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Always consult your doctor before undertaking a new diet or fasting routine.This is not medical advice, but it is information you can use as a conversation-starter with your physician or nutritionist.

Fasting has become extremely popular as a tool for weight loss, anti-aging and longevity, and for its benefits to mental and physical health.

All this can take its toll on your energy levels, affect your mood, and of course make it more likely youll gain weight.

You may not choose to try intermittent fasting during the holidaysI get it. But its worth a reminder, as we enter the season, that paying attention not only to theWHATof your diet, but also theWHEN, matters for sleep, as well as for your mood, cognitive performance, and overall health.

What is intermittent fasting?

When you practice intermittent fasting, you designate regular, specific times to eat nothing, or to consume very few calories. When your body goes into a fasting mode, your digestive system quiets. Your bodyuses this timetorepair and restore itself at a cellular level. Fasting also triggers the body to use its stored fat for energy, making it a potentially effective strategy for weight loss.

The period of nightly sleep is a natural fast we undertake every night, most of us without even realizing thats what were doing. Indeed, a waking fasting state and a sleep state share several characteristics, including a body with cells engaged in repair, and a body that is taking a rest from the demanding work of digestion.

How does intermittent fasting work?

Creating a fasting routine isnt complicated. (But you should always talk with your doctor about making changes to your diet, and before you begin a fasting regimen.) There are a number of routines that are commonly used with intermittent fasting.

People choose to restrict their eating toperiods of 6, 8, or 10 hours a dayallows for a consistent fast to occur every day in the remaining 14-18 hours.

Some people undertakea full 24-hour fastone or two days a week (they drink water)

A routine known as5:2 fastingcombines single days of calorie restriction (eating around 500 calories) every 2-3 days, with normal eating in between.

Its worth noting that despite all the attention its getting, fasting isnt a new practice. People have used fasting for thousands of years as a cultural, religious, spiritual and health practice.

The health benefits of fasting

A growing body of research shows the potentialbenefits for health and disease protection from intermittent fasting. Fasting can result in weight loss, according to research. Studies showfasting can improve insulin sensitivity, lower inflammation, and improve markers for heart disease including lowering levels of unhealthful LDL cholesterol. Intermittent fasting has been shown to have the potential totreat some cancers, as well asneurodegenerative diseases such as Alzheimersand Parkinsons. Theres also evidence that fasting may help reduce risk for developing cancer.

Time restricted eating can improve immune function and enhancethe bodys ability to repair cellsand DNA. Fasting induces a cellular process known asautophagy, which is when the cells of the body clears itself of damaged cells, spurring the growth of new, healthy cells. Autophagy is one way the body maintains more youthful, functional cells and protects against disease, by eliminating aged cells that behave dysfunctionally, and clearing the body of toxins that build up in older cells.

Intermittent fasting increases the bodysnatural production of human growth hormone. Human growth hormone encourages fat burning and protects lean muscle mass, aids in cellular repair, and may help to slow aging. Fasting can reduce unhealthful inflammation and boost the bodys ability to protect itself against oxidative stress, which is one significant contributor to aging and disease.

The science of fasting and sleep

Eating and sleeping are two fundamental processes that are also deeply entwined. Both are essential for survival. Both are regulated by internal, homeostatic drives and also by circadian rhythms. Many people know circadian rhythms play a big role in regulating sleep. But eating, hunger and digestion have their own circadian rhythmicity.

Eating and sleeping arent just influenced by circadian rhythms. They alsoexert influences back on those rhythms themselves. An irregular sleeping routine can de-synchronize a well-timed circadian clock, and throw daily rhythms off course. Thetiming of meals also affects our circadian clocks, and the function of circadian rhythms that exert a powerful influence over our sleep.

A growing body of research indicatesfasting has a strengthening effect on circadian rhythms, helping tokeep circadian clocks synchronized. Because circadian rhythms exert a strong influence over nearly all the bodys processes (as well as most of our behavior), a more robust, synchronized clock has profound effects on health. Well synchronized clocks support healthy metabolic activity, stronger immunity, andbetter, more restful and restorative sleep-wake cycles. Disrupted circadian clocks are closely linked to aging and disease. Keeping the bodys master bio clock in sync is one criticalway to slow biological aging and potentially extend lifespan.

Other recent research has demonstrated effects thatfasting can have directly on sleep, and also on conditions that affect sleep. For example, one study in mice found that a24-hour fasting period, followed by a meal, led to deeper levels of non-REM sleep. Research has shown that fasting may help toreduce chronic pain,elevate mood and decrease inflammationall conditions to which improvements will also benefit sleep.

A lot of people turn to intermittent fasting and to calorie restriction as a means to lose weight. Studies indicate periodicfasting can help with weight loss,including helping to push beyond a weight loss plateau. Its important to note that researchincludingthis 2018 studyshow that even when fasting doesnt lead to weight loss, it canimprove underlying cardiometabolic health,increasing insulin sensitivity, reducing blood pressure and cholesterol, lowering inflammation, bringing appetite under control (including reducing cravings for sugar). Maintaining a healthy weight, protecting cardiometabolic health, and adhering to a healthful diet will all translate into more restful, plentiful, high quality sleep.

Whether you explore fasting as a practice with the guidance of your doctor, or begin to pay more mindful attention to your daily eating patterns, a greater awareness of thewhenof your eating will make you feel and sleep better, right through the holidays and beyond.

Sweet Dreams,

Michael J. Breus, PhD, DABSM

The Sleep Doctor

http://www.thesleepdoctor.com

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Will Intermittent Fasting Be a Part of Your 2020 Goals? - Psychology Today

Jessica Simpson is lookingsleek and slim on her family ski vacation in Aspen, and fans cant help butapplaud her weight loss efforts! The 39-year-old mother of three shared photosto her Instagram that showed her decked out in ski gear and enjoying a day onthe slopes. Even under the bulky coat and pants, it was obvious that Simpsonssilhouette looked severelyslimmed down compared to earlier this year.

Skiing with the kiddos today. This is far as Igot, Simpson wrote in the caption, which showed her beaming for the camera.Vacation, skiing, family bonding, and chic new look Simpson has somany reasons to be smiling!

This photo wasnt the first time Simpson showedoff her trimmer-looking figure. After the birth of daughter Birdie in March2019, Simpson got to work with her trainer to help shed the weight she hadgained during the pregnancy.

Celebrity trainer Haley Pasternak explained the unique challenges of shedding weight while being a mom. Once you become a mom, its not about you anymore, he toldUs Weekly. Youre living for something else, for someone else, and so you have to really be efficient with your time and you have to do things that are not quick fixes, [but] that are long fixes.

Thanks to hard work and the assistance of her trustedtrainer, Simpson was able to lose a whopping 100 pounds in just six monthsafter having the baby. How did she do it? A smart, efficient workout plan,better sleep, and a new way of eating that eliminated alcohol completely.

There are certainthings that are more conducive to weight loss and certain things that are goingto hurt you when losing weight, and alcohol is absolutely one of them, Pasternakconfirmed.

This seemingly simple fix worked wonders for Simpson. She revealed her slimmed-down look on Instagram. 6 months. 100 pounds down (Yes, I tipped the scales at 240, Simpson shared on social media. My first trip away from #BIRDIEMAE and emotional for many reasons, but so proud to feel like myself again. Even when it felt impossible, I chose to work harder.

Even though Simpson lost a massive amount of weight, she didnt accomplish her goals by starving herself or insane amounts of exercise. Instead, Simpson made practical choices and stuck to her regimen for the entire time.

Besides the strict alcohol avoidance, Simpsonadhered to Pasternaks Body Reset Diet, which recommends three meals with twosnacks daily. Those food options included protein, fiber, and healthy fat to keepSimpson feeling full instead of deprived.

Plus, the busy working mom made sure to get plentyof walks in and strived to hit 12,000 steps per day minimum. Ultimately, theseactions were more impactful than her sweat sessions. Its not about the workouts, Pasternak toldUs Weekly. You dont lose weight doing biceps curls and lunges. You loseweight by changing your diet, hitting your step goal, working on your sleep those were the things she did so well.

Though she looks fantastic at every size, fans couldnt help but notice how much Simpson is glowing and happy in her latest Instagram photos. You look amazing! gushed one fan. Looking fit and trim Momma!! Have a blast!! echoed another.

Its all proof that hard work pays off. Hopefully, Simpson allows herself a tiny bit of champagne to celebrate her success in the new year!

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Fans Are Freaking Out Over Jessica Simpson's Slimmed Down and Sexy Ski Trip Photos - Showbiz Cheat Sheet

Intermittent fasting is a pretty popular way of dieting at the moment, especially the 5:2 diet.However the 16:8 diet could be better option. For those who dont know, the 5:2 diet plan involves eating normally for five days a week, and then restricting yourself to between 500-600 calories for the other two days. However, a new study published in the journal Nutrition and Healthy Aging suggests that the lesser-known 16:8 diet is perhaps a better method for losing weight fast.Make it part of your strategy to get fit in 2020.

The 16:8 diet involves eating any type and quantity of food between the hours of 10am and 6pm every day, but nothing at all outside of those hours. Only water is allowed during the 16 hour fasting period.

The idea is that by fasting, the body runs out of carbs to burn and so begins to take energy from the bodys fat stores this is the same principle for all intermittent fasting diets, whether you opt for the 16:8, the 5:2, or any other plan.

The study monitored a small group of 23 obese men and women whilst they followed the 16:8 diet for 12 weeks, against a control group who ate normally. Over three months, the 16:8 group lost on average 3% body fat, and saw their cholesterol decrease.

Most interesting is that the 16:8 group consumed 300 calories less a day than the control group on average. Both groups were allowed to eat whatever they wanted for either eight hours, or for an entire day.

The fact that the test group contained fewer calories were not gorging during their eight hour of free eating, as may be the temptation when you know you wont eat for another 16. This suggests, perhaps, that the key isnt necessarily the intermittent fasting, but the calorie reduction that it encourages.

Whilst were not 100% convinced by the practicality of the 16:8 diet, we definitely think theres something to be said for cutting out evening snacking, as often these calories arent used by the body and so just arent needed.

In reality, the 16:8 diet is impractical for most people. For those who can eat breakfast at work at 10am it could really work, but for anyone working shifts, in retail or as schoolteachers to name just a few not being able to eat before 10am could mean a long wait before getting their first meal of the day, negatively impacting brain power and performance.

Equally, not eating after 6pm works if you make it home in time to cook and eat before then, but for most five oclock finishers, this is unrealistic.

On the surface not eating before 10am or after 6pm sounds like a healthier way to lose weight than fasting for two days a week, but in reality it is highly impractical for many people. Its effectiveness will also vary hugely on what you consider a normal diet to be.

With the 16:8 plan, dieters are able to eat whatever they want for eight hours a day, but we think youre more likely to lose weight quickly by eating healthy, but filling meals, whether youll be fasting after 6pm or not.

Liked this? Read our weight loss feature for tips on how to lose weight fast with diet and exercise.

Excerpt from:
What is the 16:8 fasting diet and why is it so good for weight loss? - T3

Q: I went to see my doctor and was complaining of feeling dizzy and light-headed when I turn my head or stand up quickly. After several questions and after my physical exam, he said that he wanted to run a few tests and check my neck for some blockages. What does that mean, and is it something serious?

A: Your doctor likely wants to do a carotid ultrasound to check if there is any plaque buildup in your carotid arteries. The plaque buildup in our carotid arteries may lead to a stroke and can also cause you to feel dizzy or light-headed when you turn your head very quickly because it may be cutting off the circulation to your brain for a few seconds. The ultrasound is a quick test and should give your doctor an idea if it is the cause of your concerns.

Q: What is the best diet for the New Year? I really want to lose weight and I want to know what you would recommend.

A: I would recommend to "not diet."Change what your relationship is with food. Do not overeat when you are stressed out or upset. And train your brain tonot overeat. Easier said than done, I know. Diets never work because they are not sustainable or realistic. No one ever sticks to their diet because they are forcing themselves to follow someone elses meal plan or food choices. My best advice is always to eat what you like, but cut down your portions and never eat a second helping. I also do not believe in drinking sodas regularly. Dietand regular sodas are bad for you. Eating out on a regular basis. Fast food, even when considered healthy, is never a good idea. You alsomust exercise regularly in order to lose weight and be fit and healthy. Best of luck.

I look forward to your questions at askayneamjad@gmail.com. Happy New Year to you and your family and remember that 2020 is the start of a New Year and a New You.

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ASK AYNE: Buildup of plaque and relationship with food - Beckley Register-Herald

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DES MOINES, Iowa-- As we get ready for the new year, people will be setting weight loss as a New Years Resolution. Many will be trying different diets to shed some pounds. The organization, All Home Connections did a study to see what was the most googled thing in every state in 2019. One of the top most googled questions in Iowa was, should I fast? Local, registered dietitian at Hy-Vee, Anne Cundiff said people already fast when we get eight hours of sleep in. Fasting intentionally, however can possibly lead to weight gain.

You take so much time off from eating and you just think about all the things you want to eat. And then you eat a whole bunch of calories at that next meal time, Cundiff said. So it can be kind of kind of counterproductive to do a fast intentionally.

Cundiff did say there were some chemical and physical benefits of fasting. It can help give your digestive system a rest and give your body a chance to reset during the day. However, if you want to lose weight, dietitians are suggesting doing a plant based diet in 2020. Doing a plant based diet doesnt mean becoming a vegetarian. It simply means consuming more nuts, healthy oils, legumes and of course fruits and vegetables. Cundiff said if youre doing any diet for a short period of time it isnt going to work. The goal is to turn these healthy eating habits into a lifestyle.

Any diet you start, you need to do it for the rest of your life. Because if you don't do it for the rest of your life, then it's not gonna work. So if you think of it more as a lifestyle change and not a diet, then therefore your going to have that long term benefit from it, Cundiff said.

Along with going plant based, Cundiff suggested being more mindful of portion sizes. Its no secret that Americans are known to overeat. The International Business Guide reported that Americans consume more calories a day than any other country. Cundiff said we actually have a measuring cup on us at all times, our fist. So you should never be eating more than a fistful of one thing in each meal.

If you need help with your health goals in 2020, Hy-Vee dieticians are currently offering free sessions in January to help you kick of the new year on a good foot. To find a dietician near you, go to Hy-Vee.com

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Registered Dietician Weighs in on if Fasting is the Best Dieting Trend for 2020 - WHO TV Des Moines

Losing weight and keeping it off is a lot easier when you have expert guidance from the leader in weight loss and its supportive community. WW (formerly known as Weight Watchers) just rolled out its most customized program ever, and it's poised to continue to help millions of members around the world accomplish their weight-loss and wellness goals in 2020. With myWW, each new member takes a personal assessment which matches them with a customized program that can make losing weight easier.

While many members follow and succeed on the WW program using the WW app, those who would like a little extra expert guidance and consistent support swear by the weekly WW Workshops to keep them accountable and help them stay on track. WW Coaches host weekly 30-minute Workshops at over 800 studios nationwide.

Andrea Sias is a WW member at the WW Studio Springfield. Learn more about her weight-loss journey and get inspired!

Answers have been edited for clarity and length.

Andrea: I joined WW in January of 2019, 11 months after giving birth to my son. While I was pregnant, I gained over 50 pounds. Then I was juggling being a new parent, breastfeeding and going back to work, and I put myself on the back burner. I decided I needed to lose weight to get healthier and to set a positive example for my son. I needed to regain ownership of my body because I was feeling like it wasn't my own anymore. Since joining WW, I've lost 88 pounds and gained a newfound sense of confidence!

Andrea: I love the freedom and flexibility of the program! I think the key to weight loss and wellness is commitment. It's too easy to make excuses, so it's important to find a plan that you can actually stick to that fits within your lifestyle. My husband joined WW shortly after me (he's down more than 70 pounds) and he said that, after about a week, he felt better no more heartburn! He said there was no looking back, just based on how he felt. Once you commit and find a plan that works for you, the rewards (WW gives you free swag at milestones throughout your journey) along the way help you stick to it. For me, as I made small changes and saw the weight coming off, it was motivation to keep at it.

Andrea: Supportive, funny, inspirational, kind, creative.

Andrea: Lisa Rogers is so helpful and supportive! She is never judgmental, always encouraging, and makes every member feel welcome and valued.

Andrea: I love seeing other members share their successes and challenges it's great to feel like you are not alone in your journey.

Andrea: Product and recipe recommendations from other members have been so helpful! After our Sunday Workshop, members frequently meet up at the local grocery store and share tips and tricks in the aisles! It's nice to now be able to share some of the things that I have learned with newer members. In terms of fitness, the biggest tip that worked for me is to find something you enjoy, and it won't feel like work.

Andrea: I think there is a misconception that WW is for old ladies. My husband and I go in for meetings and feel like we belong, even though we are not that demographic. Weight loss and wellness is for every age, ethnicity and gender. It's not "easy" for anyone despite what critics might say. It takes commitment, planning and hard work to lose the weight and keep it off.

Andrea: I can't pick one favorite ZeroPoint food, but I love chicken breast, eggs and fruit! (WW's proprietary SmartPoints system simplifies complex nutritional information into a simple number to easily guide your eating decisions to support weight loss. ZeroPoint foods form the foundation of a healthy eating pattern and are foods you don't have to track! Depending on your customized plan, they can include foods like chicken breast, fat-free Greek yogurt, all vegetables and more.)

As far as treats, lately I've been into strawberries and apples in chocolate hummus! YUM! I add in some pretzels to dip if I have the SmartPoints to spare!

Andrea: Center Square Grill in East Longmeadow, Massachusetts, is our favorite date night destination! The 6-ounce filet mignon with mushrooms and garlicky greens is my go-to order, and it never disappoints! And there is always a great wine selection to indulge in!

Andrea: Before WW, I was tired, unhealthy and impulsive (with food decisions). After WW, I'm confident, energized and healthy.

Andrea: I think this is the first New Year's where weight loss wasn't on my mind for a New Year's resolution! My resolution is to maintain my healthy lifestyle and build many beautiful memories with my family!

Andrea: For those considering WW, I say DO IT! The plan is easy to follow, the app is user-friendly and, quite simply, it works. I've never felt deprived or hungry as I have on other diets in the past. Having the support of family and my WW tribe has been invaluable, and know that there is a tribe out there for you, too! Weight loss can be hard and stressful at times, but it's worth it. YOU are worth it!

WW is a weight loss program that takes a people-focused, science-backed approach to promoting weight loss and healthy living. Its new program, myWW, is fully customized to make losing weight easier for you.

When you join myWW, you'll start with a personal assessment that asks a range of questions about your unique food preferences, activity level, lifestyle and approach to weight loss. Based on your responses, WW will scientifically match you with a customized proven weight-loss plan that can make losing weight easier.

Every person in the WW Studio is on your side! The friendly guides and expert Coaches will quickly become your greatest motivators and sources of support to make 2020 the year you reach your weight loss goals!

Workshops held at WW Studio locations cover topics that are relevant to weight loss, health and wellness. You can participate as much or as little as you want. There are WW Workshops during the morning, afternoon and evening, seven days a week. This gives you flexibility to attend the Workshop time/day/location that works for during any particular week and ensure your accountability network is always accessible.

Based on years of research, the WW Workshop curriculum is always evolving to bring the best science-backed techniques to help you lose weight and build healthy habits for life.

[NO RECIRC]

Read more:
How WW (Formerly Weight Watchers) Helped This Mom Lose 88 Pounds - Patch.com

The best and the easiest way to lose weight is by sticking to dedicated routine that doesnt just take your diet into account but also gives you the leeway to workout at the gym and at home to shed that excess body fat. 32-year-old Raashid Amin Chowhan tells us that he trimmed from a whopping 113 kgs to 93 kgs in 6 months by following one such lucrative weight loss routine. I was motivated to whip myself in shape after my then girlfriend (now wifes) father told me that he wouldnt let me marry her as I was unfit, he says.

This one statement led him to create the below 4-step weight loss plan to lose 20 kgs.

I commenced my weight loss journey by making these 4 changes in my diet and daily routine":

1. Early start to the day - I started waking up early (at 4:30 am) and going for an 8 km run everyday (except on Sundays) after drinking 2 glasses of water.

2. Ditch the junk - I swapped my regular meals with healthy proteins, rice and salads.

3. Sweat it out - Apart from running, I also started hitting the gym daily to indulge in a light weight training routine in the evenings.

4. Early end to the end - Id be off to bed by 10:00 pm daily and follow this routine all over again the next day.

Along with the junk, I also ditched salt and carbs from my diet, and followed this meal plan made in accordance with limiting my daily calorie intake:

Whole Eggs - 2

Cheese - 25 gms

Milk/Yogurt - 200 gms

Whey Protein - 1 gm

Paneer - 100 gms

Veggies - 100 gms

Bread Slices - 4

Cheese Slices - 4

Guava - 100 gms

Meal 4:

Rice or Wheat/Jowar/Bajra Roti(s) - 70 gms

Chicken - 150 gms

Veggies - 100 gms

All my food was either cooked in 30 gms of Oil/Ghee. I also indulged in one cheat meal every 15 days.

QUICK READ: How many calories should you eat every day to lose weight?

"Follow a simple routine like I did by keeping these points in mind:

- Early to bed early to rise

- Ensure you are eating protein and good fats

- Drink lots of water 5-6 litres a day

- Rest well"

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 20 kgs in 6 months by following this 4-step weight loss plan - GQ India

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Weight loss is a hot topic over the holidays, whether you're fielding comments from well-meaning relatives or worrying about maintaining fitness goals over the cold winter months.

Now,British music maven Adele is also at the center of weight-loss discussions since, on Christmas Eve, she posted Instagram photos of herself looking trim at a holiday party. The post follows another set of eye-catching images she shared in October after attending Drake's birthday party.

The star has apparently been on a weight-loss journey since her divorce in September, and credits a special diet and a lot of pilates for her results.

Fans and fellow celebrities have celebrated Adele's apparent weight loss, with some commenting on her Christmas Eve post that the singer looks "gorgeous" and others going as far as to say she looks "unrecognizable."

The comments have prompted online controversies over the potential harms of celebrating someone's weight loss, how to discuss weight in a healthy way, and whether it's appropriate to comment at all. An expert told Insider the answer to all of the questions raised depends on context.

In response to the praise around Adele's body, Toronto-based writer Audra Williams pointed out in a viral Twitter post that weight loss can be a sign of serious physical or mental health issues, and complimenting it out of context it could send a dangerous message that how you look is more important than whether you are healthy.

Other writers and advocates were quick to back her point.

Plenty of Twitter users also took issue with the implication that people's weight is a measure of their value as a person.

Research does indeed show that while weight can be a component of health, factors like blood pressure, insulin resistance, and cholesterol levels are more important.

Fat-shaming has also been shown to raise health risks, rather than motivate people to lose weight. And people with poorer body image face a higher risk of heart disease and diabetes, research shows, regardless of their body mass index, or height-to-weight ratio.

Pursuing weight loss no matter the health costs can also increase the risk of dangerous eating disorders and worsen health.

Since weight loss is complex, discussions about it should be, too, according to Kelly Coffey, a certified personal trainer and health coach."To make a blanket statement that commenting on someone's weight is horrible is shortsighted," she told Insider.

Coffey said that for people who have made an effort to lose weight or become fit, compliments can be an important source of validation and support, particularly when they come from people they care about.

"It can be incredibly validating and invigorating to have someone that you love notice and celebrate it if you've been trying to lose weight," she said.

But where comments can be problematic is if you know someone has a history of disordered eating or health problems, mental or physical, related to food, Coffey added.

If you aren't sure about whether your compliment will be well-received or not, Coffey said the best approach is to ask the person directly what they're proud of, and how they'd like to be supported.

"Ask them what they doing, how they're feeling, and then celebrate whatever thing they express pride in," she said. "Let them tell you what they want you to be excited about for them."

That might include weight loss, but it could also involve things like feeling more energetic or being stronger.

Read more:

Google revealed the top trending diet searches of 2019, and it included plans from celebrities like J. Lo and Adele

People eat less when food labels show how much exercise is needed to burn it off, but that could have dangerous consequences

The science behind Adele's 'sirtfood' diet and 24 other bizarre celebrity weight-loss plans

Continued here:
Adele posted photos from her Christmas party, and compliments on her smaller body are being called fat-phobic - INSIDER

A new mum has spoken out to inspire others after shifting her pregnancy weight - during which she said she gained two stone.

Sophie May, who attends a group at Indian Queens, has promised other slimmers that they can still enjoy their favourite foods while losing weight.

She added: "I joined Slimming World three months after having my beautiful daughter.

"During my pregnancy I had gained two stone and knew that I wasn't eating healthily.

"I love pasta and finding out that I could eat it and other free foods in unlimited amounts just made my day."

She continued: "I have completely changed the way I look at food.

"I am currently six pounds away from my target, having lost the two stone I put on."

Sarah Payne is also looking to inspire others with her slimming story.

She said: "For several years I have played in a band but would always avoid being photographed as I hated the way I looked and had no confidence.

"I dreaded getting on the scales when I joined, but I neednt have worried, everyone was so supportive and I left feeling motivated.

"Coming to group and sharing success is the highlight of my week. Losing weight has made my hectic life so much easier. I dont get out of breath as easily and I am no-longer tired all the time.

"Most of all though, I no-longer dread my photo being taken, and that has made performing so much more fun."

If youre looking to kick-start your 2020 by making a lasting change, local expert and Slimming World consultant Louise Tickner, has shared her top tips to make your new year weight-loss resolutions a reality.

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."

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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.

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.

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New mum shares before and after photos of her amazing weight loss - Cornwall Live

"People dont change because of facts. They change because of stories," says Dr. George Guthrie, author of Eat Plants, Feel Whole, a new book that guides readers through the transition to a plant-based diet. Dr. Guthrie, who has been treating patients with diabetes, heart disease and other lifestyle diseases with whole-foods plant-based diet recommendation, tells the story that sent him along this path, some 40 years ago. He has seen the impact on a person's health thatswitching from an animal-based diet to a vegan or plant-based diet can dofor someone, and has been eating this way himself for the past 40 years.

Dr. Guthrie was a self-described "fat kid" in high school, "I have always been interested in healthy eating because in high school, I had a weight problem. I was the short, fat kid. My mother worked in a hospital and since he worked closely with the doctors, she knew the importance of learning how to eat." So he switched his diet, learned to eat healthy foods and also to becomean "intermittent faster" for most of his adulthood (though it was not yet called that back then.)

The story that made him switch to become plant-based? "When I became a physician I had a patient who presented with metabolic syndrome and it was before we knew the whole concept of what was going on. Hehaddiabetes and hypertension and obesity. His sugars were over 200. And I said I will help you with your lifestyle but you have to change how you eat. And a year later he had normal sugar and lipids and blood pressure. I had never seen it happen before. It changed the trajectory of my career. I went back for my degree in public health. that was 35 years ago.

"I was not the first one. John McDougal was doing that, and when I was in medical school I also knew Hans Diehl a young doctor in health science and he took me to Nathan Pritikins program out in California in 1981.Now I tell people: Eat more plants and I try to move people into that direction. Obviously people are now paying attention because of the planet, but the majorbenefit is to you. I tell people: Eat more plants, you should try it."

"We created a graphic that is a matrix chart. The axis goes from left to right, from animal products on the left to plants on the right, and from the bottom-- which shows refined foods on the bottom and unrefined on the top. Our goal is to push people to the right upper quadrant -- unrefined plant foods. They dont have to be vegetarians or vegans but they have to eat more plants.

"That upper right is the healthy space, where they should exist. There is a space in the way upper right and we say this is therapeutic."

"Some people can move slowly but others need to move quickly. Moving to a plant-based diet can be therapeutic in treating diabetes, heart disease, and hypertension and obesity. It can reverse the whole metabolic syndrome. We recognize this is a problem when people live with too many calories in, and not enough calories out.

"If you eat foods that have too many calories in them, and not enough fiber in the food, and water in the food, you will gain weight. The more you add foods that contain the most fiber and water, the better, That is the whole food plant-basedapproach. And you get all the benefits on the body and the microbiome.

"Motivating people is what I do all day. When I was a young person I thought about: What am I going to be when I grow up? And one thing I knew I would never wanted to be was a salesman. So I went into medicine, and low and behold all I am doing now all day long is selling. Selling the diagnosis and selling the treatment and selling prevention.

"When they are ready to change its exciting. When they are motivated, its very exciting.

"When people are not ready to change getting them ready to change is a trickier business. Is this person ready? They will give you clues. Instead of spending time telling them what they should do, 'You gotta stop eating this and doing this and doing that,' I start telling stories.

"I say: Do you know this condition is reversible? There are studies that say it can go away. And I ask them if they are interested in hearing stories. Then I hand them Dr. Caldwell Esselstyns book on Preventing and Reversing Heart Disease, and say if you are ready, I will do it with you. And so its not me saying i

t to them. It's stories.

"The benefit is that I dont see so many resistant people as I used to. Perhaps the word is getting around, and then the joy of my practice increases. Because people want to change.

"I like to tell them to try The Full Plate Diet -- by Diana Fleming, who has a PhD out of Tufts. I tell them til fill up of their plate with high fiber and high-water foods and then use the remaining for other foods.

"When I talk about high-water foods, it's usually also high-fiber foods. Water doesnt have any calories, of course, so if we can fill our stomachs with high-water foods like fruits and vegetables, we can feel fuller on fewer calories.

"Generally working in a group is the most effective. Youdon'teven need a doctor to do it. Group process is extremely powerful. I started out with one patient who was able to make some changes. That whetted my appetite and my wife is a nurse practitioner and we moved up to the mountains of California near Yosemite, and she had nothing to do there, soshe got started on the CHIP project -- Coronary Health Improvement Project.

"Now it's called the Complete Health Improvement Project. The idea is you get a group of people together, and do this as an intense program, four days a week, for four weeks. Every day they get a video presentation, food presentations,sit at a table and talking together, communicating together. We watched this make a big impact in the community,It took people who were not interested in Plant-Based eating and made them think: Hey maybe I can do this. There is still a CHIP club up there in Groveland,

"But the powerful thing is the change that happens in peoples lives. People share their stories.Stories change behavior, facts don't. And those stories from early adapters change lives. Those people tell their stories and it changes lives.I've seen people get off their insulin pumps, and people who were very sick get well. Then they share their stories and it's powerful.

"Usually, people just don't know how to cook that way. The logical concern is: "How do I get enough protein?' For those of us in the business of helping people eat this way, we know its a non-issue. But the beef and dairy industryhas brainwashed us into thinking we need our protein and calcium from those animal sources. It's just not true.

Q. Whats a typical day of eating?

"Breakfast is a whole-grain cereal with fruit, and I try to have berries with it and nuts.

"My favorite bread is heavy German rye with more fiber than most bread has, and have almond butter on it or fruit on it. Today I had it with toast and almond butter with pineapple slices that I had cut up yesterday!

"Lunch in the doctor's lounge is not always easy. We try to focus on the plants and less of the refined things. Whatever plant-based food is around: Usually salads and soups

"Dinner is not much, for me.I don't know how much youre aware of this, but from the scientific literature, research tells us that when you eat is as important as what you eat.

"You've heard of Intermittent fasting? I have adopted this since I was young, but it wasn't called that then. But there is no supper prepared in my house -- no evening meal. If I am really hungry, Ill have a piece of fruit.

"People worry about going to sleep on an empty stomach. That it might keep them up. But when you are in a fasting state your gut makes beaucoup melatonin. You sleep better in the fasting state. If I eat too much (or drink too much), it really suppresses sleep. I tell patients the goal is to go to bed with an empty stomach. Its better for you.

Q. Timing of food matters? So what time do you eat?

"Breakfast at 7:30 or 8 in the morning, the second meal at 2 or 3 in the afternoon and that will be it for the day.

"Dinner is often about being social. But if you eat a lot of fiber and water in your food, that hangs around a long time. Not hypo-glycemic. I dont get hungry. Fiber and water work to keep you full. AndI dont really do any snacking. Always have nuts for breakfast. But no snacking after that.

"I never worry about calories. I don't really count. Instead of telling patients about that I tell them to lose weight: What one does is move to a whole food plant-based diet and then you dont need to count calories.Eat more, weigh less is one of the key marketing phrases of this kind of diet. Or as I like to say:Eat Plants, Feel Whole.

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How to Use a Plant-Based Diet and Intermittent Fasting to Lose Weight - 92moose.fm

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