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105 Weight Loss Essay Topic Ideas & Examples

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Losing weight can be a challenging journey for many people, but with the right mindset and strategies, it is definitely achievable. If you are struggling to come up with a topic for your weight loss essay, look no further. Here are 105 weight loss essay topic ideas and examples to help you get started:

• The psychological impact of weight loss on self-esteem
• The importance of setting realistic weight loss goals
• The role of exercise in weight loss
• The benefits of a healthy diet for weight loss
• The dangers of crash diets for weight loss
• How to overcome emotional eating for successful weight loss
• The impact of stress on weight loss
• The benefits of keeping a food journal for weight loss
• The role of sleep in weight loss
• The connection between hydration and weight loss
• The benefits of meal planning for weight loss
• The impact of social media on weight loss goals
• The importance of support systems in weight loss
• The effects of yo-yo dieting on weight loss
• The role of genetics in weight loss
• The benefits of intermittent fasting for weight loss
• The impact of body image on weight loss success
• The connection between mental health and weight loss
• The benefits of exercise classes for weight loss
• The impact of hormones on weight loss
• The benefits of weight loss surgery
• The connection between gut health and weight loss
• The benefits of mindfulness for weight loss
• The role of metabolism in weight loss
• The impact of medication on weight loss
• The benefits of tracking macros for weight loss
• The connection between meal timing and weight loss
• The benefits of working with a nutritionist for weight loss
• The impact of portion control on weight loss
• The role of supplements in weight loss
• The benefits of HIIT workouts for weight loss
• The connection between food allergies and weight loss
• The impact of age on weight loss
• The benefits of group fitness classes for weight loss
• The role of stress management in weight loss
• The benefits of weight training for weight loss
• The impact of sleep on weight loss
• The role of mindset in weight loss
• The benefits of setting SMART goals for weight loss
• The connection between inflammation and weight loss
• The impact of environmental toxins on weight loss
• The benefits of meal prepping for weight loss
• The role of protein in weight loss
• The connection between sugar and weight loss
• The benefits of plant-based diets for weight loss
• The impact of alcohol on weight loss
• The role of portion sizes in weight loss
• The benefits of cooking at home for weight loss
• The connection between weight loss and chronic disease prevention
• The impact of body composition on weight loss
• The benefits of weight loss challenges
• The role of willpower in weight loss
• The connection between hormones and weight loss
• The benefits of personal training for weight loss
• The impact of mindful eating on weight loss
• The role of stress in weight loss
• The benefits of weight loss retreats
• The connection between sleep and weight loss
• The impact of emotional eating on weight loss
• The role of mindset in weight loss success
• The benefits of weight loss apps
• The connection between body image and weight loss
• The impact of social media influencers on weight loss trends
• The benefits of weight loss support groups
• The role of genetics in weight loss success
• The connection between metabolism and weight loss
• The impact of meal timing on weight loss
• The role of exercise in weight loss maintenance
• The impact of hormones on weight loss plateaus
• The role of sleep in weight loss success

Whether you choose to focus on the psychological aspects of weight loss, the benefits of certain diets and exercises, or the role of genetics and hormones in weight loss, there are endless topics to explore. Remember to choose a topic that interests you and that you are passionate about, as this will make the writing process much more enjoyable. Good luck with your weight loss essay!

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• Weight loss

Weight loss: 6 strategies for success

Follow these proven ways to lose weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the best way to lose weight and keep it off is to make lasting lifestyle changes. These healthy changes include eating a balanced diet and moving more each day.

Here are six tips to help you start your weight-loss journey.

1. Make sure you're ready

Long-term weight loss takes time and effort. So be sure that you're ready to eat healthy foods and become more active. Ask yourself the following questions:

• Do I have a strong desire to change habits to help me lose weight?
• Am I too distracted by other pressures?
• Do I use food to cope with stress?
• Am I ready to learn new ways to cope with stress?
• Do I need other support — either from friends or healthcare professionals — to manage stress?
• Am I willing to change my eating habits?
• Am I willing to change my physical activity and exercise habits?
• Can I spend the time it takes to make these changes?

Talk with your healthcare professional if you need help taking charge of stress. Lowering stress can help you make long-term healthy lifestyle changes.

2. Find your inner drive

No one else can make you lose weight. You need to make diet and physical activity changes to help yourself. What will give you the burning desire to stick to your weight-loss plan?

Make a list of reasons why weight loss is important to you. The list can help you stay inspired and focused. Maybe you want to boost your health or get in shape for a vacation. Think of your goals on days when you don't feel like eating healthy foods or moving more. Find other ways to stay on track too. For instance, you could post an uplifting note to yourself on the refrigerator or the pantry door.

It's up to you to make the changes that lead to long-term weight loss. But it helps to have support from others. Pick people who will inspire you. They should never shame you or get in the way of your progress.

It's best to find people who will:

• Listen to your concerns and feelings.
• Share your goal to lead a healthy lifestyle.
• Do active hobbies with you or help you make healthy menus.

Your support group can help you stick to your healthy changes.

If you prefer to keep your weight-loss efforts private, take some steps to stay on course. Track your diet and exercise in a journal or an app. Also track your weight. Review your progress and make changes as needed.

3. Set goals you can reach

Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. To do that, you'll need to burn about 500 to 750 calories more than you take in each day.

Losing 5% of your current weight may be a good goal to start with. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this amount of weight loss can lower your risk of some long-term health conditions. Those conditions include heart disease and type 2 diabetes.

It can help to set two types of goals. The first type is called an action goal. You can list a healthy action that you'll use to lose weight. For instance, "Walk every day for 30 minutes" is an action goal. The second type is called an outcome goal. You can list a healthy outcome that you aim to have. "Lose 10 pounds (4.5 kilograms)" is an example of an outcome goal. An outcome goal is what you want to achieve. But it doesn't tell you how to get there. An action goal does. You set action goals so that you can make healthy changes.

4. Enjoy healthy foods

To lose weight, you need to lower the total calories you take in from food and drinks. But your meals can still be tasty and simple to make.

One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. These are known as plant-based foods. They're low in calories and high in fiber. Fiber helps you feel full. You can eat many kinds of plant-based foods to help you reach your goals.

Follow these other diet tips too:

• Eat at least four servings of vegetables and three servings of fruits a day. Snack on fruits and veggies if you get hungry between meals.
• Have whole grains, such as brown rice, barley, and whole-wheat bread and pasta. Eat fewer refined grains, such as white rice and white bread.
• Use healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. But keep in mind that even healthy fats are high in calories.
• Limit foods and drinks that have added sugar. These include desserts, jellies and sodas. The natural sugar in fruit is OK.
• Choose low-fat or fat-free dairy products.
• Focus on eating fresh foods. They have more nutrition than processed foods. Processed foods often come in a box or a can. And they tend to have more fat, sugar or salt.

It's a good idea to be mindful while you eat. Focus on each bite of food. This helps you enjoy the taste. It also makes you more aware of when you feel full. Try to not to watch TV or stare at your phone during meals. You may eat too much without knowing it.

5. Get active, stay active

You can lose weight without exercise, but it's harder to do. Regular physical activity helps burn off extra calories.

Exercise has many other benefits. It can lift your mood, lower blood pressure and help you sleep better. Exercise helps you keep off the weight that you lose too. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on how often, how long and how hard you exercise. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Work up to at least 30 minutes of aerobic exercise most days of the week. Some people may need more exercise than this to lose weight and keep it off.

Also aim to do strength training exercises at least twice a week. You could lift weights, use exercise bands or do pushups.

Any extra movement helps you burn calories. So think about ways to move more during the day. You could:

• Use the stairs instead of an elevator.
• Park at the far end of the lot when you shop.
• Stand instead of sit while you talk on the phone or check email.
• Walk laps around the room or march in place while you watch TV.

6. Change your mindset

It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

Think about negative habits or other challenges that have kept you from losing weight in the past. Then plan for how you'll deal with them going forward.

You'll likely have some setbacks on your weight-loss journey. But don't give up after a setback. Simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle. The results will be well worth it.

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• Hensrud DD, ed. The Mayo Clinic Diet. 3rd ed. Mayo Clinic Press; 2023.
• Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
• Losing weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/losing_weight/index.html. Accessed March 6, 2024.
• Health risks of overweight and obesity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks. Accessed March 6, 2024.
• Jensen MD, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
• 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed March 6, 2024.
• Physical activity for a healthy weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed March 6, 2024.
• Cornier MA. A review of current guidelines for the treatment of obesity. American Journal of Managed Care. 2022; doi:10.37765/ajmc.2022.89292.

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Everyday Health Special Report: Weight Loss Reframed

25 tips for weight loss that actually work.

From savoring your food to prioritizing protein, check out this practical advice for losing weight, courtesy of registered dietitian-nutritionists.

Over the years, you’ve probably heard your fair share of wacky weight loss recommendations, whether it’s to drink celery juice every day or replace your meals with weight loss “cookies.”  While there’s an abundance of misguided advice, there are also many legitimate, research-backed tips for people who are in the right mental health space and have weight loss as a personal goal.

We spoke with nutritionists, registered dietitians, personal trainers, and other experts to give you the most effective and practical tips for weight loss. Here are 25 expert-approved and science-backed tips that can help you achieve and maintain a healthy weight.

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1. eat slowly.

“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. It takes time to know we're full. Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.”

— Janet Zinn , a licensed clinical social worker and psychotherapist in private practice in New York City

2. Enjoy the Food You Eat

“So often we’re told what to eat, and then when we don’t like that specific food, we’re less apt to create long-term healthy habits. Try new fruits and vegetables . Find out how to prepare new dishes that provide variety and flavor. Add herbs and spices to elevate flavor. Or if you prefer, savor the sweetness of fruit and the depth of raw and steamed vegetables. There’s no reason that your relationship with food can’t be pleasurable.”

— Janet Zinn

3. Keep a Daily Gratitude Journal

“Our eating habits are sometimes connected to our emotions, whether we realize it or not. When we're stressed, we may use food to help cope with the stress. I work with clients on keeping a daily journal of things they're grateful for — or even just a journal to write in when stressed — so that they're better prepared to cope with the stress by acknowledging it and utilizing other tools, rather than reaching for food as a coping mechanism.”

— Lauren Manganiello, RD, CSSD , a board-certified sports nutritionist and registered dietitian in private practice on Long Island, New York

Finding the right tools can make a big difference in your weight loss journey. Check out our curated list of the best weight loss apps to help you stay on track, set goals, and achieve your fitness objectives.

4. Batch Cook and Prep

“Every Sunday I batch cook my meals for the week. For breakfast, I combine oats, peanut butter, flax, and protein powder so all I need to do is add water and microwave. I also prepare lunches for the week and pack them in individual containers so I can grab one a day to bring to work.”

— Kyra Williams , a personal trainer in Boston

5. Don’t Forget the Weights

— Kyra Williams

6. Get Enough Z’s

“A lack of sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can contribute to weight gain. When we are sleep deprived , we crave more salty and sweet foods. Why? Because anytime you feel more intense hunger, your cravings for higher energy — aka higher calorie — foods intensify. We also know that the way we think and process our emotions is affected by inadequate sleep, so it’s easy to connect this with an impaired ability to make reasonable choices in many areas of life, including with food. If we flip the coin, we can safely assume that when we are well rested, our bodies work better. When it comes to eating, that would mean that we would eat when we are truly hungry and eat just until satisfied.”

— Angela Lemond , a registered dietitian-nutritionist in private practice in Texas

7. Don’t Skip Meals

— Angela Lemond

8. Stay Hydrated

— Megan Casper, RDN , a nutrition counselor and the founder and CEO of Nourished Bite

9. Cut Calories, Not Flavor

“With flavorful ingredients, a little goes a long way, so you end up reducing the calorie content of meals without sacrificing taste. By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you're on a diet.”

— Megan Casper, RDN

10. Reorganize Your Plate

“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein . When you switch the portions of grains and vegetables on your plate, you'll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.”

— Lainey Younkin, RD , a nutrition counselor and consultant in Boston

11. Start Where You Are and Do What You Can

“Don't feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for people new to exercise is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.”

— Esther Avant , an online sports nutritionist specializing in weight loss who is based in San Diego

12. Think Big — Not Small

“Focus on the weight loss 'big rocks' — there are a few areas that will give you the most bang for your buck when you're trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training , daily steps, and recovery.”

— Esther Avant

13. Look Beyond the Scale

“While the scale isn't useless, it also isn't the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of nonscale victories. This will help keep the scale in perspective and show you all the positive changes you're making to your health and overall lifestyle.”

14. Give Your Breakfast a Protein Boost

“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein-rich foods with fiber and healthy fats , like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries , and a little maple syrup.”

— Lainey Younkin, RD

15. Consume Protein at Every Meal

“Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Protein slows down the digestive process and positively impacts your hunger hormones. Protein can also do better at staving off hunger than carbohydrates. Protein-rich foods include quinoa , edamame , beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.”

— Christine M. Palumbo, RDN , a nutrition consultant from Naperville, Illinois

16. Try to Eat Mainly Whole, Minimally Processed Foods

— Christine M. Palumbo, RDN

17. Limit High-Glycemic Carbohydrate Foods

— Sue-Ellen Anderson Haynes, RDN, CDCES , a certified personal trainer and national media spokesperson of the Academy of Nutrition and Dietetics who is based in Boston

18. Experiment With Fruits at Dessert Time

— Sue-Ellen Anderson Haynes, RDN, CDCES

19. Eat a Large Breakfast and a Small Dinner

20. get into meal planning.

“ Meal planning is one of my top tips for staying healthy and eating well. I'm such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it's already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. And be sure to write down the plan — you're more likely to stick to it if it's in front of you as a reminder.”

— Jessica Levinson, RDN , a culinary nutrition and communications dietitian based in Westchester County, New York

21. Make a Grocery List and Stick to It

— Jessica Levinson, RDN

22. Take Stock of What’s in Your Kitchen

“To cook healthy meals you need the right ingredients and kitchen tools on hand. Some staple ingredients I recommend having in your pantry, fridge, and freezer are low-sodium canned beans, canned fish, tomato sauce, whole-grain pasta, quinoa , brown rice, low-sodium stock, low-fat plain yogurt, a variety of fresh and frozen fruit and vegetables, olive oil, and dried herbs and spices. These are just some of the ingredients that can form the base of a healthy and delicious meal.”

23. Have the Right Tools on Hand

“Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. For example, a seasoned cast-iron skillet is one of my favorite pans to cook eggs, saute vegetables, and make pancakes, since I don't have to use as much oil or butter to keep food from sticking. Some of my other favorite kitchen tools are an immersion blender, Instant Pot, baking sheets, measuring cups and spoons, and a hand juicer. And of course anyone working in the kitchen should have a quality set of knives.”

24. Read Food Labels

“Getting into the habit of flipping your packages over can save you time, money, and even calories. Food labels give you a clear picture of what you’re really getting and if you want to lose weight healthfully, it’s not just about how many calories you’re getting — it’s also about what kind of calories you’re getting. To make sure that your meals are valuable, be sure that you’re getting a balance of nutrients without overdoing sodium, sugar, and saturated fat.”

— Bonnie Taub-Dix, RDN , author of Read It Before You Eat It — Taking You from Label to Table

25. Choose Super Snacks

“It’s best to look at your snacks as mini-meals. We are snacking more than ever, so it’s best to choose snacks with benefits, like almond butter and a sliced apple or Greek yogurt topped with fruit and a high fiber cereal. It’s not easy to get everything you need in a day, so nutritionally rich snacks can help fill that gap while also making you feel more full and satisfied.”

— Bonnie Taub-Dix, RDN

The Takeaway

As the experts have noted, there are many effective ways to lose weight. The right way for you depends on your individual goals and preferences. Remember that small changes can make a big difference. And it may take some experimentation to find out which tips work best for you.

Along with dietary changes and meal planning, it may also be helpful to identify why you are trying to make a change, to embrace setbacks, and to get support from friends or family.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Lopez P et al. Resistance Training Effectiveness on Body Composition and Body Weight Outcomes in Individuals With Overweight and Obesity Across the Lifespan: A Systematic Review and Meta-Analysis. Obesity Reviews . May 2022.
• Ezpeleta M et al. Efficacy and Safety of Prolonged Water Fasting: A Narrative Review of Human Trials . Nutrition Reviews . May 2024.
• Yes, Drinking More Water May Help You Lose Weight. Johns Hopkins University . January 15, 2020.
• Hall KD et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake . Cell Metabolism . July 2019.
• Niwano Y et al. Is Glycemic Index of Food a Feasible Predictor of Appetite, Hunger, and Satiety? Journal of Nutritional Science and Vitaminology . June 2009.
• Roberts SB. High-Glycemic Index Foods, Hunger, and Obesity: Is There a Connection? Nutrition Reviews . June 2000.
• Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. Centers for Disease Control and Prevention . January 7, 2022.
• Lopez-Minguez J et al. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk . Nutrients . November 2019.
• Anderberg RH et al. The Stomach-Derived Hormone Ghrelin Increases Impulsive Behavior . Neuropsychopharmacology . April 2016.
• Silva LV et al. Association of Minimally Processed and Ultra-Processed Food Daily Consumption With Obesity in Overweight Adults: A Cross-Sectional Study. Nutrición Hospitalaria . June 21, 2023.
• Kahleova H et al. Dietary Advanced Glycation Products and Their Associations With Insulin Sensitivity and Body Weight: A 16-Week Randomized Clinical Trial. Obesity Science and Practice . October 17, 2022.
• Landry MJ et al. Cardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins. JAMA Network . November 30, 2023.
• Zomeño MD et al. Halo Effect of a Mediterranean-Lifestyle Weight-Loss Intervention on Untreated Family Members’ Weight and Physical Activity: A Prospective Study. International Journal of Obesity . March 3, 2021.
• Yancy Jr WS et al. Comparison of Group Medical Visits Combined With Intensive Weight Management vs Group Medical Visits Alone for Glycemia in Patients With Type 2 Diabetes. JAMA Internal Medicine . November 4, 2019.
• Zhou Y et al. How Online Health Groups Help You Lose Weight: The Role of Group Composition and Social Contact. Digital Health . July 14, 2022.
• Martin-Vicario L et al. The Role of Social Support in Obesity Online Health Communities: A Literature Review. Review of Communication Research . June 2022.
• Phelan S et al. In Their Own Words: Topic Analysis of the Motivations and Strategies of Over 6,000 Long-Term Weight-Loss Maintainers. Obesity . February 9, 2022.
• Luckstein K. Weight-Loss Survey on Mayo Clinic Diet Polled More Than 200,000 People in the U.S. Mayo Clinic . May 25, 2022.
• Lopez P et al. Resistance Training Effectiveness on Body Composition and Body Weight Outcomes in Individuals With Overweight and Obesity Across the Lifespan: A Systematic Review and Meta-Analysis. Obesity Reviews . February 21, 2022.
• Ezpeleta M et al. Efficacy and Safety of Prolonged Water Fasting: A Narrative Review of Human Trials. Nutrition Reviews . June 27, 2023
• Davy B. Clinical Trial Confirms Effectiveness of Simple Appetite Control Method. American Chemistry Society . August 23, 2010.
• Hall K et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism . July 2, 2019.
• Lee SH et al. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. Centers for Disease Control and Prevention . July 7, 2022.
• Lopez-Minguez J et al. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients . November 1, 2019.
• Anderberg R et al. The Stomach-Derived Hormone Ghrelin Increases Impulsive Behavior. Neuropsychopharmacology . October 1, 2015.

Obesity and Weight Loss Strategies Essay

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Introduction

Otc product and diet.

The obesity epidemic is among the most urgent healthcare issues in the United States and worldwide. According to recent estimations, between 39% and 49% of the world’s population are overweight or obese nowadays (Powell-Wiley et al., 2021). This trend has led to many people seeking weight loss through different means, including diet, eating behavior management, and pharmacological weight loss agents (Kushner, 2018). However, over-the-counter (OTC) weight loss products have also gained popularity despite serious health risks (Rodriguez-Guerra et al., 2021). Therefore, it is essential for healthcare professionals to keep the broad public well-informed about the nature and potential adverse effects of such products.

The model client is a 40-year-old man with a family history of obesity-related cardiovascular disease. The client pursues weight loss primarily out of concerns for personal health due to recently developed hypertension. The client has considered using an OTC, non-prescription herbal weight loss supplement, AMPK Metabolic Activator. The drug is advertised as a mixture of two botanical components that supposedly help the body burn stored abdominal fat (AMPK Metabolic Activator, n. d.). The patient’s product choice was primarily driven by the desire to achieve quick weight loss using natural products instead of synthetic medications.

However, the client was strongly advised against using OTC products due to a broad range of associated health hazards. Despite advertisement, most OTC herbal weight loss drugs are adulterated with active pharmaceutical agents (Dastjerdi et al., 2018). The pharmaceutical components in such products include tramadol, caffeine, fluoxetine, rizatriptan, venlafaxine, and methadone (Dastjerdi et al., 2018). Legal in most countries, these agents present serious health risks in case of excessive consumption. Furthermore, sibutramine, associated with a high risk of cardiovascular diseases even among consumers without a known history of CVDs, remains in many herbal medications (Rodriguez-Guerra et al., 2021). Therefore, the list of potential negative side-effects of the OTC weight loss products contradicts the client’s initial expectations and desires.

A healthier and more effective weight loss strategy is changing the lifestyle. Healthcare experts agree that weight loss depends primarily on reducing total caloric intake and sufficient physical activity (Kushner, 2018). Additionally, this strategy helps prevent a broad range of cardiovascular diseases and improves the overall physical condition. Therefore, a diet based on the client’s metabolic profile and health condition is the strategy’s primary focus. Experts recommend the calorie-reduced Dietary Approaches to Stop Hypertension (DASH) diet, rich in fruits, vegetables, and low-fat dairy products, for patients with hypertension (Kushner, 2018). The proposed day 1 menu would consist of the following:

• a whole-wheat bagel with 2 tablespoons peanut butter, an orange, and a cup of fat-free milk for breakfast;
• spinach salad with reduced-sodium wheat crackers for lunch;
• baked cod with 1/2 cup brown rice pilaf with vegetables, 1/2 cup fresh green beans, and herbal tea for dinner (Sample menus for the DASH diet, 2020).

This diet corresponds to the client’s goals and is optimal for his health profile.

Intermittent fasting (IF) has become an increasingly popular approach to treating obesity. Its proponents argue that the strategy is more effective in addressing weight loss than traditional daily caloric intake reduction (Halpern & Mendes, 2021). The IF advocates claim that high insulin levels in the organism associated with high carbohydrate intake facilitate the development of obesity. Intermittent fasting addresses this issue by reducing insulin levels via specially developed fasting schedules. However, experimental models in animals and humans have repeatedly discredited the insulin-related theory (Halpern & Mendes, 2021). Nevertheless, many people still see IF as a preferable alternative, mainly due to its widely marketed supposed benefits and the absence of strict dietary limitations and excessive physical activity.

Obesity remains a significant public health hazard globally, requiring the development and broad introduction of efficient and affordable weight loss strategies and programs. While many still resort to OTC medications and other questionable weight loss strategies, public health professionals and institutions must promote evidence-based approaches. These include safe, personally developed, balanced dietary measures, prescription pharmaceutical agents, and a healthy lifestyle with sufficient physical activity and caloric intake.

AMPK Metabolic Activator (n. d.). Life Extension. Web.

Dastjerdi, A. G., Akhgari, M., Kamali, A., & Mousavi, Z. (2018). Principal component analysis of synthetic adulterants in herbal supplements advertised as weight loss drugs . Complementary Therapies in Clinical Practice, 31 , 236–241. Web.

Halpern, B., & Mendes, T. B. (2021). Intermittent fasting for obesity and related disorders: unveiling myths, facts, and presumptions. Archives of Endocrinology and Metabolism, 65 (1). Web.

Kushner, R. F. (2018). Weight Loss Strategies for Treatment of Obesity: Lifestyle Management and Pharmacotherapy . Progress in Cardiovascular Diseases. Web.

Powell-Wiley, T. M., Poirier, P., Burke, L. E., J.-P., Després, Gordon-Larsen, P., Lavie, C. J., Lear,S. A., Ndumele, C. E., Neeland, I. J., Sanders, P., & St-Onge, M.-P. (2021). Obesity and cardiovascular disease: A scientific statement from the American Heart Association . Circulation, 143 (21), 984–1010. Web.

Rodriguez-Guerra, M., Yadav, M., Bhandari, M., Sinha, A., Bella, J. N., & Sklyar, E. (2021). Sibutramine as a cause of sudden cardiac death . Case Reports in Cardiology, 2021 , 1–5. Web.

Sample menus for the DASH diet (2020). Mayo Clinic. Web.

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• Weight Loss

The Important Reason I Named My Bathroom Scale "Joy"

I know, we don't usually name our bathroom scales. But the FitBit Aria, a scale that connects through your WiFi and FitBit account to upload your information to your account automatically, requires you to give her a name.

What do you name a bathroom scale? What do you name the assh*le that keeps track every little ounce you gain and lose?

I named her "Joy." Because honestly, there is no joy in being reminded of my weight. A weight I've carried around now for over two years. Weight that I put on through sleepless nights and incredible stress and depression.

I'm not making excuses. It happens. Life happens. Stress happens.

We moved. I started a new job. My youngest wound up in the hospital and, from complications, lost his hearing for several months. Then my oldest transitioned, in a small conservative town, in the middle of second grade. We had to short sale our house. My husband switched jobs. We moved again. And again.

Life happens. Stress happens. Weight happens. And it certainly happened to me.

I gained 60 pounds in about two years. I went from a size 12 to a size 18. I felt sick and tired all the time, I hated how I looked, I loathed the only clothes that would fit me. I hated buying ones that did.

I vowed I would be better, do better. I would eat right and work out and lose the weight . Tomorrow.

But tomorrow stayed a day away, no matter how many times I promised myself it wouldn't. That failure would make me even more depressed and more stressed, a never-ending spiral.

Until Spring of last year, when we joined a gym and the kids begged and pleaded to swim. Only parents had to swim with them.

Which meant I had to get bathing suit. I did, of course, I'm not that vain, but it made me realize just how much I'd let myself go. And how desperately I needed to make some very necessary changes, for my own health. So I got a trainer , and every week I showed up. I felt better about myself, because I was doing something (cue exciting music and trumpet sounds).

Only that was the only thing I was doing. I still spent a majority of my time sedentary and I still ate like crap.

I can't honestly say what changed. Was it any one thing? Was I managing my depression better? Was I feeling better? Suddenly more motivated?

But Jan. 1 (I know, so cliché), I changed my life. I joined Weight Watchers , I started working out three to five times a week. I started keeping track of my weight and my measurements. Slowly but surely, the scales moved in my favor. Slowly but surely, pound after pound, the weight has begun to slide away.

I've lost almost 35 pounds and two sizes. I've lost three inches in my waist and hips. I'm not done, by any means. I have 25 left to go, just to be back at where I started. But I feel better, more energetic, more determined to keep going.

I feel joyful. So that's what I named my bathroom scale. Because even on bad days, on days I gain or I indulge a little too much, I know I'm doing something. Doing something . Even without the exciting music and trumpets.

And knowing that truth brings me a lot of joy.

• Personal Essay

Home — Essay Samples — Nursing & Health — Nutrition & Dieting — Weight Loss

Essay Examples on Weight Loss

When it comes to writing an essay on weight loss, choosing the right topic is crucial. Not only does it determine the direction of your essay, but it also impacts the engagement and interest of your readers. In this article, we will discuss the importance of choosing a relevant topic and provide a comprehensive list of weight loss essay topics to inspire your writing.

The Importance of the Topic

The topic of your essay plays a significant role in capturing the attention of your audience. A well-chosen topic can make your essay stand out and generate interest among readers. Additionally, a relevant topic allows you to explore different aspects of weight loss, providing valuable insights and information to your audience.

When selecting a weight loss essay topic, it is essential to consider your interests, the target audience, and the scope of the essay. Choose a topic that you are passionate about and that aligns with your audience's interests. Additionally, ensure that the topic is specific enough to provide depth and insight while allowing for extensive research and analysis.

Below are some recommended weight loss essay topics, categorized for easy reference. Whether you are interested in exploring the psychological aspects of weight loss or the impact of diet and exercise, you will find a variety of topics to inspire your writing.

Recommended Weight Loss Essay Topics

Looking for weight loss essay topics for your next assignment? Here is a comprehensive list of 30 different topics structured by categories:

Psychological Aspects

• The role of motivation in successful weight loss
• The impact of body image on weight loss success
• Emotional eating and its effects on weight management
• The psychology of weight loss maintenance
• Overcoming mental barriers to weight loss

Diet and Nutrition

• The effectiveness of popular diets for weight loss
• The role of macronutrients in weight management
• The impact of food choices on weight loss success
• Exploring the benefits of mindful eating for weight loss
• The relationship between diet and metabolism

Exercise and Fitness

• The importance of physical activity in weight loss
• Effective workout routines for weight loss
• The impact of strength training on weight management
• Cardio vs. strength training for weight loss
• Exploring the role of HIIT in achieving weight loss goals

Medical and Health Considerations

• The impact of obesity on overall health
• Understanding the relationship between weight loss and chronic diseases
• The role of genetics in weight management
• Exploring the effectiveness of weight loss medications
• The psychological and physical benefits of weight loss surgery

Social and Cultural Perspectives

• The influence of media on body image and weight loss trends
• Exploring weight loss perceptions in different cultures
• The impact of socioeconomic status on access to weight loss resources
• Addressing weight stigma and discrimination in society
• The role of social support in successful weight loss journeys

Psychological and Behavioral Factors

• The impact of stress and emotional eating on weight gain
• The role of self-esteem and body image in weight management
• The influence of social support on weight loss success
• The connection between sleep and weight loss
• The impact of mindfulness and meditation on eating behaviors

Choosing the right weight loss essay topic is essential for creating a compelling and informative piece of writing. By considering your interests, the target audience, and the scope of the essay, you can select a topic that will engage and captivate your readers. Use the recommended essay topics provided in this article as a starting point for your exploration of weight loss and its related themes.

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Tips to help you lose weight

There are lots of ways you can lose weight, from making small changes to what you eat and drink to finding more support.

If you're overweight, losing weight will give you more energy and help to reduce the risk of obesity, heart disease and type 2 diabetes.

Find out if you're a healthy weight

Body mass index (BMI) is a measurement that works out if you're a healthy weight for your height.

You'll need your height and weight to calculate your BMI.

Use the BMI healthy weight calculator

Things you can do to lose weight

You do not have to do everything at once, try one thing at a time and find what works for you.

Do get active for 150 minutes a week – you can break this up into shorter sessions aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion aim to lose 1 to 2lbs, or 0.5 to 1kg, a week read food labels – products with more green colour coding than amber and red are often a healthier option swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives share your weight loss plan with someone you trust – they can help motivate you when you have a bad day Don’t

do not lose weight suddenly with diets

do not stock unhealthy food – popcorn, fruit and rice cakes can be healthier alternatives

do not skip meals – you might end up snacking more because you feel hungry

do not finish your plate if you're full – you can save leftover food for the next day

Further information

Download a free 12 week weight loss plan.

Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group.

Visit the NHS Better Health website

Access over 100 healthy recipes

Filter by ingredient or time and find a new favourite for the whole family.

Visit the NHS Healthier Families website

Free NHS exercise videos

Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more.

NHS Fitness Studio

Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like.

5 A Day: what counts?

Self-refer for help with your weight

If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.

To find out if there are any services in your area:

• ask the reception staff at your GP surgery
• check your GP surgery’s website
• contact your integrated care board (ICB) – find your local ICB
• search online for NHS weight management services near you

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Page last reviewed: 17 March 2023 Next review due: 17 March 2026

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Essay: Losing weight

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There are several different ways and means of losing weight. Some people have surgeries, take pills, or starve themselves to death to reach this goal. The purpose of this essay is to compare and contrast the expenses, health benefits, and the consequences of weight loss between these different methods. The best way to lose weight is to eat healthy and exercise properly, because this method is more beneficial and the results are more positive. During the last decades technology has gone so far that now people get an unexpected chance of quick change of body and health. Weight loss or bariatric surgery is regarded as a fast mean of losing weight and getting fit body. This type of weight loss is not for everybody. It is recommended only for those people who failed in any other method of losing weight or for those who have serious health issues or severe obesity. There are two types of bariatric surgery: restrictive and malabsorptive (Berdanier et al., 2008). Restrictive surgery limits food intake, by shrinking stomach size, modifying long-term eating behavior. The advantages of this procedure is that it is technically easier to carry out and fewer mineral and vitamin deficiencies are noted. The disadvantage of the surgery is the risk of increasing frequency of calorie consumption. Malabsorptive surgery limits the absorption of food by extraction or rearrangement of digestive system (Berdanier et al., 2008). The advantage of that procedure is rapid weight loss without changing eating habits. Unfortunately, this surgery exclude most of the small intestine from the digestive tract that is why less calories and nutrients are absorbed. This type of surgery is no longer recommended because it results in nutritional deficiencies (Berdanier et al., 2008). As mentioned above, weight loss surgery can be very effective in achievement of long-term weight loss. But as any other surgery it carries a lot of risks, which vary according to your age and the degree of your obesity. Another way to lose or control weight is taking weight loss drugs. They are prescribed for those people who could not lose weight with any other method. Before buying any medication the person should consult a doctor on what types of drugs are approved by the U. S. Food and Drug Administration (FDA) and have less side effects (Deeugenio et al., 2004). FDA approval shows that the drug is relatively safe. There are two types of weight loss pills: prescription drugs and over-the-counter medication. Prescription drugs, also called anti-obesity drugs are prescribed by the doctor in more severe cases to those people who have serious health problems. They increase the expenditure of energy, decrease the number of absorbed calories and suppress appetite. The side effects of this type of medication are hypertension , increased blood pressure, pulse and heart rate, dizziness, insomnia, constipation, vomiting (Deeugenio et al., 2004). Over-the-counter or nonprescription medication includes herbal products or dietary supplements. They are easy to buy, and in comparison to prescription drugs they are cheaper. OTC diet pills contain herbs that burn calories, suppress appetite, and decrease fat. The major disadvantage is that it is not monitored by the FDA. The common side effects of OTC drugs are diarrhea, liver and kidney damage, heart attack and stroke. It is important to remember that this type of weight loss is not suitable and may not work for everybody. Besides advantage of losing weight all drugs have a lot of side effects. Diet pills alone without regular physical activity and diet plan will not show any results. So the consultation of the doctor is obligatory before taking any weight loss medication. Starvation is a severe food restriction in order to lose weight. But the result of starvation is reverse. Not eating enough food slows down metabolism and stores fat. It will be impossible to lose weight whether exercising or not. The lack of calories deprive body of vitamins and minerals. Starvation may be related to fasting and dieting. Fasting is an old practice, usually used because of religious views to develop self-discipline, but if it is used to lose weight it may have irreversible consequences. Today fasting presupposes the consumption of water, juices, tea. Such detox diets may last only for a limited period of time. People fast in order to loose weight quickly, but in fact they loose only body fluid not fat. Fasting slows down a metabolic rate so when the person starts eating normal food again, all the lost weight will be regained. Another type of starvation is dieting. Today we can find so many popular and trendy diets, proposing to lose weight in several days. In fact, none of them will bring the desired effect. People who are dieting are always stressful, depressed, nervous, and angry. Any type of starvation leads to imbalance between energy take and energy expenditure. This imbalance may cause eating disorders such as anorexia, an intense fear or gaining weight that can lead to serious health problems or bulimia, a disease when eating is followed by deliberate vomiting (Deeugenio et al., 2004). The signs of bulimia are similar to those of anorexia: losing a lot of weight, refusing to eat, being depressed etc. Starvation will never bring positive results and makes it easier to gain weight. People should always remember if they lose fast, they gain fast. If you are starving you will always achieve opposite effect. In order to lose weight it is essential to eat healthy. Healthy diets should provide food from each of the following food groups: grains, vegetables and legumes, fruit, dairy, poultry, fish, eggs. In addition it also includes unsaturated fats and plenty of water. For healthy functioning body cells, blain, muscles, digestive system require water. The recommended fluid intake is 8 glasses of water, 250 ml. each, per day. While adopting healthy eating habits it is suggested to reduce the consumption of alcohol. It provides a body with 7 calorie of energy per gram. This means that if a person consumes a small amount of alcohol it can result in large calorie intake. Food provides us with calories. Exercising as well as normal body functioning burns calories. If we eat more calories than we burn, we can gain fat and weight. If we burn more calories than we eat, we can lose weight and fat. That is why suddenly lowering calories can result in many health problems. Another issue while eating healthy is consumption of macronutrients. Proteins, carbohydrates and fat are macronutrients that we cannot live without. And last but not least people should never forget about healthy snacks during the day. Healthy eating and regular exercises are interconnected. This combination can boost the level of energy so that the person feels better physically and mentally. So if a person wants to lose weight and get fit naturally, the consistency is required in every action. So the best way to lose weight and feel good and healthy about yourself is to maintain healthy lifestyle. Unlike all other methods of weight loss, embracement of healthy lifestyle has no side effects. It is the cheapest way of getting fit and it requires a small amount of free time.

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Our Fitness Director and Nutritionist Gives His Top Tips for Making Fat Loss Easier (Without Counting Calories)

Psychology is just as important as physiology. These tips from will help you to form healthier habits

In order to change the way you eat, you first need to change the way you think. Reframe your attitude to food with these pointers from MH's fitness director and certified nutritionist Andrew Tracey .

RETHINK ‘MEAL PREP’

The idea of bulk-cooking and packing up all of the meals you plan to eat throughout the week (while snapping a quick pic for the 'gram) has possibly done more to cultivate an all-or-nothing mindset than all other nutritional hacks and hashtags combined.

Yes, there’s truth in the saying ‘failing to plan is planning to fail’, but planning ahead doesn't have to mean filling up your fridge with plastic pots of sweet potato and chicken. ‘Meal prep’ can simply mean thinking about what you want to eat ahead of time, rather than making an on-the-spot decision. Sometimes this might mean a lunchbox full of prawn salad, other times it might mean a strategic supermarket dash or knowing ahead of time what the smartest but most enjoyable menu option is going to be on an evening out.

The key point of difference comes in knowing that wherever you find yourself, you can always make choices more aligned with your aspirations, and that ‘mentally meal prepping’ by deciding the types of foods you’re going to reach for beforehand, even if this means food combinations that may look odd to the average meal-deal connoisseur, saves you from falling into that all-or-nothing trap that might otherwise see you eating reactively and emotionally, because your ‘perfect plan’ that revolved around reheated fish and rice, ‘failed’.

Yes, back yourself by preparing as much as is convenient beforehand, but also prepare for when you’re unprepared, so that you can make more skilful, health-promoting choices, wherever you are.

GO HEAVY ON HYDRATION

Ensuring you’re drinking enough is right up there with the best of them in terms of ‘obvious things that people don’t actually do’. But, if 'not dying of thirst' isn't a convincing enough motivation for you, studies have also shown than 37% of people commonly mistake thirst for hunger, which can lead to overeating. Ensuring you’re adequately hydrated throughout the day (the government recommend around 2.5 litres for men, plus more if you need to replace fluids lost during exercise) is a no-brainer, but it is easy to overlook . Making it a non-negotiable to have at least 500ml with each meal or snack will not only help you to hit this target, but a pause to take sips between bites could also aid you in recognising when you’re actually full.

Wherever possible though, lean into low-to-no-calorie hydration: high calorie sugary drinks have been closely linked with weight gain and obesity risk. In fact, if you’re not gaining weight now but have body fat you'd like to lose, simply switching to diet alternatives, or even better- water, could be the low hanging fruit of weight loss progress.

MAKE EATING A RITUAL

This might sound left-field, but it's another one that's simple, but rarely implemented. When you eat, just eat . We’re all busy and terminally distracted, we’re all constantly rushing to get onto the next thing, and sometimes eating meals feels like something that we try to fit in between the more 'important' bits of life life. . But research has shown that eating whilst distracted (ie. doomscrolling social media or binging Netflix) leads not just to a moderate increase in calories consumed during that meal, but also a greater increase in calories consumed later on. Add to this that eating a meal at a slow pace, versus inattentively speed eating has also been shown in research to cause a 25% reduction in snacking later on in the day, and it’s pretty clear that when we say ‘give your diet some attention’, we don't just mean generally, we mean each and every bite.

Here are some simple tips to turn each meal into a fulfilling ritual where you don’t just tick all of the boxes we mentioned above to quell your appetite properly, but also actually get to enjoy your meal:

• Take your meal somewhere away from distraction.
• Take 3 or 4 deep breaths as you sit down to eat, consciously setting the intention to pay attention to, and enjoy your food.
• Put your cutlery or food down between bites.
• Chew deliberately and make a mental note of what each bite actually tastes like.
• Take a sip of water every two to three bites.
• As your meal wears on, begin to ask yourself simple prompts after a each bite, ‘was that bite better than last?’ ‘Am I getting fuller?’ ‘Am I still hungry, or eating for the sake of it?’

All of this might sound like a lot, and possibly even a recipe to ruin a meal time, but try it, just once. Weight loss aside, nothing makes a meal taste better than actually noticing what you’re eating.

STOP CHASING THE PERFECT DIET

When it comes to staying ‘on track’, the first thing you needs to realise is that the track is almost never a straight line. It’s nice to sit down and plan out our ideal day of eating, but we don’t live in an ideal world, so it’s probably far more effective to instead plan for your worst day. When life derails your plans, try turning frustration into curiosity. Experimenting with different ways of eating in dozens of different scenarios will ensure you develop the mental flexibility to maintain those eating habits in the long run.

Usually eat little and often, but find yourself hungrier than usual, or having to go a long time between meals? Get curious about what your go-to ‘big meals’ would be, if you could only eat twice a day.

Find yourself away from home, without a kitchen to prepare food in? Get curious about what delicious high-protein, high-fibre, calorie- appropriate food combinations are available nearby, forgetting all about what foods ‘traditionally’ go together, and searching for what works for you, right now.

Big meals, small meals, snacks, having a supermarket sweep back-up plan of a protein shake paired with a sandwich and a piece of fruit. Try it all. Just because you ate one way last week, doesn’t mean you have to eat that way today. Forget everything you think you know about what a day of eating ‘should’ look like, and get curious about how you can make the principles of fat loss work for you, no matter the circumstances. The same goes for your workout regime, forget ‘perfect’ and aim for ‘done’, forget ‘optimal’ and aim for ‘sustainable’.

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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

The Ultimate Cardio Workout To Speed Up Weight Loss

If you're on a mission to shed stubborn pounds, you've probably been bombarded with endless advice on what to do. The options, from the latest fad diets to complex workout regimens, can be overwhelming. But what if I told you you could speed up your weight-loss journey with just one ultimate cardio workout? Yes, it's that simple and a welcomed relief from the complexity of other options. I've curated the #1 cardio workout for weight loss to maximize your results.

Cardio exercises are often hailed as the gold standard for weight loss, but not all cardio is created equal. It's not just about moving your body; it's about moving it correctly to maximize fat burn and boost your metabolism. Whether you're a fitness newbie or a seasoned pro, this workout plan meets you where you are and pushes you toward your goals.

In this article, we will dive into the science behind why cardio is a potent weapon in the battle against fat. Then, we'll lay out the ultimate cardio workout for weight loss to transform your fitness routine. Get ready to sweat, burn, and see results faster than you ever thought possible.

How Cardio Boosts Weight Loss

Cardio, or cardiovascular exercise, is about getting your heart rate up and keeping it there for a while. This elevated heart rate kicks off a bunch of tremendous benefits that can help with weight loss. For starters, cardio is fantastic at burning calories —think of activities like running, cycling, or swimming, which can torch hundreds of calories in just one session. Plus, after your workout, your body doesn't just stop burning calories; thanks to the " afterburn effect ," it keeps going at a higher rate while you recover.

On top of that, doing cardio at a moderate to high intensity improves your body's ability to use fat as fuel, which means you get better at burning fat over time. Regular cardio also helps with insulin sensitivity , which keeps your blood sugar levels in check and stops extra carbs from turning into fat. And it's not just about weight loss—cardio is also excellent for your heart and lungs, boosting your overall cardiovascular health, performance, and endurance.

15 Best Cardio Exercises for Faster Weight Loss

The Ultimate Cardio Workout To Speed up Weight Loss

This ultimate cardio workout combines high-intensity interval training (HIIT) with steady-state cardio to maximize calorie burn, boost metabolism, and enhance fat loss. HIIT alternates between short bursts of intense activity and periods of lower-intensity recovery, which is highly effective for burning fat and improving cardiovascular fitness.

Why This Workout Is Highly Effective

• Increased Caloric Burn: The combination of HIIT and steady-state cardio ensures you burn many calories during the workout and continue to burn calories afterward.
• Enhanced Fat Oxidation: HIIT workouts increase your body's ability to oxidize fat more efficiently.
• Variety and Adaptability: The workout can be modified to suit different fitness levels and can be performed with various exercises, keeping it exciting and challenging.
• Time Efficiency: HIIT workouts are typically shorter but more intense, making them perfect for those with a busy schedule.

5 Best Cardio Workouts for Weight Loss

How to Perform the Workout

Warm-Up (5-10 minutes)

Start with a dynamic warm-up to get your muscles ready and your heart rate up. Include exercises like jogging in place, jumping jacks, high knees, and bodyweight squats.

HIIT Session (20-30 minutes)

• 30 seconds of high-intensity exercise (e.g., sprinting, cycling, jumping rope)
• 90 seconds of low-intensity recovery (e.g., walking, slow cycling)
• Repeat for 20 minutes

Intermediate:

• 40 seconds of high-intensity exercise
• 60 seconds of low-intensity recovery
• Repeat for 25 minutes
• 50 seconds of high-intensity exercise
• 30 seconds of low-intensity recovery
• Repeat for 30 minutes

Choose exercises that you enjoy and that challenge you. Options include running, cycling, rowing, jumping rope, and bodyweight exercises like burpees or mountain climbers.

Here's How Often You Really Need To Do Cardio To Lose Weight

Steady-State Cardio (20-30 minutes)

After your HIIT session, switch to a steady-state cardio exercise to continue burning calories and enhance fat oxidation.

• Beginner: Brisk walking or light jogging
• Intermediate: Moderate-paced running or cycling
• Advanced: Fast running or high-intensity cycling

Cool Down (5-10 minutes)

Finish with a cool-down period to gradually lower your heart rate. To help your body recover, include light stretching and deep breathing exercises.

10 Best At-Home Cardio Exercises for Weight Loss

Always listen to your body, adjusting the intensity and duration based on how you feel. If you're new to exercise, begin at a comfortable pace and gradually increase the intensity as you build strength and endurance.

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• Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630467/
• Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569266/

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How to Lose Weight by Lifting Weights: Everything You Need to Know

If you've been trying to burn body fat, weightlifting may be the missing factor in your workout routine.

Lift weights so your body can start burning more fat after a workout.

Losing fat and gaining muscle can be difficult . There are multiple ways to achieve your fitness transformation goals, including  diet modification and consistent exercise . While both of these methods are valid, the type of training you choose ultimately means a different outcome. For instance, you may be able to lose more fat by focusing on a type of workout you may not have guessed: strength training.

Strength training is one workout that helps your body burn fat, not just during your workout, but long after it's complete. Putting on muscle affects your body composition  and your metabolism in significant ways. We spoke to some experts to help explain how this phenomenon works and what you need to know.

For more fitness tips, see how many calories you need to burn to lose weight , how to burn body fat at home and the trick you need to lose weight and gain lean muscle at the same time.

Strength training can help you burn more fat.

Cardio versus strength training

There's a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training . According to New York City-based personal trainer Oscar Colon IV , cardio is ideal for burning more calories during a workout session — and it's key to keeping your heart strong — but strength training affects your body differently. "Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of muscle groups you worked," he explains. As a result, you get more results for your effort.

It's still a good idea to incorporate both cardio and strength training into a well-balanced fitness plan, so you can reap all the benefits. How much you do of one or the other may also depend on your current goals. If you're training for your first marathon , cardio will be your main focus as you build endurance, whereas strength training will be a priority when you're trying to get stronger or build muscle.

Read more:   Changing Your Body

Putting on muscle helps you burn calories even at rest.

How muscles affect your ability to burn fat

As mentioned, strength training can help you burn more calories during and after your workout. This is thanks to the lean muscle you gain as a result of strength training. If your goal is to lose weight, having more lean muscle can help the process.

This also means that the more lean muscle you have, the higher your resting metabolic rate will be. Your resting metabolic rate , or RMR, refers to the total number of calories your body burns when it's at rest. Biologically speaking, resting metabolism aids your organ functions, neurological functions, breathing and blood circulation. Rachel MacPherson , an American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Reviews expert, explains that muscle is metabolically active, meaning it burns calories even at rest, and although the effect is small, it's significant and does add up over time. "This also helps to counteract the decline of metabolism and muscle mass as you age, which can contribute to middle-age weight gain," she says.

Strength training also has fat-burning benefits when you're fresh off a workout. "Excess post-exercise oxygen consumption is the process of your body regulating itself back to homeostasis after a strenuous workout," Colon explains. In other words, you're still burning calories as you recover, since your body stays warm for a while as it cools down.

Studies have shown that beginners tend to put on muscle faster than those experienced with strength training.

How long it takes to put on muscle

Now that you know that lean muscle is the key component in fat burning, you're probably wondering how long it takes to build muscle . This will vary from person to person, since genetics, hormones, gender, diet and other factors play a role in how much muscle you put on and how quickly. "If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks," Colon says.

MacPherson says you can put on muscle mass each week, and doing a 12 to 16-week hypertrophy training program is ideal for seeing a significant amount of muscle gain. "You can expect upwards of five to 10 pounds of muscle gain during this time," she explains, adding, "As you become more advanced you will need to work harder for less gain, but you will still see results."

That's another interesting aspect of strength training: If you're a beginner, you tend to have an advantage over someone more experienced when building muscle. This is what some people refer to as "newbie gains," which refers to your body's muscle-building  response to lifting weights  since it's not used to this kind of stimulus. Research has shown that untrained individuals (those with minimal to no strength training experience) can put on muscle faster than someone who's already experienced with strength training.

Generally speaking, men and women also have different results when building muscle mass. "Men can build muscle mass much easier and faster than women due to testosterone, while women can still build substantial amounts of muscle, but will never look as large or full as men unless they use anabolic steroids," elaborates MacPherson. She adds, "It's vital that women lift enough volume and weight while also eating enough to support muscle gain." This means letting go of the old-school mentality of dieting and shrinking yourself, otherwise it'll inhibit your ability to build muscle.

Besides a well-regimented workout plan, a diet that supports muscle-building is key too. MacPherson says, "In order to build muscle, you need to eat in a calorie surplus with plenty of protein." She explains that eating in a surplus will lead you to gain some body fat, which is normal and necessary to gain muscle. "You can lose it afterward and it will be easier since your body has become better at burning calories due to increased muscle mass," she adds.

Strength training has excellent health benefits.

Other benefits to lifting weights

Besides helping you metabolize and get stronger, strength training has other benefits. Colon says it's also important for bone development and density. "Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger," he explains.

Another benefit tied to strength training is reducing your risk of injury by improving the strength, range of motion and mobility of your muscles, ligaments and tendons. "This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury," Colon adds.

Another plus is for your heart, since strength training is shown to help decrease blood pressure . You can also reduce the chances of type 2 diabetes,  improve blood circulation  and lower LDL (bad) cholesterol. Exercise has been shown to even have a positive effect on  your mental health , and resistance training has been  found to ease anxiety as well.

Bottom line

It's helpful to know the unique effects strength training has on your body as you establish a consistent exercise routine. Not only will you naturally burn more fat by having more muscle, but you'll maintain strength as you age and improve other functions of your life as well. If you don't have access to a gym, you can start your exercise regimen at home and still get the same results, as long as you have the proper equipment.

Even if your goal isn't weight loss or body recomposition, strength training provides many benefits that make it worth adding to your lifestyle, and it'll only improve your well-being in the long run.

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The Benefits of Ozempic Are Multiplying

You’ve heard the dramatic weight loss stories. Semaglutide, the active ingredient in Ozempic and Wegovy , can help people lose 15 percent of their body weight. Tirzepatide, sold under the brand names Mounjaro and Zepbound , may be even more effective at shedding pounds.

Known as GLP-1 agonists, these drugs were originally developed to help control diabetes. But there’s increasing evidence that they have other health benefits, beyond controlling weight. They seem to boost heart health, protect the kidneys, improve sleep apnea , and lower the risk of certain obesity-related cancers . Recent studies have also hinted at their potential to treat addiction and even slow the cognitive decline that comes with dementia. As researchers test these drugs for various conditions, they’re trying to untangle the mysteries behind how exactly they’re working in the body—and they have a few theories.

“Many of us in the medical community are really beginning to think about these drugs as health promotion drugs, not just weight loss drugs or even anti-obesity drugs,” says Harlan Krumholz, a cardiologist and professor at Yale University School of Medicine.

In March, Novo Nordisk’s Wegovy became the first weight loss medication to also gain approval to help prevent serious heart problems in people with cardiovascular disease. In an international trial of more than 17,600 people with excess weight, weekly injections of Wegovy significantly reduced the risk of a major cardiac event . Researchers followed participants for an average of three years and found that those who took Wegovy were 20 percent less likely to die of a heart attack, stroke, or other cardiovascular cause.

Eli Lilly, which makes tirzepatide, is also looking to expand Zepbound’s uses. The company announced this month that its weight-loss drug improved symptoms in heart failure patients with obesity and led to a 38 percent reduction in hospitalizations.

One in every four deaths each year in the United States is due to heart disease, and obesity is increasingly a factor . Excess weight can cause high blood pressure and cholesterol, which increases the risk of heart attack and stroke. Weight gain can also affect how the heart muscle functions, increasing the risk of failure. It’s perhaps no wonder then that a drug that helps people lose weight would also improve heart health. But there are reasons to think there are other factors at play beyond weight loss.

“When we first saw the results, we wondered, is this simply about weight loss?” Krumholz says. “But what we’re seeing is that having more weight loss doesn't necessarily translate into more benefit.”

In the trial of people with heart disease, Wegovy lowered blood pressure, cholesterol levels, heart rate, and heart inflammation before participants reached their maximum weight loss. What’s more, the drug seemed to reduce major cardiac events regardless of how much weight they lost . The same was true for heart failure patients. This all suggests to Krumholz that the drug is, at least in part, working on the cardiovascular system in some other way. “This is the big question,” he says. “What is the exact mechanism of benefit?”

Semaglutide and tirzepatide work by mimicking the action of GLP-1, a hormone found naturally in the body. These drugs act on GLP-1 receptors in the pancreas to trigger the release of insulin after eating, which helps control blood sugar levels in people with diabetes. They also bind to GLP-1 receptors in the brain to make people feel full, leading them to eat less.

Scientists are still trying to understand the other knock-on effects of these drugs, including the cardiovascular benefits. One explanation is that GLP-1 receptors also exist on cells in the heart, blood vessels, liver, and kidney, so these drugs may act directly on these organs. “It turns out that these receptors are present in many parts of the body,” says Katherine Tuttle, a clinical professor of nephrology at the University of Washington School of Medicine.

A recent trial led by Tuttle was stopped early due to overwhelming evidence that semaglutide has protective effects on the kidney. The study included more than 3,500 people with both type 2 diabetes and kidney disease. About half of the participants took a weekly injection of semaglutide while the other half got a placebo shot. After an average of three and a half years, the semaglutide group had a 24 percent lower likelihood of having a major kidney disease event—such as needing dialysis or a kidney transplant.

Clinical trials aren’t usually designed to determine the mechanism of a drug—and in fact, the mechanisms of many drugs on the market aren’t entirely known. But Tuttle has her own theory for how semaglutide is protecting the kidney: by shutting down inflammation.

GLP-1 drugs may even calm inflammation in the brain, raising hope that they could be used to treat conditions like dementia and Parkinson’s disease. Inflammation is thought to play a role in the development of both conditions.

In a UK trial of 200 people with mild Alzheimer’s disease, an older GLP-1 drug called liraglutide appeared to slow shrinking of the parts of the brain that control memory, learning, language, and decisionmaking by as much as 50 percent. Those who received weekly injections of liraglutide over 52 weeks also had an 18 percent slower decline in cognitive function after a year compared to those who got the placebo. Obesity is a known risk factor for developing Alzheimer’s disease, but the study didn’t specifically include people with obesity, which suggests that the drug is helping through another means.

The authors, who presented the findings last month at the Alzheimer’s Association annual conference, think liraglutide could be working in a few different ways—including reducing inflammation in the brain and lowering insulin resistance.

Heather Snyder, vice president of medical and scientific relations at the Alzheimer’s Association, says the results are exciting, although larger trials will be needed to confirm this protective effect. “This is really the first study where we’ve seen a hint of this benefit for individuals,” she says.

And the neuroprotective effects may extend to Parkinson’s disease as well. An older diabetes drug in the GLP-1 family, lixisenatide, seemed to slow the progression of Parkinson’s symptoms in a small study of 156 patients in France. In results published in April , participants with early-stage Parkinson’s who took the drug for a year saw no worsening of motor symptoms such as tremors, balance problems, slowness, and stiffness. Those who received a placebo, meanwhile, experienced a decline over the same period.

Because GLP-1 drugs interact with the brain and seem to curb food cravings, scientists wonder if these medications could also curb cravings for addictive substances. Parts of the brain involved in eating behaviors are also involved in the use of alcohol and drugs. In mice, semaglutide has been shown to reduce alcohol consumption and binge-like drinking , and some people who have taken semaglutide and other GLP-1 drugs have self-reported less drinking and smoking.

In 2019, researchers at Penn State wanted to see if this class of drugs could help reduce cravings in people with opioid use disorder. In experiments with rats, they showed that GLP-1 drugs could reduce fentanyl-seeking behavior and relapse to heroin. The group launched a pilot study of 20 participants who were living at a residential treatment facility. Half were given the GLP-1 drug liraglutide, and the other half received a placebo. Measuring cravings can be tricky, so researchers used a smartphone app that pinged people four times a day to ask about their craving as well as their mood and stress levels.

When the three-week study ended, researchers found that those who received the GLP-1 drug reported a 40 percent reduction in opioid craving compared to those who got the placebo. The study didn’t follow participants after they left the residential facility, so it’s not known whether the drug actually curbed their opioid use. That, of course, is the important outcome, since many people who initially recover from addiction experience a relapse.

Patricia Grigson, a professor of neural and behavioral sciences at Penn State College of Medicine who led the study, says GLP-1 drugs seem to block the signal in the brain that gets released after eating or taking an addictive substance. “It would appear that they're just knocking down that reward signal,” she says. Grigson presented the findings at the American Association for the Advancement of Science conference earlier this year. Her group will test semaglutide next in 200 people getting treatment for opioid addiction, and they plan to start recruiting participants for that study this fall.

With so many people turning to GLP-1 drugs to lose weight, their other health benefits may soon become clearer—and so could the answers about how exactly they’re working. Grigson says newer drugs like tirzepatide, as well as ones still in development , may work even better than previous GLP-1 medications. “If they look safe, they need to be tested,” she says. “And the sooner, the better.”

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How To Detox Your Body

• What Is a Detox?
• Are Detoxes Effective?
• Should I Do a Detox?
• How To Help Your Body's Detox Processes
• Risks and Side Effects

Your body does not need a special diet to "detoxify" itself. It does this naturally. The best way to "detox" your body is to support its natural processes to eliminate toxins. You do not need to detox or "cleanse" your body by drinking only juices or fasting for a few days or longer. Some ways to support your body's natural processes include limiting your alcohol consumption, getting plenty of sleep, staying hydrated, being physically active, and eating a balanced diet of antioxidant-rich foods.

Some detox regimens can even be dangerous. Any weight you lose might return unless you modify your lifestyle and eating habits. Read on to learn how to help your body detox in a healthy way.

EMS-FORSTER-PRODUCTIONS/Getty Images

What Is a Detox for Your Body?

A detox is a way to get rid of toxins from your body and lose weight. Several extreme programs, such as herbal detox or cleansing regimens, fasts, laxatives, and juice cleanses, claim to help detox your body. However, these methods aren't needed and can be dangerous.

Your body actually has several ways of detoxing itself naturally. For example, your liver breaks down toxins and elements you consume, helping eliminate them. Your kidneys also metabolize and excrete waste products. Your colon and intestines also remove toxins through feces. Even your skin and lungs help your body get rid of toxins, Rudolph Bedford, MD , a gastroenterologist at Saint John's Physician Partners, told  Health .

Are Detoxes Effective for Weight Loss?

Some evidence suggests certain detox programs can help with weight loss , improve insulin resistance, and manage blood pressure. However, few studies have examined the effectiveness of detoxes, and existing studies lack large sample sizes.

Other research has found that detox diets do not support sustainable weight loss. You might lose weight rapidly but regain it after the detox ends. There's also a lack of research that has examined the long-term effects of detoxes for weight loss or other purposes.

When To See a Healthcare Provider

If you feel you need to "detox," it may actually mean you feel like your health is off. If you have any concerns about your health and diet, talk to a healthcare provider. Trying certain popular detox diets without a doctor's supervision can lead to malnutrition.

If you are eating a balanced diet but experience symptoms like bruising or bleeding easily, feeling tired, or having unintended weight loss, see a healthcare provider. Those might be signs of an underlying condition or damage to your liver or kidney, which help detoxify your body naturally.

How To Help Your Body's Detox Processes

Your body can detoxify itself in many ways without a specific, depriving diet. Read on to learn about lifestyle changes that enhance your body's natural detox processes.

1. Care for Your Skin

Dry-brushing your skin with a soft brush before a bath or shower may help your skin look and feel better if done correctly. You can remove dead skin cells, which may smoothen your skin texture, by mechanically exfoliating. Keep in mind that exfoliation may increase your risk of acne and redness if you do so too harshly.

Some evidence suggests that adding Epsom salts to your bath may help cleanse your body inside and out. For example, your skin might absorb minerals in Epsom salt, namely magnesium. Magnesium aids muscle and nerve function, controls blood sugar, and regulates blood pressure. A hot Epsom salt bath can also relax you.

2. Consider Taking Prebiotics

Prebiotics are nutrients that help promote the growth of "good" bacteria in your gut. Your gut bacteria break down prebiotics into their natural components, like fatty acids, which benefit organs outside your gut. Try eating enough fiber, drinking plenty of fluids, regularly exercising, and loading up on prebiotics to keep things moving—and detoxing—in your gut,

You can consume prebiotics naturally in foods like:

• Barley, rye, and wheat 
• Chicory root
• Dandelion greens
• Jerusalem artichoke

3. Eat Anti-Inflammatory Foods

Whole foods with plenty of nutrients help keep your body healthy. Try limiting fried, sugary, processed foods and red meat. Those foods increase the risk of chronic illnesses like diabetes, heart disease, and obesity.

Instead, opt for fiber-rich foods like fruit, vegetables, beans, nuts, seeds, whole grains, lean protein, and probiotics that aid gut and liver function.

4. Get Good Sleep

Getting plenty of quality sleep is essential to supporting overall health. Sufficient rest will help reduce stress and inflammation so your body can function at its best. Experts advise that adults sleep about seven to nine hours per night.

Sleep hygiene practices that will help you get a good night's rest include:

• Avoid stimulants before you go to bed: This includes alcohol and caffeine.
• Create a sleep haven: Keeping your bedroom cool, dark, quiet, and free of technology screens.
• Stick to a standard bedtime: This allows you to get at least seven hours of sleep nightly. Go to bed at the same time every night and get up at the same time every morning, including on the weekends.

5. Get Moving

Sweating is one way your body safely and effectively eliminates heavy metals like nickel, lead, copper, arsenic, and mercury. A study published in 2022 found that sweating from dynamic exercises, like running , may get rid of more toxins than sweating in a sauna.

Regular physical activity also has mental health benefits. Exercise helps you feel less anxious and reduces depression symptoms.

6. Stay Hydrated

Drink plenty of water and electrolytes each day to help your kidneys flush out toxins from your system. Electrolytes help move nutrients into your cells and waste out. Experts advise drinking 91–125 fluid ounces of water or more daily. Switch things up with tea or a squeeze of lemon or lime if you want something different than straight water. Green tea may improve your blood pressure and cholesterol levels, both of which may reduce your heart disease risk.

7. Swap Added Sugars for Foods Rich in Antioxidants

Antioxidants are artificial or natural substances that may prevent or delay some types of cell damage that lead to chronic illnesses. One of the main things that antioxidants do is offset free radical damage. Free radicals cause oxidative stress, which can trigger cell damage.

Oxidative stress may increase your risk of several chronic illnesses, such as:

• Alzheimer's disease, a common type of dementia that impairs your memory and ability to do daily activities
• Eye disease
• Heart disease
• Parkinson's disease, a nervous system disorder that affects your movement and causes trembling

Antioxidants include beta-carotene, selenium, and vitamins A, C, and E. You can find several antioxidants in fruits and vegetables.

8. Take It Easy With Alcohol

Alcohol "jumps to the front of the metabolic pathway" so that your body can process it quickly and get it out of your body, Jessica Cording, CDN , an integrative nutrition health coach, told  Health . Your body processes alcohol mainly through your liver and a little through your breath.

Your body must work hard to process alcohol , directly impacting the organs that naturally detoxify other toxins from your body. Keep your drinking to a minimum to help support your body's natural cleansing processes.

Potential Risks and Side Effects

Many popular detox plans can require drastic lifestyle changes that are not great for your body. Those plans are often restrictive, minimizing your calorie intake. You are more likely to regain weight with a restrictive diet than if you lose weight slowly over time.

Other risks of detoxing include:

• Dehydration and electrolyte imbalance
• Exposure to harmful ingredients
• Illness from harmful bacteria in unpasteurized juices
• Kidney damage from juices that are high in oxalate, a natural substance
• Nutrient deficiencies

Side Effects

Talk to a healthcare provider before trying a detox or cleanse. There are several side effects of rapid weight loss, as with a detox, such as:

• Constipation
• Gallstones , or hard deposits inside of your gallbladder that sometimes cause pain
• Gout, a type of arthritis that causes severe pain in one or few joints (e.g., ankles, big toes, and knees)
• Loss of bone density, muscle, and water

Detoxes also often focus on "short-term detoxing." You might not learn how to reintroduce healthy foods or develop a sustainable eating pattern that supports overall health after the detox ends. Instead, allow your body to detox on its own.

A Quick Review

You may consider a detox if you need a reboot to get on a healthy path. Still, detoxes and cleanses are not necessary since your body detoxifies itself regularly on its own.

Instead, you can help your body boost its natural detox processes and eliminate toxins by adjusting your lifestyle. Eat nutrient-rich foods and reduce added sugars and alcohol to support overall health. You can also enhance your body's natural detoxifying process by drinking plenty of water, getting quality sleep, and exercising regularly.

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Essay writing competitions can be a great opportunity to showcase your writing skills and win accolades for your creativity and thoughtfulness. Whether you are a seasoned writer or just starting out, competition can be fierce, so it’s vital to have a winning strategy in place.

In this article, we will discuss top tips and strategies that can help you stand out from the competition and increase your chances of winning essay writing competitions.

From identifying the right competition to crafting a compelling thesis statement and polishing your final draft, there are several key steps you can take to improve your chances of emerging victorious. Let’s dive into these tips and strategies to help you succeed in essay writing competitions!

Prepare Your Essay

1. Understand the topic: Before you start writing your essay, make sure you completely understand the topic. Research and gather relevant information to build a strong foundation for your argument.

2. Develop a clear thesis statement: Your thesis statement should clearly convey the main point of your essay. It will serve as the guiding principle for the rest of your writing.

3. Create an outline: Organize your thoughts and arguments by creating an outline. This will help you structure your essay in a logical and coherent manner.

4. Write a compelling introduction: Start your essay with a compelling introduction that captures the reader’s attention and clearly presents your thesis statement.

5. Support your arguments with evidence: Back up your arguments with reliable evidence, examples, and research. This will strengthen your essay and make your points more convincing.

6. Craft a strong conclusion: End your essay with a strong conclusion that summarizes your main points and reinforces your thesis statement. Leave a lasting impression on the reader.

7. Edit and revise: Once you have completed your essay, take the time to edit and revise it. Check for spelling and grammatical errors, ensure your arguments flow smoothly, and make any necessary revisions to improve clarity and coherence.

Research Your Topic

One of the most important steps in preparing for an essay writing competition is to thoroughly research your topic. Ensure that you understand the key concepts, arguments, and perspectives related to the subject matter. Use credible sources such as academic journals, books, and reputable websites to gather information and support your arguments.

Understand the Competition Guidelines

One essential aspect of winning essay writing competitions is understanding the competition guidelines. Before you start writing your essay, carefully read and follow the rules and requirements provided by the competition organizers. Pay attention to the word count, topic restrictions, formatting guidelines, submission deadlines, and any other specific instructions.

By familiarizing yourself with the competition guidelines, you can ensure that your essay meets all the necessary criteria for consideration. Failure to adhere to the rules could result in disqualification, so it is crucial to read and understand the guidelines thoroughly before you begin your writing process.

Develop Your Writing Skills

Improving your writing skills is essential if you want to succeed in essay writing competitions. Here are some tips to help you develop your writing skills:

• Read extensively: Reading a variety of books, articles, and essays can help you improve your writing style and vocabulary.
• Practice writing regularly: The more you write, the better you will become. Set aside time each day to write and experiment with different writing techniques.
• Seek feedback: Ask teachers, peers, or writing professionals to provide feedback on your writing. Constructive criticism can help you identify areas for improvement.
• Study grammar and punctuation: Understanding the rules of grammar and punctuation is crucial for producing high-quality writing. Take the time to study these rules and apply them to your writing.
• Learn from successful writers: Study the works of successful writers and analyze their writing techniques. Try to incorporate some of these techniques into your own writing.

Practice Regularly

One of the key ways to improve your essay writing skills and increase your chances of winning competitions is to practice regularly. Writing is a skill that improves with practice, so make time each day to write essays, articles, or even short stories. Set aside dedicated time to work on your writing, and challenge yourself to explore different topics and styles.

By practicing regularly, you’ll not only improve your writing technique but also build confidence in your abilities. This confidence will show in your competition entries and set you apart from other participants. Remember, practice makes perfect, so the more you write, the better you’ll become.

Seek Feedback and Editing

Getting feedback on your essay is crucial to improving it and making it stand out in competitions. Don’t be afraid to ask teachers, peers, or writing tutors to review your work and provide constructive criticism.

Consider joining a writing group or workshop where you can share your essay and receive feedback from other writers. This can help you identify weak points in your argument or areas where you can improve your writing style.

After receiving feedback, be open to making edits and revisions. Polish your essay by fixing grammar and punctuation errors, tightening up your arguments, and ensuring your ideas flow logically and cohesively.

Remember, the more eyes you have on your essay, the better it will become. Don’t hesitate to seek feedback and editing to make your essay the best it can be.

Hook Your Readers

One of the most important aspects of winning an essay writing competition is grabbing the reader’s attention right from the start. Your introduction should be compelling and draw the reader in, making them want to continue reading. Here are some effective ways to hook your readers:

• Start with a powerful quote: Using a thought-provoking quote at the beginning can set the tone for your essay and intrigue your readers.
• Pose a question: Asking a question can engage your readers and make them curious to find out the answer, encouraging them to keep reading.
• Provide a shocking statistic: Sharing a surprising statistic can capture your readers’ interest and make them want to learn more about the topic.
• Share a personal anecdote: Connecting with your readers on a personal level by sharing a relevant anecdote can make your essay more relatable and engaging.
• Use descriptive imagery: Painting a vivid picture with descriptive language can transport your readers into the world you’re describing, making them more invested in your essay.

By hooking your readers from the beginning, you set the stage for a captivating essay that will leave a lasting impression on the judges of the competition.

State Your Thesis Clearly

One of the most important aspects of winning an essay writing competition is to state your thesis clearly in the introductory paragraph. Your thesis is the main argument or point you will be making in your essay, and it serves as the foundation for your entire piece. Make sure your thesis is specific, debatable, and concise. Avoid vague statements and ensure that your thesis directly addresses the prompt provided for the competition.

Tip: Your thesis should be strong and compelling, drawing the reader in and establishing the purpose of your essay from the start. It should be clear enough that your reader can easily understand what you will be arguing throughout the rest of your essay.

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Alyssa Pike, RDN, is a Registered Dietitian Nutritionist on a mission to help people learn how to eat healthy without obsessing over it.

Pistachios Nutrition

• Health Benefits

Are Pistachios Safe for Everyone to Eat?

• Tips for Enjoying

It’s not hard to understand why you might eat pistachios every day . Recognized for their distinctive shells and rich taste, these little nuts are beloved around the world. Ranging from soft green to pale ivory, pistachios provide a delightful crunch and slightly sweet, nutty flavor, making them a perfect companion in a variety of meals and snacks.

But what if you actually do eat pistachios every day? Thankfully, because of their plethora of nutrients, you may reap some pretty impressive benefits when you nosh on these nuts.

The following is the nutrition information for 1 serving (1 ounce) of shelled unsalted pistachios:

• Calories : 165 
• Protein : 6 g 
• Total fat : 13 g 
• Saturated fat : 2 g 
• Carbohydrates : 8 g
• Dietary fiber : 3 g 
• Total sugar : 2 g 
• Added sugar : 0 g
• Cholesterol : 0 mg
• Sodium : 1.7 mg
• Magnesium: 30 mg
• Folate: 14 mg
• Potassium: 277 mg

This is quite the nutrition-packed nut. “Pistachios are a source of complete protein with all nine essential amino acids, they have healthy mono- and polyunsaturated fats, they are loaded with fiber and they contain antioxidants,” explains Taylor Berggren, M.S., RDN , a California-based registered dietitian.

Getty Images

Health Benefits of Pistachios

You may have better blood pressure.

Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. They are also a natural source of potassium, a mineral that helps to counteract the effects of sodium in the body, helping to promote better blood vessel function and normal blood pressure levels. In addition to those minerals, pistachios offer heart-healthy compounds like phytosterols and antioxidants , which may provide additional cardiovascular benefits. These nutrients may be responsible for the results of a meta-analysis of 13 randomized controlled trials that found pistachio consumption is linked to a decrease in systolic blood pressure (the top number on a reading).

You May Have Better Eye Health

The gorgeous green and purple hues pistachios possess are partially due to the levels of two carotenoids they contain: lutein and zeaxanthin. These carotenoids not only help make pistachios look super-colorful, they also play a crucial role in protecting our eyes . Lutein and zeaxanthin are found in the retina and help filter out potentially damaging light, reducing the risk of eye diseases that lead to vision loss, such as age-related macular degeneration and cataracts.

You May Have a Healthy Weight

Some people still think that eating nuts will result in weight gain. However, data shows that pistachio consumption is not associated with weight gain or increased obesity risk. , Pistachios play a valuable role in weight management due to their unique nutritional profile. The combination of protein and fiber in these nuts promotes feelings of fullness, which can help prevent overeating.

What’s more, people who eat pistachios tend to have a healthier diet. Eating 1.5 ounces of pistachios every day for four months is associated with increased fiber intake and decreased consumption of sweets. And other data showed that consuming tree nuts (like pistachios) as snacks is linked to a reduction in waist circumference among young adult females compared to eating high-carbohydrate snacks.

You May Have Better Blood Glucose Control

Eating pistachios may help you manage your blood sugar, making them an excellent choice if you have diabetes or prediabetes. Their combination of healthy fats, protein and fiber helps to stabilize blood glucose by slowing down the absorption of sugar into the bloodstream. 

You May Have Improved Gut Health

Eating pistachios may give your gut health a boost. Along with their fiber, which can help you stay regular, the nuts may also promote gut health. “A 2023 review study reports that daily pistachio intake increased some bacteria in your microbiome known for their ability to produce butyrate, an essential type of fatty acid that acts as fuel for the cells in your large intestine,” says Berggren. Although more research—particularly on humans—is needed, taking care of your gut health is important for your digestion, weight, immune system and more. Pistachios can be part of a gut-healthy diet.

If you have an allergy to pistachios, these nuts are not safe to eat. (If you are allergic to other tree nuts, you may or may not be able to tolerate pistachios; talk to your health care provider.) Otherwise, outside of an allergy, “there are very minimal risks to consuming pistachios,” explains Elizabeth Shaw, M.S., RDN , a registered dietitian nutritionist and cookbook author. However, she adds, the nuts can be a choking hazard for children under 4, so if you’re sharing the nuts with young eaters, they’re best eaten pureed as a dip.

Additionally, those who experience digestive issues may find that pistachios, when consumed in large amounts, can lead to discomfort due to their high fiber content. Lastly, people with kidney stones or high potassium levels should consult a health care provider before incorporating pistachios into their diet, as the nuts contain oxalates, which may promote stone formation.

Tips for Enjoying Pistachios

Pair with flavors.

Pistachios have a naturally rich and slightly sweet flavor that makes them a good choice for a variety of dishes. Here are a few ideas:

• Eat a combo of sweet fruits like grapes or apples with pistachios. 
• Pair pistachios with savory cheeses, such as goat cheese or sharp Cheddar. (If you’re feeling fancy, go ahead and dribble some honey on top!)
• Sprinkle over chocolate-drizzled fruit, like in our Chocolate-Pistachio Kiwi .

Use as a Topping

Add chopped pistachios to salads or yogurt to add a delightful crunch and a nutty flavor. Our Chai Chia Pudding is a delicious recipe that tops off chia pudding with pistachios for texture. Pro tip: Consider toasting pistachios lightly first to intensify their flavor. 

Use Pistachios as a Protein Coating 

To create a delicious pistachio crust for proteins such as chicken, fish or tofu, crush pistachios into fine crumbs and combine them with breadcrumbs or panko. Season with herbs and spices, and then coat the protein in the mixture before baking or pan-searing. A similar technique is used for our Pistachio-Crusted Halibut . 

Add to Desserts

Chop pistachios and fold them into cake batters or cookie dough. They can also be used atop ice cream or sorbet, adding texture and a hint of nuttiness. Strawberry-Pistachio Greek Yogurt Bark is another delightful way to use pistachios at dessert time.

Frequently Asked Questions

Yes, pistachios can be beneficial for weight loss. They are nutrient-dense, providing healthy fats, protein and fiber, which can help promote satiety and reduce overall calorie intake when consumed in moderation.

Go right ahead! “Pistachios can be eaten every day,” says Berggren. “In fact, a 2020 study showed that daily consumption of pistachios may help improve the overall diet quality of healthy women,” she explains.

While pistachios are generally safe, excessive consumption can lead to digestive issues due to their fiber content. They are also calorie-dense, another reason to consume them in moderation. Additionally, pistachios can cause allergic reactions for individuals with nut allergies.

No specific food, including pistachios, can target fat loss in a specific area like the belly. However, incorporating them into a balanced diet can contribute to overall weight loss, which may help reduce belly fat over time.

Pistachios are primarily a source of healthy fats, but they also contain protein and carbohydrates. They offer about 6 grams of protein per ounce, making them a good nut choice for additional protein intake.

The Bottom Line

Incorporating pistachios into your daily diet can be a positive and healthful choice. These nutrient-dense nuts are packed with protein, healthy fats and essential vitamins and minerals, making them an excellent snack option. Regular consumption of pistachios may support heart health, promote weight management and improve overall well-being.

USDA FoodData Central. Pistachio nuts, unsalted .

Iqbal S, Klammer N, Ekmekcioglu C. The Effect of Electrolytes on Blood Pressure: A Brief Summary of Meta-Analyses . Nutrients . 2019 Jun 17;11(6):1362. doi:10.3390/nu11061362

Asbaghi O, Hadi A, Campbell MS, Venkatakrishnan K, Ghaedi E. Effects of pistachios on anthropometric indices, inflammatory markers, endothelial function and blood pressure in adults: a systematic review and meta-analysis of randomised controlled trials. Br J Nutr . 2021 Sep 14;126(5):718-729. doi:10.1017/S0007114520004523

Mandalari G, Barreca D, Gervasi T, Roussell MA, Klein B, Feeney MJ, Carughi A. Pistachio Nuts ( Pistacia vera L.): Production, Nutrients, Bioactives and Novel Health Effects . Plants (Basel). 2021 Dec 22;11(1):18. doi:10.3390/plants11010018

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Higgs J, Styles K, Carughi A, Roussell MA, Bellisle F, Elsner W, Li Z. Plant-based snacking: research and practical applications of pistachios for health benefits . J Nutr Sci . 2021 Oct 1;10:e87. doi:10.1017/jns.2021.77

Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, White MM. Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake . Nutrients . 2020 Jul 20;12(7):2155. doi:10.3390/nu12072155

Sumislawski K, Widmer A, Suro RR, Robles ME, Lillegard K, Olson D, Koethe JR, Silver HJ. Consumption of Tree Nuts as Snacks Reduces Metabolic Syndrome Risk in Young Adults: A Randomized Trial. Nutrients . 2023 Dec 9;15(24):5051. doi:10.3390/nu15245051

Nowrouzi-Sohrabi P, Hassanipour S, Sisakht M, Daryabeygi-Khotbehsara R, Savardashtaki A, Fathalipour M. The effectiveness of pistachio on glycemic control and insulin sensitivity in patients with type 2 diabetes, prediabetes and metabolic syndrome: A systematic review and meta-analysis . Diabetes Metab Syndr . 2020 Sep-Oct;14(5):1589-1595. doi:10.1016/j.dsx.2020.07.052

Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB. Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review. Foods . 2023 Dec 11;12(24):4440. doi:10.3390/foods12244440

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How Much Weight Should I Lift? Trainers Say Start Here—And Show You How You Can Progress For Maximum Gains

“Pick the weight that scares you a little bit.”

The answer is going to be different for everyone depending on their goals. Someone who wants to build muscle is going to grab different weights compared to someone who wants to build strength. And, if you’re a beginner, you might have an entirely different approach.

It’s also a more complicated question for women, who might feel pressure to opt for lighter weights in order to fit a certain idea of femininity, says Alex Silver-Fagan, CPT, a strength and yoga coach and creator of Flow Into Strong , a four-week online program that combines strength training and yoga. “There's a fear around getting really big,” she says. “There's a fear around taking up space, and there is this energy that lifting is super intimidating.”

But resistance training has so many benefits, especially for women, she says.

In addition to building muscle mass, strength, and endurance—which makes daily activities easier—strength training also improves bone density , enhances your metabolism and cardiovascular health , and gives you that “toned” look you might be searching for, says Silver-Fagan. Beyond that, lifting can help with things like confidence, self-esteem , stress, anxiety , and mental resilience, she says.

Meet the experts: Alex Silver-Fagan , CPT, is a strength and yoga coach and creator of the Flow Into Strong program. Ariel Belgrave , CPT, is a fitness coach, WH advisory board member, and chief wellness officer at Gym Hooky . Roxie Jones , CPT, is a strength and nutrition coach at Body Rox .

You have enough things to think about when determining how much to lift—don’t let your fears or misconceptions factor into the equation or keep you from picking up dumbbells in the first place.

Now that you’re ready to lift—here’s how to figure out just how much you should be picking up.

If You’re A Beginner

Start small. “The key is to focus on form and control rather than lifting heavy weights right away,” says Ariel Belgrave, CPT, a fitness coach, the chief wellness officer of Gym Hooky, where she created the virtual program the L.E.A.N. method , and a WH Advisory Board member. Nailing your form is the best way to prevent injury and gives you a good foundation for heavier weights down the line. You can even start your journey working with just bodyweight before you break out the dumbbells, says Belgrave.

Once you do decide to pick up some weights, you’ll want to stay in a higher volume rep range at first—which also means you’ll want to lift lighter—says Roxie Jones, CPT, a strength coach and owner of Body Rox , where she offers strength and nutrition training both online and in person. (Lifting lighter weights for more reps will also help you build up endurance, BTW.) A good starting place is two to three sets of 10 to 15 reps—and you won’t want to feel like you’re straining to get them in by the end, says Belgrave.

Pro tip: What kinds of weights should you be using, anyway? In addition to using bodyweight, there are dumbbells (which are most accessible and great for beginners), barbells (which can be used for heavier lifts and compound movements), and kettlebells (which are more dynamic, but trickier to use), says Silver-Fagan.

Depending on the exercise (smaller muscle groups and the upper-body will require less weight, while bigger moves and lower-body exercises can handle more), grab something that leaves you feeling like you can do four to five more reps at the end of a set, says Jones. Or, if you think about it on a scale from one to 10—also known as the rate of perceived exertion scale—you’ll want to be at a six or seven.

If You’re Looking To Build Muscle

If you’ve gotten your form down and are ready to build some muscle (also called hypertrophy), you’re going to want to increase the intensity of your training. For example, at the end of a set, you should feel closer to an 8 or 9 on the RPE scale.

“The closer that you get to failure, the more change you're going to see,” says Jones. You're also going to want to get familiar with the difference between pain—your sign to stop what you're doing—and the discomfort of adequately working your muscles. Building muscle is all about working with that discomfort, says Jones.

Aim for three to four sets of eight to 12 reps per exercise, says Belgrave. She also recommends lifting weights that are 60 to 80 percent of your one rep maximum and following a plan (her recs include push-pull programs and upper/lower splits ). Make sure you’re doing a mix of compound exercises and isolation exercises , are hitting all the major muscle groups, and taking rest days.

You’ll also want to keep increasing your weight as you progress. “As you get stronger, be sure to gradually increase the weight to keep those muscles guessing,” Belgrave says.

If You’re Looking To Build Strength

It’s all about lifting heavier weights at lower reps, says Belgrave. In this case, you’ll want to go for a weight that is 70 to 90 percent of your one-rep max and stick to three to five sets of three to six reps.

You’ll also want to focus on compound movements, Belgrave says. Think: deadlifts , squats , and bench presses. They all engage multiple muscle groups, which can allow you to lift heavier weights, according to Belgrave.

Pro tip: Even if you’ve been lifting for a long time, check in with your body to determine how much you should lift. Somedays, you might feel stronger than others, so check in with how you’re feeling, says Silver-Fagan. Just because you clicked with one weight one day, doesn’t mean that’s where you’re at today.

If You’re At A Group Fitness Class

You probably won’t want to go for something too heavy here, says Silver-Fagan. Like with everything else, you'll want to make sure you’re getting your form right and depending on the class, you might be doing a lot of reps—so it can be hard to tell what to go for.

"I always say pick the weight that scares you a little bit," says Silver-Fagan. At your next class, grab the weight you think you can lift...and then something lighter, just in case.

How To Increase Weight

If reps are flying by with ease and the last feels just as good as the first, it’s time to up the ante, says Silver-Fagan. Or, if you’ve been lifting the same weight for multiple sessions, it’s also time to grab something heavier.

It might be nerve-wracking to increase, but it’s super important if you want to progress. “That's a big factor as to why some people don't see change is because they're not pushing themselves hard enough,” says Jones.

As long as your form is good, it’s a good idea to increase your weight, she says. "You got to try it out before doubting it," Jones says.

In terms of how much to increase by, you don't have to do too much. For smaller muscles, two to five pounds is good, but for bigger muscles you can increase by five to 10.

"I always tell my clients that ‘slow and steady wins the race’ when it comes to strength training," says Belgrave, who typically recommends you increase by between five and 10 percent.

Increasing by smaller amounts will also help you maintain good form and reduce your risk of injury, says Belgrave.

Tips For Preventing Injury

• Warm up properly. Before you start lifting, do some dynamic stretching , a little bit of light cardio, or some sort of movement. "You should actually feel warm," says Silver-Fagan.
• Learn movements before you load. In addition to a warm-up , try going through your movements with lighter weights or bodyweight first.
• Listen to your body . Get into the habit of checking in on how an exercise feels for you.
• Let yourself recover. You're going to want to rest between your workouts and give your muscles time to heal (a.k.a. grow stronger). " Overtraining is a one-way ticket to getting an injury," says Belgrave.
• Progress gradually. It's normal to want to get to a heavy weight as fast as you can, but gradually increasing your weight will help prevent injury, says Belgrave.
• Use safety equipment. Use all the safety tools at your disposal. "When lifting heavy, especially with exercises like squats and bench presses, use safety equipment like belts and wrist wraps," says Belgrave. You can also always recruit the help of a spotter.
• Stay hydrated and nourished. Eating and drinking the right things will give your muscles what they need for optimal performance and recovery, says Belgrave.
• Watch your form. All three coaches agree: proper form is key to prevent injury. If you're doing a move that doesn't quite look right, it probably isn't, says Jones.

Olivia Luppino is an editorial assistant at Women’s Health where she covers health and fitness. She previously wrote for The Cut, POPSUGAR, and Salon and has written about everything from New York Fashion Week to dating app trends to the United States Women’s National Soccer team (a.k.a. her heroes). When she isn’t writing, Olivia is likely catching up on Bravo shows or running late to barre class.

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Britain’s Violent Riots: What We Know

Officials had braced for more unrest on Wednesday, but the night’s anti-immigration protests were smaller, with counterprotesters dominating the streets instead.

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By Lynsey Chutel

After days of violent rioting set off by disinformation around a deadly stabbing rampage, the authorities in Britain had been bracing for more unrest on Wednesday. But by nightfall, large-scale anti-immigration demonstrations had not materialized, and only a few arrests had been made nationwide.

Instead, streets in cities across the country were filled with thousands of antiracism protesters, including in Liverpool, where by late evening, the counterdemonstration had taken on an almost celebratory tone.

Over the weekend, the anti-immigration protests, organized by far-right groups, had devolved into violence in more than a dozen towns and cities. And with messages on social media calling for wider protests and counterprotests on Wednesday, the British authorities were on high alert.

With tensions running high, Prime Minister Keir Starmer’s cabinet held emergency meetings to discuss what has become the first crisis of his recently elected government. Some 6,000 specialist public-order police officers were mobilized nationwide to respond to any disorder, and the authorities in several cities and towns stepped up patrols.

Wednesday was not trouble-free, however.

In Bristol, the police said there was one arrest after a brick was thrown at a police vehicle and a bottle was thrown. In the southern city of Portsmouth, police officers dispersed a small group of anti-immigration protesters who had blocked a roadway. And in Belfast, Northern Ireland, where there have been at least four nights of unrest, disorder continued, and the police service said it would bring in additional officers.

But overall, many expressed relief that the fears of wide-scale violence had not been realized.

Here’s what we know about the turmoil in Britain.

Where arrests have been reported

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