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By the time this movement control order (MCO) is entirely lifted, most people would likely weigh heavier.

Despite being physically active, our fitness routines may not be as intense as before and were probably burning fewer calories these days.

Heeding our Prime Ministers call to treat the MCO as an extended sit-at-home vacation also makes it difficult to resist the temptation to comfort-eat as the kitchen is just a few steps away.

The stress of being worried whether we or our loved ones will come down with Covid-19, job security, finances, and basically, what lies ahead, may lead to elevated cortisol levels that stimulate your appetite, causing you to forage for food in the fridge.

Do remember that cortisol not only promotes weight gain, but it can also affect where you put on the weight.

Many Malaysians seem to be cooking up a storm staying home, judging from their social media posts and thanks to YouTube videos.

Im fortunate to have a personal chef (my mother!) who dishes out nothing but the best at every meal.

For the past six weeks, shes also been baking consistently for the grandkids with me being the delivery driver.

As there are only two of us in the house, the neighbours are also beneficiaries of her sumptuous delights.

One neighbour commented that shed have to go on a diet if my mother fed her in this manner daily.

Im sure there will soon be tons of people looking for diet solutions after this vacation is over.

As many probably know, there is no shortcut to shedding the excess weight and keeping it off forever.

Here are three weight loss myths to take note of if you plan to embark on that journey.

Myth: One diet serves all

A healthy diet doesnt mean you have to stick to eating organic foods or vegetables only. Filepic

We are all built differently and come in all shapes and sizes.

Likewise, there is no single diet that works for everyone.

Your body type, hormones, genes, biological factors, environment, diet etc, all play a role in how quickly you lose weight.

Very rarely do you hear of people saying they tried one diet, and voila, they achieved their dream body.

Most of the time, people would have tried more than one diet plan before they find success.

Just because your friend swears by the intermittent fasting diet, doesnt mean that this diet is right for you.

There is no magic formula; some of us just lose or gain weight quicker than others.

I can have one episode of diarrhoea and shed one to two kilogrammes in a week.

Then itll take me months to put it back on again.

A fellow journalist claims that she can take a slice of cheesecake and put on a half a kilo!

Experiment and see what works for you, or seek advice from a healthcare professional.

Myth: Eat less and exercise more

Resistance, or strength, training helps you lose weight faster, in addition to cardio exercises. Filepic

In theory, this is true because to lose weight, you need to burn more calories than you consume.

If what goes in is more than what comes out, then the excess has to be stored somewhere.

However, just eating salads and drinking protein shakes is not the answer.

Neither is eating purely healthy, organic foods or depriving yourself of desserts.

You need to strike a balance between healthy eating, regular exercise (not weekends only) and proper sleep.

Stop counting the calories and focus on the quality of food youre eating take small bites every few hours, instead of having only two meals, but binging during them.

Snack on nuts, fresh fruits and carrots.

Avoid highly processed food with lots of sugar, but once in a while, go ahead and have that banana fritter youve been craving for.

Your weight loss exercise regimen must include both cardiorespiratory (aerobic) and strength/resistance training.

Aerobic activity such as brisk walking, running or cycling helps increase the number of calories you burn a day, but it doesnt do much to help with muscle tone and strength.

After some time, your body will hit a plateau and you will no longer shed the excess kilos this is completely normal and utterly frustrating.

Thats one reason why you hear cardio bunnies complaining that their fat loss levels have stalled, despite ramping up their efforts.

As you get stronger, so should your workouts, and just because youre breaking a sweat, doesnt mean that youre working as intensely as you should be.

Incorporate some interval training into your plan, e.g. walk for three minutes and jog for one, then repeat the cycle a few times.

The benefits of strength training are plentiful it tones and sculpts muscles, trims fat and builds strong bones.

A good resistance workout increases your post-exercise oxygen consumption, which means your body continues to burn calories and keeps your metabolism active, even while resting.

And you must get adequate sleep because this is when your body rests and regenerates.

You might think that the more hours youre awake, the more calories youre burning, but thats not true.

In fact, people who dont sleep enough at night risk gaining extra kilos.

The longer you stay awake, the greater the chance youll have a craving for an extra snack or two, as the body needs energy to stay awake.

And the more muscle you have, the higher your metabolism, so not sleeping enough could be affecting how effectively your body burns calories.

If youre sabotaging your sleep, youll actually end up with more fat than muscles, despite all the resistance training.

Myth: Fitness trackers help you shed weight

Sleep is important for your body to rest and regenerate. TNS

The market is saturated with fitness trackers to track your daily steps, sleep patterns and basic health indicators.

You might be a slave to these initially, but as the novelty wears off, you will lose interest in caring about your fitness patterns.

In a 2016 study published by the Journal of American Medical Association, researchers followed 470 people who were trying to lose weight, for two years.

Subjects were split into groups and asked to either follow a low-calorie diet, increase their physical activity and attend group counselling; or to follow the same regimen, but add wearable technology six months in.

Those who were using wearables lost 7.7lb (3.5kg) on average, but the people who werent using them lost an average of 13lb (5.9kg).

It was puzzling why fitness trackers didnt help subjects lose more weight.

Study author John Jakicic and his team from the University of Pittsburgh, United States, said it was possible that when those wearing fitness trackers saw their physical activity throughout the day, they felt a false sense of security.

Assuming they had met their daily goals, they probably ate more.

On the other hand, the team also suggested that wearables may not have been encouraging for those in the study as they were already struggling to lose weight and didnt like physical activity.

So think twice about getting yourself a fitness tracker, unless youre motivated enough to follow through until your goals are met.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Do you believe these three myths about weight loss? - The Star Online

MAMA June has been pictured taking part in a grueling yoga session in the midday Florida sun.

The reality star has been in Jensen Beach, Florida, and has picked up the centuries-old practice amid an ongoing court battle.

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The 40-year-old has been on a recent fitness campaign to get healthy again after she gained 50lb following a series of surgeries to help her lose weight.

Focusing on easy stretches, the mom-of-four worked with a yoga instructor and showed off various poses including tabletop, downward dog and warrior.

A source said: "June has really been obsessing over her recent weight gain and is worried she will put on more if she doesn't get it under control now.

"She has been trying all different types of exercise and is finding Yoga to be one of her favorites."

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June, who has battled with her weight since losing 300 pounds through bariatric surgery in 2016, has been working out with a friend in Florida every day during lockdown.

June, who once weighed 460lbs, got down to 160lbs after undergoing major gastric and plastic surgery, but has seen her weight creep up due to recent stress.

The Sun exclusively revealed that Mama June has gained about 45 pounds in recent months.

The mom-of-fours personal trainer - who helped her lose more than 100 pounds - said she could face health problems unless she loses weight.

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Plastic surgeon Dr. Frank Agullo said: "Mama June looks very fluffy.

"She had the gastric sleeve surgery a few years ago and her massive weight gain could cause serious complications and possibly cost June her life.

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June was arrested last year on allegations of crack possession.

The reality stars boyfriend, Geno Doak, was also arrested and charged with third-degree domestic violence, possession of a controlled substance and possession of drug paraphernalia.

She agreed to go to rehab - before deciding not to and selling their family possessions instead.

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Mama June does yoga on the beach in attempt to shed 50 pounds after weight gain - The Irish Sun

The great American Zen poet and eco-warrior Gary Snyder turns 90 on Friday. Ive been thinking a lot about Snyder lately, along with other nature-minded writers like Annie Dillard and Barry Lopez, as Ive grown more restless during lockdown and started spending time in the deep woods where I live. (OK, theyre not that deep. But neither was Walden Thoreau brought laundry to his mothers house! and they at least give the illusion of solitude.) Snyders no hermit. One thing I admire about his work is its sense of fellowship: how alert it is to the links between land and politics and culture. He writes about nature, sure, but also about human nature. In honor of his birthday, maybe spend a few minutes reading Axe Handles or Above Pate Valley.

Theres not much nature on this weeks list of recommended titles, but theres plenty of politics and culture. You could read Lawrence Wrights prescient new pandemic thriller, The End of October, if you dare. You say you prefer your world affairs without viruses? In that case we might suggest Dalia Sofers novel Man of My Time, about an Iranian mans path from revolutionary to government interrogator, or Gotz Alys history Europe Against the Jews, about the 19th-century political spasms that led to the Holocaust. Theres In Deep, in which David Rohde investigates the alleged existence of a bureaucratic deep state, or The Inevitability of Tragedy, in which Barry Gewen (a longtime editor at the Book Review) traces the roots of Henry Kissingers political philosophy. Or theres Nobodys Child, Susan Nordin Vinocours incisive look at the problems and promise of the insanity defense as its used in American jurisprudence.

We also recommend a Gothic novel set in the Italian Alps, a story collection about refugees and immigrants in North America, a memoiristic biography of the woman who founded Weight Watchers, and an immersion in the ways of French cooking courtesy of Bill Bufords Dirt which, come to think of it, has a lot to do with nature after all.

Gregory CowlesSenior Editor, BooksTwitter: @GregoryCowles

THE END OF OCTOBER, by Lawrence Wright. (Knopf, $27.95.) The sweeping, authoritative and genuinely intelligent thriller the sort of novel in which the author employs a bulldozer and a scalpel at the same time is a rare specimen, our critic Dwight Garner writes, and The End of October is one of those rarities. The fact that its about the world in shock and ruin because of a virus similar to Covid-19 makes it read as if its been shot out of a cannon.

MAN OF MY TIME, by Dalia Sofer. (Farrar, Straus & Giroux, $27.) Sofers second novel traces a mans path from baffled revolutionary in Iran to complicit actor in a ruthless regime sure he can undermine the system from inside. It is a master class in layering together a character who is essentially unforgivable but no less captivating. With Sofers considerable talents, the betrayals (of both self and others) that leave Hamid a brittle shell of a man are fully worthy of our intense gaze, Rebecca Makkai writes in her review.

THE ANCESTOR, by Danielle Trussoni. (Morrow/HarperCollins, $27.99.) When a genetic testing site reveals ordinary Bert Monte to be Countess Alberta Montebianco, heiress to a grand old estate in the Italian Alps, she decides to claim her birthright. Trussonis Gothic novel explores what happens next. The central contradictions in The Ancestor reside in the questions of who we are and where we belong of what divides us and what unites us, Carol Goodman writes in her review. Those are the mysteries were invited to discover in this chilling and inventive novel.

NOBODYS CHILD: A Tragedy, a Trial and a History of the Insanity Defense, by Susan Nordin Vinocour. (Norton, $28.95.) The insanity defense, deployed in fewer than 1 percent of criminal cases and successful only about a quarter of the time, nevertheless looms large in debates about crime and punishment. Vinocour shows the injustices of this sliver of our legal system meant to bring together psychiatric research and criminal law. She makes her case delicately, every page offering an incriminating new piece of evidence, scientific fact or court case that demonstrates just how unjust our legal system is to anyone suffering the misfortune of mental illness, our reviewer, Rachel Louise Snyder, writes.

THE INEVITABILITY OF TRAGEDY: Henry Kissinger and His World, by Barry Gewen. (Norton, $30.) In this magisterial account, Gewen, a longtime editor at the Book Review, traces the historical and philosophical roots of Kissingers famous realism, situating him in the context of Hannah Arendt and a cohort of other Jewish intellectuals who escaped Nazi Germany. The book is a timely and acute defense of the great realists actions, values and beliefs, according to John A. Farrells review. Gewens book is a thoughtful rumination on human behavior, philosophy and international relations,

IN DEEP: The FBI, the CIA, and the Truth About Americas Deep State, by David Rohde. (Norton, $30.) Rohde examines Donald Trumps contention that there is a deep state trying to undermine his presidency, offering a history of the conspiracy theory and concluding that, despite the presence of an institutional government made up of career civil servants, there is no such thing. Some of the books most fascinating passages trace the rise of William Barr, Trumps attorney general, from his time as a C.I.A. intern, Fred Kaplan writes in his review. Rohde highlights Barrs activism, along with a small group of other conservative lawyers, in the Federalist Society and the Catholic Information Center, which now exercise enormous influence. The tale of these groups is worth an entire book.

HOW TO PRONOUNCE KNIFE: Stories, by Souvankham Thammavongsa. (Little, Brown, $26.) Most of the characters in this spare and rigorous debut collection by Thammavongsa, a Canadian writer and poet, are immigrants in unnamed North American cities, struggling with loneliness and the challenges of mastering the English language. Thammavongsas spare, rigorous stories are preoccupied with themes of alienation and dislocation, her characters burdened by the sense of existing unseen, Sarah Resnick writes in her review. Thammavongsas gift for the gently absurd means the stories never feel dour or predictable, even when their outcomes are by some measure bleak.

THIS IS BIG: How the Founder of Weight Watchers Changed the World and Me, by Marisa Meltzer. (Little, Brown, $28.) This is a story of kinship between two women who never met: Meltzer, a journalist, and Jean Nidetch, the founder of Weight Watchers. The two have more in common than their struggles with the scale, as Meltzer frankly details. By toggling between Nidetchs story and her own, Meltzer positions herself and the weight-loss icon as battle buddies of a sort, separated by time and space, yet bound by efforts to lose weight and to thrive within the boundaries imposed on women of their respective generations, our reviewer, Lily Burana, writes. Meltzer has created a singular companionate text for those who know the agony of frustration surrounding weight as an issue, both personal and political.

EUROPE AGAINST THE JEWS: 1880-1945, by Gotz Aly. (Metropolitan/Holt, $32.99.) The origins of the Holocaust, Aly argues, are to be found in the rise of nationalism and the persecution of minorities that began in the late 19th century and solidified in the welter of new nation-states after World War I. Alys reminder of the usefulness of taking a close look at the quiet horrors of Europes interwar years feels all the more valuable today, Steven J. Zipperstein writes in his review. And his acknowledgment that comparisons between now and then once the province of the ill-informed deserve more serious attention from historians and others is just one of many reminders as to how far weve stumbled into an age of troubled sleep.

DIRT: Adventures in Lyon as a Chef in Training, Father, and Sleuth Looking for the Secret of French Cooking, by Bill Buford. (Knopf, $28.95.) Buford, whose last book was about Italian food, here delivers a delightful exploration of his immersion in French cuisine and its soul. This book may well be an even greater pleasure than its predecessor, Lisa Abend writes, reviewing it alongside two other culinary memoirs. He tangles with the btes noires of every Anglophone in France the language, the bureaucracy, the arrogance and embarks, to the great nationalistic dismay of all around him, on a quixotic investigation to prove an Italian origin theory for pot au feu and other French classics.

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10 New Books We Recommend This Week - The New York Times

On her 32nd birthday, Adele who has given several hits in Rolling In The Deep, Let The Skyfall, Hello, Rumour Has It and more took everyone by surprise when she dropped a massive transformation photo of herself where she showed off her massive after weight loss body and looks almost unrecognizable. This obviously became a talking point as they were completely amazed to see her shed those extra kilos. However, seeing her in this never-seen-before avatar, one would definitely wonder what diet was Adele on? And well, you just thought of it and we are ready with the diet plan the singer was following that made her lose so much weight.

According to the reports in Sun Online, Adele has shed almost 50 pounds or 20 kgs over the course of a year, all thanks to the Sirtfood diet that attributed her to go flab to fab. Aidan Goggins, the author of The Sirtfood Diet, tells the portal that the singer has "publicly shunned conventional dieting and extreme exercise in the past", instead of losing weight by eating her "favourite food." Thats not it, with a diet plan, comes a little exercise to maintain the balance and reportedly she took up pilates even though not being a fan of the exercise regime, revealed by her instructor. "I don't believe she liked exercise much but she has changed her lifestyle and I believe that 90 per cent was dieting," said Goodis to Sun Online.

So what is the Sirtfood diet? Well, it said that there are certain kinds of 'Sirtfoods' which activate proteins in the body called 'Sirtuins'. However, specific proteins in the body regulate stress levels, inflammation, as well as the ageing process. The foods which are included in the diet are green tea, apples, parsley, turmeric, red wine, blueberries, dark chocolates, citrus fruits, soy, olive oil, kale and coffee. But before you start making notes of it, we should also let you know that even though it is a diet that Adele has been practising and has done some wonders to help her shed extra kilos, it is not necessary it will work the same in your favour as well.

Image source: Instagram/ adele

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Adeles SHOCKING Weight Loss Transformation; Know What Diet Plan The Singer Followed And Lost 20 Kgs - SpotboyE

Do you know what happens to your body when you stop dieting? 5 things you need to know today  |  Photo Credit: Getty Images

New Delhi: Today, May 6, is celebrated as International No-Diet Day (INDD) every year. Created by Mary Evans Young in 1992, the day is designed to promote a healthy lifestyle with a focus on health at any size. INDD celebrates the beauty and diversity of all body types. It aims to increase awareness of the potential health risks of dieting and the unlikelihood of success - particularly on weight loss maintenance.

Perhaps, the anti-diet movement seems to be gaining momentum in recent years, with many people opting for intuitive eating instead of fad diets and restrictive eating regimens. One reason for this shift could be due to the mounting evidence showing that dieting doesnt work in the long term. A number of studies have shown that dieting may provide short-term results when it comes to weight loss, which means almost every dieter is likely to regain that lost weight in the long term. So, on International No-Diet Day, let us tell you what actually happens to your body when you stop dieting and adopt a healthy eating plan.

So, instead of going on a diet, adopt a balanced diet that will provide your body with essential vitamins and minerals it needs to keep you fit and healthy.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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What happens to your body when you stop dieting? 5 things you need to know today - Times Now

On many occasions we seek how to burn that fat that we have in the abdomen and that we can not get rid of, no matter how much we exercise or eat better. Many of us have tried to get hold of smoothies to lose weight, reduce fat, purify our body, in short, feel better. For this we propose a fruit-based smoothie and an ingredient that often goes unnoticed and that, in addition to flavor, is beneficial for the kidney and digestive system, alleviates flatulence and cramps and that is none other than parsley.

For this we will need half a melon, two cucumbers, two pears, the juice of two lemons and about 20 grams of parsley. In addition, we will use 250 milliliters of water to better liquefy all the ingredients. It is also advisable to use some chia seeds. This seed contains twice as much protein as any other similar type of seed. To use them we must leave them to soak for about 20 minutes. We can also leave them overnight and when we discover them we will see how they have acquired a gelatinous texture that will soften their flavor. This smoothie will help us lose weight easily and quickly and it is also one of the cheapest that we can do in our own house and thus be able to lose weight easily and without starving. These types of shakes also help improve skin and hair by being packed with vitamins and antioxidants.

In our blender We will start by adding the two cucumbers totally peeled, the two pears peeled, without seeds and in more or less medium pieces. We will cut the melon half so that it enters the blender glass without problems and we will also pour it into the blender. We will use between 10 and 20 grams of parsley and the juice of the two lemons. When beating we must make sure that the mixture is as liquefied as we want. As for parsley, the more we use it will be better for the properties of our smoothie, although it must be recognized that perhaps the flavor can be very strong. This smoothie can substitute for breakfast or dinner, You can not abuse this type of drinks so much as to substitute them for a meal, the main one of the day. With these ingredients we will have about a liter and a half of this drink. It is best to refrigerate it so that it can be used if we have not finished it the first time it was taken.

This smoothie helps detoxify the body, to burn localized fat and thanks to the properties of the fruit, parsley and chia will even do our kidneys good.

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Weight loss diets: The protein food that they recommend to lose weight and burn fat - Explica

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MOST of us understand the importance of attaining and maintaining the healthiest weight for oneself.

However, there is something far more important that will help you avoid pain and increase your quality of life, and even the length of your life that thing is developing healthy habits.

Good habits have better medical outcomes

There are a few individuals who are heavier than the texts say they should be, but they are healthy. They maintain consistent activity, eat natural food in reasonable portions, and avoid processed foods or late-night eating.

Conversely, there are an increasing number of slim individuals who are regular drinkers, fast food and processed food eaters, who are now suffering from all the ailments which have been previously associated with gross obesity.

Under controlled circumstances, a fat person with good eating habits will easily outlive a slim person with poor eating habits.

Now, do not get it twisted; many studies have proven that body mass index and body fat levels are strong determinants for survivability and health complications. Tragically, the data on SARS-CoV-2, the virus that causes COVID-19, has driven home the negative impact of being overweight.

All things being equal, a healthy person of closer to optimal weight is far more likely to have less pain, fuller physical and a longer life than an overweight individual. But, ultimately, the person with the healthiest habits will most likely have a more optimal weight and the heathiest life.

Changes in habits more important than scale changes

Without habit modification, all diets will fail; ninety-five per cent fail and end in increasingly less healthy situations.

Those dieters who failed to change their habits:

Perpetually crave the foods they feel deprived of, longing for the day when they can reach their goal weight and finish the diet;

Long for the day they can eat normally again.

Ironically, these are the exact things which put their health at risk in the first place, with every added pound.

Eventually, the weight loss cycle begins for those dieters who failed to change their habits. The cycle of yo-yo dieting, cravings, unhealthy/binge eating, weight gain, shame, restriction, back to dieting, and so on. Each time, losing more muscle, damaging their metabolism, and training their mind and body to resist healthy change.

Yes, they managed to lose weight for a while, but in the end the habits damaged their bodies.

Change the habits

When you choose to eat healthier, it is critical to concentrate on changing your eating habits.

Motivation, friends and family support can waiver. Managing your wellness under stressful conditions is what a diet system should be about.

That is ideally what InteKai is about, because it's under these conditions that we are most at risk. We have seen from reports and studies that habits determine the chances of relapse or of long-term success and healthy outcomes.

Choosing to learn habit changes will determine your long-term wellness outcome.

Embrace habit changes

Knowledge truly is power. Know that dis-comfort foods are tied to an unhealthy relationship, one which pulls you in by pretending to be a loved one, always available and pleasing you in the short term, but the only intent is to abuse you to death.

As with any abusive relationship, you must separate from the abuse, no matter how long you have been together or how it started.

These eating habits are as difficult to break as addictions. You must maintain a mindset and stick with it until you succeed.

Consciously, make the changes a part of your healthy daily routine. It is not as difficult as you believe. Think of washing dishes a simple process, but some people's habits, mindset or upbringing make them fight against it. They end up with a roach-filled, unhealthy kitchen.

Get help if you need to; figure out what your poor habits are and why they are threatening your life. Get on the path to change them.

Modern life is like shifting sands, only good habits and positive routines will keep you solid.

Even more than weight or even weight change, altering one's eating habits is the key to long-term weight control success.

Take control, change your habits. Stay in control, get your joy, save your life.

Fitz-George Rattray is the director of Intekai Academy, which is focused on helping people live a healthy lifestyle through nutrition and weight management. If you are interested in losing weight or living a healthier lifestyle, give them a call at 876-863- 5923, or visit their website at intekaiacademy.org.

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Healthy eating habits key to weight loss success - Jamaica Observer

Looking for some help on your health and wellness journey this year? Or simply enjoy using technology to guide and monitor your activities? Here are some great health and wellness apps to try out in 2020.

MyFitnessPal constantly pops up on best app listings, and for good reason. It features an easy-to-use food diary with access to a large database of more than 6 million different foods and restaurant meals. Import nutrition information from your favourite recipes and learn about healthier options.

MyFitnessPal is popular for those looking to lose weight, gain weight, or maintain weight, and who want to track calories to do so. It also connects with over 50 other apps and devices, allowing you to log exercise. A large online community also offers support and motivation.

Cost: Free, with paid upgrade optionsRatings:4.7 on App Store4.5 on Google Play

Headspace is a mental health monitoring app focusing on meditation and mindfulness. Whether your aim is to manage anxiety, relieve stress, learn breathing skills or improve your focus, happiness and serenity, the app has options for everyone.

A basic course on the app is free, while subscription offers access to hundreds of guided meditations, mindfulness training and breathing exercises.

The app also has a separate sleep section with sleep meditation, music and sleepcasts, along with darker screen and buttons, and a kids meditation course for the little ones.

Cost: Free, with paid upgrade optionsRatings:4.9 on App Store3.8 on Google Play

To read the full article on our sister publication Cayman Healths website, click here.

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There's an app for that: Health apps for 2020 - Cayman Compass

This wont last forever. We will be more free to roam around. Its likely going to happen by summertime, and it will be nice to get to see people we havent in a while. Well, except it will be weird, knowing our friends might look at us and notice how much more plump we have become.

1 Timothy 4:8 says exercise has some value. Some translations say little value. Still theres some good in exercising. We should do more than just sitting and laying around these days. However, I would like to help you out with some very practical things which can be huge in helping you become smaller.

But first, I need to remind you about one particular fruit of the Spirit. Galatians 5 has the whole list, but one term in it is vital in this discussion. Christians should exemplify the fruits of the Spirit. What that means is if youre a Christian, you should demonstrate your faith as you let the Spirit guide your behaviors. Jesus said you can tell a legitimate Christian by the fruit they produce. What fruit of the Spirit am I talking about? Answer: self-control.

Im about to suggest a very simple solution which really works, but it requires self-control. Non-Christians, you, too, can benefit from what Im about to tell you, but still, youll need self-control.

Besides pastoring and counseling, Ive spent years as a weight-lifting coach and personal trainer. I can tell you that trends come and go in weight loss methods. Yet, there is a very real, tried and true way that works for all of us.

It is always advisable to check with your doctor before you try any new exercise or diet plan. Some people need to be extra careful because they have underlying health issues which complicate things a bit. Still, the overall concept Im about to share is functional, practical, and simple.

Believe it or not, you dont even have to exercise more. Score! Seriously, you dont. However, it can help if you do.

Ive watched overweight people struggle in the gym, and know the struggle is real at home, as well. People get it in their heads they have to work out long and hard in order to be successful in weight loss. That simply is not true. There is no reason to burn yourself out of the idea of healthy living by overdoing the exercise part. Do I recommend exercise? Of course I do. However, there are those who struggle so much they need to lose some weight first. Then, it wont be such a huge task to exercise, later.

Weight loss is as simple as a mathematical equation. Im not joking. Stay with me, and youll see. It works. Ive seen it work with hundreds of people. It can work with you, as well.

The math works like this. 1 pound = 3500 calories. For every pound you need to lose, you need to create a 3500 calorie deficit per day, week, or month. So, if you want to lose 10 pounds in 2 months, you need to create a deficit of 35,000 calories in 2 months.

Lets say a person wants to lose 20 pounds, and would like to do so by the end of July. As of this writing, thats a little more than 13 weeks away. Lets also say this person has been drinking 64 ounces of Dr. Pepper since the quarantine started. 64 ounces of Dr. Pepper is 800 calories. If this person doesnt exercise any extra, but switches to Diet Dr. Pepper, he/she would be creating a calorie deficit of 800 per day (Diet Dr. Pepper has 0 calories.). Look at the math, below, to see how fast he/she can lose 20 pounds simply by switching drinks like that.

800 x 7 = 5600 calorie deficit per week. 5600 x 13 weeks = 72,800 calorie deficit. If losing 20 pounds is the goal, 3500 calories x 20 = 70,000. So, even though he/she would only need a calorie deficit of 70,000, he/she will have created one of 72,800. That means this person will have lost the 20 pounds before the full 13 weeks, and will have lost nearly another pound by the end of the 13 weeks. Boo yah!

Do you see how simple the math works? Its not about metabolism. Thats already factored in. Its a matter of creating a calorie deficit, and it works for any adult with no underlying health conditions, and even with many who do. Its universal between males and females, as well.

A word of caution for adults: Dont reduce your daily caloric intake to below 1000. That can trick your body into thinking it needs to store more. So keep it over 1000 per day, and if youre going to go that low, you should be supplementing with a multivitamin.

A word of advice in keeping balance in your diet: A good rule of thumb if youre tracking what you put into your body is 1 gram of fiber for every 100 calories. There are several smartphone apps out there which can help you track your calories and more. Always count everything you consume. That includes gum (even if you spit it out, and you always should), supplements, drinks, or whatever. If you dont want to or cant use a smart phone, use a note card or something similar. Personally, since I do exercise, I track my protein, fiber, and calories.

If you need to determine how many calories you have been or should be consuming to maintain or lose weight, online calorie calculators are, also, readily available and free. These work for children as well. The dont go under 1000 calories per day does not apply to children.

Many of us who have been overeating during this pandemic can actually lose as much as a pound per week. Thats some of the simplest math. If you can safely create a calorie deficit of 500 per day, you will lose 1 pound per week (500 x 7 = 3500 calories, which = 1 pound).

For those who believe they are ready to exercise, there are, also, calorie burning calculators online which can help you figure out how much exercise it takes to create more of a calorie deficit. Ill warn you, it takes a lot of exercise to create calorie deficits. However, for every pound of muscle you add to your body, you will burn an additional 50 calories just sitting still in a given day. This is why people with more muscle can eat more without getting fat.

For example, using a calorie burning calculator, I can know that a man at my age, height, and weight, will burn around 300 calories, bicycling on the trails in my neighborhood for an hour. If I wanted to lose a pound per week, all I would have to do is create a 200 calorie deficit per day by changing eating habits, and bicycle an hour a day on the trails in my neighborhood. Obviously, its a whole lot easier, just creating the deficit in my diet. However, if I wanted, I could do that and add a 2 hour bicycling regimen and easily lose 2 pounds per week.

It really is that simple. A 3500 calorie deficit = a 1 pound loss. Self-control or lack thereof will determine how well our jeans fit at the end of this stay home mandate.

Pastor Jeff Adams is a professional Christian counselor who travels the world teaching but serves our community. His column appears weekly. He can be reached by email at jeffreydadams@hotmail.com.

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Finding Reason: How to Lose Weight Without Exercising While Stuck at Home - Nisqually Valley News

WEIGHT LOSS can often be a hard journey for many, not knowing where to start and not knowing the correct foods to feed your body. From crash diets to restricting your body of nutrients it is often hard to know what your body needs in order to lose weight healthily.

Your digestive system aka your gut, is one of the most important parts of your body, it breaks down food and nutrients which the body uses for energy, growth, and cell repair.

Alex Glover, nutritionist at Holland & Barrett told theExpress.co.uk: There are lots of ways to lose weight over the short term, but this doesnt mean theyre healthy or sustainable.

There are millions of bacteria living inside your gut, known as your microbiome. Everyones microbiome is unique to them, and everyones plays a large factor in weight management.

Studies by Kings College, London have shown that your microbiomes affect how even identical twins differ in gaining and storing weight.

READ MORE:Healthy breakfast ideas that help boost weight loss and keep you fuller for longer

Dr Rossi added: Rather than counting calories, Id recommend focusing on variety - the more, the better - and keeping to appropriate portion sizes.

However Dr Rossi explains that it is important not to obsess over portion control as this can impact your relationship with food as well as your overall well being.

The Gut Health Doctor continued: Unlike other types of carbohydrates, our human cells cant digest fibre. Its sole purpose is to feed our gut bacteria, which, in turn, produce beneficial compounds that help to balance our blood sugars and tell our brains that were full.

At the moment in the UK, were only getting 19g a day of fibre on average, out of the recommended 30g daily. Its a good idea to increase your fibre intake to help with blood sugar balance.

Healthline says that eating more foods rich in fibre can be an effective strategy to help lose weight.

However, it wont lead to long-term results unless you pair it with a lasting lifestyle change.

A long lasting lifestyle change refers to daily exercise, getting plenty of sleep and nourishing the body with good whole foods.

Dr Rossi suggests aiming for two pieces of fruit, five portions of vegetables, three portions of wholegrain, one to two portions of nuts or seeds daily.

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Top tips to lose weight by improving your digestive system - Express

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