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EVER heard the saying "have your cake and eat it too"?

Best friends Jade Spooner and Amal Wakim have built much of their multimillion-dollar weight loss empire on those very words.

The Sydney locals ditched their corporate roles at Google to create Equalution, an online program designed to change the perception of what is considered "good" and "bad" food.

After ditching years of fad diets and restricted eating, the friends went on to lose a combined weight of nearly 50kg without limiting themselves from the foods they loved.

It sparked a light bulb moment that forged their successful nutrition business, which now has thousands of members globally.

Much of Amal Wakims diet consisted of fast foods such as Big Macs, chips and other unhealthy snacks. Picture: Supplied

Jade Spooner was the opposite. She ate healthy but restricted certain groups which had her struggling to reach her desired fitness goals. Picture: Supplied

"The business is attractive because it's known as a plan that lets you have your cake and eat it too, all the while seeing optimal results," Jade told news.com.au.

"Our clients are mind blown that they can still enjoy the food they love while achieving their goal body."

The friends, who look completely different to what they did more than five years ago, said they were bullied and verbally abused growing up, because of their size.

"I was very overweight and being overweight during high school makes it all the more difficult given that uniforms were never something I felt comfortable in," Amal, 26, said.

"My lifestyle reflected my poor health. I was a gamer and the typical recipe for fat gain - I sat in front of a computer for hours on end not partaking in any physical activity and ate beyond my means on top of that."

Jade's weight gain wasn't typical. Instead of over indulging on junk food, she was overconsuming calories on a "good" diet.

"I was eating like a body builder because I thought that was how weight loss was done," Jade explained.

By ditching fad diets and restrictive eating Amal lost 27kg. Picture: Supplied

Jade, who once weighed 78kg, went on to lose 19kg by focusing on flexible eating. Picture: Supplied

"I was just consuming far too much. This was done through lots of 'good fats' I was adding to my diet thinking I was doing myself favours, lots of rice and sweet potato - which I justified by the fact that I was weight training - large protein portions, cooking in coconut and olive oil."

THE WEIGHT LOSS JOURNEY

When the girls flipped their approach, ditching fad diets and focusing on flexible eating, as well as regular exercise, they saw huge results.

Amal, who now weighs 49kg (in the healthy BMI range for her frame and height), lost 27kg - but says she found the lack of support during a weight loss journey difficult.

"I am a very all-or-nothing person so one of the biggest challenges I faced was feeling very isolated. I said no to a lot of things that I have since learnt, through flexible dieting, that can be incorporated on a fat loss journey," she said.

To gain a better understanding of nutrition, the girls hired a coach which then lead to the creation of Equalution, their multimillion-dollar health app. Picture: Supplied

They then quit their full-time jobs at Google to pursue their business. Picture: Supplied

Amal regularly turned down social events and at times would refuse to eat with her family, leading to a high level of restriction and deprivation.

"Now I follow an 80/20 approach," Amal told news.com.au, adding that it was what Equalution was based on.

Jade, who is now a happy and healthy 59kg, saw success with the approach too.

Before discovering flexible eating which sets the foundation of their business, Amal said she lead a miserable, unhappy life.

HOW THEY SHED THE KILOS

To get to their goals, the girls met their specific calculated calorie and macronutrient needs.

"We did this using foods we enjoy. It's very balanced, so for the lean meats, veggies, fruit, whole-grains there's a 20 per cent allowance for soul food and food we enjoy that keep us adherent and on track," Jade explained.

"We both are very active and do exercise five times a week but this is optional and means our intake goals are proportionate to this expenditure - we both just love staying fit and healthy."

HOW DID THEY COME UP WITH EQUALUTION

After being miserable and not achieving their desired results as well as having developed a very poor relationship with food, the girls went on a quest for answers.

They hired a coach, turned business partner, who they heard was prepping athletes for fitness modelling.

The girls train roughly five times a week, with their personalised meal plans structured on their fitness and lifestyle goals. Picture: Supplied

"They were eating ice cream and still losing weight," Jade said. "We were instantly intrigued and began furthering our education with him. He saw the passion and twinkle in our eyes for this balanced method of dieting and the business savviness in our veins."

The three of them then partnered and formed Equalution.

"After quitting our full time jobs at Google to pursue the growth of Equalution, our business partner gave us his blessing to go on our own on this quest so the both of us built Equalution from the ground up."

The girls built a multimillion-dollar company, injecting their investment in the nutrition team and technology rather than marketing.

The girls said living by an 80/20 diet has meant theyve been able to strike a balance between achieving their goal bodies without forgoing the food they enjoy.

"We have spent considerably on acquiring a development team full time and building a mobile app platform to create a seamless Equalution experience," Jade told news.com.au

"Living by the principle of an 80/20 diet has meant that we've been able to strike a balance between achieving our goal bodies without forgoing the food we enjoy all in light of a simple science."

If you've got a transformation story you'd like to share, get in touch with shireen.khalils@news.com.au

Jade also felt unhappy after struggling for years to achieve her fitness goals.

See more here:
50kg weight loss behind million-dollar idea - Observer

Eden Hazard has admitted he put on weight this summer but managed to lose it all in just ten days.

The Belgian, 29, left Chelsea to complete his mega money move to Real Madrid ahead of the new season before going on holiday.

Getty

And he revealed his weight is known to fluctuate when he takes his eye off it.

In an interview with AS, he said:It is true.I will not hide it.When I am on vacation, I am on vacation.

I gained five kilos in summer. I am one of those who gain weight quickly and lose it fast if I pay attention.

When I was 18, in Lille, I weighed 72 (11st 4lbs) /73 kilos . Then, when I gained muscle mass, I went to 75 On a bad day, 77.

This summer I reached 80 kilos (12st, 8lbs). I lost everything in ten days.

Hazard has made something of a slow start at the Bernabeu, scoring one goal so far.

However, it should be noted hes made 13 appearances this season as he is currently nursing an ankle injury.

He was called out by former Arsenal Arsene Wenger, who suggested his weight was the reason behind Hazard not being at his best.

He is not the type of guy to be [overawed at Madrid] but I dont know him well enough to assess that, Wenger said.

I think [his slow start] was more down to physical reasons. He became too heavy.

Hazard did not need a lot of persuading to join Real, especially after speaking to his idol Zinedine Zidane in 2016.

Getty Images - Getty

He revealed how he was approached by the Real boss while on European Championships duty.

Hazard added: I didnt talk much with him. The first time was in the 2016 European Championship in France. He called me.

He said: It would be good if you came. When Zidane calls you, its serious!

Frankly, it does something. He has this power over me. It didnt leave my head for the whole tournament.

Read the original here:
Eden Hazard reveals he put on nearly a stone in weight before Real Madrid transfer and says Zidane told him - talkSPORT.com

NEW DELHI, Jan. 13, 2020 /PRNewswire/ -- 'How to lose weight fast,' is one of the most searched terms on the internet. However, those looking to lose weight fast need not go for fad diets anymore. A simple addition of hemp seeds to daily diet can help individuals shed the extra weight quickly and in a healthy way. Rohit Shah, CEO and Co-founder of the Delhi based startup- the Health Horizons shared his views and said, "There can be various reasons why a person wants to lose weight in a short amount of time. However, fad diets are no good. Such diets may help achieve the weight of losing weight but they also have a very bad effect on health. Additionally, the weight loss with such approach can come back very easily; in fact, as soon as one returns to their routine."

"The reason why people choose these fad diets is because they do not have much knowledge about other (healthier) alternatives," added Rohit.

Rohit said that hemp seeds can help people lose weight quickly and in a healthy manner. He also said that hemp seeds are rich in fiber and their nutritional profile includes a natural suppressant for appetite. So, when anyone intakes hemp seeds with his or her diet, he or she is likely to feel full for a longer period. The natural appetite suppressant also helps in reducing the untimely cravings.

One need not follow any extensive recipe to intake hemp seeds. These seeds can be added to everyday recipes as an addition. Alternatively, consumers can grind the seeds into a powder and sprinkle it over food.

"The insoluble fibers present in hemp seeds can help provide relief from constipation and diarrhea. Similarly, the soluble fibers promote the health of liver and aid in the production of bile, which helps in reducing the LDL cholesterol levels. As a matter of fact, hemp seeds have a comprehensive nutritional profile, providing you with essential amino acids, essential fatty acids, vitamins, and minerals," added Rohit.

There are other benefits of consuming hemp seeds as well, ranging from healthy heart to relief from arthritis and joint pain, and improved health of skin and hair. Taking everything into consideration, hemp seeds are one of the most valuable and healthy additions to add to any weight loss regime.

"An addition of 4 tablespoons of hemp seeds in breakfast can help a person feel satiated the entire day. Since excessive eating is one of the most common reasons for weight gain, this one addition to the food can help," asserted Rohit as the ending note.

About Health Horizons

Health Horizons is dedicated to bringing natural Hemp products to the Indian market. Health Horizons manufactures and distributes hemp-based edibles and skin care products. All products from Health Horizons contains hemp that has occurred naturally and does not contain any synthetic or man-made ingredients. Hemp foods inspire healthier living and our hemp personal care line promote wellness of skin and hair. To know more, visit http://www.thehealthhorizons.in

Logo: https://mma.prnewswire.com/media/818535/Health_Horizons_Logo.jpg

PWR PWR

(This story has not been edited by Devdiscourse staff and is auto-generated from a syndicated feed.)

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Hemp Seeds: Healthy and Nutritious Way to Lose Weight - Devdiscourse

Jessica Simpson is now a specialist in dropping her infant weight quickly. Her former diet trainer Liz Josefsberg shows the hints she shared with Jessica to help her slim down and keep it off.

Jessica Simpson, 37, welcomed baby number three, herdaughter Birdie Mae Johnson, at March 2019 and superbly dropped 100 lbs of baby fat in six weeks. Obviously, it was not her first time managing postpartum weight reduction. When she had been sliming down following her first two children Maxwell, seven, and Ace, 6, Jessica hired aide Liz Josefsberg to help her understand how to eat right for her body.

The actress trainer, who talked to HollywoodLifewhile boosting her new line of CBD products and the way they might assist with weight reduction, advised HL EXCLUSIVELY:Throughout the time that I worked withJessicaafter the arrival of her first two kids, she had been after Weight Watchers. She spent over 6 weeks running off fat out of her first and second pregnancies. She ate regularmeals through the day. Usually 3 times along with a bite. The secret forJessicawas moderation and learning how to indulgeintelligently.

Liz additionally disclosed that Jessica dranka lot of water also clarified why it is so important if it comes to losing weight. Hydration is a key weapon for weight reduction. Inside my publication Target 100 I recommend people to get in at 100 oz every day. That may seem like a good deal, but its ideal for our own bodies. Staying completely hydrated while slimming down is crucial. A lot of the overeating we do would be mistaking thirst for hunger. If we are able to keep our own bodies, that are composed of over 60% hydrated, water, they burn off calories and metabolize food for an optimal pace!

Based on Liz another motive that Jessica is indeed effective at losing her infant weight is she has discovered a very simple method to get moving daily. Jessica enjoys to walk. She gets out nearly daily to strike at least 10,000 steps. She enjoys it because she can do it everywhere she can do it together with her loved ones and it helped her to lose weight following each infant

Liz, that works with customers throughout the nation, has recently begun using CBD, brief for cannabidiol, in her clinic and she clarified to HL how it might assist with weight reduction. In my experience CBD assists my customers feel less anxious and stressed out. It takes off an edge and calms themto start to feel as they are more in control and will make better food choices. A lot of this overeating that my customers do is because of stress and nervousness.

Eating food releases endorphins to decrease stress in the present time. Theyve generated bad habits about using food to decrease stress. If I can make them take CBD frequently they report feeling much calmer and less worried. Less anxiety equals less stress ingestion and consequently lower body fat! CBDcan decrease muscle soreness. For my customers trying to boost exercise to aid with weight reduction, this may really help them as they push their bodies into new heights of exercise.

Additionally, I encourage customers to utilize CBD is for increased sleep. Getting more quality sleep contributes to reduce weight as well since when we do not get decent sleep and feel exhausted all the time, we are apt to overeat to attempt to stay alert. If I can help get customers sleep line theyll begin to find out more weight loss outcomes.

Continued here:
Jessica Simpsons Nutritionist Shares The Exact Diet That Helped Her Lose 100 Lbs. So You Can Try It - BingePost

Experts often recommend cutting down on starchy foods for people who are trying to lose weight or who have diabetes. But recent research has found that not all starch is created equal.

Resistant starch, for example, is a type of starch that breaks down slowly like fiber and can have positive health effects. So if you are looking to lose weight and boost your digestive health, you don't necessarily need to cut carbs altogether. Instead, consider replacing some of the more simple starches with resistant starches in your diet.

All starches are a type of carbohydrate that breaks down into a form of sugar called glucose during digestion.

Now, some starch like the kind in a pile of steaming mashed potatoes breaks down quickly. On the one hand, this gives your body a nice boost in energy, but if glucose is absorbed into your bloodstream too rapidly, too often, then over time it can cause health problems such as obesity and type 2 diabetes.

That's where resistant starches can help. They get their name from how they resist digestion.

"Resistant starch is digested in the same way as other starch, just more slowly," says Joshua Lambert, a food science professor at Penn State University.

Your body digests these starches more slowly because of their molecular structure. Resistant starches exist naturally in foods like grains, beans, and legumes. But they can also form in foods like pasta and potatoes by cooking and then letting them cool.

For example, when you cook a starchy food like pasta, the starch molecules relax and spread further apart, making the food easier to break down and digest, which can cause a spike in blood sugar.

But just as cooking causes the starch molecules to relax, this same process reverses as the food cools, basically snapping back into place like a stretched rubber band that's been released. The starch molecules pack together more densely and become harder to break down, slowing the digestion process and maintaining more stable blood sugar levels.

If you are disappointed by the idea of having to eat cold pasta, there may be an added bonus. According to a small, preliminary experiment by the BBC team who runs "Trust Me, I'm A Doctor" if you reheat your pasta after letting it cool, the starches become even more resistant to digestion. Another 2016 study in the journal Food Chemistry found that chilled potatoes had more resistant starch than reheated potatoes, though both had more than hot potatoes.

There are several different types of resistant starches that can show up in food:

If you are on a diet, replacing simple starches with resistant starches may help you lose weight. The slower digestion process can make you feel more full, which may curb unnecessary snacking. Moreover, when you eat resistant starch, your body won't absorb as many calories as it normally would from starchy food.

Because resistant starch can pass through your entire digestive tract without breaking down, it can reach your large intestine or colon largely intact. When this happens, the starch will ferment instead of being converted to glucose. This fermentation process provides food for the good bacteria in your intestines that help with digestion. "This promotes colon health," Lambert says.

In fact, experts are in the early stages of investigating whether resistant starches could play a role in preventing colon cancer.

Though resistant starches offer some health benefits, you don't have to focus on them exclusively. For a healthy person, eating other forms of carbohydrates, such as fruit, can provide a helpful energy boost to the body.

Lambert says that while resistant starch is an important part of the diet, it is not a cure-all. "Like anything else, it is important to keep it in the context of a healthy diet. Lots of extra resistant starch isn't going to make up for an unhealthy overall diet."

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What is resistant starch and why it's healthier than simple starch - INSIDER

JANUARY usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where you're whole relationship with eating can be under threat.

According to fitness guru Joe Wicks who has successfully helped thousands of people to lose weight staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, it's not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68 per cent) of UK adults believe the one-size-fits-all model just doesn't work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

:: Why should people avoid restrictive diets in January?

"It's the time of year now where everyone wants to make changes to their life, whether that's with exercise or food, but the last thing you want to do especially if you're someone who really loves food is to go on a low-calorie diet," says Wicks (33).

"Sure, it will work in the short-term and you'll probably lose weight on the scales, but emotionally it's going to absolutely ruin you. You're going to be so exhausted, you won't enjoy it and it's not going to be a sustainable approach.

"Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; you're much more likely to succeed throughout the year."

:: Why do people fail at New Year's diets?

"Because they're awful, aren't they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

"If I could give you one tip, it's to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

"Trying to do everything all at once is a bit much," he adds. "Focus on fitness first, and the rest will hopefully follow."

:: What other tips do you have for those looking to lose weight this year?

"Have a look at your portion control. I'm not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you don't want to go and put junk food in your body afterwards.

"Meal prepping is one of the best things you can do too. If you leave the house without food, you're going to grab options on-the-go, which will likely be unhealthy convenience food.

"That's fine to do once or twice a week, but if you're doing it a lot, you're never going to truly know exactly how much you're consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean."

:: What are you favourite ingredients for healthy eating?

"I really think it's great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

"There's no magic fat-loss food; it's all about getting a good balance of everything and getting lots of fruits and veg in your diet.

"It's good to be a bit intuitive with it ask yourself what foods make you feel energised and healthy? Don't think you have to jump on to a certain diet because everyone else is doing it."

:: Do you follow a flexitarian diet yourself?

"Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

"That's a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. I'm still not fully committed to going hardcore vegan though."

:: Many people feel like they don't have time to cook healthily, do you think that's untrue?

"I really think you have to remove that time barrier from your mind. We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well if we prioritise it.

"It doesn't need to be hours in the kitchen either. My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

"It's that kind of mentality of prepping in advanced and being organised that works in the long-run."

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Nutrition: Joe Wicks on why you shouldn't try restrictive dieting this Janaury - The Irish News

Created for Greatist by the experts at Healthline. Read more

More gym foe than fan? Thats fine! You can lose weight without hitting the weights or even worse doing cardio.

With the new year (and new decade) upon us, you may be looking to shed a few pounds in a flash. Rest assured your resolutions are 100 percent achievable. You just need a few common-sense tips and tricks in your back pocket.

Going all Dyson on your plate is never a good idea. Meals arent a race, so slow the heck down. Your brain cant keep up. Seriously: Eating more slowly has been shown to decrease calorie intake and make people feel full. Talk about a win-win.

So take time to chew. If youre a habitual speed-eater, counting the number of times you chew each bite can help you get into the habit of pacing your meals.

Cooking isnt just a great way to impress a date. It can also work wonders on your waistline, not to mention your wallet. In fact, people who eat in more often tend to eat healthier and eat less than those who dine out.

It makes sense: When youre the one behind the stove, youre in control of what goes on your plate. You dont have to be a top chef to whip up something tasty, and you can enjoy a restaurant meal from time to time. Just try to eat more meals at home than you do out.

While weight is more than just a number, the scale doesnt lie. Daily weigh-ins have been proven to help people lose weight and keep it off.

That being said, dont fret over daily fluctuations. Hormones, water retention, or eating too much salt can raise the number from time to time.

If youre going to weigh yourself every day, aim to do it first thing in the morning before youve eaten. Consistency is key to accurately tracking your progress.

While its fine to snack here and there, it can easily get out of hand. If youre a serial snacker, try announcing your snacks.

It may sound weird, but telling yourself or someone else youre going to have a snack will make you stop and consider the number of times you nosh every day and what youre noshing on.

Portion size isnt the only size you want to keep an eye on if youre trying to lose weight. Its worth noting that over the years, the average dinner plate has increased in size, and so has the average persons weight.

This isnt a coincidence. In fact, eating off smaller plates can trick your brain into thinking youre eating more than you actually are, which can be especially helpful with desserts and less healthy foods.

While some fad diets may have impressive results in the short term, theyre notoriously difficult and sometimes dangerous to maintain. And for what its worth, they make the least interesting conversation topics no one wants to hear about your juice cleanse.

Youre much better off applying simple (and sane) everyday changes to the way you eat for long-term success.

Protein-rich foods arent just delicious, they also have a potent effect on keeping the hangries at bay and curbing your overall appetite. Thats partly because protein affects certain key hunger and fullness hormones like GLP-1 and ghrelin.

Some research has found that eating protein in the morning can be especially helpful when it comes to managing your appetite throughout the day, so try swapping your oatmeal for eggs.

In short, fiber keeps you feeling full. And for weight loss, one type reigns supreme: viscous fiber. When it comes in contact with water, this magical stuff forms a gel that slows down stomach emptying and gives your body more time to absorb nutrients.

Viscous fiber is found in plant foods only. Try adding some more of this rock-star fiber to your diet with foods like brussels sprouts, oranges, beans, flaxseeds, and asparagus.

Not all bacteria are created equal, especially in your gut. Researchers are just beginning to understand the role of microbiota (gut bacteria) in weight and metabolism function, but some recent research links obesity with an imbalance of certain bacterial strains.

While taking a probiotic is no silver bullet for weight loss, it certainly cant hurt. Plus, probiotics can boost your overall health and immunity. You can try taking a probiotic supplement or eating fermented foods like yogurt and miso.

The three rules of real estate also apply to losing weight: location, location, location. Keeping unhealthy foods out of sight also keeps them out of your mouth.

In one study, people who lived in households that kept high calorie foods visible were more likely to weigh more than those who lived in homes where only a bowl of fruit was on display. So, clean house and hide your treats!

Adequate sleep is essential to weight loss (and for lots of other reasons!).

Failing to get your beauty rest can do a number on appetite-regulating hormones like leptin and ghrelin. Fluctuations in these hormones can make you hungry and make you crave unhealthy foods all the more reason to hit snooze.

Finding your bliss can also help you find your goal weight. Like lack of sleep, chronic stress can throw a wrench in your hormonal balance. Plus, many of us tend to cope with stress by eating comfort food thats probably not the healthiest.

Yoga, meditation, and breathing exercises are all simple and reliable ways to help keep your stress levels in check.

It goes without saying that water should be your beverage of choice even if youre not trying to lose weight. But water can work wonders on your waistline, especially if you drink some before chowing down.

Research has shown that downing two glasses of water 30 minutes before a meal can reduce hunger and overall calorie intake.

The harsh truth is that portion sizes arent what they used to be. Theyre MUCH bigger, especially in restaurants.

Putting more on your plate can lead to overeating and weight gain, but that doesnt mean you have to starve. Just be mindful and serve yourself a bit less than you would normally. You wont miss the extra calories.

As tempting as it might be to binge-watch your favorite show while going to town on your favorite meal, its best to minimize distractions while eating if youre trying to lose weight.

If youre not mindful of whats going into your mouth, youre much more likely to overeat. One study found that people consumed 10 percent more if they were distracted during their meals.

If you regularly use social media or watch TV while eating, try to go screen-free.

The link between vitamin D and weight loss isnt crystal clear, but folks in larger bodies tend to have lower levels of vitamin D in their blood. Even more interestingly, people who lose weight tend to experience an increase in vitamin D.

Some research suggests that supplementing with vitamin D can aid weight loss and fat burning. Whether you take a supplement, catch some sun, or eat vitamin D-rich foods, this vitamin comes with the added benefits of stronger bones and increased immunity.

Sugary beverages and soda are nutritionally useless and calorie-dense. These things should be the first thing to go if youre looking to lose some weight. Try replacing these drinks with water.

Odd as it may seem, some research has found that eating food off red plates can help people eat less. This color bias may be due to the fact that many warning and stop signals are red. Whatever the reason, its worth a try, especially when eating less-healthy foods.

Too often we eat with everything but our stomachs. We eat with our eyes and sometimes our emotions. As a result, we dont always stop when were satisfied but rather when were borderline exploding.

Practicing mindful eating means staying present at meals and snacks and listening to your bodys internal cues and cravings. The next time you sit down to eat, slow down and really pay attention to how you feel throughout your meal.

Shared family meals have be found to encourage healthy eating habits that influence long-term nutritional health.

That being said, there are all kinds of families, and certain familial situations are anything but healthy. With those variables in mind, eating in good company is always a good idea.

Healthy fats are your friend when youre trying to lose weight. Unsaturated fats (found in fish, nuts, avocados, and olive oil) and even some saturated fats (like those in butter and coconut) keep you feeling full longer and help you absorb certain vitamins.

That doesnt mean you should go ham on fats, but you definitely shouldnt avoid them. The only fats you should really steer clear of, whether you want to lose weight or not, are chemically processed trans fats.

Preparing your meals in advance, at least partially, can help streamline your cooking process and your waistline. Lets face it: Life and work come at you fast, and you dont always have the time or energy to shop for and cook a meal from scratch.

Instead, try to get to the grocery store once or twice a week and prepare parts of your meals in advance, like cooking several portions of rice or grilling a few pieces of chicken. That way you can grab, go, and reheat as needed.

While breaking a sweat may be great for your health, you dont necessarily need to exercise to lose a few pounds. Making simple, sustainable changes to your habits will pave the yellow brick road to success no membership fee required.

See original here:
22 Ways to Lose Weight Without Breaking a Sweat - Greatist

Although we're basically more advanced as a society now than ever before, some people believe that reverting back to certain ways of our ancient ancestors can result in healthier lives. Enter: The Paleo diet.

The Paleo diet is a modern diet that's supposed to be based on the way our ancient human ancestors ate during the Paleolithic Era, also known as the Old Stone Age, which began over 2 million years ago. These early humans were hunter-gatherers, eating what they could find and hunt in their surroundings.

So, the Paleo diet in a way is eating like certain cavemen and women may have eaten. But whether, or not, that will actually help you lead a healthier life is up for debate. Here's what you need to know about the Paleo diet.

Gastroenterologist Walter Voegtlin introduced the Paleo diet in the 1970s as a way for humans to eat better. He believed that modern humans could learn how to eat healthier by following suit of our Paleolithic ancestors hence the name Paleo diet.

But it wasn't until the early 2000s when the diet really took off in popularity, largely thanks to Loren Cordain and his book The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. In his book, Cordain lays out the guidelines of the paleo diet, as we know it today.

Mainly, the focus is on nutrient-rich plants and protein-rich lean meats and, of course, no processed foods, something that certainly wasn't around back then.

According to Mayo Clinic, the main staples of the diet are:

As for what to avoid, processed foods like potato chips and candy bars are an obvious no-no. But anything related to agriculture is also off-limits since the Paleolithic Era was before the time humans invented farming, 10,000 to 12,000 years ago. That means grains and dairy are out.

The diet also limits starchy foods like tubers such as potatoes and jicama and legumes like lentils, beans, and peanuts.

Unlike some diets, the paleo diet doesn't require you to follow a specific daily caloric intake. But it's likely that you'll consume fewer calories if you're sticking to it, since you're cutting out so many high-calorie foods, whether it's processed junk food, pizza and other fast foods, or high-sugar foods and drinks.

When you're cutting out entire food groups from your diet like grains and dairy you have to consider the fact that you'll be missing out on the nutrients and health benefits of those food groups.

"There are certain things like brown rice or whole grains that are great for your diet they help lower cholesterol and give you increased fiber so you may want to just take a closer look and see whether or not it's really worth giving that up," says Leah Kaufman, MS, CDE, and RD at NYU Langone Health's Weight Management Program.

Kaufman also urges people to be careful not to become calcium deficient when giving up dairy. Eating chia seeds, almonds, and sardines are all good sources of calcium within the paleo diet. But Kaufman says if you are deficient, the best way to get sufficient calcium can be through a supplement.

To be safe, you may want to meet with a registered dietitian who can help you plan your paleo diet to make sure that you're meeting your nutrition needs.

If you're interested in going paleo but are worried about the risks and restrictions that may come along with cutting out certain food groups, you can try out a modified paleo diet, where the diet serves as a guideline for eating but isn't followed so strictly. For example, you can include some whole grains or legumes if you want more flexibility and added nutrition.

The Paleo diet may be effective for people who want to lose weight, as you will replace any processed foods which are linked with weight gain with whole and minimally processed foods like fiber- and water-rich vegetables.

However, there are no studies investigating whether, or not, the Paleo diet can help you lose weight and keep it off long-term. Nor are there long-term studies to suggest whether this diet can lower the risk of common health problems like heart disease.

The studies that do exist, suggest that the diet shows promise over short periods of time.

For example, a 2015 study published in The American Journal of Clinical Nutrition found that the paleo diet resulted in short term improvement in metabolic syndrome conditions that increase the risk of heart disease, stroke, and type 2 diabetes when compared with a control group.

Other small-scale, older studies such as one published in 2008 in the European Journal of Clinical Nutrition found that the paleo diet can reduce BMI, weight, and waist circumference over a period of three weeks.

Most of these studies have been done with small sample groups, so research is still needed on larger groups for longer periods of time as well as with comparison diets to better understand the effects of the Paleo diet.

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What is the Paleo diet and whether it helps you lose weight - INSIDER

Youre on the keto diet and loving the results you see. But you cant help but wonder if you can give your weight loss even more of a boost by trying another intriguing diet regimen in tandemintermittent fasting(IF). IF is basically a weight loss plan in which you avoid eating for periods of timeon alternate days, for instance, or more popularly, through time-restricted eating, where you schedule all your your meals into a daily time windowsay, 7 a.m. to 3 p.m., or carefully spread between 7 a.m. and 7 p.m. (Its also sometimes known as the OMAD diet, or one meal a day.) The question is, the combination of keto and intermittent fasting safe?

The most important thing is to make sure youre meeting your nutritional needs, says Ginger Hultin, a Seattle-based registered dietitian, spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition. That means working with a medical team. If your doctor does sign off, how exactly does an IF-keto regimen workand what are its true benefits? Lets take a closer look.

If youre not familiar with the principles of the keto diet, heres what you need to know. The ketogenic diet is very low carbcarbs are limited to 40-60 grams per day, and more than 80% of your calories come from fat, Hultin explains. Keto is a moderate protein dietits designed to force the body into a fat-burning state called ketosis. Ketosis uses an energy source called ketone bodies to fuel the brain. So your body is forced to break down fat rather than using glucose, or blood sugar, for fuel. When the glucose in your body is depleted, ketone bodies are created. Then, those ketone bodies cross your blood/brain barrier as energy for your brain and central nervous system.

Intermittent fasting is built around a more simple concept: good old-fashioned calorie restriction. Intermittent fasting can be done in a variety of ways, Hultin says. The overall foundation, though, is based on a period of extended time where you go without eatinga fast. Many people on IF do this for 12-16 hours overnight, and eat their first meal at lunch or mid-morning. Not only are calories cut back this way, but IF proponents believe that this schedule helps with digestion, too. Hultin adds. And it seems to be highly effective: a recent overview of research on intermittent fasting found that as a whole, if youre in good physical and emotional health, this kind of plan on its own wont hurt you. Indeed, almost any intermittent fasting plan is going to result in some level of weigh loss, too, according to the overviews authors.

Load up on Vitamin E when youre sick. Vitamin E is a powerful antioxidant that helps the body fight off infection. Find it in nuts, seeds and spinach.

If you work IF into your keto plan, one big plus you may notice is that you reach ketosis faster. Why? Fasting causes your body to move its fuel reserve away from carbs and onto fats, which is, of course, the same way keto causes you to lose weight. Plus, your body burns fat for energy when you fastanother keto-friendly concept. It usually takes a couple of days for your body to start kicking into weight loss mode on keto, so conceivably, intermittent fasting could give you a leg up on dropping some pounds out of the gate.

Related: 150+ Approved Foods for the Keto Diet

It really depends on the person, says Hultin. For example, if you take certain medications, fasting may not be safe. If you have blood sugar problems or are on blood sugar lowering medications, either one of these diets could be extremely dangerous or even deadly.

Obviously, if youre pregnant, any form of weight loss diet will not be right for you. Likewise, if you have other chronic conditions, you need to abstain, period, if your doctor tells you to.

Its also key to talk to your doctor about how the specifics of keto could interact with IFif you currently take the cheat day, for instance.A study from the University of British Columbia found that the simple act of taking advantage of a cheat day while on keto could mean you consume as little as 75 grams of glucose and potentially damage your blood vessels. Sugar and high-fat, low-carb could make for a dangerous mix, first and foremost. Toss in further calorie restriction, and things could get a little complicated in terms of the specifics of your long-term health. Your best bet: have a physical to get a baseline profile of your health status before putting IF and keto together.

Related: Secrets From Dr. OzWhy Hes Fasting and Using the Clock to Slow Dementia

Here are some tips on how to get the most out of your IF-keto regimen.

Focus on meeting your caloric needs to stay healthy, stresses Hultin. You need to make sure youre getting the right amount of protein spaced throughout the period of time that you are eating on IF, because there are limits to how much protein the body can absorb and utilize at a given time. You also have to ensure that your vitamins and minerals are being met as well. Youll also need to consider how much fiber and fluids you need, and factor that in.

A new study from Johns Hopkins suggests that intermittent fasting could be part of a healthy lifestyle, but that physicians advise patients to gradually increase the duration and frequency of the fasting periods over the course of several months, instead of going cold turkey.

Restrict the hours of the day when you eat to between 7 a.m. to 3 pm, or 10 a.m. to 6 p.m. Its better to fast closer to bedtime.

Combining two plans like IF and keto is often most successful when you work with a pro. People underestimate how critical having a dietitian on their team can be, Hultin says. We really know the ins and outs of keeping people safe, and meeting their needs can be a game changer. A registered dietitian or nutritionist can help you avoid eating disorder behavior, discuss your body image and relationship to food, and help you get on a balanced dietary pattern that you can stick with long termbut still helps you meet your health goals.

Try these tips to avoid the keto flu and other side effects.

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Intermittent Fasting & Keto: How to Intermittent Fast on the Keto Diet - Parade

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Weight loss advice is constantly coming at youwhether you ask for it or not. You might hear about it via the latest wacky plan some influencer tweets out, a buzzy bestselling book, or your judgey sister-in-law who has been eyeballing your body at every family gathering since your brother first brought her home. There is certainly no shortage of tips on how best to slim down.

The problem is, of course, that most of them are (low-fat) baloney, and wont result in long-term, lasting weight loss. Research shows that almost half of all Americans have tried to lose weight within the last year, according to the Centers for Disease Control and Prevention, and many succeed. Its keeping it off thats a heck of a lot harder: A meta-analysis of 29 long-term studies showed that more than half the weight people lost had been regained at the two year mark, and by five years, folks had put 80% back on, according to a 2018 article in Medical Clinics of North America.

So Prevention asked 10 top weight loss and obesity clinicians from around the countrypeople who are up on the latest science and whose main motivation is to help their patients be healthier, if not radically sveltefor their perspectives. Heres what they would like you to know.

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1"Know your why."

People who have a good reason to lose weight are more likely to get it off and keep it off. For example, if someone wants to look great for her daughter's wedding, she is very likely to be successfulbut to regain the weight after the wedding. If a person wants to lose in order to have less knee pain or better control over their diabetes, these reasons will persist after weight loss, and support keeping the weight off permanently. Ethan Lazarus, M.D., FOMA, obesity medicine physician at Clinical Nutrition Center in Greenwood Village, CO, and president-elect of the Obesity Medicine Association

RELATED: Hey, Let's Talk About Why You Want to Lose Weight

2"You are not a number."

People always ask me, 'What should I weigh?? As if we could just program ourselves like robots! The answer depends on what you want. If thats improved health, less pain, prevention of diabetes and other diseases, theres strong evidence that quite small weight loss5-10% or sois often sufficient, even if you end up nowhere near what the ideal weight tables suggest. Many people think they need 10 times more weight lossbut once they make some small changes and lose a few pounds, they often feel so much better than they expected. Scott Kahan, M.D., M.P.H., director of the National Center for Weight and Wellness. He also serves on the faculties of the Johns Hopkins Bloomberg School of Public Health, the George Washington University School of Medicine, and the George Washington University School of Public Health and Health Services.

3"Pick a routine you can stick with."

Determine an eating routine of planned portions of plants and protein every three to four hours. Pick a routine you can stick with 80% of the time. Angela Fitch, M.D., FACP, FOMA, associate director of the Massachusetts General Hospital Weight Center and an assistant professor of medicine at the Harvard Medical School; She is also Vice President of the Obesity Medicine Association.

4"One size does not fit all."

Know yourself. One size does not fit all when it comes to a weight loss plan. Ive developed a short quiz that people can take to quickly identify which lifestyle factors have been tripping them up and getting in the way of successful weight loss, which includes questions about when you tend to eat, how much you exercise and the role food and body image plays in your life. Knowing what to focus on can make changing the way you approach weight loss feel less overwhelming. Robert Kushner, M.D., medical director of the Center for Lifestyle Medicine at Northwestern Medicine in Chicago, and Professor of Medicine, Northwestern University Feinberg School of Medicine. His new book is Six Factors to Fit: Weight Loss that Works for You!.

5"Movement is everything."

The best predictor of successful weight loss maintenance is the amount of physical activity you are doing. Long-term successful weight loss maintainers are doing LOTS of physical activity...about one hour of moderate activity, 6 days a week. Donna H. Ryan, M.D., professor emeritus at Pennington Biomedical Research Center in Baton Rouge, LA. She served as associate executive director at Pennington Biomedical for 34 years where she was active in research, teaching, and administration.

6"Start before it becomes a disease."

Start working on it immediately when you begin gaining weightbuilding muscle through strength training, doing cardio, and stop eating processed foods, which we think is causing inflammation. You want to reduce inflammation by healthy eating and exercise so that the disease of obesity wont take hold In your bodyonce it becomes a disease, diet and exercise alone wont work. Caroline Apovian, M.D., professor of medicine and pediatrics in the Section of Endocrinology, Diabetes, and Nutrition at Boston University School of Medicine. She is also director of the Center for Nutrition and Weight Management at Boston Medical Center.

7"Obesity is complicated."

I'm often asked, I dont eat that much, so why am I not losing weight? I tell patients that obesity is a complex disease and typically there is not a simple solution. It may not be the quantity of the food you eat, rather it may be the quality. In addition, it may be more related to other lifestyle factors, like sleep or stress. These may directly or indirectly influence eating behaviors and food intake. Some people are on medications that promote weight gain and impair their ability to lose weight. In the end, its important for clinical providers to understand the multitude of potential contributors in order to assist patients in treating their obesity. W. Scott Butsch, M.D., director of obesity medicine in the Bariatric and Metabolic Institute at the Cleveland Clinic.

8"A plateau is normal."

I wish everyone understood that all weight loss efforts end with a plateauno one should be disappointed or surprised if the treatment plan results in limited or no weight loss at some point. That is the natural adaptation of the body to the changes you've made. Rather than throwing in the towel and feeling resigned that your plan is not working, people can choose to work on maintaining the weight lost or modify the treatment plan if more weight loss is desired. This is especially important if your goal is to lose more than 10% of your initial weight. Jamy Ard, M.D., associate professor in the Department of Epidemiology and Prevention and the Department of Medicine at Wake Forest University Baptist Medical Center. He is also co-director of the Wake Forest Baptist Health Weight Management Center.

9"Adherence is more important than speed."

The most common question I am asked by new patients is What should I expect my rate of weight loss to be? There is no right answer to this question, and there are many factors that determine the answer. The key concept is to be focused on adherence to your plan. And dont compare yourself to others. Be content with your results, whatever they are, knowing that you are doing all you can do to lose weight. Wickham Simonds, M.D., FOMA, founder of Dr. Simonds Metabolics & Weight Loss in Raleigh and Durham, NC, and a trustee of the Obesity Medicine Association

10"You need a backup plan."

The body fights back against weight lossit does this in many ways that were very productive 150+ years ago when food was scarce, but which are maladaptive today. You have to plan for this to happen and have a backup plan when it does. See an obesity medicine trained provider who can help you determine the best ways to deal with this challengethe the provider has medicines, diets and counseling, techniques and tools that you do not have access to by just reading a book or using an app. Remember, we are all a bit different so that what works for one person may not work for you. Craig Primack, M.D., president of the Obesity Medicine Association and co-founder of the Scottsdale Weight Loss Center in Scottsdale, AZ..

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What 10 Obesity Experts Wish You Knew About Weight Loss - Prevention.com

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