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Meghan Trainor Says Lifting Weights Helped Her Shed Pounds and Boost Energy Levels
- 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 helps regulate blood sugar, reducing fat storage and promoting fat loss,” Baah explains.
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.”
Personal trainer Beth Davies concurs.
“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.
Meghan Trainor Says Lifting Weights Helped Her Shed Pounds and Boost Energy Levels Read More »
Getting at Least 5,000 Steps a Day Could Improve Depression, Mood
- A new study found that walking 5,000 or more steps daily was linked to fewer depression symptoms.
- More benefits for mental health were seen when people walked at least 7,500 steps a day.
- Some people may experience benefits with just 1,000 steps a day, the findings suggest.
Walking is not just a way to get from one place to another. New research suggests that walking can also improve your mood, adding to the heart-related and other benefits of this low impact form of exercise.
In the paper, published December 16 in JAMA Network Open, researchers found that adults who walked 5,000 or more steps a day had fewer depression symptoms compared to people who walked less.
The benefits increased as people walked more. Researchers found that those who clocked at least 7,500 steps a day saw a 42% decrease in depression symptoms.
The study did not look at whether the benefits of walking plateaued at some point beyond that. However, researchers found that even an increase of 1,000 steps a day resulted in a lower risk of depression.
In another analysis, researchers found that people who achieved 7,000 or more steps a day had a lower risk of developing depression compared to those who walked less.
“The implication of this [new] study is that increasing physical movement reliably decreases depression by significant measurable amounts. Walking may also lower the risk of becoming depressed,” said David Merrill, MD, PhD, a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA. Merrill wasn’t involved in the new study.
Walking helps reduce depression symptoms
For the new paper, the authors reviewed the results of 33 previous studies looking at whether walking reduced symptoms of depression in adults. Combined, over 96,000 adults were included in those studies.
The researchers also combined and analyzed the results of 29 studies in a meta-analysis. This is a statistical way of creating a study with a larger number of participants.
The studies included in the review measured daily step counts using smartphones, pedometers, or other wearable devices. Most studies recorded daily step counts over seven days, although one monitored it for a full year.
The main outcome measured in the studies was either a diagnosis of depression or self-reported symptoms of depression with no formal diagnosis. Some studies excluded people who reported having depression or who had mild to severe symptoms of depression at the initial study visit.
The new paper had certain limitations. First, it’s possible that people with fewer symptoms of depression walked more each day because they felt better.
“For many people, particularly those battling depression, the idea of engaging in structured exercise can feel overwhelming,” said Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert. However, “walking offers a low-pressure, sustainable alternative.” Tovar wasn’t involved in the new research.
In addition, the new paper didn’t examine whether other factors, such as social connections gained through walking with others, might have decreased depression symptoms.
The location of your walk may also matter. Feeling connected to nature has been shown to improve your mood.
Set a goal of at least 5,000 daily steps
Overall, the results of the new paper fit with an earlier study, which found that older adults who walked 7,000 or more steps a day had a 29% lower risk of having symptoms of depression after two years.
It also adds to research showing that higher levels of physical activity provide protection against developing depression.
“Given [the new] study’s findings, I would encourage my clients — particularly those with mood disorders or looking to improve their mental well-being — to aim for a minimum of 5,000 steps a day as a starting point,” Tovar told Healthline.
“This amount appears to provide significant mental health benefits, with further improvements observed as individuals approach 7,500 steps or beyond,” she said.
The new paper highlights that even small increases in daily steps results in decreases in symptoms of depression.
“You don’t need to start running or even walking marathons to feel better,” Merrill told Healthline. “Even just a little (more) movement can make a big difference.”
The best part is that walking is a low-impact form of exercise that most people can do safely.
“The accessibility of walking is particularly important: it does not require specialized equipment, a gym membership, or extensive fitness knowledge, making it an inclusive intervention that anyone can adopt into their routine,” said Tovar.
“This simplicity removes barriers that often prevent people from pursuing physical activity, especially those struggling with the low motivation and fatigue often associated with depression,” she said.
Walking complements standard depression treatments
Tovar recommends that people start small with goals they can achieve right now, maybe 1,000 to 2,000 steps a day, and increase this by 500 steps at a time when you feel ready for more.
She said you can also incorporate walking into your daily life, such as taking the stairs instead of the elevator, walking after meals, or parking further away from stores.
In addition, “for individuals with more severe depression or physical limitations, I would recommend integrating safe, enjoyable environments, which can amplify the mental health benefits due to the additional calming effects of natural surroundings,” Tovar said.
While the new paper shows that walking can improve individuals’ mood, those who currently have depression may need more support.
”Combining lifestyle medicine approaches like increasing walking with behavioral health approaches like antidepressants and psychotherapy may result in the best outcomes for persons living with depression,” said Merrill.
“If you’re depressed, there are always more treatment options that can be tried and combined to improve how you’re feeling,” he said. “It’s important to not give up hope.”
Takeaway
Researchers reviewed 33 previous studies looking at whether walking reduced symptoms of depression in adults, with a total of over 96,000 adults included in those earlier studies.
Walking 5,000 or more steps a day was linked to fewer symptoms of depression compared to walking less. People who walked at least 7,500 steps a day saw even greater benefits, with a 42% decrease in depression.
Even a small increase of 1,000 steps a day resulted in a lower risk of depression. The authors of the new paper did not look at whether the benefits of walking plateau at some point.
Experts recommend that people increase their daily step counts to help improve their mood. They suggest starting small and increasing slowly. People with depression may benefit more from combining walking with standard treatments like antidepressants and psychotherapy.
Getting at Least 5,000 Steps a Day Could Improve Depression, Mood Read More »
Cervical Cancer Screening Includes New Self-Collection Method for HPV Testing
- The U.S. Preventive Services Task Force released new draft guidelines for cervical cancer screening, including recommendations for three screening methods.
- For the first time, the new recommendations also include self-collection for HPV samples, which the Task Force states could help reduce barriers to care and improve screening access.
- Cervical cancer death rates in the U.S. are declining due to regular screening, but Black and Hispanic women still face disproportionately high risks.
Cervical cancer continues to be a leading cause of disease-related death globally.
In the United States, where regular screening for cervical cancer is widely available, mortality rates have fallen by 70% since the 1950s.
Vaccination against HPV for children and adults is also highly encouraged.
Most cervical cancer cases are caused by human papillomavirus (HPV), a sexually transmitted infection (STI). Current guidelines for cervical cancer screening recommend HPV testing every 5 years for females ages 30 to 65.
For younger females ages 21 to 29, a Pap test every three years continues to be the gold standard for cervical cancer screening.
On December 10, however, the U.S. Preventive Services Task Force (UPSTF) released a new draft recommendation for cervical cancer screening that includes three screening methods — HPV tests, Pap tests (cytology), and co-testing (Pap and HPV) — to help detect early signs of the disease.
For the first time, UPSTF has also included self-collected HPV tests in its cervical cancer screening guidelines starting at age 30. Females can now collect their own samples using a swab, which UPSTF states yields just as accurate results as when a sample is collected by a clinician.
UPSTF anticipates self-collection will increase screening rates among those who experience discomfort during traditional screening methods.
Moreover, self-collection provides an alternative for females who face barriers to care and are under-screened, particularly among Black and Hispanic women, who face disproportionately high cervical cancer risks.
“Most cases of cervical cancer are in women who have not been regularly screened or appropriately treated after an abnormal test result,” Task Force chair Wanda Nicholson, MD, MPH, MBA, said in a statement.
“That’s why it’s so important that women get screened regularly, so cancer can be prevented or caught early when it’s treatable.”
The new UPSTF recommendations offer options for those assigned female at birth. They can work with their healthcare team to choose a screening method that best suits their personal health.
“Protecting choice in screening methods is crucial to ensuring that OB-GYNs and other healthcare professionals can continue to provide the lifesaving tests women need,” said Jessica Shepherd, MD, board certified OB-GYN at Sanctum Med + Wellness in Dallas, Texas, and Chief Medical Officer at Hers.
Healthline spoke with Shepherd to learn about screening methods and prevention of cervical cancer.
This interview has been edited and condensed for clarity and length.
Is HPV testing more effective than Pap testing for cervical cancer?
Shepherd: The USPSTF cervical cancer screening draft guidelines maintain access to all current screening methods, and the Task Force noted that all three screening methods — HPV tests, Pap tests, and co-testing — are effective and recommended.
The patient experience remains the same no matter the screening strategy used, and for women 30+, co-testing provides more information to inform care decisions.
Additionally, the Task Force noted that current evidence continues to show that getting a Pap test every three years is the best screening approach for women ages 21 to 29.
How often should you get screened for cervical cancer?
Shepherd: The USPSTF recommends women begin cervical cancer screenings at age 21 with the Pap test every 3 years. Pap testing is the most effective method for these younger women because most HPV infections in this age range resolve on their own.
Once patients are 30+, the Task Force recommends screening every 5 years with Pap+HPV together (co-testing), every 3 years with the Pap test, or every 5 years with HPV testing alone.
How does the self-collection method for HPV samples work?
Shepherd: While some view HPV self-collection as a potential way to increase access, Food and Drug Administration (FDA) approvals for HPV self-collection allow for sample collection to take place only in a healthcare setting when a cervical sample by a clinician cannot otherwise be obtained.
No matter what testing method is used, patients still need to come in for a screening appointment.
The FDA noted when they approved HPV self-collection that if women who are regularly screened switch to self-collection, it could result in “potential missed cervical disease cases that could have otherwise been detected and prevented using the current standard of care.”
Currently, there are no FDA-approved HPV tests for home collection in the U.S.
Ultimately, increasing screening participation and improving cervical cancer care will require a multi-faceted range of solutions, which is why I believe so strongly in the importance of the patient-provider relationship to discuss these factors and find the right solution for each woman.
Why do high cervical cancer risks persist among Black and Hispanic women?
Shepherd: Black women are more than twice as likely to die of cervical cancer than white women. Because of delays in screening, Black women are more likely to be diagnosed with advanced cervical cancer than any other racial group.
We also know that Hispanic women are 40% more likely to be diagnosed with cervical cancer compared to white women and 26% more likely to die from the disease.
These concerning trends occur due to several factors, including a lack of access to insurance and appropriate treatment.
We often see that many women believe they will experience financial barriers to screening appointment costs and potential follow-up care or treatment. This underscores the importance of screening guidelines that preserve access to all options for women.
Changes that would restrict options would contribute to higher rates of disease, worsening existing inequities in care and outcomes for these groups.
What are some ways to reduce the risk of cervical cancer?
Shepherd: Cervical cancer is preventable with regular screening. More than 50% of new cervical cancer cases occur in women who have never been screened or haven’t been screened in the past five years. A focus on improving [HPV] vaccination is also imperative.
Women deserve to feel empowered to take charge of their cervical health. Annual well-woman visits help women stay up to date with essential screenings by their doctor, including Pap tests and co-testing — while also helping patients and doctors build stronger relationships.
Takeaway
For the first time, cervical cancer screening guidelines from the U.S. Preventive Services Task Force include self-collection of HPV samples for females starting at age 30, which could help make screening more accessible.
The Task Force also recommends three screening methods for females ages 21 and up: HPV tests, Pap tests, and co-testing. Females should work with their healthcare team to decide which testing method is best for them.
Cervical cancer is preventable with regular screening. While overall disease-related death rates have fallen in the U.S., Black and Hispanic women continue to face disproportionately high risks.
Cervical Cancer Screening Includes New Self-Collection Method for HPV Testing Read More »
‘Holding Space’ Is More Than a Viral Meme, It’s a Healthy Practice. Here’s Why
- During press for “Wicked,” a journalist created a moment that spawned memes.
- She spoke of “holding space” for Cynthia Erivo’s performance of “Defying Gravity.”
- Experts say “holding space” means being fully present for others and yourself.
- It can have benefits for mental health, such as stress reduction and relief from loneliness.
- It can also be a form of self-care for marginalized groups.
When journalist Tracy E. Gilchrist interviewed “Wicked” co-stars Ariana Grande and Cynthia Erivo on their recent press junket, it created a viral moment that lit up the internet with memes.
In a video published initially on Out, Gilchrist told Erivo, “This week, people are taking the lyrics of ‘Defying Gravity’ and really holding space with that, and feeling power in that.”
In response, Erivo told Gilchrist that she “didn’t know that was happening” and that it was “really powerful,” clearly feeling emotional.
The video exploded online, with many people questioning exactly what “holding space” meant, whether it was a new trend, and what impact it could really have.
However, mental health experts say the concept of “holding space” for yourself or others isn’t new, and the act can indeed have a profound impact on your health and well-being.
What does “holding space” mean?
“Holding space for someone else is about showing up fully, being present, truly listening, and allowing them to process their feelings at their own pace,” explained Megan Drummond, a Licensed Psychotherapist and founder of Megan Drummond Psychotherapy.
She also noted that it’s not about trying to fix their problems.
“It means moving beyond the day-to-day surface stuff and asking meaningful questions,” Drummond added, “accepting the responses with openness, and resisting the urge to downplay or fill the discomfort that often comes with big emotions.”
We can also apply the concept of holding space to ourselves, she said, by allowing ourselves the freedom to feel, reflect, and rest without self-criticism or the feeling that we must do something.
“You may be upset, grieving, joyful, or just taking stock, but by slowing down and not playing the ‘I’ll deal with it later’ game, we allow ourselves the time and compassion to heal and grow,” said Drummond.
How “holding space” can boost your mental health
Amie Grant, LPCC, founder of Take Up Space Therapy Services, noted that the practice of holding space creates deeper relationships and a sense of trust. It can also combat loneliness.
“When someone feels seen and heard, it can be a profoundly healing experience,” she said.
Grant further explained that holding space for ourselves allows us to connect with our own emotions and values, moving us toward greater authenticity.
“This practice strengthens emotional resilience and helps us regulate stress by interrupting the cycles of shame and guilt that can arise when we don’t feel ‘enough,’” she said.
Grant pointed out that this can be especially important for those who are marginalized, such as women and LGBTQIA+ individuals.
“When we hold space for ourselves, we actively resist the narratives that tell us to prioritize productivity, conformity, or perfection and instead affirm our humanity and inherent worth,” she said.
In other words, “holding space” is a form of mindfulness, the practice of focusing your awareness, calming busy thoughts, and being rooted in one’s body in the moment.
Mindfulness can be practiced in various ways, including meditation or everyday activities such as walking, cooking, or listening to a favorite song.
In fact, mindfulness-based stress reduction (MBSR) has been associated with numerous physical and mental health benefits.
A 2021 meta-analysis suggested that MSBR may help lower diastolic blood pressure.
A 2018 study also found that MBSR could boost mental health by lowering work stress, anxiety, and depression.
Grant additionally emphasized that holding space for yourself is not a selfish act.
“It’s a radical act of self-care and community care that fosters resilience, emotional regulation, and a deeper sense of belonging,” she said.
Takeaway
On a recent press junket for the movie “Wicked,” interviewer Tracy E. Gilchrist inspired a flurry of memes when she told star Cynthia Erivo that she was “holding space” for her performance of the song “Defying Gravity.”
Mental health professionals say this practice involves being fully present with someone else without trying to solve their problems or minimize them.
We can also hold space for ourselves by allowing the experience of emotions without casting judgment.
Holding space for ourselves and others can provide several mental health benefits, including relieving loneliness, reducing stress, and building stronger relationships.
It can also be seen as an act of self-care for those who have been marginalized.
‘Holding Space’ Is More Than a Viral Meme, It’s a Healthy Practice. Here’s Why Read More »