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Sure, we know the weather outside is frightful, but to be honest, what happens in the wellness zeitgeist around this time of year is even scarier. After all, tis the season of New Years resolutions. While all the sponsored Instagram posts, marketing emails, and banner ads will soon be pushing for you to get back on track, get back in shape, burn off those holidays, and on and on, I really hope that you will ignore them. In fact, I hope that you wont make any really big, majorly life-altering fitness-related resolutions. Let me explain.

You might think that I am over-analyzing the messages, intentions, and intricacies of it all, but, that is exactly what Im trained to do. Yes, I am a part of the fitness industry as an instructor and influencer, but I also have a Ph.D. in public health and have studied behavior change and chronic disease prevention extensively. And, yes, I want you to take my classes and prioritize your health, but more so, I want to help you incorporate movement into your daily life for better health outcomes and longevity. Like, for the rest of your life. So, when I say that I dont want you to make huge fitness resolutions, its not that I dont want you to win; in fact, its that I want you to actually win. And I want you to keep winning, every day, regardless of which date the calendar says and which ads pop up as you do your holiday shopping. The issue is, you (really, we) are often set up to fail when it comes to resolution season.

Heres what happens: We are in the ~most wonderful time of the year~ with all the holiday parties, family gatherings, festive foods, decorations galore, shopping, dashing around on our respective holiday missions. Indulgence is one of the prominent themes of the season. Actually, let me be more precise: indulgence slathered with guilt is the prominent theme. We are encouraged to over-indulge in everythingshopping, gift giving, eating, drinking, partying, relaxingand then to feel really guilty about all of it, and then finally to be emboldened to make some really impassioned New Years resolutions to erase it all like it never happened. And by emboldened I mean that you dont have to look very far for reassurance that getting in shape is what you should be doing as soon as the clock strikes midnight. The icing on the fruit cake is that its all a yearly cycle: start the year brand new with all your intentions and new behaviors, slip, keep slipping, start all over again next year. And so on. The guilt is never meant to subside.

So now you may be asking: But what if I really do want to get in shape? Great! Im all for you getting more movement in your day, being mindful of what you put in your body, taking care to sleep, hydrate, relax, and all of that. Lets just switch up our approach.

It is a fairly popular opinion in my fields (fitness and public health) that New Years resolutions dont really lead to long-term habit change. This is pretty consistent with the prevalent, albeit anecdotal, commentary I have heard for years around gyms and studios from clients, trainers and managers about how empty things will become just after Valentines Day.

According to one poll, about 68 percent of respondents who made a resolution in 2018 had stuck to it for just part of the year.

So, wheres the problem? When we are talking about engaging in healthy behaviors that pertain to exercise and nutrition part of the year isnt enough. These are behaviors that we need to continually engage in pretty much for the rest of our lives. Resolving to get in shape and then letting that go in February or in one year or even in two years may not do much, if anything, for our long-term health.

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I'm a Fitness Expert and I Don't Want You to Make a Huge Fitness Resolution Next Year - Self

What happened

Shares ofWW International(NASDAQ:WW), the company formerly known as Weight Watchers, were heading lower today after rival Tivity Health(NASDAQ:TVTY)introduced a new, more competitive product through its Nutrisystem brand.

WW shares closed down 8.6% on the news.

Image source: Getty Images.

Just in time for the new year, the peak season in the weight-loss business, Nutrisystem said it would roll out a customizable weight-loss program based on body type, individual goals, and food tastes. The new product pairs with Nutrisystem's NuMi app and includes food delivery for more than half the food consumed with the program.

The launch comes at a time when WW shares are recovering from a sharp sell-off that began in 2018. Earlier, the stock had surged after Oprah Winfrey joined the company's board and began appearing in ad campaigns. The stock swung from near $6 before Winfrey joined the company in 2015 all the way to more than $100 last year. But shares began tumbling as subscriber trends eroded as it rebranded to WW. The stock fell below $20 earlier this year and now trades near $37.

As the numbers above indicate, WW has been one of the most volatile stocks on the market over the last five years. Weight-loss solutions can be faddish, even for an older brand like WW, which got a boost from Oprah's endorsement and by expanding its digital options.

But its subscriber base has clearly been fickle. In its most recent quarter, total subscribers rose but revenue and profits both fell as higher-priced studio subscriptions at the company are falling, pressuring its overall performance.

Competition in the weight-loss industry is nothing new, so the Nutrisystem launch alone may not have a significant effect, but WW's earlier collapse should remind investors that it remains a high-risk play. Winfrey's endorsement may be its biggest competitive advantage, but that alone is probably not enough to drive long-term subscriber growth. There are better options if you're looking for a growth stock.

Excerpt from:
Why WW International Stock Flopped Today - The Motley Fool

December 24, 2019 Cover

The Laughlin resorts offer a variety of dining and entertainment specials for New Years Eve.

Long before there was Motown, several black groups in the early 1950s struggled to make a difference on the music scene. To a world dominated by white artists, the deep soulful harmonies and soaring vocals of R&B were a little unsettling. The powerful music couldnt be ignored for very long, simply because it was that good. Proving that point on every level The Platters.

When Jazzin' Jeanne Brei decided to call her group The Speakeasy Swingers, it seems appropriate for the kind of vintage song and dance shows they deliver, or so one would think.Yet people in a younger age bracket didnt know what a speakeasy was, while others idea of swinging had nothing at all to do with dancing. A speakeasy used to mean an illicit establishment that sold illegal alcoholic beverages mostly during the Prohibition era in the 1930s, when the music was usually jazz-tinged and the dancing and fashion was considered a bit risqu for the time.

Frankie Valli & The Four Seasons are still in high demand. Even in their soaring Sherry days, Valli and his Seasons werent stars of Broadway and subjects of a marquee show in Vegas. But thanks to the musical Jersey Boys, Valli and the Four Seasons have become cultural icons and subjects of art as well as artists themselves.There is a tribute show making a return visit for a series of shows Thursday-Monday, Dec. 26-30 (8 p.m.) at Harrahs Laughlin that goes after some of that Four Seasons magic in the form of a tribute show called Oh What A Night!

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Valtrex available dosages - Metformin side effects pcos weight loss - What are the signs and symptoms of herpes in males - Laughlin Entertainer

A woman who lost 11 stone has shared the two key dietary rules that she lived by to achieve her dramatic transformation.

Kitty Vacha, 53, is a baker, so shes no stranger to temptation.

In the past, she's even starred on super-sweet American reality TV Show Sugar Rush.

The popular Netflix show pits bakers against one another in time-limited rounds which result in themed sweet treats and show-stopping cakes.

But recently, the foodie adopted two simple rules that helped her to half her size.

On Reddit, Kitty explained that her impressive 158 pound weight loss was "a marathon not a sprint".

Kitty explained that, while its not a magic answer, she found that eating no refined sugar and no fried foods was what helped her to slim down from 23 stone 5 lbs to 12 stone 2lbs.

The talented baker said that she opts for whole foods and closely watches her daily calorie intake.

She said: When you are considering something to eat, are you looking at it as fuel, entertainment, soothing or comfort?

Food is a fuel source to run our bodies and nothing more When considering what to eat, actually stop and look at it. Is it a whole food? Did it grow in nature?

Or, did it come from a factory on an assembly line, with lots of chemicals and additives to keep it fresh in a can or jar or box? Did this food even exist before mass manufacturing? No? Think twice.

The super-slimmer also stated that she used a fitness app which helped her to track how much she should be eating.

Calorie and exercise tracking app MyFitnessPal, is a popular choice among slimmers - according to Statista, 19.1million unique users log into the app each month.

Kitty added to her post saying that while she followed these two rules, alongside tracking her calories and walking, to lose her first 70 pounds, she soon hit a plateau.

She said: It got boring and my body got used to it.

Her solution?

Kitty claims: Ive recently intermittently done Keto, did I see this as a long-term diet? No. Bit, it worked for me where I was with my body type and gaining more muscle...

Im not back to phase one again.

The Keto, or Ketogenic, diet requires that followers eat a very low-carb, high-fat diet - similar to the Atkins diet - to put your body into a metabolic state called ketosis.

Advocates of the diet include Halle Berry, Gwyneth Paltrow and both Kim and Kourtney Kardashian.

View original post here:
Reality TV star celebrates 11 stone weight loss by sticking to two easy diet rules - Daily Star

Can drinking coffee prevent weight loss? Before you draw conclusions about this latest study, read ... [+] the study. (Photo: Getty Images)

Rats, rats, rats, rats. Thats what a study just published in the Journal of Functional Foods used. Not humans. Not people. Rats.

Therefore, this study does not prove that coffee can prevent Holiday weight gain in humans, even in humans who happen to be rats in a different sense. Yet, headlines have emerged saying that coffee or caffeine could somehow prevent or offset Holiday weight gain based on this study. Unless these headlines were aimed specifically at the laboratory rat population, making the jump to humans is quite a leap.

In fact, the study didnt even feed rats little cups of coffee and invite them to Holiday parties. Instead, a University of Illinois-based research team (Fatima J.Zapata, Miguel Rebollo-Hernanz, Jan E.Novakofski, Manabu T.Nakamura, ElviraGonzalez de Mejia) fed rats for four weeks a high-fat-high-sucrose diet and for some added synthetic caffeine, caffeine from coffee, caffeine from mate tea, mate tea, or decaffeinated mate tea extracts. Those rats who got the caffeine from mate had on average 16% less weight gain and 22% less body fat accumulation than those that had the decaffeinated mate tea extracts.

Surprised about the mate tea findings? (Photo: Getty Images)

The study also included a cell culture portion in which the scientists exposed fat cells from mice (yes, mice, not humans) to either synthetic caffeine or the coffee or mate caffeine extracts. Caffeine exposure resulted in a 20% to 41% decrease in the amount of lipids that these fat cells accumulated. It also seemed to reduce the expression of two genes, the fatty acid synthase gene (Fasn) and the lipoprotein lipase gene (Lpl), that produce enzymes involved in the production and handling of low-density lipoprotein (LDL) cholesterol (thats the bad cholesterol) and triglycerides.

Well, gday mate tea, this all sounds good. It is useful scientific information that should pave the way for more studies. Sure, it is plausible that caffeine could help with weight loss. After all, it is a stimulant. It appears to affect different metabolic processes. For example, in a study that I covered previously for Forbes, caffeine seemed to stimulate brown fat cells to burn more fat in mouse stem cells, which by the way are not humans.

Many humans may be rats, but rats are different from humans. (Photo: Getty Images)

However, remember, this is all in mice, mice baby and rats. There are big, big differences between rodents and humans, and its not just size. Rats do have differences in physiology and behaviors such as sleeping, physical activity, and reality-TV show watching. Moreover, things that work in labs, dont necessarily work in the everyday world.

Plus, there is big difference between short-term weight loss and sustainable healthy weight loss. There are lots of things that you can do to lose weight over the short term if you are not worried about you health. For example, crack cocaine can help you lose weight. But there are some problems with such a plan. Be very skeptical about any diet plan that touts weight loss over several weeks or even months. Inquire about what happened over the long term and whether the weight loss was actually maintainable.

So, dont start pounding the coffee or mate tea just yet in hopes of burning off that fruit cake or egg nog that you just consumed. Moderation, a balanced diet, avoiding highly processed foods, and exercise are still the keys to weight management. Dont look for short cuts or magic potions. Yes, you can say, rats, life is not that easy.

Read more:
Can Caffeine, Coffee Prevent Holiday Weight Gain? Here Is What This Study Really Says - Forbes

Fueled by hormonal and thyroid issues, Christina Snyders battle with obesity began in her teenage years although she didnt see a need to lose weight at first.

I was into the body positivity frame of mind I fully intended to live life large regardless of societys views of being overweight, she said. I planned to prove to everyone you could live a full and impactful life as someone with a few extra pounds.

However, as she aged, the Millmont resident realized her weight was holding her back.

I wanted to do everything everyone else was doing, but it just got harder and harder. Even flying in a plane becomes more difficult you have to ask for the seatbelt extender because it is so tiny, she said. Mobility got worse, and it was a real effort to walk farther distances.

Snyders weight also impacted her fertility she and her husband struggled for quite a long time until Snyder was finally able to experience pregnancy and give birth to her young daughter.

Being a mom was even more difficult with the weight, Snyder said. My daughter as a toddler would get on the floor and want to play, but it was hard for me to get down and play with her.

Snyder tried a variety of diets, with yo-yoing results, but never was able to lose the weight and keep it off. She decided in the spring of this year to meet with an endocrinologist who diagnosed her as prediabetic at age 31.

I decided I was not living life like this anymore, she said.

Lifestyle reset

Snyder was connected with Evangelical dietitian Kimberly Criswell and bariatric surgeon Dr. Christopher Motto who touts the procedure as a way for morbidly obese patients to jumpstart a healthier lifestyle.

I look to use surgery as a reset. Patients who come to me with a history of trying to lose weight on their own but what they are doing just isnt working, he said. But surgery also isnt some sort of magical pill, either. If you think you are coming in and losing the weight without putting the work in, you wont be successful.

He said weight-loss surgery can extend a morbidly obese patients life by 10 to 15 years.

Dr. David Parker, of Geisinger, agreed that the surgery can greatly improve the odds of a healthier lifestyle.

For those who tackle weight loss only by reducing calorie intake and increasing exercise a little, long term studies suggest that only 10% of those people will be able to lose a significant amount of weight which is defined by losing 10% of the excess body weight. Of those, much less are able to keep it off, he said. However, on average, Ive seen about 80% of people having long-term success in weight loss through surgery options.

The screening process for bariatric surgery is fairly extensive lasting usually about six months where potential patients are expected to meet regularly with dietitians, a psychologist, attend support group meetings with people who have been through the surgery and meet regularly with the surgical team.

They can be fairly intimidating even showing you the surgical tools they will be using and making sure you are fully aware of what your body will go through, said Snyder. I decided through all that, I was just going to do it, and I can be pretty stubborn when I set my mind to something.

Criswell put Snyder on a strict diet plan with goals to lose a certain amount of weight to prove you are serious about being committed to making this work, Snyder said.

Her focus on Criswells goals led to a 55-pound weight loss between June when she started with the bariatric team until Oct. 8 when she underwent surgery.

I had people see me losing weight before the surgery who questioned whether I needed to go through with it, Snyder said. I spoke with Dr. Motto about it, and he encouraged me to think about my life I had dieted before, lost weight before and gained it back every time.

Another deciding factor for Snyder to pursue the surgery it has evolved to a point of being a laproscopic procedure with minimal recovery time. After her sleeve gasteroectomy, Snyder remembers having some pain for the first 48 hours. She had the surgery on a Tuesday, and was discharged on a Thursday.

I went back to work on that Monday. It was earlier than what my doctors recommended, but I felt ready to go and didnt like sitting around, she said. Within two weeks of the procedure, I didnt feel like I had any surgery at all.

Noticeable results

Between her Oct. 8 surgery to now, Snyder has lost an additional 46 pounds a total of 101 pounds since June and has enjoyed the results.

I get complimented all day, every day. People tell me that I look amazing I look healthy, she said.

Snyder works as a hairstylist in a busy salon, and the weight loss has helped her keep pace with the clientele and feel more herself in that sort of environment.

In that type of work, you try to look stylish, but when youre big, many of the more stylish options are not available, she said. Like many people addressing an addiction, I needed something else to focus my attention besides food and for me since losing the weight, I really enjoy shopping and finding clothes that make me feel more myself.

Criswell has seen numerous people have similar results.

There are a lot of fad diets out there that are popular, but dont teach someone how to eat healthy or sustain weight loss for the rest of their lives. This is extremely discouraging to people they are willing to work hard at something if they believe it will actually work, she said. The results of weight-loss surgery are amazing. It makes me so happy to see people reverse their chronic health conditions and improve the quality of their lives.

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Obesity in the Valley: Young mom takes action after weight holds her back - TribDem.com

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Insta Keto is a natural weight loss supplement designed for those who follow a ketogenic diet, drastically reducing carbohydrates.

The article is supposed to keep it in a condition where it is burning fat quickly, and that means it loses weight. This supplement also offers you a huge amount of energy, which may allow you to have more energy.

This article was created by Insta Keto, and will be a new firm founded in 2019. This organization creates organic supplements, created with completely natural ingredients. They create weight loss products that are intended for those who follow a ketogenic diet.

This supplement is intended for those who currently follow a ketogenic diet program. This generally means that they are eating an extremely low carb and high protein diet.

At this time, your liver begins to discharge ketones in your system. This activates the condition of ketosis, where your body begins to burn stored fat as fuel instead of glucose. Ketone bodies also speed up metabolism.

Insta Keto comprises additional ketones, which ensure that you remain in a state of ketosis even when it sometimes deviates from your diet plan. There are different contained ingredients that help increase metabolism, resulting in faster weight loss.

Studies have suggested that after the keto diet on a long-term basis it helps people eliminate weight quickly, and also reduces triglyceride levels, LDL cholesterol and blood sugar.

There are numerous active organic ingredients contained in this supplement, designed to promote weight loss and help you stay in a condition to burn fat. All these additional ketones from the body of someone who is currently in ketosis helps them stay in that condition, even if they sometimes get some carbohydrates.

Lemon Extract: It is a citrus fruit full of strong antioxidants. They induce fat particles to burn and prevent them in the body. A 2016 study found that short-term honey can reduce weight.

In addition, the thermogenesis condition begins to burn fat in the body, which contributes to rapid weight reduction.

What are the disadvantages of Insta Keto?

There is no record of contaminants supplied.You will develop flu-like symptoms once you enter ketosis.Here are large capsules that can be difficult to consume.

There are not many reviews of the article on the Internet, which is not a favorable sign.

This may be just another of the service provider scams in which the company starts charging your credit card every month after the trial period.

One positive thing is that several additional ingredients are not found in each keto product, such as lemon extract.

The ketogenic diet is not appropriate for everyone and they are ketogenic nutritional supplements. That is a topic that you should discuss with your health care provider before starting the diet in some way and until you start taking this supplement. You want to find medical approval.

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Insta Keto 2020: Is This instant Keto Pills Safe? Read Reviews, Before Buying! - The Health Eaducation

The right diet can fuel your success and happiness.

December24, 20196 min read

Opinions expressed by Entrepreneur contributors are their own.

Theres a very strong relationship between stress and our physical body. Muscle tension, for example,is a type of reflex reaction to stress. Its the bodys way of shielding itself from danger. It might feel like a nagging or gripping pain in the back of your neck or lower back as you type at your computer. Headaches are a close cousin. The relationship is so strong that it has its own term: stress headaches (also called tension headaches). Stress even causes digestive problems. It alters the concentration of stomach acid, which can lead to bloating, cramps, diarrhea, constipation, irritable bowel syndromeand even peptic ulcers. Plus,stress upsets insulin production in the body, which can lead to diabetes and can cause strokes and heart attacks.Healthy diets have been shown to prevent all these harmful physical effects and even reverse the aging process. Your life is short. Your diet is an easy way to take control and maximize your wellbeing.

Having a healthy diet will make you a more effective leader. You owe it to yourself to fuel your brain and brodyproperly, sohere are four steps to create a successful diet plan.

Related: 5 Eating Habits That Rewire Your Brain for Success

Its important to start the day off right. You should make a habit of eating breakfast. Skipping breakfast may make it difficult to maintain stable blood-sugar levels. It matters what you put into your body. Try to choose high-fiber foods such as high-fiber cereals, steel-cut oatmeal, whole grain bread and fresh fruit. Fiber-rich foods digest slowly and keep you feeling full. They also jumpstart your metabolism and stabilize your blood-sugar levels. This will allow you to stay focused and reduce your anxiety and stress levels. As a leader, breakfast really can be the most important meal of the day, but it doesnt end there. You should constantly fuel your body and mind. Intermittent fasting for sugar control and weight loss can negatively affect your mind and relationships with your team. When you value the close connection between your stomach and your mind, you make the most of each day. The gift of life is short and fleeting.

Certain foods are toxic to your brain. You should try to steer clear of refined sugar. Try to avoid foods containing high levels of white sugar and high-fructose corn syrup. And you shouldnt put these foods in front of your team, either. You want to set them up for success. Diets low in sugar have been shown to increase brain-derived neurotrophic factor (BDNF), a peptide responsible for the creation of new neurons. BDNF causes neurons to connect and combine and plays a critical role in neuroplasticity. Try to avoid stocking your breakroom or vending machines with products that are high in sugar and make for poor food choices. Also try to avoid foods with a high glycemic index like pastries, soft drinks and fast foods. Instead, try to go forfruits, honeyor maple syrup. Or better, yet go for a natural protein such as soy or seitan that will help to build muscle. Refined sugars will give you a quick boost of energy, but theyll quickly send your blood sugar on a roller coaster --and not an enjoyable one. When your blood sugar drops, your adrenal glands release stress hormones like cortisol. Your performance as a leader will suffer. Youll be more irate in conversations, your relationships will suffer, and you wont be able to make the right decisions that your team trusts you to make.

Omega-3 fatty acids are a gift to any leader. You deserve to include them in your diet. Nuts and seeds, including flaxseeds, chia seeds and walnuts, are your friends and partners.Nuts are known to be heart-protective and contain many antioxidants. Walnuts are especially health-promoting and are a rich source of omega-3 fatty acids, which can lower heart disease risk and reduce total cholesterol and LDL (aka bad cholesterol). Ultimately,omega-3s help to stabilize your adrenal hormones and prevent them from rising too high, especially when youre stressed. They are a powerful antidote against stress.

Its natural to crave caffeinated foods such as coffee, tea, soft drinksand chocolate, but its important to recognize that these foods can harm your overall well-being. Caffeine stimulates the production of cortisol, your bodys primary stress hormone and causes anxiety. Its okayto have the occasional cup of Joe, but try to avoid caffeinenear bedtime, as it may cause insomnia. You should also think about when and if to consume alcohol. Alcohol is a depressant and a sedative and alters the neurotransmitters in your brain. It may be tempting to grab a couple of beers or glasses of wine after a hard day, but try not to do this in excess, as your performance as a leader might take a nosedive. When youre stressed, youre more likely to give in to urges and impulses. Youre more likely to resort to using drugs or alcohol as a coping mechanism. Unfortunately, the effects can result in long-term harm and addiction. Its best to avoid these temptations when youre experiencing high levels of stress.

Related: Quick Healthy-Eating Tips for Entrepreneurs

Your eating habits and stress levels go hand-in-hand. When youre stressed, its natural to want to reach for comfort foods like desserts, fast foodand alcohol, but these foods can be addictive and might trigger a downward spiral. By fueling your body for success, youll reduce your stress, improve your productivityand strengthen your relationship with your team, souse these four steps to create a high-performance diet plan.

This is only a jumping off point. There are a lot of additional ways to create a stress-quelling diet.Mybook, Stress-Less Leadership,helps you with diet as you wave away stress using your fourth finger, your physical finger.For a deeper approach, check outmy stressworkshops. And most importantly, take good care of yourself.

Read more from the original source:
How to Feed Your Brain to Combat Stress - Entrepreneur

If the one thing that seems to be missing from your weight loss efforts is the motivation to get started on a plan or to stick with it, you might be surprised at how much control you have when it comes to this seemingly mysterious, fired-up feeling.

While motivation seems like it comes and goes whenever it pleases, its not a random force. Maintaining motivation is a skill, and you can get good at that skill, explains Liz Josefsberg, who is the author of Target 100 and has been a weight loss coach to thousands of people, including Charles Barkley and Jennifer Hudson. And the discipline to stick with it doesnt have to be any kind of unpleasant struggle, either (more on that later).

To get your motivation where you want it, you have to let go of what motivation isnt. Its not this thing outside of your control, and its not going to be high all the time. Its supposed to have peaks and valleysthats what being human is, she says. And when you hit a valley, all isnt lost. You can move it toward the peak again with some simple steps.

If youve already been on a weight loss program but youre not as excited about what youre doing as you used to be, the first step to getting your momentum back is actually identifying that your motivation is waning. Sounds obvious, but too many people berate themselves or try to power through this feeling without stopping and noticing that its happening, and then trying to figure out why its happening. This doesnt have to be a major investigation. Just ask yourself whats up. Most people dont identify it, says Josefsberg. They dont recognize that theyre bored, or that something has changed. What has changed could be something as simple as you dont like going to the grocery store any longer because theres construction on the way and it takes forever to get there. And it can be worked with.

If the way youve been doing things isnt working any longer, change it a little bit. Dont be afraid to get away from the one program fits all mentality. Ask friends what theyre doing and see if any of their principles or recipes make sense for you.

You dont have to make dramatic changes to get your weight loss motivation going again. For instance, if keto is really working for a friend, you dont have to go all in, but you might try a keto recipe or two. Or ask yourself what aspects of a keto lifestyle you might want to play around with, Josefsberg says. Similarly, if intermittent fasting appeals to you, try skipping breakfast for a week and see how it goes. Instead of berating yourself over whats not feeling right at the moment, experiment with new strategies that might get you excited about weight loss again.

Once you play around with something appealing, put it into practice and see what happens. Doesnt work? Try something else. The process is an exploration of trying new things so you look forward to your plan again. It sounds simple, and thats the best partit can be. You dont have to do something drastic in order to get your motivation on the upswing.

Once you have that motivation rolling again, all it takes is discipline to keep it going, right? I think discipline is highly overrated, Josefsberg says. Sometimes, what gets you to do the healthy thing is simply remembering to do it.

It sounds oversimplified, but you have schedules and alarms for everything else you do, so why not set up your weight loss strategies that way, too? Suppose you want to stop cruising the office at 3 PM for somethinganythingto snack on. Set your alarm for 2:50 and go to the fridge to get the healthy snack you packed (because you set a reminder on Sunday night to put it in a container so it was ready for work on Monday).

It doesnt have to be complicated. Andanother myth busted hereit doesnt even have to require a lot of discipline. When it comes to being healthy, discipline is totally overrated. The trick to sticking with something is to set up your environment to support your decision to be healthier, says Josefsberg. Its about being a little bit prepared and creating an environment for success.

In other words, you dont have to have the discipline to resist cookies if there arent any in the house. You also can bias your healthy life to success by indulging your natural tendencies in setting up this environment. That means if youre not the type to do one big shopping trip for the whole weekno matter how many people on Instagram it works fordont do it if you dont like it. Want to grab a few things a few times a week? Theres your plan.

All of thisunderstanding whats going on behind the scenes with weight loss motivation and disciplinehelps you the kind of short- and long-term weight loss success youre looking for.

See original here:
Tips to Get Motivated and Have Discipline to Lose Weight - menshealth.com

OMAD, which stands for One Meal A Day, is a diet approach aimed toward shedding some pounds and improving certain aspects of health.

Its a branch of intermittent fasting where you allow your body to go 23 hours without food (including sleep time) and then you eat only one meal per day, typically during a 60-minute period.

And like many diet approaches, there is plenty of opposition when it comes to the decision to implement the one meal a day regime.

But lets dissect this approach so that you can have a better understanding if you were considering OMAD, or if youre already implementing it

Note: OMAD is not recommended for everyone and especially those with certain health issues. So, always consult with a medical professional before making any drastic changes to your diet.

Eating one meal a day will help anyone to lose weight simply due to the fact that most people will consume fewer overall calories this way (although, there are exceptions to this). We have to consume fewer calories than our bodies need to maintain certain body weight, in order to lose weight.

So, for example, about 3,500 equals one pound of body weight whether lost or gained. Well, to lose weight youd have to ensure that your total daily energy expenditure (TDEE) exceeds your caloric intake consistently to maintain a deficit; which is required for weight loss. (1)

Evidence for the efficacy of eating one meal a day for improving health is very mixed, although there are some positive effects associated with fasting in general.

One study had one group of healthy, normal-weight adults eat 1 meal a day and another who ate 3 meals a day. The 1 meal a day group experienced higher blood pressure, an increase in cholesterol levels (HDL and LDL), and a significant increase in hunger.

However, subjects also experienced also a large reduction in fat mass and lower cortisol. (2)

And according to a different study, intermittent fasting is an effective approach for staving off and improving type-2 diabetes, while reducing body weight as well. And although the study followed the 16:8 protocol, there would have to be some positive effects for the 23:1 approach as a result of the fasting state. (3)

Check out our intermittent fasting calculator to make reaching your goals way easier

But interestingly, one published article of scientific literature suggests that the positive effects of fasting may be from a reduction in calories rather than putting it all down to the actual act of fasting and the potential effects on the body. (4)

Brooke EnceThe reason for this belief is that most fasting studies performed on animals show that a reduction in calories in what prolongs life and decelerates disease, as opposed to when the animal subjects fasted and then followed it with a period of eating without limitation which did not provide benefits.

Although, this same article talks about how fasting results in ketosis which is a bodily process that forces your body to use fat stores as its main source of energy. This also has benefits for slowing brain disease.

So, there is at least the keto benefit of fasting for weight loss and possibly improved cognitive function.

But stable glucose levels are one concern with fasting which well brief you on shortly.

OMAD definitely isnt for everyone and there are many variables that have to be considered to simply say OMAD will cause negative effects for everyone.

Another very notable benefit of fasting, in general, is that it alleviates the stress of having to plan and prep your meals. Therefore, you can go on about your day and only have to worry about chowing down for a small part of the day.

While there are some notable benefits, there are also disadvantages.

For instance, if youre trying to put on as much muscle mass as possible or gain a ton of strength progressively, then OMAD may not be for you. Now, you can make up for the calories that you did not eat during the 23 hours of fasting for the 1 hour you can eat, in order to maintain/improve performance and your desired physique.

But, this isnt sustainable for a lot of people who are trying to progress at a decent pace.

Sure, you can force all of your calories in all at once. But, it can be a challenge after youve reached a certain level of physical fitness. Although, the majority of elite-level bodybuilders, powerlifters, or athletes in general who engage in extremely intense physical activity would not even think of adopting such an eating regime.

But, we just have to point out the different possible variables with OMAD and the very active individual.

Light-headedness can also become a problem due to going so long without food which can be hard to manage especially when engaging in relatively challenging activities.

But this can often be caused by unstable blood sugar levels which is a big problem when going long periods without eating. We need glucose to sustain brain function and to maintain healthy blood sugar levels.

So, this is something else to consider if youre an active individual.

Also, we cant ignore the potential health risks associated with strenuous dieting like nutrient deficiencies and potential for the exacerbation of health issues.

But one big issue which can arise from eating only one meal a day is bingeing during the one hour that you can eat. Some people may not have the self-control to do OMAD in a healthy manner whether it be overeating and/or eating as many unhealthy foods as possible.

Well, this would be counter-productive.

You can eat whatever you darn well please as there are no rules regarding this aspect of OMAD. But does that mean you should? no. You should always include healthy options for the majority of your daily diet regime.

Our bodies need certain nutrients to perform and maintain healthy functioning which is only possible by consuming nutrient-rich food sources.

So, while you can cheat a little every now and then to satisfy your palate, try to eat more of the following food sources

Check our article on healthy food choices.

This will depend on the individual as no eating regime is effective or healthy for everyone. For many, eating one meal a day is just not sustainable but on the other side of the spectrum, many people make OMAD a lifestyle.

Theres no sure answer for this but lifestyle factors and current health will determine whether or not someone can implement OMAD long term.

While most healthy human beings can implement OMAD whether it be short or long term, there are many who should not do OMAD.

The people who should avoid include:

If you do have any sort of health condition, you should always seek the advice of a medical professional before implementing any diet routine which may deprive you of nutrients for an extended period of time.

If OMAD works for you and youre healthy as a result, then we cant convince you of a reason to not continue. This form of intermittent fasting has its benefits but there are many potential negatives as well.

So, if considering (or if already doing) OMAD, take the necessary safety precautions and make smart decisions regarding how you approach it.

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Read more:
The OMAD Approach: Is One Meal A Day an Effective Weight Loss Strategy? - FitnessVolt.com

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