Also an association between cardiorespiratory fitness and diminished abdominal adiposity has been described [42] and between the amount of physical activity and the risk for metabolic syndrome [43]. However, the direct association between exercise intensity and reduction in visceral fat has not been investigated as a primary goal extensively.

Gutin et al. The study of Irving et al. There were an equal number of male and female studies. Only two mixed gender studies Coker et al. The analysis results suggested that in mixed gender studies, the effect of physical activity on VAT is smaller.

Participants in those two studies showed only a minor loss of body weight while their reduction in relative body fatness was not mentioned.

This meta-analysis confirmed the need for gender-specific approaches and outcomes of obesity treatment in general, as previously stated by Lovejoy et al. Furthermore, the results of this meta-analysis showed that males yield a higher profit of exercise on VAT than women corroborating the findings of Redman et al.

The latter found more effect of caloric restriction and of the combination of caloric restriction and aerobic exercise in men then in women. In this context, one should take into account the facts that obesity phenotype can have an impact on abdominal fat reduction [32] and that men tend to be more likely to have significant amounts of abdominal fat, and to be more susceptible to abdominal adiposity [48].

Only two combined aerobic and strength training studies fulfilled the inclusion criteria Irwin et al. The meta-analysis showed that such a combination yields only a modest reduction in VAT. This is somewhat unexpected because both aerobic training and strength training separately proved to have a significant effect on reduction of VAT.

In the study of Slentz et al. A structured study protocol was developed and utilized for the search strategy, study selection, data extraction and statistical analysis.

When the description of the methods was vague or insufficient data were given, the corresponding authors were contacted.

Despite of all efforts, there are some limitations of this review that need to be acknowledged. Only in a few studies, a power measurement of the sample had been done and often recruitment of the sample was not specified.

There were also few studies that objectively assessed adherence to the exercise program and nutritional intake. The strengths of this meta-analysis are that it focuses on the effects of exercise specifically in overweight and obese adults and provides information based on subgroup analyses for gender and training intensity.

In a relentless effort to make standardized mean differences more clinical interpretable, Hedge's g were re-expressed as units of VAT, more specifically cm 2.

Okauchi et al. The results of the meta-regression of the duration of intervention on the decrease of VAT, seem to suggest that the effect size does not increase by prolonging the intervention period beyond 12 weeks.

However, it remains unclear what the effect of the duration of intervention is on the risk of VAT regain. Regain of VAT during the follow-up period after an initial loss of VAT is clearly a pitfall, as demonstrated by Koga et al. This systematic review and meta-analysis shows that an exercise program without hypocaloric diet has the potential to reduce visceral adipose tissue.

There seem to be gender differences in decrease of visceral adipose tissue by exercise which could be related to obesity phenotype. Combining aerobic training with strength training does not result in a higher decrease of visceral adipose tissue.

The intensity of a training program should be at least moderate to vigorous. Recommendations for future studies are to take possible confounding factors such as gender, obesity phenotype, training intensity, type of training into account and to carefully assess adherence to the training program and nutritional protocol.

Read and approved final version of manuscript: DV WH JT JPB JP LVG. Conceived and designed the experiments: DV WH JT JPB JP LVG. Analyzed the data: DV WH JT. Wrote the paper: DV WH JT LVG. Browse Subject Areas?

Click through the PLOS taxonomy to find articles in your field. Article Authors Metrics Comments Media Coverage Reader Comments Figures. Abstract Excessive visceral adipose tissue appears to trigger a cascade of metabolic disturbances that seem to coexist with ectopic fat storage in muscle, liver, heart and the ß-cell.

Funding: The authors have no support or funding to report. Methods The systematic literature search was performed according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses PRISMA statement [16].

Study selection Any randomized RCT and non-randomized controlled trials non-RCT or clinical trials CT meeting the subsequent specifications were included.

Data sources and search strategies Databases that were systematically searched were Pubmed, SPORTDiscus, Pedro and Cochrane.

Reference lists were checked for any topic-related relevant studies. Screening and data-extraction form All citations identified by electronic databases were organized and the duplicates were deleted. Quality assessment The quality of each eligible study was assessed in duplicate.

Statistical analysis A meta-analysis with a random-effects model specified a priori , accounting for possible heterogeneity between the studies, was used to examine the overall effect size of physical activity on visceral adipose tissue.

Results Overview of included studies for the meta-analysis The initial search resulted in articles after removing duplicates.

Download: PPT. Figure 1. Four-phase flow diagram of the systematic reviewing process. Meta-analysis Data were extracted by a reviewer and presented in a spreadsheet to two other reviewers.

Figure 2. Forest plot of the effects found in the individual studies and the overall effect. Table 1. Overview of the studies included in the meta-analysis. Subgroup analysis and Meta-Regression Controlled versus uncontrolled.

Figure 4. Forest plot of the subgroup analysis: controlled and uncontrolled studies. Training Modality. Training Intensity. Figure 5. Forest plot of the subgroup analysis: low intensity, moderate intensity and high intensity studies.

Re-expression of the estimate for clinical purpose. Discussion Summary of findings The present systematic review and meta-analysis is the first to investigate the effect of exercise without diet on visceral adipose tissue specifically in overweight and obese adults, with subgroup analyses for gender and intensity.

Training intensity In the subgroup analysis for training intensity, only the studies with an aerobic exercise-only protocol were included.

Gender There were an equal number of male and female studies. Aerobic exercise and strength training Only two combined aerobic and strength training studies fulfilled the inclusion criteria Irwin et al. Study strengths and limitations A structured study protocol was developed and utilized for the search strategy, study selection, data extraction and statistical analysis.

Conclusion This systematic review and meta-analysis shows that an exercise program without hypocaloric diet has the potential to reduce visceral adipose tissue.

Supporting Information. Table S1. Extended data table including ethnicit and co-morbidities. s XLSX. Table S2. Prisma checklist. s DOCX. Author Contributions Read and approved final version of manuscript: DV WH JT JPB JP LVG. References 1. Haslam DW, James WP Obesity. Lancet — View Article Google Scholar 2.

Skelton JA, Cook SR, Auinger P, Klein JD, Barlow SE Prevalence and Trends of Severe Obesity Among US Children and Adolescents. Acad Pediatr View Article Google Scholar 3.

Adams KF, Schatzkin A, Harris TB, Kipnis V, Mouw T, et al. N Engl J Med — View Article Google Scholar 4. Peeters A, Barendregt JJ, Willekens F, Mackenbach JP, Al Mamun A, et al.

Ann Intern Med 24— View Article Google Scholar 5. Janssen I, Katzmarzyk PT, Ross R Waist circumference and not body mass index explains obesityrelated health risk. Am J Clin Nutr — View Article Google Scholar 6. Pischon T, Boeing H, Hoffmann K, Bergmann M, Schulze MB, et al.

View Article Google Scholar 7. Ahima RS Adipose tissue as an endocrine organ. Obesity Silver Spring 14 Suppl 5: S—S. View Article Google Scholar 8. Van Gaal LF, Mertens IL, De Block CE Mechanisms linking obesity with cardiovascular disease. Nature — View Article Google Scholar 9.

Oda E The metabolic syndrome as a concept of adipose tissue disease. Hypertens Res — View Article Google Scholar Surmi BK, Hasty AH Macrophage infiltration into adipose tissue: initiation, propagation and remodeling.

Future Lipidol 3: — Brewer HB Jr, Santamarina-Fojo S Clinical significance of high-density lipoproteins and the development of atherosclerosis: focus on the role of the adenosine triphosphate-binding cassette protein A1 transporter.

Am J Cardiol 10K—16K. Colberg SR, Sigal RJ, Fernhall B, Regensteiner JG, Blissmer BJ, et al. Diabetes Care e— Whelton SP, Chin A, Xin X, He J Effect of aerobic exercise on blood pressure: a meta-analysis of randomized, controlled trials. Ann Intern Med — You T, Nicklas BJ Effects of exercise on adipokines and the metabolic syndrome.

Curr Diab Rep 8: 7— Kay SJ, Fiatarone Singh MA The influence of physical activity on abdominal fat: a systematic review of the literature. Obes Rev 7: — Law M, Stewart D, Letts L, Pollock N, Bosch J, et al. McMaster University View Article Google Scholar Shuster A, Patlas M, Pinthus JH, Mourtzakis M The clinical importance of visceral adiposity: a critical review of methods for visceral adipose tissue analysis.

Br J Radiol 1— Micklesfield LK, Goedecke JH, Punyanitya M, Wilson KE, Kelly TL Dual-energy X-ray performs as well as clinical computed tomography for the measurement of visceral fat. Obesity Silver Spring — McTiernan A, Sorensen B, Irwin ML, Morgan A, Yasui Y, et al. Boudou P, de Kerviler E, Erlich D, Vexiau P, Gautier JF Exercise training-induced triglyceride lowering negatively correlates with DHEA levels in men with type 2 diabetes.

Int J Obes Relat Metab Disord — Coker RH, Williams RH, Kortebein PM, Sullivan DH, Evans WJ Influence of exercise intensity on abdominal fat and adiponectin in elderly adults.

Metab Syndr Relat Disord 7: — Friedenreich CM, Woolcott CG, McTiernan A, Terry T, Brant R, et al. Int J Obes Lond — Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, et al. Med Sci Sports Exerc — Mathieu P, Lemieux I, Despres JP Obesity, inflammation, and cardiovascular risk.

Clin Pharmacol Ther — Ritchie SA, Connell JM The link between abdominal obesity, metabolic syndrome and cardiovascular disease. Nutr Metab Cardiovasc Dis — Freemantle N, Holmes J, Hockey A, Kumar S How strong is the association between abdominal obesity and the incidence of type 2 diabetes?.

Int J Clin Pract — Verrijken A, Francque S, Mertens I, Talloen M, Peiffer F, et al. Shaw K, Gennat H, O'Rourke P, Del Mar C Exercise for overweight or obesity. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

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Show references Perreault L. Obesity in adults: Prevalence, screening, and evaluation. Accessed Feb. Perreault L, et al. Overweight and obesity in adults: Health consequences. Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. Department of Health and Human Services and U.

Department of Agriculture. Insulin resistance and prediabetes. Physical Activity Guidelines for Americans. Department of Health and Human Services. Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis.

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People are more likely to accumulate both visceral and subcutaneous fat when they. Research increasingly suggests that subcutaneous fat can play a protective role, particularly in obese people with a lot of visceral fat. However, subcutaneous fat can be a sign of having more fat overall.

People with lots of subcutaneous fat often also have lots of visceral fat. Aiming for overall fat loss will help them lose subcutaneous fat.

Recognizing the interaction between visceral and subcutaneous fat is key to shedding subcutaneous fat. Fitness strategies that burn fat in general, as well as those that counteract the negative effects of visceral fat, can maximize success. To lose weight, people need to reach a negative energy balance.

This means consuming fewer calories than their body expends each day. When losing weight, people do not need to cut out any foods or food groups — however, focusing on including certain foods can make weight loss easier. Protein, for example, helps people feel fuller longer.

Eating more protein can make it easier to stick to a diet and reduce cravings for high-fat and high-sugar foods. Some research suggests that excess carbohydrate consumption can cause abdominal fat, both visceral and subcutaneous. While people do not need to avoid carbs, it is a good idea to consume them as part of a balanced meal containing carbs protein, and fat.

Adding exercise to a daily routine can make it easier to achieve a negative energy balance, which can aid weight loss. Movement is also good for health and can make people feel better, physically stronger, and more energized.

Mental health matters for people trying to lose weight. Chronic stress causes the body to continually release a hormone called cortisol. In small, short-lived bursts, cortisol is harmless. But prolonged exposure to cortisol can undermine weight loss. This means that managing stress may help in the effort to shed subcutaneous fat.

Cortisol is particularly harmful to weight loss, and having high levels of it can make it harder to lose weight. People experiencing bouts of stress should try to also avoid stress-eating, particularly eating a lot of sweets and carbohydrates.

A diet and exercise strategy that focuses solely on losing subcutaneous fat can be unhealthy and ineffective. Although fears about the health effects of obesity have led many people to look at what they see in the mirror, the real culprit in the obesity epidemic may be invisible. An older study found that people with a lot of visceral fat, or the kind not visible from the outside, were more likely to die when they had less subcutaneous fat.

This means that people who have less visible fat are, at least in some cases, at a greater risk of death. Other studies have reached similar conclusions.

This evidence suggests that subcutaneous fat may protect the health of people who have lots of visceral fat. Dieters must often pick a side in the low-carb vs. low-fat diet question, but how can they know which is best for them? A new study weighs in. Brown adipose tissue BAT , or brown fat, is one of two types of fat.

Scientists are looking at whether increasing brown fat may reduce obesity. A new study flies in the face of popular opinion. The authors conclude that dieting is, in fact, a risk factor for putting on excess weight. Losing belly fat is a common goal. In this article, we look at some natural ways of achieving it.

But waist size is still a good marker, so check your waist size with a tape measure at least once per month and record the value. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

This can help you feel fuller longer and reduce the number of calories you absorb from other foods. Plus, fiber helps with blood glucose control.

One way to reduce visceral fat is by consuming more fiber-rich foods. Fiber-rich foods include fruits, vegetables, whole grains, and legumes like beans and lentils. They also have many other health benefits such as being anti-inflammatory and antioxidant-rich, which helps protect against cardiovascular disease and other chronic health problems.

Non-starchy vegetables, lentils, beans, tree nuts, seeds, and whole grains are other rich sources of fiber. Stress increases cortisol, a stress hormone that increases visceral fat. When your body produces too much cortisol, it shifts where your body stores fat to your mid-section and boosts deeper visceral fat.

Reduce stress levels with mind-body activities like yoga and meditation, going for a nature walk, or taking a hot bath. Plus, numerous studies show lack of sleep increases the stress hormone cortisol and boosts visceral fat.

One study showed that people who slept for 5 hours or less per night had more visceral fat than those who slumbered 7 hours or more per night.

So aim for hours of sleep every night to keep visceral fat in check. Plus, not sleeping enough increases the appetite hormone ghrelin, so you crave sugary foods and eat more. As you gain weight from eating sugary foods, your body stores some of it as visceral fat.

Make sure you get at least 7 hours of quality sleep each night. One way to reduce visceral fat is to cut back on sugar, another contributor to visceral fat.

Sugar is in most ultra-processed foods and beverages, even fruit juice. It also shows up in foods high in fat — like candy and ice cream — and those high in carbs, such as bread and pasta.

This means if you eat 2, calories a day, no more than calories should come from sugar. How can you lower your sugar intake to get a handle on visceral fat? Replace sugary beverages with plain water.

Soda and fruit drinks are loaded with sugar. If you drink at least one sweetened beverage a day, replacing those calories with water could save you hundreds of calories each week.

Plus, studies show that sugar-sweetened beverages are major contributors to visceral fat. Know where sugar hides. The best way to do this is by keeping a food diary for a few days. Read labels carefully. Even better, avoid packaged foods entirely! These larger muscles burn more calories and fat and affect hormones that regulate weight and blood sugar control more.

Focus on squats, deadlifts, and dynamic exercises like running or cycling. Exercise improves insulin sensitivity and reduces inflammation in the body, which can help with weight loss and loss of visceral fat. You can lower visceral fat by staying physically active with exercises that work large muscle groups.

Focus on exercises that work the large muscles in your lower body, such as squats and deadlifts, for the most return on your time investment. The takeaway here is that healthy lifestyle changes can help you tame visceral fat. The recommendations are out of order.

Eliminating processed sugar should be number one. If you do that, sleep gets better, cortisol drops, weight is lost, exercise gets easier, etc.

Hey Paul. His website is bengreenfieldlife. God bless you- I am excited for your progress! Hi Paul, These are the things that work for me: Get a walking buddy and commit to walk every day. There are lots of healthy recipes that can be found online. Do some research to find recipes that appeal to you.

Have a friendly competition with a buddy to reduce weight. Hey Anthony, at least Paul is an honest person seeking solutions to his problem. Good luck with yours, going to take some major changes for you to find happiness and peace.

It took me 35 years of losing 50 lbs and gaining 60 to realize that a program like Weight Watchers, Jenny Craig, keto or fasting was not going to save me. I had to change my behavior and I had to do it one step at a time. I decided to eat fruit every day. One serving of fruit and I was done.

After about 3 weeks, eating fruit became a normal part of my day: a habit. My next goal was lean protein, then veggies, then a 5 minute walk… I probably averaged 1 small change each month.

My weight loss was slow and steady. After a couple of years I lost lbs and gained a positive attitude and a lot of healthy habits. That was 15 years ago, so it seems sustainable…. I was able to eliminate my visceral fats in with a day program. The program is a life changer because it taught me the right approach to eating meals and the portions.

Who says you have to go hungry or diet to reduce weight? Because of this program, I was able to maintain fit upto now. Help me I have 4 heart conditions plus edemia. I can barely walk my lungs are filling with fluid because of this.

Then it starts right back up water weight they call it puff huff I am disgusted. I only feel like resting and sleeping and drinking my water. My weight keeps going up. Oh I have gastro intestinal bleeding too an ulcer in my stomach and bleeding hemorrhoids inside and out. Now what help fatty.

Hi helping Fatty. But , I do have heart issues along with COPD, Sleep apnea and rheumatoid arthritis. I am the very same. This year my weight too has increased up into lbs, I struggle to take it off. Its frustrating to no end , exspecially when you try hard to feel better.

My prayers go out to you in this struggle. Try to start doing some exercises while seated every day for about 10 mins. Leg lifts. Arm lifts. Patting your body firmly to aid your circulation. Make this a regular habit. Eat more green vegetables with protein and leave out all carbohydrates and all processed foods.

Soon the benefits of fresh foods with protein the size of yours closed fist will bring you healing. All the best. This article is missing information about people in perimenopause and menopause and how hormone changes impact visceral fat and health risks that result.

If being healthy, was only about eating right, exercise and sleep. As much as I love wines I thought they were a big contributor to an excessive waistline, no?

I was eating beans and green veggies only for 8 weeks, no sweet , no soda,no meat no bread. Did sit ups every day. My stomach is the same size.

Dose people who write all dose food tips are making crap up just to have something to write. No education in fitness health. If you wann get rid off stomach fet you need to get liposuction and tummi tac surgery.

Do your research but I can tell you first hand it works. Now I have a BMI of Wish me luck. I pray for all who struggle with losing weight and being healthy. I think we should support each other and be positive.

Peoples honest tips are appreciated. Before I eat anything I ask myself is this good for you? Will it nourish you? So far the weight loss is incredible! All good deeds will be blessed and surely our evil Deeds will have their day too.

Look at all the people who have expired from this this will not go unpunished. But the main focus is these doctors are not handling this situation correctly.

Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace. Also create opportunities to add motion to routine tasks. For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone.

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity such as brisk walking and strength training exercising with weights. Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat.

Exercise can also help keep fat from coming back. Eat right. Choose a balanced diet that helps you achieve and maintain a healthy weight.

Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages. Don't smoke. The more you smoke, the more likely you are to store fat in your abdomen rather than on your hips and thighs. Get your sleep.

Too little is bad. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat. But too much isn't good, either — young adults who slept more than eight hours also added visceral fat.

This relationship wasn't found in people over age Mind your mood. Middle-aged women who show more hostility and had more depressive symptoms tend to have more visceral fat — but not more subcutaneous fat. Forget the quick fix.

Liposuction for cosmetic fat removal doesn't reach inside the abdominal wall. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Successful weight loss depends largely on becoming more aware of your behaviors and starting to change them. Instead of relying on willpower, this process demands skill power.

This Special Health Report, Lose Weight and Keep It Off , offers a range of solutions that have worked for many people and can be tailored to your needs.

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Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. April 12, Unlike fat parked on the hips and thighs, fat around the middle produces substances that can create serious health risks. Where's the fat? The trouble with visceral fat Body fat, or adipose tissue, was once regarded as little more than a storage depot for fat blobs waiting passively to be used for energy.

Gut check A tape measure is your best home option for keeping tabs on visceral fat. From fat to disease Visceral fat can be measured in a variety of ways.

Visceral fat is implicated in a number of chronic conditions, including these: Cardiovascular disease. How lose and prevent visceral belly fat Where you tend to gain fat depends on your genes, your hormones, your age, your birth weight smaller babies more readily add belly fat later in life , and whether you've had children women who have given birth tend to develop more visceral fat than women who haven't.

Here are some approaches that may help: Keep moving. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

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Lose Weight and Keep It Off Successful weight loss depends largely on becoming more aware of your behaviors and starting to change them.

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I want to get healthier. Have a friendly competition with a buddy to reduce weight. Hey Anthony, at least Paul is an honest person seeking solutions to his problem. Good luck with yours, going to take some major changes for you to find happiness and peace. It took me 35 years of losing 50 lbs and gaining 60 to realize that a program like Weight Watchers, Jenny Craig, keto or fasting was not going to save me.

I had to change my behavior and I had to do it one step at a time. I decided to eat fruit every day. One serving of fruit and I was done. After about 3 weeks, eating fruit became a normal part of my day: a habit.

My next goal was lean protein, then veggies, then a 5 minute walk… I probably averaged 1 small change each month. My weight loss was slow and steady. After a couple of years I lost lbs and gained a positive attitude and a lot of healthy habits.

That was 15 years ago, so it seems sustainable…. I was able to eliminate my visceral fats in with a day program. The program is a life changer because it taught me the right approach to eating meals and the portions.

Who says you have to go hungry or diet to reduce weight? Because of this program, I was able to maintain fit upto now.

Help me I have 4 heart conditions plus edemia. I can barely walk my lungs are filling with fluid because of this. Then it starts right back up water weight they call it puff huff I am disgusted.

I only feel like resting and sleeping and drinking my water. My weight keeps going up. Oh I have gastro intestinal bleeding too an ulcer in my stomach and bleeding hemorrhoids inside and out. Now what help fatty. Hi helping Fatty. But , I do have heart issues along with COPD, Sleep apnea and rheumatoid arthritis.

I am the very same. This year my weight too has increased up into lbs, I struggle to take it off. Its frustrating to no end , exspecially when you try hard to feel better. My prayers go out to you in this struggle. Try to start doing some exercises while seated every day for about 10 mins.

Leg lifts. Arm lifts. Patting your body firmly to aid your circulation. Make this a regular habit. Eat more green vegetables with protein and leave out all carbohydrates and all processed foods.

Soon the benefits of fresh foods with protein the size of yours closed fist will bring you healing. All the best. This article is missing information about people in perimenopause and menopause and how hormone changes impact visceral fat and health risks that result.

If being healthy, was only about eating right, exercise and sleep. As much as I love wines I thought they were a big contributor to an excessive waistline, no? I was eating beans and green veggies only for 8 weeks, no sweet , no soda,no meat no bread. Did sit ups every day. My stomach is the same size.

Dose people who write all dose food tips are making crap up just to have something to write. No education in fitness health. If you wann get rid off stomach fet you need to get liposuction and tummi tac surgery.

Do your research but I can tell you first hand it works. Now I have a BMI of Wish me luck. I pray for all who struggle with losing weight and being healthy. I think we should support each other and be positive.

Peoples honest tips are appreciated. Before I eat anything I ask myself is this good for you? Will it nourish you? So far the weight loss is incredible! All good deeds will be blessed and surely our evil Deeds will have their day too.

Look at all the people who have expired from this this will not go unpunished. But the main focus is these doctors are not handling this situation correctly. After anybody that has been diagnosed with diabetes. These people are not dealing with this situation correctly thousands of lives are being lost because of their inadequacy.

It is a pandemic this is a pandemic. Instead, go and see a registered dietician to figure out what works for you.

First of all calories a day is WAAAAAAY too low for most adults, calories depending on weight and height is more reasonable for an adult male. You should get a calorie counter app that will tell you how many calories you need to consume to lose weight.

Second of all you need a BALANCED DIET. That means a combination of carbs, fruits, veggies and protein. You need to work out your whole body and that includes doing a combination of cardio and strength training exercises to lose weight.

Mo Reid, I like your strategy. I need to try that. As nothing else has worked for me. I just know if I have enough time left. No sugar, pies, cakes, breads, milk, butter, cookies, or candy. No fat food like meats. No late snacks before bed time. Also No beer.

I would be willing to try this if the program was described in detail and the costs were presented in total — rather than by the day. Programs that are NOT upfront about these details indicate to me that they have something to hide. As a researcher myself, this program makes a lot of promises and goes out of its way to hide details supporting claims.

Sugar will be my undoing. I have no desire to control it or reduce my intake of it. Yet I am unhappily overweight. What to do? I suppose I will just have to get some self control building skills.

Eay less, do more and do it with the knowledge that I am not going to SEE a difference before I FEEL a difference. Your attitude is going to get a boost from the endorphin release which is no small potatoes…. pardon the high carb pun. That attitude boost is essential to recognize and hold stock in while physical changes catch up.

This phase could discourage most efforts as non effective but trust when I say that there is NO EASY WAY!!

Nothing good comes easy and hard work is still the only way to succeed! There is no substitute for HARD WORK!! Your gonna want to quit before you get started if you seek immediateb validation from the scale or mirror. Your receptors have to be on ultra high alert to benefit from the natural endorphin release you will experience from just a couple of days of healthy routine.

Remember only YOU can be honest with yourself, and truthfully sticking to a diet of unprocessed foods, no snacks beyond a cucumber or ice water, and portion control at each meal setting.

Add to this your increased physical activity and endorphins are going to easily take priority to the dopamine release experienced during snack time. Addiction has many faces, none so easily misperceived as a lifestyle than obesity. Excess drugging, drinking and sexing are all addictions, food is no different.

The lengths people go to hide consumption, the feeling of dread when its time to shop for clothing or go out in public are the equivalent of being put through a series of judgements by not just people or businesses, but society as a whole.

The human mind is the most powerful tool at our disposal, and making a choice is never easy, dedication to that choice is even harder still. I assure you with each minute that passes it will get easier.

Thats the endorphins and your senses kicking your self esteem in the rump, and for the first time in a long time, your eyes may not see what your body is up to, but your brain does. Soon after your skin will begin to melt, like a snow man from the head down. Results will follow and for some they will follow swiftly.

Will check back with results soon as I get some, positive or negative.