Stanford Research Explores Effects of Vegan and Omnivorous Diets

A groundbreaking study conducted by Stanford Medicine researchers has uncovered intriguing insights into the impact of vegan and omnivorous diets on cardiovascular health. Using a unique sample of 22 pairs of identical twins, the research compared the health outcomes of these two dietary approaches, providing a fascinating glimpse into the potential benefits and drawbacks of each.

According to the Stanford Medicine-led trial, a vegan diet appears to offer significant advantages for cardiovascular health. The study, as reported on Stanford Medicines website, found that twins following a vegan diet experienced overall improvements in cardiovascular health compared to their omnivorous counterparts.

The research, also featured in a Netflix documentary series titled You Are What You Eat A Twin Experiment, revealed that the vegan participants ended the trial with notably better health outcomes. These included lower fasting insulin and cholesterol levels, both of which are key indicators of heart health. The LDL cholesterol levels of the vegan participants fell by 13%, ending up at an average of 95.5 mg/dL. Their fasting insulin levels also fell by 20% more than the omnivorous group.

The vegan participants also lost more weight than the omnivore participants, shedding an average of 4.2 pounds more. In addition to these measurable benefits, the vegan group also demonstrated a decrease in biological age, a surprising and exciting finding. This suggests that a well-structured, plant-based diet could have significant benefits for cardiometabolic risk factors among healthy individuals.

However, the study also highlighted potential drawbacks of a vegan diet. Although the vegan participants experienced a variety of health benefits, their diet was lower in protein and potentially deficient in essential nutrients such as iron, calcium, Vitamin B12, zinc, and omega-3 fatty acids. Therefore, individuals considering a switch to a vegan diet should seek professional guidance from a registered dietitian to ensure they meet their nutrient needs and health goals.

While the vegan diet resulted in greater weight loss, it is essential to remember that weight loss is not the sole determinant of a diets success or an individuals health. People can maintain good health across a spectrum of shapes, sizes, and weights. Its also crucial to recognize that both the vegan and omnivorous diets in this study were considered healthy, featuring a variety of vegetables, legumes, fruits, and whole grains and excluding sugars and refined starches.

In conclusion, the Stanford Medicine study indicates that a vegan diet can lead to significant improvements in cardiovascular health, lower LDL cholesterol levels, lower fasting insulin levels, and weight loss. However, it also reinforces the importance of a balanced diet that meets an individuals nutritional needs. Despite their participation in the study, most of the twins did not plan to maintain a vegan diet, focusing instead on incorporating more plants and less meat into their meals. This approach aligns with a growing body of nutrition research advocating for a predominantly plant-based diet as a pathway to improved health.

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Stanford Twin Study Sheds Light on Vegan and Omnivorous Diets' Effects on Cardiovascular Health - Medriva

OUT OF ALL the

"The lat pulldown is one of the best tried and true ways to grow your back," says Ebenezer Samuel, C.S.C.S., MH fitness director. While you can typically find one of these heavyweight rigs in most gyms, that's not always going to be the case. You might not find one of them in a small hotel fitness space, a "functional' CrossFit box, and especially not in your cobbled-together garage training set-up. So, what should you do instead when you need to train the big muscles of your back?

Replicating the lat pulldown is tough to do, but these four alternative exercise options will serve you well in the times you can't make it to the gym and need a substitution.

Let's talk about what the lat muscles do to get a better picture of what body movements we're trying to recreate. The lat muscles, or the latissimus dorsi, are the largest muscles in your back. The lats stretch from below the shoulder blade to the low portion of the back. It has two primary roles: adducting the arm, or bringing the upper arm inward towards the torso, and extending the shoulder, or pulling the upper arm back behind our torso.

The lat pulldown machine is such a valuable piece of equipment because it allows you to hone an important movement pattern: vertical pulling. This is a reliable way to build back musclebut it's not something that's easy to accomplish. You can also perform a vertical pull with a classic pullup, but not everyone is strong enough to be able to pile up rounds of pullup reps. Since you're using the machine, rather than your bodyweight, you can perform a vertical pull more reliably.

"None of [these moves] can fully replace the lat pulldown," says Samuel. "That machine is that good and that special. But we can come really, really close as long as we're focusing on these ideas."

Why: This creative move works when you're stuck with little to no equipment and still need to hit your lats for back day. It works through that moment of peak contraction that you would traditionally hit at the bottom of the lat pulldown. You'll need two chairs or two benches of the same height, or anything that you can drive your elbows down into. Don't underestimate this moveit's tougher than it looks.

How to Do It:

Sets and Reps: Aim for 2 to 3 sets of 3 to 5 second holds.

Why: This is a more obvious replacement for the lat pulldown machine. If you have a band, you can set yourself up a makeshift rig. It won't be as effective, as the band won't provide a ton of resistance off the beginning of the rep when there's not much tension through the band. You will have quality resistance at the end of the movement when the band is the most stretched, so make sure to hold the contraction at the bottom of the movement.

How to Do It:

Sets and Reps: Aim for 3 to 4 sets of 8 to 12 reps.

Why: The band-resisted dumbbell row presents a challenge to both the beginning and end of the motion, and will combine horizontal and vertical planes. It's going to require a bit more lat engagement at the beginning of your traditional dumbbell row.

How to Do It:

Sets and Reps: Aim for 3 sets of 8 to 10 reps.

Why: The classic pullup utilizes the vertical pulling movement pattern in a similar way to the lat pulldown. It has its limitations though: the bodyweight exercise is much more difficult to perform properly, and if you do have the strength to do them, it's difficult to load beyond your bodyweight without specialized equipment. The seated pullup and chinup allows you to scale the difficulty, making it easy to tailor to your ability. If bodyweight reps get too easy, you can prop your feet onto a bench or a chair and place a medicine ball or sandbag onto your lap to load up the movement.

How to Do It:

Sets and Reps: Aim for 3 sets of 8 to 10 reps.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

Originally posted here:
4 Lat Pulldown Alternative Exercises to Build Back Muscle - Men's Health

Constantly checking your phone - people are engrossed in their smartphones, checking emails, social media apps, and texts, almost non-stop. Could this habit be more harmful than we realize?

According to a survey from the American Psychological Association (APA), constantly checking your phone links with increased stress levels. The survey focuses on understanding how our use of technology and social media affects our stress levels, happiness, and overall well-being.

Seventy-four percent of Americans own a smartphone that connects to the internet. Simultaneously, the rise of social media users is staggering - from seven percent of adults in 2005 to 65 percent in 2015. For young adults between 18-29 years, the figures shoot up to a whopping 90 percent.

The smartphone, coupled with social media, keeps us always linked to the world. But how often do we check our phones, really? It turns out, 43 percent of Americans constantly check their phones.

The research reveals that constantly checking your phone is associated with heightened stress. About 18 percent of people consider technology use as a significant source of stress. Among those who constantly check their phones, the figures rise to 23 percent.

Several reasons play into this effect. For many, cultural disagreements and political discussions on social media trigger stress. It's stressful to engage in constant conflicts, so increased exposure may lead to more stress.

A significant impact of this stress is felt on health. Stress affects both mental and physical health negatively, and 42 percent of constant phone checkers have expressed concerns about the impact of social media on their health.

Ironically, it seems the more connected we are online, the more disconnected we might feel offline. 45 percent of constant phone checkers reported feeling disconnected from family and friends despite being physically present.

It is surprising to know that 35 percent of constant phone users mentioned they don't meet with friends or family in person due to the constant use of social media.

More than 50 percent of people believe that taking a break from the digital world is crucial for mental health. However, only 28 percent of them actually do it. A considerable part of the community, particularly Millennials, find value in social media, despite recognizing its potential negative effects on their health.

On a brighter note, people are taking small steps towards restricting constant phone-checking. Such steps include banning phone use during dinner time to reconnect with loved ones and turning off social media notifications to avoid constant distractions.

Remember, the idea isn't to quit using your phone or social media completely. It's about making conscious choices about when and how much we use these platforms. And most importantly, it's about striking a balance between our digital connections and real-life relationships.

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Constantly checking your phone- unlocking the stress - Sportskeeda

50 Cents Abstinence Announcement

Hip hop legend and multifaceted entertainer, 50 Cent, recently took to his Instagram to share some surprising news. In a series of posts, the rapper revealed that he is currently abstaining from sex, alcohol, and partying to focus on his health, fitness, and upcoming projects. A part of his announcement hinted at a new project hes working on, which hes committed to seeing through before ending his abstinence. Whether this is a serious commitment or a playful jest remains unclear. His fans, however, showed their support for his new mindset and discipline.

50 Cents commitment to abstinence extends beyond just sex. In his Instagram posts, he also mentioned abstaining from alcohol and partying. The rapper was seen holding a glass of wine in one of the photos, declaring his decision to put a halt to drinking. He expressed his determination to focus on his health and fitness goals. This commitment to a healthier lifestyle seems to be a common trend among celebrities, reflecting the increasing awareness of the importance of wellness in overall life quality.

50 Cents announcement sparked a discussion about the trend of voluntary celibacy and its potential benefits. Experts explain that celibacy can indeed be empowering and offer similar perks to a healthy sex life. However, its also important to understand that there is no right or wrong way to practice abstinence. The choice should be made without feelings of shame or guilt, and it is crucial to consider the potential physical and mental side effects of abstaining from sex and masturbation.

While abstinence can have several benefits, its also linked with certain physical and mental side effects. Some of the potential physical effects include a decrease in immune function and an increased risk of prostate cancer in men. On the mental front, it can lead to stress, anxiety, and depression due to the lack of the feel good hormones that sexual activity releases. Therefore, its important for individuals choosing to practice abstinence to maintain a balanced lifestyle and seek professional help if they experience any adverse effects.

Amidst his newfound commitment to a healthier lifestyle and abstinence, 50 Cent continues to juggle multiple projects across various networks. The rapper has reportedly got 30 different shows across ten different networks and is working on more. One of his recent focuses includes making a documentary covering Diddys alleged behavior, with plans to donate the proceeds to the alleged victims. This announcement, like his abstinence, was met with a mix of support and intrigue from fans.

50 Cents recent Instagram posts have certainly stirred up conversations about abstinence, health, and fitness. Whether his declaration will inspire others to follow suit or not, its clear that maintaining a healthy lifestyle and prioritizing personal wellness is becoming increasingly important in todays fast-paced world. As for 50 Cent, fans eagerly await to see the fruits of his discipline in his upcoming projects.

Excerpt from:
50 Cent's Abstinence: A Commitment to Health and Fitness - Medriva

Strength and conditioning training is a crucial component of physical fitness and athletic performance. This type of training zeroes in on building strength, power, agility, and endurance through a wide array of exercises and techniques. It is widely used by athletes to enhance their performance and reduce the risk of injury. More than just for professionals, strength and conditioning training offers valuable benefits to individuals of all fitness levels. This article provides an in-depth exploration of these benefits and shares practical advice on incorporating strength and conditioning exercises into your workout routine.

Strength training offers a plethora of health benefits for both men and women. For men, personalized strength training programs focus on exercises that promote muscle development and toning. This leads to improved physical appearance, better posture, increased strength and endurance, and an overall sense of well-being. Moreover, such training can stimulate the formation of new bone tissue, helping prevent diseases like osteoporosis and keeping the skeletal system strong and healthy. As a bonus, strength training also positively impacts testosterone levels in men, contributing to an improvement in muscle mass, energy, and physical performance.

For women, strength training increases muscle mass and helps reduce body fat, leading to a slimmer, more toned silhouette. It can counter the risk of osteoporosis by improving bone density and strength, thus reducing the risk of fractures and improving overall bone health. Furthermore, by increasing muscle mass through strength training, women can boost their basal metabolic rate, burn more calories throughout the day, facilitate fat loss, and maintain a healthy weight.

Various studies have substantiated the benefits of strength training, showing that it improves bone density and quality in both men and women, reduces the risk of fractures, improves body composition, and leads to significant health improvements overall.

Strength training becomes even more important as we age. According to the National Institute on Aging, most adults start losing muscle mass around ages 30 to 35, leading to conditions such as sarcopenia. Strength training exercises focusing on using resistance or weights can help counter this, as well as increase bone strength and reduce the risk of osteoporosis. For people living with diabetes, strength training can help the body utilize insulin better. It is recommended to do some type of strength training exercise at least twice a week in addition to aerobic activities.

Personal training can significantly contribute to the success of a strength training regimen. It reduces the risks of atrophying muscles and bone loss, prevents injuries by teaching the correct way to exercise, keeps you motivated to workout, and tailors training sessions to individual needs. Personal training can enhance independence and overall wellness. For those seeking the advantages of a personal trainer without a large investment, AI-based applications like Traineer offer personalized workouts tailored to each users individual needs, with detailed instructions and effective progress tracking.

Joining a strength and conditioning gym can be pivotal for anyone serious about their health and fitness. These gyms specialize in improving athletic performance and overall fitness through varied workout regimes combining strength, agility, endurance, and flexibility training. They provide structured programs, expert guidance, and a community that motivates. Consistency, expert guidance, and the right environment are keys to unlocking fitness success.

Strength training should be a priority in your fitness regimen. Its benefits extend beyond just building muscles it improves overall health, prevents bone density loss, improves cardiovascular health, reduces body fat levels, and can even alleviate symptoms of depression and anxiety. As you start your strength training journey, remember the importance of learning correct techniques with the help of a professional, whether in person or via a digital platform. No matter your age or fitness level, its never too late to start reaping the benefits of strength and conditioning training.

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The Multifaceted Benefits of Strength Training | Importance of Strength and Conditioning Training - Medriva

Garmin GRMN is leaving no stone unturned to bolster its fitness segment on the back of product innovations.

In this regard, Garmin introduced HRM-Fit, a women-specific heart rate monitor designed for sports bras, capturing real-time data for various activities like running, cycling, strength training and HIIT.

This training tool transmits real-time heart rate and performance data to compatible devices, including Garmin smartwatches and Edge cycling computers. It captures data for various activities and stores workout data when the smartwatch is out of range.

Moreover, it tracks indoor running, activity and running dynamics, providing information on pace, distance, steps, calories burned, intensity minutes and heart rate, and updating devices via the Garmin Connect app.

Garmin is expected to gain solid traction among female fitness enthusiasts on the back of its latest move.

Moreover, the launch will enable the company to capitalize on growth opportunities present in the fitness tracker market. Per a Fortune Business Insights report, the global fitness tracker market size is expected to reach $182.9 billion, indicating a CAGR of 19.1% between 2023 and 2030.

Garmin Ltd. price-consensus-chart | Garmin Ltd. Quote

Apart from the latest launch, Garmin recently introduced the Lily 2 series of petite smartwatches, featuring health, wellness and connected features. Available in two models, Lily 2 and Lily 2 Classic, these models offer up to five days of battery life.

The company also unveiled Tacx NEO 3M, a powerful indoor smart trainer with an electromagnetic motor braking system, integrated motion plates and multidirectional movement functionality. It integrates with the Tacx Training app and offers advanced performance metrics.

Garmins launch of vvoactive 5, a health and fitness smartwatch with an affordable AMOLED touchscreen display, remains noteworthy. It offers health monitoring features, personalized coaching and up to 11 days of battery life, allowing users to stay active and support their fitness goals.

All these endeavors are expected to strengthen the companys fitness segment's performance in the days ahead.

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Garmins expanding fitness offerings will, in turn, aid the company in strengthening its overall product portfolio. Its portfolio strength remains the key growth driver for the company. Its shares have gained 13.8% in the past six months compared with the Zacks Computer & Technology sectors growth of 1.2%.

Recently, Garmin introduced the Descent Mk3 series of dive computers and transceivers with SubWave sonar technology, air integration options and a vibrant AMOLED display featuring multiple dive modes, DiveView maps and dive readiness scores, as well as other health, fitness and connected features.

It launched an all-in-one dive computer and smartwatch, namely Descent G1 Solar - Ocean Edition, in a bid to boost its adventure watch offerings.

The company launched eTrex Solar, a solar-powered handheld GPS device with an unlimited battery life of up to 1,800 hours in expedition mode, enabling users to stay on the trail longer.

It announced the quatix 7 Pro, a high-performance smartwatch designed for marine life. It features a 1.3" AMOLED display, a 16-day battery life and an LED flashlight. The smartwatch also offers Trolling Motor Remote and Fish Forecast apps for mariners, boaters and anglers.

The companys growing endeavors to expand its portfolio are expected to continue aiding its overall financial performance in the near term.

The Zacks Consensus Estimate for 2024 revenues is pegged at $5.53 billion, indicating year-over-year growth of 7.4%.

Currently, Garmin carries a Zacks Rank #3 (Hold).

Some better-ranked stocks in the broader technology sector are Camtek CAMT, DoorDash DASH and Everbridge EVBG, each sporting a Zacks Rank #1 (Strong Buy) at present. You can see the complete list of todays Zacks #1 Rank stocks here

Camtek shares have returned 113.5% in the past six months. The long-term earnings growth rate for CAMT is pegged at 12.26%.

Shares of DoorDash have returned 29.1% in the past six months. The long-term earnings growth rate for DASH is currently projected at 42.13%.

Shares of Everbridge have lost 25.3% in the past months. The long-term earnings growth rate for EVBG is currently projected at 47.04%.

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Garmin (GRMN) Bolsters Fitness Segment With HRM-Fit Launch - Yahoo Finance

The Biohacking India 2.0 event, Indias first Bio Hacking Platform presented by Physique Global & The Biohacking Directory Delhi supported by D'MONDE Members Club, unfolded at the illustrious DMONDE Members Club in New Delhi on January 14, 2024.

Jag Chima, the visionary Founder of Physique Global and Biohacking Directory, brought back the dynamic duo, Kris Gethin and Ben Greenfield, for the second time after the pioneering Biohacking event in 2019. This marks a historic moment as the first-of-its-kind events in India.

The event witnessed an enthusiastic gathering of health enthusiasts, entrepreneurs, and fitness professionals eager to glean insights from the world-renowned Biohackers. Ben Greenfield, a biohacker, nutritionist, and fitness coach, shared his extensive knowledge, emphasizing the transformative potential of biohacking in India. Greenfield expressed excitement about redefining the future of the fitness industry through a fusion of science and personalized wellness.

Kris Gethin, a celebrity trainer and transformation expert, contributed practical wisdom to the stage. In his reflection on the event, Gethin stated, "The event at D'Monde Members Club was a phenomenal experience for myself, Ben, Jag, and, based on the overwhelming feedback, the enthusiastic attendees. We provided the opportunity for the audience to delve into health-span and longevity insights applicable to anyone across India aspiring to lead a better life for themselves and their families."

Gethin highlighted the unique perspective offered by combining ancestral wisdom with todays technology, fostering positive transformations in how individuals perceive and prioritize their health. He emphasized that the event signifies a significant step for India in embracing biohacking practices more widely.

In collaboration with the esteemed D'Monde Members Club, this exclusive event was an invitation-only affair, setting the stage for a transformative experience.

Jag Chima expressed his enthusiasm, stating, "In the presence of extraordinary minds like Ben Greenfield and Kris Gethin, we've embarked on a journey to redefine the future of the health and fitness industry. Biohacking is not just a trend; it's the future, a dynamic fusion of science and personalized wellness."

Continuing, he said, "As the CEO of Physique Global and the Biohacking Directory, I am immensely proud to bring the best biohackers from around the world to India.Our mission is clear to empower individuals with the knowledge and tools to optimize their physical and mental well-being. We will be introducing new initiatives in India with Biohacking centres and incorporating cutting-edge technology to help people improve their well-being."

The event marks the commencement of the Biohacking India 2.0 tour, promising a series of transformative events over the next couple of weeks, including one in Mumbai.

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Future of health and fitness: Biohacking India 2.0 Tour Kickstarts in Delhi - Adgully

FOR ALMOST A decade, Michael B. Jordan has been known for

Now he's co-founded MOSS, a beverage that mixes sea moss with organic juices, botanical extracts, and herbs. Jordan has been developing the drink (after getting tired of mixing his carefully-calibrated sea moss smoothies) for almost four years while also establishing its footprint as a platform to support causes he cares about.

"Growing up in New Jersey, on the coast, my dad was always taking me and my brother deep sea fishing," Jordan says. "I appreciate those memories, and being on the water still gives me a sense of peace and calm." At the time of its launch MOSS, has committed over $25,000 in giveback to organizations that advocate for marine environmental protections, such as Oceanic Global, and communities groups that promote access for BIPOC groups to water sports and other outdoor activities. It's supported and hosted beachside events in Los Angeles with groups like Intersxtn Surf, a surfing community for Black women and women of color; Pacific Town Club, a sports and social club geared toward Black men; and Hike Clerb, an intersectional women's outdoor collective. "We're really trying to find the grassroots, boots-on-the-ground organizations," Jordan says.

As he launches his latest entrepreneurial project and gears up to star in a slate of new movies (he's rumored to direct Creed IV after making his directorial debut with Creed III), Jordan talks about how he balances his acting, directing, producing, and business duties with his fitness routine and shares his keys to avoiding burnout.

Michael B. Jordan: I started building a wellness routine as part of the preparation for my acting roles. A lot of my roles are very physical, so I do things like take supplements to help me feel strong, give myself an edge when I'm training, but also to feel generally healthy. Sea moss was part of my fuel source behind the fitness routines I've used over the years to build my characters' physiques. My mom has lupus, my parents are getting older, my sister was pregnant at the time. I began thinking more about my overall health and my family's collective health. I was incorporating sea moss gel into my diet and blending it with smoothies, and I started looking around for a more accessible way to incorporate it into my day-to-day in a more streamlined way. I ended up partnering with DrSmood to develop it into a drink where we can have all the benefits of sea moss in a more easily accessible package. There's a process to taking the raw product, breaking down into a gel, figuring out when you need to blend it a bit longer or add a little bit more water. Sometimes people's first impression when they add sea moss to a smoothie or drink at home isn't ideal because of the trial and error. So we worked on a process and recipe that took about four years to perfect. There was a lot of taste testing, a lot of trying different flavors. We have experts and nutritionists who spent countless hours refining the ingredients.

I'm a super competitive person, and I naturally gravitate to competition. As more business opportunities open up in sports, I've found more overlap in the things I personally love and the businesses I'm trying to build. The athletes at Alpine and Bournemouth have to be in tip-top shape, mentally strong to compete in these sports. Everyone is looking for that natural edge, and that goes hand in hand with building an enterprise too.

An Intrsxtn Surf community event.

A Pacific Town Club event.

I think we've been conditioned to work hard and grind and grind until you can't anymore. But things are evolving beyond that. Yes, you have to grind, you have to work extremely hard, but you also have to take the time to replenish and reenergize yourselfyour body and your mindfor the long run.

I always want to do some type of exercise where I get my heart rate up and sweat things out. That helps me get my body locked in and engaged. But the other must-have throughout my day is meditation. I think it's extremely important to take time to calm your mind, refocus your thoughts, and be intentional about what you want to do. I have my fitness routine, my meditation, my recovery. All together it helps me balance the strenuous workouts, the 2-days, the 3-days, the lack of sleep from having to be a million different places for work.

I make sure to take some time for myself, do something that makes me happy. We have to give ourselves that carrot, give ourselves something to look forward to that helps keep our mind and body motivated to keep up the grind. I'm definitely a gamer. Anybody that knows me, they know I'm on Call of Duty heavy, NBA 2K, FIFA. Those are probably the three in my rotation the most. Being a uncle, I make time to be around my niece and my nephew. You can't be mad at all the energy and love they give you.

Without a doubt, working smarter and not harder is the way to go. I'm always looking for the most impactful and most efficient ways to get the most out of my time. And sometimes the way to do that is actually slowing down and meditating, paying attention to my body and the things it needs in order to operate at a high level.

This interview has been edited and condensed for clarity.

Nojan Aminosharei is the Entertainment Director of Mens Health and the Special Projects Editor of Harpers Bazaar. He was previously the Entertainment Director of Hearst Digital Media, and before that a Senior Editor at GQ. Raised in Vancouver, Canada, Nojan graduated from NYU with a masters degree in magazine journalism. The late Elaine Stritch once told him, What the fuck kind of name is Nojan? Im 89 years old, I dont have time for that shit.

Read more:
Michael B. Jordan's Secrets to Fitness and Mental Health - Men's Health

With the dawn of the New Year here, countless people have made resolutions to slim down their waistlines and boost their overall health. From eating a more balanced diet to adopting a new exercise routine, there are plenty of natural approaches to getting healthier in 2024. But losing weight doesn't necessarily mean giving your lifestyle a total overhaul. Sometimes, it's the little daily actions that count. If your health and fitness goal this upcoming year is to blast away body fat and keep it off for good, look no further. We spoke with Mike Masi, CPT, a certified personal trainer at Garage Gym Reviews, who shares 10 easy daily habits for weight loss to shed more than just a few pounds.

According to a 2018 review published in the American Journal of Lifestyle Medicine, the key to sustainable weight loss extends beyond diet and exercise. Studies suggest that the best approach to keeping weight off long-term involves adopting healthy lifestyle habitsengaging in regular physical activity, eating a healthy diet, not overeating, managing stress, and avoiding tobacco and alcohol. So, instead of taking on daunting lifestyle changes, you can achieve your weight-loss goals by tweaking your daily habits.

Keep reading to uncover which 10 easy daily habits for weight loss you can implement into your routine to melt excess pounds,according to Masi. And when you're finished, don't miss the 10 Best Ways To Keep Belly Fat Under Control in Your 40s & 50s.

Starting your day with a balanced mix of protein, whole grains, and fruits kickstarts your metabolism and provides sustained energy to curb those mid-morning cravings.

"It's way easier to start the day strong than it is to end the day strong," says Masi. "Eating a balanced and healthy first meal can be a great psychological boost for the remainder of the day, and it doesn't leave a void that your body will be signaling to fill for the remainder of the day. This is a good way to set you up for success on your weight-loss journey."

RELATED: 10 Best Balance Exercises To Keep You Active & Mobile as You Age

Research shows that drinking water before meals can boost satiety and reduce calorie intake, supporting healthy weight management.

"Drinking plenty of water throughout the day aids digestion. It also helps expand the stomach and may increase the feeling of fullness from a meal, which may temporarily reduce the feeling of hunger," explains Masi.

Studies suggest that protein-rich foods boost metabolism, reduce hunger, and help preserve lean muscle mass during weight loss. 6254a4d1642c605c54bf1cab17d50f1e

"Protein is more important for people who are actively losing weight as the body may potentially see the muscle tissue as a nutrient-rich source of calories that it can break down for energy since you are in a caloric deficit," Masi explains. "Eating enough protein and exercising will mitigate that effect and improve your body composition."

RELATED: 10 Common Nighttime Habits That Can Make You Gain Weight

Fiber is a weight-loss powerhouse. According to a 2022 review, this essential nutrient helps promote fullness, aids digestion, and stabilizes blood sugar levels.

Masi tells us, "When ingested, fiber slows the rate at which food moves through your digestive tract. This is one of the ways that fiber helps keep you feeling fuller for longer. Beyond that, most fibers cannot be fully broken down by the human body, which means the calories from those carbohydrates do not get taken into the bloodstream for use or storage."

Non-Exercise Activity Thermogenesis (N.E.A.T.) can significantly affect your weight-loss journey. N.E.A.T. refers to the portion of calories you burn by performing "spontaneous" physical activity outside of regular exercise.

"The simplest way to track your N.E.A.T. is to wear a pedometer, which most smartwatches have built-in," says Masi. "Determine your average daily step count, then make sure this number doesn't drop as your diet starts. Or if you don't want to decrease your caloric intake, you can work on increasing your step count instead."

"E.A.T. stands for Exercise Activity Thermogenesis and refers to calories burned during exercise," explains Masi. "Aim for 30 minutes of moderate to intense exercise to burn calories and improve muscle mass. Also, try to find an exercise that's fun and manageable so you can be consistent over a long time versus having to will yourself through workouts that you may not be looking forward to."

RELATED: A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25

This simple daily practice enhances awareness of your eating habits, making it easier to identify areas for improvement and maintain accountability. According to research, this mindfulness practice has been associated with significant weight reduction.

"Over time, recording your food intake will help you know more about the macronutrient compositions, caloric burdens, and portion sizes to help you make sound decisions about your diet moving forward. Furthermore, mindful eating effectively decreases caloric intake, which helps kickstart a diet," says Masi.

The Sleep Foundation states that a consistent lack of sleep disrupts hormones that regulate appetite, leading to increased cravings for unhealthy foods. Aim for seven to nine hours of restful sleep each night.

"Getting poor quality or quantity of sleep can have you starting the day with a half tank, potentially leading to decreased N.E.A.T and poorer dietary decisions," states Masi. "Lack of sleep can affect hormones that regulate hunger, leading to increased appetite and potential weight gain."

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Late-night snacking can sabotage your weight-loss efforts. Research indicates that nighttime eating can decrease fat oxidation, leading to fat gain. Establish a cut-off time for eating in the evening to give your body ample time to digest before bedtime.

Masi says, "Eating late at night is not inherently bad for you in and of itself, but it's the time of day when you're most fatigued and most likely to overindulge."

Creating accountability for yourself is a fantastic way to reach your weight-loss goals. Share your weight-loss goals with a friend or family member, or join a supportive community. Accountability boosts motivation, making you more likely to stick to your healthy habits.

"A daily checklist or an accountability partner may be a great way to keep up the habits that are driving the effective changes," says Masi. "This approach could be as simple as setting an alarm on your phone telling you to walk to complete your steps, or going shopping with a friend with similar goals to keep you from making purchases that don't align with your goals."

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10 Easy Daily Habits for Weight Loss - Eat This, Not That

The start of a new year is the perfect time for setting goals and for many, getting fit comes top of the list. What better way to beat the January blues than a good workout!

As we kick off 2024 many are looking to step up their health and fitness game. Whether you are a complete novice or a training enthusiast, choosing the right place to train is important. Recommendations can go a long way when you are searching for the right place where you can feel welcome, no matter what your fitness level.

Joining the gym doesn't have to be daunting. We asked our readers to tell us about their favourites, with many selecting places that have personal, tailored programmes and a supportive community. Here are 10 of the top gyms and fitness classes as selected by our readers.

Elevate 9.8 gym on Marionville Road is a gym with 4 trainers. One reader said: "Hands down best gym in Edinburgh. Great community spirit with top class coaches. Bespoke small group PT classes and a range of other fitness options. Sean Mckirdy and the team also offer a combination of strength, fitness and build classes." Photo: Supplied

Project Strength and Fitness at Pefferbank markets itself as 'not your typical commercial chain gym where you pay a membership and are then left to your own devices'. Personal training sessions are adapted to each individual to suit their current training needs and goals and fitness classes are run over a 6-8 week training cycle so you can see results Photo: Supplied

Energize gym at Edinburgh park on Lochside Place was highly rated as 'a very friendly gym with great staff'. The club offers a wide range of unique studio and outdoor classes, including Outdoor Military classes. Day rates are available for gym, swim and classes. Photo: Google

Lift Gyms UK on Gorgie Road was popular choice. It's rated highly as a 'fantastic community of coaches and members'. One said: "Loads of space, plenty of equipment, and a friendly atmosphere." Classes include Hyrox, circuits and soon introducing Yoga. Award winning group offering personal training sessions an free day pass for prospective members. Photo: Supplied

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The best gyms and fitness classes to get in shape this year as selected by our readers - Edinburgh News