Hello fabulous Readers!

Welcome back to your favourite weekly dose of health insights - Women's Research Review! This week, we're diving into three fascinating studies that touch on some exciting topics: Fat Burners, Walking & Lifting, and Yoga! 🏋️‍♀️🚶‍♀️🧘‍♀️

So, grab a comfy seat and your favourite cuppa, and let's explore these research findings together! Remember, knowledge is power, especially when it's about our health. 💪💖

Let's go! 🎉

Let's sip some ☕ and spill the beans about "fat burners."

Sure, they promise weight loss wonders, but a 2016 study found they boost your resting metabolic rate over a few hours, not forever. PMID: 27042166

So, no guarantees of long-term fat loss, okay? 🤷‍♀️

Now, these burners are packed with caffeine, green tea extract, protein powder, soluble fibre, and sometimes yohimbine.

They do increase your energy levels, speed up your metabolism, and control those sugar cravings a bit. 😋

But, here's the tea: a 2021 review of 21 studies showed they might provide only limited benefits.

Plus, they don't directly burn fat. 😲 No supplement can outperform a balanced diet and regular exercise for weight loss.

Takeaway: 🎯 Fat burners aren't magic. They can give you a short-term boost, but nothing beats healthy eating and regular workouts.

Next Step: 🏃‍♀️ Aim for a calorie deficit - burn more than you consume. Remember, there's no quick fix. Love your food, enjoy your workouts, and that's the real secret to a healthier you. 💪💃

Hey ladies! 👋 Let's delve into another interesting 2021 study in this week's Women's Research Review. PMID: 33872484

This one's all about walking and resistance exercises for bone and muscle health 💪. Data from over 3,000 participants were analysed, focusing on those who walked or did muscle-building exercises, or both.

Findings? Resistance exercises showed excellent results for bone health and muscle mass, especially when combined with walking.

And for us vibrant over-65s, mixing walking and resistance training is the winning combo! 🏆💖

The study isn't perfect—it relied on self-reported data—but the takeaway is clear.

Key Takeaway 🎯: Combine walking and resistance exercises for peak bone and muscle health.

Next Step 👟: If you're not doing it already, start walking (start with 5k+ steps a day) and introduce simple resistance exercises like squats. Remember, get advice from a professional before starting a new fitness routine, especially lifting weights.

Hey ladies, ever thought about giving yoga a go? 🧘‍♀️ This 2023 study we found looks into how yoga can make a difference for all you expecting mamas out there! PMID: 36565676

The researchers studied 59 moms-to-be, all in their third trimester and new to the world of yoga.

For 12 weeks, the future moms attended one 90-minute Iyengar yoga class every week - think cat-cow, child’s pose, and savasana! 🐱🧒💤 

Sadly, there's not much info on what the ladies in the control group were up to.

Once the baby was out and about, the yoga mamas reported lower levels of anxiety and pain compared to before. 🙌 

Less stress and discomfort? That's a win!

All in all, yoga might just be the secret weapon for managing anxiety and pain as a new mama.

Give it a try and see how it feels! 🌼 Remember, check with your doc before starting any new exercise regimen during pregnancy. 🩺👶

Key Takeaway 🎯: Yoga could potentially lower anxiety and pain for new moms.

Next Step 👟: Consider trying out a beginner-friendly yoga class, but remember to get the green light from your healthcare provider first. Happy stretching! 💕

That's a wrap for this week's Women’s Research Review, ladies! Here's a final sprinkle of wisdom from the studies we explored together: 🧠✨

1️⃣ Fat burners and weight loss: Remember, while fat burners may give you an extra push, it's 80% diet and 20% exercise that truly impacts weight loss. 🍽️💪 

📌 Action Step: Aim for a balanced diet consisting of 50% fruits and vegetables, 25% lean protein, and 25% whole grains. Try to get at least 30 minutes of moderate exercise (like brisk walking or swimming) 5 days a week. And always consult with a healthcare professional before starting any supplements.

2️⃣ Exercise for bone and muscle health: Resistance training combined with walking can lead to stronger bones and muscles, for all ages! 🏋️‍♀️🚶‍♀️

📌 Action Step: Try to incorporate at least two days of resistance training (like lifting weights or bodyweight exercises) along with 30-minute daily walks in your routine. Remember, consistency is key!

3️⃣ Yoga for new mamas: Yoga can be a real game-changer for first-time moms, helping to decrease anxiety and reduce post-delivery pain. 🧘‍♀️👶 

📌 Action Step: Consider trying yoga for 15-30 minutes, 1-3 times a week. There are plenty of beginner-friendly yoga videos online (we also offer them on our membership!). Just remember, it's always important to consult your healthcare provider before starting any new exercise program.

Keep going, ladies! You're doing great. See you next Thursday for more health insights. 💕💪👩‍🔬🔬📚

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