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It does not matter what is to be blamed for the rapid weight gain, we can all agree that getting rid of those stubborn kilos can be taxing. When 31-year-old Manpreet Singh did not like the way he looked in his selfies, he decided to do something about his growing weight. This is his inspiring weight loss journey.

Name: Manpreet Singh

Occupation: BankerAge: 31 years

City: Patiala

Current Weight: 76 kgs

Height: 5 feet 6 inches

Highest weight recorded: 127 kgs

Weight lost: 50 kgs

Duration it took me to lose weight: 7.5 months

The turning point: Even though I knew that I was rapidly gaining weight, it struck me when I was clicking a selfie. I realised that I had gained a lot of weight and I needed to do something about it. While it was really difficult to begin my journey to lose weight, I could not get that selfie out of my head. I did not want to look that fat or overweight.

My breakfast: Oats and two boiled eggs.

My lunch: A portion of brown rice with green vegetables.

My dinner: I vouch on green vegetables. Some of them are broccoli, capsicum and french beans)

I indulge in: I do not believe in the concept of cheat days

My workout: I do cardio for 30 minutes every day. I also work on two muscle a day.

Low-calorie recipes I swear by: Brown rice mixed with scrambled egg whites and vegetables. I also have quinoa with vegetables.

How do I stay motivated? Slowly, when I began to witness tangible changes in my body, it motivated me further to stay fit and lose weight. My gym friends also kept me inspired and motivated. How do you ensure you dont lose focus? I have realised the importance of being disciplined in life. When you are determined and dedicated, no one can stop you from achieving what you want. Whats the most difficult part of being overweight? It was really heartbreaking when I wasnt able to fit into the clothes of my choice. Moreover, I wasnt able to see my shoes when I stood straight.

What shape do you see yourself 10 years down the line? I want to have six-pack abs and a sculpted physique.

More:
Weight loss: This guy lost a massive 50 kilos in less than 8 months! Here's how he did it - Times of India

The idea that the digestive system plays a vital role in the ability to lose weight makes sense, when you think about it. When overeating or consuming foods that are hard for the body to break down, digestion slows and the waste gets compacted within the body. Over time the development of a sluggish digestive system and waste buildup leads to weight gain.

1. Eat a high fibre diet

Lily said: We all know that fibre is good for us, yet on average we drastically under consume this critical component of the diet.

"Adiet and nutrition survey conducted by Public Health England showered that on average a Briton consumes about 18 grams out of the recommended 30 grams of fibre per day.

Since fibre is the primary source of fuel for our healthy gut bacteria, a diet rich in wholegrains, fruit, vegetables, nuts and seeds also helps our bacteria to flourish and grow, said Lily.

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2. Opt for antioxidant and fibre rich berries

Fruit and vegetables aregreat fordigesting, but as many as 70 percent of adults within the UK are currently not even consuming the recommended five a day .

Lily explained: Having sufficient fibre, which is found in fresh fruit and veg is a must for gut health.

Berries are especially important, partly due to their high fibre content. Did you know that fresh raspberries have as much as 6.7g fibre per 100g?

Berries are also a super-rich source of special antioxidants called anthocyanins, which are plant pigments that give berries their distinctive blue/red hue.

These anthocyanins are metabolised in the gut and help healthy gut bacteria to flourish and grow whilst offsetting unsavoury gut bacteria.

3. Prebiotic foods

There are some foods which are particularly effective for encouraging healthy gut bacteria to flourish and boost weight loss. Some foods are rich in a special type of prebiotic fibres, that act as a source of fuel for healthy gut bacteria and effectively stimulate their growth.

Top sources [of fuel from food] include Jerusalem artichoke, flaxseeds and even garlic and onion, said Lily.

4. Eat the rainbow

A lack of diversity with the types of bacteria within the gut is thought to be associated with disease. Diverse microbiome is thought to be a healthier and more robustmicrobiota, therefore eating different plant-based foods weekly can improve digestion and boost the rate at which food is broken down, which increases the rate at which weight is lost.

Lily said: Rainbow coloured plant-based foods provide a range of plant chemicals such as polyphenols which our gut bacteria feast on. A diverse diet can encourage a diverse range of healthy gut bacteria to grow.

Therefore eating the rainbow and counting the colours within our diet can really optimise our microbiota.

According to research from The American Gut Project, gut microbiota thrives if people aim to consume 30 or more different varieties of plant foods each week.

Aim for two fistfuls or fill half your plate with rainbow coloured fruit and veg, said Lily. Aim to switch things up weekly by opting for a mix of colourful fresh berries including blueberries, strawberries, raspberries and blackberries.

Read more here:
Weight loss: Top tips to lose weight by improving your digestion - Express

If youve never set foot inside a gym or even played any sport as a hobby, fret not. Not being active in the past cannot deter you from your weight loss goals in the present.

19-year-old Anshul Padamchand Pokharna tells us that growing up he had given very little importance to any kind of physical activities and sports and ate whatever he wanted. And, of course, the natural consequence of this lifestyle was a steady weight gain. Two years ago, I weighed a whopping 115 kgs, and was clearly obese. But what made matters even worse was the fact that I would get exhausted after 30 seconds of any sort of physical activity. Reason being I had never trained my body to do so before. This state of being ignited a spark inside me to better myself, he says.

"I lost 55 kgs in a span of two years with the help of the below weight loss plan. And now, I aspire to compete as an athlete and also help other people get fit. I have enrolled myself in a few fitness courses to gain more knowledge, he adds.

To lose weight, the first thing I did was join the gym. After joining the gym, I hired a personal trainer for 7 months and learned various forms of exercises for him. I also tried different kinds of weight loss diet plans during this period. He outlines both his weight loss exercise regime and diet plan below.

Flat bench press: 4 sets, 8-12 reps

Incline bench press: 4 sets, 8-12 reps

Decline bench press: 4 sets, 8-12 reps

Incline Dumbbell Flyes: 4 sets, 8-12 reps

Cable Crossover: 4 sets, 8-12 reps

Tricep Pushdown: 4 sets,8-12 reps

Standing Dumbbell Tricep Extension: 4sets, 8-12 reps

Tricep Skull Crusher: 4 sets, 8-12 reps

Superset

Dips: Tricep version 1 set, 25 reps

Pushups: 1 set, 30 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

Deadlift: 4 sets, 8-12 reps

Single Arm Dumbbell Row: 4 sets, 8-12 reps

Lat PullDown: 4 sets, 8-12 reps

Seated Cable Row: 4 sets, 8-12 reps

Pull Ups: 4 sets, 8-12 reps

Shrugs: 4 sets, 8-12 reps

Barbell Curl: 4 sets, 8-12 reps

Dumbbell Bicep Curl: 4 sets, 8-12 reps

Hammer Curl: 4 sets, 8-12 reps

Incline Dumbbell Curl: 4 sets, 8-12 reps

Concentration Curl: 4 sets, 8-12 reps

Cardio

Running

Barbell Squats: 4 sets, 8-12 reps

Dumbbell Squats: 4 sets, 8-12 reps

Dumbbell Lunges: 4 sets, 8-12 reps

Leg Press: 4 sets, 8-12 reps

Leg Extensions: 4 sets, 8-12 reps

Leg curls: 4 sets, 8-12 reps

Standing Calf Raises: 4 sets, 8-12 reps

Overhead Press: 4 sets, 8-12 reps

Arnold Dumbbell Press: 4 sets, 8-12 reps

Side Lateral Raise: 4 sets, 8-12 reps

Front Raise: 4 sets, 8-12 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

ALSO READ: The key to not leaving the gym and staying motivated, according to The Rock

"After losing 27 kgs via the help of this routine and after following an eclectic slew of diets, I hit a weight loss plateau due to a setback and had also stopped gymming for a while in between. Thus, I was almost back to my old lifestyle. This resulted in a 10 kgs gain. So, to be able to start afresh, I started researching and reading a lot of different kinds body transformation articles online and came across an article of my current fitness coach and mentor. I approached him on Instagram and enrolled for a transformation program. I got quantified diets every 10 days and as the months passed, I started losing weight again and ultimately reached the best shape of my life."

My diet plan used to change every 10 days according to my body weight and condition. The food items used to remain the same but the Calories, Macros and Micros use to change.

Pre-workout: A cup of Black coffee

Post-workout (Breakfast): Protein shake + Chocos + Milk + Bananas

Lunch: Soya chunks + Rice + Butter

Snacks: Bread with a couple of slices of cheese

Dinner: Paneer + Rice + Butter

"This diet plan also comprised an unlimited surplus of veggies and Whey protein and multivitamins (as and when necessary)."

ALSO READ: How to lose weight by calculating your macronutrients right

Currently, I am in my gaining phase and weigh 73 kgs. But soon I will embark on a mini cut phase. However, I think I have been able to maintain my weight by working out regularly and tracking my calories. Since my goal is to compete as an athlete in the near future my diet is on point. I have found my passion in gym and now its a very integral part of my life.

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

Three magical words: Its worth it! All the hard work, pain and suffering in the beginning fades away as you start getting closer to your goals. More importantly, stay patient, consistent and determined because all good things take time.

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 55 kgs & is now learning about fitness to help others - GQ India - What a man's got to do

In my last article, I explored the reasons why overweight persons may not be losing weight even though they think theyre on a diet. But for the morbidly obese, with a BMI greater than 40, the calorie-in minus calorie-out equals weight change may not necessarily hold true as it does in the overweight.

I recently got into an argument with one of those Instagram weight-loss gurus over this fact.

The statement over 95 per cent of dieters fail was the genesis of the conflict. This statement was popularised by those with the perfect solution to solve the problems of frustrated dieters of all sizes.

Come to me all who labour in vain and I will lose the weight for you and it will be easy.

Great marketing but absolutely no substance to it.

My IG foe was bashing this false narrative about the failure rate of diets when I pointed out the nugget of truth within: When you have a BMI of over 40, your chances of losing weight and keeping it off in the long term is less than five per cent.

This did not sit well with someone who made his money off selling hope to the very people who are likely to fail on his diets.

The response to me providing the evidence from a high-quality long-term study with up to 20 years of follow-up was, of course, to bash the study and present an inferior study with four years of follow up.

But the data I dug up was even more damning than I originally thought. Morbidly obese patients who are put on diet and exercise programmes can lose anywhere from zero to one per cent of their body weight over 15 to 20 years. Those are depressing stats for anyone. More so for morbidly obese persons who are desperately trying to lose weight. But why is this so?

Fat cells are looked on as storage bins that fill up and expand as you eat more calories than you burn. But fat cells are much more complex than this. In fact, there are some scientists who believe that fat should be looked on as an organ just like the liver and heart. Fat produces hormones and other substances that play a role in regulating metabolism and gene expression across the body. Fat actually changes your hormones and genes! Then there are the hormones produced by the gut.

As you begin a diet, your stomach begins to produce more hunger hormones. So its not in your mind that you feel hungrier on a diet. But the worse part of trying to lose large amounts of weight is that as you lose weight, your metabolism slows down so you have to eat less and less to remain in a calorie deficit and continue to lose weight.

Part of this fall in caloric requirements is simply due to the fact that as you drop weight, you need less energy to move around your lighter body.

Look at it in this way. If you are walking around with a bag weighing 50 pounds, you are burning a certain number of calories in order to feed your muscles holding the bag. When you lose weight, you are putting down the 50-pound bag. You need less calories because you are no longer labouring with that weight. You therefore need to consume less calories because you are burning less calories, that is, your metabolic requirements fell. If you dont cut your calories as you shed weight, you will hit a plateau, or worse yet, regain the lost weight.

What frustrates most persons who are morbidly obese is that in addition to this simple need to eat less because you weigh less, the body also actively cuts its metabolic rate as you lose weight.

The most famous study looking at this metabolic adaptation followed the highly successful dieters on the TV show The Biggest Loser. The researchers found that in addition to regaining a significant portion of the lost weight, the metabolic rates of the former contestants were ridiculously low. Those who had kept the weight off had to be hitting the gym very hard to compensate for their slow metabolism.

The sad truth is, your body will try its best to get you back to an unhealthy weight once the hormonal changes of being severely obese kicks in.

This is a fact that I hammer home to all prospective bariatric surgery patients. If you slip up after surgery and start consuming calorie dense foods like snacks, sugary drinks or even natural juices, the weight can return very quickly.

Morbid obesity is classified as a chronic disease for a reason. You never really cure it by losing weight. You put it into remission. And like all chronic diseases, it can come back if you are not vigilant with your lifestyle and treatment.

Your best bet at success is to avoid becoming morbidly obese in the first place. Because if you do, surgery may be the only viable option for you to lose weight and keep obesity in remission.

Of course, those who peddle diet pills, shakes and programmes will never tell you that. Primarily because, like my Instagram colleague, they are wilfully blind to the truth.

After all, a 95 per cent failure rate will keep you paying their bills as long as you are willing to buy more hope.

- Dr Alfred Dawes is a general, laparoscopic and weight-loss surgeon; Fellow of the American College of Surgeons; former senior medical officer of the Savanna-la Mar Public General Hospital; former president of the Jamaica Medical Doctors Association. @dr_aldawes. Email feedback to columns@gleanerjm.com and info@islandlaparoscopy.com

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Alfred Dawes | Severe obesity: The harsh truth | Health - Jamaica Gleaner

More Americans weighed over 200 pounds in the 2010s than in the previous decadeand more than ever are content with being heavier, according to data released Wednesday by Gallup.

The data came from Gallup's Health and Healthcare survey, which the organization said was conducted in November of each year. The survey responses for 2019 were collected between November 1 and November 14 from a random selection of 1,015 adults living in all 50 states and Washington, D.C.

Most people in the United States are overweight or obese, according to data from the National Institute of Diabetes and Digestive and Kidney Diseases. In 2013 and 2014, about 70 percent of Americans had body mass indices above 25, which is considered the threshold of a "healthy" weight. BMI is a measure of body fat based on height and weight.

Analysis of Gallup's survey responses from Americans in the closing 2010s revealed that more reported weighing over 200 pounds than in the decade that began in 2001. While, in the previous decade, only 12 percent of women said they weighed over 200 pounds, that increased to 14 percent between 2010 and 2019. The uptick in higher reported weights was slightly steeper among men; 38 percent between 2001 and 2009 said they were over 200 pounds, while 42 percent said they were at least that heavy in the current decade.

Eliminating gender as a variable and considering national averages, just under a quarter (24 percent) of Americans said they weighed over 200 pounds in the previous decade, while 28 percent in 2010 to 2019 said so. Furthermore, the average self-reported weight of Americans has also risen slightlyfrom 174 pounds in the previous decade to 178 in the present one.

Coupled with the fact that its respondents on average reported weighing more, one of the survey's most striking findings might be that fewer Americans said that they cared about losing weight. Fifty-four percent of all Americans (47 percent of men and 60 percent of women) in the 2010s said they wanted to lose weight, down from 59 percent (52 percent of men and 65 percent of women) between 2000 and 2009.

As Americans have simultaneously gotten heavier and become less likely to be bothered by higher weights, the data Gallup gathered through the decade indicates that fewer Americans considered themselves to be "overweight" during the most recent decade than in the 2000s.

Even though their weights are higher on average, slightly more respondents said that their weight was "about right" in this decade compared with the past one53 percent to 56 percent. While 41 percent of all respondents said that they were "very" or "somewhat" overweight in the previous decade, that number had dropped to 38 percent between 2010 and 2019.

Gallup's findings on Americans' rising ambivalence to being overweight appeared to directly contradict those of a study published on November 13 in the journal JAMA Network Open. That study, which involved 48,026 people between the ages of 40 and 64, indicated that the number of Americans trying to lose weight was on the rise. According to the study, in 1999 34.3 percent of the population said they were trying to actively lose weight, compared to 42.2 percent in 2016. Both studies found that Americans, generally, have gained weight.

So, what does this apparent increasing acceptance of heavier bodies, as reported by Gallup, mean for America's future? Some groups, such as the National Association to Advance Fat Acceptance, which is devoted to normalizing fat bodies and ending the bullying of overweight and obese children, might welcome Gallup's findings as an indication that their campaign is working.

In its own write-up on the findings, Gallup took a more negative tone, asserting that the data demonstrated the failure of organized efforts in the 2010s to combat obesity, which it described as an "epidemic" responsible for 20 percent of deaths in the U.S. every year.

"The current efforts to address the issue have evidently not been sufficient, and a new approach is likely warranted to convince Americans of the need to curb their weight," according to Gallup.

Read the original:
An Increasing Number of Americans Weigh 200 Poundsand Say They Are OK With It - Newsweek

Ensures even-toned skin: Red wine can also be good for the skin on the body. For smoother skin, with more elasticity and firmness, dip a sponge or loofah in red wine that has been diluted slightly, and use as an exfoliating scrub once a week. This will ensure even-toned skin on the arms and legs, reduce blackening on the knees and elbows and create smoother skin overall.

Tip: Red wine is thought to be one of the best anti-ageing drinks.

The effects of ared wine facialare visible from the first treatment itself but are to some extent dependant on the condition of your skin. The treatment is a set procedure that uses products asper the individual skin typeand skin condition andneedsan anti-ageing machine to achieve results. A single treatment can cost upwards of Rs. 2,000/- in India and is available at most leading hi-end spas and 5-star hotel spas across the country.

Tip: A wine facial works for some skin types. See if you fit the bill.

Another study was done at Harvard study on 20,000 women. It revealed that women who were drinking wine had a 70 per cent reduced risk of developing obesity. They also found that drinking wine initially slowed weight gain in women. However, these women self-reported their weight over time.

Tip: The key is moderation.

Lowers risk of stroke:Red wine may also help in lowering the risk of strokes and early death. This is becausewhen yourred wine helps within a certain limit, it can help retain the 'good' HDL cholesterol in the blood.

Reduces the risk of some cancers:It also reduces the risk of certain types of cancer, including colon, basal cell, ovary and prostate cancers.

Reduces the risk of dementia:Health experts also say that drinking 1-3 glasses of wine per day is also linked with reduced risk of dementia and Alzheimer's disease.

Reduces the risk of type 2 diabetes:It is also believed that moderate consumption of red wine could reduce the risk of developing type 2 diabetes, especially in women.Reduces the risk of depression:Another study that was done on middle-aged and elderly people revealed that those who drank 2-7 glasses of wine per week were less likely to be depressed.

Tip:Do talk to your doctor before consuming wine for its health benefits.

Excerpt from:
The Benefits of Red Wine for Health, Skin and Weight Loss - Femina

Cheryl C. lost over 90 pounds with the help of a procedure from West Medical.

LOS ANGELES (PRWEB) November 26, 2019

An October 16 article on Prevention told the story of a Kentucky woman who was able to lose 150 pounds after having weight loss surgery. The woman spoke of how she had previously attempted to lose the weight permanently through dieting programs and fitness classes, only to regain it all back and then some each time. After considering the health complications her parents were experiencing due to their weight issues, the woman decided to move forward with weight loss surgery in order to get ahead of the close to inevitable health problems she would face in the future due to her very severe obesity. Southern California healthcare group West Medical says that, much like the woman in the article, the majority of individuals struggling with obesity who are able to lose significant amounts of weight have difficulty keeping off the weight they lose on their own, most likely due to the bodys natural response to fighting a sudden drop in weight. The clinic adds that because of this, weight loss surgery can assist in making successful weight loss much easier to achieve.

West Medical says that the body is essentially wired to ensure that it stays healthy and functioning in an environment vastly more challenging than modern-day America. This includes fighting off threats to the system from disease to the once very common-threat of starvation due to a famine. The clinic comments that, when the body detects a dramatic reduction in the number of calories it is normally used to receiving, it releases signals in an effort to encourage the individual to eat as much as possible to build up fat reserves. As a result, West Medical says, the more weight a dieter loses, the more the body encourages them to eat; ironically a feature that was once effective for survival is now a danger to our health when calories are all too cheap and plentiful.

The Southern California clinic says that weight loss procedures offer solutions that make reducing weight and maintaining the results more manageable than with diet and exercise alone by getting at the root of the problem and reducing the appetite. While weight loss surgery may seem like an obvious option for those who are struggling with severe obesity, West Medical says there are alternative procedures available for individuals who are less severely overweight but are still looking for assistance in their weight loss journey.

West Medical says that one option is a new nonsurgical procedure called Endoscopic Sleeve Gastroplasty (ESG). In this procedure, accordion-like pleats are sewn into an individuals stomach so that the stomachs volume is reduced. In addition to helping individuals eat less, this procedure, sometimes called an accordion procedure, encourages them to stay on course with their weight loss diet, thus increasing the chances of successful long term weight loss.

Readers who would like to learn more about Southern California based healthcare medical group West Medical and their weight loss offerings can call (855) 690-0565 or visit their website at https://westmedical.com/.

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Weight Loss Surgery is the Most Powerful Weapon There is Against Obesity, says West Medical - PR Web

Consuming certain food items will help weight watchers to keep overall calorie intake lesser throughout the day. Some healthy food items are really low in calories and keep us full for a longer period of time.

Consuming certain food items will help weight watchers to keep overall calorie intake lesser throughout the day. Some healthy food items are really low in calories and keep us full for a longer period of time. If you too want to know which are the foodstuff that one should eat in the morning to shed extra kilos, then you are in the right place. Read on.

1. Protein-rich food items

Protein is one of the greatest contributors when it comes to healthy weight management. Protein-rich foodstuff helps to build mass muscle, leads to energy expenditure and promotes satiety among others.One can include egg whites, nonfat Greek yogurt, low-fat cottage cheese, peanut butter, tofu and lean meats among others for your first meal of the day.

ALSO READ: Weight Loss: 5 easy high protein vegetarian recipes that will help you to lose weight

2. Fiber-rich foodstuff

Another way to induce weight loss is by having fiber loaded food items as the same boost satiation, help reduce hunger pangs among others. Oatmeal, whole-grain cereals, legumes, lentils, beans, quinoa, sweet potatoes and dark chocolate among others are rich in fiber. One can also go for the combination of fiber and protein-rich food items in the morning for maximum benefits.

3. Whey protein shakes

As per a study which was published in 2011 in The Journal of Nutrition, whey protein's intake two times a day can lead to body fat loss and one can also witness a smaller waist as well. Instead of high-carb beverage one can go for high-protein beverages. Consult your dietician or doctor before you start drinking a whey protein shake.

4. Coffee or green tea

A cup of coffee in the morning can do wonders for your weight loss. The caffeine content boosts metabolism and also leads to more breakdown of fats. Green Tea not only helps to boost metabolism which eventually leads to weight loss but also fat-burning capacities.

ALSO READ: Green Tea for Weight Loss: How much and when should you consume green tea

5. Fruits, seeds, and Nuts

Nuts such as almonds, cashews, peanuts and seeds such as Flaxseeds and chia seeds should be included in your breakfast. As per studies, adding nuts and seeds in the diet significantly decreased waist circumference. Fruits especially water-rich in nature are also helpful. You can pair your fruit serving with eggs, cottage cheese, Greek yogurt for a well-balanced breakfast.

One can make super yummy and nutritious chia pudding. For that, you will required dried chia seeds, one scoop of whey protein powder, 1 cup of almond milk, half of cup of berries. Combine all and refrigerate it for some time and voila! you are good to go! If you want it to be sweeter then you can add stevia or another sweetener.

Bottomline

Aside from having these abovementioned food items, active lifestyle, workout on a daily basis and calorie deficit as per your weight loss target are very crucial to torch down the unwanted fats in your body. Also, one should lower or say bye to refined grains, baked goods, sugar-laden foods such as doughnuts, cinnamon rolls, muffins, pancakes, waffles and bagels among others. Also, try and avoid having sugar or cream in tea or coffee.

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Weight Loss: 5 best food items to eat in the morning to lose extra kilos - PINKVILLA

Go ahead, eat that slice of pie. Just make healthy choices when it comes to most of your meals.

If you've found yourself typing "how to avoid holiday weight gain" into the Google search bar this year, know that you're not alone: Research shows that between mid-November and mid-January, adults tend to gain weight, even those who actively attempt to lose or maintain their weight. And while it's definitely not the end of the world if you gain a few pounds this holiday season -- a couple pounds is nothing compared to the lifelong happy memories that come out of food-centric gatherings -- you can take some steps to minimize the pressure you feel around holiday food.

One of the biggest problems for many people is the development an all-or-nothing mindset: Give up on your healthy eating efforts all together and "get back on track" when the New Year passes, or spend the holiday months in fear of food, refusing dessert at every function.

In reality, you can remove yourself from both of those categories, because it's totally possible to stick to your healthy eating plan (and avoid a food coma) while fully enjoying the food and festivities this Thanksgiving.

Use these nine tips to make all holiday gatherings stress-free, when it comes to food. But don't forget to also read up on how to avoid that dreaded food coma (aka holiday hangover) and plenty of other tips for keeping relaxed during one of the busiest and most stressful times of the year.

There's no better way to share your healthy intentions with friends and family than by making them a nutritious meal. These days, you can find all sorts of healthy recipes online that comply with any diet you can think of. For example, try these paleo Instant Pot recipes or these Whole30-compliant dishes.

Oh, and if you're looking to save a little money on the healthy ingredients you need, here's how to navigate Whole Foods (and other grocery stores) for the best deals.

Eating while distracted can have a big impact on your weight and overall health. That's not to say you must eat alone and in silence all the time (because, boring), but you should make it a point to pay attention to your food.

Appreciate the scents, tastes and textures while you're eating, as well as the environment you're in and the people you're with. You might just find that mindfulness helps you eat less.

If there are two hotspots for holiday treats, kitchen counters and office break rooms take the cake -- literally. It's so easy to grab a handful of whatever treat is lying around as you walk by, but resist the urge. You'll enjoy food more when you actually sit down to eat a meal rather than shovel mouthfuls on the go, anyway.

During the holidays, treats are readily available and easily swiped from kitchen counters. Resist the urge to grab one on-the-go and instead enjoy it with or after a meal.

Ever notice how you crave sugary or salty foods when you're exhausted? That's not just in your head: Lack of sleep can seriously alter your appetite. Research shows that poor sleep is associated with increased food intake and an increased risk for weight gain, so make sure you're getting enough Z's at night.

During the holidays, all of our normal duties and responsibilities are compounded by holiday shopping, extra cooking, caring for children who are out of school, hosting guests and attending functions. If it all feels like too much, it probably is. Try to carve out some time for yourself and decompress -- high stress is linked to overeating, especially of hyperpalatable foods, which tend to be high in fat and sugar.

Of all the macronutrients (protein, carbs and fat), protein is the most satiating. Studies suggest that eating lots of protein can reduce your appetite and assist in both weight loss and weight maintenance -- so don't feel bad about going back for seconds on the turkey.

Filling up on turkey and veggies is never a bad idea -- protein and fiber help keep you full.

Fiber helps keep your digestive system regular and, like protein, helps to keep you full. Fiber-rich foods also tend to provide fewer calories with more volume, meaning you can become satisfied on fewer calories.

For example, one cup (about 100 grams) of broccoli contains just 31 calories and offers 2.4 grams of fiber. Fibrous foods like veggies and whole grains also provide vitamins, minerals and antioxidants to keep you healthy.

Going to the store while hungry may result in you doing a real-life version of the shopping cart dance: swiping anything and everything off of shelves as you walk by. This is extra risky during holiday season, when the aisles brim with cookies, cakes, candy and other treats.

Make an effort to eat a snack or meal before grocery shopping, so you don't end up with a cart full of peppermint patties and snickerdoodles -- you'll save money and calories.

A taste test or two can make turn a good meal into a fantastic one. However, when you're hungry, a couple of taste tests can easily expand into what would constitute an entire meal. Fight temptations to prematurely eat the meal you're cooking by having a snack before you set up shop in the kitchen. Bonus points if it's got fiber, protein or healthy fats that keep you full.

Taste testing your holiday meals is all good until you've eaten enough to constitute a whole meal. Try to avoid cooking on an empty stomach so you can save room for the real deal.

During the holiday season, it seems like every weekend (and many weeknights) are scheduled with get-togethers, from friendsgiving to work parties to family functions. All of these events usually involve alcohol, and I'm not talking skinny margaritas.

Nope, it's all eggnog and spiked hot chocolate and pecan pie martinis. While one or two won't make or break your diet, try making simple drinks of liquor, a low-calorie mixer and berries or citrus. For example, vodka and sparkling water with smashed raspberries and blackberries makes for a refreshing, low-calorie (and pretty!) drink.

Sometimes your body sends your brain hunger signals when you're actually just thirsty. There's no one-size-fits-all number for water intake, but a good approach is to drink at least 8 ounces of water every one to two hours, and more if you exercise. Staying hydrated can fend off false hunger cues and prevent you from eating food you don't really want or need.

If you often find yourself dodging comments like "That's all you're going to eat?" or "Really, no dessert?," tell friends and family when enough is enough. No one should have to endure shame for their diet preferences, whether they're eating healthy or not. Don't let judgement of others sway you -- stick to your guns and eat the way you want to eat.

Even if you are on a diet, allow yourself some room for indulgence if you want to. It is the holidays, after all, and it's not every day you can eat Grandma's homemade pumpkin pie. You shouldn't feel guilty about enjoying the foods you love while spending time with people you love. Plus, restricting yourself from certain foods can lead to you wanting those foods more and eventually overeating them.

You can trick yourself into eating less by using smaller plates and bowls. People tend to fill up their plates no matter the size, so you may end up packing a larger plate with way more food than you need. This trick also works if you love to go back for seconds -- if your first plate was small, going back for seconds won't necessarily derail your healthy intentions.

If you're really serious about sticking to your healthy routine during the holidays, plan ahead for events. For example, if you're going to a sit-down dinner at a restaurant, look up the menu online beforehand. This gives you a chance to spend time looking at ingredients and nutrition facts, rather than choosing a meal under pressure at the restaurant.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Originally published earlier this month.

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Healthy holiday tips: Eat what you want this Thanksgiving without skipping dessert - CNET

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About Researched Reviews:Researched Reviews is a well-respected public source of information and product Review Company situated in the suburbs of Philadelphia, PA, and Southern New Jersey assisting consumers to find important information concerning specified products and services that will then help individuals determine if those specific products and services are in fact a suitable fit for them.

Researched Reviews reports back on a broad range of both products and services. Researching and reviewing everything from beauty and health care products to services and membership programs that may be popular in the market place at any given time. Researched Reviews remains committed to providing honest and accurate information to consumers at all time.

David KingstonResearched Reviews[emailprotected](215) 357-6785

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Insta Keto Report (Instant Keto): Important News Reported By Researched Reviews - The Prowess News

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