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HelloFresh is a popular meal kit delivery service that offers weekly deliveries of recipes and all of the ingredients you need to cook them.

While the company offers a plant-based option, its not strictly vegan.

If youre interested in tweaking it to accommodate your vegan diet, it can be done although it may be a bit tricky.

This article reviews how you can customize HelloFresh plant-based meals for your vegan diet.

To turn your HelloFresh box into vegan-friendly meals, be sure to select the veggie option when you personalize your plan. You can select three to five recipes per week for two people, or two to four recipes per week for four people.

When you select your meals, youll be able to choose from all of the plant-based recipes available that week.

HelloFreshs website has a recipe archive that allows you to view all of the ingredients and instructions for their entire catalog of recipes. You can filter by dietary preference to view all of the vegetarian recipes.

Use this tool to select the most vegan-friendly menu options from the recipes that are available in a given week. Some tips to choose the most vegan-friendly options include:

Once you receive your box, you can discard the non-vegan ingredients and either leave them out of the recipes or replace them with a vegan alternative. Common non-vegan ingredients included in vegetarian HelloFresh meals include sour cream and cheese.

Occasionally, some breads may contain milk. You need to check the ingredient label to verify. Its a good idea to keep vegan alternatives to sour cream and cheese, along with some vegan bread, on hand.

Choose the veggie plan on HelloFresh and then select the meals on each weeks menu that would be the easiest to make vegan. Keep vegan sour cream, cheese, and bread on hand for easy swaps.

HelloFresh offers a variety of vegan ingredients in their recipes. Here are a few examples pulled directly from plant-based recipes in their recipe archive:

Although HelloFresh doesnt offer an exclusively vegan option, many of the ingredients are vegan-friendly.

Some of the plant-based recipes offered by HelloFresh that could easily be made vegan include:

You can easily make many plant-based HelloFresh recipes vegan by leaving out the cheese and sour cream, as well as cooking with oil instead of butter.

One concern you may have with altering your HelloFresh box to be vegan is whether youll be getting adequate nutrition from these meals.

Many of the vegetarian recipes from HelloFresh seem to depend heavily on dairy products and eggs, to a lesser extent for their protein content.

To remedy this, you may want to keep a variety of protein-rich, vegan dairy alternatives on hand, such as vegan yogurt or sour cream to make creamy sauces or dressings, as well as dairy-free cheeses to sprinkle on dishes or use in sandwiches.

You may also want to keep some tofu or vegan egg substitute on hand to replace eggs when theyre needed.

Otherwise, the meals feature a wide variety of vegetables, plant-based protein sources, whole grains, and herbs and spices thatll provide a wealth of nutrients.

Many plant-based HelloFresh meals get a significant portion of their protein from dairy. Keep some protein-rich, vegan dairy alternatives on hand so that you can make sure these meals still contain enough protein after you tweak them to be vegan.

HelloFresh is one of the most reasonably priced meal kit delivery services. This table compares the price of HelloFresh with some of its competitors.

HelloFresh is a competitively priced meal service, and its only major competitor that offers an exclusive vegan option Purple Carrot is significantly more expensive per serving.

HelloFresh is a meal kit delivery service offering a vegetarian option, but you can tweak it at home to make it vegan-friendly by replacing certain ingredients, such as dairy products and eggs.

However, with these products removed, some of the meals may be low in protein. You can add extra vegan protein to these meals to make up for this.

HelloFresh is one of the most reasonably priced meal kit delivery services, and by tweaking their plant-based recipes to be vegan, you may be able to save some money, compared with an exclusively vegan meal kit delivery service.

Get started with HelloFresh here.

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HelloFresh Vegan: Menu Options, Pricing, and More - Healthline

Though the low carb, high fat keto diet was originally devised to help treat epilepsy, many people are turning to it to lose weight.

According to some research, it provides several advantages over other diets, including making it easier to burn your stored body fat, maintain your metabolic rate (the calories you burn at rest), and feel more full on fewer calories (1, 2, 3).

That said, you may wonder how much weight you can expect to lose in your first week on keto. Many people report extreme weight loss when first starting the diet. However, much of this can be attributed to water losses.

This article reviews how much weight you can expect to lose on your first week of keto.

On keto, you strictly limit your carb intake, typically to 50 grams or fewer per day of total carbs, or 25 grams or fewer of net carbs, which are total carbs minus fiber.

For most people, carbs are the bodys primary source of energy. When you limit carbs, your body burns through the carb stores in your muscles and liver called glycogen typically within a few days (4, 5).

After this, your body switches to a metabolic state called ketosis, in which it uses ketones that are broken down from dietary fat or stored body fat, as its primary source of fuel (4, 5).

This shift, during which you burn through your glycogen stores and switch to using ketones, usually takes less than a week. However, for some people, it may take longer (4, 5).

Many people notice dramatic weight loss during this transition period after first starting the keto diet, but most of this is due to changes in water weight (6).

When you restrict carbs on keto, your body rapidly burns through glycogen, the stored carbs in your liver and muscles. After your glycogen stores are depleted, you shift to burning fat. Many people notice dramatic weight loss during this transition.

The glycogen stored in your muscles and liver is bound with water, typically at a ratio of 3 grams of water for each gram of glycogen (6).

When you burn through these stored carbs, this water is excreted in your urine or sweat (6).

As such, after starting keto, you may notice that you have to urinate more often and feel much thirstier than normal. You may also notice large weight losses, which are mostly water-weight losses (6, 7).

Depending on your size and how much water weight youre carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg).

The larger you are, the more water weight youre likely to lose after starting keto. Although, its unlikely that much of this initial weight loss is fat loss.

However, once you enter ketosis, its much easier to utilize your own stored fat for energy, which is one reason why the keto diet may be advantageous for weight loss (3).

When you burn through glycogen, your body releases the water that was bound to it. Much of your early weight loss is probably due to these water losses. Still, youll burn more stored body fat once youre fully in ketosis.

Many people use the keto diet for weight loss, and there are several reports online of dramatic weight loss shortly after starting the diet.

This is likely mostly water weight because as you burn through your carb stores, your body releases the water that was bound to those carbs.

Once youre fully in ketosis, your weight loss will probably slow down, but its likely to be more fat than water.

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Keto Weight Loss: What to Expect After 1 Week - Healthline

Looking to eat healthier at lunchtime? Your best bet for a low-sugar lunch is to either bring your lunch from home or quickly whip up something in the kitchen. But what would be considered a healthy lunch, and what are some healthy lunch habits you can set to lose weight? Below we listed some of our tried-and-true healthy lunch habits to lose weight that you can rely on when the midday meal rolls around. And for more healthy eating tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Don't let the seemingly "good" bread fool youthe grocery store shelves are full of unhealthy breads masking to be healthy. "Wheat" breads, "multi-grain" breads, "7/9/12 grain" breadsthey all offer the promise of whole-grain goodness, but often the reality is so much less than what's advertised. Many restaurants (such as Panera) make their "whole wheat" bread with mostly white flour.

Instead, look for the words "100% whole grain" when selecting an armature for your sandwich. And make sure there is no added sugar.

Here are the10 Healthiest Breads for Weight Loss.

Breakfast is fruit time. Dinner is, often, starch time. Make lunch vegetable timeopt for a salad, pile that sandwich high with produce, or look for other ways to get greens into your midday meal. Here are12 Surprising Vegetables That Become Healthier When They're Cooked.

Lunch has a job, and that job is to tide you over until dinner without your getting so ravenously hungry that you stop for a slice of pepperoni pizza on your way home. Protein, fiber, and healthy fat are the three hunger quenchers to look for: a salad with olive oil and vinegar (none of that fat-free stuff) and a protein source like turkey or nuts will help keep your belly from rumbling.

These Are the Best Forms of Lean Protein You Can Eat.

Those paper-thin wraps that seem so much healthier than bread are almost always loaded with calories, thanks to the fat that's needed to make them pliablea large wrap can be the carb and calorie equivalent of four or five slices of bread.

Here are 6 Best Tortillas and Wraps, and 5 to Avoid, According to a Nutritionist.

This genius idea was pioneered by Jason Lawless, once the executive chef at White Street restaurant in Tribeca. To build a mason jar salad that you can bring from home without it getting soggy, put the dressing at the bottom of a mason jar, and then add protein (like chicken, cheese, salmon chunks, or turkey slices). After that, add your larger veggies (such as tomatoes or peppers), and then top with greens. Seal the jar and, when you're ready to eat, simply turn it upside down on a plate.

A study published in the Journal of the American Dietetic Association found that mid-morning snackers tend to eat more throughout the day than afternoon snackers. Researchers found that dieters with mid-morning munchies lost an average of 7% of their total body weight while those who did not snack before lunch lost more than 11% of their body weight. That's a difference of nearly 6.5 pounds for a 160-pound woman with a weight-loss goal. Moreover, afternoon snacking was associated with a slightly higher intake of fruits and vegetables.

Here are7 Healthy Snacking Habits for a Flat Belly.

There's nothing wrong with settling on a handful of go-to lunches and eating the same nutritious thing every day. A 2015 study at the Friedman School of Nutrition Science and Policy at Tufts University looked at the diets of 6,814 people and found that the more diverse a person's diet, the more likely she was to experience weight gain. In fact, those who ate the widest range of foods showed a 120% greater increase in waist circumference compared with those who had the least diversity. In other words, people who have the best success at weight loss pick a set number of foods and tend to stick to them.

Signature sandwiches or those named after sports or movie stars are typically loaded with more cheap cheese than a celebrity memoir. Whenever you can, build your own sandwich so you can control the nutritional contentslike one of these25 Healthy Sandwich Recipes Under 500 Calories.

Many ready-to-eat salads at sandwich or convenience shops are comprised of low-quality meats basking in oil and resting atop a field of wilted iceberg lettuce. Instead, customize your salad with high-quality greens like kale, spinach, or romaine lettuce; plenty of colorful vegetables; and high-quality proteins like nuts and grilled chicken. Or make one of these35+ Healthy Salad Recipes for Weight Loss.

One recent British study found that for every additional 1,000 milligrams of sodium you eat a day, your risk of obesity spikes by 25%. Yet keeping your sodium intake under the maximum daily allotment of 2,300 milligrams can be challenging when every single burger at a lunch spot like Chili's clocks in at more than 3,200 milligrams.

There's not a traditional salad dressing recipe in the whole world that calls for sugar as part of the mix. But the vast majority of commercially available dressingsfrom the bottles you buy at the supermarket to the stuff on offer at your local restaurantare loaded with it. Consider packing your own homemade version, or cut the normal amount of dressing in half to cut down on the added sugars. Instead, make one of these10 Healthy Salad Dressing Recipes.

If you are hitting a burger joint, most fast-food restaurants will actually offer lower-calorie fare than their sit-down counterparts. But as a rule, burgers with shorter and more simple names are better choices than those with protracted names. Upgrading from a bacon cheeseburger to an A.1. Ultimate Bacon Cheeseburger at Burger King, for example, will cost you an additional 520 calories.

When you're ordering a sandwich, that is. Thanks to sauces, melted cheese, and lots of greasy meat, hot sandwiches are usually higher in fat and calories than cold sandwiches.

RELATED: Your ultimate restaurant and supermarket survival guide is here!

As I surveyed the restaurant landscape, I found a lot of placesfrom McDonald's to IHOPthat offered nothing on their lunch menus that didn't have as many added sugars. The good news: many places now offer breakfast all day long. If you can't find anything on the menu that fits, don't be shy about ordering up an omelet or one of the recommended breakfasts from our list of 91+ Best Healthy Breakfast Recipes.

Link:
14 Lunch Habits That Help You Lose Weight | Eat This Not That - Eat This, Not That

Mindy Kaling is one of the biggest celebs on the planet (on *my* planet, at least). Unsurprisingly, the queen of relatable, veeery funny movies and TV shows and mom of two (she gave birth to a li'l baby boy in September) has a LOT on her plate.

Over the years, though, Mindy has realized that balancing all that acting, writing, producing, and momming is a heckuva lot easier when she's eating to keep her energy up.

"I used to try to eat healthy because I thought it would make me skinny," Mindy tells Women's Health. "That was a really unhelpful way to look at eating. It wasnt until I had to get up at three oclock in the morning with my kid and still have energy throughout the day, even though I got no sleep, that I realized that the reason to be healthy is not to be skinny."

Now, Mindy's goal is to fuel herself so that she can spend time with her kiddos, work, and feel her best without burning TF out. And that means being super intentional when it comes to nutrition. "My food philosophy, like so many people, changed throughout my 20s and 30s," she explains. "Right now Im about food that is going to nourish me and keep me feeling replenished all day long because Im breastfeeding and I wake up in the middle of the night and hang out with my kids. Ive actually never eaten healthier."

Whether you can relate to Mindy's grind or just want to know how the mega star does all the things, scroll on for exactly what she eats in a day, from breakfast through dessert.

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Mindy likes to keep things simple in the morning. "I make regular eggs, vegetables, a little Swiss cheese," she says. "Its just kind of a breakfast classic that has protein and keeps me full for a really long time." And FYI, she is *not* a fan of egg whites (she says they're not as satisfying), so she fully uses the yolks when cooking. Noted!

Whether it's chilly outside or not, Mindy loves herself a warm and cozy midday meal. Usually, that means soup.

"My go-to lunch is a Campbells WellYes! Soup. My favorite is the Butternut Squash and Sweet Potato," she says. "I put it in the microwave for a minute, and its just so delicious." If she's feeling it, Mindy pairs her soup with a sandwich or salad. It just depends on the day, yah know?

When hunger strikes in between meals, Mindy loves noshing on a handful of chocolate chips or nuts. Sometimes, she'll even pop another soup in the microwave for something more savory.

Since Mindy loves to whip up food, she'll also make herself a smoothie or banana "nice cream" as a snack, especially when those sweets cravings come knocking. "It keeps me from eating like a giant bowl of ice cream or something," she says.

Well Yes! Sipping Soup

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Come dinner time, fish often makes an appearance on Mindy's plate. "I know that eating salmon is, like, the actress way to be healthy, but I cant eat salmon more than twice a week, so I try to mix it up with a different fish," she says.

Whatever fish she chooses, she pairs with some sort of grain to keep her full. "Everyone is baking sourdough right now. I will have either rice or a really good piece of fresh baked bread that I dont make, but someone else has baked," Mindy jokes.

And when she's short on time? You'd better believe Mindy once again turns to soup (and a sammie). Her favorite combo? Tomato and Sweet Basil soup with grilled cheese. A classic.

"I always have dessert. Like, its a non-negotiable," Mindy says. "I leave room for my sweet tooth, but instead of ordering cupcakes or whatever, I make chocolate chip cookies because I know whats going in them and its a fun thing to do with my daughter."

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Though she mixes it up with lemon squares every so often, those are a lottttt harder to make. Luckily, chocolate chip cookies are always a win. "I will never get bored of them," Mindy says. Same, Mindy, same.

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Mindy Kaling On Dieting And Eating To Be Healthy, Not Lose Weight - Women's Health

Turns out, sitting inside all day has an effect on ones weight.

According to a recent survey, the majority of Americans reported gaining weight during the pandemic. Similarly, a smaller majority is concerned about shedding this weight going into the new year.

The survey, commissioned by biotechnology companyGelesis, was conducted via an online poll of adults in the United StatesbetweenOct.26 and Nov.3. Of the small sample, research firm Kelton Global found 53% of those who responded claimed to be as worried about gaining weight now and at the end of the year as they are about not being able to see family for the holidays.

Nearly threein fiveof those polled said they are on a mission to lose weight in the new year, with 63% admitting that keeping healthy habits during the coronavirus has been more difficult.

Around 71% of respondents also admitted their weight directly impacts their self-esteem, which explains the dramatic lengths Americans claimed they would go to in order to lose 10 pounds.

According to the surveys results, 22% said they would give up sex for the rest of the year to lose 10 pounds, while a smaller amount claimed they would give up social media if it meant losing 10 pounds. However, only 17% would be willing to temporarily give up their favorite entertainment streaming service.

While our survey has found Americans have been motivated to develop healthier habits amidst the pandemic, it has also brought to light how many Americans who want to lose weight continue to struggle, said Elaine Chiquette, Gelesis chief scientific officer.

The findings further indicate that 51% of Americans hope to lose weight in the new year, with the majority of those concerned about shedding extra pounds being women.

In a year when weve all already given up so much, our data shows that people would give up even more if it meant being able to lose weight by the end of the year and they remain hopeful about losing weight and feeling healthy in 2021, Chiquette said.

As 2020 gives way to 2021 and people are looking to hit the ground running with new fitness goals, another survey releaseda list of the top-rated workout songs to keep you motivated.

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Majority of Americans admit to weight gain during pandemic - New York Post

The time period between Thanksgiving and Christmas is characterized by overindulgence. While we tell others that we are eating and drinking in moderation, controlling our spending, and exercising more, in reality, we do the exact opposite. So where does this disconnect come from?

Often when responding to questions about sensitive behaviors (for example, weight gain, over-eating, alcohol consumption), people want to appear socially correct while downplaying bad behaviors. Psychologists call this subconscious response social desirability bias (SDB), and for researchers who are trying to understand a persons actual behavior, these biased responses are a problem.

Were human. We want others to like us and think of us as good people, says Nicole Olynk Widmar, professor of agricultural economics at Purdue University. However, health care providers and researchers need accurate self-reported data. Understanding SDB is imperative to being able to collect good data about human behaviors, especially self-reported data about sensitive topics, such as weight gain and eating over the holiday season.

Widmar and Courtney Bir, assistant professor at Oklahoma State, recently published a study on recognizing and mitigating SDB in responses to questions about holiday health-related behaviors, in the Springer Nature journal Humanities and Social Sciences Communications.

We asked survey respondents to report their holiday health-related behaviors and their beliefs on the behaviors of the average American, Bir says. We then compared the responses to determine what percentage of respondents rated themselves better than they rated the average American. That difference is where we find evidence of the bias.

The largest proportion of respondents showing evidence of SDB was found in response to two statements: I will consume more alcohol during the holiday season than at other times of the year (66% of respondents displayed evidence of SDB), and I make it a New Years Resolution to lose weight (62% of respondents displayed evidence of SDB).These responses suggest respondents will drink less alcohol and be more likely to make a resolution to lose weight, compared with the average American.

However, while Bir and Widmar set out to recognize SDB, they also wanted to find ways to combat it. Their method? Add cheap talk statements.

Cheap talk is often used in surveys to explicitly inform respondents of different biases that can arise related to the question being asked, Bir says. In the study, we tested a statement that simply informed people that sometimes human inclination moves us to answer in a way that deviates from our own true behavior because we want to be socially correct. The idea is that the person may be more likely to provide an accurate response because the potential for bias has been explicitly brought to their attention.

The study included two participant groups. One group received a cheap talk statement prior to rating their level of agreement to the holiday health behaviors, while the other did not. By comparing the two groups, the researchers were able to determine if evidence of SDB was lessened for the respondents receiving the cheap talk statement.

Widmar and Bir noted that cheap talk was effective in reducing SDB for some questions and in some respondents but not all of them. As Widmar says, For some people or some statements studied, SDB is so engrained that the cheap talk statement did not have a measurable impact.

Writer: Kami Goodwin, kami@purdue.edu

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Talk is cheap: Why we make healthy claims but indulge in unhealthy behaviors - Drgnews

Last year, I started a journey to take better care of myself.

A few months had passed after my second baby was born, and I was feeling really run down. I found an online exercise subscription which included a virtual catalogue of hundreds of workout videos promising results of a new, strong, happy, healthy you! Excited for a change, I thought this would be the perfect resource to help prioritize postpartum self-care.

I believed I needed to lose so many pounds to be healthy and that this physical change would help me find my spark. My plan was to wake up before my boys and do one of the short but intense exercise videos. I hoped that with this new routine, my life would start becoming more manageable.

This plan seemed reasonable to me, and I was being extra cautious because years before in college, I had struggled with eating disorder behaviors.

I ate healthy too healthy. I was constantly dieting, restricting. and skipping meals when I could. Typically spending hours at the gym daily, I would become overwhelmed if my exercise or my diet didnt match my high expectations.

I thought this was being healthy until my life started collapsing. I was a constant mess of anxiety. Feeling intensely hungry or deprived, I would binge uncontrollably when I was around food. This would lead to feelings of desperation and shame.

Fluctuating between feeling numb and then overcome with emotion, I couldnt make simple decisions. One moment I would feel empty and blank, and the next I would be screaming at the people who mattered most to me. I was out of control. So, I started going to counseling.

During counseling for disordered eating (round one), I learned that people do not need to diet. This idea was so shocking and freeing for me that it radically changed my life. No more counting calories, skipping meals, or replacement meals of only a smoothie.

Instead, I could listen to my body and eat when I was hungry and stop when I was full.

I learned this primarily from a book called Intuitive Eating by Elyse Resch and Evelyn Tribole which presents research upon research about why dieting is harmful. While this change was gradual and was uncomfortable at times, I was able to free myself of the dangerous cycle of dieting, bingeing and overall feeling terrible.

Story continues

While my longing to be smaller didnt disappear, it did get put in check. My desire to be thin was no longer the most important thing in my life. After counseling, I could embrace my life again.

As the years passed, I married my amazing husband, worked a challenging job as a nurse, and then became a mom to two unique little boys. My experience of motherhood, while wonderful, has also been difficult and stressful.

After my second baby, I was feeling increasingly low and wanted to feel better. I was determined to figure out what healthy looked like in this new phase of life. The online exercise subscription seemed like a great starting place. The virtual coaches all encourage that following a program consistently will help you feel better and get results.

Months went by and I did not get results. I did not lose weight, and I did not feel better.

Exercising in the morning before the boys were awake was difficult. When I did find the time and energy, the videos would make me feel worse. I felt judged and angry at all those skinny trainers. I did not feel happy or healthy. I felt tired, overwhelmed, and like a complete failure.

My attempt at self-care had backfired. I needed real help.

So, counseling for disordered eating (round two) started up. While I was no longer doing eating disorder behaviors (excessive exercise, restricting, or binging), I was surprised to learn I was still believing eating disorder lies. Such as Everything will be better when you lose weight. If you were just smaller, you would feel so much better. If you just try hard enough, you can be perfect. And this last one had crept into each aspect of my life.

Not only did I need to be the perfect size, but be the perfect mom, wife, friend, and daughter. And if I wasnt perfect, I must be a failure. Looking back now, its obvious why I was miserable. I was being suffocated by the pressure I had placed upon myself.

Author, social worker, and shame researcher, Brene Brown says in her book Daring Greatly, If we want children who love and accept who they are, our job is to love and accept who we are. Reading this helped me realize something needed to change and it was not my weight.

So now, I am in the process of loving and accepting myself. I continue to do the hard work of seeing my counselor and learning about embodiment, mindfulness, and body image so I can confront the lies that this culture and my eating disorder have taught me.

I do not need to be skinny to enjoy my life. I do not need to be perfect to love and accept myself. Self-care is not weight loss. In fact, trying to lose weight was harmful to my health and wellbeing.

I now prioritize caring for my body; not to make it look a certain way, but because I respect it. I have started taking time to do the things I enjoy like hiking, yoga, and kickboxing. My postpartum body is so strong and amazing. I am able to play on the floor with my boys and to climb beautiful mountains. All this is now how I practice true self-care.

Yesterday, I cancelled my online subscription.

My year-long journey of self-care did not go as Id planned. I did not lose weight. I did, however, discover a beautiful, capable body.

A year later and I am a new, strong, happy, healthy, me.

See the original article on ScaryMommy.com

Original post:
I Learned What True Self-Care Looks Like And Its Not Weight Loss - Yahoo Lifestyle

Erie Times-News

Dear Dave:Ive got so many things I want to address and change about my life, both personally and professionally, in the coming year. Do you have any advice or practices for helping people be successful and achieve their goals?Tim

Dear Tim:Goals are dreams, but you cant stop with just dreaming. Examining your goals inside and out, and by thoughtfully constructing small, achievable steps toward them is the key to creating change in your life. Remember, too, that its your responsibilitynot someone elsesto fix things in your life. If youre waiting for someone or something else to make things better, youre going to be disappointed.

When it comes to setting and achieving goals, be specific about what you want to achieve. Vague, unspecified ideas will only cause you to feel overwhelmed, and this will likely lead to you giving up. Also, make your goals measurable. If you want to lose weight, don't simply write down "lose weight" as a goal. How much weight do you want to lose? How many pounds would you have to lose per week in order to see the desired result in a specified amount of time?

This one may sound silly, but are the goals you have in mind your goals? If a spouse or friend sets goals for you, you're probably not going to succeed. Creating a goal, and taking ownership of it, will give you more incentive to meet your goal. Setting a time frame will help you develop more realistic goals, too. And last, always put your goals in writing. Write them down, and review them often. This will provide you with added motivation to make your goals a reality. Successful people examine and reassess their lives on a regular basis. When they realize changes need to be made, they start living intentionally, in writing, on paper, and on purpose!

Dave Ramsey is a seven-time #1 national best-selling author, personal finance expert, and host of The Dave Ramsey Show, heard by more than 16 million listeners each week.

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Dave Ramsey: Only you can make it happen - GoErie.com

DENVER (KDVR) Every morning from 9 a.m. until noon, Colorado sports fans are greeted with the rich timbre of Orlando Franklins voice. The former Broncos offensive lineman now works as a sports talk radio host for 104.3 The Fan.

His work on the radio has allowed his physical appearance to slide under the radar, until now.

Big O, as hes affectionately known by Broncos fans, recently posted a picture to social media, showing off his remarkable weight loss.

I want people to look at me and say, Man, if Orlando can do it, I can do it,' says Franklin.

But its how hes gotten in shape, thats catching many by surprise.

Franklin has taken to hiking, even inviting complete strangers along for the journey.

I found a way to do things where I can see Colorado, burn a ton of calories, but meet new, good people as well.

Until last year, Franklin had never been hiking in Colorado, despite playing for the Broncos for 4 years.

He says he was at the Denver Museum of Nature and Science when he stumbled upon a book in the gift shop.

I stopped in the gift shop, and literally saw a book that said 50 hikes in Colorado, he says. And it was all over the state, and I was like, Man, I want to do this.'

Franklin turned to social media to ask his fans for advice.

And my first hike, four people showed up, and I was like, Man, this is awesome. And I just started doing it every Saturday.

Franklin has been hosting hikes ever since, and even climbed his first 14er this summer.He has also stopped drinking alcohol, and in the past year has managed to lose nearly 100 pounds.

I told myself, because we were getting ready to have our second child, this is something that I have to do, he says.I have to make sure that I have more energy, were playing man-to-man defense now, one parent has one kid, the other parent has the other, so youre fully engaged.

One of the first strangers to join Franklin was Dave Roberts, a Denver sports fan who heard about Franklins hikes on the radio.

When we first started, he would stop, not joking, every quarter mile. Because he was maybe in football shape, but not hiking shape, says Roberts. Imjust super proud of him. He went from not even walking a quarter mile in the mountains, to hiking a 14er.

Orlando is hoping to hike five 14ers in 2021, and hopes his story will inspire others to get outside.

You cant take care of other people in this world unless you take care of yourself, he says.

If youd like to hike with Orlando, shoot him a message on Instagram.

Read more here:
Former Bronco Orlando Franklin hiking with random Coloradans to lose weight - FOX 31 Denver

After I saw the drop of the first kilos, I felt motivated to keep working and never looked back.

How do you ensure you dont lose focus?

Rather than giving into my hunger pangs, I eat more mindfully. I value a food's nutrition count and content rather than just the taste. This way, I am more conscious of what goes into my mouth and this keeps me super focussed. Even my cheat day meals are moderated and not heavy. I have made it a goal to stay healthy for life, and plan to continue to do so, while enjoying my life.

My message is, one need to not cut out on your indulgences- just moderate, and eat 1/4th portion to satisfy the craving.

Whats the most difficult part of being overweight? Being overweight is an emotionally draining and depressive phase for a person. Theres a point when you feel you cannot lose weight, no matter how hard you try. That feels demotivating.

Since I am also a mother, I had to work around to manage my schedule, workouts with my 4-year-olds.

What shape do you see yourself 10 years down the line? Perfectly slim, fit and trimmed.

What are the lifestyle changes you made?

-Eating healthy food

-Replacing sugar with jaggery

-Working out for 6 days a week at home

-Being more conscious of my diet and lifestyle.

What was the lowest point for you? It has to be the point when I realized none of my old clothes fit me, and slowly, I lost out on all confidence. I stopped going out even for a walk thinking that I look ugly and fat. I used to overthink that my husband would leave me because of my appearance.

There was also a point when I saw no difference in weight, even after exercising. I still continued, and in a matter of weeks, saw a drastic drop.

Read the rest here:
Weight loss story: I replaced regular roti and parantha with dal rotis and lost 20 kilos - Times of India

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