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While intermittent fasting and the keto diet are two of the most hyped mediums of weight loss, a lot of people are unaware of the fact that you can actually combine the two to tailor your fitness regime. 24-year-old Mohanish Rajendra Devrukhkar, a personal trainer and an online fitness coach, tells us that he was able to trim from 128 kg to 95 kg in 7 months by mixing the two approaches along with following a dedicated exercise routine.

He shares that growing up, he wanted to become a cricket player but got injured and the injury led him to commence following a fitter lifestyle. I like to think that my injury brought me into the beautiful world of fitness, he says and also breaks down his weight loss journey below.

I weighed 128 kg when I commenced my weight loss journey, and speaking from experience the first and foremost step of any weight loss and body transformation journey is acceptance. You have to accept your body first and then take steps to change it! I did, by embarking on the below weight loss plan.

I started with indulging in lots and lots of cardio in the gym. I was a foodie as well so being on a constant diet was very tough for me but then I got to know about the keto diet. It worked wonders for me because I am a meat lover and also helped me stick to one diet for a long period of time.

A keto diet (also known as the ketogenic diet) is a special diet plan that ensures you are eating foods that are high in fat (about 70 per cent), moderate in protein (about 25 per cent) and extremely low in carbohydrates (about 5 per cent). The main purpose of this diet is to help your body achieve the state of ketosis. When in ketosis, your body is constantly burning fat at a very high rate.

QUICK READ: What is the ketogenic diet and how does it help you lose weight

"Post following keto for a bit, I shifted my focus to weight training with a good amount of daily cardio and a cross training session once every week in the gym. With this new change in my routine, I started following a 16:8 intermittent fasting split alongside keto.

Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.

There are many IF patterns that you can follow the 12:12 method (fasting for 12 hours and eating during the next 12), the 5:2 method (eating regularly for 5 days and then fasting or eating very little for the next 2 days), the Warrior Diet (fasting for 20 hours and eating only during the remaining 4-hour window) and the 16:8 method (fasting for 16 hours and eating during the next 8 hours of the day). Notably, the 16:8 diet is regarded as the most effective intermittent fasting plan.

Follow a 16:8 pattern of eating and consume only keto-friendly food during the eating window. This will help your body achieve ketosis at an even faster rate.

"Currently, I am not trying to maintain my weight as there is no maintenancefor me, it is improvement. You need to always improve when it comes to fitness! I lost 33 kg in 2016, and since then have improved my physique every single day."

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

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Weight loss tips: How to combine intermittent fasting & keto to lose weight, as per this guy who lost 33 kg - GQ India

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Its the one day that you want to look and feel your absolute best, so many brides focus on optimising their diet in the run-up to their wedding.

Whether youre looking for the best pre-wedding weight loss plan, or want to tweak your diet to promote healthy hair and glowing skin a boost, were here to help. Nutritionist Kim Pearsonbreaks down her top tips for what to eat (and avoid) before your wedding.

I always love working with brides to support them in looking and feeling their best for their big day. There is no greater motivator! But before we get onto wedding diets, I want to highlight one key thing to remember. Many women decide that theyd like to lose a few pounds before their wedding, and that is absolutely fine. But the objective should be to look and feel youabsolute best, not somebody elses. Its important to set your goal at a place you know youll feel happy and healthy at, not one that means your other half may no longer recognise you

Pre-Wedding Weight Loss

Many brides to be come to me for help with losing weight and their goals can vary significantly. Time is a key factor the further ahead you can start planning, the more likely you are to reach your goal weight for your big day.

It can be tempting to dive into overly restrictive fad diets to lose weight quickly if time is short. The good news is that its possible, and certainly more sustainable to effectively lose weight without going to extremes. If youre serious about losing weight, consider working with a nutritionistwho can tailor a diet plan specifically to your needs. For a lot of women, simply learning how to structure meals in the right way and knowing what to avoid are key steps in achieving their goal weight. Base your meals around a protein source, healthy fats and plenty of vegetableor salad, rather than starchy carbs like cereals, pasta, bread or rice. Its also important to keep highly processed foods and sugar intake to a minimumand avoid snacking between meals where possible.

7 of the best arm, back and shoulder exercises to tone and sculpt

Amongst my other articles for Evening Standard Ive covered topics including how to make your breakfast weight loss friendlyand the food mistakes to avoid if youre trying to lose weight, which you might like to check out. If youre prone to bloating, take a look at my feature on the common causes of bloating and how to beat the bloat.

What to Eat for Better Skin, Hair & Nails

Another common question from brides to be is what they should eat for clearer skin and stronger hair and nails. After all, few things are worse than a breakout on your wedding day. If youre prone to breakouts, keep a skin diary in the run-up to your wedding and note any problem foods or drinks that trigger spots. Common culprits include dairy, alcohol and highly-processed foods so work on identifying food triggers and find alternatives if you want to swerve wedding day blemishes.

Stress can also aggravate acne and trigger breakouts - we will come on to how to manage stress later in the article. It goes without saying that hydration is key for skin health, so drink plenty of water every day. You can log this on an app if youre someone who struggles to remember to keep on top of it.

Anti-inflammatory and antioxidant rich foods are key components of a skin healthy diet. Dark green leafy vegetables and berries are amongst the best sources of antioxidants to help protect skin cells from damage. Bell peppers, broccoli and brussel sprouts all provide good levels of vitamin C, a powerful antioxidant which is also essential for collagen production. Essential fats support skin health in a variety of ways, including helping to prevent dry skin. Oily fish like sardines, anchovies, salmon and mackerel are amongst the best sources of omega 3 essential fats but its worth considering a supplement, since many of us dont get enough in our diets.

Beauty supplements 101: can you eat your way to better skin?

When it comes to hair, vitamins A, D and E, iron, zinc and amino acids are all important. A whole food diet that provides optimal protein, healthy fats and a rainbow of different coloured vegetables should be a key focus here too. Biotin, a B vitamin, is the hero when it comes to hair and nail health. Biotin can be found in egg yolk and salmon as well as some nuts and seeds, but there are also plenty of supplementsout there if you need a helping hand.

How to Minimise Stress

It can be really, really stressful planning a wedding. With all this pressure on you to get everything perfect, as well as trying to lose weight and exist with perfect skin, hair and nails, remember to take some time out for yourself and focus on your wellness. Stress can impact our diets in several ways, and if you are trying to lose weight or improve your diet ahead of your wedding, stress has the potential to get in the way of this. Increased levels of the stress hormone cortisol have been linked to increased fat storage around your middle, while emotional eating is common in times of heightened stress.

If you are experiencing stress or anxiety, take time to consider how you can address this. What healthy habits support you in relaxing? For some women, meditation and yoga work well. Others prefer to talk a walk, listen to music or read a magazine. I even have one client who findings colouring in her colouring book relaxes her better than anything.Building restorative time into your schedule is more important than ever during periods of stress.

One of the supplements I most commonly recommend for stress is Ashwanganda. This ancient medicinal herb is classified as an adaptogen. Adaptogens are agents that support the body's ability to accommodate varying physical and emotional stresses, helping maintain balance. Ashwagandha can help you manage stress by reducing levels of the stress hormone cortisol. It has also been shown to enhance the activity of GABA, an inhibitory neurotransmitter that acts to diminish the activity of neurons in the brain and central nervous system. This puts the body in a greater state of relaxation and alleviates stress and anxiety. Try Pukkas Wholistic Ashwagandha.

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It can be tempting in stressful times to reach for a glass of wine after a long day, but there are countless reasons as to why this will not support you in looking or feeling your best on your wedding day. Aim to keep your consumption below the governments maximum weekly recommended intake of 14 units. If youre aware that you could benefit from drinking less, check out my tips on how to cut down your alcohol intake.

Finally, ensure youre getting plenty of good quality sleep, which will benefit countless areas of your life and wedding prep. Avoiding stimulants like caffeine in the afternoon and implementing a regular bedtime routine can be helpful. You can also try taking a bath with magnesium salts, as magnesium is a known muscle relaxant.

Kim Pearson is a qualified nutritionist and weight loss expert based on Londons Harley Street. She consults clients in London and internationally via her virtual consulting room. For more information about Kim and the services she offers, visit her website.

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The Bride Diet: a nutritionist's guide on how to prep for the big day - Evening Standard

The man shared his weight loss journey on Reddit, under the username LKY76. He revealed he is 29, 5'7", and had lost two stone and one pound in eight weeks.

Commenters on his post praised him for his impressive weight loss, and asked how he had managed it.

He responded: "Diet and exercise. Completely cut out carbs and junk food.

"My meals are mostly scrambled eggs and two slices of toast for breakfast, chicken breast or fish cooked in the air fryer with a side of salad and sweet potato for lunch and dinner."

He then shared a secret gem to losing even more weight: "Also, completely cut out soda and have been drinking water for two months straight."

READ MORE: Sam Smith weight loss: Secrets behind singers dramatic body transformation

His weight loss started after a break-up, and he continued: "I started going to the gym everyday, twice a day Monday thru Friday (before and after work tho at night I just do cardio.).

"It also helped that all I did with my ex was go out to eat and have unhealthy stuff, so when that was over weight just started coming off.

"I'm 15 lbs away from my weight goal, and just counting down the weeks till I get there.

The man is not the only person to share his weight loss transformation online.

DON'T MISS:Adele weight loss: Diet plan expert claims singer lost 7st using time-restricted feeding'Tom Kerridge weight loss: Chef reveals easy trick to slim down after 12st transformationNatalie Cassidy weight loss: EastEnders star made huge lifestyle change - how she shed 3st

One woman lost a whopping nine stone after following a simple diet plan.

Kat Burrows, 31, an infrastructure analyst from Basingstoke, lost an incredible nine stone, dropping from a dress size 24 to a dress size 8, after becoming motivated to lose weight just in time for her wedding day.

Kat had been struggling with her weight for a number of years and revealed she was overweight from an early age.

At the beginningof her weight loss journey sheweighed19st 13lb but once she discovered the LighterLife diet plan her world was transformed and she dropped to a much healthier 10st 13lb.

Id been overweight from an early age, I even remember sneaking food out of the kitchen cupboard when I was younger, she said.

Growing up in our house, food was always a treat, so I always associated it with happiness or for times when I needed comforting.

This mentality followed me into my adult life, and I used food as a crutch for many of lifes obstacles.

For far too long I stayed in a horrible relationship with someone who didnt support me and my weight loss efforts, so I became stuck in a cycle of emotional eating.

Katrevealedthat it wasnt until she met her current husband, Harvey, in 2016, that she felt confident enough to want to do something about her weight.

Having someone support you unconditionally is amazing, if it wasnt for [Harvey] I wouldnt be the healthy and happy woman I am today, she gushed.

When I look to the future, I dont worry about my weight or my health because I now have the tools to maintain my size eight figure, she added.

The weekly group support and cognitive behavioural therapy (CBT) offered by the LighterLife diet plan is what Kat credits as her biggest encouragement of losing such a significant amount of weight.

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Weight loss: Man reveals the one drink he cut out of his diet to lose 2 stone in 2 months - Express

Do it every day. British researchers studied how people form habits in the real world, asking participants to choose a simple habit they wanted to form, like drinking water at lunch or taking a walk before dinner. The study, published in the European Journal of Social Psychology, showed that the amount of time it took for the task to become automatic a habit ranged from 18 to 254 days. The median time was 66 days!

The lesson is that habits take a long time to create, but they form faster when we do them more often, so start with something reasonable that is really easy to do. You are more likely to stick with an exercise habit if you do some small exercise jumping jacks, a yoga pose, a brisk walk every day, rather than trying to get to the gym three days a week. Once the daily exercise becomes a habit, you can explore new, more intense forms of exercise.

Make it easy. Habit researchers know we are more likely to form new habits when we clear away the obstacles that stand in our way. Packing your gym bag and leaving it by the door is one example of this. Wendy Wood, a research psychologist at the University of Southern California, says she began sleeping in her running clothes to make it easier to roll out of bed in the morning, slip on her running shoes and run. Choosing an exercise that doesnt require you to leave the house like situps or jumping jacks is another way to form an easy exercise habit.

Dr. Wood, author of the book, Good Habits, Bad Habits: The Science of Making Positive Changes That Stick, calls the forces that get in the way of good habits friction. In one study, researchers changed the timing of elevator doors so that workers had to wait nearly half a minute for the doors to close. (Normally the doors closed after 10 seconds.) It was just enough of a delay that it convinced many people that taking the stairs was easier than waiting for the elevator. It shows how sensitive we are to small friction in our environment, said Dr. Wood. Just slowing down the elevator got people to take the stairs, and they stuck with it even after the elevator went back to normal timing.

Dr. Wood notes that marketers are already experts in reducing friction, inducing us to spend more, for example, or order more food. Thats why Amazon has a one-click button and fast-food companies make it easy to supersize. Were just very influenced by how things are organized around us in ways that marketers understand and are exploiting, but people dont exploit and understand in their own lives, she said.

Reward yourself. Rewards are an important part of habit formation. When we brush our teeth, the reward is immediate a minty fresh mouth. But some rewards like weight loss or the physical changes from exercise take longer to show up. Thats why it helps to build in some immediate rewards to help you form the habit. Listening to audiobooks while running, for example, or watching a favorite cooking show on the treadmill can help reinforce an exercise habit. Or plan an exercise date so the reward is time with a friend.

Take the Healthy-Habits Well Challenge: Now that you know what it takes to start building healthy habits, try the new Well Challenge, which gives you a small tip every day to help you move more, connect with those you love, refresh your mind and nourish your body. Just sign up, and Ill send you a daily email about your next challenge. You can also get these tips and more delivered each day to your smart speaker with My Well Minute, our new Flash Briefing skill on Alexa. Find out how to get started here.

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How to Build Healthy Habits - The New York Times

Photo: Contributed

If you're one of the many readers who set their 2020 vision for health and have been following along in this eight-week series, you should be at about the halfway mark and starting to see and feel some positive changes in your body.

Makes you want to keep going, doesn't it?

So far I've covered how detoxing is a great way to clean out your body's filtering systems colon, liver, kidneys and start fresh and clean, working towards achieving your health and weight loss goals. I also explained the importance of choosing clean, single-ingredient foods and eating them in a way that stabilizes blood sugar and why this is so important, not only for weight loss, but for overall health.

If you missed these earlier articles, you can get up to speed by joining my 8 Weeks is All it Takes group on Facebook and watching the weekly videos posted in the announcements section.

Moving on through week three and into four, we're going to dive into unpacking the three different body types and identifying which one best describes you. Also, we're going to explore how stress and sleep directly affect your weight and overall health.

When it comes to body type, you'll fall into one of these three categories: ectomorph, endomorph or mesomorph. An ectomorph is someone who can lose weight easily and never seems to gain an ounce. An endomorph is just the opposite, someone who has to work harder to lose weight and can gain it back quite easily. A mesomorph is someone who falls somewhere in the middle and can lose or gain weight just about equally well. And as you may have guessed, everyone's metabolism is different.

Think about a bicycle. Ectomorphs are lean and fast, much like a road bike. Mesomorphs are similar to a mountain bike. A bit more resistance than a road bike, but will get to the destination relatively quickly when you ride just a little harder. Endomorphs are like the cruiser bikes. No gears or anything extra to make pedalling easier, but when you put in the effort and stay the course you will get there.

That last bit is important to note. You will get there. Regardless how fast (or not) your metabolism is, or how quickly (or not) you lose weight, if you just keep riding your bike and moving forward, you will arrive at your destination and see results.

Body type is only one determining factor in reaching your health and weight-loss goals. Stress and sleep carry a lot of weight here too. No pun intended.

Let's do a little survey. On a scale of one to 10, if one is nothing and 10 is maxed out, what number would you give your current level of stress? On the same scale, how would you rate the way you've been sleeping? Ideally, you want to be low on the stress and high on the sleep. Unfortunately, the opposite is true for most folks.

Stress triggers a chain of reactions that, if not broken, is extremely detrimental to your health. Cortisol is released into the blood stream, which causes the body to store belly fat. Blood sugar levels spike resulting in insulin spikes as the pancreas works overtime to try and bring the levels back in line and restore balance. Adrenaline is also released into the body, digestive function is slowed, sleep is compromised and blood flow is diverted away from vital organs to our extremities. Stress, whether real or perceived, equates to danger and these things are set in motion to prepare us to be able to stand and fight or turn and run away. Problem is, stress is not so much situational like when our ancestors had to run from a tiger or fight off attackers. They escape, stress is gone, body goes back to its original state. Today, most people who describe themselves as being stressed say it's just there and they don't see any way to change it. With no escape, the body remains in this heightened state, constantly working overtime.

Lack of sleep also comes with some side effects. Without enough hours of good quality sleep on a regular basis, the body cannot properly metabolize the food you give it. So even when you're eating good quality food, you're missing out on some of the nutrients. In addition, the hormones that tell us when we're hungry or full (ghrelin and leptin) become imbalanced with lack of sleep, causing us to make poor food choices. Lack of sleep also lowers immune function, affects moods, concentration, focus, co-ordination, decreases your productivity, and increases internal inflammation.

So what can a stressed-out, sleep-deprived endomorph do to lose weight and increase overall health? First, although you can't change your body type per se, any body type can increase metabolism with good quality food and eating to stabilize blood sugar. Truly, you'd be amazed what this can do. Next, set yourself up for a good night's sleep by turning off all screen time 30-60 minutes before bed. Dim the lights and opt for reading, taking a warm bath, listening to music, etc., to wind down and prepare your body for sleep. And if you have a lot going on in your head, quickly jot down on paper everything running around in there, effectively emptying your mind and allowing you to fall asleep more quickly and have better quality sleep.

Finally, identify where your stress is coming from and put it into perspective. We mistakenly think that everything needs to be done yesterday or the world will come to an end. Know your limits, prioritize, and ask yourself, Will anyone die if I don't ________? If the answer is no, let it go. And to break up stress and allow your body to come back down, get out and run like a tiger really is chasing you. You'll be amazed at how great you feel.

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Body type, stress and sleep - FIT Talk With Tania - Castanet.net

A new fad diet includes consuming no water or liquids of any kind for many hours or days at a time, which is dangerous. (Dreamstime/TNS)(Photo: Dreamstime / TNS)

A new fad diet making the rounds on wellness influencer Instagram wont actually help you lose weight. And it could cause dehydration, urinary tract infections, kidney stones, organ failure even death.

Its called dry fasting. It goes beyond what most of us would consider fasting abstaining from solid food or liquid calories and requires consuming no water or liquids of any kind for many hours or even days at a time.

Instagram and other social media sites have provided a glossy new platform for extremely dubious health and nutrition claims. Posts about dry fasting often tout the need to heal or rest or reset your kidneys, or boost their filtration. In practice, what dry fasting will do is make you look a bit more toned, because your body is using up the water in your cells for energy.

Even more dubious claims suggest that dry fasting forces your body to burn toxins, or fat, or inflammation, or tumors. It does not. When you stop feeding your body calories, it breaks down muscle and fat. The toxic byproducts of that breakdown process build up in your system, requiring extra hydration to flush them out.

In other words, if youre abstaining from food, your body needs more water, not less.

Experts agree: There is no dietary or nutritional reason to go on a dry fast.

I dont recommend it at all, said Dr. Pauline Yi, a physician at UCLA Health Beverly Hills who regularly treats patients in their late teens and early 20s. She said intermittent fasting and other fasting-type diets are a popular topic with patients, and she has no problem with people trying them out.

But I also tell them when youre fasting you have to drink water, she said. You cannot go without hydration.

The majority of the human body is water. Your individual water consumption needs depend on your height, weight, health and the climate, but generally speaking, Yi said people should be consuming at least 68 ounces almost nine cups of water every day.

Cary Kreutzer, an associate professor at USCs schools of gerontology and medicine whose area of expertise includes nutrition and diet, says digestive systems arent meant to have extended breaks. She likened making your kidneys go without water to letting your cars engine run out of oil. You can basically burn out some parts of the car that youre going to have to get replaced, she said. You dont want those replacement parts to include your vital organs.

Another unintended consequence of dry fasting: It sets your body in water-conservation mode.

Your body likes homeostasis, said Yi, the physician. If youre going to cut back on water, your body will produce hormones and chemicals to hold onto any water.

So while you might gain a very short-term benefit by looking a tiny bit more toned while youre severely dehydrated (body-builders have been known to dry fast before competitions for that reason), once you consume liquid again, your body rebounds and desperately hangs on to even more water than before. Its like yo-yo dieting in fast motion.

Dry fasting is not the same thing as intermittent fasting, which has become a popular fad diet in recent years. There are different variations of intermittent fasting, but most people start with 16 hours of fasting followed by eight hours of eating. Martin Berkhan created the LeanGains 16:8 intermittent fasting guide and is widely credited with popularizing the diet. On his website, leangains.com, Berkhan writes that during the 16-hour fasting window, coffee, calorie-free sweeteners, diet soda, sugar-free gum and up to a teaspoon of milk in a cup of coffee wont break the fast.

The subreddit for fasting, r/fasting, has an Introduction to Intermittent Fasting guide that contains the following tips for surviving the fasting portion of your day:

Drink lots of cold water

Always carry water, a canteen, a bottle, or keep a full glass within sight

Water, water, water, water

Valter Longo has studied starvation, fasting and calorie restriction in humans for nearly 30 years. Hes currently the director of the Longevity Institute at USC and a professor of gerontology. He developed the Fasting-Mimicking Diet, or FMD, a fasting-type diet with small prepackaged meals intended to provide the health and longevity benefits of a five-day fast without requiring a doctors supervision. Fasting-type diets have grown in popularity in recent years for a simple reason, he said: Because they work.

But he said hes not aware of any reputable studies about the effects of dry fasting, and said he wouldnt even consider putting one together, also for a simple reason: Its incredibly dangerous.

For sure, the body needs to reset, but there are safe ways of doing that, and dry fasting is not one of them, Longo said. We require water.

His work has also involved looking at how cultures and religions have engaged with starvation and fasting throughout human history, and says he hasnt heard of any that involved extended fasting without water. The closest is Ramadan, during which observers go without food or water during daylight hours but at most, that lasts for 16 hours, and its preceded and followed by extensive hydration.

If someone tries dry fasting for a full day, Longo said, they risk side effects like developing kidney stones. Longer than that, and you start risking your life.

Some proponents of dry fasting eschew water but recommend hydrating with fresh fruits and vegetables. Hydrating with fruit is certainly better than not hydrating at all. An orange has about a half-cup of water in it; to get to the recommended 68 ounces of water a day, youd have to eat around 17 oranges. Thats a lot of peeling.

So, in conclusion: Dry fasting puts you at risk of kidney stones or organ failure. There are no known, proven long-term benefits to doing it. Though different types of fasts and fasting diets can be beneficial, there is no medical evidence to suggest you need to stop consuming water for any period of time, or that water from fruit is better for you than filtered drinking water. Do not take medical advice from a photo of a person in a sarong.

Please drink some water.

Read or Share this story: https://www.yorkdispatch.com/story/news/2020/02/17/steer-clear-diet-trend/111331112/

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Steer clear of the dry fasting diet trend - York Dispatch

Remember Your Reasons

It has to start first with the answer to your whys. Why do you have to wake up early every day? Why do you have to do this laborious job that leaves you exhausted at the end of the day? Why do you have to study thick books each night?

Remember that all the hard work and pain that you conquer every day all roots from different reasons. Perhaps its because you want to help your family or make them proud. Or maybe you just simply want to prove to yourself that you can achieve your dreams.

Each day, its inevitable that the mundane tasks will leave you feeling dull and uninspired. If you cant get out of that mindset quickly, you will be stuck in that negative emotion. You might even end up quitting altogether.

This is also the perfect opportunity for you to realize the importance of your sacrifices. Are the things youre compromising for worth it? Perhaps if you cant find a strong reason, then you shouldnt kill a part of yourself from doing it.

You, of all people, know more about yourself. You dont have to get influenced by the opinions of other people. You might end up seeing your colleagues or classmates giving up. And maybe their reasons also resonates with you that you might end up doing the same. However, you have your own reasons and inspirations. You just have to find them and keep them engraved on your mind.

Once that happens, you will realize that its up to you to change yourself. The world is not going to put your goals in easy mode. And no one is going to shape themselves to please you. But what you can do is you can develop yourself to adapt to different challenges. At the same time, you have your own say on how youll react to those changes.

Another habit that you should start is affirming your goals and personal changes that you want to happen in your life. It can be something as simple as I want to eat healthy this week. It is measurable and realistic enough that you wont feel pressured when you remind yourself of it. If you want to be an effective motivational speaker for yourself, you have to be your own coach towards your goals.

Lastly, make sure that you wont lose sight of your goals. Its very easy to just focus on the stress and difficulty of achieving it. Therefore, you have to engrave your affirmations inside your head. Perhaps a simple quotation by your door is enough to remind you that you are on your way there.

As I have mentioned previously, you have to remind yourself of your goals. But at the same time, be realistic about what you want to achieve. If you decide to go all the way immediately, chances are youll get pressured or stressed if you fail in doing certain things. Divide your goals into chunks that are doable.

Instead of saying that you want to lose weight this year daily, you can focus on what you want to change weekly. Maybe you want to start by reminding yourself to cut off sugary and fried foods. And next week, you want to insert half an hour of cardio every morning. Youll discover that instead of convincing yourself to quit, youll be more motivated to finish your goals.

My concept here is that you dont want to get stagnant. You have to keep moving, even if its just in small steps. Over time, even if youre just placing one brick a day, youll be surprised that the wall is close to finishing. You wont end up feeling demotivated if you didnt reach the expectations you set. Since they are much easier to do, youll feel much closer to your main goal.

For example, maybe youve been trying to redesign your home. However, youve been putting it off because it feels like such an exhausting thing to do. You can start by changing your walkway using a paver sealer. A small step like this is recognizable enough to keep you motivated. Think about it, the voice in your head doubts that youll finish that project. However, you noticed that your walkway looks way better than before. Youll be a much more effective motivational speaker when you see progress.

Dividing a goal into steps and chunks makes it more realistic to achieve. You only have to focus on one part at a time, so you dont end up procrastinating. And speaking of which, dividing a goal into different steps also makes it much easier for you to notice the things that can keep you from finishing or achieving a task.

Maybe you find yourself more overwhelmed or uninspired when doing a particular task. Once youre aware of them, dig deep on what you can hold onto to keep you from quitting. Are you feeling angry because you can no longer enjoy holidays because you end up using them for reviewing your lessons?

Perhaps you can divide your time to give yourself a breather. This way, the motivational speaker in you also gets his recharge to convince you afterward. It is worth noting that motivation is only going to be useful if you remove the factors that can stop you from believing in it. A problem that you might have ignored because it seems insignificant is enough to kill your motivation.

Perhaps the most effective quote that you can say to yourself to keep you motivated is the phrase, Do it now. Remember that we divided your goal into easy tasks, so you have no reason to skip them.

If you wait too long into doing something, trust me, youll end up not doing it. You might have the urge to start writing your book while watching your favorite movie. If so, then go ahead and stand up to do it. If you dont, youll end up with different reasons not to do it.

Imagine how many ideas that you didnt act on immediately. What if you were so close to accomplishing a lifelong dream, but you just pushed your motivational voice aside? Once the instinct kicks in, then go ahead and make it happen.Wouldnt itll be much easier to stay motivated when youve started something? After all, being happy makes you more productive.

Continued here:
How to Be an Effective Motivational Speaker for Yourself - Thrive Global

Mickey Jogoleff had to change something.

He was obese, weighing at least 245 pounds (he might have been heavier, but he actively avoided the scale). He abused his body, smoked cigarettes, drank a lot, and defended it all with the excuse of living life to the fullest. He couldnt make it through the day without needing to unbutton his pants to breathe. He couldnt do a pull up, and wouldnevertake his shirt off in public.

That was then. That was before he spent 12 months honing his diet and exercise, taking his weight from 245+ pounds to 168 pounds, a loss of at least 77 pounds. Now 32 years old, hecut his body fat percentagedown to 9 percent and at one point, he even got it as low as 3 percent.

Note: All bolding is done by BarBend editorial team for emphasis.

Mickey initially tried losing weight without the guidance of a pro, which he now sees as a mistake.

When I looked in the mirror I saw the fat me, and I would starve myself and punish myself with workouts, he says. I was stuck, super frustrated, tired of busting my ass while starving myself.

Eventually he sought the services of biochemist and BarBend Expert Dr. Trevor Kashey, founder of TKN Nutrition. When he approached Dr. Kashey, he was eating1,500 calories a day and working out six or seven days a week.

Now, he eats more and lifts less: 3,500 calories a day, training three to four days a week.

I did my best to stay short sighted,' he says. I would talk with my coach and we would just come up with a plan for the week. That would be my main focus; I would not think about next week, next month, or anything but the next step.

The biggest changes he made were eating fewer meals on the go no more running on coffee, fast food, and cigarettes. He cooked more and cut back on beer,but the process of tracking his calories and consulting with an expert taught him that he can still enjoy food while looking good.

I can have both, he says. Before I started, I was very strict with meal prepping and had a low carb intake, but I didnt actually track anything. I was just adamant about eating healthy.'

Once he started tracking his food, he was able to be more consistent with his weight loss and it eliminated the feeling of restricting himself: if he stayed inside his calorie goal, he could make room for his favorite foods and even the occasional beer.

I was given guidelines to operate in and have it fit my plan. The easiest way for me was coming up with some staple go-to meals, he says. I pick a carb of choice, normally a mix of rice and veggies, then my protein of choice, normally chicken thighs, then top it off with fat, normally olive oil. Throw all that into a big bowl, mix it up, and divide it into however many times I want to eat. Simple and fast, while still allowing me the ability to mix it up.

(His wife calls it the Super Bowl.)

Once he was actually monitoring calories and following expert guidance, Mickey found he wasdoubling the amount of food he was eating. It enabled him to be less restrictive when eating out with his wife he could drink wine and have dessert while still meeting his calorie goal. Today, in the best shape of his life, hes eating over 500 grams of carbs per day.

My biggest challenge was definitely a busy schedule, he says. (Mickey, like almost everyone in his family, is a construction worker.) Part of the reason my weight had gotten so out of hand was long hours. So I never cooked, which meant lots of takeaway tacos and fast food followed by beers to unwind after work. The crockpot and rice cooker, or things I could set and forget, werehuge for me; keeping it simple and making sure I was set up because I have little to no time.

[Related: Our guide to making easy, inexpensive protein in your crockpot.]

I have tried many different style of training, from bodyweight calisthenics, bodybuilding, cardio, big lifts, he says. Ultimately, I found my home with a solid routine of little to no cardio and lifting three to four days a week. I do track my weight to measure progress and continue to push myself.

While losing weight, Mickeys relative strength his strength to bodyweight dramatically increased. (Which is freaking awesome, he notes.) Heres how much he could lift before and after his 80-ish pound weight loss.

Lifting, for me, is focused around building and maintaining strength, he adds. I focus on basic barbell movements while also incorporating some accessory work [like] weighted pull-ups. I will typically rotate between hypertrophy and strength cycles.

His cardio consists entirely of nightly walks with his wife.

I am happier than I have ever been or ever thought possible. I have endless energy, I am able to go out on a date with my wife without worrying about what I eat, I no longer live in fear of gaining the weight back, he says. I am in disbelief when I talk with people and they tell me they want to look like me. It feels like a dream.

But the best part? Hes inspired his loved ones to take care of their own health. His dad and brother are in the best shape of their lives and his mom has lost over 100 pounds.

Without knowing, I was leading by example.

Link:
How Mickey Jogoleff Lost 80 Pounds While Working Out Less and Eating More Carbs - BarBend

Provided by Daily Mail Diet plan? This Morning's health experts have suggested Adele's alleged '1000-calorie-a-day' diet isn't sustainable in the long term (pictured left last weekend)This Morning's health experts have suggested Adele's alleged '1000-calorie-a-day' diet isn't sustainable in the long term.

The 31-year-old singer is rumored to have shed a whopping 98 pounds in recent months due to a calorie-controlled diet, according to recent claims made by her one-time PT Camila Goodis.

Speaking on Wednesday's installment of This Morning, food writer Dale Pinnock - aka the Medicinal Chef - warned the diet could have adverse side effects such as brain fog and irritability.

The conversation came during a chat about Adele's transformation, with the singer looking stunning in her latest snap taken over the weekend.

Dale explained: 'If you've got a short-term goal that kind of approach could be very, very suitable - if you want to lose weight for a wedding or holiday.

'But it isn't sustainable. There will be a cut off because after a while your body will start to down regulate the things it will do.'

He reminded people at home that the recommended daily intake for a woman is between 1,800 and 2,000 calories.

'[The body's] top priority is survival, after a couple of weeks you won't be as active, you'll find that you get brain fog and become irritable, it kicks in quite quickly.

'Slow and steady wins the race, definitely - find something that you can stick to.'

Provided by Daily Mail 'Slow and steady wins the race': This Morning's resident doctor Zoe Williams and food writer Dale Pinnock - aka the Medicinal Chef -reminded people at home that the recommended daily intake for a woman is between 1,800 and 2,000 calories Provided by Daily Mail Weight loss: The 31-year-old singer (pictured) is rumoured to have shed a whopping seven stone in recent months due to a calorie-controlled diet, according to recent claims made by her one-time PT Camila Goodis

This Morning's resident doctor Zoe Williams was in agreement, advising viewers to make small changes they will be able to stick to.

She said: '1000 calories a day isn't sustainable and you set yourself up to fail. Make small changes you can stick to for the rest of your life.'

'Brazilian body wizard' Camila appeared on Lorraine earlier this year, where she gave a unique insight into the grueling regime that has helped Adele.

But in recent weeks, several fitness industry experts have spoken out about the rumored diet.

Instagram star Alice Liveing, 26, hit out at Camila on social media for promoting a green juice diet and 'riding on the coat tails of a celebrity client.'

In an impassioned post, personal trainer and nutritionist Alice, who goes by the name Clean Eating Alice, said: 'For the record, no credible trainer would agree to their client eating only 1,000k cals a day.

'No credible trainer would suggest green juices to be the elixir of good health. No credible trainer would/should share this confidential info for their own gain.

'I have trained celebrities in my time and when asked in interview about said clients, I have always remained silent because of client confidentiality, their privacy and the fact that that is their information to share, not mine.

'These 'so called' celebrity trainers need to realize that putting someone on a 1000 calorie a day diet and an intense workout regime doesn't make them a good trainer.

Brazilian body wizard: Camila Goodis (pictured) appeared on Lorraine earlier this year where she gave a unique insight into the gruelling regime that has helped the musician

'It makes them the instigator of seriously disordered eating habits and the health repercussions that accompany it.'

Alice continued she has trained celebrities herself but wouldn't boast about it on TV, so as to not betray her client's privacy.

'I'm not going to get on to Lorraine riding on the coat tails of a celebrity client,' she said.

'If I ever do get on TV it will be because I am a credible trainer in my own right and I don't need to compromise their privacy to further my career.'

Alice has become a health and fitness Instagram sensation.

Thanks to the no-nonsense healthy recipes and simple workout regimes, she has garnered more than 600,000 followers and recently launched her own gymwear range with Primark.

Her debut book The Body Bible was so successful it outsold well-known bakers like Mary Berry, Deliciously Ella and Jamie Oliver.

Alice was once a binge eater and yo-yo dieter but shed four dress sizes after finding a love for fitness.

The Instagram star has been vocal about her own journey, admitting she was once addicted to working out but now encourages her followers to have a healthy relationship towards exercise and eating.

Celeb clientele: Camila describes herself as 'a Brazilian body wizard', was introduced to Adele through Robbie Williams' wife Ayda

On Lorraine, Los Angeles-based personal trainer Camila revealed the changes to Adele's body are largely down to significant decrease in her calorie intake, cutting the recommended daily allowance for females of 2,000 calories by half.

'She's working out but I think 90 per cent of it is diet,' Goodis said.

'It's a good diet to shed the weight. The first week is intense, green juices and only 1,000 calories. She doesn't look too thin - she looks amazing.'

The instructor, who describes herself as 'a Brazilian body wizard', was introduced to Adele through Robbie Williams' wife Ayda and even gave them a joint workout in the former Take That star's Los Angeles mansion.

Her online biography says she uses 'a variety of Pilates and core strength training exercises'.

Provided by Daily Mail Revelation:'She's working out but I think 90 per cent of it is diet,' 'Brazilian body wizard' Goodis told show host Lorraine KellyShe recalled: 'When she came for a work out I didn't know it was her and when she left I thought 'Oh it looks a little bit like Adele'.

'She looks amazing - she's changed her lifestyle and diet.'

Speaking to The Sunin January, the fitness coach claimed the singer's weight loss is mostly down to dieting because she doesn't like exercise.

'I trained Ayda [Field] for a long time and it happens that they are good friends so I did Adele when she was there in Robbie's house,' she said.

'I don't believe she liked exercise much but she has changed her lifestyle and I believe that 90 per cent was dieting.

Provided by Daily Mail Stunned: Adele left fans shocked over the festive season when she unveiled her amazing weight loss at a Christmas Party (pictured)The singer has wowed fans with her weight loss, which she first unveiled over Christmas and also showed off during a holiday toAnguilla with Harry Stylesearlier this month.

It is believed the Rolling In The Deep hitmaker transformed her physique after a dietary overhaul but was inspired to do so for her son, Angelo, seven.

A source toldPeopleearlier this week: 'She got to the point where she didn't feel great. She knew she had to change something, because she wants to be the healthiest mum possible.

'Her whole focus during the weight loss journey has really been all about how she can be healthier and how can she treat her body better.It was never about losing weight.'

Provided by Daily Mail Feeling better: It is understood the Rolling In The Deep hitmaker transformed her physique after a dietary overhaul but was inspired to do so for her son, Angelo, seven (pictured in 2017)The comments come after college student Lexi Larson, 19, spoke to People and claimed that Adele told her she's lost 'something like 100 pounds'.

Lexi crossed paths with the singer at theBlanchards Restaurant and Beach Shack in Anguilla.

She said: 'She said she lost something like 100 pounds, and that it's such a crazy positive experience. She seemed so happy, and she looked amazing.'

The teenager said that the singer's weight loss was evident as she met her in the eatery.

Lexi added Adele did not want to take a picture with her as Angelo was present at the time, but did bring over Harry to chat to her group of pals in the restaurant.

She revealed that she and a group of pals spoke with the British stars for around 15 minutes and discussed college life and their future plans.

The Sirtfood Diet is based on sirtuins (SIRTs), a group of seven proteins

It focuses on plant foods which help to suppress appetite and activate the body's 'skinny gene'

Followers of the diet go through two diet cycles that last for three weeks

Recommended Sirtfoods include:Kale, red wine, strawberries, onions, soy and dark chocolate (85% cocoa)

The diet has been criticized for failing to provide any long-term benefits

Source: Healthline

UP NEXT

Back in October, Adele joked that she 'used to cry but now I sweat' in an Instagram post, as details of her overhauled fitness regime emerged.

It's understood that her huge transformation has been a result of reformer pilates, using weights in the gym, cutting down on sugar and also following The Sirtfood Diet.

The regimefocuses on plant foods, such as kale and buckwheat - which help to suppress appetite and activate the body's 'skinny gene'.

The diet's creators claim that following the Sirtfood Diet will lead to rapid weight loss, all while maintaining muscle mass and protecting you from chronic disease.

Provided by Daily Mail All over: Sources previously claimed her new workout regime has given the vocal talent a 'new lease of life' following her split from ex-husband Simon Konecki (pictured in 2013) Provided by Daily Mail Diet: Adele admitted that she'd cut out alcohol, cigarettes, and caffeine, as well as 'spicy, citrusy, and tangy' foodsFollowers of the diet go through two diet cycles that last for three weeks - following specific recipes and plans - and they are then encouraged to continue adding as many sirtfoods as possible into their food.

However, Healthline report that although the low-calorie diet may kick-start weight loss, it is too short to have a long-term impact on health.

Speaking in June, sources claimed Adele's her new workout regime had given the vocal talent a 'new lease of life' following her split from ex-husband Simon Konecki - with whom she shares son Angelo.

Adele confirmed her split from Simon in April 2019 and filed for divorce in September

The vocal powerhouse and Simon first began dating in 2011 and welcomed their son the following year, before tying the knot four years later.

Gallery: U.S. News' 35 Best Diets Overall (U.S. News & World Report)

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Adele's '1000-calorie-a-day weight loss diet isn't sustainable' in the long term, This Morning health experts warn - msnNOW

ADELE has been warned that her "1,000-calorie a day" seven-stone weight loss "isn't sustainable" by This Morning's health expert.

Dale Pinnock spoke out against the 31-year-old star's reported methods, with the singer wowing fans with her trim figure in recent months.

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Speaking to hosts Phillip Schofield and Holly Willoughby earlier today, nutritionist Dale explained that restricting her calorie intake so drastically will only work for short-term weight-loss goals.

Revealing that the average calorie intake for a woman should be between 1,800 and 2,000 calories a day, Dale said: "If you've got a short-term goal that kind of approach could be very, very suitable.

"If you want to lose weight for a wedding or holiday, but it isn't sustainable."

He continued: "There will be a cut off because after a while your body will start to down-regulate the things it will do.

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"Its top priority is survival, after a couple of weeks you won't be as active, you'll find that you get brain fog and become irritable, it kicks in quite quickly."

When asked how he'd advise Adele on how to lose the weight, Dale shared: "Slow and steady wins the race, definitely - find something that you can stick to."

Fellow guest Dr. Zoe agreed, adding: "1000-calories a day isn't sustainable and you set yourself up to fail.

"Make small changes you can stick to for the rest of your life."

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Earlier this week, Adele looked almost unrecognisable as she posed next to Polish presenter Kinga Rusin at Jay-Z and Beyonce's Oscars 2020 after party.

She initially debuted her weight loss at Drake's birthday party in October, just weeks after she filed for divorce from Simon Konecki.

Her former personal trainer previously revealed that Adele shed the pounds on a gruelling "1,000 calories a day and green juice diet".

Camila Goodis said: "She's working out but I think 90 per cent of it is diet.

"It's a good diet to shed the weight. The first week is intense, green juices and only 1,000 calories," she said.

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"She doesn't look too thin - she looks amazing."

Adele told a holidaymaker on her recent getaway to Anguilla that she a lost a staggering seven stone.

The singer was said to have opened up to a fan about her weight loss while holidaying with Harry Styles and James Corden on the Christmas Caribbean trip.

Link:
Adele warned her 1000-calorie a day seven-stone weight loss isnt sustainable by This Morning health exper - The Sun

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