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How Much Monthly Weight Loss Should You Expect?

Monthly Weight Loss Expectations

Trying to shed body fat is a strange thing, as it can be difficult to know what your monthly weight loss should be. After all, most of us would like to lose as much weight as possible, but there is such thing as dropping the pounds too quickly. 

Therefore, if you’re doing things the healthy way, it’s natural to want to know how much monthly weight loss you should be expecting.  Should you lose a handful of pounds or should you be aiming for a whole new body with every thirty days that go by?

Ask Your Doctor about Monthly Weight Loss

As with virtually everything to do with your medical wellness, the best source of information for your personal needs is your doctor.  Discussing your monthly weight loss and how you want to achieve it is a great first step to knowing just what is right for you.  You’ll be able to find out just which techniques you should be using for your unique body’s needs.

In order to achieve monthly weight loss goals, you’ll likely need to change your eating habits, activity level and perhaps other issues such as stress management and sleep habits.  Working with your doctor to discover how you can best do this is a good way to ensure the process will be healthy and long-term.

How Much Weight Should You Aim to Lose in a Month?

The amount you can drop and the amount of monthly weight loss you actually should achieve isn’t necessarily the same thing.  For most people, an average of a pound or two of weight loss per week is considered to be the best healthy rate.  That would mean between 4 and 8 pounds per month.

That said, the number changes from one person to the next.  It may also be different depending on your method of weight loss.  After all, if you plan to incorporate a lot of physical activity into your monthly weight loss, this could change your numbers around.

The reason is that while you will be burning fat, you may also be building muscle.  Muscle, like fat, weighs something.  The average bathroom scale will only tell you how much you weigh in total.  It doesn’t tell you how much body fat you’ve lost.  Therefore, if you gain a pound of muscle but burn a pound of fat, it will appear as though you haven’t lost any weight.  Changing body composition can make it look as though you’ve:

  • Plateaued
  • Lost weight
  • Or even gained weight

The truth is that you may be burning through considerable amounts of body fat. It’s just not registering on the scale because you’re gaining mass in muscle, for example.

Often, that will make weight loss look erratic from one week to the next.  In this case, your monthly weight loss record may be far more helpful than your weekly total as it will take into account sudden larger weight drops as well. It’s not uncommon for people whose body composition is changing to see zero to one pound of weight loss for two or three weeks, then suddenly drop four pounds, for example.



Dropping the Pounds to Shed Pancreas Fat Puts Type 2 Diabetes in Remission

Pancreas Fat and Diabetes Remission

New research is showing that there may be an effective method involving pancreas fat and the control of diabetes.  A recent study found that if patients reduce the amount of this fat around and in these organs, it can make it possible for them to put their type 2 diabetes into remission.

Pancreas Fat Research


The research involved the participation of adults with type 2 diabetes.  What it found was that if they lost 15 kilograms (33 pounds) of body weight and 0.5 kilograms (1.1 pounds) in the pancreas and liver, they may achieve sustainable remission.  The research was a preliminary study and its findings were presented at the American Association of Clinical Endocrinologists Annual Scientific and Clinical Congress.

Newcastle University professor of medicine and metabolism, Roy Taylor, M.D., from the United Kingdom presented the findings.  There, he informed attendees regarding his “twin cycle hypothesis.” In this hypothesis, Taylor states that weight loss resulting from a low-calorie diet will normalize the pancreas’s first phase of insulin response.

Research into Type 2 Diabetes

Taylor explained that his hypothesis has two main parts.  They are, in part, based on a number of studies conducted on adults with type 2 diabetes. 

  1. The first study had to do with weight loss having to do with reducing HbA1c levels. 
  2. The second study involved patients who had undergone bariatric surgery.  In that case, those patients experienced normalized first phase insulin secretion.  They also showed a “highly significant change” in their pancreas fat when compared to the patients in the study who did not have type 2 diabetes – the control group.

Taylor underscored that his findings are not yet ready to be applied to clinical practice.  This remains an early study which is promising enough to warrant further study.  Still, it is not large enough for doctors to start basing their recommendations on the findings.

Future Type 2 Diabetes Treatments

Though the concepts pinpointed in this study may not be ready for doctors to make prescriptions as of yet, after further study, it could lead down a path that will offer treatments in the future. “We haven’t gotten this perfectly right yet,” said Taylor. “There is so much more work to do in understanding how to achieve prevention of weight regain. Certainly, other behavioral interventions, certainly, perhaps, GLP-1 agonists, other agents could be used. All of that is to be explored because this is the start of a story, not the end of it.”



Tomorrow’s Weight Loss Pills May be Based on a Unique Anti-Obesity Variant in DNA

Anti-Obesity Variant in DNA

Researchers at the University of Cambridge have completed a massive-scale genetic study in which they have homed in on several types of anti-obesity variant in human DNA. These variants all occur within a single gene and can determine who easy – or how difficult – it will be for someone to be able to drop the pounds.

The researchers were particularly interested in one unique anti-obesity variant of the MC4R gene. This was because it could provide people with natural protection against the onset of obesity. Should the predictions of the researchers be correct, the findings from this study could potentially mean that new weight loss pills can be developed to replicate the effects of this variation.

The Importance of this DNA Anti-Obesity Variant

The idea is that because this anti-obesity variant in someone’s DNA can protect him or her from gaining an unhealthy amount of weight, a drug that produces similar effects could do the same thing. In this sense, it could potentially help people at risk of obesity to avoid unhealthy weight gain. Moreover, with the help of that type of effect, a drug with similar benefits to the variant could support the efforts of a dieter with obesity.

It is for this reason that scientists have had their eye on this anti-obesity variant for the last few decades. Prior research has shown that different variants of the MC4R gene have an impact on a person’s natural metabolism and appetite regulation. While some variations reduce the gene’s activity, others increase it.

The Obesity Connection

Researchers have found that people who have morbid obesity also often have variants of the MC4R gene that reduce its activity. On the other hand, people with the anti-obesity variant of the gene are those with the version that increases the gene’s activity.

Animals studies replicating the genetic variation have managed to change the appetite and overeating habits of the subjects.

In this most recent study, the researchers at the University of Cambridge examined data from about 500 million people across the United Kingdom, each of which had different variations of the MC4R gene. The study identified 61 different variations to that gene, including the anti-obesity variant. Each variation had different levels of genetic activity.

About 6 percent of the subjects had one of the nine different types of the anti-obesity variant. Those with that variant type had significantly reduced risk of diabetes, coronary artery disease and obesity. The research results were published in the Cell medical journal.



Could Eating Peanuts Boost Your Health and Weight Loss Efforts?

Eating Peanuts for Health and Weight Loss

Eating peanuts has become a rather controversial activity in recent years. While peanuts and peanut butter have been – and remain – staples in many American households, they have been associated with a number of issues of late. The first is the rise of peanut allergies that have caused many schools to ban them on the property or at least in the classrooms of affected kids. The second is that these nuts – like all nuts, seeds and similar legumes – are high in fats and so many people assume they are a cause of weight gain.

That said, eating peanuts may be better for you than you think – provided you’re not among those with an allergy, of course. They are a tremendous source of plant-based protein, they’re high in fiber, and they contain a surprising number of key vitamins and minerals. With this kind of nutrition profile, you may want to consider bringing these little legumes back into your life.

Eating Peanuts…in Moderation

Along with that strong nutritional profile, it is true that eating peanuts will give you a solid dose of calories. That said, as is the case with almonds, olive oil, and other foods that are great for you but high in calories, they’re best enjoyed in moderation.

A tablespoon or two of peanut butter on your sandwich can turn a whole grain bread into a far more complete meal. Add half a banana to the mix and you’ll be doing your lunch a delicious, simple, affordable and nutritious favor.

Vitamins, Minerals, Electrolytes and More

On top of the protein, healthful fats and fiber you get from eating peanuts, you may be surprised to discover that you’ll also receive many vitamins and minerals. Moreover, some of those nutrients, such as potassium, are important electrolytes which can help you to stay effectively hydrated. You’ll also get lots of magnesium, phosphorous and B vitamins while keeping carbs low.

This makes eating peanuts a great food for people who are active, dieting, or simply want to make sure they’re consuming a nutritious meal or snack. They’re even well suited to a low-carb diet!

As you can see, just because they’re high in calories, it doesn’t mean that you shouldn’t be eating peanuts. This is particularly true when eating raw peanuts as opposed to roasted and salted. When consumed in moderation, they’re a lovely option for a healthy body, weight control and both energy boosting and muscle support among those living an active lifestyle.



Dieters are Taking Diet Pills to Improve Success in the Hottest Weight Loss Trends

Taking Diet Pills for Weight Loss Trends

When you’re taking diet pills, the goal isn’t to swallow tablets and capsules to have fat magically disappear. Certainly, that would be convenient, but that’s not how it works. For a long time, many dieters didn’t realize this and were duped by hundreds of dubious brands making unsubstantiated claims.

Today, most dieters know that taking diet pills has nothing to do with magic or miracles. Instead, they choose the products they feel will best complement their weight management strategies. As such, diet pills have become every common components to some of the hottest weight loss trends, regardless of whether or not those trends were originally meant to include the pills.

Dieters are Taking Diet Pills for All Kinds of Weight Loss Strategies

Regardless of whether a dieter is following a kind of lifestyle diet – such as the Mediterranean diet – or macronutrient plans, such as Paleo or Keto, people are taking diet pills to make them even better.

Product manufacturers haven’t failed to catch on. Now, instead of simply promising that taking diet pills will melt fat away or make your hunger disappear, products are marketed as supporters of specific strategies. People following the keto diet are taking pills promising to support ketogenesis. Those following a paleolithic diet have pills to benefit paleo strategies.

Those companies are finding that instead of trying to hop on the bandwagon for a popular ingredient, it’s easier to appeal to people through the diet trends that are being talked about the most. In this way, they have the chance to appeal to people who aren’t necessarily up with the latest substances but have still heard of the hottest diets.

Are These Pills Better for Dieters?

Of course, the one most important question to know before taking diet pills geared toward the diet you’re following is whether or not they actually work. Unfortunately, as has always been the case, while some diet pills can provide incredible weight management support, others are little more than nonsense or could actually be harmful.

Therefore, the lesson remains the same as it has always been. Don’t simply purchase a product based on hype and trendy names. Instead, it’s important to find a product that has clinically researched ingredients with benefits that will help you to overcome the challenges you will face – or are already facing – with your dieting. For most diets, that means an energy boosting diet pill will often do the trick. The key is to take it properly, according to the package directions, from a formula with only clinically researched ingredients.



How to Achieve Better Weight Loss Despite Learning Disorders

Better Weight Loss for Learning Disorders

The results of a recent study have shown that people with learning disabilities face barriers to wellness lifestyles but can achieve better weight loss by using the right techniques. The research was conducted by a team at the University of Sheffield. They worked in partnership with Slimming World, a weight loss company in the United Kingdom.

The research determined that when you have a learning disorder, there are many additional challenges that you can face to managing a healthy weight. Moreover, even when a learning disability is within the mild to moderate range, the individual has a greater obesity risk than the general population. The same goes for having poorer overall health. Therefore, the researchers investigated ways to achieve better weight loss among this higher risk group.

How to Achieve Better Weight Loss

This study received its funding from the Medical Research Council (MRC). Is findings included a number of unexpected barriers that can stand in the way of health and weight management among people with learning disabilities. As a result, their strategies to achieve better weight loss would need to cater to those unique struggles.

Among those challenges included anxieties about going to a new place. These will frequently stop people who have learning disorders from going out and attending groups – such as weight loss programs and support groups – in person. Without that added support, they’re missing out on a highly effective tool to assist them in improving their overall health and keeping their weight under control.

After all, achieving better weight loss is hard for the vast majority of people. When your resources and tools become more limited due to additional challenges, this can only make it tougher to reach a goal.

Study Findings

Throughout the length of the two-year project, the researchers worked with Slimming World to create an adapted version of the company’s traditional plan. This was meant to provide individuals with more customized support for their unique needs. They found that there were certain areas where changes could be made across the adapted program for better weight loss among people with learning disorders. These changes included:

  • Easy-read style materials
  • Simplified information
  • Additional support and training from qualified weight management consultants
  • Creating additional complementary information to provide support workers and family caregivers that describe the strategy and underscore the importance of their involvement.

Slimming World tested the adapted program for considerable success in a limited feasibility study.



Should You Believe Ongoing Claims to Use Coconut Oil for Weight Loss?

Does Coconut Oil for Weight Loss Work?

Claims about using coconut oil for weight loss are making their rounds once again through social media – or perhaps they never stopped. Though there was a sip in the trend after a Harvard scientist discounted many of the health claims made about this natural ingredient, it appears to have rebuilt itself and is going strong once again.

Let’s take a closer look at the idea of using coconut oil for weight loss and what science has to say about it.

Why People Believe in Coconut Oil for Weight Loss

At the very basic level of the claims regarding coconut oil for weight loss are medium-chain triglyceride (MCT) oils. Coconut oil contains a number of different types of fats but is a good source of MCTs. The majority of the claims linking the oil with body fat reduction have to do with MCTs instead of coconut oil itself.

Should You Believe the Claims?

The MCTs found in coconut oil may indeed help to support weight loss and body fat management. However, the idea of using coconut oil for weight loss remains highly controversial.

Many people feel that by eating coconut oil as a part of their regular diet, they will improve their weight loss results. However, as mentioned earlier, the science behind such claims is based on MCT and MCT oil studies. They make the leap that coconut oil for weight loss is the same as using MCT oil, despite the fact that it is not the same thing.

MCTs in Coconut Oil

Although Coconut oil is considered to be a good natural source of MCTs, it still contains only small quantities of them, such as caprylic acid and capric acid. That said, about half of coconut oil’s fat content is lauric acid. Here is another area of controversy.

While some would label lauric acid as an MCT, others feel that it is actually closer to a long chain triglyceride (LCT) or that it falls somewhere between MCTs and LCTs but is neither. There are 12 carbon atoms in lauric acid, while MCT oil usually has only 6 to 10 carbon atoms.

If Coconut Oil for Weight Loss Works, Why is That?

If you can use coconut oil for weight loss, it would be because of the MCTs present. Research shows that they help to boost the metabolism and raise satiety from food. That said, it is unlikely that adding a bit of the oil to your daily diet will make enough of a difference on its own that you will see it on the bathroom scale.



Lose Weight Faster with These Easy Sleep Routine Changes

Lose Weight Faster with Sleep Routine

Sleep has a great deal to do with your ability to lose weight faster. A lack of sleep can lead to a spectrum of problems that can make it much tougher for you to drop the pounds but much easier for you to build them on. Therefore, if you want to be able to more naturally control your calorie intake and prime your body to prevent unnecessarily packing on the pounds, changes to your sleep routine may be necessary.

Use the Following Bedtime Routine Changes to Lose Weight Faster

Spread Out Your Calories

Instead of eating a tiny breakfast, a moderate sized lunch and a massive dinner – possibly with snacks in between and afterward – spread out your calories. Eating a similar-sized meal for breakfast, lunch and dinner, and having a light snack when you feel hungry can help to keep your metabolism running. It will also make sure you have energy throughout the day as opposed to giving yourself the best dose of calorie-based energy right before you’re supposed to start winding down for bed.

Don’t Go to Bed Hungry

Just as going to bed with too much food in your stomach isn’t recommended, you can also lose weight faster by avoiding being too hungry. Too little food can interrupt your sleep. Have a light snack before bed if you feel hungry. This will help you to feel more content, comfortable and restful.

Take a Shower

Taking a quick shower can refresh your body after a long day. It can release muscular aches and pains and the warm temperature is relaxing overall. The steam can make it easier to breathe, and as you build a calming routine of showering before bed, it will help to naturally wind you down for improved sleep to lose weight faster.

Avoid Alcohol

Many people confuse this step to lose weight faster because it does make you tired. However, just as alcohol makes you sleepy, it also reduces the quality of your sleep. When you drink it, you’re more likely to be restless and wakeful during the night, even if you originally fell asleep quickly.

Dim the Lights

An hour before bedtime, dim the lights in the room and stop using devices with screens such as a TV, phone, tablet or computer. This light reduces melatonin production, which makes it harder for you to fall asleep on a regular schedule. Dimming the lights therefore helps you lose weight faster.



Why Losing Weight is Hard, According to Research

Research Explains Why Losing Weight is Hard

Losing weight is hard. That’s no real mystery to anyone. After all, obesity is at an all time high in the United States. It’s not because people don’t want to drop the pounds. It’s because it can be quite difficult to do so.

According to research, there are some very specific reasons that losing weight is hard. There are times when it can feel as though your body is working against you. Science shows that in certain ways, that is actually the truth.

Why Losing Weight is Hard Because of Your Own Body

Losing weight is hard because your own body can start to fight against the efforts you’re making. The reason is that your body doesn’t know it’s overweight or obese and doesn’t know that losing weight will lead to improved overall health. It doesn’t know that losing weight can reduce the risk of a number of different types of chronic illness.

What your body knows is that you’re suddenly eating less. The body responds to fewer calories by triggering certain hormones that can lead to weight gain. This is problematic because one of the things most people need to do in order to lose weight is to reduce the number of calories they eat on an average. It also explains why it’s not just a matter of willpower to be able to successfully reduce the number of daily calories you’re eating. The body is actually working hard to try to convince you to do the exact opposite of what your doctor has recommended.

It’s Not Impossible to Lose Weight

The key to overcoming the challenge that losing weight is hard has to do with understanding your body’s reaction and working with it instead of against it. If drastically reducing calories makes you hungry, it’s possible to learn about the types of foods that help to fill you up without overdoing it with your calories.

For instance, by eating a better balance of macronutrients and improving your fiber intake, you can fill your stomach and use slow-release energy that will last longer and keep you from experiencing powerful hunger pangs or cravings.

It’s for this reason that starvation diets and extreme diets typically fail. The body’s design will resist them and work against them. Instead, the more successful strategies will frequently involve long-term balanced eating with careful focus on learning how to eat flavorful, filling foods. It will also usually require additional exercise in order to burn off more calories and body fat.



Top Weight Loss Barriers That Could Stop Your Success in 2019

Top Weight Loss Barriers

Have you identified your weight loss barriers for this year? Did you know that one of the biggest risks you can take to your dieting success is to fail to take this step? It’s very important to know what is most likely to stand in your way if you want to be successful in achieving a goal – this includes weight loss.

Take time early in your strategy to come up with some of the most likely weight loss barriers to affect you. Then, over time, you can add to or take away from this list as you discover new challenges or find out that what you’d expected to cause struggle isn’t a problem anymore.

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