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If youve been looking for ways to lose weight in 2020 to stay true to your fitness resolution, then let 36-year-old Saket Prem Saraf give you some tips from his own amazing body transformation journey here.

Saraf lost 35 kgs and trimmed from a whopping 114 kgs to 79 kgs by following the below weight loss plan.

Saraf tells us that two years ago, he decided to lose weight and whip himself in shape after his family members motivated him to embrace a fitter way of life. My weight loss journey can be divided into two parts. The first constitutes me trimming from 114 kgs to 90 kgs by making the below changes in my diet.

I completely eliminated these three things from my diet:

With the elimination of these three things, I also indulged in the below cardio routine.

Id either cycle for 25 kms/day or walk for 8 kms and then swim for 1 km.

QUICK READ: Swimming workouts: what to know before diving in

Cardio is any form of exercise that raises your heart rate, gets the blood really pumping and gets you to break into a sweat. If youre really unfit then even climbing a flight of stairs can be classified as cardio. Notably, activities such as jogging, running and even skipping comprise as cardio - it is working out with the absence of weights.

QUICK READ: 7 best cardio workouts that burn the most calories

I got stuck at the 90 kgs mark for quite a while, even after I started gymming regularly. So then finally I sought the help of a professional dietician. They created a highly personalised diet for me, and in 100 days, I dropped around 10 kgs. This made me come to the conclusion that your diet plays a major role in your fitness journey.

Now, I eat six meals a day but all in small quantities and all in accordance with my customised diet plan.

QUICK READ: How to lose weight and get fit in 2020: 20 easy tips, diet hacks and workout routines to help you get started

Be patient. Your body will eventually reward you. Also, dont stop eating or starving yourself. Eat home-cooked food, avoid sugar and workout regularly.

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

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How to lose weight like this guy who lost 35 kgs by avoiding these 3 things & following a cardio routine - GQ India

WisContext serves the residents of Wisconsin, providing information and insight into issues as they affect the state. We want to share what we've learned, and media and educational organizations are welcome to republish our articles online and/or in print.

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Despite the millions of Americans who go on a diet each year, obesity rates are higher than ever thanks, in part, to lifestyle. In Wisconsin, only 50% of adults meet the state's physical activity recommendation of at least two-and-a-half hours of aerobic activity each week, and only one in six adults eat five or more fruits and vegetables each day. Habits like these may contribute to a 32% obesity rate, ranking Wisconsin the 21st most obese state in the United States.

Given these numbers, many people are looking for ways to lose weight quickly and easily. In recent years, the ketogenic diet (also known as the "keto diet") has become all the rage, partly because it promises such fast results. While it may be trendy, it's important to know just what the keto diet is before jumping onto another health bandwagon.

What is a "ketogenic" diet?

The human body uses glucose, derived from carbohydrates in the diet, as its main source of energy. Fat is the body's second option. When the body burns fat, it uses these products and converts them into ketone bodies, another fuel source for the body's organs and tissues. This is called ketosis and is a process that usually only occurs during times of starvation or fasting, when the body needs to use its fat stores.

There is no standard keto diet for weight loss. A ketogenic diet restricts carbohydrate consumption usually to less than 50 grams per day. A typical keto diet may call for 5% of total calories from carbs, 20% from protein and around 70% from fat. Meanwhile, the Dietary Guidelines for Americans recommends a diet made up of 45-65% carbs, 15% protein, and 20-30% fat.

Ketogenic diets have been used to treat epilepsy since the 1920s. Studies have shown that the diet can be effective in some patients whose seizures do not respond to medications. The University of Wisconsin Hospitals and Clinics uses nutrition therapy to treat epilepsy with individualized ketogenic diets. A registered dietitian provides nutrition education and counseling for patients with epilepsy.

How might the keto diet help with weight loss, and how is it problematic?

Doctors and nutritionists don't know all the ways the keto diet works, but it seems to suppress appetite and burn more of the fat that the body already has stored. Evidence is conflicting, as some studies have shown that weight loss on a ketogenic diet is greater for some people than weight loss on a conventional diet during the first six months, but have found no differences in weight loss at one year. Other studies have demonstrated maintained weight loss at one year, but the long-term implications of a ketogenic diet are still unknown.

A very low carb diet may assist with quick weight loss, but much of that is water weight. There are also initial side effects, including nausea, headaches and fatigue.

Longer term, a lack of enough fruits, vegetables and whole grains means a ketogenic diet will be low in important vitamins, minerals and fiber. This may lead to its own short- and long-term health problems.

Because the keto diet isn't more effective at providing long-term weight loss than a typical healthy diet and routine exercise, most people would be better off managing weight by following the U.S. dietary guidelines, paying attention to portion sizes and increasing physical activity. The keto diet may be more promising for people with certain medical conditions than for weight loss in the general population.

Finally, anyone considering a special diet should first talk to a healthcare provider.

1 In 3 Wisconsinites Is Obese, But The Keto Diet Likely Won't Reduce That Rate was originally published on WisContext which produced the article in a partnership between Wisconsin Public Radio and PBS Wisconsin.

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1 In 3 Wisconsinites Is Obese, But The Keto Diet Likely Won't Reduce That Rate - WisContext

Four years ago Trevor Oliver tipped the scales at 26st - but has now opened his own private gym.

The 26-year-old wants to help others achieve their weight loss goals after shedding 10st.

He has launched Athlete Fit in Stone with his brother Gavin Oliver who has trained as a nutritionist after being diagnosed with type one diabetes.

The pair will cater for fat-loss clients who have been failed by fad diets or lack of confidence.

Trevor, from Tean, said: I want people to walk out of the gym with sustainable results - weight loss isnt a quick fix.

Our courses are three months minimum, because thats how long it takes to educate people about the training and make a real change.

The gym will be capped at 36 members with groups of six being trained at a time .

Each session costs around 12.

Trevor, who studied sports science, was inspired to create the gym following his own transformation.

He said: Four years ago I was touching on 26st and decided to make a change.

Having been there and felt the lows and the walls you have to climb over, I know better than anyone how my clients are feeling.

The brothers will be in constant contact with clients via text to keep them on track. Trevor will be taking lead of the fitness side, while Gavin handles their diet.

Gavin, aged 23, said: I was always interested in the fuelling side of fitness, as diet plays a massive part of weight loss.

People are busy these days, so having a diet plan takes the stress away. We want them to know what theyre eating and what calories they need to eat.

Im three years younger than Trev, and hes always been into strength and conditioning.

Im also a type one diabetic, and have been since I was 10. It was a big part of me wanting to learn how the body reacts to food so I naturally had an interest in it.

Athlete Fit on whitebridge industrial estate is offering free one-to-one sessions for new clients, as well as a week-long trial at their gym.

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Want to lose weight? These brothers have opened their own gym after one last 10 STONE - Stoke-on-Trent Live

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The benefits of losing weight arent just physical for a Leicester teen he says his mental health has skyrocketed since he lost 8st 3lbs with the help of Slimming World.

With the scale weighing on the 22nd 3lb, Josh Lennon, 18, suffered physically. He ran out of breath easily, had problems and pain in his legs, and suffered from severe asthma.

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With the added complication of being autistic, which means that he has a hard time with certain flavors and textures, he has had a hard time trying new foods.

Josh weighed in a 22nd 3 pound before changing his eating habits with the help of Slimming World(Image: Slimming world)

Josh, who suffers from autism, which means that he has trouble with the textures and flavors of food, had gained weight and his physical health was suffering(Image: Slimming world)

Before I started losing weight, I was a dropout and I gave up quickly and easily. If there was something I didnt like, I would say no right away, says Josh.

But everything changed when he joined his local group Slimming World at the Eyres Monsell Club for Young People.

With the help of mom Carol, who accompanied him, as well as the support of the other members of the group and Slimming World consultant Katie, Josh quickly started losing weight to reach his 14th target weight while mass gaining confidence.

Carol had started cooking the same meals the family had always enjoyed before, but with a few minor tweaks, including cutting down to less than five percent fat-free ground meat and serving meatballs, burgers, and slimming sausage World.

Josh with his mom Carol who joined Slimming World with his son and started cooking the same meals that the family had always enjoyed but with healthier, low-fat ingredients(Image: Slimming world)

Josh, who now also likes hi-fi bars and Slimming World fruit rather than chocolate bars says he actually prefers his new diet of healthier options and plans his breakfast, lunch, dinner and his snacks every day.

Losing weight has improved me as a person, both mentally and physically, says Josh, who says that he is now a much more confident, positive and happier person than before.

Not only is he trying food he never would have eaten before, by reducing his physical problems that hampered exercise, he has been able to become more active and enjoys swimming, going to the gym and taking long walks.

Consultant Katie says she is very proud of Josh.

Everyone loves Josh as a group and has always been right behind him. His determination is contagious and you cant help but smile when he smiles, she says.

I feel honored and privileged that Josh was brave and confident enough to choose my group with his mom Carol.

Josh is full of confidence since losing more than 8th place with Slimming World(Image: Slimming world)

Josh is now urging others to follow his example and join their local Slimming World group, saying that he would not change anything to lose weight.

He also realizes that he inspires the other members of his group to never give up. When you focus on something and you want it, you can definitely get it done, he says.

You dont have to eat fruits and vegetables to lose weight. My diet is the same as before, just healthier options and better choices. Thats why Slimming World is so great.

.

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Originally posted here:
Losing 8th improved the mental and physical health of this Leicester teen - and he says if he can do it, you can too - themediatimes

Nine workout tips that not only will improve your health and physical fitness, they can also be beneficial in a mental health capacity.

However, making exercise part of your routine takes a lot of determination, and sticking to it in the long term requires discipline.If you've set yourself some fitness targets for the New Year but youve been inactive for a while here's some tips to help you get into a routine.

If youre over 45 or not used to strenuous exercise, its advisable to see a doctor and get a physical medical examination before starting an exercise routine. This will help detect and health problems that could put you at risk of injury during exercise. It will also help you or your trainer to understand your limitations and create an exercise plan tailored to your particular needs.

MAKE A PLAN AND SET REALISTIC GOALSIts really important to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.

For example, its unrealistic to set your sights on running a marathon if youre a beginner. Start with a smaller target of running 1km first. Then increase it to 2km, then 5km, and so on. Starting with small goals will not only increase your chances of success, it will also keep you motivated along the way.

MAKE IT A HABITMaintaining an exercise routine in the long term and making it a habit is the key to success. If possible, try to exercise at the same time every day so you make your workouts a part of your routine. It usually takes between 4-6 weeks to form a habit.

STAY HYDRATEDHydration is one of the most important things when you start exercising. It helps you stay focused and energised when youre working out, and it can also help you recover and get you ready for your next training session.

My advice is to drink at least two litres of water and two to three cups of green tea a day.

OPTIMISE YOUR NUTRITIONBe sure to consume a balanced diet to support your fitness program. Eating the right foods will fuel your body for workouts, keep you energised, curb cravings and help your body recover after workouts. Make sure you get a good balance of proteins, good fats and healthy carbs. Avoid refined sugars and bad fats found in takeaways etc.

If youre just starting out and you have some weight to lose, it may be tempting to go on a low-calorie diet to lose weight quickly. But, in the long run you wont be able to maintain it.

WARM UPIt's important to warm up before your workout to help prevent injuries. It can also help improve your flexibility and reduce soreness after your workout. Simply start your workout with some aerobic exercises like arm swings, leg kicks and squats.

Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For example, walk before you run, or perform body weight squats before weighted squats.

COOL DOWNCooling down is also important because it helps your body return to its normal state. Taking a couple of minutes to cool down can help restore normal blood circulation and breathing patterns and even reduce the chance of muscle soreness.

A light walk and some stretching a good way to cool down.

LISTEN TO YOUR BODYIf you're not used to working out every day, be mindful of your limits. If you feel injury pain or discomfort while exercising, stop and rest before continuing.

A little bit of muscle burn is great, but pushing through injury pain is not a good idea, as it can cause further injuries.

STAY MOTIVATEDThe key to staying motivated is to have fun while doing it. Joining a fitness class like boot camp, hiring a personal trainer or taking part in team sports are also good ideas to increase motivation and enjoyment.

We have some Beginners Boot Camp sessions at East Coast Fitness. The sessions are designed so that you can take everything at your own pace. The workouts raise your heart rate a challenge your muscles to help burn lots of calories, but theres very little impact on your joints to help avoid injuries.

Working out with a group can also really help with accountability and motivation because youre all there to support each other, and its fun!

SIX SQUAT VARIATIONS TO BUILD STRENGTH IN YOUR LEGS

Try these 6 Squat variations to build your overall leg strength. Youll target all muscles in your lower body within these six exercises.

Try doing 40 seconds of each exercise with 20 seconds rest between. Complete 2 rounds in total

40 seconds SQUAT JUMPS20 seconds rest40 seconds CALF RAISE SQUATS20 seconds rest40 seconds WIDE SQUATS20 seconds rest40 seconds SQUAT LEAPS20 seconds rest40 seconds PULSE SQUATS20 seconds rest40 seconds SPLIT SQUATS20 seconds rest40 seconds SQUAT JUMPS20 seconds rest40 seconds CALF RAISE SQUATS20 seconds rest40 seconds WIDE SQUATS20 seconds rest40 seconds SQUAT LEAPS20 seconds rest40 seconds PULSE SQUATS20 seconds rest40 seconds SPLIT SQUATSGREEK STYLE TURKEY BURGERSINGREDIENTS

50 grams feta cheese, crumbled

1 tablespoon semi-skimmed milk

A handful fresh parsley, chopped

A handful fresh mint, chopped

A pinch salt and black pepper

150 grams natural low-fat yoghurt

12 garlic clove, crushed

A handful fresh parsley, chopped

A handful fresh mint, chopped

A pinch salt and black pepper

Begin making the burger patties by combining the turkey, feta, mint, parsley, milk, salt and pepper in a large bowl. Once well mixed, divide the burger mixture into four patties using your hands to shape them into the classic shape.

Arrange the burgers on a baking tray before placing under a high grill. Cook the burgers for 5 minutes until the top side is slightly charred before flipping and continuing to cook for a further 5 minutes.

While the burgers are grilling, make the yoghurt sauce by combining all the ingredients in a small bowl before seasoning the sauce to perfection.

Serve the burgers with a dollop of yoghurt sauce on top for some added freshness.

Excerpt from:
Nine workout tips for beginners that will improve your health and fitness - Shields Gazette

There's no such thing as a 'quick fix' in weight loss

by: Len Rome

(WYTV) Many people are determined to lose weight in the new year, but even if we manage to lose a few pounds, keeping it off is the real struggle.

Doctors say your body actually fights to get back to your old weight.

Dr. Leslie Heinberg of The Cleveland Clinic says you have to work to keep it off and that means you have to keep moving.

Physical activity is helpful to some degree when it comes to losing weight, but where it really is powerful is fighting against that biology. So, ongoing physical activity, and quite a bit of it, 150 to 250 minutes of moderate physical activity a week, thats what seems to be very helpful in weight-loss maintenance.

When it comes to weight-loss, theres no such thing as a quick fix.

It took a while for weight to come on and it takes a long time for the weight to come off.

Also, theres no one size fits all approach to weight loss either. You may have to try several plans, but talk to your doctor first.

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Len Romes Local Health: Are you keeping to your resolution? - WYTV

Today, people across the country will put their New Years resolutions into practice. These goals represent an honest attempt at self-improvement, but they often fall apart as the year progresses. What if the next car you buy can help you get motivated? A new car to fit a resolution is a huge commitment, but it might just be the thing to (sometimes literally) drive you to your goal.

Here are the cars Edmunds believes will help achieve some of the most popular New Years resolutions.

LOSE WEIGHT: 2019 MAZDA MX-5 MIATA

Shedding those pesky holiday pounds is a common resolution, and few things inspire losing weight more than a tight fit. Thats especially true for cars, which is why we recommend the 2019 Mazda MX-5 Miata. The Miata is a small roadster that recently underwent a diet of its own. When the engineers designed this Miata generation, they wanted it to weigh the same as the first model that debuted in 1990.

Nimble handling and a peppy engine make the Miata fun to drive, but its the compact cabin that provides the primary motivation for hitting the gym. The Miata is also well suited for resolvers tackling their weight loss journey with a buddy since the cramped two-seat interior will cause wider passengers to rub shoulders.

Starting price (including destination and handling): $26,650

BE MORE SPONTANEOUS: 2020 JEEP WRANGLER

Those looking to add more off-the-cuff adventure to their lives need a vehicle that is similarly ready to go at a moments notice. The 2020 Jeep Wrangler embodies that spirit more than any other vehicle on sale today. Even though its on-road manners are unrefined compared to modern crossover SUVs, the Jeep Wrangler offers unsurpassed capability when pavement turns to dirt.

Every Wrangler comes standard with four-wheel drive and plenty of ground clearance to aid with off-road adventure. Specialty models such as the Rubicon are equipped with specialized features to enhance the Wranglers abilities further. Five passengers can get in on the muddy fun thanks to the four-door Wrangler Unlimiteds ample rear legroom.

Starting price (including destination and handling): $29,790

TAKE MORE FAMILY VACATIONS: 2020 KIA TELLURIDE

It can be difficult getting the entire family on the same page for much-needed rest and relaxation. Even then, choosing the right vehicle to shuttle everyone around presents a challenge. Edmunds suggestion is the 2020 Kia Telluride.

Most adults will have no problem fitting in the third row of the Telluride, unlike many SUVs in the midsize class. Theres also room for everyones luggage because the Telluride offers a useful amount of cargo space, even with the third-row seat deployed.

The Telluride can further incentivize you to head out for a trip thanks to its easy-driving nature. It doesnt feel overly large or bulky, and its V6 engine has no problem with launching you into quick-moving highway traffic. Your new family hauler wont cost an arm and a leg either because the Telluride is less expensive than similarly equipped competitors.

Starting price (including destination and handling): $32,785

TREAT YOURSELF: 2020 MERCEDES-BENZ A-CLASS

Self-care has become a hot topic over the last few years, and if your budget can support it, a luxury car is a way to treat yourself day after day. Edmunds recently named the 2020 Mercedes-Benz A-Class the top-rated luxury sedan. Mercedes smallest four-door, which was introduced last year, provides a true luxury experience. The cabin materials are high-quality and rival those found in larger, more expensive sedans.

The A-Class also provides a smooth and controlled ride and quick acceleration when you put your foot down. Even an A-Class loaded up with premium features such as 64-color ambient lighting and premium audio are priced within reason.

Starting price (including destination and handling): $33,795

SAVE MORE MONEY: 2017 HYUNDAI ELANTRA

Reducing expenses is one of the most popular resolutions, and shoppers looking for a new ride can save quite a bit by going with a slightly used car. In general, you can save 30% to 40% by going this route. Small cars, in particular, offer strong value. One of our favorites in the wallet-friendly compact segment is the current-generation Hyundai Elantra, which was introduced for the 2017 model year.

Highlights include an unusually spacious cabin, comfortable seats and a user-friendly infotainment system. The 2017 Hyundai Elantra comes in a number of trims, starting with the SE. High-mileage used Elantras can be had for under $10,000. Models with moderate mileage and the desirable Popular Equipment package list for about $12,000.

Youll save on fuel costs, too, since the standard 2.0-liter engine sips fuel at a rate of 32 mpg in combined city/highway driving, according to the EPA.

EDMUNDS SAYS: Whether youre looking to lose weight, save money or take on new adventures, there are a variety of new and used cars to help you achieve your New Years resolutions.

This story was provided to The Associated Press by the automotive website Edmunds.

Cameron Rogers is a reviews editor at Edmunds. Twitter: @-crogers.

Related links:

Edmunds Review: 2019 Mazda MX-5 Miata https://edmu.in/2rYNpoI

Edmunds Review: 2020 Jeep Wrangler https://edmu.in/2s01e6r

Edmunds Review: 2020 Kia Telluride https://edmu.in/2Z3NeVp

Edmunds Review: 2020 Mercedes-Benz A-Class https://edmu.in/2Q5zSEa

Edmunds Review: 2017 Hyundai Elantra https://edmu.in/2EvIu1d

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Edmunds: Best cars for achieving your New Year's resolutions - The Columbus Dispatch

The new year prompts many of us to think about health, fitness and losing weight. Leona O'Neill talks to two women and two men who between them lost almost 30 stone using everything from the gym to a loved one's cancer diagnosis to drive them on.

Father-of-two Sam Conley (45), from Limavady, spent his whole life being overweight but it was when he was trying to find a suit for a wedding that everything came to a head. He sold his shop, studied nutrition, lost five stone and opened up a gym and online fitness coaching business to help others on the same journey.

"I was just over 21 stone at my heaviest," he says. "I had been heavy all my life. I had struggled with my weight for as long as I can remember. I was the fat kid at school. It ballooned out of control in my 30s and I got a number of health problems associated with being overweight. No matter what I did, however, I could never tackle it.

"I did all the quick fix diets - all the shakes and everything else and I would lose a stone, but then put a stone and a half back on. So I suppose you could say I dieted my weight up to over 21 stone.

"I would have starved myself all day, because I was so desperate to lose weight and then I would give in around 5pm. So usually on the journey home from work I would start bottles of Lucozade, I would eat multipacks of Mars Bars, family bags of sweets. I would consume maybe 5,000 calories on my way home in a half hour journey and that would have set me off on a binge then all night.

"I would end up eating soap to make myself vomit to try and get rid of the full feeling in my stomach. It was a really destructive cycle that I was in. I had a form of bulimia.

"And it was a vicious circle. The next day I would wake up and try to starve myself to make it better and the same thing would happen again."

Sam says that it was while trying to find a suit for a wedding five years ago that he finally realised it was time to make a change.

"I owned a motorbike shop in Derry and one day I left work to buy a suit for a wedding," he says. "And that day my world came crashing down around me. Standing in the changing rooms it hit me what a mess I was. I had asked the guy for a 38in waist in trousers and I realised I was actually a 44in waist. I broke down and cried in the changing rooms. I just didn't know what I was going to do.

"After that weekend I joined the gym and I took off five stone in five months, but made myself very ill because I had basically trained like crazy and starved myself. I didn't know what I was doing.

"I knew I had to figure out how it all worked. So I started studying nutrition, just to stop myself going back. I went on from that to study sports nutrition.

"I lost seven stone through nutrition and gym work. Nutrition was a really big thing for me.

"I decided that I needed to follow my passion so I sold my motorbike shop and opened a gym, HQ Fitness Academy, in Limavady. I started coaching people in the gym and the results started coming in thick and fast. I have waiting lists for training, have branched into online coaching and I now have more than 100 clients from all over the world who I coach online."

Sam says the weight loss has totally transformed his life - and essentially saved his life - and has encouraged others to take the same leap of faith.

"My self-confidence was awful before," he says. "I was a people pleaser because of my weight. I have the self-confidence now to fix all the wrong things. My life now is not even recognisable to what it was.

"I've gone on stage four times in body building competitions. I've won a couple of titles. When I was looking in the mirror in the changing room back at the start of my journey, I'd never have thought I could have done that. I didn't think that would have even been possible because all my life my self-confidence had been so low."

Sam adds: "Weight loss has saved my life. I was about to turn 40, I was pre-diabetic, I had been in hospital with chest pains, I had a list of illnesses. I was so unhappy and so miserable, God only knows what could have happened. Losing weight has completely saved my life."

Make-up artist Sevina Mooney (36), from the Waterside area of Londonderry, says that it was her mother's terminal cancer diagnosis that made her tackle her weight issue.

"At my heaviest I was 18 and a half stone," says the mother-of-one.

"My weight started to creep on after my father died and it was emotional eating. It was yo-yo dieting and eating takeaways and bad food that got me there. I had just had my little girl too.

"Looking back, it was all those nights at home eating unhealthy food. I was happy and content and my weight just ballooned.

"At my heaviest I wasn't self-conscious - I have my sisters and my daughter Ellaria and so I had to be body confident at any size."

But it was when her mother was diagnosed with terminal cancer a year ago, and spending time around cancer patients, that really got Sevina thinking.

"When my mum got her diagnosis and I was in cancer wards with her, seeing people who would have loved to have been on a treadmill and being active in the gym, that got to me," Sevina says.

"When you are watching people's bodies failing them, it sparked something in me and it got me thinking how lucky I was to have a body that works.

"I thought why would I not want it functioning as best as it can. Obesity is one of the biggest issues linked to cancer.

"My mum was dying of cancer and my dad died of heart complications, so it wasn't healthy for me to be walking around at over 18 stone. That is morbidly obese."

Sevina says she joined a local gym for the sake of her sanity while her mother battled cancer, as well as to get healthy once and for all.

"The gym - Million Dollar Fitness - became a haven for getting my head right," she says.

"You're never going to be on a treadmill or working out in a gym while worrying, if your only focus is moving your body and breathing.

"So it was a mental release for me and still is. It became my little thing in the morning when I don't think, I'm just moving my body.

"I followed an eating plan, because you'll never out-train a bad diet, and I lost five-and-a-half stone and have gone from a size 22 down to a size 12."

Sevina adds: "My trainer Dee helps me to work on my physical, mental and spiritual health, she'll be pushing me in my career, talking about sleep patterns.

"It's a brilliant place, it's my happy place."

Sevina says that losing weight has changed her life.

"My daughter is autistic and sleeps very little so I have more energy to work with her," she says.

"I feel fantastic."

Father-of-two Frank Harkin, from Lettershandoney in Co Londonderry, lost almost five stone by cutting out junk food and joining forces with a personal trainer.

The 46-year-old, who works for Derry City and Strabane District Council, says his breaking point came when he developed both depression and high blood pressure due to his weight.

"A few years ago around this time of year, while suffering from both depression and high blood pressure, I stood in a changing room in a men's clothes shop," Frank says.

"I was trying on clothes, not because I particularly liked them, but just because they had my size.

"I tried a shirt and trousers on and they didn't fit. I stood in front of the mirror looking at myself, feeling disgusted and over the next few months my depression, along with bad eating habits, just escalated. When I hit 18st 10lb I told myself I had to lose weight.

"I knew that if I didn't I would most likely have a stroke, heart attack or be more susceptible to cancer."

Frank adds: "I heard about a bootcamp in Limavady. I arrived on the Monday morning, weighed in and had my measurements taken.

"I went every day. It was tough, really tough, but I was never more determined - I knew I had to do it. I dropped my weight to 14 stone and it was fantastic to be able to buy clothes that I actually liked."

Frank says he has been using personal trainers, such as his current one, Paul Taylor from Ilico Gym in Derry, who has helped him achieve a dream - running a marathon, something he couldn't even imagine at his heaviest weight. "I've now been able to run six marathons, raising around 3,500 for my chosen charities," he says.

"I have also completed half-marathons, 5k races and 10ks, and I now also build running into my activities.

"Maintaining my weight is, and always will be, a struggle, I float now between 12 and 13 stone depending on if I'm training for a particular run.

"It's all about our healthy living lifestyles and how to plan, making time and incorporating it into my busy life. I feel lucky and blessed to have gained help and support from various fantastic personal trainers over the last four years."

Frank says that losing weight has transformed his life and health.

"Losing weight has helped me lower my blood pressure," he says.

"It's not a burden getting out of bed anymore and my job is more manageable. I'm still able to have a social drink or meal without feeling guilty.

"I've gained great knowledge in food and nutritional value and learned about calorie intake versus exercise calorie burn," he says.

"My personal trainer helps keep me on my toes and is always on hand with advice, which is brilliant."

Hellen Washington-Powell is a mother of four from south Belfast. The 49-year-old, who is a carer for her daughter who has special needs, said her weight loss journey has been a roller coaster. She had a heart attack, ballooned up to 29 stone, lost 20 stone, put 10 stone back on and has now lost it again.

"When I was 32 years old I weighed almost 29 stone," she says. "I'd got to that point after having children, having a stressful life, working and having just a normal, busy life. The weight just literally piled on me.

"My diet was very unhealthy. I just loved food and I would eat continually because I was never full. From breakfast until I went to bed I just ate. There would have been a lot of cake throughout the day, huge, huge meals all day long.

"I had a heart attack when I was around 25 years old. I had an allergic reaction to medication and when they gave me adrenaline I had a heart attack and they said my weight was a contributing factor. I was extremely poorly, I couldn't walk very far. I developed angina.

"I just woke up one day and thought, this can't go on. I ended my marriage and changed my job and decided I was going to be healthier. I joined the gym and the weight just dropped off. I lost 20 stone."

But Helen says that she put most of it back on again in recent years, ballooning up to 20 stone before again tackling it head on, this time through counselling and working out at a gym.

"I had been on every diet known to man," she says. "I'd been on tablets from the doctor that stop the absorption of calories - but nothing worked. Then I lost all the weight, kept it off for seven years and then put most of it back on again slowly. Two years ago I found myself back up at 20 stone again.

"One of the things I found out pretty quickly this time around is that one of the reasons you are eating in the first place is because of emotional problems.

"As an older woman I had collected a whole lifetime of problems which is probably the reason why I ate like I did. And unless you address the reasons why you overeat, you're never going to be successful.

"So this time I went for a course of counselling to work alongside a transformational programme at Elite Gym in Lambeg, which has proved very successful for me because I am maintaining a normal, healthy weight now. I go to bootcamps every morning, which is brilliant.

"I also went to Slimming World for a time, just for the weigh-ins. I found the accountability of the meetings great. When there is a crowd of people behind you in the queue to be weighed, you want to make sure you have lost a few pounds that week.

"All in all, I lost 10 stone through a combination of counselling, gym training and slimming."

Hellen says that maintaining a healthy weight has changed her life.

"I am much more confident in everything that I do," she says.

"I am so much healthier. Before, I had trouble walking but now I can run. I used to wear a size 34 and now I am a size 12. The clothing options for a size 34 were pretty poor.

"I would say to people who are starting on the same journey as I was, you have to start somewhere. You have to have a plan to move forward. You cannot keep putting it off. Start today. It's an epic journey."

Belfast Telegraph

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Meet four inspirational Northern Ireland people who took up battle to shed the pounds... and won - Belfast Telegraph

Provided by Eat This, Not That! wagyu beef

If you've seen Wagyu beef on a menu before, you probably have seen how expensive it is. So what is Wagyu beef? To understand the fundamentals of Wagyu beef, first you need a quick lesson in the Japanese language. When translated, "Wa" means Japanese and "gyu" means cowliterally, Wagyu just means Japanese cow.

So why exactly do Japanese cows cost so much more than the price of their American counterparts?

According to the American Wagyu Association (AWA), the genetic makeup of Wagyu breeds of cows diverged from other cows as much as 35,000 years ago. This strain was bred to have most intra-muscular fat cells, providing an easy-to-access energy source. This isolated strain was mixed with other cow breeds from around the world. The final genetic mixing ended in 1910, resulting in the modern strain on Wagyu beef that we know today.

While Wagyu is far from new, its popularity in countries outside of Japan, including America, has boomed in recent years. The value of Japanese beef exports has risen 200 percent in the past five years. Here's everything you need to know about this cut of beef. And if you love cooking steak, here are 14 Different Steak Recipes So You'll Never Get Bored.

Wagyu beef quality is considered by four categories, says Todd Brazile, executive chef for Sodexo at Space Center Houston: Marbling, color and brightness, firmness and texture, and the quality of the fat.

You can expect Wagyu beef to be more tender and juicier than standard beef, with a nice buttery flavor, he says. Quality Wagyu has marbling, the streaks of fat that run throughout beef, within the muscle and not just around the outer edges.

"The fat is special, toomelting at a lower temperature, so that a mere perfect sliver of raw product will literally melt on the tongue, providing pure unadulterated happiness and bliss," Brazile says.

Unlike many kinds of red meat, which have gotten a bad reputation for being less diet-friendly than white meat or fish options, Wagyu beef is actually heart-healthy, Brazile says. This makes it a great option for diners who are in the search of quality beef, without wanting to ruin their heart-healthy way of eating.

"The mono-unsaturated to saturated fat ratio is higher in Wagyu than in other beef, and the saturated fat contained in Wagyu is different," he says.

RELATED: These are the easy, at-home recipes that help you lose weight.

Wagyu beef can cost up to $200 per pound, and the cows themselves can sell for as much as $30,000, usually at an auction, Brazile says. That compares to the typical cost of an American cow that is closer to $1,500.

For the consumer, that cost trickles down to a higher price tag per meal. At American Cut steakhouse, for example, the Miyazaki Wagyu costs $24 per ounce, compared to the filet mignon price of $52 for 8 ounces, or $6.50 per ounce.

"It is expensive due to the manner in which the cows were raised and slaughtered," Brazile says. "The young cattle are fed milk by hand and grow up grazing on an open pasture."

According to the AWA, Wagyu production is closely regulated by the Japanese government. Genetic testing is a part of this process, and only the cows with the best genetics are allowed to stay in the reproductive lineup.

"The higher the DNA rating the more expensive," Brazile says.

While you can buy Wagyu in many Asian markets, butchers, and even some grocery stores, with something as delicate as Wagyu, it is sometimes better left to the professionals to prepare.

Brazile says that visiting a high-end restaurant that has a reputation to provide the highest-quality beef possible.

"Let the chefs work wonders for you," he says, explaining that the industry is set up to support the high-end restaurant market.

However, for the seasoned (or daring) home chefs out there, it is also possible to prepare delicious Wagyu from any kitchen. To cook it, here's The Surprising Way You Should Be Cooking Your Steakand It's Not on The Grill.

To get started on cooking Wagyu, Brazile says to cut off some fat from your steaks around the edges and use it to grease your pan for the most natural flavor.

"You can use a little bit of butter and olive oil," he says. "Salt and pepper after thatthat's it for a natural flavor profile. And serve and eat it medium-rare, of course."

Read more:From Rare to Well Done, We Break Down the Steak Doneness Scale for You

While the preparation methods might be simple, for Brazile, the dishes you serve alongside Wagyu don't have to be.

"My personal culinary style has always been a little non-conventional, to say the least," he says. "Yet there are times when I long for more traditional food that I grew up with. So, I'll offer a mix of both options to consider for the next time you make some Wagyu yourself or are ordering some."

Among his favorites: a classic Caesar salad, bacon, and brie mashed red potatoes, Texas blue crab tower with cilantro caviar, and shaved Brussel sprouts. To drink, Brazile recommends sticking with porters and stouts for the beer, though whiskey, white wine, and martinis make a fine pairing as well.

"Put simply, I love Wagyu beef," Brazile says. "Great beef never disappoints!"

Thinking about making Wagyu beef at home? Here are 15 Best Side Dishes for Steak to pair with it!

RELATED VIDEO: We made a $150 wagyu burger to see if it's worth the money (via CNBC)

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What Is Wagyu Beef, and What Makes It So Expensive? - msnNOW

I HAVE known the joy of putting lose weight at the top of my New Years resolutions and the devastation of feeling like a failure by breaking that resolution one month into the new year. Losing weight is one of the top five New Years resolutions people make, and its one of the most difficult resolutions to keep.

The good news is that shedding excess pounds is no longer difficult and painful. Forget the days when getting thinner meant starvation, guess work and the latest fad diet. This is new-age eating now and the word diet isnt even part of our vocabulary.

My weight has been a battle my entire life, but finally, I feel in control thanks to the new science of weight loss.

On New Years day, 1999, I hit the scale at 199 pounds. My daughter, Ijanaya, had come home for Christmas and the day she returned to her job in Sudan, I felt depressed and certain if I didnt get a grip, I would soon weigh 250 pounds. This wasnt far-fetched because I had tipped the scales at 230 pounds about ten years ago.

Fed up and depressed from sugar highs and lows that I managed like a drug addict to cope with depression, I took my trainer Colins advice to return to the nutritionist he had sent me to five years ago.

The task looked daunting, but then I began to think that ten years ago I had gone from 230 pounds to 199 pounds, and I had never crossed the threshold of 200 pounds again. Maybe there was hope.

I realised exercise alone was not enough to keep weight off. It probably kept me from reaching my peak weight again, but I did serious weight training and swimming and only managed to lose weight when I went to the nutritionist for a sensible eating plan and realistic calories. Nutritionists have a gadget that measures your water, fat and muscle content, and they can determine the exact amount of calories you can eat to lose weight.

Simply going on the internet and plugging your weight, age and height into one of those formulas that gives you ridiculously low calories and body weight goals is courting failure. The internet tells me I should eat 1200 calories a day and weigh 105 pounds. My numbers at the nutritionist showed I would lose weight on 1600 calories a day, and I should weigh 145 pounds.

Good nutritionists like mines works with what you like to eat. They help you to find creative ways to cut calories, use sites like Yummly to find new recipes, manage calories on My Fitness Pal and eat like youre living in the real world. They give guidelines for balancing proteins, carbohydrates and fats at each meal, and they provide strategies for getting back on track on bad days, which everyone has.

My only restrictions were no white flour, no white rice and no processed sugar. I knew sugar would be my battle, but I quickly discovered that adding cacao nibs to protein drinks completely cut my sugar cravings.

Planning proved key to success. If you dont cook your food, you can be doomed by eating out, but my nutritionist gave a list of possibilities of food I could buy at the nearby mall when I didnt bring food to work.

Mindful eating became my mantra, and I learned how to extract myself from possible downward spirals. I accepted that weight loss would be slow and steady and would decrease over time. By the end of the year, my calorie intake for losing weight actually increased by almost 100 calories because of the lean muscle I built.

At the end of this month, I should reach my goal weight of 145 pounds. I used to daydream about my dream meal when I hit my goal, but there is nothing I look forward to eating that I dont already.

I am right on track to register the perfect weight loss for a year pounds. If you follow a sensible eating plan, which accepts that a body can lose no more than eight pounds a month, and understand that weight loss will taper as you go, you can lose around 52 pounds in a year.

Its a new decade full of possibilities for new beginnings, and rest assured if you put losing weight as a New Years resolution, you can do it. The bottom line is this: if I can lose weight anyone can.

Link:
Slow and steady to weight loss - Trinidad News

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