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I used to make New Year's resolutions. Well, one resolution specifically. For most of my adult life, I've been unhappy with the size of my body, and disappointed by the numbers on my bathroom scale. So every year, I would vow to myself come January 1st that this would be the year. The year I lost the weight, and kept it off.

If American news media is to be believed, I'm firmly in the majority. On lists of the most popular New Year's resolutions, "lose weight" is almost always at or near the top. And it often shares space with its cousins, like "get in shape" and "eat healthier," which seem innocuous and even empowering on the surface but what are we really picturing as the outcomes of those goals? More often than not, the mental image is the same: a visibly slimmer body.

If December is the supposed month of excess, then January has been anointed the time of penance for those excesses. The food media I consume has once again turned its attention from sugary, fatty treats to demure portions of vegetables; the health-and-wellness publications I follow are chock-full of diet tips and fitness trends. The implication is that we're not doing these things because we take delight in them; we're doing them to offset the damage of the season before. And even places that usually eschew talk of bodies and weight will slip in casual comments about holiday-related waistline growth, and the need to trim that right back down.

It's no secret that America has a puritanical streak, where the sins of the flesh say, indulging in foods deemed morally unworthy must be corrected via deprivation and discipline. This plays right into what intuitive-eating advocates refer to as "diet culture," an all-encompassing paradigm that equates morality with health, health with weight loss, and weight loss with dieting. And so "New Year's resolution" is all too often synonymous with "diet resolution," and thus with "weight-loss goal."

For people like me, wrestling with a history of disordered eating, this makes January a particularly exhausting time of year. As someone whose eating-disorder recovery is still relatively new and fragile, I've had to cut myself off from most of my usual food-and-culture media consumption even outlets I otherwise like and trust because of the pervasiveness of casual weight-loss talk. Even while researching this column, I had to be very careful about which headlines I read and which ones I scrolled past.

Even for people who don't share my fraught relationship to food and body image, the pervasive focus on resolutions-as-weight-loss-goals is an unwelcome reminder of the blurry line between "taking care of one's body" and "striving to shrink one's body size." We've come a long way since 2011, when writer Lindy West announced "Hello, I Am Fat" as if it were a public provocation. There have been chips made in the wall the increasing visibility of larger bodies in American media, the rise of anti-diet narratives and movements like Health at Every Size. But the monolithic notion that "health" equals "thinness," and "getting healthy" means "losing weight," stands. And the moral judgment of fat bodies particularly, though not exclusively, fat women's bodies remains remarkably persistent, year after year.

It's easy to suggest opting out, and focusing on other methods of measuring health muscle strength and tone, absence of pain and fatigue, feelings of fullness and well-being after meals. But even these things are fraught; when I recently Googled "anti-diet," the third result was a SELF Magazine article proclaiming it "the healthiest diet you could ever be on" as if there were simply no way to pursue health without being on some sort of diet, even one that rejects the notion of dieting altogether.

We are steeped in a cultural narrative that relentlessly brings discussions of health back to systems of eating, and thus to deprivation, and thus to the shrinking of bodies. New Year's resolutions are just one of many ostensibly wellness-related phenomena that have become Trojan horses for body-shaming and fatphobia. Plenty of ink virtual and literal has been spilled about the harm done by this mindset, and whether long-term weight loss is even possible, let alone beneficial.

I'm not interested in rehashing those arguments here; I am not trying to make a case against dieting, or weight loss, or New Year's resolutions. I am simply a person with a body I don't always take care of as well as I could, and habits I struggle to find the motivation to change. I feel the clean-slate energy of the new year, and wonder whether it's possible to set intentions for the health of my body not its size, or its appearance, but its health without getting sucked back into a cycle that's done me so much harm for so long.

After so many years of resolving to lose weight, I've given up on making New Year's resolutions, at least for now. For me, it's safer to step fully away from the hamster wheel, rather than trying to run in the opposite direction. I have friends who have taken varied approaches to the challenge of setting health-and-wellness intentions without falling into the diet-culture trap: choosing an aspirational word to organize their year around, or a physical accomplishment to tick off their list by the end of the year. Some are totally comfortable making resolutions focused around improving physical fitness or rebalancing food intake, without the associated assumption that their bodies will shrink in the process.

I'm not there yet; the droning of diet culture in January is still too loud for me. But in the meantime, I've stopped beating myself up for entering each new year dissatisfied with the body I have, and have given up trying to shrink my body size in the name of health. It's a step towards reclaiming the intention-setting of the new year, in a way that strengthens my body rather than shaming it.

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January is the month of body shaming. I'm tuning out. - The Week Magazine

Perhaps you've seen this scenario on TV: An entertainera self-proclaimed hypnotiststands on stage, arms open, and invites people from the audience to join him in the spotlight. The hypnotist then takes out a pocket watch and slowly oscillates it in front of the volunteers' eyes. "Sleepy...you're getting v-e-r-y sleepy," he says.

Minutes later, he snaps his fingers. One person starts barking like a dog. Snap! Another starts unbuttoning her pants. The audience laughs as the group on-stage gets sillier and sillier.

This is, of course, the stereotype of hypnosis, which is why using it for something as serious as weight loss might sound far-fetched. But believe it or not, many people have sought out hypnotists to help them adjust their relationship to food and fitness. And many people have found great success.

It begs the question: When this technique is facilitated by a medical professional, like a psychologist or psychiatrist, does it look like what we see on stage?

Answer: Nah. "People often confound hypnotherapy with stage hypnosis for entertainment, and in reality, the two have very little to do with one another," says Samantha Gaies, Ph.D., a licensed clinical psychologist at NY Health Hypnosis and Integrative Therapy, who works with individuals who want to lose weight or heal eating disorders.

Here's what clinical hypnosis is really aboutand how it can help you change your lifestyle for the better.

When someone is trying to make a major change in their life, like overcoming obesity, there can be a lot to think about: What foods you should be eating, how you should exercise, and where you'll feel safe enough to exercise, for example. Certain judgements or fears might get in the way of forming long-term habits that could transform a person's health.

"I usually describe hypnosis to my patients by likening their current minds to a hamster wheel," says Dr. Gaies. "There's nonstop movement or thinking, yet that thinking doesn't typically get them very far when it comes to making impactful changes."

So, what a clinical hypnotherapist aims to do is guide their patients into a relaxed state yes, called a tranceusing a number of techniques that vary from deep breathing to visualization.

Contrary to popular belief, a trance won't have you trudging around like The Walking Dead. In fact, most of us enter a trance when we are daydreaming or doing a routine task. In these moments, our "hamster brain" stops spinning and we become less focused on our to-do list or daily stressors. Once in that trance state, Dr. Gaies walks her patients through series of exercises to help them get in tune with their desires to change.

In hypnosis, you're really trying to motivate the brain to make changes.

"Hypnosis is effective because it allows people the opportunity to slow down the analytical and intellectual chatter in their minds to more easily access and focus on what is deeper down and most important to them," says Dr. Gaies.

In other words, hypnosis can help people tap into their subconscious brain, which largely influences our habits.

"The subconscious brain is where a lot of our behaviors and motivations are," says Tony Chon, M.D., a certified hypnotherapist and general internal physician at the Mayo Clinic in Rochester, MN. "In hypnosis, you're really trying to motivate the brain to make changes."

Hypnosis is not a magic bullet, so don't walk into a hypnotherapy session and think you'll start shedding pounds at the snap of a finger. As Dr. Gaies says, hypnosis is a tool that can help break patterns of thinking that prevents someone from developing healthier routines. It's those lifestyle shifts that will lead to weight loss over time.

Most people who approach hypnotherapy are already preparing themselves to make lifestyle adjustments, such as altering their food choices or buying a gym membership, says Dr. Chon.

"Oftentimes people who are struggling with weight loss or eating disorders tend to feel stuck in a cycle of overindulging or being sedentary, which is then followed by self-blame and shame," says Dr. Gaies. "This type of pattern is usually fueled by other emotions or experiences, so we [my patients and I] tend to explore those aspects of their life within the context of a session. Diet and exercise then tend to come more easily to those who engage in hypnosis since they have shifted their underlying thoughts and feelings to more helpful patterns of thinking."

But if someone is entirely depending on hypnosis to achieve their weight loss goal, "that might be a little more difficult," he says (putting it nicely). To see lasting results, Dr. Gaies recommends multiple sessions. "As you learn how to go more deeply down, you'll feel more in touch with your wants and needs, which creates a more heightened sense of autonomy and independence."

While there are studies that claim some people are less "suggestible", or more resistant to hypnosis, Dr. Gaies says that everyone has the potential to benefit from this type of therapy.

"As long as someone is open to the idea that a deeper state of relaxation is possible and they are willing to let go, hypnosis is a fantastic tool," she says. "One fact that often interests people is that individuals who are more creative and score higher on intelligence tests can more readily reach a hypnotic state."

Hypnotherapy can be helpful not only for people who want to those weight, but also for those who want to quit smoking, ease chronic pain, treat mental illness, or overcome phobias.

For most people, there are no negative side effects. If anything, hypnotherapy might not work and the most negative thing you'll experience is disappointment.

However, some doctors warn that hypnosis can be dangerous if youre suffering from a serious psychiatric condition. If you are suffering from psychosis, an organic psychiatric condition, or an antisocial personality disorder, it's best to consult with a psychiatrist before trying hypnotherapy.

Multiple studies show that hypnosis has helped people achieve moderate weight loss.

In 1996, researchers at Oxford found that patients who received stress reduction hypnotherapy lost more weight than a control group that only received dietary advice. In 2014, scientists in Italy studied the effects of hypnobehavioral and hypnoenergetic therapy on women suffering from obesity. Both treatments improved their weight, BMI, and eating behaviors.

While you can find many success stories in literature, remember that most of the individuals who made strides incorporated other weight loss strategies like consuming less calories.

Do your research. "You have to be careful in terms of who you are working with," says Dr. Chon. "Know in your state exactly how hypnotherapy is regulated because it can get kind of murky." And in booking someone, aim for a licensed psychologist or psychiatrist. Without trust and expertise, hypnosis could be a waste of your time, money and emotional investment.

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Does Hypnosis Work for Weight Loss? - What Is Hypnotherapy? - Prevention.com

Setting unrealistic goals is not the answer to shedding pounds

By Cliff Mehrtens

Losing weight is high on many peoples plan to improve their health in a new year. But those resolutions often dissolve before spring arrives.

Shedding pounds and keeping them off isnt easy. Or quick.

Obesity is associated with serious health risk, including diabetes and heart disease. It can also seriously diminish your quality of life. Nearly40 percent of American adults are obese(have a body mass index of 30 percent or more), according to the National Institutes of Health.

Amanda Smith, a registered dietitian atNovant Health Bariatric Solutionsin Winston-Salem, examined five common weight-loss mistakes, and some better alternatives.

Its easy to tell yourself Ill lose 30 pounds by Valentines Day, or Ill be the slimmest person at the high school reunion.

Solution:Set smaller, incremental goals. Realize that even with small amounts of weight loss, you can see benefits to your health, such as lower blood pressure and better blood sugar control for patients with diabetes, Smith said. One to two pounds of weight loss per week is what we consider to be healthy and safe weight loss.

Youve heard the claims bordering on unbelievable eat as much as you want, lose 10 pounds the first week, all you need is this pill or cream, etc. The names are catchy, too, including Werewolf Diet, Five Bite Diet, Hot Dog Diet, Baby Food Diet and Sleeping Beauty Diet.

A lot of fad diets promise a large amount of weight loss in a short period of time, Smith said. A big, hot one weve seen lately is theketo diet,and a lot of people think Oh, I can eat all the bacon and cheese I want to. It becomes appealing to eat foods that on other healthier plans theyre told to eat in moderation.

Solution: A diet asking you to give up entire food groups is usually a red flag that its a fad diet instead of a sustainable diet. Avoid restrictive diets because youll miss nutrients that a balanced diet provides. Stick to a well-rounded plan over a longer time span.

When youre skipping meals, youre not giving your body enough of the nutrients we need to survive, Smith said. Food is our fuel. So, just like you have to have gas in your car to go somewhere, we have to have fuel in our bodies to perform our best, whether its at work, at home, with our families or exercising.

Solution:Fuel your body correctly all the time and keep moving through exercise. Depriving your body of protein, for example, can limit muscle growth, bone health, and your immune system.

That one number (your weight) can be very discouraging sometimes, but its only a small indicator of health, Smith said. There are a lot of other indicators, so I encourage people to look at their non-scale victories.

Solution: Dont obsess about weighing yourself every day, because fluctuations can lead to frustration. Plus, its an easy number to monitor at home. Be more aware of the numbers you cant see and measure daily your blood pressure, cholesterol levels, and blood sugar level. If they improve, youre helping your overall health.

Exercise, even in massive amounts, by itself isnt enough. Youve got to mix in correct foods, and avoid thinking that overexertion is helpful.

Theres the saying You cant outrun your fork, Smith said. It doesnt matter how much exercise youre doing, if youre not eating healthy in conjunction with it, its unlikely you can burn enough calories to see significant weight loss.

Solution: Recovery days are important when youre exercising. Listen to your body. Be consistent, but dont overdo it and risk injury. Eat healthily, so your body is nourished when you ask it to exercise.

Smith also offered these weight-loss tips:

Avoid claiming youll never eat XYZ again, ever. An occasional doughnut or cheesy lasagna is OK

Realize that change takes time, she said. Almost any food can fit into a healthy diet. It just comes down to how much and how often youre eating those foods. Dont categorize by saying These foods are good, these foods are bad.

One meal is not going to make you or break you, Smith said. Every meal you have the opportunity to make a good choice. Even if you ate a cheeseburger at lunch doesnt mean you have to eat pizza at dinner because you already blew it. At dinner, you can eat grilled salmon and broccoli and its all good.

Your brain, and entire body, use sleep to rejuvenate. The long-term effects of routinely not getting enough sleep can include being at higher risk for high blood pressure, increased blood sugar levels, obesity, and heart problems.

Learning to relax can slow your heart rate, lower blood pressure, improve digestion, maintain blood sugar levels and increase blood flow to your major muscles. Some popular techniques that can help slow your pace include deep breathing, massage, and meditation.

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The 5 worst ways to lose weight in 2020 - Mint Hill Times

Intermittent fasting dominated 2019 ranking number one in Google's most-searched diets of the year. But 2020 might be the year of the HMR Program, according to U.S. News & World Report, which ranked the diet first for fast weight loss. We're just not so sure this is a good thing.

The HMR Program features pre-packaged meals and weight-loss shakes that are delivered to your door.

Credit: 5PH/iStock/GettyImages

The Health Management Resources Program, better known as the HMR Program, is a pre-packaged food plan created about 30 years ago by Dr. Lawrence Stifler. It's been tested and continues to be used as a weight-loss approach in clinical settings. Many hospitals like NYU Langone Health, UC San Diego Health and Henry Ford Health System in Detroit use HMR as a weight-loss program at their facilities.

The program touts "easy and convenient meal delivery" while providing you "a break from making any food decisions." There are three plans to choose from; the most basic includes digital support and a starter kit of meals and shakes, and the program claims that it can help you lose 12 pounds in just three weeks. On the higher end, there's a plan with digital support plus in-person support plus all of the HMR weight-loss foods, and that one claims to help you lose between 28 to 38 pounds in just 12 weeks.

The HMR at Home Program plan provides 1,200 to 1,500 calories each day and is broken into two phases.

During the first phase, you're allowed to eat three HMR shakes, two HMR entrees and five servings of fruits and vegetables each day. You stay in phase one until you reach your goal weight or until you're ready to have less structure in your diet. A sample day on phase one might look like:

If you're still hungry at the end of the day, the program recommends having an HMR pudding or bar to satisfy your snack craving.

Phase two, which is supposed to last four to eight weeks, is a transition phase where you begin to eat less HMR-specific foods and begin to incorporate healthy "non-HMR low-calorie foods."

On the HMR program, especially during the first phase, you are encouraged to only eat HMR foods along with fruit and vegetables. The website has a database of recipes, but they all call for specific HMR foods that you then add to. One example is an Italian Tomato Bisque recipe which calls for combining the HMR Lasagna with the HMR 500 Chicken Soup along with canned stewed tomatoes, Molly McButter (yes, you read that right) and fat-free sour cream.

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!

As with anything, there are positives and negatives to this diet. In our opinion, though, the bad outweighs the good. Here's our breakdown.

The Pros:

Any diet that claims you'll "lose weight quickly" while making you 100 percent reliant on their foods to do so is one where you should proceed with caution. Especially when those foods are high in sodium and subpar ingredients and you're encouraged to limit any part of your social life that may center around food.

We understand the desire to lose weight quickly, but what is the point if it's not sustainable? Instead, a slower, more long-term approach that includes focusing on whole foods versus ultra-processed foods and shakes is the healthier route to go.

Indeed, researchers in a study published May 2019 in Cell Metabolism broke a group into two: An ultra-processed group and a less-processed, more whole foods group. Both groups were given the same amount of food to eat each day (matched for calories), but the processed group naturally ate about 500 more calories each day and ended up gaining a pound over the course of two weeks.

Shifting away from relying on ultra-processed foods and eating a healthier, whole foods-based diet may be better for our health and our waistlines in the long run.

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What to Know About the HMR Program for Weight Loss - LIVESTRONG.COM

SAN ANTONIO When considering having bariatric surgery to lose weight, there are two options: the gastric bypass, or the most popular one in the US, the gastric sleeve.

"I struggled with my weight since I was about 30, so that's been about 15 years now," said Sandra Diaz who had the gastric sleeve surgery in December of 2018. She told us, "The actual breaking point I was watching my great-nephew and he was two at the time. He got up and went towards the fireplace, and I couldn't get up fast enough to get him. Luckily, he didn't get hurt."

Her doctor is Dr. Kent VanSickle. He's the Division Chief for general and minimally invasive surgery at UT Health San Antonio, and the Medical Director for the University Health System weight loss program.

He said, "It's a procedure where the stomach is stapled with a stapling device into a much thinner narrower stomach which restricts the amount of food and volume of food that a patient can eat."

Besides weight loss, other bariatric surgery benefits include long-term remission for type-2 diabetes, improved cardiovascular health. It can eliminate obstructive sleep apnea, joint pain relief and relief of depression.

Diaz told us, "I had high blood pressure and I was prediabetic. As soon as I got out of the hospital, my blood pressure was stabilized. Within my three month check-up, my A-1 C was lower. By my five month check-up, I was no longer prediabetic."

Diaz says having the surgery is not taking the easy way out like many think. You still have to work hard to lose the weight afterward, and it doesn't work for everyone.

She added, "It's a tool, it's not an easy fix. It's not, you have the surgery, you are going to lose the weight. You still have to work at it. It just helps you."

For more information about family health call 210-358-3045. You can also find the rest of Wear The Gown stories, just go to WearTheGown's website.

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Wear The Gown: Life-saving gastric sleeve surgery - KENS5.com

What is the Sirtfood diet?

The Sirtfood diet was developed by UK nutritionists Aidan Goggins and Glen Matten, who published a best selling book on the topic back in 2016. It promises to reduce inflammation, lengthen your life span, turn on your "skinny gene" and help you lose seven pounds (three kilograms) in seven days. It claims that eating specific foods will interact with a group of proteins found in the body called sirtuins (SIRTs), which are involved in a wide range of cellular processes including metabolism, ageing and circadian rhythm.

Aside from consuming a range of "sirtfoods" the diet involves stages of calorie restriction, which is also said to help the body produce more sirtuins. During the first three says calorie intake is limited to 1,000 per day, sourced from three green juices and sirtfood-rich meal. For the rest of the week, calorie intake is boosted to 1,500 per day from two juices and two meals. The second phase lasts 14 days and advises three balanced sirtfood rich meals a day along with one sirtfood green juice. Long-term its proponents recommend eatingmeals with as many Sirtfoods as possible.

You can get a complete list of sirtfoods recommended on the diet within the book.

NutritionistRick Hay tells Women's Healththat some upsides of eating plenty of Sirtfoods is an increase fibre intake and the substantial amount of micronutrients called polyphenols can improve heart health. But the cons outweigh the pros.

"While restricting your calories and certain food groups generally leads to weight loss in the short-term,"nutritionistRick Hay tells Women's Health. "The Sirtfood diet is quite restrictive it focuses on calorie counting and requires you to cut out major food groups. You will also need to downsize your portions, especially in week one. Another downside is the fact that the diet may lack essential nutrients such as calcium and iron."

Research onmice, yeast and human stem cellshas examined the role that sirtuins play in extending life span but these can't necessarilybe extrapolated to humans. When it comes to the Sirtfood diet, there's been no long-term human studies on whether consuming Sirtfoods have any health benefits or weight loss results.

"If youre not used restricting your food intake during the day, you may also experience nausea, dizziness, difficulty concentrating, fatigue, and headaches," Hay warns."If youve ever suffered with an eating disorder or had a complicated relationship with eating in the past, its best to avoid getting on the Sirtfood Diet wagon just incorporate more of Sirtfoods into your diet and cut out processed foods and sugar and exercise several times a week."

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The Sirtfood Diet: What Is It And What Are Its Weight Loss Benefits? - Women's Health

Juice diet, low-carb, keto, clean eating, alkaline diet, fasting, low-fat, baby food The list of fad diets promising weight loss miracles and quick fixes seems to go on and on.

January is a popular time to overhaul our eating habits, for obvious reasons, but 90% of us will abandon our chosen diet by the end of the month.

Deprivation diets might help us to initially shed a few pounds but they are really setting most of us up to fail, according to Aberdeen-based nutrition coach Graeme Tomlinson.

Fad diets come in all different forms. What they all have in common is that they require a calorie deficit to work but they have their own extreme ways of doing that which is more marketable, he says.

The ultimate reason people fail at dieting is that their diet wasnt sustainable or they lacked motivation.

Rigid diet schedules are as likely to lead to anxiety, guilt and discouragement as they are to weight loss.

Graeme, also known as The Fitness Chef, first set out to debunk dieting myths on Instagram where his no nonsense approach to food has won him half a million followers.

Now in a new book, Eat What You Like and Lose Weight for Life, he aims to cut through the marketing maze of diet culture to lay out in simple terms what we need to do to shed the pounds.

Its about understanding what youre eating as opposed to listening to all the dieting myths out there, he adds. This is empowering people with the basic facts so they can have as flexible a diet as possible, which means they are more likely to enjoy it and succeed. There is no good reason why you need to rip up your current eating plan and adopt a completely different new one. Its about making informed choices and smart changes.

Despite the multi-billion-pound dieting industry, Graeme stresses that the key to losing weight is simple: achieving and maintaining a calorie deficit. Losing weight doesnt need to be unenjoyable. You can still eat all your favourite foods as long as you achieve your calorie deficit by consuming fewer calories than you expend, he explains.

Its important to include every, single food that you enjoy at some point because, when we ban things, we tend to crave them more and that will eventually lead to excess.

Carbs, fats and sugar are allowed but its about understanding what it means when you eat them and doing so in moderation.

I want people to have a more laid-back perspective on weight loss and understand the basics, because calories in vs calories out is really all you need to know.

There are many online calorie deficit calculators including my own at fitnesschef.uk which will help you quickly work out your daily and weekly calorie and protein requirements for weight loss.

Simply type in your age, gender, weight, height and how active you are and it works out the calorie requirement to maintain your current weight, then a percentage is deducted to create a calorie deficit ie how many calories you have to cut in order to lose weight. I recommend following a 15-20% deficit from maintenance calories.

For example, if your total daily energy expenditure is 3,500 calories, to achieve a 15% deficit, your new daily calorie target to achieve fat loss would be 2,975 calories. The easiest way to sustain a calorie deficit is by gradually reducing it over time. Its important to think about the long-term and be patient rather than going for a quick fix. And as you lose weight, remember to keep recalculating your daily calorie intake to continue losing fat. The leaner you become, the harder it is to lose fat at the same rate.

Remember: once youve reached your weight goal you can eat more calories as part of your maintenance plan.

There are multiple calorie-tracking apps available to help you log your consumed calories. Tracking your calories across the week rather than a day means you can be more flexible.

If your calorie target for fat loss is 2,000 calories per day, change this to a target of 14,000 per week. If you go over your daily calorie target, you havent failed because you can have less on the other days.

Over the past 30 years or so the consumption of carbs has been vilified by those who believe that carbs impact on body fat more than any other macronutrient. But overall calorie balance will define fat loss, not carbs. A 2018 review of rates of fat loss in low-carb vs low-fat diets found they were virtually the same when calories and protein were equated.

Despite what youve heard, sugar is not bad. We just like to blame an easy target for our problems. Sugar is a simple carbohydrate found in many natural foods, such as fruit, and in processed foods, such as cake. Eating high volumes of sugar-rich foods lacking in protein and fibre may contribute to becoming overweight but only because you are likely to eat more of them as your body will digest them faster and burn fewer calories while doing so. And remember protein burns more calories during digestion.

Intermittent fasting is a popular fat-loss strategy. Research suggests that intermittent fasting results in fat loss, but this is because the fasters ultimately simply reduced their calorie intake. Intermittent fasting helps some people eat within their calorie deficit, while others find it too difficult. Do what works for you.

A large handful of fruit-and-nut mix with a health-branded smoothie serves as a nutritious snack, which many think will benefit their weight. Yes, a portion of McNuggets and a large Coca-Cola is viewed as a terrible choice that will make you fat. But this fast food option has significantly fewer calories and more proteins. You can eat fast food and lose weight as long as you consume it within your daily targets and understand that you should still focus on whole foods most of the time.

Small changes can reap big rewards. For example, using 15ml of olive oil a day for cooking equates to 135 calories. Over a year, thats 49,275 calories and approximately 6.3kg/1 stone in body weight. Using a cooking spray or, even better, a non-stick pan instead will help you reduce your calories with minimal sacrifice.

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Eat what you want and lose weight: Nutrition coach Graeme Tomlinson's top tips on how to enjoy shedding the pounds - The Sunday Post

In my last article I talked about the missing piece of the weight loss puzzle the skills of behaviour change. Now, maybe missing is the wrong word, lets just say in my experience as a coach and gym owner its often undervalued and overlooked.

With changes to our health, our fitness, or our waistline, there are really two questions: Can I do it? And Do I want to? It comes down to ability and motivation, so a person could hire a coach or do some research and improve their skills and abilities with regards to exercise and nutrition, but without understanding and appreciating that change management is also a skill, the odds of achieving the goal plummet.

So, lets start with the components of behaviour change and how we can apply it to the desire to transform our health and fitness. The technical term for behaviour change is self-regulation and Dr. Roy Baumeister, a Social Psychologist at the University of Florida, one of the foremost experts on behaviour change (and the researcher responsible for the concept of willpower as a muscle) lists the ingredients of self-regulation as:

In order to change we need a clearly defined standard, something to align with. Standards can be cultural, political, philosophical or even spiritual. Belching by the campfire is perfectly fine (even a little competitive with my family), but not so acceptable during a classroom lecture, or a sermon in church.

This is measurement. Tracking and measuring the thing were looking to change. With exercise, lets say youve decided to walk or run, it could be time, distance, or speed, (the distance over time) If you want to change something you need an initial measure and some feedback to make sure that actions you take are having the desired effect.

Better known as willpower, this is the strength we exhibit in resisting actual temptation and sticking to our plans for change. Its the power to pass-up something that we want, but that we understand might not be in our best interests. It may, or may not be like a muscle, but there are definitely strategies to boost it when we need it.

This is the need to take action. Its the internal (or external) driver for taking whatever actions we take. When it comes to food, hunger is our motivation to eat, its unfortunate that it isnt always the primary reason This is where we can really apply our strategies and techniques to stay on task.

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HAWTHORNE: The missing piece of the weight loss puzzle? - BCLocalNews

By Michael B. Sauter and Samuel StebbinsJanuary 8, 2020 4:41 pm

For the nations largest companies, a highly-recognizable name can be an extremely valuable asset. However in the face of a public relations disaster, declining revenue, or major changes in consumer preference, a high-profile brand name can become a liability. In these cases, rebranding with a new name can be necessary to turn corporate fortunes around.

24/7 Wall St. reviewed 15 of the biggest corporate name changes in recent history. This list focuses on name changes that were responses to urgent financial or public relations problems. Some of these companies may not be around today had they not rebranded. Here is a look at the brands that will disappear in 2020.

Some of these companies changed their brands to more effectively represent their range of products and services. For example, Weight Watchers changed its name in 2018 to WW to better communicate that the company offers a wider array of wellness products than just weight loss aid.

In other cases, a companys brand had been so tarnished by scandal or associated with an industry held in increasingly poor regard that the name had to go. The Lance Armstrong Foundation changed its name to Livestrong Foundation after the company founder and namesake was outed for use of performance-enhancing drugs.

In other instances, long-term business failure or changing cultural values led to a name change for these companies. But often, a single incident and the resulting fallout was enough to precipitate a name change for these companies. These are the biggest corporate scandals of the last decade.

In a few rare cases, the name changes were not made from a financial or public relations perspective, but a legal one. One well-known entertainment company on this list was forced to change its name due to a trademark violation.

Click here to see the companies that were forced to change their names

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Companies Forced to Change Their Names - 24/7 Wall St.

It seems the abundance of food and drink from the holidays has many people thinking about setting some personal goals around health and fitness in 2020.

So if you made a resolution around losing weight, registered holistic nutritionist and counsellor Julie Mancuso has advice to help you hit the reset button.

People often resort to various fads and/or diets as quick fixes to lose weight, particularly in the new year, explained Mancuso.

Fads come and go, and their results are rarely sustainable in the long-term.

What are some of these fads? Mancuso said the three most recent weight loss fads are as follows: keto diet, plant-based diet, and intermittent fasting.

There are pros and cons from each one, said Mancuso.

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An alternative would be a wholesome, nutritionally-balanced, sustainable method that can result in healthy and permanent weight loss.

For some, its a simple matter of adjustments to the foods portions which, in many cases, are disproportionate.

Typically, many people tend to eat too many carbs in proportion to vegetables and sources of protein, she explained.

Learning about the proper proportions of these can go a long way in achieving some form of balance.

Mancuso recommended the now-standard 50 per cent or even slightly more of a variety of nutrient-rich and fibre-laden vegetables, approximately 30 per cent of lean protein aimed at keeping you full for longer, and the rest can be devoted to carbs such as brown rice, sweet potatoes, and quinoa.

Fats, the healthy ones, should be dispersed throughout as well, added Mancuso.

So whats the bottom line?

Each case is different because we are all different. This is precisely the reason why man fad diets fail, Mancuso said.

Thorough personalization is what sets the stage for healthy weight loss, not a one-size-fits-all approach.

Mancuso recommended educating yourself first with reliable choices online or by visiting your neighbourhood nutritionist or dietitian.

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