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Fitness enthusiasts always keep a track of the number of calories they consume and the number they burn during their workout. It is easier to lose weight when you burn more calories than you consume in a day. The number of calories you burn depends on the duration of exercise, pace, intensity and your weight and height. The more you weigh, the more calories you burn when you work out. With the 21-day lockdown in place, we are all missing our gyms and our intensive workouts that help us burn adequate number of calories in a day. However, we can also burn a large number of calories with simple exercises that can be done at home.

Even though, running burns the greatest number of calories per hour, not everyone is able to run for enough time to burn a substantial amount of calories. Here are nine more exercises that will help you burn those extra calories fast.

Read more from the original source:
9 exercises that will help you burn maximum calories - Times of India

Dominic Hernandez is facing two dire crises has both a health and housing emergency.

In PEOPLEs exclusive clip from Wednesdays episode of My 600-Lb. Life, 37-year-old Dominic weighs more than 600 lbs. and lives out of his van with his older brother James, 44.

I never thought my life would end up like this, Dominic says as the clip shows he and James sleeping in the cramped van.

I feel I am in a nightmare because my life is such a mess right now in so many ways, he says. But my living situation and health are my two biggest struggles right now because they are the worst theyve ever been.

I just feel like my world has fallen apart, Dominic adds. Me and my brother live in my van because we are homeless, and my size makes my situation harder because of how I struggle now to fit places and do things.

TLC Dominic and James Hernandez

RELATED: 653-Lb. Woman Getting Weight Loss Surgery After Years of Binge Eating with Her Mom

After Dominic awakens in the van, he tells James that his sleep was a little painful.

My hip kept on bothering me, I had to readjust, Dominic says. I really want to take a shower. Its been a while.

Do we have enough money for a room? James asks, to which Dominic says they do but then quickly shifts his attention to a different topic.

Lets get something to eat first, he tells his brother.

As Dominic has difficulty getting out of the car, he admits in a confessional, Its not very easy to go to sleep in a van on the streets.

Theres always people around, he explains. Other homeless people, addicts, and then we also got to look out for cops. We dont want to get in trouble or you know, have them tell us we cant be here anymore.

TLC

RELATED: Brothers Lose Weight Together While Rebuilding Their Relationship in My 600-Lb. Life Premiere

Dominic says food helps me forget about all my troubles.

My life revolves around eating as much as possible, he shares.

Pulling up to the McDonalds drive-through, Dominic hastily orders six bacon egg & cheese biscuits, six hash browns, two triple griddles, three orders of the big breakfasts, and a large chocolate shake with whip cream.

Dominic then turns to his brother, looking for confirmation that they ordered enough food for the two of them.

Yeah, thats it, he tells the drive-through.

My 600-Lb Life airs Wednesdays 8 p.m. ET on TLC.

Read more:
Homeless Brothers Struggle with Their Weight Loss Plan in My 600-Lb. Life Exclusive Clip - Yahoo Entertainment

Get Fit & Healthy, Lots of hollywood stars, influencers, and other friends and acquaintances swear by it, and it was one of the most gegoogelde dieetzoekterm in 2019: intermittent fasting or periodic fasting, has been a draw to the button. But is it really? You know for sure. Three readers will bear witness to this.

european commission: the vastendieet you may want to eat during certain times of the year, not less. There are quite a few different variations, but there are two main forms, which are the most common. In the first method, intermittent fasting, and it plays on a daily basis. In the 16:8 protocol you can eat for 16 consecutive hours, while in the remaining 8 hours of normal eating, and do what you want to do. Some of them are going to go a step further and eat food for 18 hours, and 6 hours as well. In the second method, alternating or alternated fasting, as you are two days a week, which is also known as the 5:2 diet. Initially it was for 2 days and no more than 500 calories for women and 600 for men to be consumed. The other day, ate what you wanted to do. Now that the days are increased up to 800 calories and the other 5 days you eat according to the mediterranean diet.

its a work that vastenditen really? Registered dietitian Sarah Mouha: A new study in October 2019 and has studied for nine studies of intermittent fasting, and compared it with a conventional weight loss diet. The bottom line on that? Periodic fasting will work. So is the weight loss is comparable to the traditional approach. In addition, the effect is the same as with every other diet: you can eat fewer calories than you use, so youll fall down. For those who are overweight, so it is a good way to lose weight, having a healthy weight, you run less of a risk to health.

How it works is also evident from the positive feedback we receive from our readers. The three of them share their success story.

Daisy (35): I have a lot less appetite for sweets.

Skinny, Ive never been there. Always, I have to be careful with what I ate, and in the last few years, Ive tried too many diets out. In addition, as I see it, apothekerassistente a lot of afslankmiddeltjes be reviewed, but without the desired result, or at least without lasting results. Even though I often have some weight lost, the weights again and again, to. The major culprit? I was able to be the dieting will never end.

To me this past summer with intermittent fasting, began. Thus, I lost about 15 pounds. Though I wont be around for the pot: in the beginning was not very forgiving. The habit of waking up in the morning to eat breakfast, so our family is pretty baked-in. For the first few days I was already at about 10 am on a hongerke. I let myself to have a healthy snack to eat. In the days that followed, I tried that a moment of time, in order to set up. From 10 a.m. to 10: 30 to 11 pm, until I was able to wait for up to 12 hours. At 18 oclock in the evening, I eat my last meal. And Im awesome.

in Addition to fasting, I also try to have little carbs and plenty of vegetables. Its a combination which has resulted in me being a lot less highs and lows have been in my blood sugar so I am not hungry at sweet and tout court, and less hungry. In other words, I can be a lot easier resisting temptation, and the pounds are flying (literally) down.

of Course I want to look for a cheatdag . Im only human, but thats okay. For example, if I want to do it in a slice of bread with chocolate fun, there is simply twice as much of it. Sometimes for breakfast I will have the weekend with my family. The rest of the time, Ill try me again at my track. I feel in particular that it is important to have a good balance, but thats for everyone, of course, is different. For me, its already a huge success. I can also highly recommend this hotel.

the Jacket (36): I have lost no less than 51 kg at the 8-month period.

all My life, I struggle with my weight. As a child, I was a bit too heavy, in my teenage years, I weighed a little less than 10 kilos too much, but in my twintigerjaren it was done on a 20-to 25-pound. I have tried several diets, but always relapsed back to my old habits, and then lose the weight again were introduced. Last year, the absolute worst is when Im number 129 on the scale, saw it there. With a height of 1m70, does that mean morbidly obese. Thats when I knew that I was dringends is something to do. I was afraid that I was a long time for a heart attack or other serious medical conditions, it would be.

Two years ago, I learned about intermittent fasting all through the doctor, Peter Attia, and his well-known app is Zero. I was immediately intrigued by it, but I thought that I was in the diet is never going to end. Due to the additional advantages like better focus, celgeneratie, controlled, calorie-intake, sleep, etc.). I took it at the beginning of June, 2019 at the latest.

I started out with a 16:8 pattern, and after five days it worked so well that I moved it to 18:6. Everything went so smooth and that I have a few weeks to as much as 20:4, went. Now, I eat for 13 hours, a small meal, usually a salad (about 500 calories, and at around 17 hours for my main meal of around 1000 calories. Im on every day and that is 1500 calories for my metabolism and activity level, the ideal number is, it is in order to lose weight. In addition, I try never to be one to two times a week to walk with them.

The result was a thick, eight months later? As many as 51 kilos less on the weighing scales, a body fat percentage which has dropped from 38 to 21%, and BMI, which decreased from 46 to 27. In addition, I feel like I am better than you ever have before.

Intermittent fasting is currently very popular and you will hear many people promising to talk about it, but it is fair to say that my life did indeed change. I feel a lot less tired, and my body, from aches are gone, my physical condition, there is a deck in progress, and my body looks a deal better.

Im also happy to have a comment to make, it is vastendieet it is, after all, is not a panacea. At the end of the day, it still boils down to how many calories youre taking in versus the calories that you burn. What is this diet special is the fact that you are feeling more in control of keeping your energy levels more stable and less spikes in your blood sugar levels so you are less likely to sugar-rich snacks are on the rise. In addition, it makes you mentally stronger all the time. And thats how the diet and also discipline, which is something that a lot of obese people struggle with. For me, it is without a doubt a success story. Dennis (24): Im 20 pounds less, but that hold every Friday, frietjesavond.

I got to know the vastendieet on YouTube stars such as Thomas DeLauer.I was struggling for many years with my weight, and after the failure of many of the other diets I had been very curious about this popular diet plan.

to start with I wasnt: such popularity is not bad. The vastendieet is the first and only diet plan that worked for me, and that I can keep this up. The reason for this? Its just as easy to incorporate into my day to day life. Even though it is at the very beginning, however, some perseverance, you will get used to the diet very quickly. So, I follow a 16:8 18:6 a pattern, and sometimes it is fixed, I even have for 24 hours. And its going to be excellent. In september, I started with it, and in the meantime, I am already 20 kg lighter.

Whats in it for me, so enjoyable is the fact that there are no restrictions to it, or would prefer to not have forbidden foods. So, like I do every Friday and have frietjesavond. (laughs) Though it was the diet that I am beginning to learn about healthy eating habits. Im just more aware of my life, making me more and more of a sport. It is my hope that my story and others who have the courage to be lost, it can be stimulating to the diet, as well as to give it a try, so that they can finally be successful losing weight. For me, its a real eye-opener, and my hope is in the struggle against the extra kilos.

Curious about the vastendieet, but have no idea how to get started? Registered dietitian Sarah Mouha share some beginnerstips:

Plan your day, and mealtimes are well in order for you to ensure that you have all of the necessary nutrients are ingested.

-: Eat two pieces of fruit and two of vegetables to get enough vitamins is to take the en100 grams, meat substitute, fish or meat and two of milk-or soy-for sufficient intake of proteins.

please Make sure that you get enough fiber to eat. Always choose whole-grain products and avoid low-carb go on a of your mealtimes.

please Try not to temptations, such as chocolate, cakes and junk food in the house, then you cant eat it, and the chances of a successful outcome are greater.

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Weight loss with intermittent fasting? Three readers share their success story: I lost no less than 51 kg in 8 months - The KXAN 36 News

Intermittent fasting, as a specific protocol, is pretty new on the dieting scene, but there's a good chance you've heard of at least someone that's used it successfully.

Even though there are probably more than a hundred different ways to diet, maybe even a thousand, intermittent fasting is a bit different since it includes long periods of fasting or going without food.

While this makes fasting unique, it also means it's not the right idea for everyone.

If you're interested in trying this diet, I'll go over a few pros and cons that you should consider before jumping in.

Everyone wants more self control around fresh made baked goodness.

U.S. Marine Corps photo by Lance Cpl. Webster Rison

I know it's ironic, but fasting consistently can help you better deal with hunger.

How often do you feel that you're close to the brink of death when you haven't eaten in a few hours? If you're like most people that eat three meals a day plus snacks in between, missing one of those opportunities can lead to a feeling that end times are near.

When you fast regularly, you're teaching your mind and body to handle an extended time without food.

While it might suck for the first few days, fasting can change how your hunger hormones function and teach you that it's okay if you happen to miss a meal or two.

Those hormones are a constant scapegoat for people who struggle to lose weight.

Think of it like an invisible flak vest. You can use it to make things harder or let it sabotage your performance. Your choice.

U.S. Army photo by Sgt. Garret Smith

Honestly, intermittent fasting isn't a great idea if you train hard or have a high level of aerobic and anaerobic endurance.

Eating food ensures that the energy you have for muscle contraction is plentiful. When you fast for hours on end, your body turns towards stored fat and sugar in your liver to help you survive. But that's not the best option if you need to train hard or perform for a long time.

Sure, fasting might not affect everyone the same, but if you usually eat around training, you'll almost certainly see a dip in performance at first.

Unless you take a long time to adjust to how fasting affects performance (this is a similar protocol to what you would need to do on a keto diet.), you might want to opt for a different protocol if high performance is important to you.

When you squeeze the trigger you better be sure you're gonna hit what you're aiming at. IF can help build your mental toughness, so you don't miss even in the fog of war (simulated or real).

U.S. Army photo by Sgt. Anthony Bryant

In the same light, using fasting strategically can help you develop the mental fortitude necessary to really push yourself when you're fatigued and don't have food available.

Just as you use weights, sprints, and long ruck marches get mentally and physically hard, jumping into challenging workouts when fasted can help you develop the mental toughness to push through when the going gets tough.

Here's how to use your workouts to do some serious mental toughness training.

No food is a stressor. If you already have a lot of other sources of stress, like you would at a selective school like OCS, maybe don't add another.

U.S. Marine Corps photo by Lance Cpl. George Nudo

Again, food not only provides energy for performance but also the fuel your body needs to repair and grow. If you're training hard and fasting every day, you could be missing out on recovery and growth.

You've probably heard of "bulking phases" where you're not only training hard but also eating more than usual. When people bulk, they're eating more food because those calories help support the growth and repair of muscles.

When you fast, eating enough calories becomes a bit difficult because you're spending so much time not eating.

On this diet, you're not only burning through calories for a large portion of the day, but you're making it more challenging to make up for those calories you're burning, like amino acids in the protein you eat.

Since you have less time to eat, you'll be fuller from each meal. As a result, it might be challenging to eat the same amount of calories as you would with a full day of eating opportunities.

Most importantly, if you train hard, need to recover and want to develop muscle, strength, and power, you're better off trying a different diet.

Send it back... or don't. Just make a choice and stick to it.

U.S. Marine Corps photo by Lance Cpl. Webster Rison

Don't diet at all. Dieting is temporary.

You want a solution that will last you a lifetime. Try using strategies like Green-light and Red-light rules that I lay out in The Ultimate Composure Nutrition Guide, it's 100% free in my free resources vault.

Or give these a shot!

I highly discourage you from engaging in any diet that makes it harder to live your life. The point of eating food is to make you thrive, not just survive.

If you must, try this detailed protocol on how to cut weight for an upcoming weigh-in.

Maybe you prefer to fast as a part of your lifestyle. I often don't eat until noon, that's technically fasting. General McChrystal is a practitioner of the one meal a day protocol. Just ensure it's something you can do consistently.

If it's painful you won't want to do it indefinitely and that's the crux here. If you are struggling and need to talk to someone about losing fat, or your mind, contact me. I'll give you 30 minutes of my time with no expectation of anything in return. I've seen enough people cause some serious damage to their bodies and minds with dieting. Don't join that club, it's avoidable.

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Read more:
Is intermittent fasting the right choice? - We Are The Mighty

Celebrities like Terry Crews have popularized intermittent fastingnot eating for lengths at a timeas a weight loss tool.

The practice doesn't guarantee you'll drop pounds, but it can help you consume fewer calorieswhich aides in weight loss.

As a refresher, there are different ways to fast, but people generally follow three common schedules: alternate-day fasting, whole-day fasting, or time-restricted fasting. Melanie Boehmer, R.D. at Lenox Hill Hospital, recommends starting with time-restricted fasting. The 16:8 format, meaning you only eat for eight hours in a day, is popular for this method.

It's always frustrating when the scale is stuck on the same numberdespite your best efforts. If you've been fasting and haven't seen results, it's a good time to analyze your strategy.

Here are some common reasons that explain why you're not losing weight from intermittent fasting.

You want to start a food journal before embarking on any kind of diet, says Melanie Boehmer, R.D. at Lenox Hill Hospital.

"It is helpful to monitor your intake to at least understand what your baseline is," Boehmer tells Men's Health.

Track everything you eat in a given week using FitDay.com, Lose It!, or MyFitnessPal.

Then, determine how many calories your body needs to maintain its current weight. This can be done using a formula or the body weight planner by the National Institute of Health.

From there, it's just a matter of comparing your actual intake to what you need. It goes without saying that you won't lose weightregardless of fastingif you consume too many calories.

If you're not losing weightdespite staying within your calorie needsthen it's time to look at serving sizes. It's common to miscalculate how much you're actually eating, which leads to consuming more calories than you think. This is particularly true with calorie-dense foods such as cheese.

For example, a one-ounce serving of full fat cheese equals about four dice. Use a food scaleor eyeball portions with this tutorialto more accurately calculate food intake.

If you've hit a weight loss plateau after losing a few pounds, Boehmer says you may be eating too few calories.

That's because our bodies adjust to whatever we throw at them, she says.

"If on average youre only taking in 1200 calories, which is something none of us should be doing on a regular basis, your body is going to learn to function on 1200 calories."

Reduce calories slowly and aim for more moderate weight loss, says Boehmer. She advises cutting enough calories to lose about a pound a week.

"When we talk about losing weight, the goal is always to lose as much weight eating thee most that you can so you dont create that metabolic inhibitor," she says.

Read the original:
Here's Why You're Not Losing Weight From Intermittent Fasting - menshealth.com

Whether you're nursing a nagging cold, snowed in during a Nor'easter or practicing social distancing, odds are being stuck at home is disrupting your daily diet and gym routines. But just because you're temporarily cooped up doesn't mean all your efforts to drop unwanted pounds are doomed to fail.

Yes, it is possible to lose weight at home here's how.

Image Credit: franckreporter/E+/GettyImages

Here, experts share 10 ways to stay healthy and stick to your weight-loss goals when you're shut in for the short term.

"Working at home is a double whammy," Julia Dugas, RDN, a dietitian with Life Time, tells LIVESTRONG.com. "First, you have access to your fridge and pantry all day long. Second, even with good intentions and daily at-home workouts, you are still likely far less active than your typical day (and burning less calories)."

That's why it's important you stick to a schedule eat exactly as you would if you were at the office. "Maintaining the same meal and snack structure can help you stay on track with the appropriate amount of food to continue towards your weight-loss goal," she says.

Preparing your meals ahead of time can help you do just that. With meal prep, you can "avoid getting sidetracked with unhealthy options or larger-than-intended portion sizes," Dugas explains.

"If you're used to going to a gym or group fitness classes, working out at home isn't an easy transition," says Emily McLaughlin, in-house certified fitness trainer and nutrition expert at 8fit.

But you can still find quality workouts and fitness instruction online to help you lose weight at home. The best part? There are plenty that won't cost you a penny.

McLaughlin recommends taking advantage of free workout apps and streaming services or following credible and credentialed certified personal trainers on Instagram and YouTube.

With so much fitness-related content in the palm of your smartphone-holding hand, you won't have an excuse to avoid exercising at home.

"If your workspace is right next to your kitchen, or you're working from your kitchen table, it's going to be extremely difficult to ignore all those snacks calling your name," Erika Fox, RDN, a registered dietitian and community manager for 310 Nutrition, tells LIVESTRONG.com.

The solution? Relocate! Find another spot to set up your workspace away from the temptations of the fridge and the pantry. "This will help keep you focused on your work and not so much on snacking," Fox says.

You don't need a gym to get in a good workout, just a little bit of space and motivation.

Image Credit: jacoblund/iStock/GettyImages

No weights? No worries. You don't need expensive gym equipment to get a great workout and lose weight at home just a little imagination and ingenuity.

"If you don't have weights, a bike or treadmill at home, you'll need to get creative," McLaughlin says. In other words, use what you have available. "Enlist the help of everyday objects like chairs for triceps dips, canned goods or wine bottles for weight and towels for sliding or extra resistance," she recommends.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Whatever the reason you're holed up at home, you might be feeling a little anxious and antsy without your regular routine in place.

"During times of high stress, our nutrient needs increase," Dugas says. "Getting a minimum of six (or more) servings of fruits and vegetables daily can ensure you're getting the vitamins and minerals you need for metabolic function, good energy levels and weight loss."

To keep you feeling fuller longer, Dugas recommends pairing fruits and veggies with foods that are high in protein and healthy fat. Think:

If you depend on a gym buddy to help you push through grueling exercise routines, you might find your stamina (and your motivation) lacking during solo workouts. But there's good news: You don't have to suffer through home sweat sessions alone.

By using video conferencing tools like FaceTime, Skype or Zoom, you can still connect with your gym partner from the comfort of your own home, McLaughlin says. Collaborate and plan your workouts ahead of time, then schedule your at-home "gym" sessions in your calendar.

This is a great way to hold yourself accountable and stay motivated while you're temporarily stuck in the house.

Track your water intake throughout the day to make sure you're drinking enough.

Image Credit: Kentaroo Tryman/Maskot/GettyImages

Don't forget to fill up your water bottle. Staying hydrated is a must-have for maintaining a healthy metabolism. That's because when you're not properly hydrated, your cells don't function efficiently, i.e., they slow down, Dugas says. And if this happens, your metabolism can grind to a halt.

Not being hydrated can also make you feel hungry. So, before you pop something in your mouth, try sipping some water first. Keeping hydrated can help you feel fuller and avoid the common pitfall of mistaking dehydration for hunger.

What's more, your water intake is also important for joint lubrication, muscle function and energy levels, Dugas explains. And you'll need healthy muscles, joints and strength to stay active and focused on your weight-loss goals.

Tuning into your hunger and fullness cues can help you avoid overeating and snacking unnecessarily, Dugas says. "When you make a trip to the fridge, check in with yourself: Are you feeling hungry or are you just bored, stressed, anxious or sad?"

In reality, you might just need a quick breather. "When you're at the office and feel like you need a brain break, it's easy to get up, walk around and chat with others, but at home, these brain breaks usually turn into snacking," Fox says. "Oftentimes, people aren't even hungry, but rather just need something to do so they can refocus."

Instead of resorting to snacks, try incorporating a different activity into your routine, says Fox who recommends going for a walk, taking a quick journal break, stretching or exercise.

Dugas agrees: Focusing on doing things you like (reading a book, calling a friend, running a bath, etc.) is a "good way to not only distract yourself, but to engage in an activity that can help you develop coping skills for reducing stress and anxiety in the long run."

To lose weight at home, remember to just keep moving.

Image Credit: Antonio_Diaz/iStock/GettyImages

Is all that time at home making you a couch potato? Unfortunately, spending countless hours on the sofa isn't good for your glutes.

"Our glute muscles get sleepy when we sit too much," McLaughlin says. And when our movement is limited, these muscles essentially go into hibernation.

Though leg and butt-focused workouts are a great way to combat this problem, you can also incorporate more movement throughout your day. McLaughlin recommends adding squats to your daily activities like washing your hands, emptying the dishwasher, brushing your teeth and waiting for water to boil.

A functional, compound exercise, squats not only activate the glutes but will also help you burn more calories and stay the course for your weight-loss efforts.

"Many people snack while working from home because they're either bored or need something to do while they work," Fox says. Just like when we watch TV, it's easy to engage in mindless eating when we keep a box of cookies next to the computer.

And with easy access to the fridge and pantry, this situation can quickly become a recipe for overindulging.

Again, heed your hunger cues and "when you are hungry, step away from the computer," Fox says. "Take the extra time to sit down and eat a snack or meal, and don't get back to work until you feel fully satisfied."

Bottom line: When your belly is happy, you're less likely to graze on greasy chips all day.

Read more stories to help you navigate the novel coronavirus pandemic:

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10 Ways to Stick With Your Weight-Loss Goals When Youre Stuck at Home - LIVESTRONG.COM

If you're unfamiliar with keto, the plan is a high fat, moderate protein, and low carbohydrate diet. The goal is to enter ketosis , or fat burning mode, which occurs when your body doesn't have enough carbs to use as energy.

Ketotarian was popularized by Will Cole, functional medicine expert and chiropractor, in his book, Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation . This version promises to deliver the health and weight-loss benefits of keto without eating plates full of meat and dairy, according to Cole's website .

Here's exactly what you need to know about this keto alternative:

This version markets itself as a mostly plant-based diet that excludes certain foods rumored to be inflammatory. Cole claims this diet is optimal for reducing your risk of chronic inflammation , which is linked to arthritis and cardiovascular diseases.

Although you can eat eggs, ghee, and fish , all other animal products are off limits. Dieters are encouraged to forego nightshade vegetables, which includes many grocery store staples:

Some people believe certain foods, like nightshades and vegetable oils contribute to inflammation, explains Melanie Boehmer, R.D . at Lenox Hill Hospital in New York. However, there's scant evidence to support these claims. The few studies that do link nightshades to inflammation include the food in quantities that exceed what you would normally eat.

"The amounts that are consumed are obscene and not natural to what were consuming," she says.

Here's a list of recommended foods:

About 70 percent of your daily calorie needs to come from fat in order to reach ketosis . Protein is limited to 20 percent and and carbs compromise no more than 10 percent of your daily calories.

To reach fat burning mode, many dieters resort to eating plates of bacon, explains Boehmer.

"When we think keto the thing that comes to mind are fattier cuts of animal protein," she tells Men's Health.

However, she says it is possible to maintain ketosis without heavy cream, pork belly, or cheeseburgers sans bun.

Boehmer recommends including nuts or seeds with every meal to hit your macros.

"They're calorically dense and theyre very high in fat," she says. "They do have some carbohydrates so you have to be aware of that."

Keto is already restrictive and this approach is going to further limit what you eat, says Boehmer.

She recommends including as much variety as possible in your meals to ensure you don't lack in vitamins and minerals.

However, Boehmer likes that this plan emphasizes eating plenty of plant-based foods rather than bacon and cheese.

Ultimately, you'll shed pounds if your caloric intake is restricted to less than what your body needs to maintain its current weigh, says Boehmer.

"On keto, people tend to lose weight quicker on the front end because theyre taking out the starches,' she says. "A lot of that initial weight loss is waternot fat mass. We just dont lose fat that quickly."

Bottom line: you need to find a diet that you can maintain long-term.

Due to its restrictive nature, this diet isn't for everyone, says Boehmer.

"If you are someone who has limited time, this is going to be challenging for you because it does involve planning," she says.

Further, she doesn't recommend strict diets for people who have a history of disordered eating.

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Ketotarian is Basically Keto Without Bacon and Cheese - Pulse Live Kenya

All across the world right now, many of us are practicing social distancing in order to slow the spread of the coronavirus (COVID-19),thenew viral strainin the coronavirus family that affects thelungs and respiratory system. While unfortunately not all of us are complying yet, many states have thankfully begun enforcing shelter-in-place and curfews. COVID-19 is a serious matter. Its vital we take action now.

With many of us quarantining at home, lots of us are utilizing social media. And with us being on social media more frequently, we may be seeing an influx of diets and exercise routines placed right in front of our eyes. Ive seen some people joke about gaining weight during this pandemic and becoming ugly and fat. Its so important to not conflate the words ugly and fat because fat people do exist and there is no reason to insult them for existing. I love the quote, Im not pretty for a fat girl. Im pretty. Period.

Related: What It's Like to Have a 6-Feet-Apart Marriage Due to COVID-19

If you are seeing lots of weight loss tips on your news feed, first of all, feel free to unfollow anyone posting them. Its especially triggering to those in eating disorder recovery, so dont feel bad for putting your health first. Weight loss posts can normally be triggering to us, but with the additional stress right now, it may seem more appealing to try it out. Know that you dont need to lose weight with your free time. Please reach out to a professional if you need support. Many therapists are utilizing video sessions right now.

As well as not having to lose weight, Im here to tell you that its perfectly OK if you gain weight during this time. It makes perfect sense. Some of us are stress eating or emotionally eating. Some of us are choosing to relax. Some of us cant exercise as much. Some of us are snacking more. Some of us have more time on our hands and feel bored.

Related: What's Helping Me Get Through a Two-Week Quarantine

While Im not eating more than usual, Ive found that Ive been eating my food quickly, likely due to stress and anxiety. Many of us are overstimulated right now. I bet many of us have trouble turning off the news or putting down our phones. I personally want to know the latest updates so I can be aware and abide by laws and regulations to keep myself and others safe.

I enjoy practicing intuitive eating, which is a wonderful practice of mindfulness to combat disordered eating or eating disorder behaviors. I slow down, notice how my food tastes, listen to my hunger-fullness, check in with my thoughts and emotions and am aware of how the food is affecting my different senses. However, we may not be able to practice intuitive eating right now due to stress, worry or anxiety about COVID-19.

One of my previous therapists, who specializes in eating disorders, told me its OK to sometimes use food to cope, when I shared with her I felt suicidal when I was a teenager. She said shed much rather me lean on this coping mechanism than not be alive. While of course, we want to lessen eating disordered behaviors and have a nourishing relationship with food, sometimes stressors arise where we have limited means of coping. We sometimes use food to cope. And thats OK. We are human. We arent perfect. We are ultimately trying to protect ourselves, cope and feel better.

Related: What It's Like to Be a 'Highly Sensitive Person' in the Time of COVID-19

Its heartbreaking that many people in recovery from eating disorders are struggling with quarantining right now, because that mirrors self isolation, which is something many of us struggle with in the depths of our illnesses. In treatment or therapy, we are told to not isolate and to be around supportive people. Right now, thats going to look a bit different because we cant physically see every person wed like to see, and we must self quarantine. I encourage people to video chat and text their supports right now. Its not the same, but it is a way to keep connected and ideally feel less alone.

We may come out of this quarantine however many pounds heavier, but is that really a bad thing? If thats the worst thing to happen, we did good. If you gain weight right due to emotional eating, snacking or eating more, or not exercising as much as you usually do, you are still the same person you were before. Your worth doesnt decrease or disappear if you gain weight.

If youre struggling with the idea of gaining weight right now, I encourageyou to write down five things you like about yourself, that have nothing to do with your appearance. You could even write it in the Notes section in your phone so you can access it quickly as a reminder. Are you a good friend? Are you a good listener? What do other people value about you? If you gain weight in the near future, take out this list and read it over. Take it in. You are more than your body. Weight gain could never change what people love about you.

Here are mine:

1. Im compassionate. It helps me be understanding of others.

2. Im a talented writer and artist. I express myself through writing and art and other people value my work.

3. Im perceptive of other peoples emotions. I am quick to pick up on other peoples feelings, which means I can offer support and kindness.

4. Im mindful and self aware.

5. I value my friendships and enjoy making friends feel special and loved.

Please know its OK to gain weight while social distancing.

Concerned about coronavirus? Stay safe using the tips from these articles:

Search for COVID-19 Treatment Leads to Chronic Illness Medication Shortages

What It's Like to Be Manic While in COVID-19 Quarantine

Why Don't We Care About Protecting Sick People Every Year?

View post:
I Need You to Know It's OK to Gain Weight While Social Distancing - Yahoo News

All across the world right now, many of us are practicing social distancing in order to slow the spread of the coronavirus (COVID-19),thenew viral strainin the coronavirus family that affects thelungs and respiratory system. While unfortunately not all of us are complying yet, many states have thankfully begun enforcing shelter-in-place and curfews. COVID-19 is a serious matter. Its vital we take action now.

With many of us quarantining at home, lots of us are utilizing social media. And with us being on social media more frequently, we may be seeing an influx of diets and exercise routines placed right in front of our eyes. Ive seen some people joke about gaining weight during this pandemic and becoming ugly and fat. Its so important to not conflate the words ugly and fat because fat people do exist and there is no reason to insult them for existing. I love the quote, Im not pretty for a fat girl. Im pretty. Period.

If you are seeing lots of weight loss tips on your news feed, first of all, feel free to unfollow anyone posting them. Its especially triggering to those in eating disorder recovery, so dont feel bad for putting your health first. Weight loss posts can normally be triggering to us, but with the additional stress right now, it may seem more appealing to try it out. Know that you dont need to lose weight with your free time. Please reach out to a professional if you need support. Many therapists are utilizing video sessions right now.

As well as not having to lose weight, Im here to tell you that its perfectly OK if you gain weight during this time. It makes perfect sense. Some of us are stress eating or emotionally eating. Some of us are choosing to relax. Some of us cant exercise as much. Some of us are snacking more. Some of us have more time on our hands and feel bored.

While Im not eating more than usual, Ive found that Ive been eating my food quickly, likely due to stress and anxiety. Many of us are overstimulated right now. I bet many of us have trouble turning off the news or putting down our phones. I personally want to know the latest updates so I can be aware and abide by laws and regulations to keep myself and others safe.

I enjoy practicing intuitive eating, which is a wonderful practice of mindfulness to combat disordered eating or eating disorder behaviors. I slow down, notice how my food tastes, listen to my hunger-fullness, check in with my thoughts and emotions and am aware of how the food is affecting my different senses. However, we may not be able to practice intuitive eating right now due to stress, worry or anxiety about COVID-19.

One of my previous therapists, who specializes in eating disorders, told me its OK to sometimes use food to cope, when I shared with her I felt suicidal when I was a teenager. She said shed much rather me lean on this coping mechanism than not be alive. While of course, we want to lessen eating disordered behaviors and have a nourishing relationship with food, sometimes stressors arise where we have limited means of coping. We sometimes use food to cope. And thats OK. We are human. We arent perfect. We are ultimately trying to protect ourselves, cope and feel better.

Its heartbreaking that many people in recovery from eating disorders are struggling with quarantining right now, because that mirrors self isolation, which is something many of us struggle with in the depths of our illnesses. In treatment or therapy, we are told to not isolate and to be around supportive people. Right now, thats going to look a bit different because we cant physically see every person wed like to see, and we must self quarantine. I encourage people to video chat and text their supports right now. Its not the same, but it is a way to keep connected and ideally feel less alone.

We may come out of this quarantine however many pounds heavier, but is that really a bad thing? If thats the worst thing to happen, we did good. If you gain weight right due to emotional eating, snacking or eating more, or not exercising as much as you usually do, you are still the same person you were before. Your worth doesnt decrease or disappear if you gain weight.

If youre struggling with the idea of gaining weight right now, I encourageyou to write down five things you like about yourself, that have nothing to do with your appearance. You could even write it in the Notes section in your phone so you can access it quickly as a reminder. Are you a good friend? Are you a good listener? What do other people value about you? If you gain weight in the near future, take out this list and read it over. Take it in. You are more than your body. Weight gain could never change what people love about you.

Here are mine:

1. Im compassionate. It helps me be understanding of others.

2. Im a talented writer and artist. I express myself through writing and art and other people value my work.

3. Im perceptive of other peoples emotions. I am quick to pick up on other peoples feelings, which means I can offer support and kindness.

4. Im mindful and self aware.

5. I value my friendships and enjoy making friends feel special and loved.

Please know its OK to gain weight while social distancing.

Concerned about coronavirus? Stay safe using the tips from these articles:

GettyImages photo via Joko Yulianto

Read more here:
I Need You to Know It's OK to Gain Weight While Social Distancing - The Mighty

A mum and daughter duo will be celebrating Mothers Day on Sunday by showing-off their fabulous new figures, after losing nearly nine stone between them and slimming down to sylph-like size eights.

Winning their very own battle of the bulge strengthened the bond between fine art student Elsie Spalding, 21, and her mother, childminder Tracey Spalding, 50, of Hertford, Hertfordshire, who were both a large size 16 at their heaviest.

Inspired by her mum, who was the first to fight her flab, Elsie recalled feeling beach fit for the first time ever this summer, saying: I was on holiday in Spain and wore a bikini for the first time in my life.

For Mum, losing weight has been a massive confidence boost, too, she added.

Gorging on pizzas, bacon sandwiches and biscuits had taken its toll on both womens waistlines when they finally realised they needed to take drastic action with 5ft 5in Tracey dropping from 12st 11lb to 9st 7lb and 5ft 3in Elsie going from 13st 13lb to 9st 2lb.

At her heaviest, Elsie had a body mass index (BMI) used to gauge a healthy weight of 34.5, compared to the NHS recommended range of 18.5 to 24.9, making her obese.

She said: I had an unhealthy relationship with food. If anything went wrong I would eat, or if I was happy I would eat.

I didnt think I could break this cycle and thought it would be like this for the rest of my life. But my mum made me feel differently and now we are closer than ever.

Hitting puberty at 14, Elsie said that from then onwards she just got fatter and fatter.

At 14, I was a size 12, so I wasnt really big, but compared to my friends who were a lot smaller, my size was noticeable. Still, I wasnt really bothered. I always felt quite confident and was never picked on.

When I got home from school Id just go in the cupboards and get biscuits or crisps and keep snacking.

At 16 and 17 I got worse. I was a size 16, sometimes wearing a size 18, and my friends were all a size eight.

Elsie continued: Then, when I went to university, I was doing my own food shopping, so it would be cheap pizzas and oven chips, packets of Supernoodles, or 99p burgers from McDonalds.

I was conscious of it, but I didnt really want to do anything about it. I did attempt diets, but it would die off and Id just carry on like before.

I used to be confident around my friends, but I started going into myself in front of other people, because Id worry about what I looked like. That was quite difficult.

A few months after she started at Bournemouth University in September 2018, Elsie was surprised when her mum visited and looked really slim, as she had joined WW.

She looked really good, Elsie recalled.

We did a bit of shopping, she tried this top on and looked incredible.

Elsie recalled: I was really impressed by what shed achieved, but I didnt think Id be able to do the same.

But a trip to a caf over the Christmas holidays was the turning point for Elsie, who joined WW a month later in January 2019.

She said: Mum and I were in a cafe together.

Elsie continued: I was having a cheese toastie and a teacake, which was just a snack for me, while Mum had a WW bar.

She told me what I was eating would have been the whole of her daily allowance in points, adding that if I wanted to join WW she would pay for it and help me.

Still, I did not think I would do it, because I thought Id get bored very quickly.

Heading back to university after joining the slimming club online, the pair agreed that Tracey would go to the classes and pass the advice she gleaned on to her daughter, who would then attend them when she finished university in May.

Elsie said: I had to change my whole lifestyle, so I gave everything up.

At the beginning, I would not have a cooked breakfast or a McDonalds because I worried that if I allowed myself to, Id fall back into bad habits.

Elsie said: I did struggle in the first couple of days, but after the first week and a half, Id lost seven pounds, which changed my mindset and made me really determined.

The change has been incredible.

I now eat lots of veg, chicken breasts, WW snacks and sugar free jelly. Ive got a really sweet tooth, so that helps to ease my cravings. I cook a lot of meals from scratch and prep meals for lunch.

A typical student, before her diet, Elsie normally got out of bed at 11am.

But, as the weight started to drop off, she began to get up early to go for a walk or a run.

When she went home, she would join her mum on a park run, a free weekly 5k running event held at parks up and down the country.

I used to get the lift everywhere and Id never exercised, but I started taking the stairs and walking everywhere, Elsie said.

My mum was doing the coach to 5k running app, so I did it too, then when I came home for Easter, we started running together, she added.

It took me about seven months to reach my goal weight of 9st 13lb in July.

I did it really quickly and was really strict. Since then, Ive lost more and now weigh 9st 2lb.

Elsie explained: I feel really great now. Sometimes I still feel a bit self-conscious, but when I go to the shop and buy a size eight instead of a size 16 it feels so good.

My whole fashion sense has changed. I buy things I never thought I would. I was wearing skirts all through the summer and little crop tops.

Shaping up together has made the mum and daughter team closer than ever.

We love finding recipes and cooking together, said Elsie. Well still eat something like fish and chips, but well make our own hand cut potato or sweet potato chips, and then well have chicken nuggets using chickpea breadcrumbs.

We also do the park run together on a Saturday morning.

We were always close, but were even closer now.

Tracey, whose husband, Dan, 52, is an alarm fitter and who also has a son, Alfie, 23 who works with his dad, said her motivation to lose weight was the approach of her 50th birthday.

With a BMI of 29.8 before she slimmed down making her overweight, according to the NHS, she said: I was coming up to a big birthday and I wanted to be fit at 50.

I realised I was unhappy and started thinking about my health and fitness. Id always been between nine and 10 stone, but after I had children the pounds started going on slowly.

Tracey continued: I work as a childminder, so am at home picking all day. I would then enjoy a few glasses of wine in the evening and liked a good night out in the pub.

Id eat a lot of unhealthy food like sweets, chocolate, crisps, bacon rolls and pasta and went up to 12st 11lb.

I could not fit in any of my clothes anymore and I wasnt doing any exercise. I just didnt feel good.

With Elsie leaving for university in September 2018, Tracey thought it would be a good time to join WW, and by March 2019, she had lost almost three stone, taking her down to 10 stone.

Reaching her goal weight of 9st 7lb in March 2019, she has stopped boozing in the week, watches what she eats and runs 5k three or four times a week to keep the weight off.

And she is delighted that her own successful diet inspired Elsie to address her weight, too.

I didnt want to tell Elsie that she should lose weight, I knew it had to be her decision and she had to do it when she was ready, Tracey explained.

But I think it sparked something in her when she saw how Id done it.

She did really well then we both started running, we did the Race for Life and were doing the park runs together.

Tracey said: Its so important, because as well as increasing our health, its something that we can do together. I go and visit her at university in Bournemouth, then we get up and do the park run.

Im so proud of her for doing it. Its not just for health but for our mindsets as well.

Weve always been close, but its brought us closer together.

And Tracey is really feeling the benefits.

I feel brilliant now, I sleep better at night. I feel good going out to buy clothes and summer is great as I dont feel like I have to cover everything up, and I can wear shorts.

Before I would hit the snooze button but now Ill jump out of bed and get a run in before the day starts.

Tracey added: I eat lots of homemade soups, fish and veg and have stopped drinking in the week. I dont miss any of it.

Looking forward to spending Mothers Day together, Tracey and Elsie will be spending it at home this year, with activities restricted due to the coronavirus.

I think it will be a quiet celebration this year. Well probably just cook something nice together, Elsie said. She really is the best mum. I couldnt have done this without her.

For more information about myWW, visit WW.com or download the WW app and to follow Elsies journey on Instagram visit @es_progess

More:
Mum and daughter show off their new figures after curbing their junk food addiction - ExaminerLive

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