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Indianapolis, IN, Jan. 21, 2020 (GLOBE NEWSWIRE) -- The keto diet is an efficient option for quick weight loss when done correctly. Over the past few decades it has become a go-to way of losing extra pounds as well as ridding the body of excess inflammation. Studies show that obese patients who follow a keto diet under doctor supervision tend to show very fast and promising results. According to this study by the National Institute of Health, obese patients can use longer term ketogenic diets to reduce body weight, reduce bad cholesterol, regulate blood glucose and elevate good cholesterol levels. Granted, most obese patients performing keto diets are under a doctors care so that side effects (also know as the keto flu) can be mitigated as not to interfere with progress.

For the rest of us going at it on our own however, the keto flu can be an unexpected obstacle to our keto plans this winter. When you drastically lower your carb intake, you reset the bodys energy fuel source so that it is deriving most of its energy from stored body fat rather than consumed carbs and sugars. As this switch is taking place (ketosis), keto dieters can begin experiencing flu-like symptoms that can send them off track. Some of these symptoms include:

Although these symptoms might be a good sign (revealing that you have gone into ketosis), they obviously may not feel too great. In fact, these symptoms can make dieters return to their former ways of eating, possibly giving into cravings for relief. Diet Demand, the nations leading provider in virtual, telemedicine weight loss coaching advises dieters to prepare for potential keto flu symptoms ahead of time by:

See what Diet Demand can do for you by easily and effortlessly visiting http://www.dietdemand.com/ to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDemands physicians all received specialized training in nutritional science and fast weight loss. DietDemand reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state-of-the-art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDemand patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At DietDemand, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to DietDemand for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

DietDemand is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, DietDemand has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

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Diet Demand Helps Dieters Prepare for Things They May Not Expect on the Keto Diet - Yahoo Finance

The use of soybean oil has increased dramatically over the last few decades, to the extent that is has become the most widely consumed edible oil in the US and other Western nations. However, its rise has coincided with an alarming escalation in metabolic conditions like diabetes, insulin resistance, and obesity, and a new study indicates that this may be down to the way that soybean oil causes genetic changes in the brain.

Previous research has shown that mice fed a diet that is high in soybean oil are much more likely to develop these conditions than rodents fed on other fats like coconut oil. Further studies hinted that the culprit may be linoleic acid, as mice that consumed soybean oil that had been modified to lack this key ingredient were spared many of these harmful effects.

To better understand how soybean oil produces these negative consequences, scientists decided to investigate its impact on the expression of genes in the hypothalamus, a brain region that regulates metabolism and a range of other essential processes.

Mice were split into groups, of which one received a diet that was high in normal soybean oil, another consumed a diet high in soybean oil that lacked linoleic acid, and another was fed on a diet rich in coconut oil.

Writing in the journal Endocrinology, the study authors explain that soybean oil was found to modify the expression of around 100 different genes in the hypothalamus, affecting processes such as metabolism, neurological disease, and inflammation.

Among the altered genes were some that are associated with schizophrenia, depression, and Alzheimers disease, although by far the most affected was a gene that codes for the production of a hormone called oxytocin.

Oxytocin is sometimes referred to as the love hormone as it promotes social bonding and feelings of euphoria, and disruptions to its functioning have been linked to depression and autism. However, it also plays a key role in regulating body weight and glucose metabolism, and mice fed on soybean oil were therefore found to suffer from glucose intolerance, while those fed on coconut oil had no such problems.

Furthermore, the oxytocin gene was affected equally in mice that consumed regular soybean oil and the version that lacked linoleic acid, suggesting that the removal of this ingredient does not protect against the harmful effects of soybean oil.

With linoleic acid ruled out as the main driver of these harms, the researchers turned their attention to another compound found in soybean oil called stigmasterol. A further group of mice were fed a diet rich in coconut oil that had been modified to contain high quantities of stigmasterol, to see if this caused similar genetic changes within the hypothalamus.

Yet no such genetic alterations were found in the hypothalamus of these mice, indicating that stigmasterol is not to blame for the dangers of soybean oil.

Future research will now need to focus on determining which ingredient is responsible for these genetic changes, although study author Poonamjot Deol of the University of California, Riverside says that while many questions remain unanswered, some very concrete statements can be made off the back of this study.

"If there's one message I want people to take away, it's this: reduce consumption of soybean oil," she said in a statement.

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One Of The Most Common Ingredients In The Western Diet Has Been Found To Alter Genes In The Brain - IFLScience

Fad diets come and go, as do the accompanying promises to fix weight issues or gym struggles that, in nearly every case, could be addressed simply by combining frequent exercise with a diet that avoids caloric counts more suitable for a woolly mammoth.

The Military Diet is another such fad, except this groundbreaking eating regimen is largely built on a foundation of not eating.

The stunted calorie plan dieters are instructed to eat only 1,000 to 1,300 calories per day despite putting participants at risk for malnutrition promises to shave off 10 pounds in just three days.

With results like that, you too can achieve the skeletal, prisoner of war beach bod youve always dreamed of.

In contrast, those in the special operations community are instructed to consume anywhere from 2,200 to 3,400 calories each day.

Certainly any time you restrict calories that heavily and deprive the body of needed nutrients, youre going to have rapid loss of weight, dietitian Rachael Hartley told Insider. A thousand calories is under the daily amount recommended for a 2 year old.

The Military Diet, which has nothing to do with the military, has been endorsed by exactly zero individuals with credibility. The site, as noted by Insiders Gabby Landsverk, lists Wikipedia as its primary source of foundational science.

Nutrition science is for nerds anyways, a dieter says as he gnaws on a 3-inch sliver of tree bark for dinner.

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The diets website lays out extensive restrictions participants are expected to adhere to.

On Day 3, for example, dieters are to enjoy a heaping breakfast of 5 saltine crackers, 1 slice of cheddar cheese, 1 small apple. For lunch on the same day, gorge yourself on 1 cup of cottage cheese, 1 hard boiled egg, 5 saltine crackers.

Participants are then encouraged to stand in front of a mirror for approximately 15 to 30 minutes and hurl insults at the disgusting reflection confronting them.

But what about coffee? you might be asking. The Military Diet can accommodate you! From the diets site:

For coffee addicts: We really love (need) coffee too, so we understand why everyone has questions about coffee on the Military Diet! Caffeine withdrawal is no fun, especially when youre already on a low calorie diet. So heres some good news Black coffee has less than 5 calories per cup, so if you need to sneak in a cup here and there, just cut out the equivalent calories elsewhere. Do not add cream and sugar. You can add Stevia if you like. Youre welcome

Uh, thanks?

Just cut out the equivalent calories elsewhere, like scaling back that heaping dinner serving of individual cashews from three to two.

Sacrifices must be made to get that six pack youve always wanted, which will arrive by default due to your malnourished skin simply not having anywhere else to go.

So, what are you waiting for?

If getting rid of energy, adding surging headaches, fatigue and irritability, and enduring an existence of pure misery is your goal, the Military Diet is right for you.

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'The Military Diet' is the worst diet since starvation - Military Times

When I went off to college, Huy Tran says, I became an eating machine. Up until then, hed been an average kid, fairly active. He played sports and biked all over down. Yet when he went to college he hoovered up whatever food was available, in huge amounts. Reflecting on it now, the 33-year-old lab scientist and photographer says, I believe that I had developed a binge eating disorder and was addicted to food.

He gained 70 pounds in about a year and a half, and he carried that weight with him. At his heaviest he was 264 pounds and felt awful, with tight hamstrings and persistent back pain. Hed sweat if he had to walk too far. He couldnt fit into his suit jacket for a friends wedding; he had trouble getting down the stairs for a night-time drink of water. I was 31 years old and my body was falling apart, he says. Enough was enough.

He started by taking pictures of himself. Then he downloaded MyFitnessPal, setting a calorie goal that would drop one pound a week. He ditched the fast food and starting prepping meals of salads, roasted veggies, and lean protein. Sugary drinks went out the window, and he began using a food scale.

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As a motivator, he signed up for a 5K race he vowed to complete in the spring, then enrolled in a couch-to-5K program. The first few weeks were hell, he says. I could barely jog for 60 seconds at a time and my legs were constantly sore. He fought through that, and when he could run a 5K he got a gym membership and started lifting, beginning with full-body and then going into a PPL (Push-Pull-Legs) split. He didnt have a trainer, but his friends kept him motivated and accountable.

After a year, hed lost 35 pounds; now, two years later, hes down 46 pounds but has also gained a lot of muscle. I don't think that I have ever been this fit in my entire life, he says. He can lift nearly twice his bodyweight in most lifts, and his 5K time is under 27 minutes. He feels more confident in himself, and in control of his body. Hes much more disciplined; his mental toughness has increased. I get comments from people nearly every week saying something about how different and good I look or how they are so proud of me, he says. He thinks he might lose another 15-20 pounds. I want to keep going and be the best version of myself that I can be.

Losing weight and becoming healthy has to become a lifestyle and not a fad if you want to be successful and have it stick, he says. Fad and crash diets can feel like punishment, and are hard to stick to. Instead, he says, find exercise you enjoy and a sensible diet. Eat healthier and move more, he says. It goes a long way.

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Small Diet Changes and a Push-Pull-Legs Routine Helped This Guy Drop 50 Pounds - menshealth.com

A weight-loss journey could be inspired by many different reasons. One woman struggled with her body image from a young age and after piling on the pounds after her first child was born and struggling to drop any weight she found herself growing to a size 26 clothes before she overhauled her lifestyle and managed to drop six stone eight pounds by using a simple diet plan. What plan did she use?

Helen Dawe, 47, became a stranger in her own body as she looked down to her size 26 frame, she decided to embark on a weight loss journey after her growing weight became a huge problem for her, she discovered a brilliant weight loss diet plan which allowed her to reclaim her own body and slim down to a much healthier 16st 4lb.

At the beginning of her journey, Helen weighed 22st 12lb, a heavy diet of carbs, biscuits, crisps, cakes, and puddings contributing to her weight gain.

Helen had always been struggling with her size but it wasnt until she gave birth to her first child that she saw the pounds piling on.

She said: Growing up the tallest and biggest girl in my class meant I struggled with my body image from a young age.

I was always aware of my size, but my weight problems truly began after I had my first child in my 20s.

I couldnt shift the baby weight and I just seemed to get bigger and bigger.

Before long I was wearing size 26 clothes. From the outside, I appeared happy and jolly but my heart was telling a different story, she explained.

Reaching her limit in 2018, in a desperate attempt to lose weight she met with her GP to ask for a gastric band but after her BMI turned out to be one point below the threshold for consideration, she had to make a difficult decision.

Shortly before Christmas last year I went to ask my GP to ask for a gastric band. It was the only way out I could see and, in all honesty, I was crying out for help, she said.

My BMI was 44 one point below the threshold for consideration.

Do I put on the extra weight to qualify? Do I risk my blood changing for

the worse? Do I want type 2 diabetes? Am I happy the weight I am? These were the thoughts running through my mind.

Once 2019 came around the corner, Helen attempted several different weight-loss diets to shift some of her weight, but with low motivation, she didnt get far. After dieting for 28 days straight Id only lost 7lb, she explained.

But after trying multiple weight loss programmes, Helen discovered the LighterLife diet plan which helped her to shed six stone eight pounds.

My sister Vickie was the one who recommend I give LighterLife a go. Although we dont live in the same town she encouraged me to try out my free, she revealed.

This plan combined very-low-calorie diet (VLCD) Foodpacks with weekly CBT mindfulness sessions run by my Mentor, Tonia.

Instantly I found the meetings so supportive, which Id never had from a diet club before, and it was so refreshing to not talk about food or speak about our weight losses, instead focusing on unpicking many years of unhelpful behaviours around eating.

In the first week of being on the LighterLife diet plan she managed to lose eight pounds.

I lost 8lb in my first week. I couldnt believe it! Thats more than Id lost in the previous month.

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Weight loss: Woman reveals simple diet plan she used to drop more than six stone - Express

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Newswise Nebraska food scientists are at the forefront in some of the hottest food and nutrition issues in the country the microbiome, which some predict to be one of the top nutrition issues in 2020; obesity, which continues to be a major health issue for the nation; food allergens, with the CDC reporting rising prevalence of food alelrgies in children; and food choice behavior.

On Jan. 29, a dozen researchers and scientists will be at the Food Innovation Center (1901 N. 21stSt., Lincoln, Nebraska) at Nebraska Innovation Campus to discuss their groundbreaking work with the media. The event begins at 11 a.m. with a brief overview of each research program. After a provided box lunch, media in attendance will have six 15-minute sessions to interview researchers. At 2 p.m., optional laboratory tours will be available for photos and b-roll. The event will be live-streamed for media who cannot attend in person.

Participating laboratories:

Nebraska Food for Health Center,Andy Benson, director, professor of food science and technology; Amanda Ramer-Tait, associate professor of food science and technology; and Robert Hutkins, Khem Shahani Professor of Food Science and Technology. The center is located in the Food Innovation Center, 1901 N. 21stSt., on the Nebraska Innovation Campus of the University of Nebraska-Lincoln.https://foodforhealth.unl.edu

Nebraska Center for Prevention of Obesity Diseases,Janos Zempleni, director, Cather Professor of Nutrition and Health Sciences; Jiujiu Yu, assistant professor of nutrition and health sciences; Xinghui Sun, assistant professor of biochemistry; Yongjun Wang, research assistant professor of nutrition and health sciences; Edward Harris, associate professor of biochemistry; Alice Ngu, graduate research assistant in nutrition and health sciences. The center is located at 316C Leverton Hall, 1700 N. 35thSt., on the University of Nebraska-Lincoln East Campus.https://cehs.unl.edu/npod

Food Allergy Research and Resource Program,Joseph Baumert, director, associate professor of food science and technology; Melanie Downs, assistant professor of food science and technology; Philip Johnson, assistant professor of food science and technology; and Richard E. Rick Goodman, research professor of food science and technology. The program is located in the Food Innovation Center, 1901 N. 21stSt. on the Nebraska Innovation Campus of the University of Nebraska-Lincoln.https://farrp.unl.edu

Food Choice Economics,Christopher Gustafson, associate professor of agricultural economics, 314A Filley Hall, 1625 Arbor Drive on the University of Nebraska-Lincoln East Campus.

The Food for Health Center, a $40.3 million collaboration among academics, food and drug manufacturers and philanthropists, was established in 2017 to use microbiome research to link agriculture and food production to wellness and disease prevention.

Launched in 2014, the Nebraska Center for the Prevention of Obesity Diseases has received nearly $23 million from the National Institutes of Health to determine the molecular mechanisms that lead to obesity and to identify consumer friendly remedies.

For nearly 25 years, the Food Allergy Research and Resource Program has worked in partnership with the food industry to detect and eliminate allergens in the food supply.

Behavioral economist Christopher Gustafson is identifying the hidden factors that cause people to add an extra dollop of mayo to their sandwich or select an apple, not a brownie for a post-workout snack.

Please contact Leslie Reed at 402-472-2059 orlreed5@unl.eduto reserve your space, including lunch, parking and optional lab tours.

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Top Diet and Nutrition Issues to be Highlighted during Jan. 29 Media-only Event - Newswise

Sleep disturbances such as insomnia are extremely common, especially in women after menopause. According to data from the National Institutes of Health, sleep disturbance varies from 16% to 42% before menopause, from 39% to 47% during perimenopause, and from 35% to 60% after menopause.

Insomnia is a serious medical problem defined by frequent difficulty falling or staying asleep that impacts a persons life in a negative way. Hormone changes around menopause can lead to sleep problems for many reasons, including changing sleep requirements, increased irritability, and hot flashes.

Researchers recently looked at detailed dietary data from over 50,000 postmenopausal women (average age 63) enrolled in the Womens Health Initiative study between 1994 and 2001. Carbohydrate intake was measured in several ways: glycemic index (GI) and glycemic load (GL), measures of added sugars, starch, total carbohydrate, and dietary fiber, and specific carbohydrate-containing foods such as whole grains, processed or refined grains, whole fruits, vegetables, and dairy products. They then looked at each participants risk of developing insomnia after three years of follow-up.

They found that the risk of developing insomnia was greater in women with a higher-GI diet, as well as in women who included more added sugars in their diet. Added sugars included white and brown sugar, syrups, honey, and molasses. The risk of developing insomnia was lower in women who ate more whole fruits and vegetables.

The researchers accounted for and adjusted for many potentially confounding factors, including demographic (education, income, marital status), behavioral (smoking, alcohol, caffeine intake, physical activity), psychosocial (stress, social connection), and medical factors (body mass index, various medical diagnoses, hormone therapy, snoring).

The glycemic index (GI) is a ranking of foods on a scale from 0 to 100 according to how much they raise blood sugar levels after eating them. Ive written previously about planning meals with knowledge of the GI and the glycemic load of foods. High-GI foods are those that are rapidly digested, absorbed, and metabolized, and cause spikes in blood sugar and insulin levels. Some examples of high-GI foods include anything made with processed grains (bread, pasta, baked goods, white rice) and anything containing added sugars (sugary beverages, sweets).

Low-GI foods dont cause your blood sugar and insulin levels to spike, and include plant foods such as most fruits and vegetables, legumes and beans, nuts, seeds, and whole grains. Even plant foods that have a high GI such as bananas and watermelon are not likely bad for you when eaten in moderation.

Researchers hypothesize that high-GI foods cause insomnia because of the rapid spike and then crash of blood sugar levels. Essentially, what goes up must come down, and after blood sugar and insulin levels peak, they tend to drop, which can cause a lot of symptoms, including awakening from sleep. The researchers of this new study cite multiple studies supporting this theory.

Endless research connects the quality of our diet with our risk for heart disease, strokes, dementia, depression, and cancer. This new research notes that diet can also impact our risk for certain sleep problems. Its not just about eating the obviously healthy foods, but also about avoiding the obviously unhealthy foods.

In addition to practicing good sleep habits, here are some additional ways postmenopausal women can incorporate what we have learned from this study to sleep better (and be all-around healthier):

Insomnia: Definition, Prevalence, Etiology, and Consequences. Journal of Clinical Sleep Medicine, August 2007.

National Institutes of Health State-of-the-Science Conference Statement: management of menopausal symptoms. Annals of Internal Medicine, June 21, 2005.

High glycemic load and glycemic index diets as risk factors for insomnia: analyses from the Womens Health Initiative. The American Journal of Clinical Nutrition, December 11, 2019.

Sleep Disorders in Postmenopausal Women. The Journal of Sleep Disorders and Therapy, August 2015.

About Glycemic index. The Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders and Charles Perkins Centre at the University of Sydney.

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Menopause and insomnia: Could a low-GI diet help? - Harvard Health Blog - Harvard Health

As women approach 50, their bodies prepare for and go through menopause and other side effects of aging. Many women need to take new and different approaches to maintain their health, including adapting their diets to obtain the requisite nutrients. In that case, they may want to look into the best diets for women over 50.

The 50s are a time for big changes, thanks to perimenopause and menopause. This is a time in a womans life where she has hormone fluctuations, which can cause changes in metabolism and body weight, registered dietitian Julie Kay, MS, RDN, tells Womans Day. Kay also cites osteoporosis, osteoarthritis, and changes in blood sugar regulation (insulin resistance can occur due to hormone changes) as other conditions women in this age group might experience.

Registered dietitian Kayla Hulsebus, MS, RD, LD, explains that women can alter their diets to better adapt to their bodies natural changes. Below, Hulsebus shares the best diets, or rather, lifestyles, for women over 50 that can, help support healthy muscle mass, hormone balance, and proper weight management.

The Mediterranean diet is great for heart health and may prevent cancer and diabetes. It doesnt restrict or eliminate any food groups, but instead encourages everything in moderation. Hulsebus notes that it emphasizes carbohydrates from fruits and vegetables, in addition to whole grains, which have a lot of fiber and will leave you feeling full for longer.

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It has plenty of omega-3 fats, found in foods like fish and olive oil, that also boost satiety in addition to assisting with hormone production. Its also high in protein, both in plant and animal-based products. This protein is important for women over 50 who need it to fight muscle loss that happens with age.

The Paleo diet is a high-protein, low carbohydrate meal plan that is rich in eggs, veggies, fruits, nuts, and unprocessed meat. Hulsebus says that its lower carbohydrate nature is beneficial for women in their 50s and older who may be dealing with insulin resistance and are unable to process carbs like they were before.

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She also notes that Paleo has no soy or dairy, which can help women going through changes with hormones since excess soy and hormones found in conventional dairy products can lead to high estrogen levels, making women store weight in their thighs and hips. It also includes good fats which promote healthy hormone production.

The whole real food, or clean eating, plan avoids all processed foods, which can prevent inflammation. This diet can also help manage hormones, due to the fact that whole foods dont have antibiotics or preservatives, which can be big hormone disruptors.

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It focuses on whole real food products, like fruits, vegetables, legumes, whole grains, fish, meats, and healthy fats. Hulsebus says that the lack of processed food equals less refined sugars, resulting in better blood sugar stability and less abdominal fat being stored. The high number of nutrients and fiber in these foods also results in feeling full, preventing overeating.

Autoimmune protocol (AIP) focuses on repairing the gut and decreasing inflammation, which can be very helpful with the hormonal changes women in their 50s experience. It can also remove toxic and trigger foods such as refined sugars and processed foods which can cause malabsorption and inflammation in the gut.

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If the gut is unhealthy, it inhibits the bodys ability to absorb nutrients, Hulsebus says. This causes hormonal imbalances which exacerbate the hormone changes that are already happening. AIP also supports your immune system which can decrease the risk of illness as we age.

Eating a high-protein/moderate carbohydrate diet can aid the body during its natural aging process. Studies have found that higher protein levels support your bodys muscle mass since it decreases as you age and also keeps you full, decreasing the amount of food thats consumed.

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A diet high in protein can also encourage blood sugar stability, as protein can decrease blood sugar levels. As women age and go through hormonal changes, one thing thats affected is their insulin sensitivity and how they process and utilize blood sugars, says Hulsebus. Eating moderate levels of carbohydrates helps the body get enough B complex vitamins, which can be beneficial for preventing dementia as we age.

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The Best Diets For Women Over 50 How to Lose Weight Over 50 - WomansDay.com

Courtesy After taking diet pills that didn't work long-term, Tahirih Thach started the 80-20 diet, tracked macros with MyFitnessPal, and lifted weights to lose 40 pounds.My name is Tahirih Thach (@fit_withtt), and I'm a 29-year-old online nutrition coach and analytical data reviewer for a manufacturing company in St. Petersburg, Florida. After being prescribed appetite suppressants to lose weight, then regaining everything I lost, I started flexible dieting, tracking macros, and weight lifting. I've lost 40 pounds.

For as long as I can remember, my weight has fluctuated based on what was going on in my life. When college came, I dealt with sleepless nights and weekend partying and I gained the infamous Freshman 15, followed by the Freshman 30.

I struggled with figuring out my path in life. I went through a period of depression, and food was my outlet. Reflecting back on that period of my life now, I realize how poorly I treated my body. I would eat McDonald's every day, almost three times a day. It seems insane to admit that now, but with the stress of school and relying on school tuition for food, I didn't have much choice back then.

At one appointment, he talked to me about using appetite suppressants. I was so uncomfortable with my body that I would've done anything to lose weight. After starting phentermine (which is used as a weight-loss drug due to the way it suppresses appetite), I started losing weight so quickly that I was almost 20 pounds down in a month.

But as you can probably guess, using diet pills was *not* sustainable. And one day, I decided to stop the pills and try to maintain my weight loss naturally. As soon as I got off of them? My appetite came back with vengeance. I put all the weight back on, and then some. I weighed more than before I started the pills.

It wasn't until years later that I found out that this appetite suppressant was usually prescribed to those were who were morbidly obese and looking to lose weight before weight-loss surgery. I still don't understand why my doctor suggested the medication to me because I felt I wasn't in dire need of it at the time. I was disappointed in myself for ever starting the prescription medication, but also glad I could now educate women on how a quick fix will never work long-term.

I used to eat family size bags of chips most nights. I have been overweight most of my life. I was always the fat sister, daughter, friend. And I truly believed that that was my destiny. That I always going to be this way. I struggled with body image issues ever since I started gaining weight in elementary school. My self-esteem was always low. High school came around and I lost some weight around senior year. I was probably the lowest I've ever been. Then college came around. Having the lack of funds, lack of time and SO much stress, I gained so much weight back and then some. Fast forward, I decided I need to take my health back into my own hands. I went through years of appetite suppressants, yo-yo dieting, cardio, starving myself, binge eating and just creating a bad relationship with food that lasted years. I actually was weightlifting and trying to figure out nutrition on my own but when I started reaching 200 pounds, I knew I needed help. I hired a coach and it was the best thing I've done for my body. With his guidance and accountability, I was able to lose 30 pounds, transform my body and mindset surrounding food. I finally came to a place where I felt comfortable taking the reins. Through this process I fell in love with fitness and nutrition and really knew I found my calling. I went on to get my Master in Nutrition and Human Performance and got certified as a personal trainer. I wanted to be able to help women who had the same struggles as me. And I'm doing just that. I feel so fulfilled when I can just help one woman figure out how they can see their potential and how they create healthy habits for THEIR lifestyle. Like I always say, it's a process but not only should you fall in love with the process, you have to fall in love with yourself too . . .

A post shared by Tahirih | (@fit_withtt) on Dec 10, 2019 at 6:14pm PST

I tried to lose weight on my own after getting off the phentermine by upping my physical activity. But with the increased activity, I started to increase my eating because I felt like I deserved the reward of it. I added in cheat meals, which backfired in the end. Although I was doing more cardio, I was still gaining more weight. I was at my heaviest, feeling defeated. I knew I needed to change something.

I used to be an all-or-nothing type of girl with eating. But the idea of flexible dieting is exactly what it sounds like and includes the 80-20 rule, or eating nutritious good-for-you foods 80 percent of the time, and the "If It Fits Your Macros" (IIFYM) rule, which means you eat calories within your macronutrient (carbs, fat, protein) percentages. This way of eating is really a lifestyle change and less of a diet, and it really changed my thought process around eating.

Stress eating, mindlessly snacking, tired all of the time, and just hating the body I was in That's the person I was about 4 years ago. I struggled with my weight most of my life but 4 years ago, i just treated it so badly. I ate for comfort, for feelings, happy and sad, and sat on my ass complaining about how I looked. I knew I needed help but was scared to ask for it. Getting out of my comfort zone was not something I wanted to do but I knew I had to do it because I was done with feeling uncomfortable. After I hired my own online coach, I started to see results. I learned that food is not off-limits but rather there is a time and place for certain foods and that yes, I can enjoy foods and still make progress I fell in love with the gym From going from hiding behind an elliptical to now lifting some heavy ass weights, I felt so empowered Having the education, the structure and the BALANCE in my life, I was able to regain my sanity back. I was able to feel good about what I saw in the mirror. No, I don't have a six-pack. No, I don't have a big rack. But I do have an ass that won't quit hahaha jk but really #genetics Not that all of this is impossible but I'm okay with this. I love how big my hips are. How strong my shoulders are and how, just mentally and physically fit I feel. Life is too short, guys. Make one small change and never look back. Your mind and body deserves it . . .

A post shared by Tahirih | (@fit_withtt) on Jul 31, 2019 at 12:13pm PDT

Through my journey and education (I got my masters in nutrition!), I learned that in order to lose weight, you have to be in a caloric deficit. I learned that with increased activity, I personally ended up eating in a caloric surplus rather than a deficit (hence the weight gain). The flexible dieting lifestyle helped me recognize that a calorie is a calorie, and while eating nutritious foods is important, there's no reason to freak out over eating a "bad" food.

I stuck to the 80-20 and IIFYM rules consistently, though I still had days when I overate. But I never punished myself for thatI'm human. I tell people that I can have my cake and eat it too with the 80-20 rule. Eighty percent of the time I eat whole foods, veggies, fruit, etc., and 20 percent of the time I have treats like cake or fries.

This works for me because I never deprive myself. Depriving myself in the past always backfired. I'd eat salads all week and then binge eat chips on the weekend. But on this diet, I can have chips in moderation, and that little fix during the week is all I need.

I use the MyFitnessPal app to track my food and macros and that really helps me stay on track, even while eating treats.

Left: Sister #1's wedding circa 2012 Right: Sister #2's wedding 2019 Weddings are a celebration, where you get to see old friends and family It also can be nerve-wracking, considering if you're a part of the wedding party! In 2012, I was not ready to be in front of a large crowd. I was uncomfortable with myself and my body. I was probably the biggest I've ever been. You can't predict when you're going to be in another large event like this but at my other sister's wedding, this past weekend, I felt my most true and confident self. Change doesn't happen overnight BUT they will happen with perseverance, the right guidance, and a strong WHY. My WHY was because I was tired of feeling sorry for myself. I was tired of hiding my body. I was tired of being depressed. Instead of focusing on the scale, focus on how you feel, how you're clothes feel on you, how strong you are at the gym. If you are ready to transform, I am taking on one-on-one clients for the month of August. If you understand it takes time to make long-term progress and are serious about WHY you want to change, fill the link in my bio and we'll have a quick chat to see if I can offer you the right guidance . . .

A post shared by Tahirih | (@fit_withtt) on Jul 16, 2019 at 3:48pm PDT

But I realized that I was really limiting myself. When I started my weight loss journey, my brother had recently joined the Air Force and was in basic training, which meant lots of exercise in the gym to stay fit. He got me into the gym and helped me overcome my gym-timidation.

When he got deployed, I learned how to weight train using bodybuilding.com's exercise library. From there, I watched a lot of YouTube videos to perfect my form while lifting. I loved it so much.

In 2018, I received my certification in personal training. Now, I lift weights five days a week. I have one cardio/active rest day, and one complete rest day.

The stronger I got, the more confidence I built inside and outside of the gym. I do what people call "powerbuilding," which is a combination of powerlifting and bodybuilding. It is empowering as a woman to lift really heavy weights. I perform progressive overload in my training, which means I progressively add weight as I continue to get stronger. Lifting weights is my therapy.

It's been a rollercoaster of a journey. Some days I would take a few steps backward and find myself binge eating. But my habits were built by just trying to improve each day, whether it was by adding more weight to my barbell or eating an extra piece of fruit that day. Ive learned that quick fixes backfire, and the all-or-nothing mindset is what kept me stuck in the yo-yo dieting cycle.

Following the 80-20 lifestyle has really helped me heal my relationship with food. Any guilt I have around treating myself is short-lived, and I don't have food anxiety anymore. Focusing on macros and lifting weights helped me, too; not only am I physically stronger, my mind is stronger, too.

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'After Being Prescribed Diet Pills, I Found A Natural Way To Maintain My Weight With The 80-20 Diet' - msnNOW

In the midst of explaining his teams latest comeback in the AFC championship game, Kansas City Chiefs head coach Andy Reid said that his team sometimes makes it tough on an old man.

Reid smiled. He also got a laugh when he admitted one pre-Super Bowl concern he has.

Fired up to go to Miami, Reid said. I need to go on a diet so I can fit in my clothes. Then we can go do our thing.

Does Reid not wear regular non-coach clothes before other games? This strikes a confusing tone.

Of course, Miami is warm, which means warm-weather clothes. Reid loves Hawaiian shirts and every year wears them in places such as Florida, Arizona and, yes, Hawaii. He looks good in them and shouldnt worry if the fit is a touch snug.

Youre in the Super Bowl, Andy. Were cool with whatever you do. As your former protege, Matt Nagy, would say: Be you.

And as for the root of this in-season weight gain, perhaps Patrick Mahomes and Co. have led to Reid stress-eating with the early deficits they seem to find themselves in. Of course, by the end of most Chiefs games, its all gravy.

More from Yahoo Sports:

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Andy Reid's Super Bowl wardrobe malfunction: 'I need to go on a diet' - Yahoo Sports

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