People on TikTok are claiming that beef tallow (animal fat) is an effective facial moisturizer that can help hydrate your skin and reduce acne, but dermatologists say it can do more harm than good. RECVISUAL/Getty Images
A new TikTok trend has people spreading beef tallow on their skin.
Purported benefits include added moisture and less acne.
Experts say it could have the opposite effect if you have oily skin.
However, it might be helpful for those with very dry skin or eczema.
TikTok has spawned many skin care trends over the years. However, not all of them are beneficial for your skin.
For example, some, like the Morning Shed, advocate for an intensive nighttime beauty regimen involving multiple products, which can actually irritate your skin and do more harm than good.
So, what about the beef tallow trend that’s currently making the rounds?
Other than sounding a bit gross, is it actually good for your skin health? Healthline consulted with two dermatologists to find out.
What is the beef tallow TikTok trend?
Healthline spoke with Dr. Hannah Kopelman, a dermatologist at Kopelman Aesthetic Surgery, who explained what beef tallow is and why people on TikTok are incorporating it into their skin care routine.
According to Kopelman, followers of the trend are promoting the idea of using rendered animal fat, especially beef tallow, directly on the skin as a moisturizer or treatment for skin conditions such as acne.
Rendering is a process in which moisture is removed from raw animal fat through evaporation. The goal of rendering is to make it shelf-stable so it can be used in cooking or as an ingredient in soap, candles, or even skincare products.
“Followers are even visiting butcher shops to source unprocessed tallow,” she explained, “claiming it’s a ‘natural’ and ‘ancestral’ remedy for healthier skin.”
Kopelman added that TikTok videos often highlight its heavy, balm-like consistency as well as its similarity to our skin’s natural oils.
Why people think using beef tallow is good for their skin
“Many advocates of this trend believe that beef tallow is rich in nutrients like vitamins A, D, E, and K, which are beneficial for skin health,” said Kopelman.
Additionally, they point to the fact that it closely resembles sebum, our skin’s natural oil. This supports the idea that it will replenish moisture, protect the skin’s barrier function, and reduce inflammation.
Kopelman further notes that the beef tallow trend is tied to the growing popularity of “ancestral” or “primal” wellness practices.
These practices put an emphasis on natural, unprocessed ingredients as well as a return to older methods of self-care.
“Influencers are framing tallow as a safer, more natural alternative to synthetic skin care products, which resonates with many people looking to simplify their routines,” she said.
Are there risks to using beef tallow on your skin?
“While TikTok creators may be recommending [beef] tallow as a ‘natural’ remedy, it’s important to understand that it could cause more harm than good,” he said.
First of all, it’s highly comedogenic, which means it could clog your pores and make your acne even worse.
Sharma added that some studies have found that it can make your skin more sensitive to sunlight.
Also, rather than helping your skin barrier, it may actually do the opposite due to its high oleic acid content.
“When this happens, moisture escapes from your skin more easily,” said Sharma, “which can lead to dryness and irritation and an increased likelihood of other substances penetrating deeper into your skin, some of which could cause further irritation.”
Potential benefits of using beef tallow on your skin
Sharma said that using beef tallow on your skin could be beneficial in some specific cases.
“Due to its make-up, beef tallow closely mimics the skin’s natural oils,” said Sharma. “Its natural and lipid-rich composition can make it an effective moisturizer and healing agent for those with eczema-prone or extremely dry skin.”
Tallow’s essential fatty acids and antioxidants can also be helpful with inflammation, he said.
“If you have eczema-prone or extremely dry skin and are curious to try this trend, I recommend starting with a small amount — a penny-sized portion — applied to both elbows and knees after your evening shower.”
If your hands are also dry, you can apply the same amount to them and wear cotton gloves to hold in the moisture.
Sharma said that you can go up to two penny-sized portions if one isn’t enough, but don’t go higher than this since it could lead to clogged pores.
“This should only be done once or twice a week,” he added. “Tallow is extremely oily and isn’t good for everyday use.”
In the morning, gently wash off the tallow before beginning your usual skin care routine.
Takeaway
People on TikTok are advising using beef tallow to care for your skin.
Some of the purported benefits are improved moisture and decreased acne.
Dermatologists say it could have the opposite effect, causing moisture loss and clogged pores.
However, it may be good for those with very dry skin or eczema since it mimics your skin’s natural oil.
If you decide to try out this trend, proceed with caution and use no more than a couple of penny-sized portions.
Processed foods of any kind are linked to a number of health risks. lll0228/Getty Images
New research found that vegetarians who ate plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation.
Plant-based meat alternatives are processed foods such as tofu, tempeh, meatless chicken, burgers, and bacon.
Overall, eating plant-based meat alternatives didn’t have any extra health risks for vegetarians.
As concern over the environmental impacts of meat consumption grows, more consumers are switching to plant-based meat alternatives.
These processed foods, which can be based on soy, almonds, other nuts, or even fungi, offer convenient and tasty ways to add protein to your diet without relying on beef, chicken, or other meat sources.
Like other processed foods, some plant-based meat alternatives contain high amounts of sodium or other less-than-healthy ingredients, although the exact amount varies depending on how the products are manufactured.
Research on the health-related benefits and risks of plant-based meat alternatives has been limited, but a new study, published December 16 in Food Frontiers, aimed to change that.
The findings showed that eating plant-based meat alternatives didn’t have any extra health risks — or benefits — compared to not eating those processed foods.
However, the researchers observed that vegetarians who consumed plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation compared to those who stuck to traditional vegetarian protein sources.
“The overall findings are reassuring, suggesting that plant-based meat alternatives may be a safe option when they are part of an overall balanced diet,” said study author Nophar Geifman, PhD, a professor of health and biomedical informatics at the University of Surrey in the United Kingdom, said in a news release.
“However, the potential link between these types of food, inflammation and depression warrants further investigation,” Geifman noted.
Health risks of plant-based meat alternatives
The new study compared the health of vegetarians who reported consuming plant-based meat alternatives to those who didn’t.
Plant-based meat alternatives range from lightly processed to highly processed and include:
vegetarian burgers made from beans, nuts or other protein sources
vegetarian bacon, hot dogs, chicken nuggets, or fish sticks made from pea protein, soy protein, textured vegetable protein, or wheat gluten
The cohort included over 3,300 vegetarians — including vegans — who were participating in the larger UK Biobank study.
Researchers confirmed that people were vegetarians using a 24-hour dietary recall questionnaire, which everyone completed at least two of.
Vegetarians who reported occasionally eating meat were excluded from the study, but those who ate fish were included. At the start of the study, people with diabetes, cancer, high blood pressure, or vascular or heart problems were also excluded.
Based on the dietary surveys, researchers divided participants into two groups — those who ate plant-based meat alternatives and those who didn’t.
The researchers pointed out that although non-consumers didn’t eat these processed foods during the 24-hour dietary recall, they may have eaten them at other times.
Traditional plant-based diets include natural whole fruits, vegetables, grains, legumes, nuts and seeds. This kind of diet offers heart-related and other health benefits compared to diets that include meat.
In the new study, researchers followed people for an average of 14 years and measured a number of different biomarkers used to monitor a person’s health or risk of disease. They also obtained hospital data on whether participants were treated for certain chronic health conditions.
Amy Kimberlain, a registered dietitian and Academy of Nutrition and Dietetics Spokesperson, pointed out that the study has some limitations. First, most participants were white, and the majority were female, so the results may not apply to other groups.
In addition, data on people’s diets were gathered mainly at the beginning of the study rather than throughout. So researchers wouldn’t know if a person’s diet has shifted since the start.
“There are a few variables to consider when we do nutrition research, which can make it more of a challenge,” Kimberlain told Healthline. “Humans are complex, and food is complex, making it a challenge to study, yet it’s essential.”
Possible link to depression and inflammation
Although the overall intake of calories, protein, total fat, and carbohydrates differed between vegetarians who ate plant-based meat alternatives and those who didn’t, both groups still fell within United Kingdom dietary guidelines for these nutrients.
Researchers also found no substantial differences in the intake of sodium, sugars, or saturated fatty acids between the two groups.
However, people who ate plant-based meat alternatives had a 42% higher risk of depression compared to those who didn’t eat these foods.
This aligns with a 2023 study, which found that people who consumed higher amounts of ultra-processed foods had an increased risk of depression. In that research, the link was strongest for consumption of artificial sweeteners and artificially sweetened beverages.
In addition, the authors of the new study found that people who ate plant-based meat alternatives had slightly higher blood pressure levels, higher C-reactive protein (CRP) levels — a measure of inflammation — and lower levels of apolipoprotein A, a protein associated with HDL (“good”) cholesterol.
Researchers wrote in the paper that despite these changes, eating plant-based meat alternatives did not significantly increase a person’s heart-related risks.
This contrasts with a study published in August 2024 that found that high consumption of ultra-processed plant-based foods may increase the risk of cardiovascular disease.
The new study also showed that eating plant-based meat alternatives was linked to a 40% lower risk of irritable bowel syndrome (IBS) compared to those who didn’t eat these foods.
Emphasizes whole food, plant-based proteins
“The overall message [of this study] is that plant-based meat alternatives might be a convenient way to help someone transition to a vegetarian diet,” said Kimberlain.
“However, they should be included within an overall balanced diet, not the sole source of plant protein consumption.”
In general, she recommends that someone transitioning to a vegetarian diet focus on having an overall balanced diet that is rich in whole, minimally processed plant foods such as fruits, vegetables, beans, tofu, and whole grains.
“This will support overall health and help reduce the risk of many different health conditions,” she said.
Kimberlain offered a few suggestions for adding whole plant-based proteins to your diet:
Stick to familiar flavors. “If you like tuna sandwiches, try making a ‘chickpea’ sandwich with the same seasonings/spices,” she said. “If you like Taco Tuesday, make tacos a part of the mix, but maybe give a butternut squash black bean taco a go.”
Add beans to soups, salads or a grain bowls.
Snack on peanuts or nuts, or add peanut or nut butter to a slice of toast in the morning.
Add sunflower, pumpkin, or other seeds to oatmeal, salad, or soups.
Use tofu, tempeh or edamame — all from soy beans — to stir fries or grain bowls.
“When removing animal protein, it might seem like a challenge to incorporate ‘meatless’ meals,” said Kimberlain. “The key is to think of different ways to add plant protein and make the meals and snacks interesting and flavorful.”
“The goal isn’t only to use plant-based meat alternatives, but to find ways to incorporate whole forms of plant proteins as much as possible,” she said.
Takeaway
Researchers examined health outcomes for over 3,300 vegetarians by comparing those who consumed plant-based meat alternatives to those who didn’t eat these processed foods.
Vegetarians who ate plant-based meat alternatives had a higher risk of depression, increased inflammation, slightly higher blood pressure, and lower levels of a protein associated with HDL (“good”) cholesterol.
In spite of these changes, the researchers wrote that, in general, eating plant-based meat alternatives did not have any extra health risks for vegetarians, although they called for additional research on the possible links to depression and inflammation.
From skipping meals and exercise to overindulging in unhealthy food and drinks, experts weigh in on six of the most common health myths that proliferate during the holiday season. AscentXmedia/Getty Images
The holidays can be a time of excess, which can wreak havoc on your health.
Maintaining a healthy lifestyle during the holidays is possible.
Experts debunk 6 common health myths regarding holiday habits.
Parties, outings, dinners, brunches, and lunches. While the holiday season is packed with fun, it can also cause stress as you try to maintain a healthy lifestyle while engaging in festivities.
“The holidays are such an amazing and special time of year. But we also know this season can be a very chaotic and stressful time. We have a tendency to make poorer food choices and make less time for physical activity during these times,” Daniel Hermann, MD, a cardiologist at Memorial Hermann in Houston, told Healthline.
A 2023 survey from the American Heart Association found that the holidays are more stressful than taxes, and more than three-quarters of the people surveyed agree that they overlooked their health needs during the holidays.
“[It] is very challenging to stay heart healthy during the holidays given the distractions from an abundance of high-caloric, high sodium, and high fat foods along with increased consumption of alcohol at social gatherings,” Laxmi Mehta, MD, a noninvasive cardiologist at The Ohio State University Wexner Medical, told Healthline. “Also, relaxed schedules and travel results in a disruption of exercise routines.”
Add in the pressures of social gatherings and gift-giving, and prioritizing health comes last.
To help you navigate making healthy choices, experts debunk the most common myths about eating healthy and keeping stress-free during the holidays.
Myth:Stress is unavoidable during the holiday season
Even though the season feels fast-paced and hectic, taking a few minutes to relax and recharge is possible.
First, prioritize sleep by aiming for 7 to 9 hours. Second, continue to practice what makes you feel relaxed, whether it’s daily walks, reading, or watching a movie.
“Practicing relaxation techniques, like deep breathing, yoga, or meditation, is helpful too,” said Mehta. “And equally important is to set boundaries by not saying yes to everything and make realistic plans on what they can truly accomplish without being overwhelmed.”
Myth: Skipping meals saves calories
As tempting as it is to skip meals to “save your calories” for later, there are mixed messages on the benefits of doing so.
Some research shows that skipping meals may have positive effects on blood sugar and bad cholesterol, while other evidence reports that doing so may make you hungrier and lead to overeating.
One study found that meal skipping is associated with a higher mortality risk.
In general, Hermann said it is best to follow a heart healthy diet and lifestyle that you can make a habit and maintain. “Fad diets are, as a general rule, not maintained for the long term.”
Myth:Watching sodium intake is not important
Eating excess sodium increases the risk of high blood pressure, heart failure, enlargement of the heart, and heart attack, said Mehta.
While sodium is ubiquitous in the American diet, Hermann said that when too much is consumed, it leads to fluid retention, which increases blood pressure and puts stress on the heart and other critical internal organs.
Below are the top 10 food sources of sodium in the American diet, according to the American Heart Association:
Breads/rolls
Pizza
Sandwiches
Cold cuts, lunch, and cured meats
Soups
Burritos/tacos
Snacks like chips, crackers, pretzels, popcorn, and snack mixes
Poultry
Cheese
Egg dishes/omelets
In addition to limiting the above foods and putting down the salt shaker, try eating fresh fruit and vegetables and reading labels for sodium content.
Myth: It’s OK to skip exercise during the holidays
Finding time to exercise during the holidays can be hard. In fact, nearly 45% of people report taking a break from exercise, and more than half report feeling tired and having less time for themselves.
“Exercise can help take your mind off food and also offset some of the excess calories consumed during the holidays…and can also help relieve stress too,” said Mehta.
Try to keep up with the same exercise schedule you follow year-round but be flexible and get creative if a holiday event throws you off track. Consider walking to a restaurant or friend’s house who is hosting a party or suggest a group bike ride rather than holiday brunch.
Remember that while exercising is good for the heart, it cannot completely offset unhealthy eating, noted Mehta.
Myth:Consuming extra alcoholic beverages during the holidays is OK
Sales for alcohol are highest in December. According to the U.S. Census Bureau’s monthly retail sales survey for December 2022, sales for alcohol were 37% above the average for the other 11 months of the year.
With an abundance of alcohol surrounding the holidays, it’s easy to indulge. In small or modest amounts, Hermann said alcohol has some theoretical cardiovascular benefits. However, keep in mind alcoholic beverages are high in calories, sugar, and salt.
Additionally, the World Health Organization released a statement in 2022 that said when it comes to alcohol consumption, there is no safe amount that does not affect health.
“[In] excess, it is clearly toxic. It’s linked with heart disease, hypertension, cardiomyopathy, and obesity,” he said.
If avoiding alcohol altogether isn’t your plan, try limiting your consumption to one glass at parties and then switching to sparkling water or another low calorie, alcohol-free beverage.
Myth: You can catch up on sleep after the holidays
Sleep is the most underrated aspect of health because, during sleep, the body resets and repairs itself, said Hermann. Not getting enough quality sleep regularly raises the risk of diseases such as heart disease, stroke, obesity, and dementia.
“Not getting enough sleep increases our stress levels and impacts our decision making skills, and so it is harder for people to make healthy lifestyle choices,” said Mehta. “Prolonged periods of inadequate sleep can cause heart disease risk factors like high blood pressure, significant weight gain, and diabetes.”
To get more sleep, the National Institutes of Health recommends the following.
Go to sleep and wake up at the same time every day of the week.
Exercise daily but not too close to your bedtime.
Get natural sunlight for at least 30 minutes every day.
Cut back on nicotine and caffeine.
Only take short naps and avoid taking them in the afternoon or later.
Don’t drink alcohol and big meals before bedtime, which can prevent deep, restorative sleep.
Instead of using screens before bed, relax by reading a book or listening to calming music.
Keep your bedroom cool, quiet, and dark.
If you can’t fall asleep after 20 minutes in bed, get up and engage in a relaxing activity until you feel sleepy.
New research suggests the occasional glass of wine on the Mediterranean diet may benefit heart health. Marina Cavusoglu/Getty Images
New research suggests that low to moderate wine consumption as part of the Mediterranean diet could help lower the risk of heart disease.
Experts caution there are health risks associated with daily alcohol consumption that should be considered.
Lifestyle factors such as a healthy diet, daily exercise, and adequate sleep are more productive ways to promote heart health.
Is the occasional glass of wine good for your heart?
New research is adding to the debate over whether drinking a moderate amount of wine daily can provide health benefits, including lowering the risk of heart disease.
The study, published December 18 in the European Heart Journal, reports that drinking a small or moderate amount of wine with adherence to a Mediterranean diet may lower the risk of serious cardiovascular disease by as much as 50%.
“We have found a much greater protective effect of wine than that observed in other studies. A reduction in risk of 50 percent is much higher than can be achieved with some drugs, such as statins,” said lead study author Ramon Estruch, a professor at the University of Barcelona and researcher at the Hospital Clinic Barcelona, Spain, in a news release.
“This study examines the importance of moderate wine consumption within a healthy dietary pattern, such as the Mediterranean diet. Until now, we believed that 20 percent of the effects of the Mediterranean diet could be attributed to moderate wine consumption. However, in light of these results, the effect may be even greater,” Estruch continued.
Is wine in moderation good for your heart?
The latest research is part of a larger Spanish study that looked into the effects of a Mediterranean diet on people with a higher risk of developing heart disease.
The participants in this large cohort had no cardiovascular disease at the start of the research, but they did have either type 2 diabetes or a combination of heart disease risk factors such as smoking, high blood pressure, or high cholesterol.
For the new study, researchers looked at 1,232 participants from the group. During a follow-up period of 4 to 5 years, 685 of the subjects developed cardiovascular disease.
In the group of people with a high risk of cardiovascular disease who were following a Mediterranean diet, researchers reported that the risk was lowered by 50% in people who were light-to-moderate wine drinkers. That was defined as drinking a half glass to one glass of wine per day.
The researchers added that people who drank between less than a half glass and one full glass of wine per week reduced their cardiovascular disease risk by 38%.
They noted that the health benefits disappeared in people who drank more than one glass of wine per day.
The participants completed questionnaires about what they ate and drank, but they also submitted urine samples at the beginning of the study and after a year of following a Mediterranean diet.
The urine samples were used to measure tartaric acid, a chemical naturally found in grapes and grape-derived products such as wine. This type of acid is excreted in urine and can used to show if someone has consumed wine and/or grapes in the previous five to six days.
Eric Rimm, ScD, a professor of medicine at Harvard Medical School and of epidemiology and nutrition at the Harvard T. H. Chan School of Public Health, said urine biomarkers are an important component of this research. Rimm wasn’t involved in the study.
“This particular finding is a small component of how the Mediterranean diet may contribute to better cardiometabolic health,” Rimm told Healthline.
“Wine has been a part of this health diet pattern for centuries, and this novel biomarker helps identify a specific compound that is tied to grape consumption. By examining this as a biomarker, it removes some of the concerns about accurate reporting of usual alcohol consumption,” he noted.
The debate over wine and health benefits
There has been conflicting data on whether daily wine consumption can contribute to better health outcomes.
Some research has concluded that red wine in particular may improve cardiovascular health as well as lower the risk of dementia, depression, and insulin resistance.
However, it has also been noted that excessive drinking can dramatically increase the risk of heart disease, cancer, liver cirrhosis, and other chronic health conditions.
Some experts have noted the decrease in cardiovascular disease risk among wine drinkers may be due to the fact the people in Mediterranean countries tend to have a healthier diet and a healthier lifestyle.
However, several experts contacted by Healthline who weren’t involved in the study said that while the new research has its merits, the issue of whether wine, or any alcohol, has health benefits is, at best, muddled.
“The study adds yet more information to the ongoing debate on the health effects of moderate wine consumption. As with all observational studies, the direction of causality cannot be certain,” said Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California.
“Throughout decades of research, we have not found a clear benefit of wine/alcohol intake to heart health,” Chen told Healthline. “Conversely, we know a lot about the harms of drinking. Because of this, the World Health Organization states that no amount of alcohol use can be considered safe or beneficial.”
Rigved Tadwalkar, MD, a consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center in California, told Healthline the study “provides intriguing insights into the potential cardiovascular benefits of light-to-moderate wine consumption, particularly for individuals at high risk of cardiovascular disease who are adhering to a Mediterranean diet.”
“However, it is important to note that while the study demonstrates a correlation between moderate wine consumption and reduced cardiovascular events, it does not establish causation,” Tadwalkar said.
“The study, while robust, remains observational, which means confounding factors cannot be entirely ruled out. Also, the study population consisted of older adults at high risk of cardiovascular disease in a Mediterranean country, which limits the generalizability of the findings to other populations or age groups,” he noted.
Jayne Morgan, MD, a cardiologist and vice president of medical affairs at Hello Heart, says one of the issues is the chemical resveratrol, which is found in the skin of grapes and other foods.
The compound has been credited in the past with lowering heart disease risk as well as helping prevent type 2 diabetes and improving memory.
“Part of the conflict lies in resveratrol, which is a compound in many red wines that is purported to have cardiovascular benefits,” Morgan told Healthline.
“However, the American Heart Association aptly points out that the risks of alcohol intake outweigh any potential benefits for most individuals. Resveratrol is not as protective as previously touted and not worth the intake of wine or alcohol in order to try to achieve the benefits,” she added.
Tadwalkar also expressed caution about the purported benefits of wine.
“The debate over wine consumption and its health implications is long-standing and complex,” he said. “While prior studies have suggested that light or moderate wine intake, particularly red wine, may confer cardiovascular benefits, these findings are not universally accepted and recent research challenges this notion.”
How much alcohol should you drink?
Alcohol use, in general, has also been studied extensively for its potentially harmful effects on human health.
Perhaps this is why the World Health Organization (WHO) declared in 2023 that no amount of alcohol consumption is considered safe.
A 2023 study stated that even one drink per day can increase a person’s blood pressure. A 2024 study reported that even moderate drinking can raise a person’s risk of cancer.
Current U.S. Dietary Guidelines recommend that females limit their alcohol use to one drink or less per day while males should have two drinks or less per day.
The guidelines note that people with certain medical conditions, including pregnancy, as well as people who are taking medications should avoid alcohol altogether.
“In general, I recommend that people limit their alcohol consumption as much as possible as we have not found a clear health benefit to drinking, only harm,” said Chen.
“For those who already consume and plan to continue, moderation and context are key,” added Tadwalkar. “While mild to moderate alcohol intake could offer some health benefits, particularly in the setting of a balanced diet, the potential risks should not be underestimated.”
“For individuals who do not currently drink alcohol, there is certainly no need to start for health reasons,” he added.
Tips tower your cardiovascular disease risk
Heart disease is the leading cause of death in the United States for males, females, and people of most racial and ethnic groups.
In 2022, more than 700,000 people in the United States died from heart disease.
Experts agree that lifestyle factors are the important components to reducing cardiovascular disease risk. Among the beneficial factors are:
“There are certainly safer ways to improve health other than drinking red wine, such as eating a heart healthy diet, exercising, managing blood pressure, cholesterol, diabetes, weight, and stress,” said Morgan. “Plus, if you smoke, quit, and avoid secondhand smoke. Moreover, know your family history and get genetic screening if indicated.”
“To effectively reduce the risk of cardiovascular disease, individuals should focus on a comprehensive approach that includes a healthy diet, regular physical activity, and lifestyle modifications,” added Tadwalkar.
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in olive oil and nuts, is foundational. The Mediterranean diet, a topic of this research study, has been shown to be particularly beneficial for heart health.”
Rimm said moderate alcohol consumption is only one part of the equation.
“Alcohol is only a small part of cardiovascular health,” he noted. “Diet, sleep, body weight, physical activity, blood pressure, total HDL cholesterol, and reduced stress [are important]. Wine can be part of that, but only a little and spread out over the week. This new great study from Spain has results to suggest that this is still a very good message.”
Takeaway
A new observational study suggests that low to moderate wine consumption in conjunction with a Mediterranean diet could help reduce the risk of cardiovascular disease.
However, the study can’t draw firm conclusions about causation, which may warrant further research.
There has been conflicting research on whether moderate use of alcohol can provide health benefits, with current evidence suggesting little to no health benefits at all.
Experts say lifestyle factors such as a healthy diet, regular exercise, and adequate sleep are more productive ways to achieve this goal.
We see cases of flu, RSV, COVID-19 and norovirus throughout the year, but in winter they circulate at the same time and can reach high levels. We also track other respiratory viruses – rhinovirus, adenovirus, human metapneumovirus (hMPV) and parainfluenza …
Singer Meghan Trainor says lifting weights has helped “change her life,” aiding her on her weight loss journey as well as boosting her energy and strength. Mark Von Holden/Billboard via Getty Images
Singer Meghan Trainor says lifting weights has helped her lose weight and gain energy, saying it has “changed her life.”
Trainor strength trains three times a week.
Experts say lifting weights aids weight loss by raising your resting metabolic rate and improving insulin sensitivity.
They recommend starting with bodyweight exercises and following a structured program.
Singer Meghan Trainor has opened up about how she recently made a big change to her fitness routine by lifting weights, which she says has helped improve her health and well-being in multiple ways.
Appearing on Today, the singer said she was inspired to lift weights when she realized “I can be stronger.”
In addition to aiding with weight loss and increasing her strength, Trainor also said that weightlifting has helped boost her energy levels.
“I didn’t know lifting weights would change my life so much,” she said.
Trainor noted that she now lifts weights “three times a week” and prefers it to running on a treadmill, which she disliked because “it made me swollen.”
Whether you’re planning to begin a new weight loss journey or if you’re looking for a way to shake up your current fitness routine in the new year, here’s how lifting weights can help you reach those goals.
How lifting weights can help you lose weight
“Lifting weights aids weight loss primarily by increasing muscle mass, which elevates your basal metabolic rate (BMR) — the calories your body burns at rest,” explains celebrity trainer Michael Baah.
There are several reasons this happens.
First up, muscle is metabolically active. Unlike fat tissue, muscle burns more calories even when you’re not exercising.
Baah says the weight loss effects of lifting weights are also down to Excess Post-Exercise Oxygen Consumption (EPOC).
“Strength training creates an ‘afterburn effect’ where your body continues to burn calories for hours after a workout as it repairs muscle tissue,” he explains.
Lifting weights may also improve insulin sensitivity, another important factor for weight loss and maintenance.
Lifting weights or cardio: which is better for weight loss?
While you might assume that cardio reigns supreme for fat loss, Baah notes that, unlike cardio, “resistance training preserves muscle while reducing fat, ensuring the ‘toned’ look many people want.”
“Weight training helps build muscle, which increases resting metabolic rate. This leads to a higher daily calorie burn, whereas cardio often needs to be combined with other forms of exercise to help increase resting metabolic rate,” she explains.
Additionally, Davies says that over time, the body adapts to steady-state cardio, which reduces the calories burned for the same effort.
“Weightlifting involves progressive overload, where you continuously challenge your muscles by increasing resistance or training variables such as tempo, load, time under tension, speed, etc,” she explains.
The kind of weight you lose when lifting weights is also different. Davies notes that there is a difference between weight loss and fat loss.
“Resistance training helps to build or preserve lean muscle, which leads to changes in body composition, even when the scale doesn’t change,” she points out.
How lifting weights can help boost your energy
Baah says lifting weights boosts energy by improving cellular efficiency, hormonal balance, and mental health.
He pointed to a 2021 study that found resistance training stimulates the growth of mitochondria, which improves energy production.
Where hormones are concerned, Baah notes that strength training reduces cortisol (the stress hormone) and boosts endorphins.
There’s also evidence to suggest lifting weights promotes sleep.
“Studies show that resistance training improves sleep quality, which directly impacts energy levels,” Baah says.
According to research presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2022, individuals who participated in resistance training three times per week and who were not getting at least seven hours of sleep per night at the study’s start experienced an average increase of 40 minutes in sleep duration per night
As for mental health, Baah notes that exercise can reduce symptoms of anxiety and depression, promoting energy and focus throughout the day.
Risks and limitations of lifting weights for weight loss
Lifting weights is an effective weight-loss tool. But as is often the case with health and wellness, it’s not a magic bullet.
Davies notes that other factors such as diet, overall calorie intake, recovery, sleep, and stress will also influence any weight changes.
She says if weight loss is the goal, then a small calorie deficit (around 500 calories) is key.
“Strength training alone won’t cause weight loss unless you are also in a calorie deficit,” she points out.
“Having adequate protein intake is important too because protein supports muscle repair and growth and aids satiety,” Davies adds.
She notes that you shouldn’t expect to lose weight right away but says it’s a better alternative than low calorie diets, which offer immediate weight loss but can be restrictive and challenging to maintain long-term.
There’s also a risk of injury.
“Lifting with improper technique can cause injuries like back strain or joint issues, while excessive weightlifting without adequate recovery can lead to fatigue, hormonal imbalances, or injuries,” Baah surmises.
How to lift weight for beginners
Lifting weights for the first time can be intimidating. So, how should you start?
Davies advises, “Start light or with bodyweight exercises that allow you to work on good form and technique.”
It’s a good idea to get the support of a professional, too.
“Work with a qualified coach who can demonstrate exercises, look at your technique, provide adequate (but not too much) load to your exercises, and help design a program for your body and ability,” Davies suggests.
You should also follow a structured program. Davies says this will help you balance exercises for specific muscle groups and avoid overtraining one particular muscle group or body part.
“Don’t push through pain or an injury,” Davies warns. “And know that some days, the weight you’ve been lifting might just feel heavier, and that’s OK.”
Remember that rest is an important part of the process.
“Schedule 1–2 rest days per week and ensure adequate sleep to support recovery and energy,” Baah advises.
Takeaway
Meghan Trainor is seeing and feeling the benefits of lifting weights.
Experts say weight training can aid weight loss by increasing muscle mass, boosting metabolic rate, and enhancing insulin sensitivity.
Whether you lift weights to lose weight, boost your energy, or improve your overall health, it’s a good idea to seek the support of a professional when starting a new fitness routine.
