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They checked and found that my cancer cells were active, so I stopped taking XX product. In exploring the concept of dieting, the participants in this study had certain perceptions related to weight loss. The same description of diet as consuming balanced and healthy food was reported in other studies.

Similarly, adolescents with overweight and obesity perceived that individuals must reduce their food intake and skip meals to lose weight. Rice is the staple food of half of the world's population, 14 including the Malaysian population. According to Malaysian Adult Nutrition Study, nasi putih or cooked rice is consumed by For a Bangladeshi in New York City, eliminating or reducing rice consumption would be unfeasible because rice is an important dietary staple.

Many of the participants employed various methods to lose weight, which were also noted among other populations; for instance, the participants of a study on obesity in Australia attempted to lose weight through various techniques numerous times in their lives and sometimes concurrently. The growing number of population attempting to lose weight might reflect the global increase in the prevalence of overweight and obesity.

However, some studies have revealed that previous repeated weight loss attempts negatively affect current weight loss outcomes. Fewer previous weight loss attempts with assistance from a dietitian or a commercial weight loss program were associated with greater current weight loss. Similar to other studies, our study found that dietary strategies and exercises were frequently adapted as measures to lose weight.

However, they found that dieting was more commonly practiced compared to physical activity. Another study found that female participants commonly used diet supplements, laxatives, or diuretics, induced vomiting, or underwent a prolonged fasting in their weight loss stage. In contrast to our study, a research in Australia demonstrated that commercial weight loss programs, such as Weight Watchers and Jenny Craig, were the most popular weight loss techniques. Despite various health promotions focusing on reducing weight to prevent chronic diseases, some of the participants had never attempted weight loss, and they were even happy with their current status.

A study in Portugal indicated that nearly Therefore, they were easily dissatisfied if they did not experience significant weight loss. The intention to be healthy and fit through the reduction of body weight was frequently mentioned by the participants. In addition to mobility improvement, overall health and well-being were among the most common motivating factors for individuals living with overweight and obesity to maintain a healthy diet. External environment and innate biological predispositions play an important interaction and influence on weight loss and weight gain.

Individuals, including spouses, family members, and friends, within the immediate environment serve positive and negative roles. These social networks not only provided support to initiate and continue their efforts to lose weight but also introduced various products and programs to the participants, thereby either motivating them to lose weight or discouraging their weight loss efforts.

Individuals with overweight and obesity might compromise their dieting strategies to match the different preferences of their spouses. Weight loss efforts become a failure because of the habits of eating in large quantities, predisposition for wanting sweet and unhealthy foods, and eating outside after exercising. In a study in Massachusetts, individuals who skipped breakfast and consumed a higher proportion of breakfast or dinner in a restaurant were at a high risk of obesity.

Food cravings, particularly for sweets, were an important limitation to weight loss programs among women with overweight or obesity in Iran.

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More than half of the participants with pre-obesity and obesity in a weight loss program described themselves as being addicted to food. The participants committed that they lacked motivation and selfcontrol strongly related to the food habit and exercise compliance. These issues were among the most common barriers identified in various studies.

They related dieting to the feeling of hunger, and this observation was similarly reported among Iranian participants. Many of the participants were demotivated when the weight loss strategy failed to help them lose weight or if they regained the weight that they had initially lost. The non-sustainability of weight loss and the experience of weight cycling were common limitations. In a previous study, These cyclers were more likely to undergo binge eating, suffer from remarkable body image disturbance, and drive for thinness.

In conclusion, this study explored real-life weight-loss experiences among people living with overweight and obesity. This study also provided a new basis for further investigations and improvements on current health promotion strategies. The misunderstanding of the concept of dieting should be corrected, and appropriate concepts should be adopted into local culture and food habits. The importance of retaining the core elements of our traditional diet, which include rice, should be emphasized.

Various healthy and scientifically proven weight loss strategies should be explained and realistic expectations and outcomes should be established. Our results provided relevant insights into the MyBFF Work to ensure the acceptability, sustainability, and effectiveness of this weight loss intervention program. We would like to thank the Director General of Health for giving us his consent to publish this paper.

We are also grateful to the Ministry of Health and our institution. Finally, we express special appreciation for all the participants who agreed to participate in this study. National Center for Biotechnology Information , U. Korean J Fam Med. Published online Jan Find articles by Tengku Alina Tengku Ismail. Find articles by Rohana Abdul Jalil. Find articles by Wan Rosli Wan Ishak. Find articles by Noor Fadzlina Hamid. Find articles by Wan Suriati Wan Nik. Find articles by Hamid Jan Jan Mohamed.

Find articles by Nor Haslina Mohd. Find articles by Wan Nor Arifin. Find articles by Mohd Ismail Ibrahim. Find articles by Rohaida Ismail. Find articles by Tengku Fatimatul Tengku Hassim. Find articles by Tahir Aris. Find articles by Wan Manan Wan Muda. Author information Article notes Copyright and License information Disclaimer.

Corresponding author. This article has been cited by other articles in PMC. Abstract Background A qualitative study providing an in-depth exploration of people's view and the increasing burden of overweight and obesity is required. Methods Thirteen focus group discussions involving participants from a weight-loss intervention program were conducted within the first 1 month of recruitment.

Results The participants understood dieting with various meanings, including skipping meals and removing rice from daily diets. Conclusion Real-life weight loss experiences and perceptions provided relevant insights into current weight loss management strategies. Participants A qualitative study using focus group discussions FGDs was conducted from September to December Thematic Analysis The note-taker transcribed the FGDs verbatim by referring to the audio-recording and field notes. The Concept of Dieting Many of the participants believed that dieting was related to the types and calories of the food that they consumed.

Weight Loss Strategies The participants were divided into two groups based on their previous attempts to lose weight. Outcomes of the Attempts Many of the participants expressed their frustrations when they were unable to lose weight despite their efforts to use various methods, including exercise. Motivation to Lose Weight The participants shared their experiences and commented on several elements that motivated them to apply various weight loss strategies. Limitations to a Successful Weight Loss Some factors were described as limitations experienced by the participants who aimed to lose weight.

References 1. Institute for Public Health, Malaysia. Kuala Lumpur: Institute for Public Health; National Health and Morbidity Survey non-communicable diseases, risk factors and other health problems: volume II. Global, regional, and national prevalence of overweight and obesity in children and adults during a systematic analysis for the Global Burden of Disease Study The incidence of co-morbidities related to obesity and overweight: a systematic review and meta-analysis.

BMC Public Health. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. Healthy strategies for successful weight loss and weight maintenance: a systematic review. Appl Physiol Nutr Metab. Prevalence of weight-loss strategies and use of substances for weight-loss among adults: a population study.

Cad Saude Publica. Weight control attempts among Portuguese adults: prevalence, motives and behavioral strategies. Acta Med Port. Attempts to lose weight among overweight and non-overweight adolescents: a cross-national survey. Contributions of weight perceptions to weight loss attempts: differences by body mass index and gender. Body Image. How people interpret healthy eating: contributions of qualitative research. J Nutr Educ Behav.

Ask the Diet Doctor: How Many Calories Should I Eat to Lose Weight?

BMJ Open. Interest in the Mediterranean diet began in the s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the U. Subsequent studies found that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease. The Mediterranean diet is one of the healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease.

It is also recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization. The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.

Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active. The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally. Healthy fats are a mainstay of the Mediterranean diet. They're eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease.

Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein LDL or "bad" cholesterol levels. Nuts and seeds also contain monounsaturated fat. Fish are also important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.

The Mediterranean diet typically allows red wine in moderation. Although alcohol has been associated with a reduced risk of heart disease in some studies, it's by no means risk free. The Dietary Guidelines for Americans caution against beginning to drink or drinking more often on the basis of potential health benefits. The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they'll never eat any other way.

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This content does not have an English version. This content does not have an Arabic version. For my and others reference, 1. Losing weight is unique to everybody and depends on a number of factors such as what you eat when not consuming smoothies, exercise especially the type , stress, and sleep. Place all of the ingredients into your high-speed blender and blend for around seconds or until nice and smooth :. Donna here.. Also, any thoughts on breakfast and lunch smoothie daily with 1 healthy clean meal for dinner? Fruit or veggies in between. Both flax and chia are perfectly fine.

I prefer to rotate, mainly to save money. I recommend one smoothie and two meals a day. Fruit and veggies are goods in between snacks. I am 16 and am about 15 pounds over the recomended weight for my height and age. Is there any way to drop 10 pounds in 1 week. I know it may not sound exactly safe. But I am in desperate need to loose the weight fast. And my boyfriends extended family is coming in to town for a few days and I want to feel comfortable in my body around them. Yes you can, try the military diet will you lose 10 pounds in 3 days, Google it, my Dr told me about it, and i looed it up read about it, but i have not tried it yet, good luck.

Your doctor recommended a rapid weight loss plan of 10 pounds in 3 days? Your doctor should have his license revoked. That is incredibly unsafe. The safest weight loss plan is at the very least lbs per week. If a doctor is telling you ways to lose 10lbs in 3 days, find another doctor. Me and my husband have done it a couple times when wanting to lose some quick weight, but got SO sick of the soup both times, and you had to follow a regiment of specific foods for each day.

Be happy with yourself. I have a daughter named Hannah :. Is she is always worried about her weight also. Your beautiful the way you are.

How to Flatten Your Belly in 10 Days

And I know your boyfriend and his family will love you no matter what. Will this be ok to add 1 teaspoon to my smoothies? You should consult a medical professional. The other ingredients you mentioned are great! Hi Ryan I was wondering is there something I can substitute for the coconut oil? I am allergic to coconut I love these smoothies but am wondering if anything will change with the oil?

Hi Ryan, I need to loose forty pounds in order to go into the Navy. The ingrediants I have at my house are bananas, flaxseed, chiaseed, cinnamon, almond milk, coconut water, dates, and Pb2 peanut butter. How much of each of these would I need to put into my smoothie? And oh, protein powder. Hi Jesse, I just made it and what I did is put a cup of loose and fresh spinach not baby since I did not have Kale, and to keep it low fat since I did not have yogurt, I put half a cup of water and half a cup of Organic classic vanilla soy beverage and no stevia.

I am new at it and hope to loose 27 pound for summer in a smart way and without feeling hungry all the time! You can substitute gelatin, a nut butter, or Greek yogurt for comparable protein, or simply omit. His smoothie recipes are A. I have one of his smoothies after a 4min warmup in the morning. Then I do 20min on the elliptical at home. My goal is lbs.

Good luck to you, Mary. I live in an area where I may not be able to find flaxseed and definitely chia seeds. Where would I find these items? Also, the only place I could find coconut oil was target. I was using it for my hair. The label says expeller pressed organic coconut oil. Is this alright to use? Or should I order it online? I use coconut oil in my hair too. The expeller pressed is usually refined and not meant for consumption.

Mountain Rose Herbs also carries coconut oil. Ghee is a great substitute for coconut oil. I made a smoothie today it was great 3 strawberries Handful blue berries Half cup mug of water Half cup full fat Greek yogurt Half avocado One banana Little bit of almond milk Is this ok am a bit unsure, going to incorporate ghee in my next shake when u said cup unsure what size u meant. That smoothie looks great, Rahima! Smoothies are typically 1 to 2 cups in volume, but can be much more if you desire.

Hello Ryan. My name is Grace. I really need to loose some weight in order to fit in my dresses again. Pls how do I blend that to get a good smoothie n how do I make yogurt? Thank u. That should taste pretty good. Simply add the ingredients to your blender and blend away for about seconds. You may want to search the internet for yogurt making instructions. Hi Ryan.. I actually recommend 2 regular meals and one smoothie, Erica. That way your digestive system is not working while you try to sleep.

Hi Ryan, should I be drinking one type of smoothie everyday or rotate to different smoothie versions you have mentioned? I typically have about the same smoothie, give or take an ingredient, for weeks at a time. Do you have a smoothie website aside from this where we can msg for advise rather than on a wall? I had cancer and so my taste buds are a mess. Just fill out my Contact form link at bottom of site. The recipes above are the best I have to offer for weight loss. Sounds like you may need to tweak them to suit your needs.

I am a teen and kind of obese. I have decided to undergo this weight loss journey. I would appreciate recommendations. Hi Ryan, You are a wonderful person for providing this information. What about apple cider vinegar. What benfit if any is there to adding to a smoothie?

I understand d there are great health benefits to using. Thanks, Lisa from Massachusetts. Hi Ryan, great combos in your recipes! Please let me know your thoughts on my typical smoothie to make it a whole meal…I try to add nuttiest boosts so I can mask them and still consume them. I am a vegetarian. I have a small glass for breakfast snd another smsll one for lunch. I have two regular meals after that.

Thank you very much!! On first glance your smoothie looks fantastic and quite healthy. Would you mind terribly providing the amounts for your ingredients? Thank you. However, it offers so many other health benefits that I encourage you to include it. Hi ryan Please confirm the following recipe is correct or should be avoided for weight loss smoothie. Please suggest will the above smoothie will be helpful to loose weight or it may gain weight.

Awaiting for your responce to he earliest. Did you read the article above? Please read the article and my article on healthy fats linked to above. And can i use the superfood recipes to or is it best too stick with the green ones? Natural protein sources Greek yogurt, gelatin, kefir, avocado, chia seeds, goji berries are preferred, but in a breakfast smoothie for someone who needs ample protein first thing in the morning supplementing with a protein powder is perfectly fine.

Actually, the protein I recommend, Sun Warrior, is more like a multivitamin with protein. Superfood smoothie recipes are all excellent for weight loss. Better yet, do green smoothies with superfoods! Is that too much Im confused with all the information. Please help, Annmarie. It is high in sugar with all the sweet fruit.

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Strawberries are good. Use only pineapple or mango. Please read this post and comments in its entirety. I recommend a smoothie for breakfast and two regular meals. Your smoothie could use more fat avocado and coconut oil and less sugar. Try honey, maple syrup, or stevia as the sweetener. Ryan I tried it. Yesterday I got real weak so I will go back on it this weekend and get me some coconut oil and some stevie sweetner thanks.

If you have a challenge with chewing food than perhaps an exception can be made to have 2 smoothies a day, Chido. Long term, I would try to consume just 1 smoothie and 2 meals though.

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  7. I have lost 10 lbs over the last eight weeks after increasing my water intake and starting on the green smoothies for either breakfast or lunch. I began working out this week and I purchased some Sun Warrior chocolate protein powder to have a protein shake after my workouts per the advise of a physical trainer that I follow..

    Great to hear you started working out. I noticed that my smoothies after I make them are a very good color of blue or burgundy but after a night of being in the refrigerator 6 hrs. I do use spinach, flax seed grounded , and hemp protein. Hi Chris! I too have been trying to lose weight.

    Hi Erica, can I ask, do you also have normal breakfast and smoothie or does the smoothie replace the normal cereals, etc. Thanks, Camelia. I want to try smoothies for losing weight but have no idea how to go about it. The recipes are great but when should they be consumed?

    Is it replacing a meal or meals? How many smoothies should one consume in a day? Most people, including myself, have a smoothie for breakfast, then two regular meals for lunch and dinner. You could also replace a second meal, usually lunch, with a smoothie. Pay attention to your body and how you feel if you try two smoothies a day. Hi Ryan, you advocate smoothie for either breakfast or lunch but I was wondering if it could work to have my smoothie for dinner instead. Would appreciate your thoughts … I have so many things on after work over the course of a week that I thought I might like to smoothie it as a quick dinner which would stop any snacking to get through my studies etc.

    Great site, no messing about, no hidden agenda and buying, simple, straightforward and open; thank you. Will try the smoothies, shopping for ingredients tomorrow. Thanks so much. I love your site — thank you!!!! It has helped me so much in making smoothies. When I look at my ingredients, the fruits are really adding a lot.

    I was using Fitness Pal to calculate what my tally was, and you can go down the list, with coconut milk, cacao, chia seeds, spinach, sun warrior, and then there is the banana, or other frozen fruit — it really pops all the numbers up. Since the sugars are coming from fruit and not junk, does it really matter? This is usually my noon meal. Oh, and I love your superfoods, but do you try to incorporate them all everyday, or is that overkill? Thanks Again Ryan! Great questions. However, too much sugar even from fruit can be detrimental to your health. For some people a banana and frozen berries is too much sugar.

    The other ingredients in your smoothie also factor in. Fruit only smoothies can be sugar bombs and should only be consumed occasionally, say for dessert or a snack. For your everyday smoothies I would stick to mostly frozen berries and maybe a small banana. I prefer thickening my smoothies with avocado and chia seed gel instead of banana. When I first discovered the various superfoods I immediately ran out and bought them too : I have a few go to superfoods that I consume on a daily basis coconut oil, chia seed , others I consume fairly often maca, cacao, spirulina, goji berries , and the rest here and there.

    How often and which superfoods I eat changes from year to year based on my nutritional needs and listening to my body. However, you can consume a host of them daily, it just gets kind of expensive. Hi Ryan, I bought a powerful blender today and I was browsing for smoothie recipes. I tumbled across yours site , I am happy that I did.

    Wonderful recipes and I am planning to start right away. I have Hypothyroid and I read in an article that coconut oil helps in regulating it and in one of your comment you mentioned that Coconut oil is a super food like chia seeds. Thank you! I like the different recipes.

    I have my own that I created, but I love the Cayenne add to a smoothie. In almost 8 weeks of adding this to my diet everyday plus completely changing what I eat and weekly exercise routine I have lost 35 lbs. I have been out of town for work for Months, since my transformation I have had 3 co-workers buy blenders for their Hotel room and started doing what I do.

    I also had the head of Housekeeping yesterday ask me for my recipe as her and some of the Hotel staff were wondering what I was doing. I will check back often to get new ideas for my smoothie, but definitely adding the cayenne in. Congrats on losing 35lbs! Eating healthier, which usually includes smoothies, and exercising are two keys to shedding unwanted poundage. Love the ripple effect. Your smoothie recipe is right up my alley. Hi Eric. How many times a day did you drink the smoothie, to lose 35lbs in 8 weeks?.

    I am really wanting to find a good weight loss smoothie to try. Your smoothie sounds really good. Thank you, Lisa. I only drink one a day usually in the morning for breakfast. I also changed all my eating habits as well plus a weekly workout schedule. I hope you like it and it works out for you as did for me. Good luck! If you have any questions on what I did, please feel free to email me at ericmcarthur73 yahoo. Thanks for this inspirational smoothie post! Congratulations on your weight loss as well! May I ask if your food changes included lower carb intake and eating clean opposed to processed food intake?

    I currently do zumba and kickboxing and have just started the healthy smoothie WOL 2x a day. Hi Ryan — I am new to this and need guidance.

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    My intention is to do this as a replacement for breakfast for the next four weeks and on occasion dinner to take down some pounds. Start with 1 teaspoon and work up to tablespoons. The coconut oil will keep you satiated, increase your energy, and help you shed pounds among other health benefits. See my article on coconuts and coconut oil for more info. You might also rotate avocado into your smoothies on occasion, maybe in place of banana.

    Cinnamon and a high quality salt such as Celtic sea salt are other good additions. Your game plan of a smoothie for breakfast and periodically in place of dinner is perfect. Let me know when the extra poundage is gone :. You are a life saver! I have been wanting to make a good smoothie but I always felt like I was missing something! I am highly allergic to bananas and most smothies use them! I have been trying to figure out what to replace it with!

    I am going to buy avocado tomorrow!!!! Thank you thank you thank you! I Googled smoothie recipes and found yours! Gong to the store tomorrow when I wake up to buy the ingredients!! Thanks so much for posting this!!! I have been looking for a smoothie site and came across yours. Thank God for that I love it cant wait to start. Hello I just bought me the health master elite blender and plan on starting a smoothie diet monday and im looking for any help possible, I am new to all the coconut oil, and flax seed, and protein powder so any suggestions to help me out?

    Great to hear you purchased a good blender and are ready to rock-n-roll with smoothies. My advice is to start by having a smoothie for breakfast every day. I would find an edible coconut oil. Hi Ryan Just stumbled upon your site. I am in need of losing 25 pounds and want to lose it in a responsibly healthy manner.

    You have kept it simple and to the point. However, I am going to experiment with a make ahead version that I can keep in the fridge at work and give a shake when ready to consume. I think using greek yogurt and avocado will be key success factors in both keeping it thick and blended as well as support the weight loss. Bringing a smoothie to work for lunch is a great idea. Glass mason jar is ideal, but not always practical. Is it okay to make smoothie the night before?

    Hi ryan, i just recently had a baby and i need to lose weight and change my life. I have no idea about losing weight with smoothies. Can you give me some hints. I cant work out because i am a full time mom. I need healthy eating tips. Tired of being over weight. A desire to lose weight is where it all starts.

    I would begin by consuming a smoothie for breakfast every day. My site is full of recipes to choose from. Stick to berries and banana if possible. Although the occasional walk is always good. If you email me and provide more info I can point you in the right direction. Please read my response to other comments and if you have specific questions drop me an email.

    How long will it take for me to lose weight?

    I am new to the whole smoothie thing but I have started this week replacing breakfast with a smoothie. Eventually I want to replace 2 meals with a smoothie but I want to work my way up. This is what I have been putting in my smoothie:. I want to know if what I am putting in my smoothie is ok or what changes can I make? Or do you have a special recepie for a smoothie for people with insulin resistance?

    Your recipe looks good. Healthy fats are really important. Chia seeds are another ingredient I recommend, 1 tablespoon also. Additionally, you could add a dash of cinnamon and sea salt for added nutrition and taste. Substituting avocado for banana is something else to try. I was searching for smoothie recipes to aid in weight loss as well as healthy ingredients for immunity disorders to help curb my symptoms and decrease inflammation.

    Also, this is my most recent smoothie creation, Can you offer any alternate ingredients that might have been a better choice? Please see my recent article on reducing inflammation with smoothies. Immune disorders or auto-immune diseases are tricky. Below is a link to my immune boosting smoothies post.

    I prefer tinctures, but powders can be added to smoothies.