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Luckily, there is a food you can eat that will effectively help you shed the pounds.

What's more this diet tip involves eating curry - truly a win-win situation.

Spicy food can help you cut back on calories, leading to weight loss.

A study called Enhanced Energy Expenditure and Fat Oxidation in Humans with High BMI Scores by the Ingestion of Novel and Non-Pungent Capsaicin Analogues from the Ajinomoto Research Institute for Health Fundamentals found that cayenne pepper burns fat.

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The study found: "capsinoids intake would be able to enhance the energy expenditure and fat burning in humans, particularly those with high BMI.

Additionally, cumin can help you to lose three times the amount of stomach fat.

A study from the Shahid Sadoughi University of Medical Sciences, studied the effect of cumin powder on body composition and lipid profile in overweight and obese women.

They found that weight, BMI waist circumference, fat mass and body fat percentage are reduced by cumin powder in food.

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Red chillis are full of capsaicin, which raise the metabolism.

So tuck into your favourite spicy meal to help you drop weight.

Cinnamon too is known to be an aid to weight loss.

The spice can reduce blood sugar and insulin levels - which helps with weight loss.

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The effects are such that cinnamon has been recommended as a useful add-on therapy in the discipline of integrative medicine in managing type 2 diabetes in a study.

Weight loss doesnt have to involve forking out for a gym membership.

Just a few simple hacks can help you get into shape and save money at the same time.

Britons can ditch the gym this summer and save hundreds of pounds with a series of frugal hacks to get beach body ready.

Original post:
How to lose weight FAST: This tip will help you slim down quickly - Express.co.uk

Montreal Gazette

Opinion: Losing weight, increasing fitness in old age Montreal Gazette He asked me why all my articles were aimed at those youngsters in the 60+ crowd and why I don't focus on people like him, 87 years old and going strong, who want to lose a little weight and stay healthy. ... Also, people can de-condition quickly. If ...

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Opinion: Losing weight, increasing fitness in old age - Montreal Gazette

Photo: Alex Von Kleydorff / Hearst Connecticut Media

Nutrition Life Style Program Specialist Barbara Schmidt at Norwalk Hospital.

Nutrition Life Style Program Specialist Barbara Schmidt at Norwalk Hospital.

Losing weight after 50 tough, but possible

Last fall, Sharon Boland was worried shed never lose the extra 70 pounds she was carrying. At age 54, everyone told her, it would be nearly impossible to slim down.

Ive probably carried weight most of my life, said Boland, a business lawyer who lives in Greenwich, but she had gained an extra 25-30 pounds in the previous few years.

Her friends were right: It is undeniably harder to lose weight after about age 50. Eating and exercise habits that worked fine during the 30s and 40s can quickly lead to extra pounds and paunches a decade or two later.

People also tend to get less active in their 50s, with no more small children in the house and more aches to contend with.

And the body loses more muscle with every passing decade. Muscle burns more calories than fat, so the less muscle, the fewer calories burned while going through lifes routines.

But experts emphasize that middle-age weight gain isnt inevitable.

Its not a done deal that everyones going to gain weight, said Catherine Staffieri, a registered dietitian with Greenwich Hospitals Center for Behavioral and Nutritional Health.

And weight loss remains possible even as middle age progresses, she and other experts insist.

Boland, now 55, is living proof.

She didnt lose much when she tried a well-known diet plan in October, or when she began lifting weights with a personal trainer a few weeks later. But in December, when she combined a nutritionists advice with twice-weekly coached workouts and 30-minute walks on other days, the pounds started falling off.

Im down 29 pounds, she said with pride and some amazement. I know I can go all the way down, because this is effortless. For the first time in my life, I think Im going to see what my body really looks like without extra padding.

Middle Age Danger Zone

Everyone needs fewer calories as they age. Staffieri estimates that most 50-year-olds need 200-500 less per day than they did in their 20s and 30s.

Weight gained in middle age also tends to clump around the belly, which increases the risk for heart disease and metabolic disorders, she said.

And theres a lot of stress in the 50s and 60s, as aging parents sicken, children still need support, and the financial demands of retirement loom, said Mireille Blacke, a dietitian-nutritionist and bariatric center program coordinator at Saint Francis Hospital and Medical Center in Hartford.

The easiest place to stop taking care of yourself is with food and nutrition, Blacke said. Sleep, too, often gets short-shrift, which can affect metabolism and make it harder to lose weight, she said.

Extra Challenges

Everyone loses muscle mass as they age. For women, body fat increases on average of 1 to 4 percent during menopause, slowing the metabolism down by 10 to 15 percent, said Barbara Schmidt, Bolands nutritionist and a nutrition lifestyle program specialist at Norwalk Hospital.

This shift leads to a weight gain of about 12 pounds for a woman going through menopause who doesnt eat less or exercise more, said Schmidt, who also runs a hypertension program for Department of Health in Greenwich. The same process happens with men, but more gradually.

Losing weight at any age drives up levels of the hunger hormone ghrelin, making people feel hungrier than if they werent trying to lose weight, according to Dr. Maria Cecilia Asnis, an endocrinologist at the Stamford Health Medical Group, who says that people are not overweight because of a lack of willpower.

An overweight body does whatever it can to conserve calories, Asnis said, so someone who is obese and trying to lose weight will probably need to eat about 15 percent fewer calories a day than someone who has been in the normal range and is just trying to drop a few pounds.

Weight loss for someone who is heavy requires an enormous amount of willpower and very few calories which is difficult to sustain, Asnis said.

Thats why people with a lot of weight to lose may need the extra help of medications or surgery, which change the bodys regulatory mechanisms, she said. Medications can generally lead to a 7 to 10 percent loss of body weight, she said, while people who undergo surgery can drop 50 to 60 percent of their excess weight.

Schmidt likes to consider food and exercise as her medications.

Combating middle-age weight gain requires speeding up your metabolism and theres no better way to do that than by pumping some iron, Schmidt said: Many times, women are doing cardio, cardio, cardio. But they need to do weight training, weight training, weight training.

Transforming fat into muscle increases the metabolism and helps the body burn more calories naturally, she said.

Women over 50 should be doing weight training twice a week, in addition to getting some aerobic activity at least 30 minutes a day the rest of the week.

In terms of diet, Schmidt recommends filling your plate at least half full with vegetables before adding carbs. And not all carbs are created equal: minimize processed foods and sugar, she advised.

If Im eating foods that are high in fiber, its going to take more energy for my body to process it, and therefore Im going to be taking in fewer total calories, she said.

For her part, Boland said its the combination of eating more carefully and building muscle that has made such a big difference for her.

Youve got to marry the two, she said. Its bizarre how well it works.

This story was reported under a partnership with the Connecticut Health I-Team (www.c-hit.org)

Read the original here:
Losing weight after 50 tough, but possible - CT Post

Lets face it, dieting can be exhausting, overwhelming, and frustrating. There are tons of different diet plans to choose from, many of which involve calorie counting, food restrictions, and prepackaged foods that are filled with artificial ingredients. But you dont have to diet to lose weight. In fact, by following these tips youll be able tolive a healthy lifestylewithout feeling deprived.

Eating Mediterranean mealscan reduceyour risk of heart disease and cancer,and has also been linked to a decreased incidence of Parkinsons and Alzheimers, Mayo Clinic explains. Following the eating habits ofthose who live in the Mediterranean consists of eating primarily plant-based foods, such as fruits, veggies, whole grains, legumes, and nuts; replacing butter with healthy fats, such as oil; and using herbs and spices rather than salt to flavor your foods. In addition, Mayo Clinicsuggests eating fish and poultry at least twice a week, and limiting your red meat to no more than a few times a month.

Shape adds that you can also enjoy an occasional glass of red wine. By focusing on healthy, antioxidant-rich foods, youll feel full and satisfiedthroughout the day.In fact, Shape notes that byallowing yourself to occasionally sit down to a glass of wine or a steak dinner, youre ensuring you wont end up feeling deprived, which cancause you to binge eat or ditch your diet altogether.

Eating frequent, small meals has proven itself to be an effective weight-loss strategy. Livestrong.com explains that eating five small-portioned meals a day can help you maintain a healthy body weightby keeping you feeling full and satisfied throughout the day. This ensuresyou wont end up feeling extremely hungry and overeatinglater on.

After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier, Amy Jamieson-Petonic, a dietitian, told WebMD. Once youve crossed the five-hour mark, yourblood sugar begins to plummet, and you grab whatever you can to refuel. The best strategy? When you wake up, make sure one of the first things you do is eat breakfast. After that, Web MD recommends continuing to eat small meals every 3 to 4 hours, which should consist ofcombinations of lean proteins, grains, vegetables, and fruits.

Youd be amazed at what the occasional meat-free meal can do for you. According tothe Physicians Committee for Responsible Medicine, vegetarian diets are high in fiber, naturally low in saturated fat, and filled with antioxidants and phytochemicals. Those who eat meatless meals have lower rates of cancer, heart disease, hypertension, diabetes, and asthma, states the Physicians Committee for Responsible Medicine. However, you dont need to swear off meat for life in order to reap these benefits.

SparkPeople explains you can become a semi-vegetarian, meaning youonly need to replacesome of your meat with plant-based foods.By filling up on more grains, beans, fruits, and vegetables, youll be eating fewer calories, less fat, and more vitamins, minerals, and fiber. Womens Health Talk suggests eliminating animal products from your diet for one meal each day or one day each week. One thing to keep in mind: Make sure you are replacing your meat with produce, legumes, and grains. You wont benefit from thisif youre just substituting it for artificial, sugar-packed foods.

Experts estimate that our brains register theyre full about 20 minutesafter our stomachs do. Readers Digest warns that if you eat too fast, you wont give your brain time to catch up toyour stomach, which leads to overeating and weight gain. Eating slowly, however, will help prevent you from eating too much. To force yourself to eat more slowly, WebMD recommends turning off the television and any other distractions, and simply concentrating on the meal in front of you. You can use this time, particularly at dinner, to catch up with your loved ones. Remember, the more you talk, the more slowly youll eat!

In addition, Readers Digest suggests scheduling more time for meals, so you dont find yourself quickly gobbling up your dinner. If possible, try to tweak your schedule so youre taking about 30 minutes to eat your meals. You should find yourself starting to get full about two-thirds of the way through. Finally, Greatist states you should take sips of water in between bites. This will force you to take breaks and help to fill you up. You can also pace yourself by chewing each bite at least10 to 20times before swallowing.

Dont deprive yourself of anything. Instead, become an intuitive eater. Science of Us explains that intuitive eaters dont believe in good or bad foods but know there are nutritional differences between the two. It follows the basic premise that cravings shouldnt be ignored and by occasionally indulging, you will prevent yourself from binge eating later on. This means that an intuitive eater may eat a piece of pie but will then instinctively crave more nutritious foodsafterward to balance out the excess fat and sugar.

It might sound easy on the surface. But it does take quite a bit of practice, Michelle Gallant, a Harvard University Health Services nutritionist, told the publication. Gallant explains that this approach doesnt mean you can overindulge on burgers and fries. Instead, it means listening to your body and figuring out what foods will make if feel best. The main idea here is if you focus on what foods your body actually needs, you wont find yourself constantly craving junk food.

Beginning a meal with a broth-based soup or a nutrient-rich salad will helpyou eat less. The Huffington Post writes startingwith a side salad has been shown to help you eat about 12% fewer calories at that meal. Additionally, research has also shown that people who startlunch with a vegetable soup end up eating 20% less than those who dont have any.

Livestrong.com explains that the high water and fiber content in soups and salads helps fill you up.But in order to reap these benefits, make sure youre making the right salad and soup choices. Try to fill your soups and salads with nutritious, low-calorie foods, such as vegetables, lean meats, fish, and legumes. Make sure your salad dressing comes on the side and choose soups that arebroth-based. Looking for a few homemade recipes to help get you stared? Eating Well recommends trying its creamy chopped cauliflower salad orspinach and warm mushroom salad.

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Yes, You Really Can Lose Weight Without Going on a Diet - The Cheat Sheet

A new US study has found that going vegetarian can be more effective for weight loss than following a conventional low-calorie diet.

Of the many ways to lose weight, one stands out as by far the most healthful. When you build your meals from a generous array of vegetables, fruits, whole grains, and beans that is, healthy vegetarian choices, weight loss is remarkably easy. To lose weight quickly, even when vegetarian, youll still need to moderate your calorie intake and exercise.

When you eat fiber rich foods, this fiber sweeps through your intestines helps in detoxifying. On the other hand, animal products contain ZERO fiber.

And along with it come major improvements in cholesterol, blood pressure, blood sugar, and many other aspects of health. The message is simple, Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low fat, vegan diet approach is safe and easy once you get the hang of it.

Being vegetarian can make putting a healthy meal plan together a little difficult. Making sure you get enough good nutrition with fewer calories is key.

Millet is a grain that dates back to the ancient Eastern Asian region. Even though it has been around for centuries, millet has received little attention as a food staple compared to other grains like rice and wheat. Millet is starting to gain more popularity because it is a source of many nutrients, low in calories and is a gluten free grain.

ALSO READ: Google to launch Android wear 2.0 watches in 2017

Millet is also considered a whole grain and eating whole grains, especially in place of refined grains, is associated with health benefits.

While eating at night wont cause weight gain, eating a large meal that makes you exceed your daily calorie intake will. If you want to drop pounds, make lunch and breakfast your largest meals of the day, and make dinner a smaller meal.

Protein:

Plant foods have plenty of protein. Most vegetables, legumes, and grains contain this amount or more. Excellent protein sources include beans or lentils.

Calcium:

Plant-based sources of calcium are widely available. Good sources of calcium include broccoli, kale, collards, mustard greens, beans, figs, fortified orange juice, fortified cereal, and fortified, non-fat soy- or rice milks.

The research, led by Dr. Hana Kahleov, director of clinical research at the Physicians Committee for Responsible Medicine in Washington D.C., also suggests that a vegetarian diet helps to improve metabolism by reducing muscle fat.

ALSO READ: Is your unhealthy lifestyle habits increasing your Colorectal Cancer Risk:Healthy lifestyle can keep Colorectal Cancer at bay.

For the research, the team recruited 74 participants, all with type 2 diabetes and randomly assigned subjects to two groups, either following a vegetarian diet or a conventional anti-diabetic diet.

The vegetarian diet included vegetables, grains, legumes, fruits and nuts, with animal products limited to a maximum of one portion of low-fat yogurt per day.

The conventional diabetic diet followed the official recommendations of the European Association for the Study of Diabetes (EASD).

All participants had their daily diets cut by 500 kilocalories per day.

The researchers used magnetic resonance imaging (MRI) to look at the adipose (fat-storage) tissue in the subjects thighs to see how the two different diets had affected subcutaneous fat, found under the skin, subfascial fat, on the surface of the muscles, and intramuscular fat, on the inside of the muscles.

The team found that the vegetarian diet was almost twice as effective in reducing body weight, resulting in an average loss of 6.2 kilograms compared to 3.2 kilograms for the conventional diet.

The results are important for those with type 2 diabetes as subfascial fat has been previously associated with insulin resistance, so reducing it could have a beneficial effect on glucose metabolism.

ALSO READ: Lower your risk for diabetes with exercise:10 mins of vigorous exercise may cut diabetes risk in kids.

Reducing intramuscular fat could also help to improve muscle strength and mobility, particularly in older people with diabetes. The researchers also emphasized the importance of exercise in weight loss programs to preserve lean mass.

Dr. Kahleov concluded that in addition to the vegetarian diet proving most successful in their research, it also showed that a vegetarian diet is much more effective at reducing muscle fat, thus improving metabolism.

This finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and (or) type 2 diabetes, Kahleov said. But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.

The results can be found published online in the Journal of the American College of Nutrition.

Vegetarian and other plant based diets are known for being lower in fat and sugar than meat eating diets, but the truth is, adopting a vegetarian diet is no guarantee of weight loss.

Vegetarians struggle like everyone else to avoid junk food, processed foods and other unhealthy eating habits. If you are becoming a vegetarian to lose weight you will want to follow some basic, natural weight loss strategies.

Read more:
Looking to Lose Weight? Try a Vegetarian Regime. - ScrollToday

Conn. Health I-Team Writer

Last fall, Sharon Boland was worried shed never lose the extra 70 pounds she was carrying. At age 54, everyone told her, it would be nearly impossible to slim down.

Ive probably carried weight most of my life, said Boland, a business lawyer who lives in Greenwich, but she had gained an extra 25-30 pounds in the previous few years.

Her friends were right: It is undeniably harder to lose weight after about age 50. Eating and exercise habits that worked fine during the 30s and 40s can quickly lead to extra pounds and paunches a decade or two later.

People also tend to get less active in their 50s, with no more small children in the house and more aches with which to contend.

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Further, the body loses more muscle with every passing decade. Muscle burns more calories than fat, so the less muscle, the fewer calories burned while going through lifes routines.

But experts emphasize that middle-age weight gain isnt inevitable.

Its not a done deal that everyones going to gain weight, said Catherine Staffieri, a registered dietitian with Greenwich Hospitals Center for Behavioral and Nutritional Health.

And weight loss remains possible even as middle age progresses, she and other experts insist.

Boland, now 55, is living proof.

She didnt lose much when she tried a well-known diet plan in October, or when she began lifting weights with a personal trainer a few weeks later. But in December, when she combined a nutritionists advice with twice-weekly coached workouts and 30-minute walks on other days, the pounds started falling off.

Im down 29 pounds, she said with pride and some amazement. I know I can go all the way down, because this is effortless. For the first time in my life, I think Im going to see what my body really looks like without extra padding.

Everyone needs fewer calories as they age. Staffieri estimates that most 50-year-olds need 200-500 less per day than they did in their 20s and 30s.

Weight gained in middle age also tends to clump around the belly, which increases the risk for heart disease and metabolic disorders, she said.

And theres a lot of stress in the 50s and 60s, as aging parents sicken, children still need support, and the financial demands of retirement loom, said Mireille Blacke, a dietitian-nutritionist and bariatric center program coordinator at Saint Francis Hospital and Medical Center in Hartford.

The easiest place to stop taking care of yourself is with food and nutrition, Blacke said. Sleep, too, often gets short-shrift, which can affect metabolism and make it harder to lose weight, she said.

Everyone loses muscle mass as they age. For women, body fat increases on average of 1 to 4 percent during menopause, slowing the metabolism down by 10 to 15 percent, said Barbara Schmidt, Bolands nutritionist and a nutrition lifestyle program specialist at Norwalk Hospital.

This shift leads to a weight gain of about 12 pounds for a woman going through menopause who doesnt eat less or exercise more, said Schmidt, who also runs a hypertension program for the Department of Health in Greenwich. The same process happens with men, but more gradually.

Losing weight at any age drives up levels of the hunger hormone ghrelin, making people feel hungrier than if they werent trying to lose weight, according to Dr. Maria Cecilia Asnis, an endocrinologist at the Stamford Health Medical Group, who says that people are not overweight because of a lack of willpower.

An overweight body does whatever it can to conserve calories, Asnis said, so someone who is obese and trying to lose weight will probably need to eat about 15 percent fewer calories a day than someone who has been in the normal range and is just trying to drop a few pounds.

Weight loss for someone who is heavy requires an enormous amount of willpower and very few calorieswhich is difficult to sustain, Asnis said.

Thats why people with a lot of weight to lose may need the extra help of medications or surgery, which change the bodys regulatory mechanisms, she said. Medications can generally lead to a 7 to 10 percent loss of body weight, she said, while people who undergo surgery can drop 50 to 60 percent of their excess weight.

Schmidt likes to consider food and exercise as her medications.

Combating middle age weight gain requires speeding up your metabolismand theres no better way to do that than by pumping some iron, Schmidt said. Many times, women are doing cardio, cardio, cardio. But they need to do weight training, weight training, weight training.

Transforming fat into muscle increases the metabolism and helps the body burn more calories naturally, she said.

Women over 50 should be doing weight training twice a week, in addition to getting some aerobic activity at least 30 minutes a day the rest of the week.

In terms of diet, Schmidt recommends filling your plate at least half full with vegetables before adding carbs. And not all carbs are created equal: minimize processed foods and sugar, she advised.

If Im eating foods that are high in fiber, its going to take more energy for my body to process it, and therefore Im going to be taking in fewer total calories, she said.

For her part, Boland said its the combination of eating more carefully and building muscle that has made such a big difference for her.

Youve got to marry the two, she said. Its bizarre how well it works.

This story was reported under a partnership with the Connecticut Health I-Team (www.c-hit.org)

See the original post here:
Connecticut experts: Weight loss gets harder, but still possible after 50 - New Haven Register

Eating lighter, vegetable-focused meals during winter is an easy way to keep the weight off.

WINTER is well and truly upon us. Along with the cooler temperatures and shorter days is the tendency to gain weight as we indulge in hot chocolate, puddings and pies much more frequently.

So how can you achieve weight loss success this winter without too much effort?

Stay away from high-fat pastries like croissants.Source:Getty Images

1. GET RID OF THE PASTRY

Whether it is your favourite croissant, sausage roll or warm fruit pie on the weekend, a high fat, high calorie pastry will quickly add on the kilos if you indulge too regularly.

A single serve of puff pastry contains more than 600 calories and 30g of fat, much of which is saturated, which is bad for both the fat in our blood and ultimately our weight.

Often poor dietary choices are made when we are presented with tempting foods without any reference point about whether they are a good choice or not.

Making a blanket rule about avoiding pastry altogether is an easy way to eliminate extra fat from your diet without the need to make the decision each time a tempting pastry treat comes your way.

2. SWAP A MEAL FOR VEGETABLES

Whether you prefer a daily salad, a light meal of vegetables, a breakfast vegetable juice or a nourishing soup, integrating one vegetable-based meal into your daily routine is an easy way to control your calories, while significantly increasing your nutrient intake.

As most vegetables and salads are literally calorie free (with the exception of corn, sweet potato and potato), using them as a meal base slashes your daily calorie intake, minus the feelings of deprivation that can be experienced on a diet that is constantly focused around eating less and cutting back.

3. QUIT THE CALORIES IN DRINKS

You may love a chai latte or a cheeky hot chocolate, but the truth is that liquid calories, especially the sugars found in milk and juices, add up.

We do not eat less because we have consumed them and they result in rapid increases in blood glucose levels, which can drive hunger.

When you consider that a small hot chocolate can contain up to four teaspoons of sugar or six in a chai latte, it is easy to see why skipping these drinks in favour of green tea or black coffee can dramatically reduce your daily calorie intake.

Warm sweet drinks are delicious, but they contain a lot of calories and sugar. Picture: Nathan DyerSource:News Corp Australia

4. CHANGE THE TIMES YOU EAT

Who needs a strict diet, when all you need to do is limit the number of hours each day that you eat?

The simple shift of eating in just 10-12 hours of each day leaves up to 14 hours a day without food which has been shown to have the same benefits when it comes to weight control as formal fasting.

So simply aiming to eat breakfast by 8am, lunch at 12pm and your final meal by 6pm will support weight control, without any real limits on what you are eating at these times.

5. EXERCISE AFTER DINNER

You are likely to skip early morning sessions when it is freezing outside. Instead, commit to a short training session or walk after dinner.

All you need is 30 minutes and exercising at this time will help to burn off the food consumed at dinner. It will also keep you out of the house, so you are less tempted by Tim Tams as you sit on the lounge and watch TV.

And even more powerful is the virtuous feeling you will have when you return, which in turn will help to motivate you to keep focused with your diet and weight loss goals.

After being diagnosed with high cholesterol and a fatty liver, Dr. Garth Davis set out not just to lose weight but to examine conventional thinking on protein-based diets. The result is a new book, "Proteinaholic." Dr. Garth joins Tanya Rivero to discuss his book and healthy eating tips. Photo: iStock

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The easiest ways to lose weight in winter - NEWS.com.au

Being a new mom is exhausting, isnt it? With all the new responsibilities youve got, the idea of getting back to your pre-baby body goes on the backburner. You hardly have any time to yourself anymore, anyway, let alone time to work out at the gym.

While youre adjusting to a new schedule and a new life as a mom, there are some tips and tricks to help you lose those last few baby pounds without taking much time out of your day. Here are eight things you can do to lose weight:

1. Breastfeed

Along with all the other benefits of breastfeeding, nurse and author Jennifer Ritchie points out that making breast milk costs your body about 850 calories. However, she also mentions that breastfeeding makes moms hungrier, so don't make up these calories by eating lots more, or eating junk food if you want to lose weight.

2. Take a nap

I get it, you want to be the perfect mom. The idea of napping while your baby naps seems absurd there are chores to be done, pictures to be taken and meals to be prepared.

But your body just went through something incredible, and you wont be able to heal as quickly if youre always exhausted. Not only that, but a lack of sleep can drastically slow down your metabolism. Try and rest up as much as possible to help keep your metabolism working smoothly (and quickly to burn those calories).

3. Lift weights

Weight training can go a long way to help your metabolism. But instead of worrying about investing in a gym membership or dumbbells, use what youve already got. Do lunges while holding your baby and lift full milk cartons while your babe hangs out in the crib.

4. Wear your baby

Babycarrying has been around for centuries but has recently started to become trendy again. Its a lot like carrying a medicine ball around, so it builds up a lot of lower body strength. You can even do lunges and squats with your baby along for the ride to help increase that strength. Your baby will love the gentle up-and-down movement, too.

5. Drink more water

Drinking more water will help cleanse your body of any unwanted toxins (we all know how prone the female body is to infections after giving birth) as well as help prevent any cravings you might be having. Dehydration can slow down your metabolism, so keep your metabolism in check by carrying a water bottle with you everywhere you go.

6. Take a stroll

Put that super trendy baby stroller to use. Take your baby out to get some fresh air and get some exercise yourself. Fill up your stroller with some extra weight to push around and take a walk around the neighborhood. Your baby will love the motion and the sounds around her as you lose those last few pounds.

7. Avoid extreme dieting

The most important thing you can do after giving birth is to stay healthy. Dont try any drastic diets especially if youre breastfeeding. Your baby needs a variety of nutrients, but she wont receive them all if you decide to try out an intense juice cleanse right after birth. Take care of your body as you let yourself heal, and your body will take care of you.

8. Learn to love your mommy body

Lets face it. You just gave birth to a human life, and your body will never be the same again. That doesnt mean its worse, just that your body is different. Learn to love your pregnancy stretch marks and extra skin its a reminder of the miracle you created its the mark of a true warrior! As long as you stay healthy for your baby, she doesnt care about a few extra pounds around your tummy. She loves you for being her mommy.

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8 simple ways to lose that last bit of baby weight (when you don't have time for the gym) - Connectstatesboro

If you had told me a year ago thaton purposeI'd gain 15 pounds in two months, I wouldn't have believed you. But that's exactly what I did.

A year ago, I was a professional runner who had just competed in the World Half Marathon Championships for Great Britain and Northern Ireland. In December 2016, I ran a 2:36 marathon, and from the outside, it looked like even more success was coming. I was constantly improving, and my body was at the peak of physical perfection.

Or so it seemed, anyway.

Despite my athletic achievements, I couldn't see what others saw when I looked at my body. I knew I was lean, but I still felt like I was bigger than the other professional runners I was racing against. I also was hiding a secret that not only made me feel like a fraud when I claimed to be honest and real: I hadnt had a period in nine years. For someone who was meant to be a picture of health, why was I broken? Why was my body not working correctly, and not giving me the opportunity to reproduce? I wasn't exactly ready to try for a family, but it wasnt far off. How was I ever going to do that if I couldnt ovulate?

So about three months ago, I decided I was going to do the one thing doctors had always told me I should to get my cycles to return: stop running.

But there was more. I didn't just need to stop running, I needed to let go of my extreme training regimen to focus on rest and recovery. I also needed to gain weight, to bring my BMI of 19 up to at least a 22. That was how I was going to get my cycle back.

Quitting running was actually the easiest part of the three. I was surprised how quickly I settled into a life without 90 miles a week. I enjoyed straightening my hair, wearing dresses, and actually taking time to get ready in the morning. Before, it had seemed pointless to do those things when I was going to run again in just a few hours.

The part I was terrified of, though, was the weight gain. I knew all the right things to say to myself: The people who love you will do so no matter what you look like; it's for the better, you're becoming healthier; it'll be worth it when you give birth to your first child. I really tried to psych myself up.

At first, it was fun. I indulged in every food I craved. Peanut butter chocolate chip banana pancakes for breakfast, giant bowls of ice cream every night. How could you not love this life?

But once the weight started actually started to come, so did the negative voices, and I had to fight hard to remind them that I was doing this for the right reasons. Interestingly, for the most part, society seemed to celebrate my body changes. As I saw a cushion developing around my body for my future child, everyone around me told me about how great I looked. How I was glowing; how I appeared healthier, happier, younger.

Looking back, I'm not sure if friends and family were using those words knowing that this would be a difficult emotional time, and were careful to select words that would suggest beauty and strength. Maybe it was that I really was too thin before, and they were happy to see me reaching a normal body weight. Or was it that I was doing the one thing that they knew society encourages women not to do, and I needed all the support I could get?

Whatever it was, it meant that the greatest negativity I experienced was my own, when I looked in the mirror.

I started to notice that weight talk happens around us all the time. I'd turn on the radio and hear commercials about losing weight quickly. I would hear multiple daily conversations between friends about ways to drop a few quick pounds. I noticed how people judged themselves based on where they were in relation to their goal weight. How nasty and cruel we are to ourselves because it's physically impossible to naturally look like the airbrushed models we see in magazines, billboards, and on social media.

It made me feel sick. Here I was, trying to make my body healthier, trying to reassure it that it was safe and doing the right thing by gaining weight and resting, yet I was surrounded by a world that only shows women trying to lose it.

As someone who had what some might consider an ideal figure, it now makes me angry. I would hear ab goals, you look so fit, or you look amazing when I would post a picture a few days before a race. All positive, supportive words, but definitely underlining the idea that looking skinny and lean is the "best" way to be attractive. When I was at my leanest, though, I still didn't feel confident; I still felt like I wasn't enough.

My body is now fully functioning againit's found its happy placeand I know I made the right choice. Initially, it wasn't easy to shut down the critical self-talk, even though almost everyone I spoke to would take the time to tell me how great I looked. I thought they were just telling me what I wanted to hear. I found writing in a journal helped to transition my thoughts. Often an entry would start insecure and fearful of what was happening, but I would almost give myself a pep talk while writing, which would leave me with a clear, confident, content outlook on what I was doing.

After my weight stabilized at the place it wanted to be, and I got used to my new body, those negative voices just seemed to fade away. Whenever someone paid me a compliment, I would make myself acknowledge it, and trust that they were saying it because they meant to.

I may be in a good place, but now my mission has been set. We need to show our daughters, sisters, and friends that body-shaming is not okay, the women on the TV do not look like that in real life, and being at a weight where your body is fully functioning is really all you can strive for.

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So, youve committed to your new diet but you still havent lost any weight. Or youve only lost a few pounds, a lot less than you expected.

Youre frustrated. Annoyed. Thinking about giving up and going back to your old ways.

I get it. Plenty of my clients have felt this way. But, before you revert to your previous dietsomething you already decided needed to changejust read this.

Even if you take away just one of the items on this list, it will be worth it. I promise.

Ask yourself the following:

If youre only half in, you will get half the results.

Carbs are key, especially when youve got weight to lose.

Try reducing your carb intake to 70-100 grams per day to reduce insulin production and fire up your fat metabolism, taking care to avoid all processed food (which contain hidden sugars).

You might also try skipping fruit. Be sure youre not eating starchy natural carbs (like sweet potatoes) more than 3+ nights per week.

Make sure that youre eating enough protein for your weight (I suggest using .7 grams per pound of body weight formula, with a max limit of 200g), eating the right vegetables and snacking on high-fat foods to keep you feeling satisfied.

I made a free eBook for you to get started on your diet today.

Whatever you do, do not scale back from eating three big healthy meals per day.

The goal here is to heal your relationship with food and repair your metabolism. This is NOT the time to reduce portion sizes, count calories, revert back to the low-fat paradigm, and start micro-managing your choices.

Remember, the goal is to master your diet, not lose weight as quickly as possible. This is not just another diet, it is a new way of life, and its a worthwhile investment.

Do not (I repeat, DO NOT) count calories. Instead, focus on changing the types of food on your plate (less sugar, fewer starches, more veggies, more protein, more fat). At a baseline, you should be eating three healthy meals per day, every day. Period.

If youre eating three full meals and two snacks a day, and not losing weight, then its time to cut back to one snack.

I recommend cutting between breakfast and lunch, as the midday snack between lunch and dinner can be a nice pick-me-up.

Low-carb isnt magic. It reins in wild hunger and tames insulin, but calories do still matterespecially once you approach your ideal weight. In fact, those last few pounds often dont respond to the same stuff that worked so well to get you to this point. As Mark Scisson says: Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but youve got to tighten things up your methods arent working.

Youve now trained yourself into an informed and empowered place to do this, rather than eating too little from the beginning and burning yourself out.

And thats the real test, isnt it? There is a metabolic advantage to eating according to our evolutionary principles, but if the weight isnt coming offsomethings upand calories may need to come down.

Are you moving frequently for three to five hours every week? Walking is what were designed to do.

Not only are walks lifesavers during times of cravings, but they are essential to a healthy lifestyle. We are designed to walk. Our bodies crave it.

Walking daily should be the bedrock of your fitness regimenwhether youre a seasoned cross-fitter or just starting out.

Its easy to do and doesnt dip into your glycogen reserves (making it a pure fat burner, not a sugar burner.) If youre on the low end of the spectrum, crank it up toward five weekly hours and beyond. Thats 45min per day. Divided between 2-3 walksthats not asking a lot.

Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off.

Either way, this is a lifestyle. Youre in it for the long run.

Approach it with the right mindset and youll reduce the risk of discouragement, as well as lose weight without trying to lose weight: which is what I teach all of my clients.

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Photo credit:Getty Images

Daniel is the CEO of EvolutionEat, where he'll teach you how to master your diet, stop overeating, and take control of your health.

Daniel is exceptionally good at high performance coaching, as it pertains to diet and lifestyle. As a world class motivator, lifestyle designer, and dietary strategist, he specializes in unpacking motivation, disentangling emotions and distractions from intentions, and getting to the bottom of what really influences our choices.

Sign up today to access his free, 3-hour online training program designed to help you master your diet once and for all. Follow him on Facebook and Instagram.

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