Everything


Even if you are only slightly overweight, excess belly fat (referred to as visceral fat) poses serious health risks. Thus, it is good that you want to reduce it.

Resistance training 

Aim for two to three free weights, bands, machines, or push-ups workouts per week.

Carbs and fibre

Complex carbohydrates and high-fibre meals are preferable to simple carbohydrates found in sweet foods and beverages, particularly those containing fructose. Of all carbohydrates, fructose has the potential to add the most inches to waistlines due to its ability to induce cravings and overeating. 

Sleep.

It is important that adults get seven to nine hours of sleep each night. Both too little and too much sleep are linked to an increase in visceral fat accumulation.

As people reach their middle years, their fat-to-body-weight ratio tends to rise – more so in women than in men. The majority of extra pounds accumulate around the stomach.

We may have formerly regarded these changes as an unavoidable part of growing older. However, we've now been informed that as our waistlines expand, so do our health risks. Visceral fat, or abdominal fat, is of special concern since it plays a larger role in a range of health issues than subcutaneous fat, which you can grip with your hand. Visceral fat, on the other hand, is hidden deep within the abdominal cavity, where it fills in the spaces between our organs.

Visceral fat has been related to metabolic problems and an increased risk of heart disease and type 2 diabetes. It's also linked to breast cancer and the need for gallbladder surgery in women.

Subcutaneous fat accumulates in the lower body (the pear form), whereas visceral fat accumulates in the abdominal area (the apple shape). Several variables, including genes and hormones, determine where fat is stored. As the body of evidence against belly fat grows, researchers and doctors are attempting to quantify it, link it to health concerns, and track changes as people age and gain or lose weight.

Research suggests that people have finite stores of willpower, which are strained by several facets of life, such as eating a balanced diet or doing domestic duties. If you deplete your willpower in one area, you will have less to burn in others,” Rachel Wilson, a physical therapist at Harvard-affiliated Brigham and Women's Hospital, explains.

If you are returning to exercise after a lengthy period of inactivity or if you have never exercised, discuss with your physician first. Then, employ several of the following techniques to maintain your commitment to a healthy lifestyle.

The FDA announced the long-awaited approval of Wegovy, a once-weekly injectable medication for weight reduction, on June 4, 2021.

In the months leading up to approval, Wegovy received a lot of media attention, with a New York Times story calling it a "game-changer," MedPage Today reporting "extraordinary outcomes," and the BBC claiming it may usher in a "new era" in obesity treatment. Wegovy's effectiveness has been lauded in the media as being superior to any other weight-loss drug now on the market. Such dramatic headlines are prevalent in the media, therefore we must examine if all of the media attention is actually justified.


What exactly is Wegovy and how does it function?

Wegovy is the brand name for semaglutide, a high-dose injectable peptide hormone molecule that was previously authorized by the FDA for the treatment of type 2 diabetes under the trade name Rybelsus (oral) and Ozempic (lower-dose injection). The higher-dose Wegovy allows for the better crossing of the blood-brain barrier, which increases its weight-loss efficacy. Injectable semaglutide eliminates the strict guidelines for ingesting on an empty stomach required by oral semaglutide, while the higher-dose Wegovy allows for the better crossing of the blood-brain barrier, which increases its weight-loss efficacy.

Semaglutide belongs to the glucagon-like peptide-1 receptor agonists or GLP-1 RAs, class of drugs. GLP-1 is a hormone that is produced spontaneously in the gastrointestinal system in response to food consumption. It has a number of effects, including boosting pancreatic insulin release, delaying stomach emptying, and reducing hunger via targeting brain receptors. This causes a feeling of satiety, or fullness, that lasts far longer than natural GLP-1 hormone levels.


Who can take Wegovy?

Wegovy, like all other prescription obesity medicines, is authorized for use in those with a BMI of 30 kg/m2 or above, or those with a BMI of 27 kg/m2 with a weight-related medical condition such as high blood pressure, type 2 diabetes, or high cholesterol.

What are the disadvantages and advantages of Wegovy?

The STEP (Semaglutide Treatment Effect in People with Obesity) studies, Wegovy's phase 3 clinical trials, were undertaken in a number of clinical situations, each with small differences in the study population and research design. The STEP 1 study, whose findings were published in the New England Journal of Medicine, found that individuals allocated to the pharmaceutical group lost an average of 14.9 per cent of their body weight after 68 weeks of therapy, compared to only 2.4 per cent for those assigned to the placebo group. The average weight reduction seen with present anti-obesity medicines is generally about 5% to 9%, while individuals engaged in lifestyle lose an average of 3% to 5%.

Nausea, diarrhoea, vomiting, and constipation are the most frequent adverse effects of Wegovy. The medicine also comes with a warning about the danger of a particular thyroid tumour, so it's not advised for anyone who has a personal or family history of medullary thyroid cancer or types 2 multiple endocrine neoplasias (a genetic condition associated with endocrine tumours). It's worth noting that tumours were only seen in animal studies and not in human trials.


How long can you take Wegovy?

Wegovy is one of six obesity medications presently authorized by the FDA for long-term use. As a result, it can be used indefinitely as long as it is effective for weight reduction and/or maintenance and does not cause unacceptable adverse effects. Exenatide was the first GLP-1 RA drug to get FDA approval in 2005; since then, numerous GLP-1 RAs have been authorized and have undertaken long-term studies proving either non-inferiority or superiority compared to placebo for severe adverse cardiovascular events including heart attacks and stroke. The SELECT study is a long-term cardiovascular outcomes trial for Wegovy, with the goal of determining the drug's impact on heart health.

Management of anti-obesity medications is changing.

Wegovy is the latest in a long series of medicines approved by the FDA for the treatment of obesity, beginning with phentermine in 1959. In the United States, phentermine, diethylpropion, benzphetamine, phendimetrazine, orlistat, phentermine/topiramate ER (Qsymia), bupropion/naltrexone (Contrave), liraglutide (Saxenda), setmelanotide (Imcivree), and recently semaglutide have all been authorized by the FDA (Wegovy). Setmelanotide, it should be noted, is only licensed for the treatment of obesity caused by uncommon hereditary disorders. Metformin, zonisamide, and other GLP-1 RAs are commonly used for treating diabetes.

Many cases of therapeutics failing to demonstrate sufficient safety data to warrant FDA approval, such as rimonabant (Acomplia), or adverse effects necessitating market withdrawal, such as lorcaserin (Belviq), sibutramine (Meridia), dexfenfluramine (Redux), fenfluramine (Pondimin), and the infamous combination medication Fen-phen. Unfortunately, the rocky anti-obesity drug landscape causes physicians to be hesitant to use the numerous safe and effective tools available today to treat obesity.


The cost of anti-obesity drugs

The high expense of some of the newer therapies, as well as the reluctance of many private and public insurance to pay for anti-obesity drugs, provide obstacles for those who do prescribe anti-obesity pharmacotherapy. Patients and their supporters may be successful in persuading their employers to include obesity management in their insurance coverage. Anti-obesity medicines, on the other hand, are now uninsured for individuals on Medicare or Medicaid.

Patients without insurance have three options: pay out of pocket for a lower-cost generic anti-obesity medication; take a medication designed to treat other medical conditions such as diabetes or seizures that may also help with weight loss; or, if their BMI and health status are severe enough to satisfy insurance requirements, opt for bariatric surgery, a much more expensive option.

The Treat and Reduce Obesity Act was originally presented in Congress in 2012 and was reintroduced in 2021 with the objective of modifying the Medicare Social Security Act to allow insurance coverage of obesity counselling services and FDA-approved anti-obesity medicines. The most difficult challenge in the obesity treatment landscape is persuading government agencies, employers, and insurers that drugs treating the most common chronic condition in the United States are truly worth paying for.


Protein consumption is one of the most essential components of weight loss, and it must be checked and changed as needed. Protein is involved in a variety of bodily functions and is especially vital when you're short on energy since it aids in the maintenance of lean muscle mass.

We'll look at how to adjust your protein intake at different phases of weight reduction in this post. How Much Should Your Protein Intake Be Increased? How much protein should I consume daily? All of this will be covered in the article.


Why should you alter your protein consumption?

Weight loss may be divided into two categories: 1) weight loss and 2) body fat reduction. The body will have less energy to build, repair, and retain muscle mass if calorie intake is reduced.

Weight Loss


When it comes to the initial stage of weight loss, the calorie content of the diet has a larger role in attaining the objective. We begin to lose fat and muscle mass at various rates as a result of a change in food and a drop in energy expenditure, which is reflected in a fall in overall weight.

How to make your walking workouts more effective

Interval and Nordic walking can help you get in better shape, while mindful walking can help you relax.

Walking for exercise has the advantage of requiring no particular skills or equipment aside from a comfortable, supportive pair of shoes. The disadvantage is that it can become tiresome after a while. Try reinvigorating your walking routine with these unique twists on this popular kind of exercise to break up your dullness.

Every step counts, some factors are more important than others. Adding short bursts of brisk walking to daily strolls can raise your heart rate and increase your cardiorespiratory fitness more than merely walking at a slower pace. Purchase a pair of Nordic poles and use them while walking to engage more muscles and burn more calories. You can also utilize walking to practice mindfulness, a mind-calming technique that can help you relax and relieve stress.

Here are some ideas for how and where you can try these tactics.

Walking in intervals

This routine is only for experienced walkers, not beginners, Interval walking involves alternating short spurts of quick walking with slower strides. Walk briskly for 15, 30, or 60 seconds after a five-minute warm-up. Then, for an equal period, slow down and recover at a normal rate (or you may want to double your recovery time). Begin with shorter intervals of quick walking and progressively increase the length of time as your stamina improves over the weeks and months. Alternatively, you can maintain the intervals and lengthen your entire workout time. Both a smartwatch and a watch with second-hand works in keeping track of time. Instead of using time, you might utilize landmarks to identify your intervals. Take a quick walk for one or two city blocks, between two telephone poles, or a quarter lap around a local track, for example.

Related topic: 16 SPORTS TO KEEP YOU FIT ALL SUMMER

What is BMI
Our BMI (body mass index) is a measurement that is a ratio of your weight and height. It’s a good way to gauge whether your weight is in healthy proportion to your height. In fact, knowing your BMI can help you – and your GP – determine any health risks you may face if it’s outside of the healthy range.

How to calculate your BMI
Simply divide your weight in kilograms by your height in meters squared.
For example, if you weigh 70kg and you are 185cm tall your BMI calculation will look like this:


BMI

You can also use the Wikihow Body Mass Index measurement explained
Body Mass Index

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Everybody wants to be in shape, yet not everybody is in shape, so what gives? It turns out that reaching whatever our fitness goals are isn’t always the easiest thing in the world. Indeed, sometimes it feels like the hardest. We’re constantly coming up against barriers that bump our health and fitness targets further down the priority list. And then there’s the matter of, well, not really knowing what to do even if we are motivated. If you’re struggling to get in shape for whatever reason, take a look at following the rules that we’ve outlined below. 



Find an Activity You Like
Some people genuinely are motivated to get in shape and join a gym to prove it. But in many cases a problem quickly presents itself: they find out that there’s a reason why gyms have a bad reputation. They’re boring. It’s hard to stay motivated when you’re wishing you were doing anything else. As such, it’s recommended that instead of going straight for the gym and the like, look at getting in shape by doing something that you like. Playing a sport might not be better than the gym by itself, but it’ll be much better to play an hour of that sport than lasting just fifteen minutes in the gym. 

Photo by mentatdgt from Pexels

And Make It Easy
Whatever you’re doing, be it running or visiting the gym or anything else, you’ll need all the help you can get to ensure that you actually do it. Vague plans don’t work. If you say you’ll go in the morning, you’ll convince yourself that the extra time in bed is better. If you say you’ll go after work, you’ll say you’re too tired. As such, work on making it as easy as you can for yourself. If you want to go in the morning, then lay out all of your clothes and equipment before you go to bed. When you wake, you’ll just need to take that one step out of bed, and you’ll be on your way. In general, it’s best to completely ignore the voice in your mind that says “you can also go tomorrow…” and just go ahead and do it. 

Sleep Well
When people talk about getting in shape, they’re usually exclusively focused on eating well and exercising. But there’s another factor that’s arguably just as important: sleeping. This plays a huge role in our ability to keep our weight down, and also to have the energy we need to work out to the best of our ability. The hormone changes that lack of sleep causes means we end up eating more. So if you’re serious about getting into a fit and healthy state, then focus on your sleep routine and habits

Source: Pexels.com

Set a Target
Even people who are generally motivated to visit the gym and the like can lose interest in a while, and it’s because of one simple reason: they don’t have a target in mind. It’s like anything. If you go for a walk without an aim in mind, you’ll just turn around when you lose some interest in the process. If you knew you were trying to reach a particularly beautiful spot, then you’d ride out the boredom, and carry on walking. The same applies to fitness. It doesn’t matter so much what the goal is, so long as you have something in mind when you begin. It’ll help to keep you focused. 



Fitness is one of the most searched words online. People are constantly looking for how to lose weight, look more beautiful and get the perfect body that suits them.
Everyone needs to keep fit. Summer can be so much fun that we just get carried away by travel, friends and the vibe that comes along with the season. If you are wondering how you can stay fit in summer and not feel the intensity of working out so much. This is best with friends because they just make it more fun.

Climbing: the sport or activity of climbing mountains or cliffs. This can be Indoor/outdoor rock climbing, climbing up and down the staircase or climbing up a hill. Whichever one is available to you and is more fun for you, go for it. If you have to go for outdoor climbing make sure you are well equipped and have an instructor around.


Cycling: also called biking or bicycling, is the use of bicycles for transport, recreation, exercise or sport. People engaged in cycling are referred to as "cyclists", "bikers", or less commonly, as "bicyclists". This is so much fun because it doesn't feel like you are stressing.
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WalkingWalking (also known as ambulation) is one of the main gaits of locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum gait in which the body vaults over the stiff limb or limbs with each step. Any little time you get to take a walk, do it. This is the easiest way to keep fit. Walk walk walk and keep walking.

Swimming: Very good exercise for pregnant women. Swimming is an individual or team sport that requires the use of one's entire body to move through the water.
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A fresh fitness journey comes with a lot of obstacles and curveballs to overcome. One of those obstacles may come before you even step into the gym. Gym intimidation comes in a number of forms and is never pretty, but always normal. Whether you’re not sure where to begin or not where you want to be physically just yet, feeling nervous or uncomfortable in a gym setting is common.

If you’re stuck in the mindset that everyone will be watching you, judging your performance and knowledge, you’re not alone. But it definitely doesn't have to be that way. The gym can actually be home to a supportive community that may be beneficial to your health and fitness.

Whether it’s lack of knowledge or fear of being alone, read on to find out what might be causing your gym intimidation and how to overcome it. Then, check out our helpful infographic with quick tips for beating gym intimidation at the bottom.


I don’t know what to do.
More likely than not, when you joined your gym you got the grand tour of the place. You know the layout and what it has to offer, but get lost when it comes to what exactly you should do. From cardio to strength training, without a plan, the gym can feel more like stress or than stress relief.

Use Aaptiv to guide your workouts. With trainer-led classes for every cardio machine and the weight room, the app will help you exercise confidently as if you had a personal trainer by your side. You’re able to try out different workout styles and figure out what type of exercise you like best. Then you can start to better plan your gym visits. Before you step foot in the gym you should have an idea of what you want to do and how long you want to do it (and, of course, factor in a warm-up and cool-down). This way you know what you’re in for ahead of time and won’t get bored.



I don’t know how to use the machines or weights.
This is especially common for beginners. With all the different machines, weights, and areas of the gym, it’s hard to know exactly how everything works at first. First, if you’re already at the gym and find yourself unsure how to use something, ask an employee. They’re there to help you and keep you safe, which means they know the ins and outs of every machine in the place. Different gyms offer different versions of machines as well, so check with them to see how each specific one works.

Insecure about asking for help? Don’t be! Everybody had to start it somewhere. Who knows, you may even learn something someone too afraid to ask doesn’t know and be able to help them out.

You’ll be a pro in no time.
Want to go in with a good idea of how things work? We’ve got you covered. We’ve already gone into detail on each cardio machine. Here’s a quick rundown.
Treadmill: First, you’ll want to familiarize yourself with those buttons (starting with quick start and speed). Once that’s covered, and you’re ready to get on, place one leg on each side of the belt, on the rubber strips. Press the quick-start button, which will start the treadmill at its slowest speed (0.5 or one, in most cases). Step on the belt and begin walking at this speed, slowly increasing until you’re at a moderate pace. Feeling comfortable? Test higher speeds and put on a treadmill routine (like “Run, Recover, Run”).

Elliptical: Start with a good grip on the handlebars and step in. The pedals may look huge, but that’s OK! The extra room provides comfort. Align your feet and get into proper form (you know the drill). From there, pick a set of handlebars to hold onto (stationary bars for stabilizing or moving bars for upper bodywork). Keep a light hold and a bend in the elbows, then get pedaling! Remember to bend your knees slightly as well. Start off at a moderate pace—no incline or resistance. Then pick your routine and work with a smooth pedaling motion.


Stair Climber: Lightly place your fingertips on the front or sidebars. You should actually be able to go without touching the bars at all, but using them for balance (especially as a beginner) is perfectly fine. Step on and check your form. Don’t stand completely straight—that’s overcorrecting. Instead, lean forward just a tad. Now begin at a comfortable, moderate pace (seeing a pattern, here?). Slow down if you find yourself clutching the bars to keep up. Avoid hop-like steps and keep your entire foot on each stair as you walk.
Indoor Bike: Begin with adjusting your seat height and handlebars. You want your leg to be almost (but not quite) straight when reaching for the pedal at the bottom. As for handlebars, you want to reach out to them at shoulder level comfortably. Next, strap your feet in. Then check your form. Chest up, shoulders down, and avoid hunching your back. Adjusted and strapped in? Time to get moving. Ride like you would a normal back, not just with your toes. Start with the ball of your foot and push through to your heel as you press down. Pull up using the top of your foot.

As for weights, we suggest you research how to use each type of weight beforehand. Start off light and stick with weights that are challenging, but not too challenging. Then pay close attention to your Aaptiv coach’s directions. Regardless of the weight routine, he or she will guide you on how to use the equipment correctly.


I feel lonely or singled out.
Walking into a gym by yourself can a strange experience. We definitely recommend enlisting a workout buddy to keep you motivated and accountable. But if no one’s free, try a class. In a class setting, almost everyone’s attention is on the instructor, so you don’t have to worry about being singled out. You also don’t have to worry about not knowing what to do. Unless the instructor performs the same class every week, everyone’s bound to be surprised by a few moves.

Classes can also make you feel more involved or a part of your gym. You may even find some like-minded friends in the mix.
Playing sports is a favorite fun activity for people of all ages across the world. In fact, it is not just a fun activity, there are several surprising health benefits of playing sports. It helps controlling diabetes, lower cholesterol levels, lower stress levels and hypertension, manage weight. It also helps in the strengthening of bones and toning of muscles.
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When preparing to buy dance shoes, they need to feel like they fit perfectly. The term "fits like a glove" aptly applies. The fit and feel of the shoe will vary slightly for shoe types designed for a specific type of dance. All types of dance shoes should fit snugly to the foot. Once a foot is inside the dance shoe (and laced up, when applicable) it should not be able to move within the shoe.

The right Dancing shoes make all the difference in one’s comfort, stamina, and ability to execute tricky dance moves. Dance shoes must withstand a tremendous amount of wear and tear without breaking or failing in any way. All dance shoes have a suede bottom to allow for a certain amount of sliding and spinning, while still gripping the floor and allow for powerful movement. However, depending on which styles you dance (Standard, Latin, Smooth, Rhythm), you may need different shoes. 
It is important that the shoe not be too loose, as the foot will be unable to properly grip and could throw you off balance. If the shoe is too tight, you will not have proper flexibility and the tightness could cause serious injuries. Choosing a shoe that is half a size or one size smaller than ordinary shoe size should be close to the proper dance fit. The difference between snug and tight can be very slight, so it is important to understand how the shoe should feel. A snug shoe should be form fitting to the foot. There should be just enough room to wiggle the toes and no slipping in the heel. A dance shoe that is too tight will hurt immediately. The foot will feel uncomfortable and even the simplest movements will be hindered. If the feet hurt, even before any activity, the shoe is too small. Dance shoes should feel comfortable on the foot in order to accommodate the hours of practice and performance. A brand new pair of dance shoes should feel tight, but not painfully so. Over time and use, the material will stretch and loosen up.
It’s hard to find the time to fit everything into a busy lifestyle and exercise usually ends up at the very bottom of the to do list. We all know that working out if good for us but hitting the gym can seem like just another chore that needs to get done. There are a few things you can do to make fitting in a workout slightly easier for you. From making sure you've got all the right gym bag essentials to learning how to make the most of your free time, it’s often easier to fit in a workout than you realize.

Here is a perfect work out set for your workout.
As kids and growing youths, we played outdoors with friends, walked to school, and played on sports teams. But what is better for you? Exercising in the great outdoors, or signing up for a gym and pounding away on running machines, as thousands will do as part of their weekly activities.

For most of us, a lack of exercise wasn’t a concern. It turns out that all that fresh air and exercise we enjoyed as kids, and would do well to keep up as adults, offers more in the way of health benefits than most of us ever knew.

During the cold weather going to the gym seems much harder. But for some of us, winter is not an impediment but an opportunity to push ourselves a little harder to run, bike and even swim outside. Outdoor exercise might save you the price of a gym membership, as long as you’re careful.
When it comes to looking at your gym bag essentials, first thing to remember is to keep your bag fresh! There is nothing worse than a stinky kit bag being traipsed around the gym or changing rooms. Keep your bag clean!
So the frist thing on our list is our  Training Clothes should be fit over fashion. Don't waste time worrying about your gym attire.
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Shoes :If you're an advanced lifter, you may prefer lifting shoes to traditional cross-trainers or running shoes. Whatever choice you make, make sure it provides the support you need for the type of training you will do. Box jumps or running in sandals would turn out even worse than it would look.


There has always been a wide speculation about diet and exercise. The question is, which is more effective?. 
While hitting the gym has many great health boons, it might not be the best way to lose weight, When you set your sights on weight loss, the formula seems easy: work out more, eat less. But a new study shows that it might be more about what you eat, putting truth to the idiom "abs are made in the kitchen, not the gym."
In 2013, researchers from Loyola University began looking into the relative power of diet and exercise as they relate to moving the scale. They thought they'd discover that exercise would prove to be a crucial component for weight loss. Two years later, though, the science shows that the largest driver behind obesity is not how sedentary people are but instead how poor their diet is.
"Physical activity is crucially important for improving overall health and fitness levels, but there is limited evidence to suggest that it can blunt the surge in obesity," the study authors explained. The more you work out, the more your appetite increases.

Of course, this new Loyola study isn't the first to come to this conclusion. Research has consistently shown for years now that exercise doesn't necessarily lead to weight loss. In a meta-analysis published in the Journal of the Academy of Nutrition and Dietetics last year, for example, researchers found that people only lost noticeable weight if they combined exercise and calorie restriction.
This is the problem with most weight-loss advice, the Loyola researchers said, which often puts statements like "take the stairs instead of the elevator" or "walk 10,000 steps a day" on par with calorie restriction.

Disclaimer:

No content on this site, regardless of date, should be used to replace direct medical advice from your doctor or another trained practitioner.
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