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The Med diet was the easiest to stick to (Picture: Getty)

A new study has found that intermittent fasting may help you lose more weight in the short term, but the Mediterranean diet is both healthier and easier to stick to.

Researchers found the Med diet is the most effective way to lose weight overall because more people were still sticking to it a year after starting than with other diets, like the paleo or 5:2.

Six in ten (57%) were still on the Med diet at the end of the year.

This compared to 54% of those who chose the 5:2 diet and just 35% who opted for the paleo caveman eating plan.

And, because a healthier diet isnt only about losing pounds, the Med diet presented other health benefits too. People saw big improvements in their blood pressure and glucose levels reducing the risk of cardiovascular disease and diabetes.

Following the diet encourages consumption of fruit, vegetables, whole-grain bread and cereals, legumes, nuts, seeds and olive oil with moderate amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Our participants could follow the diets guidelines more closely than the fasting and paleo diets and were more likely to stay with it after the year, as our retention rates showed, says co-lead author Dr Michelle Jospe.

The Mediterranean diet varies, but generally itshigh in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.

Co-lead author Dr Melyssa Roy added: In the real world, the one right way to lose weight and eat right is that you can find what suits you the best, and whatever diet is the best is the one you stick to.

If you choose something that suits you, and is basically a selection of healthy foods, and perhaps eating a bit less often, you can actually get real-world benefits and just live a normal life, and lose weight and see improvements in your health.

The study also found that people who managed to stay on an intermittent fasting diet where they ate a quarter of their normal calories on two days of the week lost slightly more weight.

Those following the fasting plan lost an average of nine pounds of 12 months, compared to an average of six pounds on the Med diet.

The study also showed expensive weight-loss products or ongoing dietitian advice werent really necessary.

The aim of the study was to look at how effective all three diets were in a real world setting, where participants self-selected which diet they wished to follow, without any ongoing support from a dietitian.

You can actually just choose a particular way of eating and apply it to your own life, says Dr Roy.

These people just literally got given advice on how to follow a diet then got left alone and then at least half of them actually managed to lose an amount of weight that from a medical point of view is clinically significant.

This work supports the idea that there isnt a single right diet there are a range of options that may suit different people and be effective.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches the best diet is the one that includes healthy foods and suits the individual.

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The Mediterranean diet is the healthiest way to lose weight long-term - Metro.co.uk

Slimmers lose twice as much weight on the 5:2 diet as those who try Cavemen style paleo regimes, research suggests.

A study comparing popular modern diets found that fasting regimes - which typically cut calorie intake to around quarter of regular consumption, two days a week - were the most successful.

Over the course of a year, dieters shed an average of nine pounds.

Those on the paleo '' diet - which focuses on heavy consumption of meat - dropped just four pounds. Meanwhile, those on the Mediterranean diet lost six pounds on average, scientists found.

The findings, published in the American Journal of Clinical Nutrition, come from Canadian research on 250 dieters.

Scientists found the Med diet - which encourages consumption of fruit, vegetables, whole-grain breads and cereals, legumes, nuts, seeds and olive oil - was the healthiest regime.

Those on the diet, which severely restricts red meat and limits consumption of fish, chicken, eggs and dairy - saw significant improvements in their blood pressure and glucose levels.

Such changes cut the risk of heart disease and diabetes.

Dieters were also more likely to stay on the diet, with 57 per cent still on it after 12 months.

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Slimmers on 5:2 diet lose twice as much as weight as those trying 'Paleo' - The Telegraph

Jessica Simpsondrops another bombshell in her upcoming memoir: She popped diet pills for two decades after being told by a powerful male record executive to lose weight.

The 39-year-old singer and fashion designer has made headlines for years over her fluctuating weightand looks in general, was famously ridiculedfor wearing unflattering "mom jeans"in 2009. Last September,Simpson revealed she lost 100 pounds six months after giving birth to her third child, daughter Birdie Mae Johnson.

In 2010, the singer toldOprah Winfrey that no, she has never battled an eating disorder, saying,"I've tried every fad diet, every diet there is, but never to the extent where it's unhealthy."

In her memoir,Open Book, she says that on her 17th birthday, she auditioned forTommy Mottola at Columbia Records, and thathe offered her a record contract...and told her to lose 15 pounds, adding, "That's what it will take to be Jessica Simpson." At the time, the 5'3" singer weighed 118 pounds.according to People, which has been publishing excerpts of the book.

"I immediately went on an extremely strict diet, and started taking diet pills, which I would do for the next 20 years,"Simpson says in the book.

Mottola has not commented on Simpson's remarks.

She says in her book that after she got famous,she said she"started to hear voices when I was alone at night, waiting for the sleeping pill to kick in...'Do more sit-ups, fat ass.'"

"People couldn't stop talking about my weight fluctuating," Simpson told Winfrey in 2010. "It would bother any woman, I would think. The fact that I was famous last year for gaining 10 pounds is ridiculous and it's really sad."

"I just didn't want to feed into it," she added. "I didn't want people to let people know it was affecting me...it's a really hard thing for me to talk about because I celebrate women of all sizes and I think we're all beautiful. I do believe it is something that comes from within, and something you have to find within yourself to be comfortable with yourself."

Owen Kolasinski/BFA/REX/Shutterstock

Also in Open Book, Simpson revealsshe was sexually abusedby the daughter of a family friend, used to have analcohol addiction, and also opens up about past relationships with ex-husbandNick Lachey and ex-boyfriendJohn Mayer.

Open Book hits stores on February 4.

WatchE! Newsweekday mornings at 7 a.m.

Excerpt from:
Jessica Simpson Reveals She Took Diet Pills for 20 Years - E! NEWS

ARKPORT This time of year, were all looking for a fast and easy way to lose weight and theres no shortage of suspicious claims out there.

Fad diets create a buzz because they often promise just that. But anyone who is serious about losing weight and maintaining a healthy lifestyle shouldnt be fooled. Katie Ferraro, MPH, RDN, CDE, nutrition expert for TOPS Club Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, provides five sound reasons to avoid the fad diets and eat sensibly instead.

Water Weight Is Not Fat Loss: The initial weight loss with most fad diets is water weight. It is easily gained back and then some when normal eating resumes.

Carbs Are Still King: Glucose is the preferred energy source for your body and brain. Healthy sources of carbohydrates, like fruits, vegetables and whole grains, are optimal to fuel your body. Keep in mind: Nobody ever gained weight from eating raw veggies.

Slow and Steady Wins the Race: Research indicates that 1 to 2 pounds per week is the ideal rate for sustainable weight loss. Your friends may be losing over 5 pounds per week, but they will likely regain that and more.

Your Diet Shouldnt Deprive You: To truly follow some of the craziest fad diets out there, you would never be able to eat at a restaurant or enjoy food at a social event. The way you choose to craft a healthy diet should fit into your real life rather than being a barrier to living a full life.

The Scale Isnt All That Matters: When you eat healthy foods and exercise more, not only does your weight drop, but other metabolic measurements, such as blood pressure, cholesterol levels and blood sugar, will improve. A fad diet might help you shed pounds quickly, but if its raising your cholesterol and stressing you out, the weight loss isnt worth it.

TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded more than 70 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a Real People. Real Weight Loss. philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information. TOPS has members male and female, age 7 and older in thousands of chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is $32 per year in the U.S. plus nominal chapter fees.

Local chapters meet in Arkport, Hornell, Canisteo, Dansville, Wellsville and Bath.

To find a local chapter, visit http://www.tops.org or call (800) 932-8677.

Link:
Local TOPS Club offers five reasons to forgo fad diets - Hornell Evening Tribune

The start of a new year can mean many things; it can mean the chance to change careers, pick up a new hobby, or rid yourself of all your worst habits.

A new decade, on the other hand, is a whole different ballgame.

Many are heralding 2020 as the year for a change, and what better way to kick off a new decade than by becoming the healthiest you can be?

Oddly enough, watching telly this January can help you do it, as there are plenty of shows out there aiming to help viewers on their way to losing weight and saving money. Heres how to follow the Nut diet from Save Money: Lose Weight!

Screenshot: Save Money Lose Weight S2 E1 ITV Hub

In the first episode (Thursday, January 23rd) of Save Money: Lose Weight, they introduced viewers to a variety of diets. From the intermittent fasting diet to the intensive Nut diet.

But it was the latter which really captured the attention of viewers.

This meal replacement diet is new to the UK and the sachets of replacement shakes have just hit the shelves.

And 34-year-old nanny (and hopefully mum-to-be) Sarah was the guinea pig for this hardcore diet.

The drastic diet revolves around replacement meals with Nuts keto shakes. It is a flexible diet dependent on how quickly you want to shed the weight.

The premise of the Nut diet is that your calories are limited to 1,200 per day which is enough to shed some weight as is and, of course, no alcohol.

You replace meals with Nuts 200 calorie shakes and the meals you dont replace have to be low-calorie options (coming in at under the daily intake). Some of Sarahs meals included Pad Thai zoodles, lamb meatballs with courgetti, and burgers (no bun) with salad.

Screenshot: Save Money Lose Weight S2 E1 ITV Hub

Over the course of 28-days, Sarah carried out the diets 1-2-3 method.

On her first day, Sarah replaced just one meal with a Nut shake lunch while she enjoyed breakfast and dinner as usual.

The second day she swapped out breakfast and lunch for two shakes; the third day, Sarah only had the Nut shakes.

This cycle is repeated until the four weeks are up.

Currently, the Nut diet is holding the top spot as the best value for money.

Sarah lost 2 stone over the 28-day period, taking her from 20st 10lbs to 18st 10lbs.

As she spent just 266.97, that means for every pound Sarah shed, she spent just 9.53.

To find out more about Nut and to buy their products, head over to their website.They have all kinds of tips and tricks to help you on your way to success and the reviews on their site are glowing theyve five stars across the board!

Screenshot: Save Money Lose Weight S2 E1 ITV Hub

WATCH SAVE MONEY: LOSE WEIGHT SERIES 2 THURSDAYS AT 8.30 PM ON ITV

AND GET FREAKY WITH US ONINSTAGRAMANDFACEBOOK

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How to do the Nuut diet Save Money Lose Weights 1-2-3 method explained! - Reality Titbit - Celebrity TV News

Mama Junes weight loss journey started great but ended up being a pious effort.

In 2020 the reality star from Here Comes Honey Boo Boo ran off with her troubled boyfriend Geno Doak amid their crack cocaine arrest. This might explain why in February 2019 she gained all the weight back ( revealed in the From Not To Hot trailer). Mama Junerose to fame on the back of her daughter Alana Honey Boo Boo Thompson, who was the star of a reality show that was hugely popular on both sides of the Atlantic.

In November 2015, Mama June told Daily Mail that walking helped with her weight loss. Her thoughts on walking three to five miles per day were: Once you get started with the kids you dont think about it, she said. Youre walking and youre like Ive already walked three miles!'

The former Here Comes Honey Boo Boostar underwent gastric sleeve surgery in 2016, dropping down to a size 4 from 460 pounds!

Mama June underwent bariatric surgery, having part of her stomach removed as part of a sleeve gastrectomy, in 2016 and reportedly lost more than 300 pounds thanks to the surgery. Dieting and her personal trainer, Kenya Crooks also influenced the weight loss.

But her struggle didnt stop magically in 2016. The months that followed her gastric sleeve fitting, June was still prone to bingeing on rich, calorific foods which made her vomit in agony.

During an episode of Mama June: From Not To Hot (March 2017), she confessed that:

Im joining a small weight-loss support group. Although I got rid of out all my junk food, it would be great to get some help to keep the weight off long-term. I mean, Im really nervous about walking into a room of people I dont know and talking about my overeating. Im scared, but Ive got to do something.

In addition to her significant weight loss, she underwent cosmetic surgery, spending a reported $75,000 towards getting a boob job and skin removal surgery to nip and tuck 9lb worth of excess skin on her stomach, arms and neck to look slimmer all over.

The Mama June weight loss news became a huge deal and she even bagged a reality TV show, Mama June: From Not to Hot. This aired on We TV on February 24, 2017. The second season premiered on January 5, 2018.

In 2018, Mama June sadly put on weight. She tried to break into the glamorous world of adult beauty pageants, and turned to a keto diet to help her shift the extra pounds.

Keto, which champions a diet low in carbohydrates and high in good fats and protein, is good for weight-loss as it forces the body to burn its own stores of fat rather than quick and easy glucose in the form of carbs and sugar.

Ive tried the keto diet Its like, cheese, eggs, protein, meat. And you honestly lose weight with that so its not that bad. June said in a BUILD Series interview in the summer of 2018.

However, in May 2018, a trailer for the second series of From Not To Hot showed that Mama June was back struggling with her weight after piling on 25lb from her previous lowest weight.

Her rumoured spiralling drug addiction is a stark contrast to her healthy looking appearance in her most recent selfie.

The TV personalitys raw and emotional post comes after she faced a turbulent year which appeared to be a downward spiral as she got caught up in drugs, gambling and faced issues with the law.

Junes trouble began when she was arrested and charged with possession of a controlled substance and drug paraphernalia. Along with her boyfriend Eugene Edward Doak, the couple were arrested for allegedly having crack cocaine and a crack pipe on them.

Geno was also charged for domestic violence/harassment.

See below a before and after of the coveted Mama June weight loss image:

In 2018 Mama June went on the Keto Diet.

Adding that she had never been a big fan of bread or pasta, Mama June went on: Im not here to tell people how to diet, because everyones different, but I know what has worked for me. I think people just dont need to give up, and I think thats what happens with a lot of diets nowadays. Ive done that.

She added that her focus now had to be on regaining the vision shed lost in both eyes, explaining: I can lose the weight, I know that. And I know I dont want to go back over 200lb. Im paying more attention to it.

Mama June reportedly gets cravings when the kids go to bed, but thankfully Pumpkin is nocturnal enough to keep her in check. Im up late at night most of the time, but I tell her like, Momma, you cant do that,' Pumpkin, her daughter told Entertainment Tonight.

I have to show her [previous] pictures of herself sometimes, and shes like, I cant even believe thats me. Im like, If you dont stop eating that junk, youre going to go right back!'

As an adult, June struggled with being morbidly obese, weighing 460 pounds at her heaviest. So it doesnt come as a surprise that with all that reality tv money, Mama June decided to undergo weight loss surgery after regular dieting caused her to faint and put her at risk for some other health problems.

Mama June shed 90 pounds, and reportedly wanted to lose another 80 pounds in order to reach her goal weight.

Dr. Christine Ren-Fielding, who has not specifically treated Mama June, told the paper that the reality stars gastric sleeve surgery is a bit different from traditional gastric bypass surgery. It sounds horrible that youre amputating 80 percent of the stomach, but your digestive tract stays completely intact, unlike gastric bypass, which attaches the small intestine directly to the top of the stomach. The gastric sleeve is sort of like changing from a shirt to a spanx.

Dr. Christine also adds that just because the surgery is done, it doesnt mean that the work is over. Shell go on a liquid diet for months following the procedure, After that, its still up to [Mama June] to maintain a healthy lifestyle. People still have to eat healthy and exercise, or the weight will creep back. But think of how much easier it is to exercise after youve shed that first 80 pounds.

Mama June also got a little help losing weight from one particular area: she underwent a procedure called cool sculpting to remove her double chin after losing a whopping 150

During the summer of 2016, she went on Botchedbut didnt get the news she wanted: she was still a little too obese to undergo surgery to remove excess skin.

Her daughter Pumpkin told Entertainment Tonight, Her stomach started looking gross [after losing a lot of weight]. It was hanging from where she lost so much weight, and her arms and her chin, so she got [the skin on] her stomach removed.

Her daughter Pumpkin also revealed that Mama June had cosmetic surgery on her breasts. She got her boobies done, the daughter said. She went from a 44 long to a 36 up.

Mama June gained her spotlight as the proud plus-size mum of child beauty queen Honey Boo Boo. Clearly, her weight loss has been a love-hate journey (relatable except for the drugs). As easy as it is to get into media headlines, its a 1000 times harder to do the hard work and discipline it takes to lose weight.

Originally posted here:
Mama June Weight Loss History and Transformation - Daily Hawker

Stephen Brashear/Getty Images SEATTLE, WA - OCTOBER 07: Quarterback Jared Goff #16 of the Los Angeles Rams in the first quarter against the Seattle Seahawks at CenturyLink Field on October 7, 2018 in Seattle, Washington. (Photo by Stephen Brashear/Getty Images)Less than a year after starting Super Bowl LIII, former Los Angeles Rams center John Sullivan looks nothing like an NFL lineman.

A NFL safety, maybe.

Sullivan said he has lost about 70 pounds in less than a year. He posted a picture to his Instagram account of his new physique this week, and its pretty astonishing.

Sullivan posted a post-workout picture and said hes down to 240 pounds. It seems like he might be even lighter than that. Sullivan was listed on NFL.com at 312 pounds. Hes on the left:

Heres Sullivan before Super Bowl LIII and during the 2017 season:

Former teammates might not even recognize him.

Other offensive linemen have dropped a ton of weight immediately upon leaving the game. The most prominent example is former Cleveland Browns tackle Joe Thomas, who is on NFL Network now and is much thinner. Former Carolina Panthers tackle Jordan Gross and San Diego Chargers center Nick Hardwick also had a shocking amount of weight loss right after leaving the game.

Linemen have to maintain a high weight to survive in the NFL, and that often includes unhealthy eating habits. Some of the players who have lost weight after leaving the game cite concerns about their long-term health as a reason for slimming way down.

Sullivan played nine seasons with the Vikings and Rams, starting 125 games. The Rams declined his 2019 option and like many players, the 34-year-old Sullivan faded out of our consciousness. He didnt hold a retirement press conference or anything, but its clear from the current picture above that he is retired.

Playing in the NFL isnt good for anyones health, and especially linemen who are 300-plus pounds. Sullivan wont play again, but he probably feels a bit better.

More from Yahoo Sports:

Related slideshow: Best of conference championship games (provided by imagn)

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Sullivan, who started Super Bowl last year, is latest lineman to lose massive amount of weight - msnNOW

OSHKOSH, Wis (WBAY) -- An Oshkosh man is hoping to inspire others who are trying to keep their New Year's resolution to lose weight on track.

Justin Sosnoski is a regular inside the Oshkosh YMCA, and it's been that way for years.

He's come a long way from a childhood filled with bad eating habits, inactivity and video games.

"I was always the fat kid from probably age 6 all the way through high school. My peak was 352 pounds when I was 18 years old," says Sosnoski.

After graduation, Justin decided it was time for change.

"I never had that vision where I was going to be obese as an adult. I wasn't going to live that life, so I always had that dream," recalls Sosnoski.

Justin started with just a few simple goals: eat healthier and become more active.

"Riding my bike around the neighborhood one time, that was a huge achievement, and then the next step was riding my bike across town to my parents' restaurant. And I just started walking around the neighborhood. I'd do one lap and then I'd push myself, well, let's do two laps. I got to the point where I was walking in the early going 15 miles a week, and at my peak I was walking 40-something miles a week," says Sosnoski.

A year-and-a-half after tipping the scale at 352 pounds, Justin weighed in at 170, a weight loss of 182 pounds.

He had surgery to remove the excess skin and started lifting weights to tone up.

Now 29, Justin has maintained his weight through basic exercise and healthy eating.

Through Instagram and Facebook, he's hoping to inspire others.

"Any kid that maybe was in my shoes, 18 years old, you're obese your whole life, doesn't have to be like that, but also if you're 50 years old, you don't have to see 60 at the same weight; it's never too late to change. Number one thing with fitness is, you never have the body. It's always your rent is due every day, so you can get in crazy shape and in three months that could be a past memory, so every day rent is due," says Sosnoski with a smile.

Read more from the original source:
Oshkosh man hopes to inspire others through amazing weight loss - WMTV

Do any of your New Years Resolutions involve losing weight? Exercising more? Sneaking more self care into your day?

If any of these apply to you, there are healthy ways to achieve these resolutions and turn them into a way of life. Instead of dreading the ideas of losing weight and exercising more, think of it as learning how to eat cleaner and be more active. There isnt a clear answer to anyones goals, but here are some words of wisdom from people in the profession on how to crush your goals while being mindful of how you are achieving them.

There are countless ways to lose weight, but it is important to have the perspective that youre simply switching to a healthier lifestyle. Diet culture is based on people doing different diets to fit into the thin ideal. If you dont fit the mold, you are negatively stereotyped.

Before diving into healthy eating, registered dietician nutritionist and certified intuitive eating counselor Tyler Rolling said people should question why weight loss is a goal in 2020. She asks students why theyre trying to lose weight and if self worth or fitting in is the motive, because she said losing weight wont fix that.

When people have weight loss as their New Years resolution, I want to know what part of you doesnt feel good enough, Rolling said. Because thats what your resolution should be on, self love and compassion.

Rolling promotes intuitive eating as a healthy way to start the new year because for her, its about creating an authentic health model for an individual.

Intuitive eating is about discovering your body and relationship with food, a landscape that is always changing.

She begins by exploring a students ideas and beliefs about food. Then, she finds out which foods the student likes and have nutritional value. Rolling calls it dropping out of your mind and into your body. She advises students to become familiar with their own hunger and fullness cues as well as which foods satisfy them. If kale doesnt satisfy you, it wont motivate you to stay on your health kick.

Making sure you honor your hunger and respect your fullness, Rolling said. I emphasize getting in touch with hunger cues because too often people forget to eat or are restricting food which leads to overeating.

She tells students to eat every few hours to help with blood sugar and overeating. Starving during a busy day at school leads to overeating and cravings because our bodies crave fatty and sugary foods when we are starving as a survival mechanism. She advises bringing snacks to school, especially ones with high fiber and protein because that keeps you fuller longer. This could include trail mix, dried fruit or a protein bar.

Intuitive eating is a healthy approach to altering your lifestyle because its not a surface level, quick fix. It is personalized knowledge about yourself that can change your life. Eating foods you dont like and having personal obstacles in the way makes those habits unsustainable. The easier the lifestyle change is, the more likely you will succeed.

There is a learning curve and it can be challenging, Rolling said. Self discovery is empowering. If you can be that much of an expert about your body and enjoy eating, that is powerful.

If you want to learn more or to change your lifestyle, students can call Well-being & Health Promotion to book an appointment with Rolling or request group presentations by visiting their website. Rolling does free, one-on-one sessions with students.

Health is a giant puzzle with a ton of pieces. There is mental, emotional and physical health to be aware of and everything that can impact those such as stress, minimal sleep and eating habits. Rolling said a balanced diet leads to a healthy lifestyle which means being too lax or too rigid wont help.

Its all about balance and showing yourself compassion, Rolling said. Compassion is important because we wont always eat in line with our values, but instead of beating yourself up about it, by showing yourself compassion, you are more likely to engage in the preferred behavior next time.

Rolling mentioned how real change doesnt happen quickly, its a process. We forget about the journey, but that is where everything happens.

One of the biggest methods people talk about for losing weight is exercising. It is great for productivity, mood and health improvements, but that doesnt mean you need to get an expensive membership at a fancy gym to enjoy these benefits. Although that is an option, there are a million ways to work more exercise into your day.

Personal trainer and business owner Brian Tabor works at the Aztec Recreation Center. His business, Strong Made Simple, is based on helping people build strength, fitness and confidence.

He recommends people create a list of opportunistic exercises that they could incorporate into their everyday lives, such as parking on the opposite side of campus, jogging up ramps or taking the stairs. He also said if you are starting out at home, you could set a sticky note on your counter, and every time you pass it, do 10 counter push ups or 10 jumping jacks. Walking is also a great outlet because it burns calories without taxing your body too much. Tabor said it doesnt strain your mental energy and can be very restorative.

If walking is your choice, you could get an app that tracks your steps. Apple watches and Fitbits track your activity throughout the day, and iPhones have a built-in Health app that tracks steps, stairs and other movements throughout the day. Having a step count goal for the day might motivate you to make the walk to your furthest class. Some other daily health hacks include standing and maintaining good posture because this keeps your blood flowing and engages your core muscles.

Fitness accounts on Instagram are also a helpful outlet if you listen to the right ones. Many accounts can lead followers on or have complex workouts that seem impossible, but there are some truthful ones.

Instagram, and any social media, is one of those places where people only post their best selves, Tabor said. Its hard to find those people you can follow who are willing to be open and share their worst parts as well.

Tabor said to be aware that these kinds of accounts sometimes use surgery, filters and edits to look perfect. He encourages students and others to use the locator tool on Instagram. By searching the Aztec Recreation Center location, you can connect with people who are here and have similar goals as you. The gym is a social support network along with an exercise space. Using Instagram to connect with gym buddies can motivate you and make gym time a social, fun experience.

An example of an online inspiration who shares her journey is Kayla Itsines. She has her own fitness program called Bikini Body Guide, designed to show women that a bikini body is every type of body. She is also a trainer for the SWEAT app where she does workout challenges. She has sets of home workouts if you are looking to incorporate 5 to 20 minutes of home exercise.

If you have an Aztec Recreation Center membership, they offer classes you can incorporate into your week such as yoga, cycling, barre and pilates. There are also intramurals to join, or active clubs.

To achieve your exercising goals and to form healthy habits this new year, Tabor stresses self compassion and showing up. He said to not beat yourself up because that can create a shame spiral. To him, the most important thing is to show up because thats how to turn exercising into a habit. Consistency is key.

Its always great when people want to get started, but people tend to overdo it on goals, Tabor said. Set realistic goals. Have goals that are focused on actions instead of results.

Tabors final tip is to get good at one thing and then add another. Small steps are great for progress and confidence. When you have that confidence and feel strong, add another exercise to your day or routine. He also said to combine rewards and pain to continually motivate yourself. A reward could be watching a new Netflix series on a treadmill, and pain could be making a $20 bet with your buddy to go to the gym five days a week.

Overall health is a balance between mental, physical and emotional health. Mental health habits are just as important as exercise habits. Making space for yourself in your life is a necessity if you want a healthy balance.

Psychologist and Associate Director of the counseling center Dr. Martin Doucett stresses balancing sleep, exercise and nutrition. He said once you have that foundation you can build from there. Also, be constantly checking in on your psychological and emotional state to see if those are in a good place.

Physical health is absolutely connected to our mental and emotional health and well being, Doucett said. If anything is out of whack in those areas, it will affect your overall functioning.

Creating these self care goals for the new year is a great way to start somewhere, but continuing them past the first few weeks or month may prove to be challenging. Doucett said to take your goals and break them down as much as possible. This will make your goals more specific and achievable.

Then, you have to be mindful of your behavior because changing bad habits can be difficult. Doucetts tip is to keep your goals at the forefront of your mind by having reminders on your phone, writing down your goal-related achievements every week and checking in with a coach or friend.

He said routines, support and habits can all help with turning goals into a lifestyle. Consider motivating yourself by joining a group centered around your goals or getting a mediation app that reminds you to stop and breathe. Being aware and conscious of your goals and behaviors is a step for success. If you dont hold yourself accountable or have someone else keeping you accountable, it can be easy to forget and fall back into old habits.

Little self care routines can make all the difference in the world, Doucett said. When you are trying to start new wellness habits, you really have to make it a priority and schedule it. You have to find support for it. You have to enroll people in supporting you to maintain new behaviors.

Another important tip is to have realistic goals. Doucett said it is common for people to take on more than they can handle, and then they blame themselves for failing. When this happens, he said it is important to adjust your goals and accept those adjustments.

When students hit a bad place, they think they arent good enough, but its just how much they have on their plate. Dont beat yourself up for not being able to take 21 units and work two jobs, Doucett said. Pay attention to your body and it will tell you what it can and cannot do. You have to do what your body and mind can tolerate.

He said self care is always important, but the older you get, the more important it gets. People need to balance work, rest and recreation activities to engage in a healthy lifestyle. If you dont have that balance, adjustments become necessary.

The counseling center encourages students to call the centers main phone number on its website. The center does a phone screening to evaluate what services you would benefit the most from. They offer individual counseling, group therapy and connections to resources in the community.

View original post here:
How to switch resolutions to healthy lifestyles - Daily Aztec

Its the picture that very nearly broke the internet. Captured holidaying on the Caribbean island of Anguilla earlier this month, the 31-year-old singer Adele looked almost unrecognisable having lost a reported seven stone. So how did she do it?

Last week, Adeles one time personal trainer Camila Goodis spoke to Lorraine Kelly on theLorraine show, and speculatedthat The Sirtfood diet, devised by celebrity nutritionists Aiden Goggins and Glen Matten in 2016,is the main cause of Adele's weight loss.

I believe that shes now into working out more, but ninety per cent of what she did was diet, said Goodis. Its pretty intense, this diet, they do a lot of green juice and only eat 1,000 calories a day.The recommended daily calorie intake for women is2,000 calories.

The basic premise of The Sirtfood Diet is to focus on a list of approved Sirtfoods, which includekale, red wine, strawberries, dark chocolate (minimum 85% cocoa), turmeric, walnuts and the little known herb lovage, to name a few. These food groups are believed to activatesirtuins, a group of seven proteins ranging from SIRT1 to SIRT7, that have been found to protect cells, and regulate inflammation, metabolism and the aging process.

In theory, scientific studies on the effects of SIRTs have shown that increased levels of the proteins can aid weight loss. One study, published by the US National Library of Medicine National Institutes of Health in 2016, found that activation of SIRT1 aided a mean weight-loss of 11.7 per centover the course of fivemonths in lab animals.

Read more:
Green juices, hypnotherapy and Pilates: everything you need to know about Adele's weight loss - Telegraph.co.uk

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