Have you ever noticed tiny spots, lines, or spiderweb-like shapes floating across your vision? They move as your eyes move and can be hard to ignore. These are called eye floaters, and almost everyone sees them at some point in life, especially as they get older.
Floaters are surprisingly common. Research shows that between 27% and 63% of people notice them, and one study reported that 76% of adults have experienced floaters. Most people hardly notice them, but about 76% feel worried and 33% say floaters affect their daily activities1,2.
Usually, floaters are harmless. However, a sudden increase in floaters, especially when accompanied by flashes of light or reduced side vision, can indicate a more serious eye problem. This may occur due to retinal tears or detachment, more commonly seen in individuals with high myopia (high minus power). In some cases, it may also be due to vitreous haemorrhage (bleeding in the vitreous chamber of the eye), particularly following eye trauma or in people with diabetes. Such symptoms require prompt medical attention2,4.
So, let us explore what causes eye floaters, why they happen more with age, and what you can do to keep your eyes healthy.
The eye is divided into 3 chambers, the anterior and posterior chambers and the vitreous chamber. The anterior chamber is the area right behind the cornea (the clear window of the eye). The posterior chamber is the area from the iris (the coloured part of the eye) to the anterior part of the lens of the eye. The vitreous chamber is the space behind the lens, and this is where eye floaters commonly originate. This chamber is filled with a jelly-like material called the vitreous gel, which has tiny fibres attached to the retina, the light-sensitive layer at the back of the eye that helps form the images that we see.
Floaters happen when the jelly slowly shrinks and clumps together. Some fibres break, and parts of the gel pull away from the retina. These clumps cast tiny shadows on the retina, which we see as moving shapes. Floaters can look like dots, lines, circles, cobwebs, clouds, or tiny flying shapes. They usually appear slowly and most of the time are harmless, so people hardly notice them.
Floaters move when the eyes move because they float in the gel, but they do not move exactly with the eyes. If you try to look directly at them, they seem to drift away. Blinking does not get rid of floaters2,4.
There can be many reasons for eye floaters, usually related to natural changes inside the eye, though injury or eye problems may occasionally play a role. Some of these include:
While many floaters are harmless, the way they appear and feel can differ from person to person. Let’s look at some common eye floaters symptoms.
Eye floaters can cause different visual changes, which may be mild for some people and more noticeable for others. These eye floaters symptoms often become clearer in certain lighting conditions or during eye movement and include:
To understand the cause of floaters, eye specialists ask important questions, such as how long have the floaters been present, whether they appeared suddenly, if there has been any recent eye surgery, or if there is a family history of retinal problems. The eye is examined using special lights and lenses to look for signs of bleeding, tears, or changes in the jelly inside the eye and to help identify whether the floaters are harmless or linked to retinal damage4,6.
Eye floaters can be grouped into different types based on where they come from and how they appear in the eye. This can help us understand why some floaters are mild and common, while others may be linked to eye problems.
Primary vitreous floaters are the most common type. They develop from changes within the eye jelly itself and usually appear slowly over time. These floaters are often seen as thin lines, threads, dots, or cobweb-like shapes that move when the eyes move. They are more noticeable against bright backgrounds such as a white wall or the sky. In most cases, primary floaters are harmless and become less noticeable as the brain adjusts to them.
Secondary vitreous floaters occur when materials that do not normally belong in the eye jelly appear inside it, for example, cells or blood. These floaters may look darker, larger, or appear suddenly. They are more likely to be linked with eye injury, bleeding, inflammation, or other eye conditions. Because they can be associated with damage inside the eye, secondary floaters may require medical evaluation6,7.
Based on the type of floaters, the treatment is decided.
Eye floaters are usually managed conservatively, as most floaters are harmless and do not require active treatment. Doctors often advise patients to observe the floaters and seek medical attention only if there is a sudden increase, flashes of light, or changes in vision. Treatment is considered only when floaters are severe, persistent, or significantly interfere with vision.
The methods to treat eye floaters depend on how many floaters are present, how large they are, and how much they disturb a person’s vision.
Each eye floater treatment has its own benefits and risks, and not all floaters need medical treatment. Eye specialists carefully decide when treatment for eye floaters is needed. Let’s take a look at how to reduce floaters in eyes naturally5,6.
Certain nutrients and supplements, as listed below, can help protect the jelly inside the eye and may reduce the appearance of floaters.
Including these nutrients in your diet and taking supplements safely, as part of a balanced diet, can support the health of the eye’s jelly and may help reduce the effects of floaters5,8.
Eye floaters may be avoided by protecting the jelly inside the eye and reducing damage caused by harmful substances. The following lifestyle changes may help keep your eyes healthy and may lower the risk of floaters becoming more noticeable over time:
Floaters are usually harmless, but you should see an eye specialist immediately if you notice sudden changes like:
Eye floaters are a common part of ageing and are usually harmless. They happen when the jelly inside the eye slowly shrinks and forms tiny clumps. Most floaters settle on their own and do not affect vision. However, sudden new floaters, flashes of light, or changes in eyesight should never be ignored. Maintaining good eye health through a balanced diet, proper hydration, and regular eye check-ups can help reduce the risk and impact of eye floaters.
Eye floaters cannot be completely cured in most cases. Laser treatments or vitrectomy may help reduce or remove some floaters in severe cases.
Floaters are usually harmless small shapes in your vision, such as spots or threads. However, if you suddenly see many floaters or flashes of light, it could indicate a problem with the retina, and you should have your eyes checked by an eye specialist3.
Not drinking enough water may make floaters more noticeable. The jelly inside your eye is mostly water, so when you are dehydrated, it can shrink or change, causing spots or threads in your vision8.
Blue light from phones, tablets, and computers can affect the eyes, but it may not create new floaters. However, too much exposure may speed up changes in the jelly inside the eye, making floaters more visible and noticeable in your vision9.
High blood sugar can damage the jelly inside the eye. In people with uncontrolled diabetes, the most common cause of floaters is bleeding into the jelly (vitreous haemorrhage) due to changes in the blood vessels at the back of the eye, known as proliferative diabetic retinopathy5,8.
It is usually not safe to ignore eye floaters. They can make your vision blurry, hazy, or cause glare because small clumps in the eye’s jelly move into your line of sight. This can make daily tasks like reading, driving, or close work harder2.
1. Zhang B, Liu H, Zhu H, Sun X, Gao R. Knowledge, attitudes, and practices regarding floaters among patients. Frontiers in Medicine. 2025 Jul 9;12. Available from: https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2025.1579435/full?utm_source=chatgpt.com
2. Lumi X, Hawlina M, Glavač D, Facskó A, Moe MC, Kaarniranta K, et al. Ageing of the vitreous: From acute onset floaters and flashes to retinal detachment. Ageing Research Reviews [Internet]. 2015 May [cited 2019 Feb 28];21:71–7. Available from: https://www.sciencedirect.com/science/article/pii/S1568163715000343
3. Eye floaters: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2020 [cited 2026 Jan 28]. Available from: https://medlineplus.gov/ency/article/002085.htm
4. Bergstrom R, Czyz CN. Vitreous Floaters [Internet]. Nih.gov. StatPearls Publishing; 2022 [cited 2026 Jan 28]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470420/
5. Skowronek J, Święch A. Vitreous floaters – etiology, diagnostics and treatment. OphthaTherapy Therapies in Ophthalmology. 2023;10(2):103108. Available from: https://www.researchgate.net/publication/373848805_Vitreous_floaters_-_etiology_diagnostics_and_treatment
6. Milston R, Madigan MC, Sebag J. Vitreous floaters: Etiology, diagnostics, and management. Survey of Ophthalmology. 2016 Mar;61(2):211–27. Available from: https://www.vmrinstitute.com/wp-content/uploads/2018/10/Floaters-Survey-Ophthalmol-2016.pdf
7. Ivanova T, Jalil A, Antoniou Y, Bishop PN, Vallejo-Garcia JL, Patton N. Vitrectomy for primary symptomatic vitreous opacities: an evidence-based review. Eye [Internet]. 2016 Mar 4 [cited 2022 May 6];30(5):645–55. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4869141/#__sec3title
8. Burakowska A, Święch A. The Role of Nutritional Supplementation and Lifestyle Modification in Patients with Vitreous Floaters. Ophthalmology [Internet]. 2025 Jul 2 [cited 2026 Jan 28];28(1):28–32. Available from: https://www.ophthalmologypoland.com.pl/pdf-207088-126689?filename=The%20Role%20of%20Nutritional.pdf
9. Chen J, Wu H. Blue light from electronic devices may be an important factor for vitreous floaters. Medical Hypotheses. 2020 Jun;139:109698. Available from: https://pubmed.ncbi.nlm.nih.gov/32244150/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
All of us need some morning fuel to start our day, don’t we? For some, it is tea and for others, it is coffee. But do you know that coffee is more than just a morning beverage? Particularly the black coffee? Black coffee has recently gained popularity among individuals trying to manage weight as it may have weight-management benefits1.
Black coffee may have several benefits that can support your weight management journey; however, it is essential to understand its effects and potential drawbacks. In this article, we will discuss aspects like black coffee benefits for weight loss, how to make it, and its side effects to help you make the right decisions.
Black coffee may be able to help with weight management, especially when combined with a healthy lifestyle. It contains bioactive compounds such as caffeine and trigonelline, which may improve body composition and metabolism in individuals who are overweight2. Some studies indicate that unsweetened caffeinated or decaffeinated coffee is linked to less weight gain over time1. Hence, the weight management effect of coffee is more prominent when it is plain and unsweetened.
In short, black coffee for weight loss may support weight management when paired with appropriate lifestyle and diet strategies and is best planned by a nutritionist to achieve good results.
Black coffee might help you support weight management through several mechanisms. Here are a few of them:
Caffeine, which is one of the main components in coffee, helps stimulate the central nervous system and improve metabolic efficiency. This may help the body burn more energy even when you are at rest3. A study published by The American Journal of Clinical Nutrition suggests that coffee/caffeine increases the calorie and fat burn in both obese and lean people4. This is because caffeine helps the body produce more heat and release stored fat, which can be used by the body for energy. This might be helpful for people who are trying to reduce or manage body fat3. However, it is recommended to consult a healthcare professional before increasing your caffeine intake.
Coffee might help reduce hunger by influencing the body’s hunger and fullness signals. It can reduce the hormones that make you hungry and enhance the signals to make you feel full, especially after a meal. It also slows down the release of sugar into the blood. Overall, although coffee might help reduce your appetite, its effects vary from person to person3.
Black coffee, when consumed without sugar, cream or milk, has very few calories5. This makes it an good replacement for high-calorie beverages like sweetened coffee, soft drinks, or packaged juice. Choosing coffee over such beverages helps with reducing unnecessary calorie intake.
Studies indicate that consuming a caffeinated drink, such as black coffee, before exercise might help you burn more fat during workouts. Along with increased fat utilisation, caffeine also improves oxygen use during moderate-intensity workouts, whether you have eaten or not. Additionally, it can also improve alertness and energy, which might help you move more or exercise longer with better focus1.
Note: Drinking coffee may cause stomach discomfort in some individuals5. Therefore, avoid drinking coffee on an empty stomach or take it with a small snack, such as biscuits or nuts, to avoid acid reflux.
Some short-term studies suggest that caffeinated coffee might help the body process blood sugar. In a small study involving obese men with higher fasting blood sugar levels, men who consumed caffeinated coffee showed better glucose control after meals compared to those who consumed decaffeinated coffee or no coffee at all. The study also showed a reduction in waist size in the caffeinated group, showing that coffee may help support metabolic health1. Hence, coffee might help control blood sugar level, which in turn might help support fat metabolism and manage weight over time.
Now that you know the black coffee benefits for weight loss, it is also important to know how to make it to get the best out of it. Here is how to make black coffee for weight loss at home.
Enjoy your coffee once it is fully ready. Note that coffee alone cannot contribute to weight loss; you will need to combine it with proper exercise, diet, and lifestyle for the best results.
Although black coffee has many potential benefits, its excess consumption might cause several side effects. Following are some common side effects of black coffee:
The caffeine in coffee stimulates the central nervous system, which in turn triggers the release of adrenaline (a hormone). This might make you feel anxious or increase the risk of anxiety if consumed in excess. Studies indicate that this is more likely to happen when caffeine intake is more than 400mg1,6.
Although moderate coffee consumption is beneficial for the heart, its brewing method is very important. Boiled or unfiltered coffee might have excess diterpenes, which can increase blood cholesterol levels and that, in turn, can increase the risk of heart disease7. In addition, excess caffeine might also cause heart palpitations (a sensation of increased heart rate)5.
Since coffee is acidic in nature, excess coffee consumption might increase stomach acid production, causing gastric issues like acid reflux and peptic ulcers. This might lead to discomfort and long-term digestive issues3.
According to some studies, coffee might significantly interfere with sleep, reducing it by approximately 30-45 minutes1. It might also cause insomnia-related symptoms like trouble falling asleep, frequent awakenings during the night, and feeling sleepy during the daytime8.
The excess consumption of coffee might cause dehydration as it has a diuretic effect. This means it can increase urine output, thus leading to fluid loss3.
Although black coffee may offer some benefits for weight management, it is surrounded by many myths and misconceptions. Here are a few common ones, along with the facts.
1. Myth: Coffee alone is enough for weight loss.
Fact: No, coffee alone cannot significantly reduce weight. It might help increase metabolism and suppress appetite3, but effective weight management needs a balanced diet with calorie control and regular physical activity.
2. Myth: Consuming more coffee means more weight loss.
Fact: This is not true. A moderate amount of coffee consumption might help you in managing weight, while excess coffee consumption is associated with several health issues like anxiety, gastric troubles, and sleep issues3.
3. Myth: Black coffee or caffeine works the same for everyone.
Fact: This is false. Everybody processes caffeine differently; a moderate dose for one might be a high dose for someone else. Factors such as metabolism, body weight, and the use of several medicines might influence how caffeine affects an individual9.
4. Myth: Black coffee is effective at any time of the day.
Fact: No, this is not true. Consuming coffee in the morning may be more beneficial because it won’t disrupt the sleep pattern and may help reduce inflammation that occurs earlier in the morning10. Consuming coffee late at night might interfere with your sleeping patterns; therefore, studies recommend drinking coffee at least 8 hours before you sleep1.
5. Myth: Decaffeinated coffee does not play any role in weight management.
Fact: This is not true. Decaffeinated coffee, like caffeinated coffee, is linked with less weight gain, suggesting that it might help with weight management1.
6. Myth: Black coffee can suppress appetite for a long time.
Fact: No, black coffee might suppress your appetite only temporarily. This is because the caffeine in the coffee stimulates the hypothalamus, a part of the brain that regulates hunger, making you feel fuller for a short period3.
Black coffee might help you in your weight management journey by playing a role in improving functions like metabolism and appetite control. However, you can get better benefits from it when you combine it with a healthy lifestyle, regular exercise, and a proper diet. Do not forget that moderate intake of coffee is crucial, as excessive consumption may lead to serious side effects. It is best to consult a healthcare professional for personalised advice.
Also Read: Jeera Water for Weight Loss: Benefits, How to Use & Best Ways to Drink It
Drinking 1-3 cups of black coffee between morning and early afternoon is suggested to help boost metabolism and suppress appetite.
While research on caffeine’s effect on men and women has mixed opinions, it boosts exercise performance in everybody. Simply thinking that you have had caffeine might improve your performance, while some studies show men might benefit a bit more11.
Consuming coffee every day may be linked to a lower risk of health issues like diabetes, stroke, breathing issues, memory decline, and some types of cancer like liver and uterine cancer1.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Waking up should be the best part of your day, but for a lot of us, it starts with a sharp pain the second our feet hit the floor. It’s that annoying, stabbing pain in your heel that makes you limp toward the kitchen or hold onto the wall just to get moving. If you’ve ever found yourself limping through those first few steps of the morning, you’re definitely not alone and this condition is known as Plantar Fasciitis.
In this blog, we will break down exactly what plantar fasciitis is, the common risk factors that trigger it, and the most effective exercises to find relief. By understanding how this condition develops and implementing targeted stretches, you can reduce inflammation and take the first steps toward a pain free recovery.
If you have been wondering ‘What is plantar Fasciitis?’, then here is the answer for you:
Plantar fasciitis is one of the common reasons for heel pain that stems from the plantar fascia, a tough band of tissue stretching across the sole of your foot. This tissue acts as a natural shock absorber that connects your heel to your toes and provides the essential tension needed to support your arch every time you push off the ground.
When this band becomes overstrained, irritated, or inflamed, the resulting discomfort is known as plantar fasciitis1.
Plantar fasciitis typically develops when the supportive tissue in your foot is overstretched, overused, or damaged let’s see what causes plantar fasciitis:
Since plantar fascia is the shock absorber of your foot, knowing these causes is the vital first step toward successful recovery. Identifying exactly what is straining this tissue allows you to move beyond temporary relief, ensuring long-term healing and mobility
While individual experiences can vary, the most frequently reported plantar fasciitis symptoms include pain and stiffness centred in the bottom of the heel that can range from a dull ache to a sharp, stabbing feeling.
Pain can often increase in following conditions:
Discomfort may set in slowly over weeks or months, though it can also appear immediately after a bout of intense exercise2.
Stretching exercises are considered to be one of the most effective nonsurgical treatments for improving pain and overall functional impairment of the foot and ankle. Following are some of the benefits of Plantar fasciitis stretches:
Regular stretching restores flexibility in the foot arch and ankle3. Better mobility makes walking, standing, and daily activities less painful.
When tissue is stretched, the fibroblasts (the primary cells in connective tissue) flatten and spread out. This physical change signals the cell to stop producing pro-inflammatory chemicals, thereby lowering inflammation and pain4.
Stretching helps strengthen the feet and calf muscles which helps in better stabilisation of feet5.
Stretching helps alleviate severe pain typically felt during the first few steps in the morning or after long periods of rest5.
Daily passive stretching improves blood flow by helping blood vessels widen more easily and stimulating the growth of new capillaries6.
Stretching exercises for plantar fasciitis offer superior long-term benefit when compared to alternative interventions like custom orthotics, night splints, and corticosteroid injections5.
In short, stretching exercises are simple, accessible and a cost-effective way to deal with plantar fasciitis pain.
Implementing a consistent stretching routine is a highly effective way to alleviate pain and improve the flexibility of plantar fascia and the surrounding muscles. Here are some best stretches for plantar fasciitis:
To make plantar fascia exercises a habit, integrate them into your existing daily routine, such as immediately after waking up or before meals and use visual reminders like sticky notes or small rewards to maintain consistency.
Note: It’s ideal to consult a physiotherapist to know which stretching exercises are best for you and perform under their guidance, especially when you’re doing for the first time, to understand the right positioning and movements and avoid any injury.
Stretching is one of the most beneficial things you can do for your mobility but doing it incorrectly can lead to injury or actually make your muscles tighter. Take care of the following while do these exercises:
Ultimately, prioritizing consistent practice and proper form over extreme intensity is the most effective way to achieve lasting flexibility and keep your body injury free.
Contact your healthcare provider if you experience any of the following symptoms:
Neglecting proper care can prolong recovery and intensify pain. Over time, chronic damage to the plantar fascia may develop, severely limiting your mobility and comfort. Seeking timely medical advice is essential for effective treatment and long-term relief.
Dealing with plantar fasciitis is definitely a painful thing, but the good news is that you have a lot of control over your recovery. The secret is simply staying consistent. By implementing these stretches into your daily life, like right after you wake up or while you are relaxing on the couch, you can calm that inflammation and build stronger, happier feet. Healing does not happen over a night, but small, steady steps make all the difference. Just listen to what your body is telling you, stick with your routine, and soon you may be able to have a comfortable walk.
Yes, even though stretching alone can significantly alleviate plantar fasciitis, it is most effective when used as part of a broader recovery plan. Regularly stretching the calf muscles and plantar fascia reduces the strain on your heel, allowing the inflamed tissue to heal more efficiently. To ensure a full recovery, experts suggest pairing these exercises with supportive arch inserts and proper rest to prevent further irritation2.
The fastest way to heal plantar fasciitis involves a combination of consistent stretching of the calf and plantar fascia alongside wearing supportive footwear or orthotics to reduce strain. You should also make use of RICE (Rest, Ice, Compression, Elevation) method and consider physical therapy to address the underlying biomechanical issues2.
You can alleviate plantar fasciitis at home by performing targeted stretches like the plantar fascia stretch, wall toe stretch, toe curls using a towel etc. These exercises effectively massage the tissue and reduce inflammation, providing self-guided relief from foot pain7,8,9.
To heal plantar fasciitis in children, the primary focus is on conservative management, a combination of rest, supportive tools, and specific exercises. Since a child’s foot is still developing, surgery and steroid injections are rarely used and are generally avoided unless all other options fail13.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove.
India is facing a rapidly escalating obesity crisis driven largely by unhealthy dietary patterns and sedentary lifestyles. It is affecting all age groups, including children, adolescents, and adults, and is eventually increasing the risk of long-term non-communicable diseases such as diabetes and hypertension1. Thus, addressing excess weight early through practical, sustainable dietary changes is critical for both individual health and national well-being.
For beginners, a simple, balanced diet plan to reduce weight provides a practical starting point to improve food choices, reduce excess calorie intake, and build healthy eating habits for long-term weight management. Therefore, through this article, we aim to guide beginners toward healthier food choices by outlining a practical and sustainable weight loss diet plan.
A weight loss diet is a structured eating plan designed to reduce overall calorie intake so that the body uses more energy than it consumes. This leads to a gradual reduction in body weight. Such plans typically involve choosing foods and portion sizes that supply fewer calories than the body uses, while still providing necessary nutrients for health. These diets may involve modifications tailored to individual needs and may include adjustments in macronutrient composition (carbohydrates, proteins, fats) and food quality to support sustainable weight reduction2.
For weight reduction, dietitians combine calorie control with balanced nutrition and behaviour strategies, such as portion control, increased intake of fruits and vegetables, and reduced consumption of high-energy, low-nutrient foods to help individuals achieve meaningful and maintainable weight reduction2.
Note: Any ideal weight loss diet should aim for gradual, maintainable weight loss rather than extreme restriction.
A diet plan for weight loss works by influencing the body’s energy metabolism, which governs how food is converted into energy, stored, or used for essential physiological functions.
Digestion of food breaks it down into absorbable nutrients, which are then utilised by metabolic pathways to meet the body’s energy needs or stored as fat when intake exceeds demand.
So, when calorie intake is reduced through a diet plan for weight loss, the body adapts by using stored energy (primarily from fat tissue) to maintain vital functions. This leads to a reduction in body weight. And as weight loss progresses, the body undergoes metabolic adaptations, including changes in resting energy expenditure and hormonal responses that regulate appetite and energy use3.
These adaptations explain why sustained weight loss requires consistent dietary control and why gradual, balanced calorie reduction is more effective than extreme restriction.
Note: The interaction between digestion (nutrient absorption) and metabolism (energy utilisation and storage) determines the success and long-term sustainability of a weight loss diet. Therefore, weight loss outcomes can vary from person to person and are significantly influenced by individual factors such as age, sex, lifestyle habits, metabolic rate, and overall health status.
A healthy weight loss diet prioritises nutrient-dense, minimally processed foods that support satiety, metabolic health, and sustained energy intake. Here’s what you should include:
Fruits (such as blueberries, apples, pears, guavas, papayas, oranges and sweet lime, etc.) and vegetables (such as broccoli, cauliflowers, peppers, okra (ladyfinger), cluster beans (gavar), cabbage, yams (suran), etc.) are rich in fibre, vitamins, minerals, and antioxidants. These help increase fullness while keeping calorie intake low4,5.
Foods such as brown rice, whole wheat, millets, and oats provide complex carbohydrates and dietary fibre. This supports better appetite control and glycaemic regulation4,6.
Pulses, legumes, eggs, fish, poultry, tofu, and low-fat dairy help enhance satiety and support metabolic rate. They also help preserve muscle mass during weight loss4,7.
Nuts and seeds contribute essential fatty acids and improve diet quality8. However, they should be consumed in controlled portions.
Foods that are energy-dense and nutrient-poor can undermine weight loss by promoting excess calorie intake and metabolic dysfunction. Here is what you should avoid in a diet plan to reduce weight:
Packaged snacks, instant foods, processed meats, and ready-to-eat meals. Even some commonly perceived “healthy” options such as digestive biscuits and fruit yoghurts fall under this category9. These foods are typically rich in unhealthy fats, sugars, salt, and refined starches; therefore, carefully reading nutrition labels is of utmost importance.
Soft drinks, packaged juices, and sweetened teas provide high calories with little satiety, contributing to weight gain10.
White bread, pastries, noodles, and confectionery rapidly raise blood glucose levels and increase hunger shortly after consumption11.
These foods are high in unhealthy fats and calories, making portion control difficult4.
A low-calorie diet involves consuming fewer calories per day, typically about 500 calories less than your daily requirement7. Based on this approach, we have developed a 7-day diet plan for weight loss tailored for vegans, vegetarians, and non-vegetarians12,14.
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 1 cup plant milk + ¾ cup of vegetable oats | ½ cup cooked brown rice + 1 cup of beans + 1 cup vegetable salad | 1 slice of whole-grain toast + lentil soup + 1 cup stir-fried vegetables |
| Day 2 | 1 cup of soymilk with fruits/seeds + 1 slice of whole-grain toast | 1 whole-wheat roti + 1 cup of beans + 1 cup vegetable salad | ½ cup cooked quinoa + 1 cup legumes + 1 cup vegetable salad |
| Day 3 | 1 cup plant milk+ ¾ cup vegetable poha | ½ cup cooked millet khichdi + + 1 cup of beans + 1 cup vegetable salad | ½ cup cooked rice + 120 grams of tofu stir-fry + 1 cup vegetables |
| Day 4 | 1 cup plant milk + ¾ cups of chia pudding with fruits | ½ cup cooked brown rice + 1 cup dal + 1 cup vegetable sabzi | 1 slice of whole-grain toast + 1 cup beans + 1 cup roasted vegetables |
| Day 5 | 1 cup plant milk + 1 slice multi-grain toast with fruits | ½ cup cooked vegetable pulao + 1 cups beans + 1 cup vegetable salad | ½ cup cooked quinoa + lentil soup + 1 cup sauteed vegetables |
| Day 6 | 1 cup plant milk + ¾ cups vegetable upma | 1 whole grain wrap + hummus + 1 cup vegetable salad | ½ cup cooked rice + 1 cup dal + 1 cup steamed vegetables |
| Day 7 | 1 cup plant milk + ¾ fruit bowl with nuts | ½ cup cooked brown rice + 1 ½ cup mixed vegetable curry | 1 slice of whole-grain toast + 120 grams tofu + light vegetable soup |
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 1 cup low-fat milk + ¾ vegetable oats | ½ cup cooked brown rice + 1 cup paneer curry + 1 cup vegetable salad | ½ cup cooked rice+ 1 cup paneer bhurji + vegetable soup |
| Day 2 | 1 cup low-fat milk + 1 slice whole-grain toast + 1 cup of fresh fruits | 1 whole-wheat roti + 1 cup vegetable sabzi + 1 cup curd | ½ cup cooked quinoa + 120 grams paneer + 1 cup vegetable salad |
| Day 3 | 1 cup low-fat milk + ¾ cups poha | ½ cup millet khichdi + 1 cup curd + 1 cup vegetable salad | 1 whole-wheat roti + 120 grams paneer + 1 cup vegetable stir-fry |
| Day 4 | 1 cup low-fat milk + ¾ cup chia pudding | ½ cup cooked rice + 1 cup dal + 1 cup vegetable sabzi | 120 grams grilled paneer + 1 slice multigrain bread + vegetable soup |
| Day 5 | 1 cup low-fat milk + 1 slice multigrain toast | ½ cup cooked vegetable pulao + 1 cup beans + 1 cup raita | ½ cup cooked rice + lentil soup + 120 grams paneer cubes |
| Day 6 | 1 cup low-fat milk + 1 cup upma | 1 whole grain wrap + 120 grams paneer + 1 cup vegetables | 1 whole-wheat roti + 120 grams panner + 1 cup steamed vegetables |
| Day 7 | 1 cup low-fat milk + 1 slice multigrain toast + 1 fruit bowl | ½ cup cooked brown rice + 1 cup paneer curry + 1 cup vegetable salad | ½ cup cooked quinoa + 1 cup curd + 1 cup vegetable soup |
| Day | Breakfast | Lunch | Dinner |
| Day 1 | 1 cup low-fat milk + vegetable omelette (2 eggs) + 1 slice whole-grain toast | ½ cup cooked brown rice + 120 grams grilled chicken + 1 cup vegetable salad | ½ cup cooked rice + 120 grams grilled fish + vegetable soup |
| Day 2 | 1 cup low-fat milk + boiled eggs (2) + fruit | 1 whole-wheat roti + 1 cup chicken curry + 1 cup steamed vegetables | ½ cup quinoa vegetable bowl + 120 grams fish/beef/pork |
| Day 3 | 1 cup low-fat milk + egg bhurji (2 eggs) + ½ cup poha | ½ cup millet khichdi + 120 grams grilled chicken + 1 cup vegetable salad | 1 whole-wheat roti + 2 egg whites + 1 cup vegetable stir-fry |
| Day 4 | 1 cup low-fat milk + omelette (2 eggs) + fruit/seeds | ½ cup cooked brown rice + 1 cup dal + 120 grams fish curry | ½ cup cooked rice + 120 grams grilled chicken + vegetable soup |
| Day 5 | 1 cup low-fat milk + boiled eggs (2 eggs) + 1 slice multigrain toast | ½ cup vegetable pulao + 120 grams chicken/beef/pork | ½ cup cooked quinoa + 120 grams fish + lentil soup |
| Day 6 | 1 cup low-fat milk + scrambled eggs (1 egg) + ¾ cup upma | 1 whole grain wrap + 120 grams grilled chicken + 1 cup vegetables | 1 slice whole-grain toast + 2 egg whites + 1 cup steamed vegetables |
| Day 7 | 1 cup low-fat milk + boiled eggs (2 eggs) + fruit | ½ cup cooked rice + 120 grams fish curry + 1 cup vegetables | ½ cup brown rice + 120 grams grilled chicken + vegetable soup |
Note: You may include the following optional snacks if you feel hungry between meals, while staying within your daily calorie target13:
Only choose one option at a time and adjust portions as needed to maintain a calorie deficit.
Many people struggle with losing weight, not because of a lack of effort, but due to common mistakes that can slow progress or make the journey harder to sustain. Here are mistakes you should avoid15:
The rising burden of overweight and obesity highlights the urgent need for practical and sustainable dietary strategies for weight management. A well-planned diet for weight loss works by supporting healthy metabolism and digestion while creating a controlled reduction in calorie intake.
The 7-day meal plans presented for vegans, vegetarians, and non-vegetarians demonstrate how balanced nutrition, portion control, and food variety can be incorporated into daily eating patterns without extreme restriction. However, weight loss responses vary between individuals due to differences in metabolism, lifestyle, and health status. Additionally, avoiding common mistakes, such as crash dieting, skipping meals, and excessive reliance on sugary foods, along with regular physical activity, is essential for achieving and maintaining healthy weight loss.
Also Read: Weight Loss Patches: What are They, How They Work, Effectiveness & Myths
The 3 3 3 rule is a simple habit-based approach that encourages: 30 grams of protein per day, 3,000 steps of movement, and 3 litres of water daily. This may help promote portion control, regular eating patterns, hydration, and consistency, which are key factors for sustainable weight loss.
First, start by setting realistic goals and making small, sustainable changes. Then, focus on eating balanced meals, reducing portion sizes, limiting ultra-processed foods, and staying physically active3. Remember to maintain consistency rather than aiming for rapid weight loss results3.
Drinking water supports weight loss by reducing hunger, preventing overeating, and replacing sugary beverages16. Adequate hydration also supports digestion and metabolism, although it is important to keep in mind that water alone does not cause weight loss.
The most successful approach is a balanced, calorie-controlled diet combined with regular physical activity3. Always remember that sustainable habits, consistency, adequate sleep, and avoiding extreme diets are more effective than any other quick fixes.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
India continues to face a rising burden of obesity, with the National Family Health Survey (NFHS-5, 2019 to 21) reporting that 24% of women and 23% of men are overweight or obese1. In this concerning scenario, yoga has emerged as a widely practised approach to improve physical and mental well-being. It has been observed that most individuals who practice yoga report meaningful benefits such as improved flexibility, reduced stress, better weight management, and enhanced quality of life2,3. In this article, we explore yoga asanas for weight management and a safe, progressive weekly plan for beginners as well as regular practitioners.
If you are thinking, is yoga good for weight management? The answer is yes. Yoga supports weight management by combining physical movement with mindfulness. While dynamic flows and sustained poses help bring about physical changes, the mindfulness component helps individuals regulate their emotions and reduce stress levels. So, together, these physical and psychological effects make yoga an effective and sustainable approach to weight management4.
Let’s see how yoga benefits with weight management4,5:
The physical postures in yoga help burn calories, tone muscles and increase muscle mass required for weight management. Research shows that yoga interventions improve obesity related outcomes, including body mass index (BMI), body weight, body fat, and waist circumference, which are important measures of any weight loss technique.
Yoga not only affects your body but also your mind. By calming your mind, yoga can help promote a shift in your emotional state. It aids in lowering stress and anxiety and promoting sleep, which can help balance hormones like cortisol that are involved with weight gain.
Yoga can help bring about a change in your eating patterns. Yoga helps increase mindfulness and awareness about your behaviours. By promoting changes in mindset and overall mental well-being, it can help influence your food choices and eating behaviours in ways that support weight management efforts.
Long-term yoga boosts your overall health and helps improve conditions like diabetes and hypertension, thereby reducing the use of medications that may lead to weight gain. Moreover, yoga helps improve digestion and boosts metabolism, supporting weight management.
The yoga community and its culture play a role in supporting an individual’s weight reduction experience. This means that social influences, role modelling, and the broader environment of yoga practice also contribute positively to the weight management efforts.
Yoga asanas support weight management by strengthening muscles, improving mindfulness, enhancing flexibility, and promoting better posture and breathing. To ensure safe and effective practice, we have curated the following list, which begins with 1 warm-up pose to prepare your body and ends with 1 cool-down pose, with 10 key weight management poses in between6,7.
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While some people may experience weight reduction through yoga alone, the best results occur when yoga is combined with a balanced lifestyle that includes healthy eating, adequate sleep, and regular physical activity.
Note: Any exercises including yoga should be practised after physician’s consent by individuals with certain health conditions, such as high blood pressure, severe arthritis, cardiac issues, or any medical concerns where forward bending, twisting, or intense stretching is not advised. Also, it is important to practice under guidance if you have existing health problems or are pregnant.
The following weekly plan outlines yoga asanas for weight management spread across the week. Keep these points in mind:
Duration per day: 15 to 20 minutes
Duration per day: 20 to 30 minutes
Duration per day: 30 to 40 minutes
Note: If you are thinking, which yoga is best for weight loss, there is no single answer or pose. All yoga styles and poses may support weight management when practised consistently and combined with a healthy lifestyle.
Follow these key guidelines to practice yoga safely and gain maximum benefit from each session8:
If you are a beginner, it’s best to practise yoga under a trained professional to understand the precise positions needed for yoga poses and reduce risk of any injury.
Also Read: Cardio for Weight Loss: Types, Benefits, Myths & More!
Yoga poses offer a holistic approach to weight management by improving strength, flexibility, posture, and overall physical and mental well-being. Its mindful nature helps reduce stress and emotional eating, while the physical postures support fat reduction and muscle toning. Individuals are more likely to stay committed and experience long-term benefits by practising consistently and choosing a yoga style that feels enjoyable and comfortable.
Yoga shows the potential to become a powerful and lasting tool for healthy weight management with patience, regular practice, and a balanced lifestyle.
Also Read: Best Aerobic Exercise for Weight Loss
Regular yoga practice may support weight management by increasing calorie burn, muscle toning, enhancing metabolism, as well as reducing stress, and promoting mindful lifestyle habits4,5.
Yoga may help reduce belly fat by improving digestion, strengthening core muscles, and lowering stress5,6. Poses like Pashcimottanasana, Pavanamuktasana, and Salabhasana are particularly helpful.
Yoga supports gradual, sustainable weight management when combined with a balanced lifestyle, healthy eating, and stress management. So, no, losing 10 kg in one month is not safe or realistic with yoga or any healthy method.
Continuous practice of yoga styles or poses that involve stretches and muscle engagement tends to burn more fat9. There is no single yoga pose that burns the most fat. Weight reduction benefits come from consistent, overall practice, where a combination of movements, breathing, and mindfulness work together to support gradual and sustainable results.
You may practice yoga at night, as long as you choose the right type of session. Regular yoga practice has been shown to improve sleep quality and reduce sleep disturbances, which may support overall health and metabolic function10. However, avoid very intense, high-energy yoga too close to bedtime. Instead, simply focus on slower flows, stretches, and breathing exercises that calm the nervous system and prepare your body for rest.
A study combining yoga with aerobic exercise showed significant improvements in body weight, body fat, and waist circumference11. This means yoga and gym workouts may work well together, as the gym helps burn calories, strength and conditioning of the muscles, while yoga improves flexibility, recovery, and stress control, supporting overall weight management. However, be careful and do not overdo it. Start gradually, allow rest days, listen to your body, stop if you feel pain or dizziness, and consult a doctor if you have any medical issues.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Many men notice small but frustrating changes as they grow old. This may include a constant feeling of tiredness despite adequate rest, a drop in energy levels, reduced muscle strength, or unexpected weight gain (particularly around the abdomen)1,2. But these changes are often overlooked (or not paid attention to) as a normal part of ageing or attributed solely to lifestyle factors.
Testosterone levels are known to decline naturally with age, at an average rate of about 1% per year after 30 to 40 years3. In most men, this age-related decline does not result in a clinically significant disease, however, the condition may often go under-recognized even in cases where symptoms are more pronounced, mostly relating them to aging or lifestyle factors, while an underlying hormonal imbalance, specifically low testosterone (Low T) may play a significant role in these cases1,2.
Therefore, through this article, we aim to examine the causes and symptoms of low testosterone, its impact on weight gain, and discuss management tips, available treatment options, and some preventive strategies.
Testosterone is the primary male sex hormone (produced mainly by the testicles and small amounts by the adrenal glands)4. It plays a central role in the physiology of numerous organs and tissues, including reproductive organs, muscle, bone, and the central nervous system. It works by binding to androgen receptors in target tissues and influences much more than sexual health alone5.
In men, testosterone alone and after converting to estradiol is essential for4,5:
It is also responsible for primary sexual development before birth and during puberty, as well as secondary male characteristics such as facial hair growth and voice maturity4.
Low testosterone could result from several medical and lifestyle related factors. Common causes include:
Some men with low testosterone may not experience any noticeable symptoms, while others may develop a range of physical, sexual, and psychological changes. Common low testosterone symptoms in men include4:
It is important to note that some of these changes can occur as part of normal ageing. For example, a mild decline in sexual interest with age is common. However, a complete loss of interest in sex is not considered normal. Additionally, similar symptoms may arise from other medical conditions, such as diabetes or high blood pressure, or from certain medications. Therefore, if any of these symptoms are persistent or troubling, it is advisable to consult a doctor for proper evaluation.
Testosterone plays an important role in regulating body composition, energy balance, and metabolic health in men. This raises the common question: Does low testosterone cause weight gain?
Evidence shows that low testosterone levels are frequently observed in men with obesity, and the decline often becomes more common as body weight increases13,14.
Low testosterone causes a decline in energy levels and physical inactivity that may lead to weight gain in men. Moreover, it affects blood sugar control, insulin utilisation and fat metabolism causing a hormonal shift that further contributes to fat accumulation13. The excess adipose tissue releases metabolic and inflammatory mediators that interfere with normal hypothalamic–pituitary–testicular (HPT) axis function (the hormonal control system that regulates testosterone production in men), creating a self-reinforcing cycle2.
The disruption in hypothalamic signalling causes a reduction in the release of gonadotropin-releasing hormone (GnRH), leading to decreased secretion of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) from the pituitary gland, which ultimately leads to lowered testosterone production by the testes. Low testosterone further leads to weight gain by promoting increased fat storage and reducing lean muscle mass13,14.
At the same time, excess adipose tissue enhances the conversion of testosterone into estrogen (estradiol). Elevated estrogen levels suppress GnRH release from the hypothalamus, further reducing LH (major impact) and FSH (minimal impact) secretion and aggravating testosterone deficiency.
Additionally, obesity-related insulin resistance lowers levels of sex hormone-binding globulin (SHBG), the protein responsible for transporting testosterone in the bloodstream. Reduced SHBG results in lower circulating total testosterone levels15
Further, leptin, a hormone produced by adipose tissue, is often elevated in obesity but accompanied by reduced hypothalamic sensitivity due to leptin resistance. Under normal conditions, leptin has a stimulatory effect on the HPT axis and supports testosterone synthesis. However, in obesity, leptin resistance disrupts this signalling, so elevated leptin levels fail to enhance testosterone production and may further contribute to suppression of the reproductive axis16.
Obesity is linked to higher levels of inflammation in the body, including increased TNF-alpha and IL-6, as well as oxidative stress. These inflammatory substances can interfere with the normal functioning of Leydig cells in the testes, which are responsible for producing testosterone. As a result, the testes respond less effectively to LH. Inflammation can also disrupt the HPT axis, further lowering testosterone levels16.
Together, these factors contribute to the hypogonadal–obesity cycle, in which excess body fat lowers testosterone levels and testosterone deficiency accelerates fat accumulation. This cycle contributes to metabolic dysfunction and makes sustained weight management more challenging in affected men.
Weight reduction plays an important role in improving testosterone levels in men with low testosterone and obesity. The close link between testosterone and weight loss has been well documented, with reductions in body fat and body mass index (BMI) associated with significant increases in testosterone levels. Some practical tips include:
Note: Weight loss can help improve testosterone levels in men with obesity-related secondary (functional) hypogonadism, but it is unlikely to be effective in cases of primary testicular failure or genetically determined hypogonadism.
Treatment for low testosterone aims to restore testosterone levels to the normal range and relieve symptoms. Please note that testosterone replacement therapy (TRT) is recommended only in men with confirmed hypogonadism and related symptoms, after appropriate evaluation. The main goal of TRT is to alleviate symptoms while maintaining testosterone in the mid-normal physiological range and avoiding supraphysiological levels.
Several formulations, such as the following, are available20:
TRT may suppress the body’s natural testosterone production and sperm formation, and can worsen acne, untreated sleep apnoea or increase red blood cell levels. Therefore, regular monitoring of testosterone levels, haematocrit, and prostate health is generally recommended by the doctor and should not be used for men desiring fertility. Keep in mind that TRT is not recommended solely for age-related testosterone decline or obesity without low testosterone symptoms in men20.
Maintaining healthy testosterone levels depends largely on lifestyle and metabolic health. So, adopting the following habits may help reduce the risk of low testosterone and support overall hormonal balance.
Note: Age-related decline in testosterone cannot be prevented. Lifestyle interventions may improve functional or obesity-related suppression of testosterone but do not prevent normal physiological ageing or primary hypogonadism. Also, exercise improves body composition and insulin sensitivity, but sustained increases in basal testosterone levels may need additional support under medical guidance.
Also Read: Is It Possible to Increase Penis Size? Myths vs. Medical Facts
Low testosterone can sometimes be managed through lifestyle changes, but medical evaluation is important when symptoms are persistent or affecting daily life. You should consider seeing a doctor if you experience24:
Note: Men should also seek medical advice if symptoms occur at a younger age, worsen rapidly, or are accompanied by conditions such as obesity, diabetes, or sleep apnea. A doctor can evaluate symptoms, order blood tests to measure testosterone levels, identify underlying causes, and recommend appropriate treatment or lifestyle interventions.
Low testosterone and obesity are closely interconnected through a complex, bidirectional relationship that adversely affects metabolic and reproductive health in men. Excess body fat suppresses testosterone production through multiple mechanisms, including disruption of the hypothalamic–pituitary–testicular axis, increased conversion of testosterone to estrogen, reduced sex hormone-binding globulin levels, and hormonal dysregulation associated with insulin resistance and leptin resistance. In turn, testosterone deficiency promotes fat accumulation and loss of lean muscle mass, reinforcing the hypogonadal–obesity cycle.
The connection between testosterone and weight loss explains why many men struggle to lose weight when testosterone levels are low. Evidence consistently demonstrates that weight loss, particularly reductions in body fat and BMI, may lead to significant improvements in testosterone levels. To achieve this, lifestyle interventions such as regular exercise (especially resistance training), balanced nutrition, adequate sleep, and stress management remain the cornerstone of prevention and management. While testosterone replacement therapy may be beneficial in selected individuals, these approaches require careful patient selection and medical supervision.
Low testosterone reduces muscle mass and slows metabolism, which makes the body burn fewer calories at rest. It also promotes fat storage and worsens insulin sensitivity, which might make weight loss more difficult13. However, weight loss is still possible with a consistent diet and exercise, especially strength training.
It can help, but it should not be considered as a magic solution. Improving testosterone levels through weight loss, exercise, or medically supervised therapy can support fat loss by increasing muscle mass, energy levels, and motivation17,21. Testosterone replacement therapy may improve body composition in men with confirmed hypogonadism, but lifestyle changes remain essential25.
Low testosterone is strongly associated with increased visceral (abdominal) fat. Testosterone helps regulate fat distribution, and when levels fall, fat tends to accumulate around the abdomen, increasing the risk of metabolic disorders14,15.
There is an indirect connection. Low testosterone, especially in the presence of obesity, increases the conversion of testosterone to estrogen15. Higher estrogen relative to testosterone could stimulate breast tissue growth, which may lead to gynecomastia in some men26.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Weight management often feels like a tough puzzle, right? We look for fancy diets and complicated workouts that usually leave us tired and hungry. But sometimes, the simplest things are more effective! Imagine you could add just one tiny, natural ingredient to your favourite meals, like your morning breakfast or some snacks that helps you feel full for longer and gives your body a huge nutritional support.
Yes, you read it right! And that ingredient is chia seeds! These small seeds are becoming super popular. Adding them is simple and won’t force you to totally change everything you do, yet they might be the easy secret tool for staying on track with your weight.
So, let discuss all about chia seeds for weight loss and the best ways to use them every day!
Chia seeds come from the Salvia hispanica plant, which is actually a member of the mint family. These edible seeds have become a popular staple for their nutritional value. These are small seeds, typically appearing in shades of black, brown, or white. In terms of size, they are roughly comparable to a poppy seed1,2.
Chia seeds are considered a nutrient powerhouse because of:
If you are wondering ‘Is chia seed good for weight loss?’, the answer is, yes! Because chia seeds are loaded with fibre and absorb significant amounts of water, they expand in your stomach to create a lasting sense of fullness. This natural bulking effect helps control your appetite and reduces the urge to snack, making it easier to manage your weight by preventing overeating, further leading to weight loss2,4.
Chia seeds are one of the most effective functional foods to support a weight loss plan because of their unique physical and nutritional properties, here are chia seeds benefits for weight loss:
Chia seeds are hydrophilic, meaning they can absorb up to 12 times their weight in water5. When they expand in your stomach, they form a thick, gel like substance that slows digestion and keeps you feeling full for a significantly longer time, reducing the urge to eat2.
With nearly one tablespoon, chia seeds provide about 20% of your daily recommended intake2. Because fibre is a carbohydrate that the body cannot digest, fibre diets are excellent for weight management. These fibres thicken the contents of the stomach, slowing down the digestive process and keeping you full for longer6.
As mentioned, chia seeds are rich in fibre. While most carbohydrates are broken down into simple sugars, fibre remains undigested as it passes the body. This unique property helps in slowing glucose absorption and prevents sharp insulin spikes which helps in balancing blood sugar levels while simultaneously sustaining satiety to reduce hunger cravings7.
Chia seeds possess anti-inflammatory properties because of its high concentration of omega-3 fatty acids. Inflammation is often linked to obesity and metabolic resistance; by reducing inflammation, chia seeds help your metabolic systems function more efficiently further supporting weight loss8,9.
A single serving (about 2 tablespoons) contains only around 138 calories but is packed with massive amounts of fibre, protein, and minerals3. This nutrient rich source is ideal for weight loss because it ensures your body receives essential nourishment while you are maintaining a calorie deficit, preventing the malnutrition often associated with restrictive dieting.
And not just weight loss, chia seeds also play a vital role in managing chronic diseases by improving cardiovascular health, regulating blood glucose and digestive function, and protecting against pancreatic inflammation and various cancers through the prevention of cellular damage1.
Note: While Chia seeds may have shown benefits for weight management, it is important to understand that there is no single magic remedy for weight loss. Natural ingredients usually work well when taken consistently with a well-balanced diet and regular exercise.
Chia seeds are nutty-flavoured seeds that can be easily integrated into a wide variety of culinary preparations:
Now as you know how to use chia seeds for weight loss, here are some simple and nutritious recipes to incorporate them into your daily routine:
Whether you enjoy them in a pudding or as a crunch in your salad, these tiny seeds are a versatile powerhouse that can help keep you full and focused on your weight loss goals.
Even though chia seeds are a nutritional powerhouse, they can cause significant health issues if consumed improperly or in excessive amounts.
The most serious risk is oesophageal blockage. If you swallow a large amount of dry chia seeds and then drink water, the seeds can swell in the oesophagus causing blockage.
Chia seeds are rich in fibre and if you suddenly increase your fibre intake without drinking enough water, you may experience bloating, gas, stomach cramps.
While uncommon, some individuals may experience an allergic response to chia seeds those with known sensitivities to certain seeds should be especially cautious.
By simply soaking them before eating, drinking plenty of water, and listening to your body, you can safely enjoy all the nutrition they have to offer without any unwanted side effects.
Note: If you have any medical conditions, it’s best to discuss with your doctor before including any new food item including chia seeds in your routine diet.
Chia seeds are a simple yet powerful tool that can make your weight loss journey feel much more manageable. By keeping you full longer and providing a massive nutrient boost, they help bridge the gap between dieting and sustainable healthy living. Just find out few recipes like chia pudding and other easy ways to eat chia seeds that you actually like and stick with it. Always soak in water or milk before consuming and take them in moderation. These small, daily habits are what really lead to long-term results.
Also Read: Turkey Tail Mushroom: Benefits, Uses, Side Effects & More!
A healthy adult can consume approximately 2 tablespoons (25g) per day12. However, avoid eating it dry or raw followed immediately by water, as this poses a risk of oesophageal blockage. For safety, pre-soak it in water for several hours or incorporate it directly into a prepared recipe10.
Integrating chia seeds into your meals is incredibly easy you can sprinkle them over salads or stir them into soups and yogurt. Regardless of your specific eating plan, these seeds make a versatile addition. However, for the best weight loss results, ensure you are maintaining a calorie deficit alongside their use5.
While you can eat raw chia seeds by using them as a crunchy coating (similar to breadcrumbs) or whisking them into French toast batter2, direct consumption of dry chia seeds is generally not advised. To ensure they are easy to digest and safe to swallow, it is best to soak them in liquid first1.
Yes, you can have chia seeds in your diet. Beyond supporting postpartum weight goals, chia seeds are a nutritional powerhouse for breastfeeding mothers. They are rich in essential Omega-3 fatty acids and calcium, nutrients that are vital for both the mother’s recovery and the baby’s healthy development13.
Combining fenugreek and chia seeds aids weight loss by providing high fibre, which increases satiety and helps stabilize blood sugar levels. This blend supports metabolic health and reduces cravings, making it an effective addition to a balanced weight management routine14.
Combining moringa powder with chia seeds creates a powerful nutritional duo15. This blend pairs a nutrient-dense superfood with a high-fibre powerhouse, making it an excellent addition to a healthy weight loss regimen.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Walking is an accessible, low-impact, and suitable activity for people of all ages. This makes it an ideal form of exercise in today’s increasingly sedentary lifestyle where people spend most of their seated1,2.
In the modern world, the idea of walking 10,000 steps a day has become one of the most widely recognised methods of staying active and improving overall health. While the number itself began as a simple wellness guideline, scientific evidence now strongly supports that reaching this daily step count could meaningfully enhance both physical and mental well-being3.
A growing body of research highlights that regular walking, particularly achieving around 10,000 steps per day, might significantly lower the risk of cardiovascular disease, type 2 diabetes, obesity, cognitive decline, and premature mortality, while also improving sleep and mental well-being2,4,5.
As a result, the 10,000 step target has evolved into a simple yet powerful benchmark for maintaining an active lifestyle. So, what exactly happens when you commit to walking 10,000 steps every day? This article explores the extensive health benefits of meeting the 10,000 step goal each day, as well as key precautions to keep in mind.
For many people, the idea of walking 10,000 steps a day sounds impressive, and they may wonder what it actually translates to in distance and time.
Within step challenge programs, this popular goal of 10,000 steps in km generally equals about 8 km of walking per day. And reaching this distance typically requires around 1.5 to 2 hours of consistent movement6.
The World Health Organization (WHO) Global Strategy on Physical Activity recommends at least 150 minutes of moderate-intensity exercise per week. Walking 10,000 steps a day easily surpasses this weekly target6.
Note: The exact distance and time vary depending on height, sex, and individual walking speed. Therefore, these values should be taken as general guidelines rather than fixed measurements.
The number of calories burned while walking 10,000 steps depends largely on walking speed, intensity, and individual factors such as age, height, weight, and fitness level.
However, research examining physical activity energy expenditure across different walking speeds can help provide useful insights. In one study, participants walked 1,000 steps at both a slow pace (3.2 km/h) and a faster pace (6.4 km/h). Researchers then estimated the calories and time required for 10,000 steps7:
All participants reached the commonly recommended threshold of 150 kcal at both speeds7. Thus, based on this study, walking 10,000 steps burns roughly 200 to 400 kcal for most adults, with higher calorie burn occurring at faster speeds.
Research consistently shows that walking 10,000 steps per day leads to meaningful improvements in both physical health and mental well-being across diverse populations. Common benefits of walking 10000 steps a day include:
A 12-week pedometer-based walking program in overweight individuals demonstrated significant psychological benefits. These included reduced anxiety, depression, anger, fatigue, confusion, and increased vigour4. These findings suggest that walking 10,000 steps regularly could substantially improve emotional well-being and reduce negative mood states.
Multiple studies have reported meaningful changes in body composition. In one study (a 12-week walking program), significant reductions we observed in body weight, body mass index (BMI), waist circumference (WC), and body fat percentage4. In another study5 (6-month walking with dietary counselling program), significant decreases were observed in body weight, BMI, hip circumference, and fat mass. These results highlight the strong benefits of walking 10,000 steps a day in supporting weight management and reducing adiposity.
The study combining walking with dietary support also demonstrated an increase in lean body mass percentage and in resting energy expenditure (REE)5. This suggests improvements in metabolic functioning and elevation of daily energy burn.
A six-month worksite pedometer intervention showed notable improvements in systolic and diastolic blood pressures over time. It also showed significant improvements in cardiorespiratory fitness (VO₂ max)8. These findings show that walking 10,000 steps/day can help reduce cardiovascular disease risk.
Note: The benefits observed in these studies may vary between individuals, as factors such as fitness level, body composition, age, walking intensity, and consistency can influence outcomes. While walking 10,000 steps per day offers meaningful health advantages, it works best when combined with a healthy lifestyle, including balanced nutrition, adequate sleep, stress management, and other supportive habits.
Reaching 10,000 steps a day is achievable for most people. Here are simple, practical ways to increase your daily steps3:
A pedometer helps track how many steps you already take daily and how many more you need to reach the 10,000 step goal.
Walking briskly is equivalent to roughly 135 steps per minute. Thus, to gain you desired steps, simply add 30 minutes (or as suitable) of brisk walking to your day.
Home activities also contribute significantly to step totals. Examples include:
To increase steps efficiently, you may incorporate activities such as:
Prolonged sitting limits opportunities for movement. Easy ways to counter this include:
To sustain walking long-term, integrate activity into your daily routine:
Walking 10,000 steps a day can play a significant role in weight management by steadily increasing daily energy expenditure, reducing fat stores, and improving how efficiently the body uses energy.
Studies show that individuals who consistently reach this step goal experience reductions in body weight, BMI, total body fat, and waist circumference (an important marker of belly fat). Regular walking also leads to better emotional well-being by improving mood and reducing anxiety4,5.
Consistent walking not only reduces fat, it also helps preserve lean muscle mass. Research shows an increase in lean body mass percentage and improvements in REE, meaning the body burns more calories even at rest5. Additionally, weight reduction achieved through walking improves the biomechanical efficiency of movement: with less body mass and reduced fat in regions like the hips and thighs, the body requires less muscular effort to move, lowering the metabolic cost of walking5,9. These changes support a more efficient metabolism overall, helping individuals sustain weight benefits while keeping muscle tissue strong and functional.
Before beginning a 10,000-steps-a-day routine, the following groups may benefit from consulting a doctor10,11:
Also Read: Cardio for Weight Loss: Types, Benefits, Myths & More!
Walking 10,000 steps a day is a simple and highly effective way to improve overall health. Consistent evidence shows that reaching this daily goal can support weight management, reduce belly fat, preserve lean muscle, and enhance metabolic efficiency. It also strengthens cardiovascular fitness, lowers blood pressure, improves mood, and boosts overall quality of life. While the exact benefits vary with individual factors such as walking speed and baseline fitness, the habit of increasing daily movement remains one of the most impactful lifestyle changes a person can make.
For most people, gradually building towards 10,000 steps is both realistic and sustainable. However, individuals with underlying health conditions or concerning symptoms should consult a doctor before significantly increasing activity levels. Ultimately, walking more (combined with mindful lifestyle habits) creates a strong foundation for long-term physical and mental well-being.
Walking increases daily calorie burn and helps reduce overall body fat, including abdominal fat. Studies also show reductions in waist circumference, which is a key indicator of belly fat loss when individuals consistently reach around 10,000 steps a day4,5.
Morning exercise may lead to slightly better weight reduction. In a study, it was seen that participants who completed most of their workouts between 7:00 am and 11:59 am lost more weight compared with those who exercised in the afternoon or evening12. The exact reasons are not fully understood, but morning activity may better support body weight regulation.
Walking just after a meal may actually be more effective for weight reduction than walking on an empty stomach or waiting an hour after eating. A study13 showed that people who walked immediately after lunch and dinner lost more weight and neither experienced stomach pain, fatigue, or discomfort.
A 60 minute walk typically equals to around 8000 steps6. However, the exact number varies based on speed and fitness.
Since walking is a low-impact activity and generally safe, pregnant women can walk 10,000 steps, especially if they were active before pregnancy14,15. However, consult a doctor if you have complications, are new to exercise, or experience symptoms like dizziness, pain, or shortness of breath.
Walking offers significant benefits for seniors, but reaching 10,000 steps a day is not compulsory. Many older adults can achieve meaningful health improvements with 6,000 to 8,000 steps16. For seniors, step goals should be based on individual safety, mobility, and comfort. What matters most is staying consistent with daily walking, even if the goal is set lower.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Weight loss is a goal for many in the modern world; it is not only for a better appearance but also for improved health quality and self-confidence. Physical activity plays a role, but dietary control has to be prioritized for individuals looking forward to managing their weight. One such effective and healthy approach is the calorie deficit diet.
Calories are necessary for health and provide the body with essential energy but consuming too much of calorie leads to weight gain. Did you know? If you could cut down on at least 500 calories per day, you could lose up to 454 grams per week, which means nearly 2 kg in a month1. Isn’t it wonderful!
And this is why, despite a variety of specific eating plans like low-carb or keto diets, majority of people adopt a low-calorie diet plan. Studies also confirm that reducing daily calorie intake is the most crucial factor for weight loss and the calorie deficit diet does the same2. Let’s discuss in detail about this diet.
A calorie deficit diet is a diet pattern where you consume fewer calories than your body’s requirement, which results in a shortfall of energy forcing your body to use stored fat for energy, which further leads to weight loss3. There are different terms for this diet pattern for e.g. calorie restricted diet, energy deficit diet, low calorie diet, very low calorie diet etc. While calorie reduction is the goal, an effective way is to ensure your diet is rich in fibre, as fibre-rich foods make you feel full for longer4.
The food we eat gets converted into energy or calories. Our body utilises these calories for normal functions like regulating body temperature, pumping of heart, breathing and also for physical activity. When the calories consumed are in excess to those used, they are stored in the body as fat, which leads to weight gain. With a calorie deficit diet, the intake of calories is lesser than the body’s requirement. Burning more calories than intake creates a negative energy balance, which causes the body to start utilising the stored fat as source of energy, thereby resulting in weight loss3. However, it is important to note that factors like age, sex, body composition and metabolism play an important role in how well calories get utilized by our body and hence they may have an impact on how well these diet’s work.
So basically, despite the confounding factors, to lose weight, the body needs to burn more calories than it consumes. And this can be achieved either by increasing the levels of physical activity (regular exercise) or following a calorie deficit diet or best, a combination of both3.
The most widely accepted healthy weight loss strategy involves maintaining a consistent daily calorie deficit of 500 to 750 calories2. This level of deficit typically leads to a healthy weight loss rate of about 2 kg per month, which is considered safe for most people1. However, this also depends upon personal needs, your metabolism and physical activity levels. As per calorie deficit diets, the daily caloric allowance ranges from about 1200 to 1500 calories for women and 1500 to 1800 calories for men for healthy weight loss5.
High calorie deficit such as more than 800 calories is usually not recommended for long-term as it can result in adverse health effects, including low energy, fatigue, decreased bone density, and nutrient deficiencies6,7.
Note: Before beginning any new diet, you should always consult your healthcare provider or a dietitian to understand the right calorie deficit requirement for you.
Following a calorie deficit diet is the basic step to lose weight. Along with weight loss this diet may offer some other benefits too such as:
A healthy eating pattern should focus on replacing high calorie foods with choices that are lower in calories and fat, but high in fibre and water to keep you full4.
First calculate how much your daily calorie intake should be with this diet. You can calculate this by using an online calculator and get to know the daily caloric requirement for your body to maintain your weight. From this value, you can deduct about 500 calories to achieve a calorie deficit level.
Design a diet plan that is rich in both essential nutrients and fibre. Prioritizing foods that are nutrient dense and high in fibre will help you feel full for longer without adding excess calories. Include a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk products and lean meats, poultry, fish, beans, eggs, and nuts. Modify recipes to reduce fat and calories. Choose grilled, broiled, or poached chicken or fish instead of fried4.
Include a combination of proteins, good fats and complex carbs in all your meals. Balance your diet by prioritizing nutrient rich foods and minimizing sources of unhealthy fats and sugars. For e.g. Use non-fat milk instead of whole milk, use plain low-fat yogurt or Greek yogurt instead of sour cream in recipes, replace butter with soft margarine that has no trans-fat. Review food content labels or using online resources to check the caloric value of everything you eat1,4.
Portion control means being more conscious on the amount of food you consume. For that skip seconds, that is, fill your plate at once and keep extras in the kitchen. If you still feel hungry, take a second helping of vegetables, fruit, or salad.
Serve one part of anything that you are going to eat in a bowl or a plate to avoid overeating directly from a bag or box1.
Note: This may vary based on individual’s metabolism and specific health conditions. It is always better to consult a nutritionist before starting a diet plan.
An individual on low-calorie diet can consume approximately 1000-1800 kcal per day2,5. The following sample plans can be a good start if you are looking to try out the calorie deficit diet9,10.
| Meal | Menu | Calorie |
| Breakfast | 0.5 cup (45g) cereals + 1 cup low fat milk or 175g yoghurt. | 275 kcal approximately |
| Lunch | 120g legumes + 1 cup rice (100g) + 1 cup mix vegetables, salad (cucumber, radish) | 520 kcal approximately |
| Snacks | 1 cup fruit salad (watermelon, papaya), 150g Greek Yoghurt or 20g roasted almonds/peanuts, 1 cup low sugar tea/coffee (can be divided and taken as morning and evening snacks) | 240 kcal approximately |
| Dinner | Vegetable soup with legumes (beans or peas)/cottage cheese OR vegetables 1 cup (broccoli or spinach) with a slice of wholegrain toast. | 220 kcal approximately |
| Total Calories | 1255 |
| Meal | Menu | Calorie |
| Breakfast | Omelette made of 2 egg whites and vegetables of choice, 50g diced ham + 1 slice toast. | 180 kcal approximately |
| Lunch | 120g lean meat/legumes + 1 cup rice + mixed vegetables bowl | 600 kcal approximately |
| Snacks | 20g snack bag of Popcorn or foxnuts, boiled egg, 1 cup low fat milk/tea/coffee (can be divided and taken as morning and evening snacks) | 210 kcal approximately |
| Dinner | 100g Fish (tuna or salmon) with 1 roti and salad (cucumber, tomato) or on a toast. | 300 kcal approximately |
| Total Calories | 1290 |
| Meal | Menu | Calorie |
| Breakfast | 100g baked beans, 1 slice wholegrain toast | 210 kcal approximately |
| Lunch | 0.5 cup cooked rice or pasta, 100g beans/chickpeas, Garden salad | 500 kcal approximately |
| Snacks | 50g nuts, 1 cup fruit salad, 2 wholegrain snack cracker, 1 cup herbal tea (can be divided and taken as morning and evening snacks) | 300 kcal approximately |
| Dinner | 1 small wholegrain roll, Tofu 80g, 1 cup steamed vegetable (carrot beans) | 220 kcal approximately |
| Total Calories | 1230 |
Please Note: Total calorie values may differ based on cooking methods and recipes.
Make up your mind on what all needs to be followed when you are starting with calorie deficit diet
Eat slowing and chew each bite properly so your brain gets signals of satiety and avoid overeating.
A calorie deficit diet is considered safe, provided it is followed properly and these common mistakes are avoided.
Tracking your weight loss journey will give you motivation to do a little better each day. There are different ways to track your weight loss:
Tracking can help you to evaluate on your progress, where you can see what is working well and which area needs to be a corrected.
Also Read: Thinking About the Pegan Diet? Here’s What You Should Know
The calorie deficit diet is a mostly supported and highly effective method for losing weight. By consistently consuming fewer calories than your body burns and by maintaining a safe deficit of about 500 calories daily, you can promote healthy fat loss, improve metabolic health, and establish better long-term eating habits. You can see a positive result if your diet is balanced, by focusing on nutrient dense foods, practicing strict portion control, staying hydrated, and avoiding common pitfalls like skipping protein or cutting calories too drastically. Combining dietary discipline with light physical activity and consistent tracking ensures both safe and sustainable results. Always consult a healthcare professional or dietitian before starting to ensure the plan is structured to your individual health needs.
Also Read: Fruit Diet: What Is It, Benefits, Side Effects & More
Prioritize nutrient-dense foods to maintain a balanced intake of all essential nutrients, even on diet. Make sure to have enough fibre because fibre can make you feel full. You can have fruits, vegetables, whole grains, lean meat, egg etc. Adopt some fat-free or low-fat cooking techniques like steaming veggies instead of stir fry, all these changes will help you to maintain a healthy calorie deficit diet4,19.
Once you have established your target calorie deficit (typically 500 -750 calories), the next step is to create a detailed daily meal plan encompassing breakfast, lunch, snacks, and dinner. You must consistently track your daily calorie intake to ensure you stay within your established limits. Throughout the day, remember to practice portion control and mindful eating to support your deficit goal1.
To determine your appropriate daily calorie intake, you must first figure out how many calories you need to maintain your current weight. For that multiply your current weight (in pounds) by 15 (this roughly translates to the number of calories per pound of body mass) e.g. your weight is 155 pounds, 155 multiply by 15 is 2325, this should be you daily calorie intake to maintain your current weight. To achieve the safe weight loss rate of 1 to 2 pounds per week, you should consume at least 500 calories fewer than your total weight maintenance calories daily. For instance, if you require 2,325 calories to maintain your weight, your new daily calorie target should be between 1,325 and 1,825. Online calculators are also available for this calculation20.
Yes, you can continue with light workout along with your diet. For best results with your calorie deficit diet, incorporating mild exercise, such as a brisk walk for 30 to 40 minutes, is highly beneficial1.
Yes, calorie deficit diet is considered to be safe if properly managed, specifically by prioritizing nutrient-rich foods to meet your body’s nutritional needs. Avoid the temptation to cut too many calories too quickly in an effort to lose weight rapidly. If you have any underlying health issues, make sure to consult your doctor before starting your diet plan1,4.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Central obesity or belly fat, is the excess fat stored around your belly or abdomen. According to a meta-analysis of over 280 population-based studies worldwide, about 41.5% of people aged 15 years and older have central obesity1. The main reasons for this are changes in lifestyle such as a high calorie diet and reduced physical activity. Visceral fat, which is a type of belly fat, is more harmful as it is responsible for causing several diseases like diabetes and heart disease3. Due to the associated health risks and impact on appearance and confidence, belly fat has become a major concern for many individuals2.
A lot of people want to know how to lose belly fat. Here is the good news! In this article, we will discuss in detail about belly fat, its types and causes, exercises to lose belly fat, some tips for healthy weight loss and common mistakes you should avoid while trying to reduce your fat. So, let’s get started.
Belly fat has adipose tissue, which is basically fat cells. They store energy, cushion the body, and help regulate temperature. Based on the location, belly fats can be classified into two as, visceral belly fat and sub-cutaneous belly fat. These fats differ in structure, developmental patterns, and function4.
There are many factors which contribute to belly fat, which ultimately leads to obesity. Let us discuss them in detail.
Changes in the standard of living and globalisation contribute to unhealthy lifestyle that can lead to weight gain. Now-a-days people have longer siting hours, be it for work (in front of computers) or for recreation (like watching TV, playing video games). This combined with a lack of physical exercise increases the risk of developing belly fat. Regular exercise is important for reducing belly fat, especially the visceral fat which has a greater chance of causing serious diseases5.
Poor dietary habits are an important risk factor for belly fat gain. Eating more calories than required by the body causes excess calories to be stored as fat, leading to obesity6. Belly fat can increase due to the consumption of energy-dense, processed foods1. Greater consumption of foods that have saturated fat is another cause of belly fat. Limiting the consumption of food with added sugar is also important5.
Studies show a link between poor quality of sleep and an increase in body weight. Sleeping for less than 7 hours a night regularly might affect the hormones which control hunger5. This can make you overeat because your body does not recognise that you are full. This ultimately leads to belly fat gain.
Stress, whether long-term or short-term can influence your brain and trigger hormones like cortisol. These are the hormones that regulate energy and appetite5. Changes in these hormones can make you eat more, which can lead to weight gain5.
Genetics is also a cause of belly fat in many. Researchers have found about fifteen genes which can cause obesity7. People with certain genes are more likely to regain belly fat after weight loss, while the genes linked to overall body weight do not predict weight regain8. This says that genetics affects belly fat more than overall obesity8. Hence, in people with a history of belly fat, maintaining a healthy lifestyle might lower the risk of belly fat regain.
Some medicines can cause belly fat by affecting the signals which control your hunger. These include medicines like antidepressants, birth control pills, medicines used for autoimmune diseases, insulin etc5
Some health issues like polycystic ovary syndrome (PCOS), Cushing’s syndrome, hypothyroidism, depression etc can cause weight gain or belly fat gain6. Eating-disorders like binge-eating and bulimia are the other causes wherein people consume a large amount of food and lose their control. Treatments are necessary for all these conditions6.
While it is difficult to reduce fat from a particular region of the body and most exercises focus on overall weight reduction, some cardio, high intensity and core strength exercises as well as certain yoga asanas can help tone the abdominal muscles. It’s ideal to do a combination of these for best results. Following are some great exercises you can do:
When exercising, ensure to start with warming up and end with cooling down and always listen to your body, don’t overdo. Remember, proper technique is very important while doing any form of exercise not just to get the ideal results but to prevent oneself from injury or muscle strain. If you are beginner, it is best to practise these under a trained profession for proper guidance.
Achieving healthy weight loss requires a combination of lifestyle changes. Here are some simple tips that you can follow to manage your belly fat.
Also Read: Weight Loss Patches: What are They, How They Work, Effectiveness & Myths
Even small mistakes can slow down your progress. Below are some common errors to avoid when trying to lose fat.
Also Read: Walking Backwards: Benefits, Precautions & How to Do It
There are many factors influencing belly fat such as genetics, lifestyle, medical issues, environmental factors like stress etc, however, opting for the right approach can help manage this. Choosing balanced nutrition, staying active, sleeping well, and avoiding common mistakes are the basic things that you have to follow for a healthier body and mind. Although it is difficult to lose fat from a particular body part, combining cardio with HIIT and strength-building exercises focussing on the core can help with overall weight loss and toning of the abdominal muscles. Remember, consistency, patience, and sustainable habits are the key to long-term success when it comes to fat loss.
Also Read: How To Lose Face Fat At Home Naturally
Measure your waist to check your visceral fat. Your waist circumference (perimeter) tells how much fat surrounds your organs. For females, it is 80 cm and for males, it is 95 cm. A waist measure greater than these are clear sign of health issues3.
A 5-minute warm-up is essential before you start your cardio workout. This will prepare you heart muscles to gently into exercise and will reduce injuries9.
Taking enough calories for your workouts, proper fluid intake, cutting your workouts if you feel stressed, resting at least 6 hours before workouts are some methods to prevent your body from getting over strained25.
Dancing not only helps with weight management but also improves heart and lung functions. It can boost your mental health, self-confidence, self-esteem, and social skills. Anybody of any age can enjoy dance as a sport or hobby. Plus, there are several options you can choose from such as Zumba, Ballet, Hip-hop etc. Here are some tips you should follow if you practise dancing:
Drink enough water before you start.
Take proper rest between dance sessions.
Do warm-up before you start dancing.
Cool down your body with stretches after dancing29.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
