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captionJillian Michaels.sourceDanny Moloshok / Reuters

Question: I recently gave birth to my first child and Im finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is How do I lose the baby weight?

First of all, give yourself a break. You just built a human and it sounds like you are in your fourth trimester the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying wrap things up, tuck away the evidence, and apologize for the mess, as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to bounce back key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll its taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Our primary goals in this fourth trimester time period should be as follows:

Side note: I use words like healing because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes youre faced with right now.

The word isnt meant to scare you. Its meant to validate anything you may be dealing with postpartum whether its experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that its all normal and all will be OK. But there is simply no need to put extra pressure on yourself to bounce back quickly, and trying to do so could compromise all of the above.

Now, that weve gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldnt go for fast and dramatic weight loss at this time in your life. Even if you arent breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you arent breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesnt compromise your health, your sanity, or your babys milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says its OK to slowly resume exercising as soon as you feel up to it. As a general rule though, its strongly recommended that no matter the manner of your babys birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight youre lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to lifes changes while returning your body to its pre-baby state.

Original post:
Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - Business Insider

Potatoes benefits: Potatoes can be good for your digestion and gut health

Potatoes, which is undoubtedly one of the most delicious vegetables, has always been in a bad light. However, if the findings of a recently-conducted study are to be believed, then consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of carbohydrates. Results of the study were published in Journal of Applied Physiology. 12 fit, healthy sports lovers participated in the study. They bicycled for 265 km on an average every week.

In order to qualify for the trials, athletes were required to reach a specific level of aerobic fitness and complete 120-minute cycling challenge followed by a time trial. All of the participants were wither made to consume water alone, or commercially available carbohydrate gel, or an equivalent amount of carbs from potatoes. Throughout the study, blood glucose levels, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms of the participants were checked.

Including potatoes in diet can boost exercise performancePhoto Credit: iStock

Also read:Proteins Or Carbs: Which Is The Best Fuel For Exercise?

Performance level of cyclists who got carbohydrates by ingesting potatoes or recommended about of gels was found to be same. There was a significant boost in performance of two groups apart from the one which only consumed water.

All in all, it has to be understood that potatoes are not so bad after all! It is in fact, a time-tested food which is versatile in nature and can be included in a weight loss diet too. Not all carbs are bad and consuming potatoes while practicing portion control can fill you up and also provide you with Vitamin C and B6, potassium, magnesium, manganese, phosphorus, niacin and folate.

Also read:This Is The Best Time To Eat Carbs If You Want To Lose Weight Quickly

1. Potatoes contain beneficial antioxidants that can reduce damage caused by free radicals.

2. Potatoes can be good for your digestion and gut health. Fibre content in potatoes can keep constipation at bay. Resistant starch from potatoes is mostly converted in short-chain fatty acid butyrate, which provides good bacteria to the gut. A healthy gut is an essential prerequisite for good overall health.

Potatoes can give a boost to your digestionPhoto Credit: iStock

3. Potatoes are naturally gluten-free, which makes it a favourable food for people with celiac disease of gluten intolerance.

4. Potatoes are filling in nature. They can increase levels of fullness hormones such as cholecystokinin.

5. Resistant starch in potatoes can help in reducing insulin resistance and this can help in blood sugar control. Potatoes are thus beneficial for people with diabetes (keeping portion control in mind).

Also read:You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Read the rest here:
Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here's What You Should Know - NDTV News

Choosing a healthy breakfast can be the perfect way to boost your metabolism and kickstart weight loss. Specifically, there are some foods that you can incorporate into your daily routine to stay on track for weight loss and to be healthier.

One of the best ways to make sure you start your day on the right foot is to pick a metabolism-boosting breakfast. According to Lisa Richards, nutritionist and author of The Candida Diet, the best breakfast food might be whole grains.

Shutterstock

She explains the strategy behind eating whole grains for breakfast: "Eating whole grains for breakfast over refined carbohydrates will fuel your body with adequate fiber to keep you full and prevent overeating."

Great whole grain breakfast options include oatmeal, whole grain cereals, and whole grain breads.

Shutterstock

Specifically, the fiber in whole grains helps keep your digestion running smoothly. Richards explains, "The fiber content will also boost your metabolism by improving digestive health by feeding the good bacteria in the gut."

While fiber can kickstart your metabolism and expedite your weight loss goals, adding other ingredients to your whole grains can be a good way to round out your diet.

Shutterstock

Richards explains the advantages of adding in lean protein and healthy fats to your breakfast as well. "Taking in lean protein and healthy fat from eggs will boost your metabolism by contributing to lean muscle growth."

The lean muscle growth will help increase calorie burn. She continues, "Lean muscle burns calories by simply existing and the more you have the higher amount of calories your body will burn at rest."

Shutterstock

If you want to give your metabolism an even bigger push, pair your breakfast with a side of fruit. Richards explains, "The fiber in fruit increases the rate at which your body burns calories. A secondary way in which fruit increases metabolism is through the thermogenic effect of fruit."

For example, adding apples to your oatmeal can be the perfect way to boost your metabolism first thing in the morning.

See the original post here:
The One Food You Should Eat Every Morning To Kickstart Your Metabolism And Lose Weight Fast Over 40 - SheFinds

The road to fitness and weight loss may be a long one but it certainly doesnt have to be a super expensive one (read: pricey gym membership). 20-year-old Ankit Thakur tells us that he was able to lose weight (36 kgs) in a years span without ever stepping foot inside a gym. I used to weigh around 91-92 kilograms in 2017 and was constantly bullied and body shamed for trotting so much weight, he says.

Around the same time I also started preparing for NEET (medical entrance exam), so I decided to chart a simple weight loss plan that won't hinder my studies and at the same time also help me shed the extra weight, he adds.

"To begin with, I started drinking a lot of water. I restricted my intake of oily and fried food no cheat meals as well. I also worked on my sleep-wake cycle, to get an early and fresh start, daily. Post making these minor lifestyle changes, I reduced my calorie intake to achieve a state of calorie deficit. This ultimately made me burn my excess calories and lose weight.

A calorie deficit is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

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

Ankit reveals that he limited his calorie intake to 1100 calories and ate 4 small meals throughout the day to meet this target. My diet was planned and controlled by me, for me. I included a salad, 15 minutes prior to any big meal. It helped me digest my meals better. This is what my calorie deficit diet plan comprised:

Breakfast: A cup of unflavoured oats, almonds and 2 bananas

Lunch: A vegetable sandwich/sprouts

Evening Snacks: 2 chapatis with any vegetable preparation and a bowl of lentils

Dinner: I ate whatever my mom prepared for dinner in controlled quantities

My day would commence super-early in the morning. Id go cycling around the block. During the day, Id walk as much as I could and in the evenings, Id play a game of football or indulge in an hour-long freestyle running session. I lost all my fat without lifting any weights or taking supplements and trimmed to 56 kgs.

QUICK READ: How to run faster without ever touching a treadmill

"I weigh around 60 kilograms now, and honestly, maintaining my weight is something that Ive found quite tough. But now, I've finally found my solution:

Freestyle Bhangra (Helps a lot!)

Weight training (To tone my body)

Keeping a track of my calorie intake

If you want to begin your weight loss journey, you must believe in yourself. Without belief, there is no transformation. Don't give yourself any time limit, develop a healthy lifestyle, no matter how long it takes. Also, keep your calcium levels in check during this journey. They tend to drop due to low consumption of ghee and other dairy products.

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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To lose weight, regular exercise and a healthy diet plan are essential. Doing cardio exercises will help burn calories and give some of the best fat-burning results. What exercises burn the most calories?

The amount of calories someone burns will depend on factors such as their weight, age and metabolism.

However, some activities are sure to help all slimmers burn calories quickly.

Cardio moves can get the heart rate up and start to burn fat, Abbie Watkins, personal trainer from OriGym Centre of Excellence, told Express.co.uk.

She shared the top three exercises to help slimmers get into shape.

READ MORE: Weight loss: Top snacks to help you shape up revealed - which has fewest calories?

High Intensity Interval Training (HIIT)

Abbie said: High intensity interval training is a brilliant way to burn a lot of calories.

HIIT workouts can burn just as many calories as classic cardio exercises like running and swimming in a fraction of the time.

The quick energetic workouts can burn the most calories in a short amount of time.

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She said: HIIT training involves a series of different exercises, trained at a high intensity for short periods of time. Cardio exercises that double up as a full-body workout are the best for calorie-burning.

Burpees

The exercise targets the whole body and will start to burn calories quickly.

Burpees are an intense full-body exercise, theyre a brilliant cardio exercise and they also require a lot of work from your muscles this maximises their benefits for burning calories and shredding fat, Abbie said.

Burpees are a sure-fire way to improve your fitness and get in shape.

Mountain climbers

Doing mountain climbers will target the abs and get the heart rate up helping to burn fat and tone up.

Abbie explained: Mountain climbers are another killer exercise that will burn a lot of calories, especially when theyre part of a HIIT workout.

This is a really efficient exercise because it requires a lot of work from your core muscles, engages your full-body, and gets your heart racing.

Doing the exercise will target the whole body and use more energy.

Full-body exercises are really effective because they involve a lot of different muscles, Abbie told Express.co.uk.

The more muscles engaged during an exercise, the more energy youll use, and the more calories you will burn!

By adding in high intensity exercises into the diet plan, slimmers can burn off any extra calories.

Opting for moves that work the whole body will burn more fat and give the best results.

View original post here:
Top three exercises to help you slim down revealed - which burns the most calories? - Express

Question:I recently gave birth to my first child and I'm finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is "How do I lose the baby weight?"

First of all, give yourself a break. You just built a human and it sounds like you are in your "fourth trimester" the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying "wrap things up, tuck away the evidence, and apologize for the mess," as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to "bounce back" key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll it's taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Sean Gallup/Getty Images

Our primary goals in this "fourth trimester" time period should be as follows:

Side note: I use words like "healing" because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes you're faced with right now.

The word isn't meant to scare you. It's meant to validate anything you may be dealing with postpartum whether it's experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that it's all normal and all will be OK. But there is simply no need to put extra pressure on yourself to "bounce back" quickly, and trying to do so could compromise all of the above.

Now, that we've gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldn't go for fast and dramatic weight loss at this time in your life. Even if you aren't breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you aren't breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesn't compromise your health, your sanity, or your baby's milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Getty Images Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says it's OK to slowly resume exercising as soon as you feel up to it. As a general rule though, it's strongly recommended that no matter the manner of your baby's birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight you're lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to life's changes while returning your body to its pre-baby state.

Originally posted here:
Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - INSIDER

Doc, Ive started on this new diet and I wonder what you think, said my patient. Then I hear about the patients latest weight loss plan. There are so many plans out there ... the Noom plan, the Shark Tank diet, the keto diet, the Mediterranean diet, the paleo diet, the sugar-free diet, the low-carbohydrate diet, the one day a week fast. Some diets increase the intake of water, of fiber, of antioxidants and the list goes on. Many of these new plans are variations of a low-carb plan, which I like. I also have found that a weekly fast seems to work for some people.

About 20 years ago, two huge studies compared the low-carbohydrate diet with the low-fat diet. Both studies showed the same thing. People liked the low-carb diet better and with it, they lost more weight easily and initially. After one year, however, most people from both groups regained the weight they had lost. Similar studies through many years showed the same thing, no plan seems to keep the weight off long term. The two questions commonly left unanswered are, is it good to eat less, even without weight loss; and how important is exercise in all this?

The most powerful studies have shown that when people eat 40 percent less than what they would eat if they had no limit, they live about 40 percent longer. It is the calorie count that matters, not weight loss. Add to this the multiple scientific studies that show if an overweight person is fit and in good condition then their risks of death are no greater than for a thin person who is in good condition.

When people ask me, I recommend starting with three to seven days of calorie counting and exercise measurement before any changes are made. The calorie goal depends on ones height and age, but an average sized middle-aged woman or man needs fewer than 1,800-2,000 calories per day for maintenance and at least one mile of walking per day. By the way, I think a balanced diet with plenty of vegetables and fewer carbohydrates makes the transition easier to tolerate and is especially good if one is diabetic or pre-diabetic. The most important point remains fewer calories.

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Bottom line: Setting a goal to lose weight puts you at risk for disappointment. For heavy and thin people alike, your best chance for success is to be mindful of your calorie intake and exercise regularly. Then, love yourself as you are.

Richard P. Holm, MD is founder of The Prairie Doc and author of Lifes Final Season, A Guide for Aging and Dying with Grace available on Amazon. For free and easy access to the entire Prairie Doc library, visit http://www.prairiedoc.org and follow Prairie Doc on Facebook, featuring On Call with the Prairie Doc a medical Q&A show streamed most Thursdays at 7p.m. central.

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How to live 40 percent longer | Health - Wahpeton Daily News

By Wendy Nugent, Newton Now

Throughout much of my life, Ive been able to eat the amount of food Ive wanted and not gain an ounce, whether I exercised of not.

Now that Im a woman of a certain age, I have issues with gaining weight and I know what others go through. I can look at food and gain weight now. It doesnt take much. I tell my boyfriend I have to exercise way more now and eat way less to weigh 10 pounds more than I used to.

Today, as I write this, it is my official dieting start date, again. I downloaded the Fitness Pal app again on my cell, and Ive been exercising for months and months, but now Im going to watch even closer what I eat. I know. This is not the best time of year to watch what I eat, but Im in the mood to start, so Im doing it. Once I set my mind to something, theres really no stopping me. My goal is to lose five pounds. That might not seem like a lot, but Ive been trying to lose since May, and Ive only gained, but I didnt keep track of my eating and exercising on an app. That seems to be the only time I lose weight is when I do that.

Once, I lost 20 pounds in six months. That was a lot for me. They say, Nothing tastes as good as skinny.

Unfortunately, I made a pumpkin pie for me, last night. I didnt eat any and I will eat some, just slower than usual. Portion control and its sugar-free. I made it with Stevia I bought at Prairie Harvest. Its really good. I just have to resist pouring a ton of whipping cream on it. Thats the danger zone. I love whipping cream on pumpkin pie. Now, Im making myself hungry.

Usually people go on this type of lifestyle change at the first of the year, but I want to do it now. A few years ago when I lost all that weight, I was on the verge of pre-diabetes. I dont want to become diabetic, so I plan on losing a few pounds.

During Thanksgiving, I crossed into a weight zone I dont want to be in. So that was the turning point for me. However, I didnt think I ate that much and I got in at least 4,000 steps every day. From past experience, I know I need to eat 1,200 calories a day while exercising most days to lose weight. That number of calories isnt much, but hey, its all Ive got.

If you know me and notice Im getting crabby, just dangle some cheese in front of my face in case Im hungry. Ill eat it. I also have hypoglycemia and sugar drops can hit me hard and fast. Sometimes I dont notice Im crabby until I say something unkind to another person and wonder where that came from.

For my exercise, I usually run in place at home and even though I have a membership to the Y, I dont take advantage of it much these days. I need to go back, at least put in an appearance.

My favorite machine there is the bicycle-pedaling one. I can sit and exercise. Fun. I get to see the lap-goers pass by me every once in a while. They go places. I dont, except maybe down the weight-loss path were both on.

My favorite time of night to go there is after 9 p.m. when the place slows down. I really dont enjoy working out with a bunch of other sweaty folks near me. My oldest son likes to go late at night, too. Were both night owls. Hes there to build muscle and Im there to felt fat and maybe build some muscle. Who am I kidding? Im there to slenderize.

Since Im a woman of the certain age, I also have belly fat like Ive never had before in my life. I keep thinking about getting liposuction, but I dont think I can afford that. Belly fat is not my friend. Its an uninvited guest to my world.

I thought if I did enough sit-ups, it would go away. No such luck. I think its here to stay. Its a great place to rest things, Im realizing, like my cup of coffee. Handy belly fat. I still dont like it, even though its trying to make me believe its useful and handy. It might be, but I dont want it around.

Im guessing some of you guys out there can relate. Maybe Ill see you at the Y or walking down by Sand Creek on a nice evening. Lets all stay away from diabetes.

Wendy Nugent is the features editor and lead photographer at Newton Now. She can be reached at wendy@harveycountynow.com.

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Trying to fight the diabetes belly fat - Newton Now

Praise Olowe

Discussing someones weight is never a comfortable conversation. It might even be tricky if it involves your partner.

As difficult as it may be, it is important to discuss it as this could actually affect your relationship.

Here are 10 ways to get the message across, in some subtle ways.

Assess the need to discuss weight.

The first and most important thing to do is to access the need to have such a discussion.

If your partner remains within a healthy weight bracket and only loses or puts on a couple of pounds, there is no need to bring up the issue. Also, some medications and/or hormonal changes (e.g. pregnancy or midlife hormonal changes in men and women) can result in weight change that your partner has little control over. If your partner is gaining or losing an unhealthy amount of weight for a reason that is within their control, it might warrant a discussion about their health and happiness.

Wait for a good time to bring it up

Keep in mind that most people who are over or underweight are very aware of this fact. They do not necessarily need to be told that they have a weight problem but might need a supportive dialogue to help them stay motivated to stay healthy.

The very best moment to begin talking about weight loss or weight gain is when your partner complains or mentions being unhappy about their weight.

They might comment that they are having trouble putting on an old pair of pants or are unhappy with how they look standing in front of the mirror. This is a clear indication that they have acknowledged the weight change, and they are unhappy with it.

Tell your partner that you are concerned about them

If your partners weight appears to be unhealthy to you, you might decide it needs to be discussed. Once you bring up the discussion, you need to make it clear to your partner that you are concerned about their health, happiness and your relationship.

Mention the things that the two of you enjoy, and how those things would be affected if your partners health was to take a hit.

Make it clear that you are still attracted to your partner

The truth is the moment you bring up the weight gain issue with your partner, he or she begins to feel insecure.

Any person would be hurt if they believed their partner was no longer attracted to them. When you discuss your partners weight, you need to be certain to reassure them that you are attracted to them. Knowing that you still love them and find them attractive will help your partner stay confident and give them the strength to make healthy changes.

Make a point to say things like I am only bringing this up because I love you, and want you to stay healthy. It doesnt change how I feel about you, or how attracted I am to you.

Make love and health the centrepieces of the conversation

Telling your partner that they are unattractive or lazy will only drive a wedge between the two of you, and hurt them emotionally. This kind of language has no place in a loving conversation. Instead, you should focus on how much you care for your partner and want them to remain healthy.

Do not use health as a way to guilt your partner. Saying things like If you really loved me, youd take care of yourself, is damaging to the relationship, and simply untrue.

Use I statements to keep blame off of your partner. Say something like What can I do to help?

Leave criticism out of the conversation

Criticizing a person for their weight will leave them emotionally hurt, and damage your relationship. This kind of criticism also makes it harder for the person to confide in you and can lead to secret binge eating or purging.

More often than not, the criticism becomes yet another roadblock to losing or gaining a healthy amount of weight instead of motivation.

Saying something like You keep gaining weight because you wont stop eating junks, will only make your partner uncomfortable with you knowing their food choices. Instead, you could say something more constructive.

Keep your opinion in perspective

Your partner is likely to be aware that their clothes dont fit as they used to but may not treat the issue as seriously as you do. It could be a wake-up call for your partner that you do see this as a major health issue. Be careful not to shame or embarrass your partner when bringing up your concerns.

For example, if your partner mentions that they cant wear their favourite pair of jeans anymore you could say something like If youd like, we can start going for walks and see if we can both fit back into our old clothes.

Consider your partners mental health

Sometimes weight changes may result from challenges like work pressures (stress), depression or anxiety. Weight changes can also be associated with sadness and loss, such after the death of a loved one or the loss of a job. Talking to a health professional can help sort out mental health issues as well as physical ones.

Motivation, not pressure

Suggest activities you can do together and that guarantee a healthier lifestyle for both of you. Jogging as a couple, taking dance classes or cooking fresh, healthy meals several times per week are excellent examples. Youll burn additional calories and strengthen your relationship at the same time.

Celebrate victories

Dont forget to celebrate even the smallest victories. If your partner gains or loses two pounds toward their goal weight, go to the movies together or treat your partner to a manicure or massage. Mark each victory with a celebration so that they know that youre truly rooting for their success.

Read more here:
10 ways to tell your partner to lose weight without hurting them - The Nation Newspaper

Want to lose weight quickly for the upcoming wedding season? Follow these tips religiously!  |  Photo Credit: Getty Images

New Delhi: The Wedding season has begun, especially in India, and there ought to be at least one wedding that you have to attend. your friend, a distant relative, a friend of one of your family members, or maybe you, yourself, are getting married this year. Whether you are the bride/groom, a bridesmaid, or a guest at a wedding, you definitely want to look your best.

So before you pick out your outfits, decide the makeup and jewellery that you want to wear with it, it is important to get your body in its best shape. If you want to lose the little extra weight quickly to ensure that you can flaunt the perfect look at the wedding, here are a few tips that you should follow religiously.

Picture credits: Getty

One will never be able to explain the power of hydration in helping you lose weight. Drinking enough water through the day can keep your metabolism going, can aid digestion and can also reduce any chances of bloating. When you are not constipated, or bloated, your body will instantly look toned and shaped. Drinking water will also help to curb appetite and aid your weight loss process.

Picture credits: Getty

Breakfast is one of the most important meals during the day. Eating breakfast is important for weight loss as it keeps you fuller and satiated, and thus keep hunger pangs and sugar cravings away. Skipping breakfast can also lead to a dip in your sugar levels, and thus cause you to consume something sugary, leading to weight gain.

Picture credits: Getty

Do not fall prey to organic, fat-free, low-fat, processed foods. Eating healthy, home-cooked food is the best way to go, to lose weight. Try to focus more on vegetables, legumes, pulses, etc, and try to include whole-grain foods in your diet.

Picture credits: Getty

Hunger pangs can hit you in the middle of your meal timings, and munching on unhealthy food can really damage your weight loss plans. When you feel hungry in the middle of the day, you must try to eat healthy, low-calorie, filling snacks. Nuts, dried fruits, seeds, idli, upma, or even whole-grain chips can be a great snack. All of them are easy to make and carry and can aid your weight loss process.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Link:
Want to lose weight quickly for the upcoming wedding season? Follow these tips religiously! - Times Now

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