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Johnathan Headley was tired. Tired of feeling out of breath as he walked off the stage after leading a service as a worship pastor.

He was tired of feeling frustrated that he couldnt keep up with 4-year-olds when he coached his sons soccer team. And he was tired of wondering whether hed be able to stand back up if he climbed onto the floor to play with his two kids.

At 6-foot-1 and 377 lbs. at his heaviestand on medication for high blood pressureHeadley had tried diets before, and he had tried the gym thing too many times, he explained. Usually Id last maybe six weeks, but never saw results, so then Id quit, he said.

Last spring, it occurred to him the problem might be that he needed to stop trying to do it alone. I knew I needed help and it was one of those moments where I felt like, This could be it, if I can find someone to provide accountability. I knew I couldnt do it on my own anymore, he said.

Then a friend told Headley about coach Philip Tabor at CrossFit Coordinate in Cary, North Carolina. Headley met with Tabor in June 2019, and something clicked for him right away.

There was something about (my meeting with Tabor) that gave me hope and a feeling of possibility, Headley said. Something Philip said was I needed to find a selfish reason to do this. I had been hearing for years, Do it for your kids. Do it for your wife, but it needed to hit a place where I mattered enough that I was worth doing this for me.

And that was that: Headley committed himself to working out five days a week and completely changing his diet. The next day, he stopped going to McDonalds or Wendys once or twice a day and started cooking meals at home. He eliminated bread and pasta and sugar and began eating mostly vegetables, fruits and lean protein. Most of the time, he intermittent fasts.

Within one month, he was down 22 lbs., which gave him the motivation he needed to stick with it. Twenty two pounds soon became 30, and 30 became 40. Fast forward to January 2020, and Headley is down 95 lb. since the day he started with Tabor and weighed in at 367 lbs., and 105 lbs. since his all-time heaviest of 377 lbs.

I got rid of 80 percent of my closet. Everything was a 3XL, and I just put on a size large peacoat the other day, which is crazy, he said. Further, his doctor took him off his blood pressure medication in October 2019, as his blood pressure has completely normalized.

Though Headley is stoked about the weight loss, and amazed he can do things he never thought hed be able to, such as deadlift 440 lbs., the best part is how his renewed health has trickled into all the other important aspects of his life, he explained.

I didnt just change by working out and eating better. I changed everything. I go to bed at 10:15 (p.m.) now and get up at 6 a.m., so I find myself more rested. And I no longer experience the energy low in the afternoon, said Headley, who used to go to bed at 2:30 a.m.

Also, I can pay so much more attention to things, and am so much more present and more productive, he said. Meanwhile, his recovery has improved, and his joints no longer pop all the time. Most important, though, is how his entire family has been affected.

It drove my wife nuts how much I ate out, and how much Id take my son to eat out, but now we cook pretty much everything at home, he said. Were all locked in together now, eating healthy together. Were all more active and feel better, and I can get down on the floor and play with my kids now, he said. All of this makes for a happier person, a better husband and a better dad, Headley explained.

Im taking better care of myself, so it means I treat my kids better, and am better at my job. It really has trickled into all areas of my life. Even things like, I just bought a waterpik. I didnt floss enough so I invested in a waterpik and its helping. So just little things like that, which I wouldnt have done before, are helping me be my best self, and it means everything around me is better too, he said.

And I dont know that Ill ever eat at McDonalds again, he added. Though Headley deserves the credit for putting in the work and making the hard changes in these recent months, he is adamant he would never have done it without Tabors help.

Having someone in my corner helping me, a coach guiding me, has been immensely important. I tried doing it for 15 years on my own and couldnt, he said. Thus, Headley urges others who find themselves in a similar situation to do the same.

Get help and invest in yourself, he said. Youre worth the effort and the trying. And on the other side of it, its worth being stringent. Its worth doing it even though its hard, to feel better about yourself. So be worth the time, and be worth investing in yourself.

This story was originally published on BarBend. Read the original post here.

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Hiring a CrossFit Coach Helped This Guy Lose 100 Pounds and Build Serious Strength - menshealth.com

Your weight loss diet is unarguably the most important part of your weight loss regime. To add further weightage to this statement, let us quote a popular adage, weight loss is 80 per cent diet and only 20 per cent exercise as to shed pounds, it is very important to shed unhealthy junk and processed foods from your daily meals and start eating healthy. Eating right and working out daily will then bear fruit within weeks and youll start noticing positive and motivating changes on the weighing scale.

For 35-year-old Siddharth Shinde along with eating right, his friends also came forth as major sources of motivation. When I decided to lose weight, I weighed a whopping 112 kg and everyday was a struggle for me. Id almost given up on any hopes to lose weight as well but my best friend and trainer Puneet Rao along with my friends and family members constantly motivated me to keep going on, he says.

Their encouragement led me to start tracking my daily stats and progress, which kept me going and helped me shed 40 kg with the help of the below strict diet plan and workout routine.

Early Morning: A protein smoothie made from peanut butter, protein powder, oats, almonds and one banana

Breakfast: 5 egg whites + a multi grain bread sandwich made with lettuce, tomato and onions

Lunch: 1 cup of brown rice + 250 gm chicken + Salad (100 gm) + 1 small bowl of dal

Evening Snack: 1 banana and 5 almonds

Dinner: 250 gm chicken + Salad (100 gm) + 1 small bowl of dal

I gave up on chocolates, fried foods, aerated drinks and all forms of sugar once I started following this diet.

Id workout 6 days a week for about an hour and half. This workout comprised weight training and an additional 30 minutes of cardio.

ALSO READ: How to tailor a weightlifting program to your goals

1. One thing is for sure that losing weight is not that easy. You have to be patient and work towards your goal. Keep your diet in check, work out daily and also make sure you are sleeping well.

2. "More importantly, be kind to yourself. Your life is so much more than just the numbers on the scales. For me, it's about challenging myself to try to become the person I want to benot just in terms of fitness and health but in all walks of life.

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Phillip Schofield is the award-winning television presenter who has hundreds of thousands of fans across the UK. He appeared with co-star Holly Willoughby on This Morning last week to reveal his news about his sexuality. A secret he has kept for almost 27 years.

On Friday, Schofield emotionally revealed that he was gay in a lengthy social media post, before speaking about his sexuality to co-presenter Holly Willoughby on the show.

However, this is not the only secret that Phillip revealed in recent years.

Previously, the ITV presenter shared his weight loss secret with viewers of This Morning, crediting credited a simple diet plan for his weight loss and revealed he was able to lose an incredible amount of belly fat by following the plan.

Phillip is often seen enjoying a number of nights out with Holly Willoughby - most recently they enjoyed a night out at the NTAs - and they often indulge in plenty of freshly-cooked meals and sweet treats on This Morning.

READ MORE:Tom Watson: Former MP reveals secrets to 8 stone weight loss

But previously - in 2014 - Phillip revealed that he shed two-stone on one particular diet.

The 57-year-old told This Morning viewers he lost two stone and belly fat by following the 5:2 diet.

He later said: "I did the 5:2 diet and I was very happy with the results. I shrunk my stomach down and haven't put any of it back on.

It worked so well that it made my appetite really small, that I just eat sensibly now every day.

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Phillip embarked on the diet for two years - which saw him lose a whopping two stone and leave him at a trim 10st 13lbs.

What is the 5:2 diet?

The 5:2 diet is also known as an intermittent fasting diet, but where most common intermittent diets encourage slimmers to reduce daily calorie intake, the 5:2 diet is slightly different as its only part-time.

The basic rule for the part-time diet is that slimmers are able to eat what they want for five days of a seven day week, then dramatically cut the calories for two of the days.

It made headlines in 2013 when the intermittent fasting became the way in which many would lose weight.

People undertaking the diet are advised to eat a 'normal' amount of calories over the five days and just eat about 25 percent of the recommended daily intake on two of the days - usually about 500 calories for women and 600 for men.

Previously, Phillip also revealed that he used intensive pilates to keep him fit and retain his core of steel".

When Phillip was previously on Alan Carrs Chatty Man, he revealed that he was driven to drop to 11 stone after seeing himself looking a bit porky in a family photo.

He confessed: I do intensive pilates, I have a core of steel!

A lady [Jo Tuffrey] comes every Tuesday to our house and beats the c**p out of me, which is just brilliant. I've also got an exercise bike.

More recently, he showed off his pilate moves alongside his personal pilates trainer, Jo Tuffrey on This Morning.

Jo and Philip started with the roll down - which is a warm-up exercise that relives back tensions and stretches your legs.

We always start with the roll down, Jo said on This Morning.

Feet just hip-width apart. Hands down by the side. Take a nice deep breath in, the pilates expert instructed Phillip.

Take the chin towards the chest, and start to peel down vertebra by vertebra. Bend through the knees, and hands forward into your plank.

The expert revealed that the plank is a fantastic pilates pose for working in on the arms, and a person's centre.

So this is an all-over body strengthening exercise? Holly Willoughby chimed in to which the expert replied yes to.

Other moves they covered during the programme include; The Superman, Tricep Press, The Obloque and The Spine Curl.

Read more:
Phillip Schofield revealed his sexuality now the presenter revealed how he stays in shape - Express

By Carolyne B. Atangaza

Hadassah Were is a passionate traveller who could not travel for years because of her excessive weight. The mother of four embarked on a journey to lose weight and achieved her goal in three years using a combination of exercise and diet.

My dream has always been to travel the world and I could not do it before because I was overweight and airplane seats were torture. In 2013, I embarked on a radical weight loss journey which resulted in me losing more than 70kgs, Were recounts.

TurnaroundFor more than 10 years, Were struggled with weight loss and always came out on the losing end until that fateful day at her sons fourth birthday party when she crashed to pieces the chair on which she was sitting.

As I lay there helplessly waiting for people to come pick me up, I looked at my son. The embarrassment I saw in his eyes made me realise that my life as an overweight woman was not only sucking life out of me but was hurting those around me. I decided there and then to lose the weight at all cost. I had developed high blood pressure and always carried packets of medicines for my constant headaches, knee and back pains, she recounts.

Her decision was supported by her husband who had always encouraged her in her weight loss attempts. After every baby I would go on diets, do some exercises, and lose some weight only to pile it back on in a few weeks. I had my first son in 1999 and my last born in 2004 and never took the time to lose any of the baby weight so it crept up on me, and by the time I realised what was happening I was too far gone, Were relates.

No sugar, fatsIn May 2013, Were booked an appointment at Avane Clinic on Accacia Avenue to see Dr Chirag Kotecha to consult about the possibility of a stomach reduction. She was told it would be possible, provided she lost some weight.

I decided to start by cutting out the things I knew were wrong such as sugars and fats. By August I had lost 5kgs I was 135Kgs, she reveals.

At Avane, she was taken through a series of tests and was put on a protein and fruit diet and was advised to eat at regular times. For one year, I stayed away from carbohydrates. I started running marathons, exercises, and drinking plenty of water, Were reveals.

New dietWere has become a cautious eater preferring to stick to the safety of fruits and vegetables best eaten raw.

Weres tipLearn how to cookHealthy food can be boring but you can spice it up in different ways if you learn how to make a variety of dishes using the same ingredients.

Different exercisesWere says she runs, does kick boxing, dance aerobics and swimming. This way, she does not get bored with the fitness regimen.

Drink plenty of waterReplace soda, fruit juice, energy drinks, and other sugar-laden beverages with water. Water has zero calories and helps support body functions.

Read the rest here:
I lost more than 70kgs in three years - Were - Daily Monitor

When it comes to weight loss, you've probably heard, in more ways than one, to eat less.

There are three main types of weight-loss friendly foods you should focus on when cutting calories.

Credit: franckreporter/E+/GettyImages

It all comes down to calories in versus calories out.

And so on The focus of weight loss typically is to eat less, but what if you focused on eating more?

A major concern with the way we eat today is that we're filling up on a lot of foods that don't serve us well (i.e. fast-food, ultra-processed foods, foods high in sugar and saturated fats), and are falling short on the foods that not only provide us with the nutrition we need (fruits, veggies, whole grains, etc.) but that can actually help with weight loss, too.

If you're trying to lose weight (or just eat a nutritionally sound diet), here are three foods you should focus on getting in healthy amounts.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Eating has become overly complicated. Take one look at the vast amount of food products on supermarket shelves and you'll get a sense of why. The number of packaged goods, often overly processed and covered in marketing and nutritional claims sugar-free, fat-free, gluten-free, keto-approved, and the list goes on inundate us.

About 70 percent of our food and beverage supply is now considered ultra-processed, according to a July 2019 study published in Nutrients. This is concerning because research to date shows that consistently eating these types of foods is doing a number on our waistlines.

Observational studies (which show an association, not cause and effect) have found a connection between the increasing popularity of ultra-processed foods and the obesity epidemic. Researchers of a review paper published in December 2019 in Current Treatment Options in Gastroenterology looked at the research and concluded that these foods are contributing to weight gain and decreased satiety (feelings of fullness).

A small clinical study (which shows cause and effect) published May 2019 in Cell Metabolism had similar findings. The researchers in this study broke subjects into two groups: an unprocessed-foods group and an ultra-processed-foods group. They found that despite subjects being allowed to eat as much or as little as they wanted, and meals being matched for calories and macros, the people in the unprocessed-food group naturally ate about 500 calories less each day.

So how do we eat more whole foods? Well, most foods, even some of the healthiest, are processed in some way yogurt, oatmeal, chia seeds and so on. The issue here is ultra-processed foods those that are high in sodium and saturated fat, have a lot of added sugars and/or have artificial additives like sweeteners and coloring.

Here are some tips on how to swap whole foods for ultra-processed foods:

Fiber-rich fruits, veggies and whole grains are among the foods to eat to lose weight.

Credit: bhofack2/iStock/GettyImages

When we think of fiber, and eating more fiber, we typically think of how this nutrient helps keep us regular. But the truth is, the benefits of fiber go way beyond just digestion aiding in weight loss is another boon.

Fiber is on the list of foods to eat to lose weight because fiber-filled foods are typically lower in calories and are nutrient-dense, like fruits and vegetables, making them weight-friendly. And when you're eating more fibrous foods, you have less room for nutrient-poor foods that might be working against your weight-loss goals. Because fiber slows digestion and swells in your stomach (specifically soluble fiber), you feel fuller longer.

Adding more fiber to your diet is one of the easiest things you can do when trying to lose weight but the key is to try to get your fiber from whole plant-based foods first, versus more processed foods with added fiber although these will ultimately help with boosting your fiber intake too.

And this is something most of us can benefit from. About 95 percent of Americans fail to get enough fiber on a daily basis, according to a January 2017 report from the American Journal of Lifestyle Medicine. A September 2014 USDA report reveals that, on average, we're eating 16 grams of fiber per day. The recommended intake is 25 grams per day for women and 38 for men. As the 2015-2020 Dietary Guidelines for Americans outline, this shortfall is largely due to our lack of fruit, vegetable and whole-grain consumption.

So how do you get more fiber in your diet? Eat more weight-loss friendly foods: whole grains (like brown rice, oatmeal and whole-wheat bread and pasta), fruit and especially vegetables like asparagus, turnips, broccoli, artichokes, green peas and Brussels sprouts.

Protein-rich salmon and eggs are some of the best natural weight-loss foods.

Credit: Alexander Spatari/Moment/GettyImages

Getting adequate amounts of protein is crucial when trying to lose weight and for myriad reasons, as outlined in a June 2015 paper in the American Journal of Clinical Nutrition. First, protein is the most satiating nutrient (compared to carbohydrates and fat), and has been shown to help decrease overall calorie intake throughout the day.

Dietary protein is also a good food to eat to lose weight because it requires more energy to digest 20 to 30 percent of its usable energy is used for metabolism and storage compared to 5 to 10 percent for carbs and zero to 3 percent for fat. Getting adequate amounts of protein also helps your body hold onto lean muscle tissue, which is more metabolically active, keeping your metabolism up (and your body burning calories).

How much protein do you need? A December 2019 review paper published in Advances in Nutrition found that for most of us, the Recommended Daily Allowance of 0.8 grams per kilogram of body weight per day is sufficient. But if you're trying to lose weight or build muscle, you want to increase your intake to 1.3 grams per kilogram per day (keeping in mind that a kilogram equals 2.2 pounds). This shouldn't be too much of a stretch for most of us; we're currently eating 1.1 grams per kilogram, the study notes.

To put that into perspective: A 180-pound person who's trying to lose weight should get about 106 grams of protein a day.

If you're looking to up your protein intake, here are some of the best sources: eggs, salmon, white fish, chicken breast, tofu, farro, tempeh and beans.

Read more here:
The 3 Best Foods to Eat to Lose Weight - LIVESTRONG.COM

Friday, February 07, 2020 4:30 p.m. CST

By Lisa Rapaport

(Reuters Health) - - Obese teens who diet to lose weight may have more success if they also focus on getting enough rest, a small study suggests.

"Sleep deprivation may be associated with increased caloric intake, and decreased physical activity, resulting in obesity," said senior study author Dr. Juan Manuel Malacara of the University of Guanajuato in Leon, Mexico.

To see if extra sleep might make it easier to lose weight, researchers asked 52 obese teens to eat 500 fewer calories per day than usual. Then, they chose 25 teens at random to follow a personalized sleep plan designed to help them get up to an extra hour of rest at night, while the other 27 kept to their usual sleep routines.

After four weeks, teens on sleep plans increased their average sleep time by about 1.2 hours a night and lost an average of 2.1 kilograms (4.6 pounds). Without the sleep plans, teens only increased their sleep by about a half hour, on average, and they only lost an average of 1.2 kg (2.6 lb).

The results suggest that promoting extra sleep may help dieters succeed with weight loss, Malacara said by email.

"Sleep can influence the secretion of hormones that regulate appetite, (reducing) craving for food and (making people) more likely to be successful in cutting calories," said Tianyi Huang of Brigham and Women's Hospital and Harvard Medical School in Boston.

"More sleep will make people feel less sleepy or fatigued during the day, then people are more likely to work out more, leading to higher energy expenditure, which is good for weight loss," Huang, who wasn't involved in the study, said by email. "Sufficient sleep can also reduce stress, which is known to favor weight gain."

Beyond its small size, another limitation of the study is that researchers didn't follow the youth for longer to determine whether sleep might impact their odds of achieving sustainable weight loss. Researchers also relied on teens to report sleep time in diaries and didn't objectively measure how much they slept.

The study also didn't look at exercise, or at what teens ate.

In theory, however, better-rested adolescents might be more conscious about choosing healthier foods and less likely to succumb to the temptation of high-calorie, high-carb sweets and junk foods, said Anna Rangan of the University of Sydney in Australia.

"Shorter sleep duration increases the time available for eating, especially in the evening where sedentary activities, such as watching television, and snacking on highly palatable and energy-dense foods are common," Rangan, who wasn't involved in the study, said by email.

Parents may need to encourage teens to change their evening routines, said Kristen Knutson, a researcher at Northwestern University in Chicago who wasn't involved in the study.

"One way to improve the sleep of teens is to avoid bright light at night, particularly right before bedtime," Knutson said by email. "This includes light from smart phones and tablets - although getting teens to put these away at night may be challenging."

The effort is worth it, though, to avoid poor sleep becoming a lifelong problem, said Stacey Simon of the University of Colorado Anschutz Medical Campus and Children's Hospital Colorado in Aurora.

"Health habits learned in adolescence often continue into adulthood, so learning good sleep and eating strategies in adolescence is critical," Simon, who wasn't involved in the study, said by email.

The longer teens experience obesity, the greater the risk of future health problems such as cardiovascular disease and type 2 diabetes, Simon added.

SOURCE: https://bit.ly/371rU5i Journal of Adolescent Health, online January 23, 2020.

The rest is here:
Teens who need to lose weight should quit staying up so late - KFGO News

If you're worried that morning fasting will interfere with your cup of coffee, we have good and bad news.

"You can have coffee," says Sue Ryskamp, senior dietitian at Michigan Medicine's Frankel Cardiovascular Center. "But you can't put anything in your coffee. It has to be black. No sugar or cream."

Coffee isn't the only beverage you can have during your fast. Here's what Ryskamp recommends you can and cannot consume while fasting intermittently.

During your fasting window, it's no-cal drinks only, says Ryskamp. That includes regular or flavored water and unsweetened and herbal teas.

In fact, Ryskamp encourages people to drink some fluids during their fast in order to stay hydrated.

However, Ryskamp discourages diet soft drinks or anything else with an artificial sweetener, even though they're calorie-free. "I don't promote those because I don't like anything artificial," she says.

Researchers have also found that artificial sweeteners might make you crave sugar, which isn't ideal when you have to wait for many hours before you can eat.

Caffeine, on the other hand, like in coffee, might actually help you stave off hunger pangs by suppressing your appetite.

However, if you have high blood pressure, check with your doctor about your coffee consumption. Caffeinated beverages can cause your blood pressure to spike, which might not be an issue for someone with normal blood pressure but might be worth monitoring for people with elevated blood pressure.

There is an exception to the no-cal rule while intermittent fasting. If you prefer your coffee with cream and sugar, that's still on the menu with the 5:2 intermittent fasting method. The reason has to do with how you restrict your caloric intake.

The 5:2 method differs from the 16:8 method, where you're only supposed to consume calories during a certain period of time each day. The 5:2 method, however, doesn't restrict you to a certain time period. Rather, it restricts how many calories you consume for certain days of the week.

The 5:2 intermittent fasting method means that five days out of the week you consume a recommended amount of calories for your height, weight, age, and sex. But for two, nonconsecutive days of the week you cut your caloric intake down to about 20% to 25% of your recommended amount.

Therefore, you can consume whatever you like on the 5:2 method including a cappuccino at 8 am, if so choose. You just have to be aware of how that will count toward your total caloric intake on those two restrictive days.

Regardless of the various forms of intermittent fasting including alternate-day fasting, 5:2 fasting, and 16-hour fasting the goal is basically the same. By limiting the number of hours in which you allow yourself to eat, you're also limiting the number of calories you consume.

That means during the fasting period, you're not taking in any calories, which is why drinking no-cal fluids, like coffee, tea, and water, is OK as long as it contains no caloric additives like sugar or cream.

See original here:
Can you drink coffee while intermittent fasting? Yes, and other drinks you can have while fasting - Insider - INSIDER

If youve been thinking about giving CrossFit a chance to become a part of your weight loss regime then let 28-year-old Milind Pandurang Jagres amazing transformation journey guide your quest. Jagre tells us that at his heaviest he weighed 102 kg and was motivated by his friends to start leading a healthier life before things take a turn for the worst.

My life pretty much revolves around these 4-5 friends that I have, and when they realised that I was not the same person (physically) that I was once was, they did not hesitate to speak their mind. And, Ill admit that their taut and straightforward observation about my physique was a little harsh and hurtful but I knew it was coming from a good place, he says.

I actually still remember the day the realisation to lose weight and get fit hit me. It was January 5, 2019 - a Saturday. I usually get up late on Saturdays, around noon, and on this particular Saturday afternoon, the moment I woke up, I was short of breath. It got hard for me to get off my bed, so I had to roll myself over just to get out of my own bedthis was my tipping point, he adds.

I remember entering the bathroom and just staring at myself, my swollen face and my out of shape stomach for a good minute or two. This was when I decided enough is enough! How did I even let myself treat my body like this? It was time to turn things around. I weighed 102 kg in January of 2019 and now in February of 2020 I weigh 82 kg. To be honest, it was not an easy task to get where I am today. It took constant hardships and I also had to make some changes in my daily life.

If I had to categorise my efforts, I would elaborate them via the below four points.

It was my friend, Monika, who introduced me to the world of CrossFit. She also wanted to lose some weight and get fitter, and that's when CrossFit came to our rescue. Looking back at it now, the biggest hurdle for me before even starting to work out was to actually show up for the class. I dreaded going to the first session as I thought everyone would smirk looking at me, and how out of shape I was. But, surprisingly, none of that happened. I remember my fellow CrossFitters were so supportive. They even helped me perfect my squats, burpees, kettlebell swings, push-ups, pull-ups, etc.

QUICK READ: 7 types of squat variations to build strong, toned legs

Now, it doesn't matter how much time you spend at the gym working out, your fitness journey is incomplete without following a proper diet. Since Ive lost 20 kg, so many people have come up to me asking for workout advice and fitness plans, but only a handful of them have asked about my diet.

If you want to take away one thing from this story, it should be that food is equally important. I spent my entire 2018 travelling and eating out. If there was a new restaurant opening upI was there before anyone else. Unfortunately, that took a toll on my body and I was not the same person anymore!

This was the hardest area for me to improve upon as I was a huge connoisseur of tipple. I think alcohol was the biggest contributor to my weight gain. I knew, if I could overcome this obstacle, I would be able to improve my health in a better and quicker way than expected. I motivated myself saying if I could do CrossFit five times a week, I can surely give up on alcohol, or have it occasionally with friends!

This was the last and most important step in my fitness journey. It totally depends on your mental health, how strong you are and what challenges you can take in life. A year of CrossFit, occasional long hikes, eating fresh food and no sugar have helped me change my mindset and lifestyle in a huge way. About a year ago, my friend, Anupam, told me, "your body is your temple, you need to make sure that you take care of it properly." And since that day I havent indulged in anything that harms my body or comes in the way of my fitness journey. I take enough rest between workouts and runs. In fact, all my hard work from this past year has propelled me to target a 100-mile run under 24 hours in the year 2021.

As I mentioned, my entire workout schedule depended (and still depends) on CrossFit. Apart from CrossFit, I do not do any other workout, except running every alternate day. If I could create a list of all the exercises that I did (and do), theyd include:

- Stretching

- Bear Crawl

- Push-ups

- Pull-ups

- Squats (Jump & Air)

- Lunges (Walking & Jumping)

- Sprint

- Bike

- Row

- Kettlebell Swings

- Jump Rope

- Planks

- Burpees

- Dumbbell exercises (push-press, thrusters, biceps, triceps, snatches)

- Sled pushes

- Step jumps and box jumps

I am sure I am forgetting more than 20 movements but you get the gist, right?

The biggest contributor to my weight loss and fitness diet was a no sugar policy. I took significant measures to cut down my sugar level from moderate to low to almost zero. The only sugar that I intake is in the form of some fruits, which are natural sources of sugar.

Apart from this, I have stopped going out for food and mostly end up eating home-cooked and fresh meals.

If you want to walk through my typical diet for a day, I would break it down like this:

- 1 glass of lukewarm water with lemon juice and honey

- 1 glass of water before heading to work

- 1 glass of black coffee while driving to work

- 2 glasses of water before I start with my breakfast

Breakfast: It typically includes a honey wheat bread sandwich with 2 slices each of tomato and cheese. There is one layer of spinach between 2 layers of tomatoes

- 1 cup of black coffee before lunch

Lunch: This includes home-cooked food and a no-dressing salad

- 1 cup of black coffee after lunch

- 6 glasses of water throughout the day before hitting the gym

Post-workout: Fruit smoothie which includes strawberries, blackberries, blueberries, banana, kiwi, dates, spinach, protein powder and ice and water

Dinner: Home-cooked food which is usually roti, rice, and sabji

- 2 glasses of water after dinner and before calling it a night

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

- I do tremendous portion control. In the past, I have had trouble controlling my portions while eating delicious food. Now, it is part of my lifestyle and dietary habits. It has helped me keep my belly in shape and watching my weight too.

- I never, I repeat, never, eat unhealthy and frozen food. A good example of unhealthy food will be fast food such as hamburgers. I used to eat some frozen food, but I entirely gave up on them for good.

- I eat only seasonal fruits.

- I monitor my weight every couple days, which helps you to stay on track.

- I go to CrossFit three times a week (Monday, Wednesday, and Saturday), and try not to miss any sessions.

- I run four times a week (Tuesday, Thursday, Saturday, and Sunday). The distance ranges from 3 miles to as long as 10 miles depending on the week.

- I sleep at least 6-7 hours a day and I think I will increase this in future along with the number of miles that I run.

- I have cut down my screen time (Netflix, movies, etc.). I use that time to read books and further strengthen my knowledge on fitness.

The most important thing to keep in mind is that you wont see any results in a day or two. Good things take time, all you can do is work harder every day. The biggest thing that worked for me was - planning things out. So, if you want to get fitter, I would highly recommend planning things such as your diet and exercise routine. Also, stick to this plan. You will be surprised to see the positive differences and changes over the period of months and will thank yourself. I will also recommend not overdoing stuff, and taking necessary rest and sleep.

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 20 kg with the help of this diet & CrossFit routine - GQ India

Obese teens who diet to lose weight may have more success if they also focus on getting enough rest, a small study suggests.

Sleep deprivation may be associated with increased caloric intake, and decreased physical activity, resulting in obesity, said senior study author Juan Manuel Malacara of the University of Guanajuato in Leon, Mexico.

To see if extra sleep might make it easier to lose weight, researchers asked 52 obese teens to eat 500 fewer calories per day than usual. Then, they chose 25 teens at random to follow a personalised sleep plan designed to help them get up to an extra hour of rest at night, while the other 27 kept to their usual sleep routines.

After four weeks, teens on sleep plans increased their average sleep time by about 1.2 hours a night and lost an average of 2.1 kilograms (4.6 pounds). Without the sleep plans, teens only increased their sleep by about a half hour, on average, and they only lost an average of 1.2 kg (2.6 lb).

The results suggest that promoting extra sleep may help dieters succeed with weight loss, Malacara said by email.

Sleep can influence the secretion of hormones that regulate appetite, (reducing) craving for food and (making people) more likely to be successful in cutting calories, said Tianyi Huang of Brigham and Womens Hospital and Harvard Medical School in Boston.

More sleep will make people feel less sleepy or fatigued during the day, then people are more likely to work out more, leading to higher energy expenditure, which is good for weight loss, Huang, who wasnt involved in the study, said by email. Sufficient sleep can also reduce stress, which is known to favour weight gain.

Beyond its small size, another limitation of the study is that researchers didnt follow the youth for longer to determine whether sleep might impact their odds of achieving sustainable weight loss. Researchers also relied on teens to report sleep time in diaries and didnt objectively measure how much they slept.

The study also didnt look at exercise, or at what teens ate.

In theory, however, better-rested adolescents might be more conscious about choosing healthier foods and less likely to succumb to the temptation of high-calorie, high-carb sweets and junk foods, said Anna Rangan of the University of Sydney in Australia.

Shorter sleep duration increases the time available for eating, especially in the evening where sedentary activities, such as watching television, and snacking on highly palatable and energy-dense foods are common, Rangan, who wasnt involved in the study, said by email.

Parents may need to encourage teens to change their evening routines, said Kristen Knutson, a researcher at Northwestern University in Chicago who wasnt involved in the study.

One way to improve the sleep of teens is to avoid bright light at night, particularly right before bedtime, Knutson said by email. This includes light from smart phones and tablets although getting teens to put these away at night may be challenging.

Here is the original post:
Teens who need to lose weight should quit staying up so late: Study - Business Standard

From the very beginning, Pandurang Mahadeo Kumbhar was an athletic person and used to love playing sports. However, when his sedentary work-life started taking a toll on his health, he decided to take charge. He lost a massive 23 kilos in just 5 months and regained his health. His weight loss journey is all the proof you need that anything is possible with sheer determination. Read on. Name: Pandurang Mahadeo KumbharOccupation: Software Validation LeadAge: 37 years

Height: 5 feet 4 inches

City: Bangalore

Highest weight recorded: 85 kgsWeight lost: 23 kgsDuration it took me to lose weight: 5 months

The turning point: Owing to my incredibly hectic lifestyle and sedentary job, my weight had touched a whopping 85 kilos. Since I had always been fit and healthy, the fact that I had gained a lot of weight really pained me. I was aware that I had become overweight and needed to get back in shape as soon as possible.My breakfast: Nothing

My lunch: I eat my lunch at 1 pm. I follow two meals a day diet plan as suggested by my dietician. It includes 1 chapati, a portion of rice, 1 vegetarian or non-vegetarian curry and lots of green salad and sprouts beans. I take only a cup of green tea in between two meals.

My dinner: Same as my lunch. I have my dinner latest by 8:30 pm.

Pre-workout meal: Nothing

Post-workout meal: Nothing

I indulge in: I did not have any cheat day in the last 5 months.

My workout: My workout routine is as follows:

For the first month, I ran for 10 kilometres every day and tried to cover it in 90 minutes. I took it up a notch in the second and third month and started running for 15 kilometres every day. After that, I made it a point to start cycling for 15 kilometres in addition to running. As of now, I have covered 2100 kilometres in just 5 months

Low-calorie recipes I swear by: A plate of cucumber salad

Fitness secrets I unveiled: I have realised that running is one of the forms of working out! So I make it a point to run as fast as I can.

How do I stay motivated? Whenever I feel like I am straying from the path of fitness, I make it a point to look at my old pictures. They are enough in itself to stay inspired and lose weight. Moreover, I used to wear size 38 trousers and XXL t-shirts earlier and now I can wear a size 28 pants and small size t-shirts. This feeling is INCOMPARABLE!

How do you ensure you dont lose focus? While friends and family members kept me motivated to stay fit and healthy, reading Times of Indias weight loss stories and Dr Dixits WhatsApp group also motivated me to lose weight and get back in shape.

Whats the most difficult part of being overweight? Battling unsolicited rude comments was one of the worst aspects of weight loss. I was body-shamed by people around me which made a huge dent on my confidence levels. Moreover, I wasnt able to everyday tasks with the same ease and it really bothered.

What shape do you see yourself 10 years down the line? Over the years, I want to achieve a V-shaped physique like Hrithik Roshan. What are the lifestyle changes you made? I made a couple of lifestyle changes and made sure to follow them strictly. Some of them are:

1.I completely gave up sugar and carbonated drinks

2. I made it a point to include protein-rich food items in my diet.

3. I started having a cup of green tea

Read this article:
Weight loss story: My t-shirt size changed from XXXL to S! Heres how - Times of India

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