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Its a new year. Again. And that means our social media feeds will ping with the extra shiny versions of our friends carefully curated efforts to get (and keep) their shit together for a month or two. But what happens to those grand plans come March? Like Thanos snap at the end of Infinity War, half of em will dissolve into dust.

Statistically, it is closer to 80%. Why do most resolutions fail so predictably?

More often than not, we set these enormous abstract goals for ourselvesthings like be healthier, or get out of debt, or stop being a relentless liar, but then we dont break those ideas down into teeny-tiny achievable behaviors.Many people use the acronym S.M.A.R.T. (specific, measurable, achievable, realistic, time-bound) as a guidepost for their goals. Personally, I like K.I.S.S. (keep it simple, stupid), because I was raised Catholic and respond well to shame.

Many times, one small successful behavior change can have a huge impact on your overall mindset moving forward. Instead of focusing on a giant end-goal of losing 50 lbs. and finally showing your ex just what theyre missing, start small with a singular healthy behavior like drinking a quart of water first thing every morning for a week. Just take it one baby step at a time, grasshopper.

A great resource for this sort of thinking is the book Tiny Habits by BJ Fogg. I checked it out from the library and will most likely renew it three times before returning it unread.

See, I know what Im talking about here.

Editing is hard. Its not fun to narrow down our precious ideas and prioritize them. When it comes to resolutions, its easy to come up with a lot of things you could do and sometimes difficult to land the plane. Take it from me and the mantra I have for tiki drinksone & done.

If you find yourself nailing that one resolution, feel free to add something later, regardless of what month it is.

When Im juggling multiple balls (lol), I love making a list. God, I love a list. I love a list so much that I put things on the list that are already done just so I can cross them off the list. Try to keep your list small, though. If its too big, its too hard to handle. Thats what she said.

For more on this concept, check out Just One Thing by Dr. Rick Hanson.

Change is hard and new things can be scary. Most people would rather fail in familiar ways than fail in new ways. Try thinking of yourself as a child learning to do something new. Would you mercilessly berate a kid mispronouncing words as shes learning to read? If the answer is yes, maybe steer clear of volunteer work with literacy programs.

Creating new routines or systems requires repeating behaviors, so dont trash talk yourself at the first slip. Training yourself is no different than training kids or dogs or husbands. Positive reinforcement works way better than negative. Catch flies with honey. Be sweet, jerkface.

Celebrate the wins. When you eff up, try to stay neutral. Your choices are neither good nor bad. Notice when you start throwing shade in your head and course correct. Tell yourself to stop judging and start helping.Think about ways you can help your future-self succeed the next time youre faced with a similar situation. When it comes to the way most of us talk to and about ourselves, we could all benefit from stopping to askAITA (am I the asshole)?

For more on this topic, Id suggest Unf*ck Yourself: Get Out of Your Head and into Your Life by Gary John Bishop. The free snippet of the audiobook online was pretty good, so its now on my ever-growing reading list.

I know, I know. I keep giving advice regarding things I cant even finish.

Instead of insisting that things happen exactly as you plan them, allow for the variance. Expect the upset. Be prepared to redirect the route as you talk to yourself in that creepy GPS robot voice, Recalculatingrecalculatingin 50 ft, make a U-turn.

If you label activities or behaviors as things you should do, thats rigid thinking. Strive to be more flexible and turn those should into coulds. I could go to the gym. I could go on a hike. Or I could do some light stretching in the living room with my three cats and watch Firefly again. Theres goodness in degrees.Do your best to avoid all-or-nothing thinking and absolutes. The way we frame things internally is a critical component of sustained behavior change.

Dr. Michelle Segar is a behavioral sustainability scientist, and she recommends sorting your motivations into the two bucketsintrinsic or extrinsic.

Intrinsic or internal motivations are linked to internal rewards. Its when you do something because it is satisfying on its own and deeply attached to your values and desires. In contrast, extrinsic or external motivations are essentially external rewardsthings like approval, wealth, notoriety, good grades or staying out of prison.

Its important to remember that intrinsic motivations arent inherently good and extrinsic motivations arent inherently bad. You need to figure out what works for you. Whatever you land on, remember science shows that our brains are hardwired to respond to immediate rewards.

For example, if you tell yourself youre exercising because it will boost your mood TODAY and help you sleep better TONIGHT, you can reap those benefits immediately. If you focus on the fact that exercising will help you live longer or lose weight eventually, thats great and all, but those reasons arent as gratifying as quickly.

I dont have anything quippy to say here, because this is the serious part. This is where you do the work. This is where you sit quietly with yourself, with a pen, some paper and Google search for reference, and determine your core values (if you havent already). What do you really care about? Not to sound too much like Ferris Bueller here, but life moves pretty fast. I highly recommend figuring this out as soon as possible and then revisiting it regularly.

We all need to press pause once in a while and assess whether our thoughts, words, and actions are in alignment with whatever core values weve determined are our own. That last part is importantmaking sure your core values are your ownnot necessarily whats been handed down to you from your family of origin, or the media you consume, or the circle-jerk of idiots you compete with at work.

Thats all Ive got. Remember to be kindto yourselfand to everyone else who is struggling to be the best version of themselves in this world that moves so fast. May the Force be with you and may the odds be ever in your favor.

More:
Listen, it's okay to suck at New Year's resolutions - Kansas City Pitch

A man has shared how reconnecting with his childhood friend finally helped him lose 13 stone after years of feeling unhappy and judged for his weight.

Thomas Dreha, from Kirkby, tipped the scales at 30 stone and would see people "rolling their eyes" at him whenever he walked into McDonald's.

When he saw his former school pal, Kevin Poole, now a personal trainer, sharing his clients' body transformations on Facebook, the die-hard Liverpool fan decided to reach out.

Since reconnecting with his friend, the 29-year-old has managed to lose 13 stone - losing 10 stone in just 12 months.

Speaking to the ECHO, Thomas, from Kirkby, said: "I'd always wanted to lose weight and tried all sorts over the years but nothing stuck.

"I'd join the gym and go by myself for a few months, then stop, then start again, so it was a cycle.

"Then I saw one of my old school friends on Facebook who had since become a personal trainer.

"I hadn't seen or spoken to him since we left school but then I saw some of his client transformations so I got in touch.

"He was made up to help me, he jumped at the chance - I'd always been big, even as a child, and me and Kev had been friends since primary school right through seniors.

"He's been with me the whole way and has helped with my nutrition too - he's just won Liverpool's best personal trainer."

Before his successful weight loss, Thomas felt depressed about his size and judged by strangers on a daily basis.

He would be ignored in shops and felt shop assistants would purposely avoid him so describes his new weight as "bittersweet".

He said: "If I walked into a McDonald's, I always felt instantly judged - you could see people turning round and rolling their eyes at me which made me feel self conscious whereas now I could walk in and nobody would bat an eyelid.

"People would stare but they didn't know me, it was judgement for my size which is heartbreaking.

"You could see sales people and shop assistants look and then look away - I'd be ignored and nobody would come up to me to help, it was like they didn't want to whereas now they'll help me.

"I can actually go into a shop and pick something up off a rail now which is just an incredible feeling, it's a foreign concept to me - though I do spend a lot more money on clothes because of the ease of it.

"The mental pressure of being that size is gone.

"It's a bittersweet thing because I feel normal now but it's so disappointing at the same time because everyone should be treated the same."

Growing up, Thomas was bullied by school peers and turned to food for comfort.

With both his parents being deaf, he shared that he'd come home from school and raid the cupboards knowing they couldn't hear what he was doing.

In his twenties, Thomas turned to takeaways four or five times a week - though wouldn't eat much throughout the day, opting to gorge when he got home from work instead.

He said: "As a kid, I knew my parents couldn't hear what I was doing so I'd just go through the cupboards eating.

"I felt depressed at a young age because of my size but then I would comfort eat which was a terrible cycle.

"Not many people saw that side because I'd put on a smile and a brave front and be the happy jolly guy everyone got on with, but I felt depressed.

"If I wasn't getting a takeaway, I'd have a large tea instead but I'd go to the shop on my way home from work and get two of those 1 sharing bags of crisps, two bottles of fizzy drinks and two of those large 1 sharing chocolate bars.

"Then I'd go home and eat my tea then eat all that afterwards."

Thomas, who works as a nursery practitioner, has managed to get his weight down to 17 stone with regular exercise and a new diet arranged by Kevin.

Thomas said: "The first couple of months was really tough, but because I made the effort on the nutrition side too, I started seeing results fast.

"I was losing a stone a month for the first five months and seeing the results made me stick to it because I was excited.

"My first training session with Kevin, I couldn't even get through the warm up - had to go outside because I thought I was going to be sick whereas now I can do the warm up in six or seven minutes then do a full session.

"I never expected to lose this weight - especially in this time."

Friends and colleagues have been supportive of Thomas' lifestyle change - though the change has been so drastic some people haven't recognised him.

"If I hadn't seen someone for six months, they'd have to double, triple take to realise it was me.

"That was an incredible feeling when I spotted them realise it was me.

"My friends and family have been really impressed especially because I'd been talking about doing it for so many years whereas now they knew I meant it.

"I've changed everything about my diet - Kev had me doing a food diary at first so I could keep on track and now I don't need to do that anymore because I know what works for me.

"As soon as I touch carbs, I will balloon so I don't really eat them but I look at it as a change of life rather than a restrictive diet and I still have treats every now and then which has made it a lot easier.

"I've had support from Kev every day and even the owner of the gym Fitness for All, Jill Purdy, has supported me."

Thomas shared his parents' reaction has been one of pride.

He said: "My parents have been absolutely amazed, they're very complimentary towards me and they're really proud.

"My work colleagues have been supportive too, everyone around me has.

"A lot of the parents of the kids I look after have been supportive with me - quite a few of the parents in the summer would bring in protein bars for me instead of chocolate because they knew what I was doing and wanted to support me.

"My life has completely changed, I play football now and I go on runs.

"Everything used to be a real struggle and it's all the little things you take for granted, just getting ready for work or walking to the train station was a massive effort and I'd be out of breath constantly and hot all the time.

"When I started with Kevin, I was in 52" waist jeans whereas now I'm in 38" which has made life so much easier.

"I've gone not being able to run for 30 seconds to doing 5k runs."

Now, Thomas wants to use his newfound fitness to take part in charity fitness events like Tough Mudder and marathons in order to raise money for the homeless.

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He said: "Now I'm at the point where I'm maintaining and I've booked a tummy tuck in April because I'm bored of dealing with excess skin and I can feel it all the time when I'm exercising.

"Once I'm healed, I want to use my experiences for something positive.

"I want to keep pushing myself and I'd like to do some fundraising events for homeless outreach."

See more here:
Obese man mocked and 'judged' in McDonald's loses half his body weight - Liverpool Echo

If you want to lose weight fast, today we are going to share with you a list of some special beverages, by which you can also reduce your weight fast, so what is the delay, let's know

This domestic recipe helps to get rid of the problem of belching

- Belly fat can be reduced rapidly by consuming celery water, for this you will have to consume this water regularly after eating food, by doing this you will be able to see that your body is reducing the amount of fat rapidly.

- Drinking cinnamon water also helps in reducing weight. For this, by making cinnamon powder and boiling it in water, it reduces weight. It is also recommended for diabetic patients.

Follow these tips to maintain nutrients in the food, Know here

- Cumin water is also helpful in reducing weight, but one thing has to be noted in its intake that its intake should not be taken in excess or else it starts showing side effects.

- Drinking coriander water also helps in reducing weight, especially for women who have problems in menstruation, they are advised to consume this water because many benefits can be found from its consumption.

Use beetroot in winters to get a glowing face

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Know home remedies for instant weight loss, Include these beverages - News Track English

WHEN talking to Caroline Buckley, I am reminded of an advert from the early 1980s. Remember Victor Kiam, extolling the virtues of the Remington shaver on our black and white televisions? Remember his catch phrase? I was so impressed, I bought the company?

Caroline Buckleys story is not one of investment in an electronics company, but rather a story of successful weight loss through Slimming World, so much so that she has now bought into the franchise to become a Slimming World Consultant.

Its also a story of investment in herself.

Caroline begins the story at the age of 12.

I was sick and I started to put on weight. It just escalated. I had very bad food habits from a very young age. Then, in my 20s I was going out drinking and eating and like a lot of girls I had convenience foods, takeaways and a lack of knowledge.

All those couple of pounds creep up and next thing you know you are overweight.

Fast forward to June, 2017, and Caroline finally found the motivation to do something about it.

As proprietor of Carolines Beauty Haven in Crosshaven, she was seeing women come in to her salon with great weight loss results and she felt inspired to follow their path.

In addition, she was in a new relationship with her partner John, who was to turn 50 that August, which provided an impetus for Caroline to set herself a modest target: If I could be down half a stone by then I was. And more. And Ive two kids, so another reason was to be doing it for them. Ive a girl of 16 and I want to show example; and Ive a son whos 11. I want to show them healthy eating and move away from convenience food.

Slimming World was the method she chose, although it wasnt the first time she had gone down that route.

I went before to Slimming World and Weight Watchers but I could never get past the first stone, she explains.

On reflection, she feels this was because she never gave group sessions adequate time back then, something she now describes as essential. She also suggests that its important to find the right consultant to lead you.

In 2017, things were different.

I bent over backwards to give myself an hour and a half every Saturday morning for group.

There she found support amongst others on their own weight loss journeys, as they shared ideas, recipes and secrets of success, as well as forming great friendships.

You learn from the person across the room. Things like being prepared for your week, getting tips such as making your curry sauce first, freezing it and adding your meat afterwards; asking questions like, where can I buy certain ingredients?

A simple pen and notebook also proved to be valuable tools for Caroline at the beginning.

We have food diaries where you document what you eat in the first few weeks. We say, If you nibble it, you scribble it. If you drink it, you ink it. If you bite it, write it.

Documenting your food over the first few weeks is very important. People can look at it and think, I did well today. You feel that you are the one in control.

At the weekly weigh-ins, Caroline was impressed by the fact that everyones weight remained confidential, with no humiliation or judgement. Theres no shame in a maintain or a gain. We all have good or bad weeks, she says.

She also feels that the system protects clients against any extreme or unhealthy weight loss expectations right at the beginning of the journey. She says on average people lose three to five stone, although there was one lady in her group who lost eight to nine stone in weight.

As a party lover, with a great social life, Caroline was delighted to find that the Slimming World method did not curb her lifestyle.

I can still eat what I want, just in controlled amounts. Ive had holidays, weekends away and parties. I didnt give up drink or my social life. Im always out and about. When youre out you can make the wiser choices by following the plan, like asking for sauces on the side. And the support in restaurants among staff is great. In places like Ramen and SOBA, you can ask if theyll cook it in water instead of oil.

Every Saturday morning I have chocolate cake. You can have treats you just work them into your plan. Nothing is out of bounds.

As a result, Caroline has come to love coking more than she did in the past.

Its more interesting. It was getting very same-y. And Im looking down and my tummy isnt in the way, its not touching off the hob or the steering wheel, she says, recalling the everyday difficulties of driving a car.

Any advice in particular?

Soup is your best friend. Tomato soup with chilli, butternut squash soup with curry powder; throwing in celery is brilliant, it sweetens it up, the kids love it.

Today, Caroline is 3 stone, 3lbs down, having gone from a size 24 at her heaviest to a size 12.

I have a few things in size 10, even if they do cling to me, she adds.

Caroline had a breast reduction 11 years ago which took her down ten sizes, at which point she took up running but she still didnt lose weight, even though she was toned and fit and ran two marathons. For her, it seems Slimming World was the missing piece of the jigsaw puzzle.

Could she have ever dreamt of this transformation when she first plucked up the courage to tackle her weight? No, never. I never knew what it was like to feel slim. I cant believe I still am.

No matter her size, Caroline has always been someone who had an interest in fashion and beauty, but now that is a far easier pursuit.

The biggest difference is being able to buy clothes. When I started I was a size 22/24. At the age of 18 I was a size 16, so Im smaller now than I was as a teenager. With bigger size clothes your underwear is more expensive and I sometimes had to wear maternity-wear instead of regular clothes.

There were other difficulties too.

Being in a bar, trying to squeeze through people or on a train. I had welts under my breasts and tummy because the flesh wouldnt have any air. I dont get hot and sweaty out in places now. Even going in toilet doors was difficult. Now its just, In you go!

Previously married, she found shopping for wedding dresses a distressing experience 20 years ago.

There were none in my size. I remember a woman in a boutique saying, Wed never stock those sizes. I cried straight away and gave out to the woman.

Now happily engaged to John, she is looking forward to dress shopping this time around, ahead of Christmas 2021 nuptials.

I cannot wait! On Pinterest I have it all pinned. All styles are open to me now. I dont have to worry about a large chest or a large tummy. I can actually choose what I want.

Or I can walk out the door, saying, I didnt like anything there. I can go into shops now and not have to buy the only thing that fits.

One automatically thinks of clothes when talking about weight but perhaps the impact on footwear gets forgotten. Caroline enlightens me: Im well known for loving my shoes and now Im three stone lighter on my feet I can wear my heels all day and night. I never have any pain in my feet.

Sounds like Caroline will be dancing all night long at her wedding!

Caroline runs her Slimming World groups at Douglas Hall AFC in Moneygourney, Rochestown every Wednesday at 6.30pm, Thursday at 9.30am and Saturday at 9am. See http://www.facebook.com/SlimmingWorldRochestown

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I went from a size 24 to 12... and still eat cake! - Echo Live

While no one in the world can offer you a magic weight loss pill to shed those extra pounds and also get ripped, 35-year-old Master Trainer, Rehabilitations Expert, Celebrity Trainer, Team Physique Global Athlete, Faculty For ACE & ACSM Aakash N Mishras amazing body transformation can offer you an insight into what fitness experts do to lose weight and whip themselves in shape. Mishra tells us, being in the fitness industry, it is a given that I have to be in good shape to inspire my clients to work harder towards their fat loss goals."

"And, to get in this said good shape as per my body type, I had to shed 11 kg and get trimmed from 89 kg to 78 kg. Notably, I also wanted to do this in a short time frame. So, I made the below step-by-step weight loss plan and stuck to it to arrive at my goal," he adds.

1. I got my blood test done in regard with any vitamin deficiencies, and found out that my body has a tendency of storing high fats due to a particular vitamin deficiency. And I have to take care of it to avoid any unwarranted weight gain.

2. A lot of people dont realise this, but changing your body is very difficult and it needs a strong mindset and will power to sustain a strict diet or routine. For me, this strict diet was the calorie deficit diet.

3. Fitness is also very purpose driven. My purpose was to get back in the great shape I once used to be in. I started seeing old (and really fit) pictures of myself to remind myself daily that I can do this! You need this kind of focus in the first month of your transformation because after that your body will start listening to your mind. On that note, let me also tell you why many people are not able to lose weightthey dont prepare for the next day. If you want to change, you need to make things easy for yourself. Things like planning the next day in advanceit means having your schedule ready along with your periodised workout program, meal timings and actual meal requirements.

I have a rigid endomorph physique with dense muscle structure, wide hip and shoulder bones, average height, insulin resistance and a body type which holds more carbs (glycogen) and water. So, for my body type, I started weight training 5 days a week. It was a very intense workout plan with mostly two-day split(s) - shoulder and legs, chest and lats and arms - with lots of Supersets, Tri-Sets and Giant-Sets, which I dont recommend to anyone. You workout routine should be customised for your body and goals.

I used to have 3 to 4 meals including snacks in line with the calorie deficit diet I had created. These meals would comprise:

20 egg whites

400 gm of cooked white rice

200 gm beans

250 gm of veggies

An apple + papaya + pomegranates

2 scoops of whey protein

10 almonds and walnuts (as snacks)

1 or 2 tablespoon Oil before going to bed (Olive oil or Coconut oil)

Coffee (with or without milk)

Id also observe an intermittent fast once a week."

QUICK READ: What is intermittent fasting?

1. "Educate yourself! Sleep, vitamin deficiency, gut health, hormones, food allergies, smart weight training routines and many such aspects are some of the key elements for weight loss (fat loss) which you cannot ignore.

2. Hire a qualified fitness professional who knows how to use the above elements to your advantage rather than going with someone who is forcing you to buy some supplements which can be harmful to your body."

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: A fitness expert tells us how he lost 11 kg and got (extremely) ripped in 5 months - GQ India

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Chiefs wide receiver Tyreek Hill said before the Super Bowl that hes seriously considering trying to make the U.S. Olympic team this year. The fastest man of all-time thinks thats ridiculous.

Bolt told NBCSports.com that Hill, who may be the fastest player in the NFL, wouldnt even be close to competitive with Olympians. Bolt said even the fastest athlete in another sport cant run at world-class speeds consistently enough to advance through the multiple qualification heats required to make the Olympics.

No, theres no chance, Bolt said. A lot of people think its about one-off runs, but its rounds that really show who you are and the amount of work you do. So I think no, he wouldnt make the team.

Bolt did say, however, that he would love to get a chance to play wide receiver in the NFL and would particularly love to catch passes from Aaron Rodgers.

I think my hands are good, he said, and I know Ive got the speed.

Its probably safe to say thats not going to happen, just as its safe to say Hill wont be an Olympian. But watching Bolt run a deep route on the football field would be a sight to see.

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Usain Bolt thinks he has a better chance in the NFL than Tyreek Hill has in the Olympics - NBCSports.com

Belly fat, or more specifically, getting rid of belly fat, is a popular topic among slimmers. Getting active and fit for many is a difficult mission especially when trying to focus on a specific area and getting little results. But dont be discouraged. Dr Michael Mosley, creator of the 5:2 diet and Fast800 programme recommends doing one simple thing to reduce stubborn belly fat - what is it?

Exercise and diet both play a crucial role in ensuring a slimmer gets the results a slimmer wants.

And according to Dr. Michael Mosley to lose belly fat, you need to eat smart, fast smart and train smart.

He also says there is one particular thing that is a key component to losing belly fat: insulin.

He explained: To lose belly fat, you need to understand the basics of how insulin works.

READ MORE: Weight loss: Woman lost an incredible 3 stone 2lb by following simple diet plan

Your body makes insulin after a meal in order to keep blood sugar stable. On your cell walls, insulin opens up glucose ports to allow sugar through for burning in muscle, and for storage in fat.

In your fat, insulin also curbs the release of fatty acids (a source of energy) into your system. All well and good as long as your insulin is working. However, as we age (and eat junk), cell-wall insulin receptors become less sensitive.

As a result, even after a meal, our blood is replete with glucose and fatty acids.

This is a toxic brew, driving an array of bad outcomes, including rapidly-expanding belly fat, he said. "As if this were not bad enough, fat cells in deep your abdomen also known as visceral fat are reluctant to let go of their energy-stash.

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To find the extra energy needed to fuel a small energy deficit, or a standard gym session, your body will look to other reserves first, like your glutes. Fortunately, though, recent breakthroughs in medical and sports science have shown that it is possible to throw this gradient into reverse: you can lose belly fat, and you can lose it fast.

How can you reduce belly fat fast?

According to the doctor, there are three steps that a slimmer needs to do before seeing belly fat be reduced.

Michael said: To make a serious impact on your belly fat, cutting out sugar-spikes is key. A surprising number of diet snacks and drinks are high in sugar and are marketed as diet foods because they happen to be low in fat.

This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight. Now over 20 randomised controlled studies have now shown that lower-carb diets can lead to two to three times more weight loss than low-fat diets.

So limit your intake of any food or drink containing more than five percent sugar to no more than twice a week. This includes sweet fruits like mango and pineapple, and sugary smoothies and juices. Likewise, replace processed carbs like white bread, chips and pasta with slow-release energy sources, such as brown rice or quinoa.

Two things will surprise you: the amount of sugar you were consuming unawares, and the speed at which your belly fat will begin to tame itself, he said.

The idea that fasting slows your metabolism is a myth, he said. Under conditions of marked energy deficit 800 calories per day or less not only do you simply lose weight by eating fewer calories, but your body responds to the stress of fasting by enhancing hormone function to facilitate weight loss and burn fat for energy.

Short-term fasting can lead to several changes in the body that make fat burning easier. This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism.

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of three to eight percent over three to 24 weeks. Not only this but people lost four to seven percent of their waist circumference as well indicating a large loss of the harmful belly fat in the abdominal cavity, strongly linked to chronic disease.

So want to shift that weight round your middle? Try intermittent fasting, he recommended.

He said: Exercise is key for various reasons. It is amongst the best things you can do for a long and healthy life. While exercise alone will not help you lose the stubborn fat from around your middle, it can be crucial for helping reduce the risk of re-gaining fats well as lowering blood sugar levels and improving insulin sensitivity," he explained.

How best to achieve this though? Research has shown the extraordinary impact that ultra-short bursts of HIIT (high intensity interval training) can have. All in just a few minutes. Not only is it effective, but study after study has shown it is much easier to stick to.

So conventional diet and training regimes dont help you to lose belly fat. And lets face it: surrounded by junk food, dosed with snacks and working in sedentary jobs, we live in an environment that piles it on. And yet more and more people are discovering that with the right lifestyle changes, they can burn it off. And most amazing? Its not as hard as you think, he said.

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Weight loss: Increasing this one thing is the key to burning belly fat, says expert - Express

This time of year is so saturated with diet culture and black-and-white thinking about health and weight. Registered dietitian Brenna O'Malley, creator of the health blog The Wellful, told POPSUGAR, "Don't get sucked in! Freeing yourself from guilt around food and getting off the dieting cycle to tune in to your body and figure out what works and feels good to you is the best gift you can give yourself this season." She's referring to intuitive eating, which has been (thankfully) gaining popularity, but is it possible to eat intuitively and still lose weight?

Intuitive eating is a philosophy developed by registered dietitians Evelyn Tribole and Elyse Resch in their groundbreaking book from the '90s called Intuitive Eating: A Revolutionary Program That Works. "It's a way of eating that provides a path toward healing from disordered eating and creates peace in one's relationship with food and body," said Heidi Schauster, MS, a registered dietitian and the author of Nourish: How to Heal Your Relationship With Food, Body, and Self. When we aim to nourish and respect our bodies and not try to fix or change them, we enter into a more nurturing, caring relationship with them, no matter what the outcome is around weight, Heidi said.

When you commit to intuitive eating, Evelyn and Elyse said in their book, "you will be released from the prison of yo-yo weight fluctuations and food obsessions." It brings you back to when you were younger and you had no issues obsessing about food and your weight - back when you ate the foods you loved and were able to self-monitor how much you ate in a healthy way.

There are three possible outcomes when you start intuitive eating: weight loss, weight gain, or weight staying the same, said Kirsten Ackerman, MS, RD, CDN, who hosts the Intuitive Bites podcast and identifies as a fat-positive dietitian. She told POPSUGAR that all three outcomes are welcome, because weight is not the focus of intuitive eating.

Related: These 4 Podcasts Have Been Life-Changing in Healing My Relationship With Food

Some people may experience unintentional weight loss with intuitive eating after breaking free from the restrict-binge cycle, while others will gain weight that they'd lost through restriction, explained Christy Harrison, MPH, RD, CDN, an anti-diet registered dietitian nutritionist, certified intuitive eating counselor, and host of the Food Psych podcast. Christy said that we can't predict what's going to happen for any particular person when they start eating intuitively, but in her experience, most people gain some weight in the early stages of intuitive eating because they've been deprived for so long.

"Intuitive eating isn't a diet; in fact, the intuitive eating approach is explicitly opposed to intentional weight-loss efforts," Christy said. She added that the true approach of intuitive eating "is anti-diet and anti-intentional-weight-loss. A true intuitive-eating provider will never promise weight loss as an outcome."

Healing your relationship with food and your body, and finding freedom from the physical and mental harm dieting can cause is what intuitive eating is all about. This means that "it's not possible to practice intuitive eating while pursuing intentional weight loss," Kirsten said. She added that intentional weight loss disconnects you from your body by placing the focus on the external variable of body weight. When intentional weight loss is the goal, honoring and supporting your body's needs becomes a secondary goal. "The process of intuitive eating puts trust in the body to restore weight to a place it feels comfortable maintaining when being adequately nourished," Kirsten explained.

Related: What HAES Means and How It Can Help Us Feel Better About Our Bodies, No Matter the Size

It's totally understandable, expected, and normal to have the desire to lose weight in this culture, especially for higher-weight people who are constantly bombarded with messages that their bodies are wrong and need shrinking, Christy said. Giving up the pursuit of weight loss is challenging, and even harder the more weight stigma you've experienced in your life and the longer you've been dieting. If you've been stuck in the cycle for decades, it's incredibly difficult to move away from the dieting mentality, but it's also freeing.

Once you stop making weight loss your life's goal, you'll be able to make peace with food and your body, honor your hunger and fullness cues, break free from food obsessions and harmful dieting and exercise habits, and truly enjoy life.

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Can You Do Intuitive Eating and Lose Weight? Dietitians Say Maybe, but You're Missing the Point - Yahoo Lifestyle

DANCING With The Stars' Yewande Biala has opened up about her struggle to gain weight and getting bullied because she was 'so thin'.

The Love Island star has revealed that she has a fast metabolism which sees her eat 'all the time' to put on weight.

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She opened up about the issue on her Reality Check podcast alongside fellow Islanders Anna Vakili and Amber Gill.

This week the show was dealt with their listeners' body concerns. Anna admitted that she constantly feels pressure to lose weight while Yewande has the opposite problem.

She said: "I lose weight really fast and I'm so self-conscious that I'm so thin.

"Everyone is always talking about, 'oh my god, yeah gaining weight' but losing weight is actually such a struggle."

Amber interrupted: "You eat all the time."

Yewande replied: "Yeah because I have to because I have a really fast metabolism and I was so upset when I thought I was losing weight.

"People are always like, 'oh my God you're not struggling, that's not a struggle'."

And the reality telly star revealed that being skinny is a sensitive topic for her because she was teased about it as a child.

She said: "When I was younger I used to get picked on because I was so thin.

"I didn't want to be thin. My nanny used to call me 'broom' and that really upset even though she thought it was a joke. I hated stuff like that.

"I've added weight. Before I literally looked like a twig and I hated it. I remember even going to school I'd wear trousers under my trousers because I hated it.

"I wouldn't change in front of anyone because I just hated how skinny I was. The way you struggle to lose weight is the way I struggle to put the weight on.

"I eat so much and it's because I have to. If I don't eat I end up looking like a stick and I hate it.

"That's why I go to the gym, that's why I work so hard."

Yewande explained that the pressure on young women today contributes to their obsession with weight.

She said: "I think it's so important for people not to try to lose weight because society is telling them or to gain weight because society is telling them you have to be like slim thick.

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"There's so much pressure from social media that you have to be happy in yourself and know what you want and just be healthy.

"I think that's probably the most important thing."

This comes after Yewande recounted a scary date she had with a "psycho".

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DWTS Yewande Biala opens up about struggle to gain weight after being picked on for being so thin - The Irish Sun

Theres a lot more you can do to de-food fret and overcome your food-related anxieties, self-recrimination, judgment, and guilt. Here are some suggestions to transcend the cycle of dieting and obsessing about food and weight.

Dont obsess about dieting. One consequence of ongoing dieting can be increased obsession about food, eating, and weight. Indeed, more and more research is linking traditional dieting with increased risk of weight gain. Consider dieting in the best sense of the word: as a way of life and eating were telling you about in this book.

And consider this: from the perspective of the Whole Person Integrative Eating dietary lifestyle, food in itself is not sinful, good, bad, right, or wrongunless youre projecting moral attributes onto it and onto yourself! Nor is food something to be counted, feared, and analyzed. In other words, Im suggesting that, instead of viewing food through the lens of todays new normal of judgment, relate to it as an expression of the ancient meaning of the word diet, in the lens of Whole Person Integrative Eating: as a social, ceremonial, and sensual delight and as a gift that enhances your physical, emotional, spiritual, and social well-being each time you eat.

Stop counting calories compulsively. Traditional diets that ask you to restrict calories and to eat by the numbers (counting calories, fat grams, and so on) dont work for the long term. Counting calories by itself is not a problem; a compulsive and obsessive attitude about calories is. To lose weight, consider other ways of relating to food so that each time you eat you have an enjoyable experience that nourishes your entire being. Instead of staying lost in a maze of measurements, nutrients, and numbers, focus on fresh foods (see chapter 8, Fast Foodism Rx: Get Fresh for more about this), delicious flavors, the profound pleasure of eating, and the de- light you take in dining with others. In other words, bring heartfelt appreciation to all aspects of the dining experience.

Give up guilt-tripping when you overeat. Guilt and its relativesself-reproach, shame, remorse, and blameare part of a food fretters relationship to food. Its all about what is right and what is wrong. Eat something wrong that isnt in your diet, that you shouldnt eat, or that tastes sinful, andif youre a food fretteryoure likely to respond with guilt.

Consider this: guilt isnt a real feeling. At its core lies the belief youve done something wrong, and now you must suffer for it. To break that conviction and get the upper hand over guilt, change what you choose to believe with the WPIE guideline of bringing heartfelt appreciation to foodand its origins. If you overeat, appreciate and savor the experience. Should you relapse, enjoy the experienceespecially if it was with food you like! Finally, forgive yourself, for forgiveness is a necessity in any relationshipincluding the one you have with food. Then return to your usual Whole Person Integrative Eating dietary lifestyle.

Cease obsessing. If youre fixated on and preoccupied with food-related thoughts, feelings, and behaviors, if you think or worry about food or weight constantly and compulsively, you are obsessing. The way out is to step from the shade in which youre living, into the sunshine. Our WPIE Guided Meal Meditation in chapter 13 in this book can help you do this. It can show you how to replace obsessive, food-related thoughts and feelings with the nourishing guidelines (fresh food, positive feelings, mindfulness, gratitude, loving regard, and sharing) inherent in Whole Person Integrative Eating.

Cultivate awareness. To overcome Food Fretting, familiarize yourself with the strongest elements of food fretters: obsessing about food; anxiety about the best way to eat; food cravings; and feeling bad, guilty, or gluttonous in response to overeating. The second step: when one of these elements surfaces, cultivate awareness by having a self-monitoring strategy in place that you can turn to, such as keeping a log of any critical, judgmental, or obsessive thoughts you may have. Then pause, take a slow, deep breath, and let the thought pass on.

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Ensure That Your Dinner Evokes Feelings of Gratitude Instead of Guilt - Thrive Global

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