sometimes many times throughout the day!

However it does get to the point sometimes (more often than I would like) when I have overdone it and need to shed a few pounds/kilos/stones. I am uncertain whether I should recommend this diet and it should probably come with a health warning as you are able to lose a lot of weight very quickly!

Pascal did a full week and lost 14 pounds in 7 days, one of my bff's has done it this week and lost 7 pounds in three days and I did a few days once and lost 5 pounds in 3 days. Crash dieting at it's best!!!

It is obviously not a long term answer and you are more than likely to gain some of the weight back but it is the perfect solution if you want to lose weight fast - I like to do it if I have a special event or holiday coming up and I want to look as thin as possible or if I am trying to shrink my appetite.

The best thing is it is not particularly difficult...as far as diets go...and I have done quite a few in my time - the south beach diet, the juice diet, the Dukan, Atkins, starvation, .....the list is endless. My best friend and I have been talking about our weight everyday for 20 years and we still aren't bored of the subject (although our other halves definitely are)! In fact writing this is actually making me hungry and want to eat kettle chips but NO!

Anyway James Duncan's diet was designed to help people crash lose a stone for operations in a week:

Day Breakfast Lunch Dinner

1 1 slice dry toast

with 1 grilled tomato OR tinned tomatoes Fresh fruit - any amount 2 hard boiled eggs

Salad & grapefruit

2 Grapefruit

1 boiled egg Grilled chicken with tomatoes

Toast Grilled steak

Salad

3 Grapefruit

1 boiled egg Fresh fruit - any amount 2 grilled lamb chops

Salad & grapefruit

4 1 slice dry toast Fresh fruit - any amount 2 hard boiled eggs

Salad & grapefruit

5 1 slice dry toast Fresh fruit - any amount Fresh fish

Salad

6 1 glass grapefruit juice Fresh fruit - any amount Grilled chicken

Carrots & grapefruit

7 Scrambled eggs

Grilled or tinned tomatoes 2 poached eggs

Spinach Grilled steak

Salad

Their Rules

No alcoholic drinks.

Permitted drinks: Black coffee, tea, lemon/grapefruit juice without sugar.

No milk, butter or fats.

NO EATING BETWEEN MEALS.

Abstain from all not included in diet. Eat what is shown or go without.

ONLY DIET FOR ONE WEEK IN THREE - TWO WEEKS OFF.

No substitutes allowed. The basis of the diet is chemical, not the quantities.

Lunch and dinner may be swapped but only on the same day.

GUARANTEED TO LOSE ONE STONE IN ONE WEEK.

No salt as it makes you retain water, pepper is ok.

James's Tips

The grapefruit sourness is a lot more bearable with pink grapefruit. Also, if you have a sweet tooth normally, bear in mind that grapefruit sweetens a lot in the last stages of ripening.

I am used to eating like a pig, and thus had a lot of “empty stomach - must fill” type feelings. Drinking lots of water filled me up temporarily.

If you are desperate for flavour on some of the blander dishes, add a little lemon juice. On the list of allowed drinks and can pep up things nicely.

NB: This is not my diet, I merely transcribe; do not sue me if you die - James. I second this!!

http://www.jaduncan.com/2006/04/how-i-lost-stone-in-week.html

Here are some pictures of my meals from the diet:

I have to say it starts off well with a breakfast of toast and tomatoes which is actually quite tasty & the diet is good in that you are eating proper meals each day which you need to cook & prepare (albeit they are a bit bland). I really went to town on the fresh fruit and had mango, melon, apple, cherries, grapes and berries. I was not so keen on the grapefruit but you get used to it and it is better than a slim fast shake!! You cannot cheat as it will ruin it - the whole diet is chemical as it says so you need to stick to it exactly.

Of course it is not a walk in the park but it is not impossible and you do get results fast. I sometimes just do the first two days as a little detox but in all honesty sticking to a diet for just 7 days isn't too horrendous. I didn't exercise like normal when doing this as I did not have the energy!!

Let me know how you get on if you do this - as I mentioned I love to chat weight - that and food are really my favourite topics of conversation & I can wax lyrical for hours!!

Right now - where are those kettle chips?!!!

NB. Since I posted this nearly six months ago I have had many questions regarding making changes to the diet and substitutions…..the answer is no! If you don't eat fish or lamb chops or something, the diet rules that you should leave the item out. However if you want to make a substitution, you obviously can (it is your choice after all) but the diet won't be as effective (you may not lose the full 14lbs). You are also not allowed fizzy drinks or sweeteners even if they are calorie free. If you are vegetarian, I would replace the meat for high protein items like quorn or eggs, I unfortunately don't know the average weight loss with this as I am not a vegetarian. I hope that helps!!!

How can I reduce my tummy without losing weight?

Belly fat can be a nuisance, not just because of not fitting into your clothes but it can be harmful to your body as the fat, also known as visceral fat, can lead to major diseases like Type 2 Diabetes, heart conditions and other serious ailments. Losing fat from the belly is most difficult, however, you can follow some simple at home tips that will make the process easy and you won’t have to go through gruelling exercises or give up on your favourite foods.

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1. Never skip your meals

It is important to eat small meals every three to four hours and never skip breakfast, as per the advice of health experts. It is also the most important meal of the day, as you will experience a rise in hunger-related hormones later in the day if you skip breakfast. Try to eat snacks that include fibre filled carbs and protein which keep you feeling full throughout the day and help you burn calories faster

2. Portion controlling is very important

You can keep a check on your food intake by controlling the portion size on your plate. When your favorite delicacies are around you tend to overeat, which can lead to calorie and weight gain. By portioning your meals, you not only can lose weight, but keep excess calories intake at bay.

3. Do not consume too much alcohol

Alcohol can be consumed in appropriate amounts but too much may cause harm to the body and make you gain body fat. Heavy alcohol consumption can especially lead to increase in fat gain around the waistline; so, its important to keep a check on your alcohol intake.

4. Consume a high protein diet

Protein is considered to be important for managing weight. It releases the fullness hormone PPY which decreases appetite and promotes fullness. It also helps retain muscle loss during major weight loss. Sources of protein include meat, fish, eggs, dairy, beans among other foods.

5. Manage your stress levels

High stress levels can activate the adrenal glands to produce cortisol which is also called the stress hormone. With increased cortisol levels, appetite increases. As well, women who have a larger waistline tend to produce more cortisol levels in response to the stress. Increased cortisol level leads to fat gain the center of the abdomen. Resorting to certain methods and practices like meditation can reduce stress levels.

6. Do not consume sugary foods

Sugar contains fructose, which takes time to dissolve leading to several diseases when taken in extreme amount such as fatty liver, heart disease, type 1 and 2 diabetes and others. There is a noted relationship between sugar intake and fat gain.

7. Replace cooking oils with coconut oil

Coconut oil is known to be the best and the least fat including oil among others. It has medium chain fats which increase the metabolism and helps digest food faster. In a study, people who cooked their food with coconut oil showed an average of around 3 cm lost without changing their diets or exercising.

8. Don’t lose your sleep

Sleep is an important factor for a sound body and mind. According to studies, not getting the appropriate hours of sleep can lead to fat or weight gain. Certain sleep disorders such as sleep apnea are known to increase visceral fat in the body. Thus getting the required hours of sleep is a must to produce a healthy body and mind.

9. Add Apple Cider vinegar to the diet

Apple cider vinegar has proved to be benefit to your body including lowering your blood sugar levels. The acetic acid in it also helps reduce stored abdominal fat. 1-2 spoons diluted with water can lead to a modest fat loss

10. Tracking your food intake and exercise regimen

There are various methods to tracking you food intake and your exercise regimen. Keeping a daily record whether manually or through different fitness apps available on you mobile phone helps in understanding your requirements on how to keep your body it and taking food accordingly.

Ultimately changing your lifestyle and eating a balanced diet is the key to losing belly fat and staying fit. When one follows healthy eating habits, fat loss is a natural reaction.

(The author is Meenakshi Mohanty, Fitness Expert, Consultant Psychologist, Jaslok Hospital & Research Centre)

Can you lose weight in a day?

The human body is capable of losing more than three pounds in one day. However, that kind of weight loss is reserved for people who are severely over-weight. Rapid weight loss is often due to water loss and is regained once food or beverages are consumed. In addition, physical activity, diet and illness can cause your body weight to fluctuate. For long-term results, you should lose no more than one to two pounds per week.

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Types of Weight Loss

Weight loss occurs due to loss of water, muscle or fat. Proper dieting and exercise results in burning fat calories. Healthy weight loss is typically no more than two pounds per week; which breaks down to about 1/4 of a pound per day. Loss of muscle tissue, or muscle atrophy, is not noticeable in one day. This type of weight loss occurs after several weeks of disusing muscles or because of a lack of nutrients needed to sustain muscle tissue, according to the American College of Sports Medicine. Water weight loss results in the most weight loss per day. Sweating and dehydration can cause more than three pounds of weight loss in one day, but it will be regained almost immediately upon consumption of food or beverages.

Inappropriate Weight Loss Methods

Fad diets, extreme exercising, liquid diets, starvation diets and using saunas or steam rooms for weight loss can be dangerous. Do not attempt any rapid weight loss scheme without first talking with a physician or health care professional. These methods can have dangerous side affects, such as high water loss or an imbalance in electrolytes leading to cardiac dysrhythmias, according to the American College of Sports Medicine. Although you may lose weight in a day, the results are temporary, while the side-effects may be long term.

Healthy Weight Loss

Using diet and exercise to create a healthy caloric deficit will result in a one to two pound weight loss per week. For this to happen you need to create a calorie deficit. If you're regularly eating more than the recommended diet of at least 1,200 calories per day for women and 1,800 calories for men, it won't be simply a matter of following the old saw of cutting 500 calories from your daily caloric intake and use physical activity to burn 500 calories per day. You'll have to reduce your calories to a healthy level and commence exercising. One way to keep yourself in check is to use an online calorie estimates calculator like the one on the American Council on Exercise's website.

Suggestions

Follow the Centers for Disease Control and Prevention's guidelines for recommended exercises and duration of each for losing weight or maintaining a healthy weight. You should perform aerobic exercises at least 150 to 300 minutes at a moderately-intense level or 75 to 150 minutes at a vigorous level a week. Add in two sessions of 20-minute long strength-training activities on non-consecutive days and you'll be setting yourself up for success.

Does banana make you fat at night?

Bananas are one of the widely available fruits in the world. These nutrient-rich fruits are easy to have on the go and provide instant energy. Because of their sweet taste and creamy texture, they are one of the favorite ingredients in several dishes, such as cakes, breads, and puddings. They have various antioxidants, minerals, vitamins, and other nutrients.

Bananas contain minerals, such as zinc and selenium, and various other antioxidants. Being rich in fiber they make you feel full and prevent cravings.

Are bananas fattening for you?

There is no scientific evidence that eating bananas may cause weight gain. Bananas contain a minimal amount of fats. The carbohydrate content in a ripe banana is around 28 grams per 100-gram serving. The total calorie content in 100 g of bananas is around 110 calories. Bananas as such are not fattening. They may rather make you feel full for longer because of their fiber content. Their sweet taste and creamy texture may also help reduce cravings for unhealthy desserts, such as pastries and doughnuts. Studies show that bananas may help prevent weight gain. They can be included in a regular healthy diet, which includes three to five servings of fruits every day. Snacking on fruits and vegetables instead of processed foods, such as cookies and chips helps in weight management. If you wish to lose weight for achieving a healthy weight, you need to reduce your overall calorie intake. Consuming bananas when kept within your calorie requirements will not make you gain weight.

What are the health benefits of bananas?

Bananas are packed with several nutrients which have several health benefits, such as:

Healthy heart and blood vessels: Bananas contain minerals like potassium, which are needed for a healthy heartbeat. They also contain several antioxidants and fiber needed for a healthy heart and regulation of blood pressure.

Healthy gut and digestion: Bananas are rich in fiber that help in bowel movement. This also helps eliminate toxins from the gut and keep the gut healthy. They are a part of the BRAT diet, which helps the gut recover from a bout of stomach flu.

Weight management: Bananas contain fiber that helps you stay full for a long time. This helps in limiting calorie intake and weight reduction. Their sweet taste and creamy texture may also help reduce cravings for unhealthy desserts, such as pastries and doughnuts. Studies show that bananas may help prevent weight gain. They can be included in a regular healthy diet that includes three to five servings of fruits every day.

Sleep: Bananas contain the amino acid, tryptophan, which is used in the body to make the substance serotonin. This helps promote calmness and sleep. Bananas may also help in getting over stress and depression.

Healthy source of energy: Bananas are excellent food options for getting energy, such as after exercise or on the go during a busy morning.

Healthy vision: Bananas contain a good amount of Vitamin A, which is used to make the pigment called rhodopsin in the retina (the light-sensitive layer inside the eye). Rhodopsin is necessary for night vision.

Do bananas cause weight gain?

You may have heard some reports that say bananas make you gain weight, while others say that bananas are beneficial for weight loss. Who is right, and what do you need to know if you're counting calories?

Those who warn against eating bananas for fear of weight gain are looking at carbohydrate content, particularly sugar. Bananas are fairly high in sugar, which can turn to body fat more quickly than other nutrients. Another reason bananas get a bad rap is that their calorie count is higher than many other fruits. A cup of apple slices has about 60 calories, while a cup of banana slices has around 135 calories.

Those in the pro-banana camp say the neatly packaged fruit has the perfect amount of carbohydrates and calories for a satisfying and healthy snack choice. The amount of sugar isn't high compared to most sugary snacks—like cookies and candy—and bananas have the added benefit of fiber.

Some people even say you can eat an unlimited amount of bananas (or any fruit) and not gain weight, since the fruit itself is so good for you. Fruits are rich in vitamins, minerals, and nutrients.

The Truth About Bananas

There’s no conclusive evidence that bananas make you gain or lose weight. No one food is responsible for weight loss or weight gain. Instead, consider your overall daily nutrient intake. Weight loss occurs when you create a calorie deficit, either through consuming less calories, burning more calories, or a combination of both.

Bananas can be a great snack. They are more filling than many other snack foods, though maybe not as much as some other fruit choices. For example, half a medium banana has about 60 calories and 1.5 grams of fiber, while one cup of raspberries has 60 calories and 8 grams of fiber. Due to the volume and fiber content of the raspberries, they will be more filling than the banana.

Eating a single banana can be a healthy snack, but if you add three large bananas to your regular daily food intake, you’ll be eating more than 350 extra calories. Whether or not you incorporate bananas into your meal plan will depend on your goals and if you like bananas.

If you are simply trying to eat a healthier diet, eating a banana (or 1/2 of a medium banana which is considered one whole serving of fruit) can be a good way to boost nutrition. Replacing high calorie, high fat items such as cookies or cake with fresh fruit like bananas can increase satiety while decreasing calories.

If you are looking to gain weight, you might consider eating an extra snack daily. A banana with peanut butter can increase nutrient-dense calories to achieve healthy weight gain.

If you like the way bananas taste, you should eat them. Add bananas to your meal plan to help you reach your fruit and vegetable goals. You can even plan to replace some less-nutrient dense snacks with bananas to increase your vitamins, minerals and fiber intake and improve satiety.

Benefits of Bananas

One medium banana (7 to 8 inches long) has about 105 calories, half a gram of fat, 27g carbs, 3g fiber, 14.5g sugars, and 1g protein.1

Bananas are chock full of nutrients. They're good sources of potassium (for heart health) and vitamin C (a powerful antioxidant).

While not usually considered a "superfood" like blueberries or broccoli, bananas may have benefits beyond being a natural fruit snack. In one study, daily consumption of bananas marginally improved blood sugar and lipid profiles in people with type 2 diabetes.2

Banana Snack Ideas

Go beyond peel-and-eat with these meal and snack options for bananas.

Oatmeal: Add sliced bananas to your morning oatmeal. You can also mash the fruit and add it your oatmeal while it cooks.

Cinnamon-sprinkled: Bananas are great with cinnamon. Just slice one up, dust it with cinnamon, and enjoy.

Yogurt: Mix chopped banana into fat-free plain Greek yogurt along with some cinnamon. You can also layer bananas and yogurt with high-fiber bran cereal and sliced almonds.

Frozen coins: Many people love the texture of frozen banana. It also takes a bit longer to eat, which means you're more likely to feel full by the time you're finished. Top banana slices with no-sugar-added strawberry yogurt and chopped peanuts before freezing them—it’s like a nutritious, deconstructed banana split.

What About Banana Chips?

While bananas can be a healthy choice in a weight loss diet, banana chips are not. They’re bananas that have been deep-fried and doused in sugar or salt. A half-cup serving of banana chips has about 210 calories and 12.5g fat. Dehydrated banana slices are not fried and thus have much less fat and fewer calories.

Banana chips

Verywell / Alexandra Shytsman

A Word From Verywell

There isn't any evidence that bananas contribute to weight gain or weight loss. Like any other food, bananas have calories, and calories add up. As a healthy snack, bananas may be more nutritious than options with the same number of calories and can be a healthy replacement for sugary treats. If you like bananas, enjoy them as part of a balanced diet.

How do you get a flat stomach overnight?

We’re all about those quick and simple hacks that work pretty much right away because let’s be honest — we live in a society that expects instant gratification. The truth is, health and fitness results take time, especially when it comes to long-term goals (I know, not exactly what you want to hear). But, we get it — when you’re bloated, experiencing digestive discomfort, or just aren’t feeling like yourself in your skin, you want some fast-acting results. Well, how’s 24 hours or less? That’s right — we have some tips you can implement immediately that may help you A) get a solid night’s sleep and B) wake up with a flatter belly in the morning.

Sound good? Here’s what you need to know.

5 Hacks to Get a Flatter Belly Overnight

chamomile tea

#1 Ditch the Sugar

You know that bowl of ice cream that may have become a staple midnight snack? While many of us may be burning the midnight oil trying to squeeze all of our to-do’s in, don’t make mindless midnight snacking a habit. Those sugary snacks may be causing more trouble than you think, and you may wake up with some pretty uncomfortable bloating.

If you find yourself hungry before bed, try snacking on anti-bloating foods instead, like papaya, cucumber, or even a handful of almonds to help keep you full. With the right snack choices at night, you may be more likely to wake up with that flatter belly overnight.

#2 Take a Warm Shower Before Bed

If part of your morning routine includes taking a shower, consider switching things up and adding a warm shower to your evening ritual, 90 minutes or so before bed. Research suggests a warm shower before bed significantly improves overall sleep quality by activating your body’s thermostat and regulating your circadian rhythm. When you do that, you may find it easier to fall asleep and stay asleep. And with better sleep comes lower cortisol (aka, the stress hormone).

Research has shown that with too little sleep, the body is more likely to produce more cortisol. And, that increased cortisol doesn’t just happen overnight — one study found that sleep deprivation led to higher levels of cortisol later on in the day, too. The problem with this? We want cortisol levels to be tapering off later in the evening as we prepare for bed and enter the parasympathetic state. If cortisol levels remain elevated at night, that means our body stays in fight or flight mode, affecting everything from sleep and digestion, to the repair and rebuild process.

According to research, higher levels of cortisol can also prompt the body to store more fat. The takeaway? Getting enough sleep is a crucial part of not only supporting health but also for supporting weight loss efforts.

So, try this evening shower hack for a flatter belly overnight. Because over time, it may just help improve your sleep habits, which will be a domino effect for lower stress and less belly fat.

RELATED: The Ultimate Guide to Sleep

#3 Sip on Ginger or Chamomile Tea

When those late-night cravings start calling your name, ditch the sugary snacks and turn to ginger or chamomile tea. Not only is sipping on a mug of herbal tea a great way to unwind and release stressors from the day, but both of these blends have digestive benefits that support a flat belly.

Ginger Tea: Ginger has been a medicinal digestive aid for thousands of years, thanks to its potent anti-inflammatory properties that aid digestion, reduce bloating, and soothe digestive upset. Try making a soothing tummy tonic with ginger tea, lemon, and a dash of honey.

Chamomile Tea: Chamomile is rich in antioxidants, flat belly supporting nutrients that aid the detoxification process by helping rid the body of toxic waste and excess water. And, this flowery brew is best known for its stress-busting and sleep-supporting properties, making it a beneficial blend to sip on before bed.

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#4 Eat Dinner Earlier

If you don’t usually sit down to eat dinner until 9 PM, it’s time to make some changes. Eating dinner earlier will give your body plenty of time to digest before bed. The last thing you want is to eat a large meal that leaves you feeling bloated before you hit the hay.

And, when you do eat your evening meal, it may be worthwhile to consider the best and worst foods for bloat. Yes, even healthy foods can cause digestive discomfort and have an unfavorable effect on your flat belly goals.

Does a platter full of veggies make your stomach inflate like a balloon? Take it easy on filling your dinner plate with cruciferous veggies like cauliflower, broccoli, kale, and brussels sprouts. While they’re rich in nutrients, these veggies are high in FODMAPS, fermentable carbs that for some, can be difficult to digest and could lead to gas and bloating.

Plus, when your body isn’t working overtime digesting your food as you sleep, you can really get some restorative sleep and wake up feeling well-rested. This is key because sleep isn’t just important for helping support better energy levels the next day, how much we sleep can even affect our food cravings the next day and can affect the body’s regulation of our hunger hormones.

The takeaway? Try to eat dinner a few hours before bed and be mindful of the types of foods you’re eating and how they make you feel. You always want to listen to your body!

#5 Add a Probiotic at Night

If you tend to wake up bloated, try taking your daily probiotic supplement at night. For a flatter belly overnight, we have to make sure we are keeping all of those healthy bacteria in our gut happy.

Probiotics can also help promote a healthier balance of gut bacteria. Plus, research suggests probiotics aid energy and glucose metabolism, meaning these small but mighty microbes help reduce systemic inflammation while aiding nutrient absorption and regulating appetite. So, try taking your probiotic at night to see if it helps you wake up with a flatter belly in the AM.

Get Your Beauty Rest & A Flatter Belly (Overnight)

One of the most important things to keep in mind when it comes to getting that flatter belly overnight we all want is to keep up with healthy eating and lifestyle habits. These are hacks you should aim to make a regular part of your lifestyle. Pair these with a regular exercise routine, a clean eating diet, and a plan to reduce stress. Before you know it, you’ll be well on your way to a flatter belly that lasts all day long.

Can cold water reduce weight?

Weight loss tip, does drinking cold water help you lose weight? Here’s the right answer

Drinking cold water does have some benefits that are not related to weight loss. According to experts, cold water can increase blood circulation on the skin’s surface. This may help your skin glow.

Does drinking cold water help in weight loss?(Shutterstock)

Updated on Aug 17, 2018 03:09 PM IST

Hindustan Times | By

HT Correspondent

Our body is 70% water, so it makes complete sense that water is healthy. You may have also heard that drinking cold water can help you burn more calories, but unfortunately, it might just be a myth.

It is believed that the body uses more energy to heat the water to its core temperature, but studies have found that it’s only minimal. The body burns only 4-7 extra calories, which is not much. Another research suggests that drinking more water does help with weight loss, especially when followed long term. However, there is no connection with the temperature of the water.

Drinking cold water does have some benefits that are not weight loss-related. According to experts cold water can increase blood circulation on the skin’s surface. This may help your skin glow.

Also read: Weight loss, 7 scary reasons you’re losing too much weight without trying

And drinking cold water during exercise can decrease dehydration and make you feel less tired. As a result you’re likely to workout longer.

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However, whether warm, normal or cold, it is important to continue drinking water. Dehydration can cause fatigue, irritability, muscle cramps, dizziness and headaches. Drinking less water can also lead to a slow metabolism. So, what’s the ideal amount of water to consume? A good rule of thumb is to drink about half of your bodyweight in ounces.

How can one lose weight without exercise?

Anyone who has tried to lose weight knows just how hard it can be. While it can be fairly easy to pack on pounds, dropping them can be incredibly difficult.

People often recommend exercise as a way to lose weight. While there are a number of health benefits to working out, regular exercise won’t necessarily help you slim down. That’s because exercise doesn’t do anything to change the hormonal imbalances that often fuel weight gain – and make it hard to lose weight.

If you’re looking to lose weight without working out, you have come to the right place. Ideal You offers a safe, effective way to lose weight without slowing down your metabolism or making you go through grueling workouts. We’ll show you exactly how to lose weight without exercising. Below, we have outlined some of the best tips for losing weight without ever setting foot in a gym. In total, there are over 60 different ways to lose weight without exercising.

Proven Ways To Lose Weight Without Working Out

Slow Down

Our bodies are complex, and can be hard to understand. For example, our brains need time to process that we have had enough to eat. When you eat quickly, you may consume far more calories than you need before your brain has a chance to signal that you are full.

Studies have shown that by chewing your food thoroughly and taking your time with your meals leads to decreased food intake and increased fullness. In other words, when you eat slowly, your tend to eat less — which can help you lose weight. By contrast, people who eat fast are much more likely to gain weight than slow eaters.

The upshot? If you want to lose weight, focus on chewing slowly, such as by counting the number of times that you chew each bite. You may be surprised at how you’ll feel full with far less food than you normally would.

Eat Lots of Protein

Protein is a powerhouse. Not only is it essential for our health, but it can increase feelings of fullness and reduce hunger. In this way, protein can help you eat fewer calories…and lose weight as a result.

Studies have found that increasing protein from 15% to 30% helped participants lose an average of 11 pounds over 12 weeks and eat 441 fewer calories each day, without intentionally restricting any foods or working out. So if you want to lose weight without exercise or strict dieting, start by upping your protein intake. Try eating eggs for breakfast instead of breakfast cereals, or add almonds throughout the day as a snack.

Drink Lots of Water

Staying hydrated is key to losing weight. Many people mistake signs of dehydration for hunger, and eat when they’re thirsty instead of getting a drink. When you drink lots of water throughout the day, you can avoid dehydration.

Drinking water, particularly before a meal, can also help you eat less. When you drink a large glass of water before eating, you will typically eat fewer calories. If you replace sugary beverages with water, you will see even greater weight loss.

Keep Unhealthy Food Out of Reach

Let’s face it: for most of us, if we have sweets, snacks, and other unhealthy food around, it is hard to not eat it. That can be a problem if we are trying to lose weight. But in many situations, you need to keep these foods around for other family members, guests, or a number of other reasons.

One way to help you avoid temptation is by stashing these foods out of your reach. If you keep chips and cookies on the counter, you may reach for those when you’re hungry or want a snack. But if you keep a bowl of fruit on the counter instead, you are more likely to make a healthier choice when you want to munch on something.

Eat Plenty of Fiber

Fiber is fantastic for our bodies. Not only does it reduce the risk of certain types of cancers, it can also help to make you feel fuller. That is because viscous fiber — the kind found in plant-based foods — forms a gel when it comes into contact with water. This gel increases the absorption of nutrients, and slows down the amount of time that it takes to empty your stomach.

So if you want to lose weight, focus on getting lots of fiber in your diet. There are lots of great high fiber options, like beans, asparagus, oranges, and apples.

Use Smaller Plates for Higher Calorie Foods

In recent years, our plate sizes have grown significantly. When we use big plates, it can make our portion sizes look much smaller than they actually are — which may lead to weight gain. By contrast, when we use smaller plates, our portions look bigger, which can fool our minds into thinking that we are eating more than we are.

Our brains play an important role in weight loss. If you’re looking to shed a few pounds (or more), think about how you plate your food. By choosing dishes that are much smaller than average, you may find that you are satisfied with a smaller amount of food.

Watch Your Portion Size

One of the leading causes of weight gain in the United States is out of control portion sizes. When we are served (or serve ourselves) big quantities of food, we are more likely to eat past the point of fullness. This can lead to weight gain and obesity.

If you want to lose weight without exercising, simply reducing your portion size can be a big help. Combined with eating slowly and drinking lots of water, taking this simple step can allow you to reduce calories and drop weight.

Be Mindful While Eating

In our hectic lives, it is often tempting to multi-task. Perhaps you’re eating lunch at your desk, or scrolling through your phone while watching TV. While doing several things at once can often result in greater efficiency, if you’re distracted when you are eating, it can cause you to eat a lot more than you need. Studies have found that you will lose more weight when you practice mindful eating.

Instead of eating on the couch while watching TV, while working, or while on your phone, set aside time to eat without distractions. Pay attention to your body and the signals that it is sending while you are eating. This can help you eat much less and still be full.

Reduce Stress

Life can be incredibly stressful, particularly during a pandemic. Yet when we are stressed, our bodies produce more of the hormone cortisol. Increases in cortisol can influence your hunger and desire for unhealthy foods. As a result, stress can lead to weight gain. Therefore, you can reduce weight without exercise by reducing your stress.

If you are looking to lose weight, try out different techniques to manage your stress. Meditation and therapy can help you decrease stress. Other alternatives include writing in a journal, or simply practicing deep breathing techniques.

Get Plenty of Sleep

A lack of sleep can disrupt the production of certain hormones in our body that regulate appetite. When you don’t get enough sleep, or you get poor sleep, you may have increased hunger and crave unhealthy, high calorie foods. If you are interested in losing weight, focus on getting enough sleep every night. A good night’s rest will help you achieve your weight loss goals.

Avoid Sugar

There is no way around it: sugar is tasty. But when we consume too much sugar, it can negatively affect our health, causing us to gain weight and putting us at risk for a number of diseases, such as diabetes.

When we consume sugary foods and drinks, it often does not make us feel full. As a result, we may take in many more calories and gain weight. A fairly simple way to lose weight is to cut out all sugary drinks, like soda and juices, and replace them with water. You can also cut out added sugars by limiting your dessert intake and choosing lower sugar versions of your favorite foods.

Try Using Red Plates

This tip may sound strange, but research has shown that using red plates can lead to reduced calorie intake. While we don’t know exactly why this technique works, it seems to help people eat fewer unhealthy snacks — perhaps because we associate the color red with the word stop. If you have red plates at your house, consider plating high calorie foods on them, and see what happens.

Get Cooking

Getting take-out, going to a restaurant, or stopping at the drive-thru is often easier than cooking a full meal. Yet these meals are often high in calories and fat, which is why they are so delicious…and why eating out too often can lead to weight gain.

When you cook your meals at home, you can control what is in them. You may also find that you enjoy cooking and making sure that you get plenty of fresh, quality foods in your diet. Whether you’re an experienced home cook or a novice, cook more meals at home as a way to lose weight.

Keep a Food Journal

Accountability is a huge part of any weight loss journey. One way to remain accountable is to keep a journal of what you are eating, and when you are eating it. In this way, you can track your food intake, and even note times when you are more likely to fall off of the proverbial wagon. You can use pen and paper for a food journal, or any one of a number of apps.

Weigh Yourself Regularly

The best way to know if you’re making progress with weight loss — or backsliding into weight gain — is to know what you weigh. While weighing yourself too often can be counterproductive (since your weight can fluctuate throughout the day), it is a good idea to weigh yourself on a regular basis so you know if you are gaining or losing weight. You can include your daily weight in your food journal.

Alyson Stoner's Vegan Fitness Transformation

If you notice a gain, you can adjust your diet accordingly. If you see a drop, you will be encouraged — and motivated to keep going with your diet plan.

Watch Snacking

We all love having snacks, whether we pack treats for a road trip, keep something stashed in our desk drawer at work, or break out the popcorn when watching a movie. The problem is that it can be hard to keep track of exactly how much we are eating when we are snacking.

Having healthy snacks throughout the day can help to keep your metabolism going. The key is to make sure that you are accounting for those snacks — and keeping the portions under control.

Avoid Fad Diets

If you are looking to lose weight, it can be hard to avoid the lure of a diet that promises that you’ll lose weight fast by drinking a few shakes a day, or nothing but hot water with some lemon, cayenne pepper, and maple syrup. While you may lose weight on these types of diets, it simply is not sustainable.

Over time, doing fad diets can damage your metabolism. As a result, it’ll be that much harder to lose weight over the long-term. If you are serious about weight loss, avoid juice cleanses, cabbage soup diets, and other unhealthy diets.

Take Care of Your Gut Health

The science of weight loss is complicated, and not fully understood. However, researchers are beginning to link obesity with an imbalance of certain types of bacteria in our guts. You can address these issues by taking a daily probiotic or eating fermented foods, both of which can boost your gut health.

Get Lots of Vitamin D

While scientists don’t exactly understand the link between Vitamin D and weight loss, researchers have noted that heavier people tend to have lower levels of vitamin D in their blood. When people lose weight, they tend to experience an increase in vitamin D levels.

You can boost your Vitamin D levels by taking a supplement, getting more sun, or eating foods rich in Vitamin D. Doing so may help you lose weight, as well as getting added benefits like stronger bones.

Share Your Meals with Others

When we eat with loved ones – friends or family — we tend to eat healthier. While big family meals may not be possible during the COVID-19 pandemic, you can still eat with people in your circle as often as you can. Doing this can help you make better choices, and focus more on the company instead of your food.

Prepare to Succeed

There is an old saying, “failure to prepare is preparing to fail.” This is particularly true when it comes to weight loss.

Preparing your meals in advance and making sure that you have plenty of healthy options available can help you lose weight. When you don’t have good options, you may be tempted to order a pizza or pick up unhealthy take out food. By making sure that you have easy meals ready to go, you can avoid these high calorie traps and stay on track.

Eat Good Fats

In the past, fat got a bad reputation in the diet community. More recently, scientists have discovered that certain types of fats are actually good for our bodies. These so-called good fats, like those found in fish, nuts, avocados, and olive oil, can help us absorb more nutrients from our food and even help us feel fuller for longer. By adding a moderate amount of healthy fats to your diet, you may be able to lose more weight.

Reevaluate Your Morning Coffee

In an era where there seems to be a Starbucks on every corner, it is all too easy to unwittingly consume 500 calories or more with your morning joe. If you are in the habit of picking up a latte on your way to work, consider switching to a cup of coffee (without added sweeteners) at home. Doing so could save you a lot of money and calories over time.

Choose Your Oils Carefully

Certain types of vegetable oil are known to be high in omega-6 fatty acids, which can cause inflammation and lead to weight gain. If you are looking to lose weight, avoid canola and soybean oil, and choose extra virgin olive oil instead.

Carry a Water Bottle Everywhere You Go

Above, we noted that drinking lots of water can help you lose weight. One easy way to make sure that you do this is by taking a water bottle with you as you go about your day. With lots of great options for stylish water bottles that keep your beverage cold for hours, it is easier than ever to make sure that you get enough H20. Plus, when you have a water bottle with you, you’ll be more likely to sip from it rather than getting a high calorie coffee, soda, or other beverage.

Don’t Forget a Healthy Snack

We’re all busy, and many of us spend our days running from one thing to the next. When you’re out and about, healthy snacks and meals aren’t always available. One way to avoid that situation is to carry a healthy snack with you. Keeping a pack of almonds or a healthy protein bar can help you avoid gorging on higher calorie fast foods or restaurant meals.

Avoid Fat-Free Dairy

In the past, many people associated eating low or no fat foods with health and weight loss. It turns out that when manufacturers eliminate fat from foods, they often add sugar and other artificial ingredients to make the food taste good.

Switching to 2% dairy, as opposed to fat-free, can actually help you lose weight. You’ll avoid added sugars and other ingredients. You will also feel fuller longer because of the fat in your milk, yogurt, or cheese.

Try Going Meatless (Sometimes)

While meat contains protein, which can help fill you up and keep you full for longer, many cuts of meat also contain high amounts of unhealthy fats. If you want to lose weight, try going meatless for at least one or two meals a week. By swapping meat-based meals for a veggie-packed lunch or dinner, you’ll boost your fiber intake — and may lose weight as well.

Stock Your Freezer

We have all been in situations when we just don’t have the time or energy to get to the store or to cook. For most of us, this may lead to ordering delivery, which can be fine for a treat — but not if you are trying to lose weight. Instead, make sure that your freezer is full of healthy meals (like extra portions of soup), frozen veggies, and pre-portioned protein. That way, you’ll be able to get dinner on the table fast, without running to the store or having to spend hours cooking.

Make Healthy Foods the Star of Your Kitchen

Earlier, we talked about how you should put unhealthy foods, like sweets and salty snacks, in a harder-to-access place in your kitchen to help you avoid temptation. The flip side of this tip is that you should put healthy foods in easy to reach locations to make it more likely that you will choose them instead.

If you’re trying to eat more whole grains, for example, it will be easier to meet your goal if the quinoa and bulgar are at the front of your pantry, rather than buried in the back. Set yourself up for success by making it as easy as possible to get to healthy foods in your kitchen.

Beautify Your Food

The trend of photographing your meal for social media can be a bit annoying. Yet when you plan to snap a pic of something that you made, you are more likely to load it up with healthy fruits and veggies. A beautifully prepared meal is often seen as more satisfying, which can help you eat lunch. So take a few extra minutes and make your food look fantastic — then snap a pic, and enjoy the added weight loss bonus.

Chop Up Veggies for Easy Snacks or Meal Prep

When you’re busy, it can be hard to lose weight successfully because eating healthy takes time. One way around that is to always make sure that you have fresh veggies ready to eat or use in a recipe.

After buying vegetables at the market, wash and chop them once you get home. That way, you can grab some celery instead of pretzels, and you can have carrots ready to toss into a recipe. Spending a bit of time each week to take these steps can help you drop weight over time.

Pack Your Lunch

Eating out during your work day is often a good break, and a way to socialize. Yet restaurant meals are often high calorie, and loaded with unhealthy fats. To trim your budget and your waistline, pack a healthy lunch filled with good fats and veggies instead.

Take a Lunch Break

After packing your lunch, consider adding something else to your daily routine — a bit of relaxation. Work can be stressful, and eating lunch at your desk, or even in the office break room, doesn’t allow you to get a mental or physical break.

Instead, find a park or green space near your office. Take your lunch there, when weather allows, and enjoy people watching, listening to music or a podcast, or simply being by yourself.

Remove Food from Your Work Area

It is common in many workplaces to have snacks out, or a bowl of candy on your desk. Yet when these foods are readily available, it increases the likelihood that you’ll chow down on them — even when you aren’t really hungry. One way to combat this problem is to remove food from your eyesight at work. Instead, keep healthy snacks put away in a desk drawer or another location. Out of sight, out of mind!

Cut Your Alcohol Intake

Many of us enjoy a glass of wine, a beer, or a mixed drink at the end of a long day. While drinking alcohol in moderation can be healthy (particularly red wine), it can also lead to weight gain. Alcohol doesn’t provide nutrition, yet it can be high in calories. By eliminating or reducing your alcohol intake, you can cut calories and lose weight.

Choose Your Sides Carefully

Eating out can be a minefield. Even seemingly healthy dishes, like veggies, are often drenched in butter and salt. Even if you order a healthy meal, it may come with a high calorie side. Get into the practice of always ordering a salad as your side — in place of fries, mashed potatoes, or any other unhealthy option. In this way, you can still enjoy your main dish, while cutting calories at the same time.

Ask for Half to Go

This is an old trick, but a good one when eating out at a restaurant. Portion sizes at restaurants are out of control — and not just at the Cheesecake Factory (which is well-known for its massive, overly full plates of food). If you want to enjoy a meal out without being tempted to clean your plate, address the problem head on: ask for half of your meal to be boxed up to go, so it is never even on the table.

Don’t Let Others Serve You

When someone else makes a plate for you, or cuts you a piece of cake, they may not be careful to ensure that you are getting an appropriate portion. You can avoid overeating at gatherings by serving yourself. That way, you can make sure that you are getting a plate that has just the right amount of food.

Explore New Recipes

It is easy to get into a rut with cooking, and to rely on recipes that are comforting or nostalgic. While it isn’t bad to indulge in comfort foods like macaroni and cheese occasionally, it can prevent you from exploring something new — and healthier. Spend some time surfing the web or going through cookbooks for modern, healthy meals to try.

Be Wary of “Diet” Foods

A lot of foods are labeled “diet,” offering what seems like an easy way to cut calories. But But a lot of these foods are loaded with artificial sweeteners, like diet soda, which can actually cause you to crave sweets — even though the sweeteners don’t contain any actual sugar. By avoiding diet foods and sticking to real, whole foods, you may be able to cut calories.

Try an Elimination Diet

Many people are sensitive to certain types of food, like gluten or dairy. If you do have a food intolerance or allergy, it can lead to bloating, discomfort, and even weight gain. If you feel uncomfortable after eating a certain food, consider going on an elimination diet. You may find that by cutting out certain types of food, you feel much better — and even drop pounds.

Stick to a Routine

There is an old saying: “if it ain’t broke, don’t fix it.” When it comes to dieting, it is perfectly fine to stick to what you know. This may mean making a week’s worth of meals on Sunday, or eating the same breakfast and snacks every day. When you have a fridge full of food that you know that you can eat, it reduces the likelihood of you going for a convenience item that isn’t as healthy.

Spend Time Outdoors

Stress can lead to weight gain. If you find yourself overwhelmed, feeling blue, or just fatigued, getting outside can help you get some relief. You can go for a hike or a walk, or simply spend time in a park. The important thing is just being in nature, which can improve your mental health and mood.

Avoid Family Style Meals

Many of us grew up eating family style, with all of the dinner options on the table, so everyone can serve themselves. While putting everything on the table is more convenient than dishing up individual plates in the kitchen, it can make it easier to overeat. If you have to get up and walk to the kitchen to get a second serving, you may think twice about whether you are really hungry.

Just Say No to the Bread Basket

When you eat out in a restaurant, the server often brings a basket of rolls or chips and salsa. It can be hard to not dig in, especially if you come into the restaurant hungry. But these types of free appetizers are usually high calorie and filling. Instead, have a small protein-filled snack before heading out to eat — or order a leafy green salad to start.

Turn Down the Heat

As we head into winter, this may sound like a strange tip when you want your house to be warm and cozy. But keeping your house just slightly cooler can help you lose weight. Why? Because when your body is cool, it has to work harder to stay warm — which can help you lose weight.

Try Nuts As a Healthy Snack

It turns out that squirrels have the right idea. Nuts are a great food, filled with protein, healthy fats, and fiber, all of which helps you to stay full longer. Just make sure that you keep track of how many nuts you’re eating, as they tend to be higher in calories.

Start the Day Off Right

When you wake up in the morning, your body has been fasting for 8-12 hours or even longer. You may be tempted to eat a small breakfast if you’re trying to lose weight. It turns out that doing so can actually backfire. Instead, try eating a big breakfast — ideally featuring eggs as a good source of protein. Having a bigger breakfast can actually help you eat less during the day, which translates to weight loss.

Don’t Skip Breakfast

You may think that skipping a meal will help you lose weight. If you’re running late in the morning, or just don’t like breakfast foods, you may be tempted to skip breakfast…but you should avoid doing that. When you don’t eat breakfast, you are likely to eat more throughout the rest of the day — including a big dinner, which can cause you to gain weight. Eat a healthy, filling breakfast every day to boost your weight loss.

Consider What Goes on Your Plate

Many Americans are used to a diet that is heavy on meat and carbs, and light on fruits and veggies. If you want to lose weight, switch it up. Visualize your plate as being split into thirds. Fill up two thirds of your plate with lean protein and vegetables, then the remaining third with whole grains.

Drink Tea

Tea may be less popular than coffee in the United States, but you shouldn’t overlook this nutritional powerhouse. Some types of tea, including cinnamon and mint tea, can actually help you lose weight. Mint is an appetite suppressant, while cinnamon can decrease blood sugar levels. Peppermint tea may also help your body digest fats. Just steer clear of sugar when making your beverage of choice.

Make Losing Weight Easy With Smart Swaps

There are few things that are better than a big plate of pasta. Yet traditional spaghetti and other forms of pasta are packed with calories. Instead of pasta, try a healthy alternative, like spaghetti squash or zucchini noodles. Not only will you cut calories with these smart swaps, you’ll also boost your veggie intake.

Try a Squirt of Lemon

Hopefully, you’re drinking a lot of water throughout the day to stay hydrated. To boost your weight loss, try adding some lemon to your water. Lemons have a number of nutrients that can actually reduce stress and boost weight loss, including Vitamin C, polyphenols, and pectin. It also helps to quench your thirst and adds a nice flavor to your drink!

Snack at the Right Time

Snacking can be an important way to rev your metabolism — if you eat the right things at the right time. Ideally, save your snacks for mid-afternoon to fuel your weight loss. Studies have shown that people who snack in the morning, rather than the afternoon, tend to eat more over the course of the day.

Don’t Drink Your Calories

Getting a soda in the middle of the day, a beer at night, or drinking juice in the morning may seem innocent enough. Yet these drinks all have a lot of calories — and won’t fill you up. Instead of drinking your calories, eat something healthy to fill you up and give you energy.

Stop and Think

Many of us who struggle with our weight do so because we eat when we aren’t actually hungry. We may gobble down potato chips when we are bored, seek out ice cream when we are sad, or stop at a drive thru after a stressful day at work. While this is a pretty common coping mechanism, it isn’t a healthy one. So before you eat, take a minute to check in with yourself. Figure out if you’re really hungry, or if you are trying to handle your emotions with food.

Get Smart about Nutrition

Food is fuel for our bodies, yet few of us truly understand nutrition. The good news is that you don’t have to go to school to learn about what is best for your body. Reading labels is a good start, but you can do something even simpler: listen to your body. Scarfing down a handful of gummy bears during an afternoon slump may give you a temporary boost, but how does your body feel afterward? Think about what makes you feel good, and go from there.

Try Meal Prepping

Preparing a bunch of meals ahead of time may not seem exciting. But having pre-portioned meals ready to go can help you stay on track with your diet, and make it easy for you to make healthy choices. Spend some time researching recipes, and then devote a few hours each week to making sure that you have a range of options ready to go.

Create a Soothing Environment for Meal Times

Studies have shown that when you eat somewhere that is bright and loud, you tend to eat more. Dimming the lights and lowering the noise can actually help you eat less by reducing the likelihood that you will rush through your meal.

Talk to Your Doctor About Weight Gain

In some cases, weight gain may be related to a medical condition. If you have unexplained weight gain or can’t seem to lose weight, it may be time for a check-up or a physical. You may have an underlying condition that has caused you to put on pounds or made it difficult for you to drop weight.

Track Calories With A Weight Loss App

Counting calories may seem tedious and old fashioned, but it can be a good way to make sure that you aren’t eating too much. It is also much easier than ever before, with a range of calorie tracking apps available. Pick one that meets your needs, and get to tracking!

The Best Way To Lose Weight Without Exercising – We’re Here to Help.

Losing weight can be incredibly difficult. For the average American, sticking to a strict diet and exercise regime is nearly impossible to do while balancing the demands of work and family. Not to mention, dieting and exercise may not even work if done incorrectly. Fortunately, there is a better way to lose a life-changing amount of weight without intense physical activity.

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Weight loss without exercise is possible. Ideal You offers exactly what you need to lose a life-changing amount of weight quickly without ever stepping foot in a gym. Our weight loss plan offers all-natural food-based supplements, regular meetings with weight loss coaches, a structured food list and a weight loss journal. Our focus is on rebalancing your body to reset your metabolism. We give you the coaching and tools you need to lose weight in a healthy, sustainable way.

How can I burn 1000 calories a day?

Workouts that burn 1,000 calories may sound appealing if you want to lose weight or want to be able to eat whatever you want. But how you burn those calories and how long it takes can look different for everyone, and it can make your workout more frustrating if you don’t manage your expectations properly.

So how do you burn 1,000 calories per day, and how long does it take? You can burn 1,000 calories per day through a variety of cardio exercises such as running, cycling, or rowing. How long it takes is highly individualized. Your body weight, current fitness level, body fat percentage, age, gender, and workout intensity all determine how long you need to work out to burn 1,000 calories.

For the purposes of this article, I’m going to assume that you’re interested in burning 1,000 calories per day because you’re trying to lose weight. I’ll discuss whether or not you even need to burn 1,000 calories per day, how much weight you can expect to lose, and if it’s safe to burn 1,000 calories a day.

I’ll also talk about which activities burn the most amount of calories and what factors contribute to burning 1,000 calories a day.

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Do You Need to Burn 1,000 Calories Per Day?

Before we discuss how you can burn 1,000 calories per day and if it’s even necessary, you should first understand what that really means. When people say that they want to burn 1,000 calories per day, they typically mean they want to burn 1,000 calories per day through exercise.

It’s a common misunderstanding that you only burn calories by exercising. But your body burns calories all day long, even when you’re at rest.

This is what’s referred to as your basal metabolic rate (BMR), or the number of calories your body burns by performing life-sustaining functions such as the beating of your heart, breathing, and circulation. You can lay in bed not moving for an entire day and still burn calories.

Most people don’t spend their days that way. As such, you also need to consider how many calories you burn per day through a combination of the life-sustaining functions mentioned above plus all of your other daily activities, including working out. This is referred to as your total daily energy expenditure (TDEE).

You likely already burn at least 1,000 calories per day just by existing. Doing things like walking to and from the parking lot at work, running after your kids, cleaning the house, and of course, exercising all contribute to your daily calorie expenditure.

However, you likely also eat more than 1,000 calories a day. And when you don’t burn off as many calories as you consume, it can lead to weight gain since you’re not expending all of that extra energy.

Many people tend to underestimate their calorie consumption and overestimate their activity levels, which is especially problematic when you’re trying to lose weight.

This may lead you to believe that you need to burn as many calories as possible through exercise, and you’ll punish yourself with long, intense workouts.

But the truth is, it’s not really necessary to burn 1,000 calories a day through exercise alone, even if you have weight loss goals. While it can certainly help, it requires a lot of exercise that many people either can’t handle or don’t have the time for.

So instead of slogging through grueling workouts to try to burn 1,000 calories in one shot, you’re better off burning more calories throughout your entire day. Some of the ways you can do this include increasing your non-exercise activity thermogenesis (NEAT) — or ways that you move your body without exercising — and getting in at least 8,000 steps per day.

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How Much Weight Will You Lose by Burning 1,000 Calories?

how much weight will you lose by burning 1,000 calories

Most experts agree that you need to have a 3,500-calorie deficit per week in order to lose one pound. So if you were to burn 1,000 calories per day — or 7,000 calories per week — you could lose 2lbs per week.

However, it’s not that straightforward. Your rate of weight loss depends on your training age, what kind of training you do, how you eat, and other genetic, lifestyle, and environmental factors.

To make things more complicated, your progress will eventually stall when you’re on a weight loss plan. You can only sustain a 2lb/week rate of weight loss for so long. Think about it — if a 200lb person was able to consistently lose 2lbs/week, they’d lose close to half of their body weight in a year, which is an unrealistic expectation.

Furthermore, trying to lose weight at such an aggressive rate isn’t sustainable in the long term. It can also lead to a loss in muscle mass, which is usually the opposite of what many people want.

A more likely scenario is that you’ll do workouts that burn 1,000 calories a few days per week while eating 250-500 calories less than your maintenance calories — which you can determine using an online TDEE calculator — and increase your NEAT. By following a more reasonable approach, you can expect to lose 0.5-1lb/week.

Related Article: Burning More Calories Than You Eat: How To Do It Properly

Factors to Consider When Burning 1,000 Calories

Burning 1,000 calories isn’t always easy. Everyone burns calories at a different rate based on several different factors, some of which are out of your control.

Some considerations to take into account when trying to burn 1,000 calories include:

Your gender. Men tend to burn more calories with physical activity because they have more muscle mass.

Your age. As you get older, you lose muscle mass, which burns more calories than fat.

Your body weight and body fat percentage. It’s easier for larger individuals or those with high body fat percentages to burn more calories with exercise. They have more mass to move, and it takes their bodies more energy to function properly.

How in shape you are. Someone who’s new to working out may burn more calories with exercise than someone with a strong fitness background because their bodies haven’t yet adapted to physical activity.

It’s also important to note that calorie counts on activity trackers and cardio machines can be incredibly inaccurate, so you can’t always tell exactly how many calories you’re burning. The best way to determine that number is to get a heart rate monitor, preferably one with a chest strap.

Alternatively, you can use a metabolic equivalent of task (MET) calculator, but these kinds of calculators only work well if you’re very honest about how much effort you’re putting into your workouts.

Related Article: How Long Should A Workout Be? (Science-Backed)

7 Ways to Burn 1,000 Calories

7 ways to burn 1,000 calories

The activities below can all help you burn 1,000 calories. But how long it takes you to get there will depend on your workout intensity, body weight, your pace and how consistently you maintain it, and your current fitness level.

1. Running

You can burn anywhere from 11 to 17 calories per minute from running, but the exact numbers vary based on how much you weigh and how fast you run.

Let’s say you weigh 150lbs, burn 15 calories per minute, and can run a 10-minute mile. You’d be able to burn 1,000 calories by running for about 70 minutes or 7 miles.

However, this assumes that you can maintain the same pace for all 7 miles. If your pace slows down at all, it will take you longer to burn 1,000 calories.

2. CrossFit

CrossFit workouts are intense because they involve a combination of strength, endurance, gymnastics, and HIIT. But they also tend to be short. You can go all-out for eight minutes and still only burn 150 calories if you don’t do any extra work before or after the workout of the day (WOD).

According to the American Council on Exercise, males burn an average of 20.5 calories per minute during a CrossFit WOD while females burn 12.5, depending on the nature of the WOD and exercise intensity.

So, even in a typical one-hour CrossFit class that includes a strength portion and a WOD, you’ll almost never come close to burning 1,000 calories. You’d need to do multiple WODs a day to get to that point.

3. High-Intensity Interval Training

High-intensity interval training (HIIT) can burn 25-30% more calories than other forms of exercise, but the amount of calories you burn varies based on what kind of exercise you do.

For example, a HIIT cycling session for 30 minutes can burn anywhere from 390-690 calories. But you have to be a heavier person and pedal at close to a 20mph pace to get to the higher end of that range. If you’re a smaller individual or don’t pedal that fast, it can take at least 90 minutes to burn 1,000 calories.

The one drawback of HIIT workouts is that you can’t sustain a high-intensity pace for very long because they require you to move at an intensity that you can only maintain for a few seconds. It’s not recommended to do HIIT workouts more than two to three days per week because of how taxing they are on the body.

4. Cycling

If you’re cycling at a rate of 10-12mph, you can burn roughly 7 calories per minute depending on how much you weigh. If you bump up the intensity to 14-16mph, you can burn up 15 calories per minute.

Based on these numbers, you’d have to maintain a pace of 14 mph for about 65-70 minutes to burn 1,000 calories.

5. Rowing

Depending on your weight, you can burn anywhere from 510-750 calories per hour using a rowing machine.

For smaller individuals, it would take just under two hours to burn 1,000 calories. If you’re tall or you weigh more, it could only take about an hour and 20 minutes.

6. Elliptical Machine

Like most cardio activities, how many calories you burn on the elliptical depends on the level of effort you put into it.

An average person can burn anywhere from 350-450 calories per hour moving at a moderate pace. You’d have to spend more than two hours on it to burn 1,000 calories.

7. Daily Step Count

You only burn 30-40 calories for every 1,000 steps you take, so you’d have to get 33,000 steps each day to burn 1,000 calories from walking alone. It’s extremely difficult to do that unless you have an active job.

Fortunately, research shows that getting 8,000 steps per day is enough to improve your health. But you have to also engage in other activities that contribute to your TDEE to burn 1,000 calories per day just from increasing your daily step count.

For workouts that pair well with the cardio activities mentioned above, check out the Fitbod app. Your first 3 workouts are free, and no credit card is required.

Tips To Burning More Calories Other Than Working Out

tips to burning more calories other than working out

Many people don’t have the time to spend doing workouts long enough to burn 1,000 calories, but they also don’t do any other physical activity aside from exercising.

If you’re looking for ways to increase your TDEE, there are several creative, enjoyable things you can do to burn more calories when you’re not working out.

1. Increase your NEAT

As I mentioned earlier, NEAT stands for non-exercise activity thermogenesis, which encompasses the daily activities you do outside of exercising. Increasing your NEAT is an excellent way to boost your total daily calorie output.

To increase your NEAT when you’re at work, you can:

Park your car further away from the office’s entrance

Walk around your office building during your lunch break

Take the stairs instead of the elevator

Get a standing desk

Walk around while you’re on the phone, if possible

To increase your NEAT when you’re at home, you can:

Set an alarm to walk around your house and stretch every hour

Play kickball, tag, or Frisbee with your kids

Invest in an inexpensive foldable treadmill to get more steps in while you watch TV

Take your dog (if you have one) for more walks

Do your own chores

Fidget more — simply tapping your feet or bouncing your leg can burn a small number of calories

2. Join a recreational sports team

Participating in a sport you enjoy is a great way to burn more calories without feeling like you’re working out. You may be able to find a local basketball, soccer, or volleyball team near you.

A good thing about these leagues is that they’re often more focused on having fun, so you may not even need to have much experience to be part of a team.

3. Participate in seasonal outdoor activities

If you go to the beach, lake, or pool often in the summers, don’t just spend the entire time lounging in a chair. Go swimming, get out in the water on a kayak, or try stand-up paddleboarding to get more activity in your day.

On the flip side, in the winter, you can go skiing, snowboarding, or ice skating. Even shoveling snow from your driveway can help you burn more calories.

Is It Safe to Burn 1,000 Calories Per Day?

For most people, it’s not safe to burn 1,000 calories per day through exercise.

Depending on what kind of activity you do, you need to work out for over an hour to burn that many calories, and it takes a long time to build up to that level of endurance. And if you do higher-intensity workouts, it’ll be difficult to do them every day without getting injured or burned out.

Trying to burn 1,000 calories per day also becomes problematic if you’re eating a dangerously low number of calories as this can be a sign of an eating disorder. If you’re trying to burn a high number of calories to offset behaviors such as binge eating, you need to consult with a medical professional.

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Frequently Asked Questions

How much weight can you lose by burning 1,000 calories a day?

You need to burn 3,500 calories per week in order to lose 1lb/week. If you double that, you may be able to lose 2lbs/week because 1,000 calories x 7 days a week = 7,000 calories burned per week.

However, you can’t maintain that rate forever without losing muscle mass or negatively impacting your health. It’s much more reasonable to lose 0.5-1lbs/week by eating in a slight calorie deficit, increasing your NEAT, and doing whatever exercise you can fit within your schedule instead of doing hours-long workouts just to burn 1,000 calories.

Can You Burn 1,000 calories in One Hour?

It is possible to burn 1,000 calories in one hour, but you’d have to work at a high intensity that many individuals can’t sustain for that long. While running, cycling, and rowing are most ideal for burning a significant amount of calories, it will still take the majority of people at least 90-120 minutes to get to the 1,000-calorie mark.

How far do I have to walk to burn 1,000 calories?

On average, you can burn 100-200 calories during a 30-minute walk and cover 1.5 to 2 miles in that time. You’d have to walk for five hours or for a distance of at least 7.5 miles to burn 1,000 calories.

However, this depends on your weight, how fast you walk, what kind of incline you’re on, and many other factors. It’s better to focus on increasing your step count throughout the day rather than trying to burn 1,000 calories within one walking session.

Final Thoughts

Despite what many people believe, most of us burn 1,000 calories per day just by existing. But to burn 1,000 calories through exercise, you typically have to spend over an hour doing some form of cardio. However, factors such as your fitness background, age, gender, body weight, and body fat percentage all determine how quickly you can burn 1,000 calories.

It’s also important to remember that calorie counters on activity trackers and cardio machines are often unreliable. A heart rate monitor with a chest strap is the most accurate way to determine how many calories you’re burning.

About The Author

Amanda Dvorak

Amanda Dvorak is a freelance writer and powerlifting enthusiast. Amanda played softball for 12 years and discovered her passion for fitness when she was in college. It wasn’t until she started CrossFit in 2015 that she became interested in powerlifting and realized how much she loves lifting heavy weights. In addition to powerlifting, Amanda also enjoys running and cycling.

Does sweating burn fat?

Sweating is the body’s natural way of regulating body temperature. It does this by releasing water and salt, which evaporates to help cool you.

Sweating itself doesn’t burn a measurable amount of calories, but sweating out enough liquid will cause you to lose water weight. It’s only a temporary loss, though. Once you rehydrate by drinking water or eating, you’ll immediately regain any lost weight.

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How many calories does sweating burn?

Some claim sweat-filled activities like Bikram yoga allow you to burn up to 1,000 calories an hour — but the claim is likely false. One study found that in a 90-minute Bikram yoga class, women burned an average of only 330 calories, and men burned 460 calories. That’s the equivalent of walking briskly at 3.5 miles per hour for the same amount of time.

You can also burn calories during activities where you don’t sweat much, or at all. For example, you still burn calories swimming, lifting light weights, or exercising when it’s cold outside in the winter.

Still, sweat may be a way to measure your intensity level, or how hard you’re working, during certain types of exercise. The American College of Sports Medicine recommends healthy adults fit in 30 minutes of moderate-intensity exercise — or enough to break a sweat while still carrying on a conversation — five days a week.

Why do some people sweat more than others?

How much you sweat is based on a variety of factors, including:

genetics

environmental factors

age

fitness level

weight

Of these factors, your weight and fitness level will most influence how much you sweat during exercise. Your body needs to use more energy to function at a higher weight. This results in more sweat, because there’s more body mass to cool down.

The better shape you’re in, the quicker you’ll sweat. That’s because the body becomes more efficient at regulating temperature. Sweating earlier means your body can cool down faster. This lets you work out for a longer time at a more rigorous pace.

What are the benefits of sweat?

The main benefit of sweat is cooling your body down. Some other benefits of sweating may include:

Healthier skin. Intense exercise gets the blood circulating throughout your body. This allows oxygen and nutrients to circulate and nourish skin cells.

Challenging yourself. If you’re breaking a sweat while exercising, you’re probably doing workouts that are appropriately challenging for your fitness level. But if you’re lightheaded, extremely tired, or in pain, you’re pushing yourself too hard.

Are there any risks to sweating?

Dehydration

If you’re sweating, you’re more likely to get dehydrated. Hot or humid weather increases the amount you sweat. For every pound of sweat you lose, be sure to drink a pint of water. Don’t wait until you get thirsty to start hydrating. Instead, take a water bottle with you and drink regularly throughout your workout.

Severe dehydration can be dangerous. Get medical help for these symptoms right away:

extreme exhaustion or confusion

dizziness when you stand that doesn’t go away after a few seconds

not urinating for eight hours

weak pulse

rapid pulse

seizure

loss of consciousness

Hyperhidrosis

If you regularly sweat excessively, you may have a condition called hyperhidrosis. See your doctor if sweating disrupts your daily routine. Also, check in with your doctor if you get night sweats for no known reason, or you’re suddenly sweating excessively.

Get medical help right away if sweating occurs with:

fever of 104°F (40°C) or higher

chest pain

shortness of breath

rapid heart rate

How to burn calories safely

In order to lose weight, you need to burn off more calories than you take in. Around 3,500 calories equal 1 pound of fat. So you need to burn off 3,500 more calories than you consume to lose 1 pound.

The best way to achieve a healthy weight is to adopt an active lifestyle. Eating a healthy diet full of whole foods and exercising regularly (up to five days a week for around 30 minutes) are the best ways to safely achieve your weight loss goals.

The bottom line

Sweating out water weight may help you temporarily drop a few pounds quickly. Wrestlers and horse jockeys who need to be at a certain weight to compete use this technique.

However, the calories lost aren’t significant, and this isn’t a healthy way to lose weight overall. One study found that athletic performance in women was negatively impacted by sauna-induced rapid weight loss, but more research is needed.

If you’re trying to lose weight, going gradually is the healthiest way. Adopt a healthy diet of whole foods and exercise regularly. Your doctor can also help create a plan that works best for your lifestyle.

What is the key to weight loss?

Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Find out more about eating heathily

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Read up on getting your 5 A Day

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Read more about drinking water as part of a heathly diet

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Find out more about reading food labels

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Find out more about the calories in alcohol

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

Which dry fruits increase weight?

Losing weight is a difficult task and demands a lot of dedication and determination. However, bulking up is as tedious and taxing a task as it is to lose weight. While obesity is at the center of everyone's concern, often people tend to ignore the pleas of the people who are too skinny. Being underweight can be as bad for your health as it is to be obese.

How can dry fruits help in weight gain?

To help you reach your goals and maintain an ideal weight, many foods can assist you in the process. For instance, dry fruits are full of healthy nutrients and some of them are considered to be superfoods that can help you gain weight. Besides being crunchy and delicious, dry fruits possess high nutritional value and can be incorporated with other foods. That said, here are some dry fruits that can aid you in gaining weight.

Peanuts Peanuts are high in fat and calories, which is why it helps and assists in weight gain. While you won't become excessively fat by consuming peanuts, you will surely build on some muscle mass and will be able to maintain a healthy weight.

Raisins

Raisins are an easy way to increase your calorie intake. Rich in copper, manganese, magnesium, and vitamins, raisins can help you gain a healthy weight. They taste wondrous and can be paired with various other foods.

Almonds

Just one small handful of raw almonds contain 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats, which is why it is great for people looking to add some kilos to their weight.

Pistachios

Pistachios are high in fat and calories and have a reputation for causing weight gain. While people aiming to shed some kilos should not increase their pistachio-intake, for those looking to bulk up can munch on these dry fruits.

Walnut

Eating walnuts is beneficial in many ways. That said, if you want to gain weight and are looking to add some inches to your body, high-energy foods like walnut can help you reach that goal.

What are the 5 foods that burn belly fat?

Let’s face it: Belly fat can be stubborn. Despite your best efforts, you may be asking yourself “why am I losing weight everywhere but my stomach?”

Believe it or not, there’s a scientific explanation for why this is happening.

“The fat in your abdomen builds up around your organs and stomach and creates an inflammatory response in your body that can disrupt your hunger hormones and insulin sensitivity,” says Ashley Larsen, RDN and owner of AshleyLarsen Nutrition. “Belly fat, which is also called visceral fat, is more likely to cause chronic illnesses like heart disease, cancer, and diabetes than the fat that lies underneath your skin.”

The bottom line: while being overweight and obese is harmful to your health, having excess belly fat is even more dangerous. We’ve all heard, “you are what you eat” and this is certainly the case with belly fat. So which foods actually burn belly fat? Here’s everything you need to know.

Foods that burn belly fat

Getting rid of stubborn belly fat may come down to simply shifting your diet a bit and incorporate more belly fat-burning foods. Start with these ones.

Oats

Oats are high insoluble fiber, specifically a fiber called beta-glucan, which absorbs water and slows digestion and glucose, or blood sugar absorption.

“Soluble beta-glucan fiber has been shown to be beneficial for insulin resistance and weight loss, specifically abdominal fat loss because it helps to keep you full and reduces hunger cravings,” Larsen explains. “A bowl of oatmeal in the morning with high fiber fruit and flaxseeds can provide a good dose of soluble fiber and manage your appetite throughout the day.”

Related: 17 Easy Overnight Oats Recipes You Can Make Ahead of Time

Barley

Barley is a whole grain with a chewy consistency and nutty flavor. Barley is high in soluble fiber and resistant starch, which is not digested by our body.

“Resistant starch slows digestion which curbs appetite and lowers blood glucose,” says Larsen. “Resistance starch is also a beneficial prebiotic, helping the beneficial bacteria flourish in our gut. A healthy gut is associated with improved satiety and weight loss.”

Larsen recommends swapping out your white rice with wholegrain barley as a dinner side to boost your fiber intake and help with belly fat loss.

Apples

Apples are one of the highest-fiber fruits, packing 4.5 grams of fiber (17% of the daily value) in one medium apple.

“The fibers in an apple are called pectin, which breaks down in your gut and slow digestion, helping you feel full longer after eating,” Larsen explains. “An apple a day can keep the belly fat away! Although apples contain sugar, you don’t need to be worried about this increasing blood sugar because of the high fiber content which slows blood sugar absorption.”

Flaxseed

Flaxseeds are a rich source of omega-3 fatty acids, fiber, and the antioxidant lignan.

Diets rich in lignans can help to reduce inflammation and fight against metabolic syndrome, which is a group of conditions that can increase the risk for chronic diseases such as high cholesterol, high blood glucose, and large waist circumference,” Larsen states. According to one study, men who consumed flaxseed daily at breakfast lost significantly more weight than those who did not eat the flaxseed.

To incorporate more flaxseeds in your diet, Larsen suggests adding them to a smoothie or sprinkled on cereal, avocado toast, or yogurt parfait.

Capsaicin

This can be found in cayenne pepper, chili peppers, chili powder, curry powder, paprika, and red pepper flakes.

“Capsaicin has not only been found to suppress inflammation caused by obesity, but it has the potential to decrease food intake, burn fatter, lower body fat stores, increase metabolism, and reduce appetite,” says Melina B. Jampolis, MD, internist, board-certified physician nutrition specialist and author of Spice Up, Slim Down: A Guide To Using Herbs and Spices To Live A Longer, Healthier, and More Vibrant Life. “Chili peppers and cayenne, in particular, can help us burn more calories by about 5 percent.”

Cardamom

Nicknamed the “Queen of Spices” (black pepper is the “King”) because it was a favorite of the elite, and because its flavor is almost feminine compared to other spices – floral, lemony, with a hint of mint, Dr. Jampolis explains. That might be why it was once considered an aphrodisiac.

The health advantages of cardamom ran the gamut.

“People used it to remedy inflamed eyelids, tooth and gum infections, lung congestion, and more. The benefits we see today are broad, too, but relevant because Americans eat so poorly. In essence, cardamom may help counter the effects of our bad diets, especially when we tend to eat too many carbohydrates,” says Dr. Jampolis.

One study showed that subjects who ate cardamom gained less extra weight (and, importantly, less belly fat) and avoided increases in their blood sugar, cholesterol and inflammation levels. Cardamom also helps relax the gut to help improve digestion and may improve heart health by lowering blood pressure and preventing blood clots according to animal and test-tube studies.

Related: 30 Homemade Spice Mix Recipes From Around the World

Raspberries

“These fruits are full of fiber, vitamins and nutrients that help you stay fuller and eat less throughout your day,” says Courtney D’Angelo, RD and author at Fit Healthy Momma. “The vitamin C is an added bonus that’s great for your immune system.”

Avocados

You may be shocked avocados are on the list since this fruit is high in fat. But it’s a good kind of fat and will actually support your efforts to trim your waistline.

“This super healthy fruit that has monounsaturated fats that help with fat and weight loss,” D’Angelo explains.

They’re also high in soluble fiber, which helps reduce belly fat by suppressing appetite. “Basically, soluble fiber will help you stay fuller longer and you’ll have less of that ‘hungry’ feeling,” D’Angelo adds.

Nuts

According to research, eating an ounce of nuts or so every day actually helps regulate appetite, which helps reduce excess calories, which could make weight control easier and flatten your belly, D’Angelo explains.

HOW I LOST 50 POUNDS IN FIVE MONTHS | Weight Loss Story

In addition, only two-thirds of the calories in walnuts, pistachios, and almonds are actually available to the body.

Broccoli

If you’re looking to burn belly fat, stock up on this nutritious green veggie!

“I cannot recommend this enough as this vegetable improves insulin sensitivity which helps with weight loss and reduces the risk of type2 diabetes,” says D’Angelo.

Egg whites

While there’s nothing wrong with eating the whole egg, egg whites on their own are lower in overall calories and fat.

“Egg whites are a great option for reaching a slight calorie deficit and helping reduce body fat. I like to simplify my morning routine by heating up these frozen egg white patties from Good Food Made Simple. Each patty contains just 35 calories and packs in 6 grams of satiating protein,” says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices.

Asparagus

“Asparagus is packed with fiber to help you stay fuller for longer and reduce unnecessary calorie intake,” says Elizabeth Ward, MS, RDN. “Asparagus is also filled with potassium and it’s also a diuretic, both of which help reduce bloating.”

Plain Greek yogurt

Whether you enjoy yogurt as part of your breakfast smoothie or as a snack, it’s a beneficial food for weight loss.

“Yogurt is a mixture of milk and live active cultures called probiotics, live organisms that help promote gut health by populating the colon with beneficial bacteria,” Ward states. “A healthy gut better regulates metabolism and has a beneficial effect on body weight.”

Popcorn

Air-popped popcorn is a whole grain. According to findings from a study in the American Journal of Clinical Nutrition, swapping refined grains for 100% whole grains encourages the body to burn calories and help reduce body fat, Ward explains.

Quinoa

One cup of cooked quinoa contains 8 grams of plant-based protein, helping pump up the protein of any meal.

“This protein can increase satiety and lead to less overall calories consumed throughout the day, promoting a decrease in belly fat,” Burgess states. “Try adding quinoa to stuffed bell peppers or savory breakfast bowls.”

Protein powder

When making smoothies, pancakes, or energy bites, consider adding a scoop of protein powder. Research shows that consuming around 25-30 grams of protein per meal helps increase satiety and fullness which can be beneficial for weight loss.

“One of my favorites to use is Naked Nutrition Protein. I love how their powders contain real ingredients you can pronounce and come in a variety of options to fit various dietary preferences,” says Burgess.

Cauliflower

Cauliflower is the latest trending food for a reason. It’s low in calories while being packed with important dietary fiber.

“In this way, fiber can help lower energy intake which may lead to weight loss and lower body fat. Not a fan of plain cauliflower? Try it roasted, blended into rice, or added into pizza crust,” Burgess explains.

Try one of Burgess’ favorite cauliflower-packed products, Cali’flour Foods Pizza Crust. One crust contains 21 grams of protein and 6 grams of fiber, making it the perfect option to keep you feeling fuller longer.

Bananas

“Bananas are high in potassium which plays an important role in regulating fluid balance,” says Burgess. “Consuming more potassium has been found to increase the amount of sodium your body secretes which can help decrease water retention and lower bloating around the belly.”

Salmon

One 4-ounce serving of salmon packs in 23 grams of protein, so adding salmon to your meal can help you feel full longer due to protein’s effect on increasing satiety. “This long-lasting satiety can help reduce overall calorie consumption which is beneficial for weight loss,” Burgess states.

Try making nut-crusted salmon with a simple dijon glaze and any nuts of your choice sprinkled on top.

Related: 7 Quick and Easy Salmon Recipes to Please the Whole Family When You Have No Time

Cannellini beans

Cannellini beans, also known as white kidney beans, can be a great addition to your diet because they are high in soluble fiber.

“Among many other benefits, research shows that soluble fiber may help decrease fat around the waist,” says Burgess. “I like to buy Bob’s Red Mill dried cannellini beans (with an impressive 11 grams of fiber per ¼ cup serving!) and cook them from scratch. This allows you to have better control over the sodium, flavor, and texture.”

Shrimp

This seafood packs a powerful punch when it comes to weight loss. A 3-ounce serving of cooked shrimp provides 0 carbohydrates and 20 grams of protein in about 100 calories or less.

“You can save big on calories just by subbing in shrimp for higher-calorie animal proteins, like beef or chicken,” Rima Kleiner, MS, RD, and blogger at Dish on Fish, explains. “Try sautéing shrimp with fiber-rich veggies like broccoli, red bell pepper and mushrooms in soy sauce or adding to zoodles with tomato sauce for a high-fiber, high-protein meal that will help keep you feeling fuller for longer.”

Scallops

This easy-to-cook mollusk can help keep weight in check thanks to its high protein content. In fact, scallops are about 80% protein, Kleiner explains.

Studies have shown that protein-rich foods can help reduce cravings by 60 percent and help curb overall calorie intake, which may mean you’ll be less likely to reach for empty-calorie carbs. Kleiner recommends sauteing scallops in a little olive oil with antioxidant-rich garlic, tomatoes and herbs for a light and easy lunch.

Cod

Another high-protein fish, cod can help support your weight loss goals. One study found that people who ate cod for lunch ate 11 percent less at dinner as compared to those who ate beef at lunch.

“This may be important because research suggests that calories consumed in the evening hours may be less nutritious than those consumed earlier in the day. Try grilled cod tacos with broccoli slaw for a tasty lunch,” says Kleiner.

Carrots

If you’re looking for healthy food that will keep you full, go for these orange veggies.

“Not only do raw carrots supply dietary fiber that protects against weight gain, but they will also help you feel full faster,” Serena Poon, CN, CHC, CHN, explains.

Leafy greens

Leafy greens will help you drop water weight fast! “Water retention can be a major source of perceived belly fat, eating foods that are high in potassium and magnesium such as spinach and leafy greens can help balance sodium levels and decrease belly bloating,” says Poon.

Ginger

There are many benefits of this nutritious spice, which include helping to get rid of belly fat. “Ginger provides anti-inflammatory as well as digestive health benefits, but it may also help weight loss as well as lower risk for metabolic syndrome,” Holly Klamer, MS, RDN explains. “Consuming ginger may help slightly boost metabolism as well as help protect against high blood sugar and blood cholesterol.”

Pumpkin seeds

“Zinc is an important mineral that supports healthy lipid metabolism. A half-cup of pumpkin seeds contains about 20% of your daily recommended value for zinc, along with protein, omega-3 fatty acids, and an array of other nutrients,” Poon states.

Chickpeas

There are many different ways to cook chickpeas, so whether you’re craving a snack or a meal, have to fun experimenting!

“Foods that contain vitamin B6 may help combat water retention,” Poon explains. “Roasted chickpeas also make a great substitution for more caloric and less nutrient-dense foods like chips.”

Tofu

Tofu is a plant-based protein that supports feeling full longer. “Eating a diet that is full of ample protein helps support fat loss,” says Poon. “Additionally, there is research that suggests that soy specifically may support weight loss.”

Cinnamon

Both flavorful and nutritious, cinnamon can help with reducing belly fat. “Compounds in this tasty spice can help reduce lipid accumulation in fat cells, supporting weight loss,” Poon explains.

Garlic

Garlic makes everything taste better and as it turns out, can aid in your weight loss goals. “A recent systematic review and meta-analysis found that garlic supplementation supports a decrease in waist circumference,” Poon states. “Garlic is a simple and delicious food to add to your meals.”

Curcumin

Another tasty way to spice up your meals! “Curcumin, one of the active compounds in turmeric, has been found to support a decrease in weight and BMI,” Poon explains.

High fiber cereal

Cereals with more than 3 grams of fiber per serving are considered an excellent source of fiber. Why is fiber so important for losing weight?

“First, the fiber helps you feel fuller for an extended time resulting in a calorie intake reduction. Fiber also improves digestion, has been proven to lower cholesterol and is linked to lower a number of chronic diseases such as diabetes, cancer, and heart disease,” says Dr. Sylvia Melendez-Klinger, RD, founder of Hispanic Food Communications and member of the Grain Foods Foundation’s Scientific Advisory Board.

High fiber bread and pasta

Contrary to popular belief, carbs are nothing to fear! (as long as you eat the right type). “While people are still a little scared of eating bread and pasta, I am here to set the record straight—carbs don’t make you fat,” Dr. Melendez-Klinger explains. “Actually, when carbs have fiber, they can actually help you lose weight and contribute to other health benefits.”

Soy

Soy is a nutritious food often neglected. One of the many benefits it’s that it may aid in weight management. “Soy, when combined with a healthy lifestyle, can help with losing weight as well as weight maintenance,” Dr. Melendez-Kleiner states. “Go ahead and make soy foods part of your everyday meals—soy milk, tofu, tempeh, and edamame or soy nuts are a great start!”

Red grapes

Red grapes are one of the best sources of reservatrol.

“Reservatrol may offer protection against some chronic diseases like heart disease and certain cancers,” Klamer explains. “Reservatrol may also help with losing belly fat, as it has been shown to help promote fat breakdown in the body”

Apple cider vinegar

One of the main components of apple cider vinegar is acetic acid. “Research has shown acetic acid can be beneficial for weight loss, blood glucose control and provide antioxidant properties,” says Klamer.

Water

Staying hydrated is an important component for overall health. “There is research that suggests that drinking water can help increase your body’s resting energy expenditure,” Poon explains. “I usually recommend that people drink their body weight in ounces of water every day.”

Glucomannan

Glucomannan is a dietary fiber made from the konjac plant. “It can help support weight loss, but be sure to check with your doctor before starting any supplement program!” Poon states.

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Green tea

Not only is green tea high in antioxidants and helps boost immunity, but it can also help with weight loss. “Green tea can help with insulin response and reducing belly fat” Dr. Jampolis explains.

Next, read about these 20 foods to boost your metabolism.

Sources

Ashley Larsen, RDN, owner of Ashley Larsen Nutrition

Journal of Nutrition and Metabolism: “Beta Glucan: Health Benefits in Obesity and Metabolic Syndrome”

Maturitas: “Prebiotics in the Management of Components of the Metabolic Syndrome”

The Journal of Steroid Biochemistry and Molecular Biology: “Phytoestrogens and the Metabolic Syndrome”

Food & Function: “Defatted Flaxseed Flour Improves Weight Loss and Lipid Profile in Overweight and Obese Adults: A Randomized Controlled Trial”

Melina B. Jampolis, MD, internist, board-certified physician nutrition specialist and author of Spice Up, Slim Down: A Guide To Using Herbs and Spices To Live A Longer, Healthier, and More Vibrant Life

Journal of Diabetes and Metabolic Disorders: “The Effect of Cardamom Supplementation on Serum Lipids, Glycemic Indices and Blood Pressure in Overweight and Obsese Pre-Diabetic Women: A Randomized, Controlled Trial”

Courtney D’Angelo, RD and author at Fit Healthy Momma

Critical Reviews in Food Science and Nutrition: “Effect of Nuts on Energy Intake, Hunger, and Fullness, a Systematic Review and Meta-Analysis of Randomized Clinical Trials”

USDA: “Going Nuts Over Calories”

Elizabeth Ward, MS, RDN

The American Journal of Clinical Nutrition: “Substituting Whole Grains for Refined Grains in a 6 Wk Randomized Trial Favorably Affects Energy – Balance Metrics in Healthy Men and Postmenopausal Women”

Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices

The American Journal of Clinical Nutrition: “The Role of Protein in Weight Loss and Maintenance”

The Journal of Nutrition: “Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women”

American Journal of Kidney Diseases: “On the Mechanisms of the Effects of Potassium Restriction on Blood Pressure and Renal Sodium Retention”

Obesity: “Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study”

Rima Kleiner, MS, RD and blogger at Dish on Fish

Obesity: “The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men”

European Journal of Clinical Nutrition: “A Comparison of Effects of Fish and Beef Protein on Satiety in Normal Weight Men”

Serena Poon, CN, CHC, CHN

Holly Klamer, MS, RDN

Annals of the New York Academy of Sciences: “Beneficial Effects of Ginger Zingiber Officinale Roscoe on Obesity and Metabolic Syndrome: A Review”

Dr. Sylvia Melendez-Klinger, RD, founder of Hispanic Food Communications and member of the Grain Foods Foundation’s Scientific Advisory Board

Healthcare: “Does Whole Grain Consumption Alter Gut Microbiota and Satiety?”

Advances in Nutrition: “Perspective: Does Glycemic Index Matter for Weight Loss and Obesity Prevention? Examination of the Evidence on ‘Fast’ Compared to ‘Slow’ Carbs

International Journal of Medical Sciences: “Role of Dietary Soy Protein in Obesity”

Pharmacology & Therapeutics: “Phytochemicals in Regulating Fatty Acid β-oxidation: Potential underlying mechanisms and their involvement in obesity and weight loss”

Comprehensive Reviews in Food Science and Food Safety: “Vinegar Functions on Health: Constituents, Sources and Formation Mechanisms”

Obesity: “Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults”

Is drinking hot water in the morning good for weight loss?

Losing kilos is tough but many believe that warm water can help with it. Here’s a nutritionist’s final verdict on drinking hot water for weight loss.

Nikita Bhardwaj 89 Likes

home remedies for dry skinCan hot water be the key to getting back in shape? Image courtesy: Shutterstock

Staying hydrated is the ideal way to keep your body weight in check. Turns out, heating the water before you consume it can actually improve your metabolism as well! You read that right. You’re a couple of glasses of warm water away from losing weight.

My 45 Pound Weight Loss Story & How I Kept it off (Before & After) + Update!

So, how exactly does warm water do the magic trick and how much of it should you consume? Nutritionist, Manisha Chopra is here to spill the beans for you.

You need 6 to 8 glasses of warm water to help you lose weight

Warm water boosts your body’s metabolism. Hence, drinking warm water right in the morning is advised by many.. “When we drink warm water, our body switches its temperature and activates the metabolism. This helps lose weight. Warm water also breaks down body fat into molecules, making it easy for the digestive system to burn it. What’s more,drinking warm water before meals helps in managing our calorie intake because it makes our stomach full,” suggested Ms Chopra.

Ms Chopra recommends that you drink at least six to eight glasses of warm water daily. It is the amount you need in order to keep the body, hair, and skin hydrated.