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While staying healthy should be your number one prerogative right now, it is also a good time to take stock of your weight loss and fitness goals. If you are confined to working from home, include these 10 exercises as a part of your daily routine to stay fit, and if youre looking for some weight loss motivation, keep scrolling to read 25-year-old Arjun Guptas inspiring weight loss journey.

Gupta tells us that at his heaviest, he weighed 100 kg and was prompted to get in the best shape of his life after he came back from a vacation and found everyone around him discussing their fitness plans and healthy lifestyle goals. I weigh 68 kg now. I lost 32 kg in 7 months by following the below weight loss plan and making simple changes in my daily life.

I was able to lose weight with a combination of both dieting and exercising."

My earlier diet was full of carbohydrates and sugar. I never exercised. But now, sugar (artificial) is out of my diet. I workout 6 days in the week and also weigh myself every single day in the morning just before I head to the shower.

Weighing myself every single day helped me understand what were the things that I was doing (and eating) correctly and what was not working for me. I held myself accountable if my weight on a given particular day was significantly higher than the previous day's weight - this helped me avoid eating out as well because I knew that if I ate out, the next morning I would see an increased number on the weighing scale. This self-accountability helped me a lot in my journey along with the below workout plan.

I began with gymming for 2.5-3 hours daily. This included 1 hour of walking. I began with slow walks on the treadmill, then slow running, then fast running. This finally led to - 20 minutes running + 40 minutes walk + 20 minutes cycling.

QUICK READ: Expert tips on how to start running everyday -- and its benefits

Post this, I did simple weight training and 50 squats, 50 toe-touch and 50 sit-ups. Apart from my cardio and weight training, I usually clock in 17-18000 steps on any given day. So that helps as well!

He also breaks down all the changes he made in his diet plan, below.

I began with avoiding artificial sugar. Tea/Coffee were to be consumed without sugar which was too hard in the beginning. Chocolates/pastries/cakes/ice creams/chips/biscuits/soft drinks were totally stopped. I increased the fruit and vegetable content in my food as well. This is what my diet comprised:

Breakfast: I began with having 1 banana, 4-5 blackberries and plain cold milk in the morning followed by coffee without sugar before lunch.

Lunch: One bowl of yogurt, salad, 2 chapatis and 1.5 cups of protein like dal/soybean vegetable.

Dinner: Salad or sandwich.

Self-accountability is crucial. Also, while having a cheat meal, the only person being cheated is YOU. A cheat meal can spoil the entire week's efforts. So try and avoid cheat meals as much as you can. Push yourself and you will reach your goal.

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who lost 32 kg by making these 2 simple changes in his life - GQ India

A weight-loss journey can be motivated by many things, but after struggling with her weight for most of her life and being diagnosed with type 2 diabetes, one woman lost an incredible five stone four pounds by overhauling her lifestyle and following a simple diet plan.

60-year-old Carolyn Jarrett is no longer struggling with her weight after losing over five stone in five months using a simple diet plan, but best of all, after embarking on her weight loss journey she managed to reverse her type 2 diabetes.

A life-changing accomplishment which she swears she could not have achieved if it wasn't for the Lighter Life diet plan.

So, how did she drop from, at her heaviest, 26 stone to a much healthier 12 stone, nine pounds?

Carolyn shared her weight loss journey with Express.co.uk.

READ MORE:Best weight loss: Eat this for breakfast to slim down

She said: "In 2004 I was diagnosed with type 2 diabetes, I always knew my weight was the biggest contributing factor but when youve struggled since childhood its extremely difficult to find the right solution. I was 26 stone at my heaviest.

"I persisted with low carb diets for a while, with some degree of success, but the high fats and large portions didn't help with either the weight loss or glucose control," she revealed.

But then in April 2019, when Carolyn was urged to change the dosage of her Diabetes medication and take on a more drastic approach to tackle her condition, she said enough was enough and decided to take her health into her own hands.

She said: "I was fed up of being labelled obese and type 2 diabetic, it was time to take responsibility for my own health.

"Id been reading up on some recent diabetes trials with really positive results and I too wanted to see if a Total Diet Replacement plan could do the same for me.

"Plus, in January I saw a man called Mike on ITVs This Time Next Year reverse his type 2 diabetes using LighterLife. If he could do it, why couldnt I?"

After being inspired by the ITV special, she embarked on the LighterLife Total Diet Plan to lose weight and also reverse her diabetes just like Mike.

LighterLife is campaigning to help people live healthier and more fulfilled lives by boosting confidence, self-esteem and belief.

The LighterLife weight loss plans combine a very low-calorie diet (VLCD) with weekly counselling.

With LighterLife dieter get access to meal-replacement food packs - consisting of shakes, soups, mousses or bars - and no conventional food.

"I didnt have to prepare or plan out my meals which was great," she revealed.

She continued: "I really liked LighterLifes total diet replacement meals Foodpacks theyre delicious, especially the meal bars.

"I was so surprised how straightforward it was to follow, too; all I had to do was choose four products for the day and I knew I was getting all the nutrition my body needed without the extra calories.

"The fast weight loss kept me motivated. Improving my health was my goal and the weight loss was just a bonus, but its amazing how good you can feel when youre shedding the excess weight."

After being on the plan for only a few months Carolyn was able to see great results, once she went back to the doctors for one of her regular check-ups she found that her blood sugar levels were in the normal range, meaning she had fully reversed her type 2 diabetes.

She said: "For the first time in 15 years my blood sugar levels were in the normal range, I had reversed my type 2 diabetes! I cried when I got this life-changing news Id done what I set out to do. I changed my life for the better"

She continued: "LighterLife has completely changed my world, I was on the verge of being on insulin for the rest of my life, at risk of a multitude of health complications, but here I am today diabetes free and feeling on top of the world.

"Ive gone from a dress size 26 to a size 14, the LighterLife programme and support from my mentor has allowed me to achieve life-changing result.

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Weight loss: Woman sheds 5 stone in 5 months & reversed type 2 diabetes with simple diet - Express

My name is Lacey Renee Fithian (@lacey.fithian), and I'm 34. I live in California and I'm a mother and wellness coach. After struggling with binge eating for years and reaching 285 pounds, I decided to start tracking my food intake and working out with an at-home fitness streaming service. I feel younger now than I did in my 20s.

My weight issues began very early on. As early as elementary school, I struggled with eating disorders. I would hide food in my closet and under my bed. I regularly binge ate in secret. I was much heavier than all of my classmates, and I was bullied terribly for being overweight throughout my school years and into my early adult years. I had trouble finding clothing in my size.

My mother tried so hard to help me to lose the weight and get healthy by signing me up for numerous diet plans. Plans worked short term, but I didnt maintain the results. I had the mindset that I would never change and food would always have power over me. Thinking this way pushed me even deeper into my illness.

Before work, I would go through the drive-thru and order as much food as possible. Then, I would pull over in the parking lot or somewhere unseen and eat it all. This horrible cycle affected my ability to work and live a decent quality of life. I was literally living just to eat.

I began avoiding the doctor because I was always lectured on good food habits and exercise. I was warned that my weight was becoming dangerous for my stature, and I would do some irreversible damage to my body if I didnt make a change. But that didnt stop me.

I had a long list of health issues, many of which I thought stemmed from being overweight. The most notable issues were severe depression, anxiety, chronic hives, fatty liver disease, and endocrine issues. Most of my conditions required strong medications like hormone medications, steroids, and antidepressants. My weight also caused debilitating back pain and fluid in my knees. My entire system was overloaded from the level of neglect I had subjected it to. I was constantly in pain and uncomfortable.

Instead of changing my ways, though, I used food to console myself. At 32 years old, I was at my heaviest weight of 285 pounds.

I was 32 years old, and I woke up in the morning groggy and in pain. It hit me like a ton of bricks that I had finally hit rock bottom. I had eaten myself into a black hole over the holidays and felt absolutely run down. Everyone around me was setting New Year's resolutions and talking about the changes they hoped to make in the new year. I hadnt thought twice about my future until that moment.

I depended on a heap of medications to keep myself semi-functional. I couldnt keep up with my kids and had withdrawn from society. I wasnt exercising and I was on my way to a heart attack. Metabolic syndrome was kicking in on top of everything else. To be honest, I'd just had enough.

I had tried just about every restrictive diet out there and it never worked. The more I restricted myself, the more I wanted to binge eat. I needed something that wasnt just a diet; I needed a mindset and lifestyle change.

It came down to me becoming my own food detective. I focused on portioning my plate evenly and making sure that all the foods I chose were nutrient-dense and not empty calories. I wanted my calories to be worth it and work for me, not against me.

I also started tracking everything. I used to dread tracking my meals and weighing myself because I didnt want to admit I had a serious problem. But once I began tracking my weight, my water intake, my mood, and everything I ate (down to the condiments, dressings, and seasonings!), I was able to get a clear picture of what was working and what wasnt.

I began with walking and swimming at my heaviest weight and gradually worked my way up to more strenuous work, like yoga and cross training.

Now I work out at home using an on-demand fitness streaming service, where I can pick and choose a program that works for me. I typically do a structured program that is a certain length, like eight weeks or so, and each day the workouts focus on a different area, with at least one day of all cardio. I work out in the mornings at least five days a week, and my workouts range anywhere from 20 minutes to an hour.

I like that there's no guessworkyou just follow the videos. I have lost most of my weight this way, and the convenience of it has helped me stay on track. I dont have to pack up myself and my three kids to go work out.

By committing to myself, Ive been able to reverse the damage that was done to my body and eradicate the illnesses that plagued me for so long. I am virtually pain-free and I no longer depend on a plethora of medications to get me through the day. I take vitaminsand thats it!

Gone are the days of binge eating and trying to fill a void with food. I have learned how to properly eat to fuel my body and exercise to improve my overall health and well-being. Im 34 years old, and I feel better and younger now than I did in my 20s. My journey isnt over, its just beginning. This isnt a short-term goal for weight lossits a lifestyle change.

Read the rest here:
'I Overcame Binge Eating By Practicing Portion Control And At-Home WorkoutsAnd I Lost 150 Lbs.' - Women's Health

Weight loss groups are no longer occupied solely by women - over the past few years men have also been discovering the slimming secrets to success.

In fact, three men in Cornwall have spoken out to urge others to head along to their local Slimming World meeting.

Paul Mills said he was pushed to make changes to his life after a family holiday and has lost 8s 10lbs so far.

He said: "The final straw was a family holiday and generally feeling very unhealthy. Capped off by young nephew pointing out my big belly. We made a decision to join Slimming World when we got back.

"We find food optimising very easy with no real problems. My favourite meal is miso baked salmon with sweet potato wedges and steamed vegetables.

"We are much more active and swim regularly as well as use the exercise bike; our level of fitness has improved and we both feel much better. I can fit in clothes I have not worn for a long time and the best bonus so far was not having to use the extender belt on a plane.

"My family and friends reaction has been a massive boost and this has all been achieved with the fantastic support given by members in my group and my consultant Hayley."

Ian (pictured above) is also celebrating his success and got off to a great start - with a loss of 4.5lbs in week one.

He said: "I had previously tried to lose weight with Slimming World online, but lost focus and started to struggle. Members from Chrissys Monday group in Truro encouraged me to give the group a try.

"I went along with a family member and got off to a flying start, losing 4.5lbs in my first week. Making the subtle changes to how I shop, cook and eat has been easy to do. Free food is fantastic, there is so much you can enjoy, including curry and steak with all the trimmings."

Ian continued: "The changes that I have incorporated with food and activity have attracted lots of positive comments from my friends and family and this has really spurred me on.

"In group, the fun, learning, motivation and support from fellow members and consultant Chrissy has helped me to reach my target weight, having lost three stone in three months. I have really enjoyed it too.

"I feel really positive and chuffed that I have some great awards under my belt, which itself has moved a few notches. Hopefully others might be inspired by my journey and take steps to do the same, they wont regret it."

Brian, who attends a group in Portreath, said: "I was told that as time goes on, I could end up in a wheelchair, or would need two new knees.

"The option was to lose weight, get fit and put off the operation for as long as possible.

"Secret is to not beat yourself up along the way and have fun... Yes group is fun."

Iceland do a range of Slimming World foods and is currently offering a free six pack of Muller Light yoghurts (worth 3) with three selected meals or meats.

They do meals, meats, vegetarian, chips, sauces and soups.

The range includes jackfruit chilli, sausage pasta, meatballs, diet Cola chicken, quarter pounders, vegan cottage pie, ginger chicken noodles and lasagne.

Buy them here

Louise, who runs groups in Indian Queens and St Columb, said: "With the rise of trendy fad diets, people are often seduced by the promise of fast weight losses and take quick-fix routes to lose weight.

"However, these methods of weight loss arent sustainable after all, who wants to feel hungry all the time or give up their favourite foods indefinitely? Especially when that so often means that by February New Years resolutions are a distant memory.

"The fact is, theres no magic pill when it comes to weight loss and the best weight-loss plan is the one you can stick to.

"Our members lose weight by making small changes to the way they shop, cook and eat and filling up on free food foods that are low in calories but satisfying like pasta, lean meat, fruit, veg, potatoes and more so they dont have to go hungry or give up their favourite meals.

"We encourage members to gradually become more active and we provide great support along the way.

"Members develop healthy habits that they can keep up for life, so they can not only reach their target weight but stay there forever."

Here are Louises top tips:

It is a huge misconception to think that you have to make dramatic changes and survive on lettuce leaves and carrot sticks in order to lose weight.

Members are encouraged to make small and simple swaps like switching from oil to low-calorie cooking spray and full-fat butter to low-fat spread, and swapping white bread for wholemeal bread.

Losing weight is much easier when you get in the habit of planning your meals for the week.

Pick meals that you know youll enjoy, try new dishes to keep things interesting and make a shopping list its hard to enjoy healthy meals if you dont have the foods you need to make them in your kitchen.

When youre losing weight, the importance of having a strong support system around you is absolutely vital. Our groups are fun and informative, and members never feel alone on their journey.

Everyone is in the same boat - your fellow members will have lots of tips, recipes and ideas to share; they will celebrate with you when youre doing well and pick you up if you ever have a difficult week.

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But theres no need to run before you can walk. If the thought of exercise makes you sweat, dont let your fears steer you away from getting active after all, exercise isnt just about Lycra and aerobic classes.

We encourage our members to make simple swaps from taking the lift and using the car for short journeys to taking the stairs and walking to the shops.

Increase your activity levels gradually until you reach the recommended level of 30 minutes five times a week.

Having a visual reminder of your long-term goal is a great way to help you stay on track with your weight-loss journey.

Not only is it a great way to see the amazing progress youre making, its a good way to keep yourself inspired and committed. Members often recommend using measurement charts and progress pictures to keep motivated not only will they remind you why youre losing weight, they're fun too.

Excerpt from:
These male weight loss heroes prove that Slimming World isn't just for women - Cornwall Live

Colson Smith, 21, - the actor is best known for playing Craig Tinker on ITV's Coronation Street - has wowed fans recently at The Television and Radio Industries Club (TRIC) Awards when he stepped on the red carpet and unveiled his impressive weight loss transformation. The 21-year-old soap star looked noticeably slimmer in a classic and sleek three-piece suit and casual white trainers in London on March 10.

Colson's weight loss transformation is the result of his Coronation Street charter's, Craig Tinker, decision to embark on a fitness and diet overhaul.

On-screen, his police officer character Craig has taken up running after finding that he was out of breath while chasing shoplifters.

Craig told his friends that he was going to make an effort to get healthier after being bullied at work.

Colson has been playing Craig, the son of Beth Sutherland, in Coronation Street since 2011.

READ MORE:Coronavirus: Could these natural remedies prevent the virus?

The actor's fans were full of praise for his new healthier look, with one commenting on an Instagram post from the bash: "Amazing achievement. You look amazing! Well done you xxxx"

"You look amazing well done your smashing it," said one user.

Another user commented: "Omg you look amazing."

"You look ace," a fourth fan told Colson after he shared a photo of himself at the awards.

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In December, Colson first lost a stone and a half after getting food poisoning while holidaying in Thailand.

According to reports, despite being warned about the local cuisine and risk of some seafood, the 21-year-old actor still tucked in and suffered the consequences.

Colson was only able to eat a banana and three slices of toast for a whole week before recovering.

The drop in Colson's natural daily calorie intake put his body in a calorie deficit state - a state which has been proven to help slimmers stimulate rapid weight loss.

To lose weight like Colson, a slimmer needs to also reduce their daily calorie intake - however, less drastically than he did.

Speaking on his podcast Sofa Cinema Club - which he hosts with fellow Coronation Street actors, Jack P Shepherd, 31, and Ben Price, 47 - the star said: "I was in Ko Lanta. I was sat on the beach and the waiter came over and was like, 'What would you like?' And I said, 'I'll have the prawns to start please.'

"I had avoided seafood [on Ben's advice] but I was sat on the beach and I was like, 'How can you not have seafood on the beach?'

"Well, anyway. I'm not doing that again. I've lost about a stone and a half. In seven days I've had one banana and three slices of toast. I'm on the mend now."

But, this isn't the only time that the 21-year-old actor has slimmed down.

Back in 2016, the Coronation Street star reportedly shed three and a half stones in weight with Ultimate Performance Fitness in Manchester and he said at the time "I feel like an athlete."

Colson Smith isn't the only star who has recently managed to slim down.

British soul singer, Adele, 31, has lost a huge amount of weight in recent times, with pictures of the star causing a stir online.

She has reportedly lost 7 stone in just a few months using a simple diet plan.

An expert revealed intermittent fasting (IF) could be the secret to her weight loss transformation.

Speaking to Express.co.uk, nutritional therapist at feedmehealthy.co.uk, Kelly Vines, told Express.co.uk why Adele may have used intermittent fasting.

She said: It has recently been alleged that Adele has been intermittent fasting, like many fans of this diet she probably chose to do IF as its a lifestyle change rather than a strict no-fun diet.

I like this style of diet as it is relatively easy to follow, its not strict with food, its a slow approach and its easy to be consistent.

At the end of the day, this is the key to weight loss and keeping it off long term."

More here:
Colson Smith weight loss: How the Coronation Street slimmed down - Express

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Heres a 3-step weight loss plan that employs a low carb diet and aims to:

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3).

According to some dietitians, its not uncommon to lose up to 10 pounds (4.5 kg) sometimes more in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 2050 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80100 calories per day (6, 7, 8).

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9, 10).

When it comes to losing weight, protein is a crucial nutrient to think about.

Dont be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 2050 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

See a full list of low carb vegetables here.

Dont be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

You don't need> to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13).

Try going to the gym three to four times a week to lift weights. If you're new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

Its important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you arent reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 12 days.

Its not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

However, if you want to count them, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try.

Here are 10 more tips to lose weight faster:

For more tips on weight loss, read about 30 natural tips for losing weight here.

You may lose 510 pounds (2.34.5 kg) of weight sometimes more in the first week of the diet plan, and then lose weight consistently after that.

If you're new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the keto flu, or "low carb flu." Its usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

By reducing carbs and lowering insulin levels, youll likely experience reduced appetite and hunger. This removes the main reasons its often difficult to maintain a weight loss plan.

On this plan, you can likely eat healthy food until youre full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.

Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet (38, 39, 40).

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.

If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.

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How to Lose Weight Fast: 3 Simple Steps, Based on Science - Healthline

Losing the last few kilos is always a hard task. While 27-year-old Rajni was dedicated to getting fitter, she quickly realized that exercise alone won't get her the desired results. Putting in practice some diet secrets she learnt from her brother, Rajni was able to lose weight and transform for better. To know how she did it, read her story from fat to fit here:Name: Rajni PandeyOccupation: Employed with a private companyAge: 27 years

Height: 5 feet

Highest Weight Recorded: 64 kgs

Total Weight Loss: 7 kgs

Current Weight: 53 kgs

Duration it took me to lose weight: 2 months

The turning point: My fluctuating weight made it difficult for me to find the right clothes. Once I hit 64 kilos, I realized it was high time I do something about myself and that's when I decided to hit the gym. Initially, I was able to drop down to 58 kilos but then I hit a plateau. My weight stayed between 58-60 kilos for the next two years and I couldn't do anything. This was when I decided to seek guidance from my brother, who had successfully lost weight. I consulted him and he gave me more information about food planning, eating pattern, and the importance of vitamins and minerals.

My diet: I started off with 2 weeks of 3 meals a day and reduced it to 2 meals a day for 2 weeks. After 4 weeks, I followed 1 meal a day. I ditched carbs, sugar completely and followed a diet high fats, medium protein, and low carb diet. I also included important vitamins like - B, C, D, E, A, K, and minerals like iron, magnesium, potassium etc. in my diet through supplements.

Low-calorie recipes I swear by: I would bake at home with the help of various YouTube videos. Peanut butter cookies, flour-less dark chocolate cakes etc. Amazing and healthy!

My workout: I work out early in the morning, six days a week- 3 days spent doing weight training and the other two days intensive cardio and one day dedicated to brisk walking or jogging. Sundays are my rest day.

Fitness secret I unveiled: Losing weight is more about what you eat and when you eat. Exercise alone can help you lose a little weight but once you start paying attention to your diet, the results look more promising.

How do I stay motivated? The number of compliments and comments I get from people post my transformation are enough to keep me working on my goals.

How do you ensure you dont lose focus? Through my weight loss journey, I realized one big thing-instead of eliminating, you have to concentrate on fine-tuning your lifestyle. I did not eliminate what all I liked eating. Instead, I started to look for healthier ingredients (trust me, they aren't so difficult to find) and this kept me interested and dedicated.

Whats the most difficult part of being overweight? Obesity makes you more prone to lethargy and low energy levels. Even though my weight was not too much, I would still feel a dip in my energy levels during the second half of the day.

What shape do you see yourself 10 years down the line? Now that I know what would keep me healthy and fit, I would love to follow the same lifestyle and food for longer.

Read more:
Weight loss story: 'My brother's transformation inspired me to lose weight' - Times of India

Scientists have proven once-and-for-all it's easier to lose weight if you eat breakfast and avoid late-night snacks.

Subjects in the US study had lunch and dinner at the same times every day - 12:30pm and 5:45pm - but half had their third meal at 10pm, and the others at a more traditional breakfast time - 8am.

They all ate the same amount of food containing the same number of calories, and the overnight fast was the same for both - just over 14 hours.

"The daily timing of nutrient availability, coupled with clock/sleep control of metabolism, flipped a switch in the subjects' fat/carbohydrate preference such that the late-evening snack session resulted in less fat burned when compared to the breakfast session," the Vanderbilt University scientists said.,

"The timing of meals during the day/night cycle therefore affects the extent to which ingested food is used versus stored."

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The meal to skip if you want to lose weight, according to science - Newshub

Diet plans and salads go together like movie theaters and popcorn you don't often find one without the other. And for good reason, with the former: Salads can be beneficial both for meeting your nutritional needs and helping you toward a weight-loss goal.

A salad diet can help you lose weight if you follow a few simple guidelines.

Credit: fcafotodigital/E+/GettyImages

Here's what you need to know about salad diets, including the best salad recipes to try for your specific diet plan.

Adopting a salad-based diet isn't a magic bullet for dropping pounds, but incorporating salads into your eating plan will help you follow the most successful recommendations for weight loss.

Two separate meta-analyses on diet and weight loss, one published September 2017 in Perspectives in Psychological Science and one published January 2018 in Medical Clinics of North America, had the following recommendations regarding food intake:

Following a salad diet plan allows you to follow these recommendations daily by incorporating at least one large salad per day.

Salads are a smart addition to just about any eating plan because they typically feature a variety of vegetables, which are high in nutrients and low in calories. Salads can help you lose weight as part of a healthy, balanced, reduced-calorie diet.

A salad diet plan doesn't necessarily mean you need to eat salad for breakfast, lunch and dinner, but it should include one really big salad every day. This approach is recommended by many nutrition and exercise professionals alike.

All salads are not created equal, though making sure your salad choices keep you full without excess calories is key. When following a salad diet for weight loss, build your salad using the following steps.

Step 1: Choose Your Greens

When choosing the base for your salad, go with the greens that satisfy your taste profile. If you like blander greens, opt for a simple chopped romaine or spinach. If you like more variety in flavor, choosing a greens mix that contains arugula, kale and field greens may be a better option.

Including protein-packed foods in your salad is a surefire way to making sure your salad is satisfying and maximizes fullness after a meal. A review published June 2015 in the American Journal of Clinical Nutrition found that including 25 to 30 grams of protein per meal led to improvements in weight management and appetite.

When choosing animal-based protein sources, go for leaner options if weight loss is your goal. Chicken breast, lean cuts of pork, shrimp, salmon and hard-boiled egg will provide plenty of protein while minimizing fat intake. For reference, according to the USDA, a 3-ounce serving of cooked lean chicken breast provides 27.3 grams of protein, while a 3-ounce serving of wild Atlantic salmon provides 21.6 grams of protein.

Plant-based sources of protein, like tofu and beans, are also a great option.

Step 3: Add Supporting Veggies

While greens are normally the best choice for the base of your salad, other veggies can play a strong supporting role. Salads should contain veggies from varying categories to increase the nutrition profile of the meal. The easiest way to ensure you're getting a variety is to "eat the rainbow."

Any veggies can be used in a salad. With the base being salad greens, adding veggies that are red, purple, orange or yellow will round out your meal. Red or orange peppers, carrots, beets, sweet potato and tomatoes are just a few options. If you have a tendency to like your salad a little sweeter, adding fruit is a wonderful option as well.

Step 4: Consider Crunchy Ingredients

Now that you have your salad base of greens, protein and supporting veggies, add some other crunchy ingredients to make the salad fun and satisfying. Regardless of what eating plan you're following, there are plenty of options.

For those following a lower-carb diet, options like nuts, seeds and cheese crisps are tasty options. Traditional items like croutons and pita chips are also great options. Crunchy additions do tend to be more calorically dense than other ingredients, so be sure to measure servings sizes first.

Step 5: Use Dressing to Increase Satisfaction and Nutrition

Most people on a salad diet for weight loss assume skipping salad dressing is helpful, but it can reduce your enjoyment of the meal and create a reduction in vitamins and minerals provided by all the nutritious veggies in the salad.

A small study published October 2017 in the American Journal of Clinical Nutrition found those who ate salads with a soybean oil dressing absorbed nutrients better than eating the same salad without dressing. Participants used about 2 tablespoons of dressing, which is the standard serving size for most dressings.

Many store-bought dressings may contain added sugar, so check nutrition labels and measure out serving sizes to keep calories and sugar in check.

Add your salad ingredients into a large bowl to ensure ingredients are evenly distributed, then toss with your dressing. Mixing ingredients and plating afterward will make the salad more enjoyable and will provide a restaurant-style experience.

If you're using a salad diet for weight loss, you may already be following another popular diet plan. Many include lots of veggies, and using salads for meals can be helpful. Here are some salad recipes that fit with each of the following plans.

Keeping carbs low on these plans is key to success. This Keto Carnitas Salad is flavorful and delicious while providing only 3 net carbs per serving.

This paleo diet focuses on whole, unprocessed foods, which can be time-consuming to make. But this Paleo Charred Lemon Skirt Steak Salad takes only 20 minutes between prep and cook time.

While salad may seem like a lunch staple, you can really eat it any time of day to reap the healthy benefits.

It can be difficult to meet your protein needs when following a vegan diet, but this Simple Vegan Taco Salad packs 20 grams of protein into each serving.

When thinking about salads that fit the Mediterranean diet, feta cheese immediately comes to mind. Try this Crunchy Tuna & Feta Salad for a twist on the traditional fare.

Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.

This Simple Vegetarian Chef's Salad uses kidney beans and egg in place of meat. It provides a whopping 25 grams of protein per serving.

The DASH diet for high blood pressure calls for lots of veggies and whole grains. If you're looking for a break from the traditional base of greens, this Salmon and Broccolette Superfood Salad is worth a try.

This Paleo Citrus-Basil Chicken Salad fits the criteria for Whole30 and provides 32 grams of protein per serving.

Like the DASH diet, the cholesterol-conscious TLC diet focuses on lots of fruits and veggies. This Asparagus and White Bean Dinner Salad provides 21 grams of protein while skipping the meat.

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Salad Diet Plan for Weight Loss: Benefits and Recipes to Try - LIVESTRONG.COM

LOOKING at a photo of her 20 stone figure, Yvonne Tompkin knew she desperately needed to lose weight.

The former aerobics instructor, 54, had ballooned to a dress size 22 after giving up exercise and developing an unhealthy addiction to snacking.

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And it was seeing the image of herself at her heaviest that drove Yvonne, from Radcliffe-on-Trent, Notts, to lose half her body weight.

Yvonne, who lives with commodities trader husband Dominic, 45, and children Azaria, 13, Elyas, 12, and ten-year-old Querida, signed up to Slimming World and has since shed nearly 11 stone.

Yvonne now feels happier and more confident than ever in her trim size ten, 9st 11lb figure.

She said: "I've never looked back and now I'm 10st lighter and a whole new woman - with a new job, new figure and new confidence as a wife and a mum."

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Before putting on weight, Yvonne had been a trim size ten when she got married.But after having her first child she quickly developed unhealthy habits and stopped being active.

She said: "I married my husband when I was 38 and super-fit. I was a qualified aerobics instructor, always running about, and a size 10.

"I fell pregnant at 39 and naturally, towards the end, I wasn't able to be as active.

I started eating whole packets of chocolate biscuits

"When Azaria was born in 2006, I was about a stone heavier.

"Being a first-time-mum was hard work and I was often really tired, and this is when my bad snacking habits started.

"I started eating whole packets of chocolate biscuits, convincing myself I needed the energy.

"My meals were the same as before, but because I wasn't doing my usual exercise classes, I wasn't burning off the calories like I used to.

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"My bad habits continued after Elyas and Querida were born and, with each pregnancy, the weight piled on.

"I often moaned to my husband about my insecurities but I'd lie about the amount of junk I was eating when he wasn't around.

"I hid the sweet and biscuit wrappers before he got home, ashamed of how many I'd eaten."

Yvonne went from 12st and a dress size ten before her first child, to 17st and a size 22 at age 50.

However, Yvonne's wake-up call came when she started applying for new jobs in 2017 - and she lost all confidence.

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"Querida was starting at school and I felt ready to go back to work so I started to apply for jobs," she said.

"I went for interview after interview and kept not getting the job, and my self-esteem plummeted.

"I hated the way I looked and it got so bad I barely left the house.

"If I did, I'd watch Dominic play with the kids in the park or in the local pool, as I was too shy to get involved with them."

I hated the way I looked and it got so bad I barely left the house

At the end of that year, Yvonne was out for coffee with friends when they started chatting about Slimming World - which spurred her into joining the group.

"They'd each lost weight on the plan and something just told me I had to try this to be happy again," Yvonne said.

"I asked if they could pick me up on their way to Slimming World the following week and, although I was terrified, I knew that if I'd told them I was going, I couldn't pull out."

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Despite her initial fears, Yvonne says she found her first session "amazing".

And she decided to keep motivated by taking a photo of herself at her heaviest as a reminder to keep going.

"When I got home I asked my daughters to take a photo of me because I knew I'd never be that weight again," Yvonne said.

"I printed the photo and stuck it in the front of my Slimming World book as a reminder to keep going.

"And I did. I cooked healthy dinners every night from scratch, stating with Cajun chicken and wedges.

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Yvonne's diet before and after

BEFORE (20st)

Breakfast: Four slices of toast with butter and marmalade

Lunch: Ham sandwich with white bread, crisps and chocolate bar

Dinner: Curry with ready-made sauce, rice, naan bread, bhajis and chips

Snacks: Packet of chocolate biscuits, coffee with two sugars

AFTER (9st 11lb)

Breakfast: Fruit with quinoa and Quark yoghurt

Lunch: Jacket potato with low-fat natural cottage cheese, ham and salad

Dinner: Chicken tagliatelle

Snacks: Fresh fruit and fat-free natural yoghurt

"We ate together as a family and I made sure there were lots of leftovers I could enjoy the next day if I got a craving to reach for biscuits.

"I also snacked on fresh fruit and fat-free natural yoghurt."

Within six months, Yvonne had lost four stone and finally had some confidence back.

Yvonne then began working for a friend three afternoons a week and the weight continued to drop off.

She has since lost over ten stone and is now helping other women to follow in her footsteps.

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MAMMA MIA!Mum-of-3 reveals 5st weight loss - after eating diet of pizzas, burgers & kebabs

ROLE MODELI lost 8st so I could support son after he was diagnosed with cerebral palsy

WEIGH TO GOI lost 3st after my daughter pointed at my tummy and asked if I was pregnant

WEIGH HEYFormer air hostess says weight loss 'cured' asthma as she reveals transformation

WEIGH TO GORevenge body mum shamed for dealbreaker legs by ex now loves 'thunder thighs'

TOP PRIZEWoman, 26, crowned Miss Great Britain after shedding HALF her body weight

massive no murOlly Murs shows off his incredible weight loss in just ONE month

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WEIGH-HEYI was a size 24 but I've finally got my sex drive back after losing 8st in a year

TAKES THE CAKEWoman loses 10st after dream job at a food company made her balloon to 23st

"After I'd lost 5st, I knew I wanted to help others the way I'd been helped, and in May 2018 I became a Slimming World Consultant," Yvonne said.

And Yvonne realised just how far she'd come when,17 years after her wedding day, she could again fit into her white size 10 gown.

She said: "Last year I dug out my wedding dress and when I fastened the zip to the top, I cried with happiness to be back to the woman I was all those years ago."

Read the original:
Weight loss: 20st mum shed HALF her body weight after taking before photo for motivation - The Sun

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