Sarah Bradley

<p>Except, blessedly, your morning cup of joe. As long as youre not pouring in tons of creamer, sugar, and sweetened flavorings, most diets allow you to keep your coffeeand it even gets to be your favorite brand or varietyno diet versions or light substitutions required.</p>

<p>But even though coffee tends to be labeled as a good diet drink, there seems to be a lot of confusion about whether it can actually help lead to weight loss. Even scientific research goes back and forth on the Big Question of, can drinking it actually help you drop pounds or not?</p>

<p>Preliminary research suggests there may be a connection between coffee intake and weight loss [but] I wouldn't recommend increasing your coffee or caffeine intake based on thisor starting a caffeine habit if you dont already have one, says <a href="https://www.amydgorin.com/" id="a9d1e768-133e-3dd0-aa8b-14d58fc2f1e3">  Amy Gorin </a> , MS, RDN, a plant-forward registered dietitian nutritionist in the New York City area.</p>

<p>But if youre an existing coffee drinker who is <a href="https://www.womenshealthmag.com/weight-loss/a30272073/counting-calories-80-20-rule-weight-loss-story/" id="09729112-d13c-3226-aa1b-071ffa266136">  trying to lose weight </a> , wouldnt it be nice to know that your daily habit is helping you with your goal? Heres the scoop on exactly how and where coffee fits into a healthy lifestyle.</p>

<h1>  How does coffee impact weight loss in general?  </h1>

<p>Theres not a clear yes or no on whether coffee helps or hurts weight lossor affects it at all. There have been studies supporting the idea that drinking coffee stimulates weight loss, but not enough of 'em to make it a commonly agreed upon scientific fact. Plus, some recent studies have suggested there are negative effects of drinking coffee, which may or may not cancel out the positive effects. Here's what some recent studies say.</p>

<p><strong> Research that points to coffee aiding weight loss: </strong></p>

<ul><li> Caffeine may stimulate brown adipose tissue, or the fat in your body that burns calories, per a <a href="https://www.nature.com/articles/s41598-019-45540-1">2019 study</a> in Scientific Reports. Essentially, researchers discovered that drinking one cup of coffee increases your metabolic rate to the point that brown adipose tissue activity occurs, leading to fat-burning and weight loss. </li><li> People who drank four cups of caffeinated coffee per day saw a 4 percent decrease in body fat, according to <a href="https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups-of-coffee-modest-loss-of-body-fat/">2020 findings by Harvard public health researchers</a> that were published in the American Journal of Clinical Nutrition. The studys authors suspect this is because drinking coffee increases a persons metabolic rate (which can cause an increase in the number of calories burned). </li><li> Caffeinated mate tea extract was found to reduce the incidence of weight gain and body fat accumulation in a <a href="https://www.sciencedirect.com/science/article/pii/S1756464619305705?via%3Dihub">2020 study in rats</a> in the Journal of Functional Foods. The same results werent seen with decaffeinated extract (suggesting its the caffeine in mate, at least, that promotes weight loss). But remember, you're not a rat! The findings in humans could be different. </li></ul>

<p><strong> Research that points to coffee hindering weight loss: </strong></p>

<ul><li> Drinking caffeinated coffee has been linked to an increase in <a href="https://www.womenshealthmag.com/food/a19958518/stop-sugar-cravings/">sugar cravings</a> , meaning that your a.m. cup could be setting you up for making bad snack choices later on in your day (and preventing you from losing weight). A <a href="https://www.sciencedaily.com/releases/2017/08/170824101747.htm">2017 study</a> in the Journal of Food Science showed that drinking a cup of caffeinated coffee messed with peoples taste buds, particularly their interpretation of sweetness. </li><li> Drinking coffee even six hours before bedtime can cause sleep disturbances, per a 2013 study in the <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.3170">Journal of Clinical Sleep Medicine</a> . This has broader impacts than making you extra sleepy: poor or insufficient sleep has been <a href="https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/">repeatedly linked to weight gain</a> . </li></ul>

<p>So what does this mixed bag of studies mean for your health? Basically, if you like to drink coffee, feel free to drink a reasonable amount of it. There's no conclusive evidence to support coffee foror againstweight loss. So if your coffee habit suits you, go for it. Just dont hang your weight-loss goals on your caffeine intake, because no one knows for sure whether theres a connection. </p>

<p>How much coffee is okay? I would suggest drinking the amount of coffee that you want toassuming that it falls at or below <a href="https://www.womenshealthmag.com/food/a29191811/how-much-coffee-is-too-much/" id="edf5fa07-ed51-3c5f-ad59-9006de558714">  400 milligrams of caffeine daily </a> , says Gorin. So that amount can be zero cups or up to five cups of certain types of coffee, [remembering that] other sources of caffeine, such as green tea, count toward that daily intake.</p>

<p><strong> Wait, Ive heard of something called the Coffee Diet. What is that? </strong></p>

<p>The Coffee Diet originated with <a href="http://www.drbobarnot.com/" id="2f60bb86-cfc5-316e-afb3-18c4cb4b26ce">  Bob Arnot </a> , MD, an internist who wrote a book called <a href="https://www.amazon.com/Coffee-Lovers-Diet-Change-Your/dp/0062458779" id="9758bcf8-85fb-3a02-a7a0-af7b2fbe2426">  The Coffee Lover's Diet: Change Your Coffee, Change Your Life </a> (published in 2017). In it, he explains why he thinks coffee is basically a health food as long as you choose the right kind and balance out your coffee consumption with healthy, whole foods.</p>

<p>Dr. Arnot recommends dieters drink at least three cups of black coffee a day, claiming health benefits like mood improvement, higher energy levels, a faster metabolism, andof courseweight loss. He says that certain types of coffee (like light roast, not dark roast) and the overall quality of your beans (including where they were sourced) are more likely to have a better impact on your health.</p>

<p>In general, drinking anywhere from zero to five cups of coffee per day (if you don\'t load up on sweetener and milk!) is probably fine if you\'re trying to lose weight.</p>

<p>As far as whether or not the Coffee Diet works, its a little tricky to figure out if the coffee itself is to thank for weight-loss results, or if one of the other elements involved with the diet, like reducing caloric intake to 1,500 calories a day and <a href="https://www.womenshealthmag.com/weight-loss/a30899820/dance-for-weight-loss-no-processed-food-diet-success-story/" id="030bfd7e-7e22-3c47-ae52-5e6071cc2847">  eating cleaner, less processed foods </a> , is the cause. Plus, the amount of calories consumed on the coffee diet may lead you to shed pounds initially but have <a href="https://www.womenshealthmag.com/weight-loss/a19929246/how-to-keep-weight-off/" id="db632f89-075b-3c7a-ac81-79224266d0dc">  trouble keeping the weight off </a> long-term.</p>

<p>Finally, although the Coffee Diet doesnt tell you to drink excessive amounts of caffeine per day, it wouldnt be too hard to <a href="https://www.womenshealthmag.com/food/a29191811/how-much-coffee-is-too-much/" id="b56ed314-24bf-3d3f-a0ad-90804070f126">  accidentally overdo it </a> and wind up with heart palpitations, headaches, or trouble sleeping. It can be dangerous to consume caffeine in large amounts, and I would suggest taking in no more than 400 milligrams of caffeine per day, advises Gorin, who explains thats equal to about three to five cups of regular coffee.</p>

<h1>  What about coffee supplements? Are those healthy?   </h1>

<p>Hate the taste of coffee? (Whats wrong with you?! Kidding, kidding.) Youre not necessarily out of luck when it comes to cashing in on the potential fat-busting power of coffee thanks to something called green coffee bean extract. </p>

<p>A supplement available in a powder, pill or capsule, or liquid, the extract is derived from unroasted coffee beanswhich allegedly maintain higher levels of chlorogenic acids, a.k.a. the antioxidant stuff in coffee typically associated with its major health benefits, than roasted beans. Green coffee bean extract is often touted as a so-called natural weight-loss supplement, which should raise flags for anyone trying to lose weight the good ol fashioned way (because, sorry to say, there really is no such thing as a miracle drug for weight loss!).</p>

<p>Gorin says theres preliminary research connecting green coffee bean extract to weight loss (like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943088/" id="d9635c3e-0369-30b0-a66c-d84c77c6f620">  this study </a> ), but there needs to be waaaay more before any responsible nutrition expert would start giving these supps their seal of approval. And whether they actually work or not, you still have to be *very* careful when considering whether or not to take them. Because theyre made from coffee beans, they do contain caffeine and will contribute to your daily intake, making it easy for you to consume <a href="https://www.womenshealthmag.com/food/a19941505/caffeine-overdose/" id="3f17df88-745b-35a5-a5ad-5dece43691fb">  way too much caffeine </a> if you forget to add it all up.</p>

<p>There are also the usual concerns about supplements, which arent regulated by the FDA, and dont necessarily need to do or contain what their labels claim. Gorin says that if you want to try one of these supplements, check that they should conduct third-party verification testing from an organization like <a href="https://www.nsf.org/" id="200699fc-8aed-3cd3-ab72-b8e8f4a9b084">  NSF International </a> and make sure they're not listed on the Federal Trade Commissions <a href="https://www.consumer.ftc.gov/" id="4429396d-a11e-3640-a7b1-626c75f37268">  website </a> for fraud or contamination. But honestly, you're better off avoiding these until there's more research to back them up for weight loss.</p>

<h1>  What if I cant have caffeinedoes decaf coffee do any good for health or weight loss?  </h1>

<p>FYI, even decaf coffee contains a little bit of caffeine, so if youre not allowed to have any caffeine at all, you should avoid decaf and regular coffee. But if youre simply on a low-caffeine diet, the amount of caffeine in decaf (about six milligrams per eight-ounce serving, says Gorin) probably wont hurt you...though it may not help you with your weight-loss goals much, either. </p>

<p>There have been studies done on caffeine, coffee, and green tea that all tie back to weight loss, says Gorin, so it would appear that the benefits come from caffeinated coffee, but we cant say that for sure yet.</p>

<p>Its possible that some of the antioxidant benefits of coffeewhether caffeinated or notcould help with weight loss. Its also possible that drinking decaf coffee could have the same appetite-suppressing effects, meaning you may consume less calories overall. There arent really any studies looking at the effects of decaf coffee, specifically, on weight loss, so it's still unclear what role it plays in the coffee/weight loss landscape. </p>

<p><strong> The bottom line: </strong>  Plain black coffee may be beneficial if you're trying to lose weight, but it's just unclear at this pointso it's not worth adding to your diet if you don't enjoy it. Either way, limit your caffeine intake to only 400 milligrams per day. </p>

Is Coffee Helpful Or Harmful For Weight Loss?

When youre on a diet, mostly everything you eat and drink gets a makeover. You might switch to low-sodium soups, <a href="https://www.womenshealthmag.com/food/a19969285/foods-with-protein/" id="92fa2d2a-66e9-3525-ad96-950796e32736">  lean protein </a> , <a href="https://www.womenshealthmag.com/food/g20962417/whole-grain-foods-list/" id="30bd27a4-5546-33cb-adf6-b013bb2e785e">  whole-grain </a> versions of your favorite refined carbs, and <a href="https://www.womenshealthmag.com/food/g26520543/...

Is Coffee Helpful (Or Harmful) For Weight Loss? Experts Weigh In

<p>As it turns out, there are a slew of factors that affect weight lossdiet and exercise are only two of them. It also depends on your starting weight, your age, and your gender, says obesity expert <a href="https://tucsonbariatric.com/dr-weiner/" id="729a212c-5312-3f06-af50-0068362d20ed">  Matthew Weiner </a> , MD, bariatric surgeon at Tucson Bariatric. Dr. Weiner explains that the best way to predict how much weight you can reasonably lose with basic dietary and exercise adjustments "is by calculating 10 percent of your total body weight."</p>

<p>For example, if youre starting weight is 150 pounds, you can expect to lose about 15 pounds at first through diet and exercise alone. Beyond that, weight loss can become a tad tougher (though not hopeless!). Your body naturally will begin to resist losing much more weight than around 10 percent thanks to its caveman impulses, explains Dr. Weiner. It will work to maintain your fat and energy stores to preserve your body.</p>

<p>Dr. Weiner notes that younger adults can sometimes lose up to 20 percent of their body weight through straightforward diet and exercise. But for postmenopausal women, for example, it might only be 5 to 7 percent. </p>

<p>Weight loss is also generally less speedy for women compared to men, alas. Men do tend to lose weight faster than women, but when you look at the total amount of weight loss [over time] its not as different as you might think, Dr. Weiner explains. It might take men two to three months to lose 10 percent, while it takes women five to six months. (*Glares.*)</p>

<p>Now that you understand those major physiological influencing factors, here are 20 possible behavioral reasons for why your weight just isn't changingand what you can do to overcome each one. (Psstt, you may be doing one or even a few of these!)</p>

<h1>  1. Youre way overestimating your muscle weight.  </h1>

<p>Raise your hand if youve ever thought something like the following after weighing yourself: Im still losing fat, Im just strength training really hard and gaining muscle. </p>

<p>Most of us have done it, but the problem is, Dr. Weiner says it doesnt work that way: Muscle is similar in density to water (while fat has a higher density) so its not an apples-to-apples exchange. In other words, refusing to reevaluate your weight-loss strategy because youre working on building muscle can result in your fat composition staying put.</p>

<p>A good thought experiment is comparing one pound of muscle to a 16-oz. can of soda [which has a similar density], Dr. Weiner explains. Imagine adding that much muscle to your bodyyou would see it. </p>

<p>In other words, you would notice yourself actively building enough muscle to tip the scale toward a higher number...so if you basically look the same, think about something other than muscle gain. Consider tweaking your diet a bit to create a caloric deficit to move the needle, or try HIIT workouts to get your heart rate up and burn fat.</p>

<h1>  2. Youre eating less...but still picking unhealthy foods.  </h1>

<p>If you consume fewer calories than you expend, Dr. Weiner says its definitely possible to lose about 10 percent of your total body weight through dieting alone. But if you want to lose more, you cant just keep cutting calories. You have to change the type of food you eat, he says, focusing more on the quality of calories versus the quantity.</p>

<p>For example, if you order in delivery for dinner every night, eating fewer restaurant-prepared meals every week for lunch will probs help you shed some pounds at first...but eventually, the weight loss is going to stop unless you make the switch to even healthier lunches (like made with fewer oils, dressings, etc.) on a consistent basis. Once youve changed the quality of your caloriesand are consuming better-for-you foods with more satiating poweryoull also naturally eat less calories, which can make weight loss continue past the 10 percent point.</p>

<h1>  3. Youre not keeping track of what youre eating.  </h1>

<p>Dr. Weiner says that its human nature to judge ourselves favorably, dismissing or underestimating our bad decisions and emphasizing our good ones. </p>

<p>Translation? Youre likely to pat yourself on the back for eating a salad on Tuesday, while overlooking the fact that you ate two bowls of B&amp;J for dessert (and then still wonder why youre not losing weight). Tracking your caloric intake in a visible, tangible waylike in a <a href="https://www.womenshealthmag.com/weight-loss/a19934732/how-to-food-journal/" id="49876b90-9caf-3619-a378-5dc804e3dd79">  food journal or on an app </a> can help keep you accountable, and help you eliminate the bias we all have toward ourselves, says Dr. Weiner.</p>

<h1>  4. Youre not eating enough plant-based protein.  </h1>

<p>Generally speaking, protein has benefits: it fills you up (which means youll eat less food over time) and also <a href="https://www.choosemyplate.gov/eathealthy/protein-foods/protein-foods-nutrients-health" id="57ddb72f-61fe-308e-a3a1-faf6f03f64d2">  helps you build muscle, skin, and healthy bones </a> . But when it comes to weight loss, not all protein is created equal. Dr. Weiner warns about over-consuming animal proteinand the fat that typically comes with itbecause too much can lead to weight gain, and other health problems like diabetes.</p>

<p>Plant-based protein, on the other hand, is different (think: legumes, nuts, seeds, and whole grains). Dr. Weiner says you can eat higher amounts of these foods without worrying about negative effects on your health. Ive literally never seen a study suggesting that [sources of plant protein like nuts] cause weight gain, he adds. </p>

<h1>  5. Youre not looking at the big picture.  </h1>

<p>Frustrated because youve been on your diet for three months and youve only lost, like, eight pounds? Before you freak out and try some new fad diet, think about whether your goal is just to lose as much weight as possible right this second, or to slim down healthfully over time, so you can keep the weight off permanently.</p>

<p>We tend to look at weight loss in the short-term, when its actually a long-term problem, says Dr. Weiner. There will be individual ups and downs every day, just like there are in the stock market. </p>

<p>Instead of taking a short-term POV on weight loss, consider looking at how your weight has changed over the last several years and how you would like to feel several years from now, too. </p>

<h1>  6. Youre not eating whole foods.  </h1>

<p>If youre blowing off <a href="https://www.womenshealthmag.com/weight-loss/a25643051/what-is-the-whole-30-diet/" id="3675c9cd-aa5a-3733-a73d-8681a905b086">  diets focused on eating whole, clean foods </a> (think: the Mediterranean diet) you might want to reconsider. Nutrition experts have known for a long time that diets full of whole foods, like fruits, vegetables, grains, and protein, are associated with better weight-loss results than diets packed with processed foods (like cereal, crackers, and prepackaged meals).</p>

<p>A <a href="https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdf" id="79d9af68-3b92-3ae5-adf1-cdb52f2d9ae6">  2019 study </a> in Cell Metabolism further emphasized the benefits of a whole food diet; when participants ate diets similar in nutrients (e.g., similar amounts of protein, fat, sugar, and fiber), the group consuming processed foods showed higher levels of caloric intake and weight gain than the group consuming whole foods.</p>

<h1>  7. Youre eating too many healthy foods.  </h1>

<p>Yes, sometimes too much of a good thing can be not so good. Just because you swapped your nightly bowl of ice cream for Greek yogurt doesnt mean you can eat twice as much. The basic rule of " <a href="https://www.womenshealthmag.com/weight-loss/a19963239/cico-diet/" id="9454142f-199c-30a1-a686-76b8b0ecedb7">  fewer calories in, more calories out </a> " still applies, even when what youre eating is healthy.</p>

<p>The one exception? Dr. Weiner says you really cant overeat vegetables (seriously, the more you eat, the better). If you ate a pound of them every day, you would still lose weight because it would change your other eating behaviors, he explains, referring to the fact that if you filled up on veggies, you would reduce your appetite for other less healthy foods.</p>

<h1>  8. Your cardio isnt intense enough.  </h1>

<p>Remember the info about quality and quantity of calories above? The same applies to exercise, says Dr. Weiner, who suggests focusing on intensity versus duration when youre trying to lose weight by incorporating exercise.</p>

<p>If you want to walk for weight loss, you would have to walk 10 to 12 miles per day, he explains. Walking one or two miles, like so many people do, is good for you in a million waysbut weight loss isnt one of them.</p>

<p>Instead, if you want your exercise to yield weight loss, you could benefit from choosing activities that will boost your heart rate like boot camps, cycling classes, CrossFit sessions, or other <a href="https://www.womenshealthmag.com/fitness/g29714043/hiit-workouts-for-women/" id="267400e1-d0eb-3c6a-af22-c9bd19409403">  high-intensity workouts </a> that maximize cardio.</p>

<h1>  9. Youre drinking sugary beverages.  </h1>

<p>Gonna hit you with something totally shocking here: If youre drinking even one soda per day, you will never lose weight, says Dr. Weiner. Ummm, back up for a sec...is soda really that bad for you? Sorry, but yes: Dr. Weiner says when you drink sugar it drives up weight gain far more than when you eat it.</p>

<p>If youre hungry and eat a cookie you will be less hungry, or youll eat less at lunch; but when you drink 150 calories it doesnt impact your hunger at all, he explains. So you drink a soda, then you still eat a normal lunch, and all youve done is add 150 calories to your daily intake (versus splurging on a cookie and naturally course-correcting by eating 150 calories less later on). </p>

<h1>  10. Youre   not sleeping well  .  </h1>

<p>Dr. Weiner also says working the night shift puts you at a major disadvantage. The disruption to your circadian rhythm, he explains, can lead to weight gainand switching back and forth between night and day shifts, like many people do in order to spend more time with family, is the worst of all. Its just nonstop disruption to an otherwise healthy, normal sleep-wake pattern.</p>

<p>For example, a <a href="https://www.nature.com/articles/s41366-019-0401-5" id="fd60adf7-1138-3afd-a47b-b51fbc1b6149">  2019 study </a> in the International Journal of Obesity observed weight loss over the course of 12 months in nearly 2,000 participants and found that those with less variability in sleep patterns were more likely to be more successful in their weight loss efforts.</p>

<p> Of course, not everyone has the luxury of choosing their work schedule or having a flexible boss. But if you are able to tweak your work schedule or work with your manager to avoid this, you should.</p>

<p>Never underestimate the power of keeping your body moving regularly throughout the day. Overly sedentary lifestyles make it harder to lose weight, says Dr. Weiner. If you wake up every morning and then sit at a desk for work, then come home and sit on the couch to watch TV, [weight loss] won't happen. </p>

<p>There was a time when eating frequent, small portions of food throughout the day was promoted as a way to lose weight, but science is beginning to show that the <a href="https://www.womenshealthmag.com/weight-loss/a21729470/16-8-diet/" id="b3d0dcf1-21f5-31e2-a6cf-20840d9a7c55">  whole concept behind intermittent fasting </a> might lead to better results. Dr. Weiner agrees, saying that getting the right amount of calories in a short period of time followed by a longer period of time where you get little to no calories can be <a href="https://www.womenshealthmag.com/weight-loss/a30212268/fasting-benefits/" id="ea247583-c201-318b-aeb5-e7289af95b03">  more beneficial to your health </a> than eating all day long (even if its small, healthy meals or snacks).</p>

<p>You should talk to your doctor or a nutritionist before trying an intermittent fasting diet, this way they can help you figure out a schedule that makes sense for you. There are also some groups of people for which intermittent fasting is not recommended, like anyone with blood-sugar regulation issues (e.g., diabetes) and pregnant people.</p>

<h1>  13. Youre not drinking enough water.  </h1>

<p>Can drinking water really help with weight loss, or is that just an urban legend? Its for real: A <a href="https://jandonline.org/article/S2212-2672(14)01505-6/fulltext" id="879d77ff-3cef-3e5e-ab86-e05de508b067">  2014 review of studies </a> published in the Journal of the Academy of Nutrition and Dietetics found several links between water consumption and weight-loss results.</p>

<p>Basically? Yeah, you should be drinking more water.</p>

<h1>  14. Youre drinking too much alcohol.  </h1>

<p>Not to be a killjoy, but your bi-weekly happy hour could also be interfering with your goals. Alcohol is connected to weight gain for a few reasons: For one, it contains <a href="https://www.womenshealthmag.com/weight-loss/a19983305/best-alcohol-for-weight-loss/" id="6cec5081-5784-361f-a170-634c0fef7925">  empty calories </a> (which can grow astronomically high when you start drinking cocktails), and two, it changes your relationship to food.</p>

<p>People typically eat more when they drink because their appetite is increased and they stop paying close attention to calorie consumption. Drinking alcohol may also negatively <a href="https://www.therecoveryvillage.com/alcohol-abuse/faq/alcohol-and-losing-weight/#gref" id="7829f75b-32d4-3c7c-aa5e-33d96f4fd4f9">  change the way your body burns fat </a> .</p>

<h1>  15. You have a medical condition that makes it harder.  </h1>

<p>Any medical condition that affects your hormones (like hypothyroidism or polycystic ovary syndrome), your insulin levels (like diabetes), or your blood pressure (like heart disease) will make it more difficult to lose weight. </p>

<p>Dr. Weiner adds that any injury which results in limited mobility can also contribute to weight gain, partly because it can lead to muscle lossand less muscle means you are burning less when your body is at restand partly because it will reduce your ability to exercise regularly. </p>

<p>All the diet and exercise in the world wont cancel out the fact that its just plain harder to lose weight the older you are. In your 20s, you might be able to cut back on booze and cake for a few weeks when you want to lose five pounds, but in your 40s, its gonna take more effort. </p>

<p>Focus on resistance training to build muscle mass, which can ultimately help you burn more at rest, and in turn, jumpstart your weight loss if you're stuck.</p>

<h1>  17. Youre stressed or depressed.  </h1>

<p>Major life changes, like divorce or a death in the family, are often a trigger for weight gain. <a href="https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat" id="d75de6d0-9582-34e9-a402-e309024da4ec">  Stress-eating is a real thing </a> , and when youre depressed youre typically not focused on counting calories or exercising (because it takes so much effort just to make it through the day).</p>

<p>Weiner recommends finding holistic ways to manage your stress, even if its simply low-impact cardio. And of course, if youre feeling depressed, dont hesitate to get help from a <a href="https://www.samhsa.gov/" id="012f33e8-239f-36b0-aa66-91b83bffbad8">  mental health provider </a> .</p>

<h1>  18. You have unresolved trauma.  </h1>

<p>While this is heavy stuff, it's important to be aware of the correlation between abuse and weight gain. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3537963/" id="7e3de900-cd67-334e-a120-1e9ec55eab78">  history of sexual abuse is often linked to weight gain </a> , in particular, and the number of people who have been sexually abused, especially at young ages, is staggering: According to the National Sexual Violence Resource Center, <a href="https://www.nsvrc.org/node/4737" id="bca602e5-059e-33be-a8b5-da06656db2fc">  one in three American women </a> report experiencing some kind of sexual violence in their lifetime.</p>

<p>Whether youre a child or an adult (and whether or not your history is affecting your weight), there are <a href="https://www.rainn.org/about-national-sexual-assault-telephone-hotline" id="38a92b5e-fd21-3fd4-af82-0cfcd4d9cd84">  resources that can help </a> victims of sexual violence or other abuse.</p>

<h1>  19. Youre taking certain medications.  </h1>

<p>A possibly hidden reason why youre struggling to lose weight: Youre on a medication that can cause weight gain as a side effect. This includes diabetes medications, antidepressants, and steroid medications, <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&amp;contentid=DM300" id="1573ef88-330d-30b4-a83e-99b849cd4d5b">  among others </a> .</p>

<p>Dr. Weiner suggests talking to your physician about your medications; sometimes they can be adjusted to make weight loss more possible.</p>

<h1>  20. You're struggling with food addiction.  </h1>

<p>If you find yourself desperately craving food at all costsand its sabotaging your diet and exercise effortsyou could be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711027/" id="9f995274-cf67-3a3f-a56d-7e3dca62c3ff">  dealing with a food addiction </a> . This doesnt mean youre not motivated or strong enough to defeat your cravings and lose weight; you may have developed an emotional reliance on food.</p>

<p>If you are prone to binging or gorging, focus nonstop on food, have trouble functioning in your job or personal life, or suffer from anxiety, depression, or insomnia, reach out to a health-care provider ASAP to be evaluated for food addiction. Its a type of eating disorder, and there is <a href="https://www.eatingdisorderhope.com/information/food-addiction" id="8b920d64-8ffa-3745-a074-3d86afb69220">  help available </a> .</p>

<p><strong> The bottom line:  </strong> Clearly, there are a ton of reasons you might be struggling to lose weight, even if you are dieting and exercising more. If you feel you're dealing with any of the issues above, it's worth talking to your doctor, a therapist, or a dietitian to get help so you can reach a weight you feel comfortable and healthy at. </p>

20 Reasons You’re Just Not Losing Weight

At some point in your life, you may have tried to drop a few pounds but noticed your bod isnt changing in spite of all your hard weight-loss efforts. Im eating healthy! Im not snacking on chips! I walked three miles every day this week! Seriously...what gives?!

Not Losing Weight? 20 Possible Reasons That The Scale Is Stuck, According To A Weight-Loss Expert

<p>You know how it is: one minute youre picnicking in the grass, and the next youre scratching an itchy, red, swollen bump on your leg. Thankfully, mosquito bites are generally harmlessbut there are instances where you might need to go to the doctor for that bump, versus just treating it as an over-the-counter cream situation.</p>

<p>Mosquito bites are kinda just part of life if you plan on stepping outside at any pointand the more you know about how to identify them, treat them, and prevent them, the less of a pain they'll be. Your mosquito-bite guide, ahead. </p>

<h1>  What does a mosquito bite look like?  </h1>

<p>Most mosquito bites appear as firm, red, itchy bumps, according to Hari Nadiminti, MD, chair of dermatology at Summit Medical Group in New Jersey. Heres the bad news: This means mosquito bites look a lot like the bites from gnats, fleas, and even spiders. </p>

<p>It can sometimes be difficult to distinguish [them from] other insect bites, says Dr. Nadiminti, but the context can be an important clue to diagnosis.</p>

<p>In other words, if you didnt have a bite before you went to that late-night bonfire on the beach and now you do, a mosquito is the most likely culprit. Mosquito bites are also common when you end up in <a href="http://www.mosquitoworld.net/about-mosquitoes/habitats/" id="120cd25e-3557-35ac-aced-3a65963f31c9">  one of their habitats </a> , like when you:</p>

<ul><li> Spend time outdoors, especially at dawn and dusk when mosquitoes are active </li><li> Hang around standing or stagnant bodies of water (everything from backyard pools and birdbaths to marsh lands) where they breed </li><li> Walk or hike through tall grass and underbrush </li></ul>

<p>In addition to the telltale itchy bump (which may be white and puffy or hard and red, depending on how long its been since the bite), other signs youve got a mosquito bite include blisters, dark spots, swelling, and hives, per the <a href="https://www.mayoclinic.org/diseases-conditions/mosquito-bites/symptoms-causes/syc-20375310" id="4330c6e5-f8f1-3b65-a577-16be63562ed7">  Mayo Clinic </a> .</p>

<h1> These mosquito bite pictures give good examples of what they can look like on different people:  </h1>

<h1>  What causes a reaction to a mosquito bite?  </h1>

<p>If youve gotten one mosquito bite in your life, well then...youve gotten one mosquito bite. Theyre all different. Some come and go with only minor itching, while others make you wonder if the bug that bit you was some kind of mutant species.</p>

<p>Why the discrepancy? It does, in some ways, come down to the individual mosquito. The degree of reaction depends on the anticoagulants in the mosquitos saliva [which help it feed], says Dr. Nadiminti. The nontoxic allergenic proteins in the saliva of a female mosquito is the main cause of the reaction, since male mosquitoes don't eat blood.</p>

<p>She adds that the symptoms we experience are an allergic reaction to those proteins, but interestingly, we react more strongly the more sensitized we become to mosquito bites (i.e. someone whos never been bitten before might have no reaction at all). </p>

<h1>  Why do some mosquito bites get so big?  </h1>

<p>If youre part of an unfortunate population of people especially allergic to mosquitos (an affliction known as <a href="https://www.aaaai.org/conditions-and-treatments/conditions-dictionary/skeeter-syndrome" id="9728bb5a-70f2-32da-ac3a-b8d6a2aa11a3">  skeeter syndrome </a> ), an otherwise annoying mosquito bite might turn into an ugly, swollen, and even painful welt. The skin may become hard or hot to the touch, and the reaction may extend several inches in diameter beyond the original bite.</p>

<p>Little kids, the elderly, and people with autoimmune issues are <a href="https://www.mosquitosquad.com/savannah-hilton/about-us/blog/2018/july/there-are-normal-reactions-to-mosquito-bites-and/" id="93d161db-35c0-3fa9-a73f-7d96b92403dd">  more likely to have these intense reactions </a> , but since mosquito saliva is as unique and individual as the mosquito itself, your reaction can vary depending on the bug that bit you.</p>

<h1>  Should you ever see a doctor for a mosquito bite?  </h1>

<p>Usually, you wont need to see a doctor for a mosquito bite. But if youre having any kind of <a href="https://www.mayoclinic.org/diseases-conditions/mosquito-bites/symptoms-causes/syc-20375310" id="2ac8f22b-3d12-322b-a6d8-0b5fafd71d21">  systemic reaction </a> , like fever, body aches, or signs of infection, Dr. Nadiminti recommends seeing your doctor right away. Although mosquito bites are generally harmless, there can be secondary complications.</p>

<p>For example, scratching aggressively at bites can open up the skin, inviting infection. This may be on the surface of the skin or a deeper bacterial infection of the tissue, called <a href="https://health.clevelandclinic.org/what-happens-when-a-mosquito-bite-gets-infected-and-what-to-do/" id="9a534184-4108-352d-a9e0-1770aa67481d">  cellulitis </a> . Either kind of infection calls for prompt medical treatment.</p>

<p>Also, some <a href="https://www.health.state.mn.us/diseases/mosquitoborne/diseases.html" id="d47ee1c2-d977-3f6a-ada0-85753310168b">  mosquitoes carry viruses </a> , like West Nile virus, eastern equine encephalitis, and Zika virus. If you experience any of the following symptoms after a suspected mosquito bite, call your doctor or head to an urgent care facility ASAP: fever, chills, body aches, or other flu-like symptoms; headache; nausea and vomiting; joint pain; and confusion or disorientation.</p>

<h1> How long does it take for mosquito bites to go away? </h1>

<p>Unfortunately, you cant make a mosquito bite go away, but most symptoms disappear within <a href="https://www.seattlechildrens.org/conditions/a-z/mosquito-bite/" id="cb5d0bfd-84ee-33fa-ab9e-de506d384384">  three to four days </a> . (Some people may have a noticeable spot, mark, or faint scar where the bite was for several weeks after, especially if you have sensitive skin.)</p>

<h1> What are the best at-home treatments for mosquito bites?  </h1>

<p>There are a few ways to treat a mosquito bite at home to keep the symptoms at bay. The best at-home treatment is topical steroids to help reduce the itching and inflammation, explains Dr. Nadiminti. An over-the-counter topical steroid such as hydrocortisone would be a good first measure.</p>

<p>You can also try treating your itchy bump with one of the following at-home remedies:</p>

<ul><li> Applying an ice pack </li><li> Using calamine lotion </li><li> Taking an antihistamine, like Benadryl or Zyrtec </li><li> Applying a <a href="https://www.mayoclinic.org/first-aid/first-aid-insect-bites/basics/art-20056593">paste made from baking soda and water</a> </li><li> Taking an oatmeal bath </li><li> Applying honey or aloe vera </li><li> Chilling a witch hazel pad in the fridge for use as a cold compress (yes, the same ones you use for hemorrhoids...the astringent helps with itching and irritation!) </li></ul>

<h1>  How can you prevent mosquito bites?  </h1>

<p>Once youve treated your existing mosquito bite, its time to prevent the next one (as much as possible, anyway). If youre already doing your best to avoid places where mosquitoes like to hang out and youre still getting eaten alive (or if you cant always avoid mosquito breeding grounds), think about what you can to do protect your body from serving as a live buffet.</p>

<p><strong> Use insect repellant. </strong></p>

<p>The best defense against mosquito bites is bug spray. The CDC recommends <a href="https://www.cdc.gov/westnile/prevention/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fwestnile%2Ffaq%2Frepellent.html" id="9d4561f3-7f58-30f5-ae88-f52f1e85e903">  using a repellent </a> containing DEET, oil of lemon eucalyptus, or picaridin. You can also apply a chemical called permethrin to your clothing (but not to your skin). These products are generally considered safe for children over two months of age and adults, including pregnant women.</p>

<p><strong> Cover up your skin. </strong></p>

<p>If you have to be outside during an active mosquito time or in an area where they tend to congregate, wear long pants and sleeves, as well as closed-toed shoes, to limit the amount of skin left exposed to the little bloodsuckers.</p>

<p><strong> Skip the black dress and perfume...and maybe the booze, too. </strong></p>

<p>When youre at a summer BBQ, pay attention to what youre wearing as well as what youre eating and drinking.</p>

<p>Mosquitoes that feed in the daytime have been shown to be attracted to dark-colored clothing and certain types of fragrances, says Dr. Nadiminti. One small study showed that mosquitoes might be more attracted to people who drank alcohol.</p>

<p><strong> Keep your home uninviting. </strong></p>

<p>Check the outside of your home frequently for areas where rainwater can pool. Turn over buckets and kiddie pools when not in use so they can drain. Clear your gutters. Also check the screens in your doors and windows for tears or holes (because weve all been bitten in the middle of the night while we were sleeping, right?).</p>

<p><strong> The bottom line:  </strong> Most mosquito bites are annoying but usually NBD. Still, if you think something weird is going on with your bite, or you're unsure if it actually came from a mosquito, don't hesitate to get it checked out by your doc. </p>

Mosquito Bite Pictures To Identify Your Bug Bite

There are endless reasons to love the outdoorsrunning in the fresh air, campfires, star gazing, hiking, chasing your pup, the list goes on. Sadly, enjoying the wilderness also means you turn yourself into an all-you-can-eat buffet for biting mosquitoes.

These Mosquito Bite Pictures Can Help You Identify Your Bug Bite

<p>Enter the 80/20 rule, which is basically <a href="https://www.womenshealthmag.com/weight-loss/a19966114/how-to-eat-in-moderation/" id="7a524ba0-d282-3cbd-a010-662918b7d438">  everything in moderation </a> in action: <strong>  You eat healthy 80 percent of the time and indulge 20 percent of the time.  </strong> Sounds great, right? Even better, its apparently a legit mindset to adapt to get in shape. In fact, Blake Lively recently <a href="https://www.facebook.com/saladinodon/posts/1641520029324310" id="0316701c-3f3a-3992-ae0b-7aea04d321c2">  credited the approach with helping her get in shape </a> before film roles, with the help of her trainer, Don Saladino. (An important note: Some people use the phrase 80/20 rule to mean that weight loss is <a href="https://www.womenshealthmag.com/weight-loss/a19982520/weight-loss-80-percent-diet-20-percent-exercise/" id="1a5ba265-c803-3f9d-ab51-dba0f87457ae">  80 percent eating right and 20 percent exercising </a> , but for this article, were only focusing on how an 80/20 rule shakes out as a diet plan.)</p>

<p>But following the 80/20 rule is not as simple as munching on salads 80 percent of the time and enormous hot fudge sundaes the other 20 percent. There are best practices for successful weight loss. If you play your cards right, though, this approach to eating could help you reach your goals. </p>

<p>Heres everything you need to know about losing weight with the 80/20 rule.</p>

<h1>  What is the 80/20 rule for weight loss?  </h1>

<p>You can apply the 80/20 rulewhich many people also call the 80/20 diet when talking about weight loss, though it isn't actually a diet in the traditional senseto many areas of your life that need a dose of moderation, because its just enough compliance and restriction to see changes but not so much that you cant ever kick back and enjoy yourself. Not having to follow something 100 percent to the letter can help you <a href="https://www.womenshealthmag.com/weight-loss/a19896749/why-do-people-yo-yo-diet/" id="dd273961-f330-38e3-aba4-a5da30bd1f89">  stick with it long-term </a> , an important element in losing weight and keeping it off.</p>

<p>To apply this rule to your diet, you eat healthy or compliant foods 80 percent of the time and then eat more freely the other 20 percent of the time. The critical part of this plan is to determine what foods make up good calories and what foods make up bad calories, says weight-loss expert <a href="https://www.poundofcureweightloss.com/" id="a1fd81a0-2478-3610-a31d-5e2b7c35f3e6">  Matthew Weiner </a> , MD, a bariatric surgeon at Tucson Bariatric. Its important to measure the ratio of good calorieslike those from fruit, vegetables, nuts, seeds and beansto bad calories, like those from refined sugar, refined grains, cheese and other high fat animal proteins.</p>

<p>Suggested compliant foods for the healthy 80 percent of your diet:</p>

<ul><li> Whole or plant-based foods (like fruits and veggies) </li><li> Lean animal protein  </li><li> Seafood rich in omega-3s </li><li> Whole grains </li><li> Low-fat dairy </li><li> Monounsaturated fats from nuts, seeds, and olive oil </li></ul>

<p>Suggested foods for the more indulgent 20 percent:</p>

<ul><li> Foods high in saturated fat (e.g., fried chicken, cheese, and bacon) </li><li> Highly processed foods (ice cream, pizza, breakfast cereal) </li><li> Alcohol  </li><li> White sugar and refined carbs </li></ul>

<p>Depending on your calorie needs and weight-loss goals, you may need or want to move some of the healthy foods into the 20 percent category (like the animal protein, grains, and dairy). Those foods can be part of a healthy diet for many people, but others may feel better or have more weight-loss success when those foods are considered an indulgence. To hash out what types of foods and nutrients below in each category, you may want to work with a nutritionist.</p>

<h1> So h ow do you actually take these percentages and actually apply them to your real-life calorie intake? </h1>

<p>If you want the best results then you have to do a little bit of math, says Amy Elizabeth Rothberg, MD, director of the weight management clinic at <a href="https://www.uofmhealth.org/conditions-treatments/endocrinology-diabetes-and-metabolism/adult-weight-management" id="e3cbf188-fdc2-33dd-aa0c-9cb76fb2b768">  Michigan Medicine </a> .</p>

<p>Before beginning, its probably wise to take stock of your daily and weekly intake, by logging calories a couple of days during a typical work or school week and also on the weekend, particularly with respect to alcohol and high-calorie food intake, she explains. </p>

<p>This will give you a baseline of how many calories you consume per day and over the course of a week, both of which are good to know, because you may eat more or less on some days compared to others (like if you work out on Mondays/Wednesdays/Fridays, for example). </p>

<p>The 80/20 rule isn\'t really a dietit\'s a way of thinking about your food intake.</p>

<p>From there, you can decide how to frame your percentage split. You can calculate how many specific calories make up 80 percent of your daily or weekly intake, or count up how many meals and snacks comprise 80 percent of what you eat in total. Everything else you eat, then, would fall into the remaining 20 percent.</p>

<p>Both Dr. Rothberg and Dr. Weiner say it really doesnt matter whether you apply the 80/20 rule to each day (like eating three healthy meals and one treat) or to a seven-day week (like eating healthy for five days and then relaxing your diet restrictions for two). Either way, youre subject to the benefits and pitfalls of this approach to eating.</p>

<h1> Speaking of pitfalls, it's pretty easy to mess up when you eat according to the 80/20 rule.  </h1>

<p><strong> Pitfall #1: You overeat less-nutritious foods. </strong></p>

<p>Dr. Weiner says that if you eat cleanly for five days but then <a href="https://www.womenshealthmag.com/weight-loss/a19934060/binge-snacking/" id="de75099d-6acd-3f4d-afad-cabe7d5ed2b5">  binge </a> on junk food, fast food, and sugary beverages on the other two days, you probably won't lose any weight. In fact, you could even gain some. Instead, you should still be eating healthy foods on 20-percent days, striving for what Dr. Weiner calls a modest deviation from an otherwise healthy diet.</p>

<p><strong> Pitfall #2: You overeat healthy foods. </strong></p>

<p>Yup, said it: You can overeat good-for-you foods, too. Remember that, generally speaking, weight loss ultimately only happens when your caloric intake is less than your output. If youre stuffing yourself with healthy foods, you could be eating just as much as when you allow yourself a modest treat.</p>

<p>Limiting your indulgences to 20 percent of the time doesnt mean you have free reign to overeat on the healthier days, points out Dr. Rothberg.</p>

<p><strong> Pitfall #3: You forget to look at the whole picture. </strong></p>

<p>Even if you crack the 80/20 code, you could still wind up not moving the scale much if youre neglecting other aspects of your health. Dr. Rothberg says people also need to reduce their overall <a href="https://www.womenshealthmag.com/weight-loss/a19986045/portion-size-guide/" id="6caa4457-72f2-33d7-a84c-47310f93b63a">  portions </a> , get regular exercise, and <a href="https://www.womenshealthmag.com/health/g19996713/drink-more-water-0/" id="e3241c44-3451-39ef-a790-b7bc9bba6b7e">  drink plenty of water </a> .</p>

<h1>  What does an 80/20 diet look like in reality?  </h1>

<p>By now, youve (hopefully) caught on that the 80/20 diet isnt a free pass to indulge in healthy or unhealthy foods. So how do you start eating like an 80/20 pro? That depends on whether youre applying it to your daily or weekly calorie intake. </p>

<p><strong> Eating 80/20 on a daily basis: </strong></p>

<p>You fill the majority of your meals and snacks with healthy, nutrient dense foods from the compliant list. When it comes time for your 20 percent indulgence, you reach for a snack bag of chips in the afternoon, <a href="https://www.womenshealthmag.com/weight-loss/a19964066/calories-in-wine/" id="5b8742ce-efdc-3acf-ada5-e1978fa95233">  a glass of wine with dinner </a> , or a few squares of dark chocolate for dessert.</p>

<p>Remember: Even though youre allowed to indulge, you cant call half a pan of brownies a snack and expect to lose weight (even if your other meals are healthy!). The 20 percent refers to the ratio of good versus bad foods, but also to the amount of calories you eat every day. </p>

<p><strong> Eating 80/20 on a weekly basis: </strong></p>

<p>You stick to your calorie goals for five days in a row (lets say weekdays, just to simplify). You dont have to be overly strictthat might leave you tempted to swing too far the other way when the weekend arrivesbut you should be trying to make healthy choices as close to 100 percent of the time as possible from Monday through Friday. When the weekend comes, you relax your calorie goals.</p>

<p>Notice that says relax, not throw out the window." Overindulging on your 20 percent days, like eating fast food for every meal, wont help you with your weight-loss goals. For example, enjoy a portioned serving of your favorite cereal for breakfast, a healthy lunch, one drink with dinner, and either the mac-and-cheese side dish or the slice of carrot cake for dessert (not both).</p>

<p>Like literally every other diet on the planet, the 80/20 rule will work for some people but not others, and it has both advantages and disadvantages you need to be aware of if youre considering trying it out.</p>

<ul><li> Theres no calorie counting or <a href="https://www.womenshealthmag.com/weight-loss/a19974647/food-scales/">food weighing</a> required. You might prefer to track calories to make sure youre nailing the 80/20 ratio, but its not an essential part of the diet. </li><li> It can promote long-term lifestyle changes. It could be ideal for people who are so busy with work, community, kids, and activities that they dont have time for a more aggressive strategy, [but who still want to move towards] a more wholesome, balanced diet, says Dr. Rothberg. </li><li> Theres no restriction involved. 80/20 doesn't require you to limit the total amount of food you eat, so you can eat whenever you get hungry and not feel like you're starving yourself, says Dr. Weiner, who adds that the ability to control your hunger is one of the secrets to long-term compliance with an eating plan.  </li></ul>

<ul><li> No calorie counting means less caloric awareness. A disadvantage of any moderation-based approach is we tend to overestimate our healthy decisions and underestimate the unhealthy ones, explains Dr. Weiner, so without a detailed tracking system what you consider as a 80/20 diet may actually be a 60/40 one. </li><li> It may not work with other diets, like keto. Dr. Weiner says that eating a lot of high-fat animal protein and relaxing the keto carb limits 20 percent of the time will make it hard to lose weight and could even help you put on pounds. </li><li> Labeling foods as good or bad can be difficult for anyone with a history of disordered eating or body-image issues, or even a sensitivity to the pressures of <a href="https://www.nationaleatingdisorders.org/blog/recognizing-and-resisting-diet-culture">diet culture</a> . No single food is truly bad; its the frequency and quantity with which we eat certain foods that contributes to our health. And all foods, even good ones, can do harm if we dont eat them in moderation. </li></ul>

<p><strong> The bottom line:  </strong> For people looking to overhaul the way they eat on a broad scale, applying the 80/20 rule allows for just enough flexibility to learn how to make smarter, healthier choices every day. If you need strict guidelines about calories and nutrients, though, the abstract boundaries of the 80/20 rule could set you up for frustration or failure. </p>

How To Apply The 80/20 Rule To Weight Loss

One of the biggest pitfalls of being on a <a href="https://www.womenshealthmag.com/weight-loss/a28380042/jillian-michaels-restrictive-diets-never-necessary/" id="03846cb3-9da1-319c-ab83-4e0e56e51975">  restrictive diet </a> is, well, the restriction. Your favorite foodsmaybe even entire food groupsare off-limits. You may be excited that youre losing weight, but you really miss ice cream and chocolate and french fries. Arent there any diets that dont involve total deprivation and sacrifice of ...

How To Apply The 80/20 Rule To Weight Loss, According To MDs

<p>Since there are so many <a href="https://www.womenshealthmag.com/weight-loss/a29349587/intermittent-fasting-schedule/" id="f0969d22-0623-3b3e-a8d1-5a9d14882e0e">  different fasting schedules </a> to choose from, its probably worth checking out the actual benefits before you wade in to figure out which option is right for you. Until recently, there wasnt much research to work from; most of the studies were done on animals or small sample populations, making the purported benefits largely anecdotal.</p>

<p>But as fasting becomes more popular, more research is emergingand with it, the list of possible advantages seems to be growing.  <strong> Here are 10 potential benefits to following your fasting schedule of choice. </strong></p>

<p>Lets start with the biggie: Can a fasting diet really help you lose weight? It dependson everything from the type of fasting youre doing to the research being considered. <a href="https://nutritionstarringyou.com/" id="ce1f7644-35af-3fac-a4e6-e6fcc8f9870d">  Lauren Harris-Pincus </a> , MS, RDN, author of The Protein-Packed Breakfast Club, says that some research has shown no real difference in weight loss between intermittent fasting and typical calorie-restricted diets. But newer studies are suggesting that earlier eating windows (like from 7 a.m. to 3 p.m.) can assist with weight loss.</p>

<p>For example, Harris-Pincus points to a <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460" id="0f6c58c1-4750-332b-a66f-3b6831302afd">  2013 study </a> in Obesity demonstrating that people who consumed a certain amount of calories eating a larger breakfast and smaller dinner lost two-and-a-half times as much weight in 12 weeks than people who ate the same exact calories but in reverse (with a smaller breakfast and larger dinner).</p>

<p>Obviously more research is needed to draw concrete conclusions about how and why fasting helps with weight loss (for any reason other than the fact that you might be eating fewer calories). Ultimately, we need to create a calorie deficit to lose weight, but it's not as simple as calories in versus calories out, Harris-Pincus explains, suggesting that the time of day you eat (or dont) may contribute to weight loss when combined with less calorie consumption overall. </p>

<h1>  Improved insulin sensitivity  </h1>

<p>New Jersey-based dietitian <a href="http://erinpalinski.com/" id="3e2a9b3c-27ba-3d19-a0ce-9a5e35c98518">  Erin Palinski-Wade </a> , RD, author of 2 Day Diabetes Diet, says that in some studies intermittent fasting has been found to reduce blood sugar levels and reduce insulin resistance, which can be very beneficial to those at risk of developing type 2 diabetes.</p>

<p>The results of a <a href="https://www.sciencedirect.com/science/article/pii/S1550413118302535" id="8dfab0bc-a101-323c-a042-129b98eac8a8">  2018 study </a> published in Cell Metabolism are notable here: Researchers found that even without weight loss, early time-restricted fasting increased insulin sensitivity in men with prediabetes. (Most other similar studies cant definitively say whether insulin sensitivity improves because of the fasting schedule itself, or because most people lose weight when they fast, which also improves insulin sensitivity.)</p>

<p>Okay, the connection between fasting and your body health looks promising so far...but what about your brain health? Palinski-Wade notes that some animal studies have shown intermittent fasting to be protective to the brain by improving its function and structure, like in this <a href="https://www.ncbi.nlm.nih.gov/pubmed/29307281" id="243284e1-dc61-3cb8-a0ee-4f9413a9870f">  2018 study </a> in Experimental Biology and Medicine, which suggests fasting may protect against Alzheimers disease by reducing the incidence of memory loss.</p>

<p>Obviously, more research is needed to see if this is also true in humans (because you're not a mouse, right?!)but at some point in the future we may see those results apply more broadly. TBD.</p>

<p>One of the reasons fasting can lead to weight loss is because youre eating during daytime hours, e.g., when your body naturally wants to consume calories.</p>

ICYMI, fasting diets basically dominated 2019, turning phrases like eating windows and 5:2 versus 16:8 into normal parts of everyday conversation. As far as diets go, fasting looks to be one of the more long-lasting trends: it technically isnt a diet at all, focusing less on overall caloric intake and more on <a href="https://www.womenshealthmag.com/weight-loss/a28563472/intermittent-fasting-diet/" id="2467c45a-fb85-3821-af8b-cc75bdafd2a4">  restricting your eating to specific windows of time...

Sarah Bradley

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Sarah Bradley

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