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To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today, in this two-part series we’re going to be answering the question of how to lose weight without counting calories with 7 science-backed steps. Next week we will talk about how to count calories properly for weight loss, for those that wish to. Let’s look at the advantages of NOT counting calories: #1. People are bad at it So bad that studies show subjects underestimating the amount of calories they eat by up to 47%. In another study of women reporting they couldn’t lose weight on a 1200 calorie diet, experts found they were actually eating up to 2500 calories a day in many cases. #2. Counting calories tends to put dieters in the wrong mindset When focus is on counting calories, people begin to ignore the quality of food being eaten.   Yes, you probably can lose weight eating small ramen noodles and twinkies… But do those foods give you good energy?   Or help your skin quality? Or make you feel good. Probably not. By not counting calories, you’re pretty much forced to focus on food quality for weight loss, which is a good thing. #3. It’s much simpler By not obsessing over every macronutrient and calorie you’re consuming life becomes significantly simpler. While counting makes sense for bodybuilders trying to reach -3% body fat or those who have hit a weight loss plateau, it usually becomes a burden for normal people who just want to be generally healthy. Here are 7 Steps for How to Lose Weight WITHOUT Counting Calories Step #1. Pair high protein meals with low carb vegetables Protein and vegetables are the two most satiating nutrients on the planet and have been shown to keep you from having cravings. The fiber from low carbohydrate vegetables combined with high protein foods creates one of the most satisfying meals you can eat. Step #2. Avoid unsatiating foods like the plague On the opposite end processed foods, flour, and sugar have all been shown to be unsatisfying leading to more cravings and thus calories consumption. It’s will be VERY difficult to lose weight if you eat these foods and are not counting calories. Step #3. Drink water like a camel Everyone knows water is important, but drinking more can also help you lose weight.  It has been shown to increase metabolism by 3-11% and eliminate pesky hunger cravings. Step #4. Use Decaf Coffee or Peppermint Tea to Blunt Cravings In order of craving killers, decaf coffee, then peppermint tea, and then regular coffee have all been shown to help blunt hunger cravings. So when you start craving sweets or food you shouldn’t eat, drink one of these. Step #5. Use the craving question Lot’s of people say things like “I’m hungry” and go eat without actually listening to their body to see if that is true or not. When hunger hits ask yourself this question, “Am I hungry enough to eat a salad?” Often times, the answer is no and you’re not actually hungry, you just have a craving. The brain is just trying to get a little hit of dopamine because it’s bored and you need to train yourself to distinguish between real hunger and cravings. Listening to the body is uber important for those not counting calories. Step #6. Sleep like a bear in hibernation Loss of sleep has been directly linked to higher resting cortisol levels and stronger cravings. So get lots and lots of sleep (which you should be doing anyway). Step #7. Mediate Early research has shown that mediation can help with both binge eating and emotional eating. It’s been shown to help dieters naturally eat less by instilling a sense of mindful eating. This is where you’re slowing down to actually enjoy the foods you eat instead of pounding down meals like a humpback whale at a sardine factory. So get your Namaste on nerd family! http://www.webmd.com/balance/features/meditation-hypertension-and-weight-loss

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The Biden administration has proposed a plan to allow Medicare and Medicaid to cover obesity medications like Ozempic and Wegovy, which are currently only covered for patients with diabetes or heart disease. A University of Michigan poll shows strong support among older adults for this coverage, but cost remains a concern, as these drugs can exceed $1,300 per month. Dr. Lauren Oshman emphasizes their effectiveness in helping patients lose significant weight and reducing risks associated with chronic conditions, though the decision on coverage will ultimately be made by the Trump administration due to timing.

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Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain: https://www.witsandweights.com/free/muscle-building-nutrition-blueprint — Are you stuck in a cycle of constant cutting without real progress? Could gaining weight be the key to finally achieving a leaner physique? What if embracing the scale going up is the breakthrough you need? Philip (https://www.instagram.com/witsandweights) explores the paradox of weight gain for fat loss in today’s episode. Discover how your fear of gaining weight might be holding you back and why a strategic muscle-building phase is the missing piece in your fitness journey. Learn actionable steps to break free from the constant cutting cycle and transform your body composition for lasting results. Philip shares real client stories, like Jenna, John, and Mark, whose journeys illustrate how building muscle while temporarily gaining weight can lead to a leaner, stronger, and more defined physique. Whether you're frustrated by slow progress, unsure how to manage a surplus, or looking for clarity on this counterintuitive approach, this delivers the mindset shift you need. *Today, you’ll learn all about:* 0:00 Intro 1:40 The constant cutting trap and metabolic adaptation 4:44 Why building muscle is key to fat loss success 8:18 Body composition math: How gaining weight leads to leanness 11:10 Energy requirements for muscle growth 13:52 Step-by-step guide to starting a muscle-gaining phase 17:25 Training and tracking strategies during a surplus 18:31 Avoiding pitfalls like gaining too fast or cutting phases short 22:07 Patience and mindset: Trusting the process for long-term results 26:30 Outro *Episode resources:* Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain: https://www.witsandweights.com/free/muscle-building-nutrition-blueprint 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 👥 Join our Facebook community for live Q&As & support: https://bit.ly/3vyLDqO ✉️ Join the FREE email list with insider strategies and bonus content! https://witsandweights.com/email 📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! https://www.witsandweights.com/blog/macrofactor 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs: https://boostcamp.app/#witsandweights 🩷 Leave a 5-star review if you love the podcast! https://podcasts.apple.com/us/podcast/wits-weights-nutrition-lifting-muscle-metabolism-fat-loss/id1591502355

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The actress penned an essay discussing how losing nearly 150 pounds caused people around her to treat her differently.

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When it comes to managing weight loss in individuals with type 2 diabetes, medications that target blood sugar control can also have the added benefit of promoting weight loss. Two common medications used for this purpose are Ozempic and Semaglutide. Both belong to a class of drugs known as GLP-1 receptor agonists, which work by mimicking the action of a hormone called glucagon-like peptide-1 (GLP-1) that helps regulate blood sugar levels and can also help reduce appetite and promote weight loss.

Ozempic

Ozempic is a brand-name prescription medication that contains the active ingredient semaglutide. It is approved by the FDA for the treatment of type 2 diabetes and has also been shown to be effective for weight management in individuals with or without diabetes. Ozempic is typically given as a once-weekly injection and works by increasing insulin production, decreasing glucagon secretion, and slowing gastric emptying, all of which can help improve blood sugar control and promote weight loss.

One of the key advantages of Ozempic is its convenience as a once-weekly injection, which can make it easier for patients to adhere to their treatment regimen compared to medications that need to be taken multiple times a day. Additionally, Ozempic has been shown to be effective in reducing HbA1c levels, a measure of long-term blood sugar control, as well as promoting weight loss in clinical trials.

Common side effects of Ozempic may include nausea, diarrhea, and stomach pain, but these typically improve over time as the body adjusts to the medication. Ozempic may also increase the risk of thyroid tumors in some animal studies, so it is important for patients to discuss any concerns with their healthcare provider before starting treatment.

Semaglutide

Semaglutide is the generic name for the active ingredient found in Ozempic and can also be found in a higher dose formulation called Wegovy, which is specifically approved for weight management in individuals without diabetes. Like Ozempic, Semaglutide works by mimicking the action of GLP-1 to help regulate blood sugar levels and promote weight loss through a variety of mechanisms, including reducing appetite and increasing feelings of fullness.

Studies have shown that Semaglutide can lead to significant weight loss when used in combination with a reduced-calorie diet and increased physical activity. In clinical trials, patients taking Semaglutide experienced greater weight loss compared to those taking a placebo, making it a promising option for individuals struggling to lose weight through diet and exercise alone.

As with any medication, Semaglutide can cause side effects such as nausea, vomiting, and diarrhea, but these typically improve over time. Patients considering Semaglutide for weight management should work closely with their healthcare provider to monitor their progress and adjust their treatment plan as needed.

Comparing Ozempic and Semaglutide for Weight Loss

When comparing Ozempic and Semaglutide for weight loss, it is important to consider factors such as dosing frequency, efficacy, side effects, and cost. Both medications have been shown to be effective for weight management, but they may be prescribed for different populations based on their specific needs and goals.

Overall, choosing between Ozempic and Semaglutide will depend on individual factors such as the presence of diabetes, weight loss goals, and preferences for dosing frequency. Patients should work closely with their healthcare provider to determine the best treatment option for their unique situation and to monitor their progress over time.

Summary and FAQ

In conclusion, both Ozempic and Semaglutide are effective medications for weight loss in individuals with type 2 diabetes or without diabetes. These medications work by mimicking the action of GLP-1 to help regulate blood sugar levels and promote weight loss through various mechanisms. Patients should discuss the benefits and risks of each medication with their healthcare provider to determine the best treatment option for their needs.

Here are some frequently asked questions about Ozempic and Semaglutide for weight loss:

1. How do Ozempic and Semaglutide work to promote weight loss?

2. What are the key differences between Ozempic and Semaglutide?

3. What are the common side effects of Ozempic and Semaglutide?

4. Who is a good candidate for treatment with Ozempic or Semaglutide?

5. How can patients work with their healthcare provider to monitor their progress while taking Ozempic or Semaglutide for weight loss?

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