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Weight-Loss Win is an original Yahoo series that shares the inspiring stories of people who have shed pounds healthfully.

Toby Reed is 36 and 6 feet tall, and he currently weighs 185 pounds. In 2010, after seeing the tragic deaths of his immediate family caused partly by obesity, he was determined to forge a healthier path for the sake of his newborn son. This is the story of his weight-loss journey.

The Turning Point

I knew my weight was an issue my whole life, but I just ignored it. My whole family was unhealthy. My brother weighed over 400 pounds and my dad was over 300 pounds, so I felt that it was just how our family was supposed to be. We were constantly made fun of in school by other kids, but then we would just go home and eat our worries away. We ate fast food almost daily and drank soda nonstop. As I got older, I tried diets that would result in losing some weight only to regain all of it and more after I quit.

In 2010, my wife was pregnant with our first child and life seemed great for us. My parents had just retired and moved to be closer to us for the baby. Within two weeks of relocating, my mom passed away unexpectedly. Shortly after that, my 31-year-old brother died suddenly. His death certificate actually said severe obesity as the cause of death. This was a huge loss for me. We were less than two years apart in age, and he was my best friend. It wasnt until the following year that I got the final message when my dad died. Now the last of my immediate family was gone and I realized that I was probably next since I led the same unhealthy lifestyle as they had. I couldnt let my newborn son down, so I had to figure out how to change.

The Changes

I strongly believe in the saying If you fail to plan then plan to fail, so I put together some obtainable small goals and thought about how I would get there. The feeling of checking a goal off of my list was so powerful, it motivated me to check the next one off even if the goal was to walk around the block. It was still me doing something toward my ultimate goal.

For my diet, I knew that quick fix diets didnt work for me, so I needed a complete lifestyle overhaul. I started with small but impactful changes like eliminating sugar, soda, processed junk, and fast food. I wanted to not only lose weight but be healthy by adding nutritious whole foods into my diet like spinach, kale, probiotics, and chia seeds. I kept a simple food journal for a few months that made me accountable to myself.

Some of my diet rules:

Drink two glasses of water before every meal. I added lemon for the flavor and cleansing benefits.

One trick that worked for me was adding chia seeds to my beverages like green tea. They are packed with fiber, omega-3s, and protein, so they kept me full throughout the day while adding very few calories.

Measure everything out. It was enlightening to see what a true serving of a food was and what I was consuming daily. Every bite counts.

Make every meal at least 50 percent veggies and I usually ate a healthy protein alongside it the veggies, like chicken, lean beef, or salmon. I tried to add in a lot of spices in my cooking that added a lot of flavor without the calories. I also added healthy fats into my diet, like coconut oil.

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Limit carbs which included fruits for me, even though they are healthy. Most people assume that fruits are a free pass but they can be high in sugar and the calories add up quickly. I usually ate a banana and another serving of fruit daily.

Treat myself to a cheat meal once a week. I would eat whatever I wanted without gorging myself, then it was back to the diet. I knew that there were going to be days that I screwed up, but I didnt let that spiral out of control. I got back up and went back to my routine.

Wait 20 minutes after eating my meal. If I still felt hungry after I finished my food, I waited 20 minutes before touching any more food. I found that my mind took a little while to realize that I was actually full.

Today, I eat a lot of vegan meals, so that has been a major change for me.

For exercise, building a routine that I could stick to was huge for me. I hated the gym for a number of reasons but loved to shoot basket, so thats what I did. I wanted to start off doing something that I enjoyed to get me in a routine. Once I was in that routine then I increased the intensity of my 40-minute workout by spending half the time doing body-weight exercise routines that I found online with squats, push ups, burpees, core exercises, and jumps. As a reward, I would go shoot hoops for the second half.

Other little things that I did were, I got up 20 minutes early for work to walk or slowly jog, always took the stairs, parked at the far end of the parking lot to get extra steps, and walked during commercials while watching TV.

While I was making these changes, I felt like I finally had control of my life. There were tough days when I wanted to give up, but I fought through them. Accomplishing some of my smaller goals helped me push forward. Plus, giving up really wasnt an option. I knew that I wouldnt be alive to see my kids get older if I didnt change, and I wasnt going to let that happen.

What kept me motivated was knowing why I was doing it to be there for my family. I wanted to be the dad that was able to run and play with the kids in the park. Once my mind was set, then there was no going back.

The After

My life changed so much after my weight loss, in fact, I have dedicated my life to helping others change in various ways. People are very surprised to learn that I was almost 300 pounds a few years ago. Before my change, I had terrible back pain and could barely walk. But once I started losing weight, the back pain went away. I am now able to go on bike rides, run, and keep up with the kids.

Emotionally, I have changed greatly. Before my weight loss, I was not confident in myself, I was very quiet and just kept to myself. Now I feel confident to speak my opinion and I feel comfortable in my own skin. I became a stronger person inside and out. I feel that I am able to accomplish anything that I truly set my mind to. It goes to show what hard work, dedication, and perseverance can do.

I was surprised by a lot of things after my weight loss. As much as I hate to say it, I feel that I am treated differently, people are much nicer to me, and I feel more respected now. I dont think a lot of people realize how hard it is being overweight. They assume that you are just lazy with no self control so they dont have a lot of respect for you.

The Maintenance

One of my worst fears was that I would start putting weight back on once my body adjusted. My way to combat that was to work on adding lean muscle through weight lifting. That way I would turn my body into a calorie-burning machine. I lift weights about three days a week and remain active with mixed martial arts. I love to challenge myself. Practicing muay thai and krav maga allows me to grow physically and emotionally while still being exciting and fresh. The last thing I want to do is get bored with my workouts. I view exercise as being fun instead of a mundane task.

We practice moderation in our house. There is nothing that I consider off-limits, but I dont overdo it and dont make treats a daily habit. For example, my family eats cake to celebrate a special occasion instead of having dessert on, say, a Tuesday. We eat healthy at our house. My older son helps me chop up veggies or ingredients for our smoothies, and in general, my kids know the importance of eating healthy. I tell them about my parents and brother, so they understand just how much it means.

People inspire me, there are so many great stories out there of people overcoming life or death circumstances that I cant even fathom. If others can overcome dire situations, then I can surely overcome my weight issue. I try to put things in perspective that way.

The Struggles

Balance is the hardest part for me. It is hard to draw the line on moderation and enjoying life. It is easy to be out with friends and want to share some unhealthy foods and of course it is OK to eat poorly sometimes, but how do you know when enough is enough? I just try to remember what the old me was like and remind myself that I dont want to go back to being that person again.

With two kids, finding workout time is hard. I usually make it a game with my kids in the backyard, but it can still be a challenge. I find myself getting up really early before my family is awake to work out and meditate.

Advice

My best advice is to put together a plan on paper. Consider this a lifestyle change and not a diet. Keep it simple though dont set yourself up for failure. Keep your goals challenging but achievable like walking for 20 minutes after work. Keep a food journal in the beginning to hold yourself accountable. Eliminate sugar from your diet. Schedule your workouts like they are work meetings. And do something that you enjoy. It is much easier to stick to exercise if you look forward to doing it. Everyone is different, so you have to find what works best for you. Dont compare yourself to others. Your weight-loss journey is going to look different than other peoples. Find a way to make it enjoyable!

Need more inspiration? Read about our other weight-loss winners!

Weight-Loss Win is authored by Andie Mitchell, who underwent a transformative, 135-pound weight loss of her own. All photos courtesy of Toby Reed.

Have a weight-loss win or beauty story to share? We want to hear it! Tell us at YStyleBeauty@yahoo.com.

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Toby Reed Lost 95 Pounds: 'I Couldn't Let My Newborn Son Down, So I Had to Figure Out How to Change' - Yahoo Health

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Wanting to keep up with his young children is what inspired Simon Smith to lose almost five stone. Here he speaks to LEAH CASSADY about his success

SImon Smith didn't think about portion sizes and often finished his children's left overs. He struggled to sleep and found it difficult doing physical activities with his children, aged five and nine.

The 40-year-old said: I ate without monitoring my portion sizes, sometimes late at night, and also ignored the fact that I had eaten too much. Mopping up what the kids left at meal times was also a terrible habit and I could feel myself having mood swings more often, I became quite miserable."

Read more: Slimmer: 'My sister's wedding helped me lose nearly six stone' Simon, who lives in Hartshill with his wife Joanne and their two children, decided to join Slimming World after speaking to some of the ladies who attended his local group. He weighed 19st 5lb.

He said: They were telling me how the plan focused on food optimisation and how it's not a diet as such. Cutting out the large amounts of junk food I ate was hard, but the plan makes you fill up with goodness, and the treat allowance is manageable, preventing me from craving chocolate.

Before it was the other way around, I would start with crisps and eat chocolate bars in between meals and then think about a meal after. Slimming World allows you to moderate everything in proportion and I now eat a lot of salads and vegetables."

When Simon first joined Slimming World, he lost a lot of weight and when he felt happy to do so, he also started going to a gym. He now weighs 14st 7lb - a total of 4st 12lb lost.

He said: When I felt the time was right, about six months in and three stone lighter, I went the gym with a fellow Slimming World friend. I felt more confident and fitter inside, once I started the gym I started losing the weight quickly again and I just felt so good again, the same as I did 15 years ago."

Video: Green Griddle Clean Living Kitchen serves up fast food for the health conscious

Simon, a business partnerships manager at PM Training, also goes running every other night and other Slimming World members have started to join him as they all train to take part in the London Marathon Walk in September.

He said: Now I have gained the confidence to run on the streets, whereas before I played cricket and golf for exercise but they are sports you can get away with being a big lad. Before I wore XXL in all shirts with an 18 inch collar and size 40 waist, but now I wear a 16 inch collar and am a size 34 waist.

I used to buy clothes that were unbranded just because they fitted me but now I love shopping, I'm back on designer labels with no intention of returning to the big clothes."

Read more: Newcastle College lecturer sheds 8st to take part in celebratory mud run

Simon says his wife has encouraged him throughout his weight loss, helping a lot with the food preparation.

My wife encourages me and helps a lot, she has lost a couple of pounds herself, but was slim to start with. The women at the group have taken me under their wing too, and put me on the right track with menu changes and general encouragement.

My friends and work colleagues say I look a lot better as a result of my weight loss. Everyone thinks I'm a changed man, before I would be reluctant to do anything, from days out to general walks around Trentham, but now weekends are very enjoyable with long walks and various other activities such as taking the children out on their bikes."

Simon's Slimming World group meet on a Tuesday at 7pm at The Minton Centre behind Holy Trinity Church in Hartshill. For more information or to join, contact Slimming World consultant Angela Bell on 07894 834679.

Read more: 'Losing weight saved me from possible paralysis'

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SLIMMER: "I'm a changed man after losing all this weight' - Stoke Sentinel

Do supplements increase your ability to lose weight? (Photo: potamos.photography, Flickr)

When I was recently reading an article on weight loss, I recognized leptin, one of the hormones mentioned in the study, as one Id seen several times before. I knew it was somehow related to obesity and possibly weight loss, but I wasnt exactly sure how. So I did a little digging.

Leptin induces eating in response to fat loss. Basically, leptin sends messages to your brain telling you that there's enough energy stored in your body's fat cells that you can engage in your normal daily activities. So it allows your body to continue burning energy at a normal rate, helps prevent overeating and allows you to do this while maintaining moderate exercise.

I wondered if leptin could help our body regulate its own eating habits and in turn lead to weight loss. Heres what I found out.

Leptin historyWhen scientists discovered leptin and its role in the human body in 1994, many hoped they had stumbled upon the secret to combating the rising rates of obesity. The potential benefits led to a flurry of interest and quickly to a vast offering of leptin supplements for people to buy at their local drugstores. Even today, a quick Google search comes up with dozens of offers.

Leptin is responsible for sending messages to your brain telling you that you're full, and it also helps regulate your metabolic processes. Thats why it was first called the "obesity hormone" or "fat hormone" in the '90s, but scientists today actually refer to it as the "starvation hormone."

When researchers first discovered leptin, they believed obese people were leptin-deficientthe idea being that their bodies didn't produce enough leptin from the fat cells they already had, so their bodies demanded that they eat more, make more fat and use that extra fat to make up for the lack of leptin in their bodies.

However, much like Type 2 diabetes and insulin resistance, the problem isn't that obese people don't produce enough leptin. The problem is that leptin resistance affects the body's ability to send accurate messages to the brain, not the amount of leptin actually in your body. So taking leptin as a supplement and increasing the amount in your body offers no benefit whatsoever.

Obese people have plenty of leptin. Their body simply has a problem telling that to the brain. What's even worse, leptin is a digestible protein like you'd get from eating chicken or steak, so a pill form of leptin would never even enter your bloodstream. On top of more leptin not even helping you, those pills you can buy online won't really increase the amount of leptin you receive, anyway.

Leptin and weight gainSince leptin and Type 2 diabetes are so closely linked, its worth remembering the effect of insulin resistance caused by Type 2 diabetes. What does this do? It starts with glucose, a sugar, created from the food that we eat and meant to move through our bloodstreams and into our cells to give us energy. It does this with the help of insulin. However, when we eat too many carbohydrates and sugars, our bodies create too much glucose, which causes insulin resistance. At that point, the process of delivering energy to our cells becomes less and less effective over time, causing sugar to build up in our bloodstreams. In order for our cells to still receive the energy they need, we're forced to eat more food, increasing insulin resistance and the amount of glucose in our blood.

Unfortunately, leptin resistance makes our bodies consume more food than we would otherwise need. We then create more fat than is actually needed to provide our bodys energy.

What supplements can actually help you lose weight without tons of side effects?The search for the "smoking gun" to weight loss is ongoing, so there is no one good treatment or option for everyone. Each persons body is unique, and the way we respond to different substances is different as well. However, there are options to give you at least a small boost toward your weight loss goals. One of these is psyllium, which is a soluble fiber that can help "keep you regular" and in certain people lowers blood sugar, blood pressure and cholesterol. It can even aid in weight loss when combined with a healthy diet, as it helps you stay full for longer and makes it easier to eat less more consistently.

For many other options out there, the potential side effects just are not usually worth the possible weight loss benefits. Various forms of "diet pills" definitely fall into this category, and I recommend staying away from them without your doctor's consent. Instead, the best options are another fiber known as glucomannan, as well as caffeine from black coffee and green tea. Consuming these in moderation will give your metabolism a helpful boost. Combined with proper diet and exercise, you will begin to see the results you're looking for. Be patient, though. Losing weight the healthy way will always take time.

Jay McKenzie loves soccer, history and feeling great. He's on a quest to eat better and exercise more, and he wants to share his experiences along the way. You can email him at jaymckenzie86@gmail.com with comments or questions. The opinions expressed in this column belong solely to the author, not Nooga.com or its employees.

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Fresh and Fit: Facts about leptin, psyllium and other weight loss supplements - Nooga.com

Have you ever thought about changing your tableware?

Fast-food chains and chefs have known for years that there are many factors that influence our appetite. For example, bright colours such as yellow and red combined with harsh lighting will cause you order more, and eat quickly. Conversely, dim lighting and soft music means you'll linger longer over your meal, but consume less.

Dr Brian Wansink, director of Cornell Universitys Food & Brand Lab in the US, and author of Slim by Design: Mindless Eating Solutions for Everyday Life (HarperCollins) agrees that the colours of our walls, plates, settings and lighting, can influence on how much we eat, and even what we eat.

For a long time it's been believed that colours excite or inhibit what people eat, he says. There's no one colour of plate which causes people to eat less, but rather, it's influenced by the colour of the food you eat. This is because there needs to be a contrast between the food and the plate it's served on, he explains. For instance, serving white carbohydrates on a dark plate highlights the colour difference and makes you aware of your portion size. Without a contrast between the two, you'll eat 18 per cent more, he adds.

Changing the colour of your plates and bowls can help you take control of your portion sizes. Adults eat 92 per cent of anything they serve themselves, so if you serve yourself a lot, you'll eat a lot, Wansink says.

The Journal of Nutrition reports that portion sizes have increased 138 per cent since the 1970s and a major contributor to our obesity problem. In Australia, it's estimated that 67 per cent of men and 52 per cent of women are obese, largely due to over-consumption of kilojoules.

We asked Wansink changes we can make to take control of our eating habits.

If you eat too fast, you're more likely to overeat or not realise that you're full, but if you eat mindfully that is, slowly and more thoughtfully youre more likely to make better food choices, which can lead to weight loss, according to studies cited by Harvard Medical School in the US. He suggests using a plate in a calming colour such as pale pink or grey, which will make you more likely to slow down and pay attention to your meal and environment.

Accredited practicing dietitian, Jenna Obeid says you shouldnt cut out carbs entirely as theyre a crucial part of a balanced diet, but adds that its important to monitor our portions a quarter of your plate is an ideal portion. Wansink says:

If you tend to overeat carbs, don't put these meals on white plates. Try red, navy or black instead.

The small bowl/small portion theory is a myth, according to researchers at the University of Liverpool in the UK. After conducting an experiment using popcorn, they said, If anything, participants ate more when using a smaller bowl. They say a smaller dish means youre more likely to go back for seconds.

Around 96 per cent of Aussies snack between meals, according to a 2014 Nielsen survey. The wrong snacks (such as those high in sugar) or too large a portion, can lead to weight gain. "If there's anything you want to save for your 'treat day', or leftovers, wrap it in foil," Wansink says. This way you won't be visually tempted."

The George Institute of Global Health in Sydney has found that half of Aussies eat more than double the recommended daily amount of sugar, with an average of 60g a day; the World Health Organisation advises cutting your intake to 25g.

Serve sweets such as vanilla ice-cream in a dark-coloured bowl, or chocolate ice-cream in a white bowl, says Wansink. The higher the contrast, the smaller size portion you'll be likely to have.

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This colour plate will make you eat less - Body and Soul

The musical artist simply known as Pink has a message for new moms: Stay off that scale. How much weight you lose, and how quickly you lose it, really doesn't matter.

To prove that point, Pink, who just had her second baby in late December, posted an Instagrampicture on Sunday of herself at the gym, along with a strikingly honest and body-positive message for her fans.

"Would you believe I'm 160 pounds and 5'3"?" she wrote. "By 'regular standards' that makes me obese. I know I'm not at my goal or anywhere near it after Baby 2 but dammit I don't feel obese."

In fact, she feels great.

"The only thing I'm feeling is myself. Stay off that scale ladies!" she concluded.

With so many celebrities hawking things like weight loss tablets and "revenge bodies," Pink's message comes as a welcome surprise. It also appears to have struck a nerve with her followers on Instagram, gaining 230,000 likes and counting.

"Girl, I needed to hear this, this gives me life!!! Struggle is real after a baby," one commenter wrote. Another: "I was just about to weigh myself after giving birth just over 5 weeks ago, knowing I'd dread the sight of that damn number. Saw an article about your post so won't bother know."

In a world wholly obsessed with celebrities losing weight as soon as possible after having a baby, this feels like a message that should be heard by everyone.

Continued here:
Pink gets real about post-baby weight loss on Instagram: "Stay off that scale ladies" - Mic

TV news readerMark Austin has been filmed confronting his daughter over her struggle with anorexia, telling her: You were completely determined to kill yourself.

The former ITN News at Ten anchor tells of his despair at watching Maddy wasting away in a frank interview for the Royal-backed mental health campaign Heads Together.

YouTube / Heads Together

YouTube / Heads Together

He has previously told how he struggled to cope with the illness and admitted he once told her to get on with starving yourself to death.

Talented runner Maddy, now 22, shed four stone after suddenly developing the condition when she was 17, dropping from 9st 7lb to just 5st 7lb.

In the new video Mark tells her: I could never understand what had triggered you from being a normal, healthy 17-year-old to lose so much weight so quickly.

I couldnt understand what was going through your mind.

Maddy replies: I think I always had this underlying depression, this underlying low, where I always felt like I wasnt good enough.

The only way that I could show the world I wasnt OK was by controlling what I was eating, by losing weight, by having this one thing I could control.

Mark, 58, says he found it impossible to know how to help his daughter, saying: I couldnt even come to terms with how to stop it or how to help you.

It was like you were completely determined to kill yourself.

I got it badly wrong, we got it badly wrong. But then I dont know how people would know how to deal with that, watching your daughter wasting away.

Sunday Times Magazine

Getty Images

Twitter / Maddy Austin

Mark, who quit ITVlast year after 30 years with the channel, first revealed his family's heartache in a BBC radio interview in November as he campaigned for more help for sufferers.

Last month he wrote movingly in the Sun about how he and his A&E doctor wife Catherine started to "crack" under the strain of Maddy's illness.

He admitted he at fistthought Maddy she was being "crass, insensitive, selfish and pathetic" by refusing to eat.

He wrote: "As a father you have to make a decision and I made the wrong one. I decided to go on the attack.

"I told her she was being ridiculous. I told her to get a grip and grow up, to 'just bloody well eat, for Christs sake'.

Sunday Times Magazine

PA:Press Association

PA:Press Association

"I even remember saying, 'If you really want to starve yourself to death, just get on with it'. And at least once, exasperated and at a loss, I think I actually meant it.

"What I failed utterly to grasp was that she was seriously mentally ill and could not see a future for herself."

Maddy, now at university, began to recover after treatment atan NHS clinic at Farnham Hospital in Surrey, with monitored meal times and intensive counselling.

The video of the Austins was one of ten films specially commissioned by the Duke and Duchess of Cambridge and Prince Harry for their Heads Together campaign.

Other feature rapper Professor Green, former England cricketer Freddie Flintoff and comedian Ruby Wax talking about their experiences with mental illness.

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368

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TV news reader Mark Austin reveals his despair as he confronts his daughter over her anorexia battle - The Sun

Retraining the brain to beat stress is the key to losing weight and keeping it off, a leading Australian neuroscientist says.

Theres overwhelming evidence that many people who lose weight through dieting quickly regain it and, according to Queensland University of Technologys Institute of Health and Biomedical Innovations Selena Bartlett, this is because people have learned to ignore their brain an organ that has been dictating behaviour since prehistoric times and have accepted emotional eating that comes with living an over-stressed lifestyle.

Professor Bartlett said diets could in fact make us fatter and more stressed.

When we are stressed our brain seeks pleasure and thats the problem, Prof Bartlett said.

And the more stress you experience, the more your brain seeks pleasure to counter it.

Choosing to beat stress in order to lose weight has long been advocated by US neuroscientist Caroline Leaf.

Thoughts are real things that occupy mental real estate, she said during her 2015 TEDx talk on the power of our thoughts.

According to Dr Leaf, if a person chooses to react wrongly to a challenging situation, they enter stage two of the stress reaction.

During this stage, high levels of cortisol circulate in the blood for extended periods of time, in turn contributing to prolonged high blood sugar that can also lead to insulin resistance, pre-diabetes and weight gain, since prolonged high levels of cortisol lead to the accumulation of fat instead of fat breakdown.

In this toxic situation, fat tends to accumulate around the middle of the body and is a risk factor for heart disease, Dr Leaf wrote.

In fact, prolonged, high levels of cortisol can lead to Cushings syndrome characterised by fat accumulation around the middle and back of the human body.

The good news is that its possible to override the way the amygdala, the emotional part of our brain, responds to stress, Prof Bartlett said.

When the rational brain is in charge, sustainable weight loss is possible.

Be compassionate to your brain: It is an amazing organ that can be severely damaged by stress, especially in childhood while its developing.

Get to know the brain: An awareness of how the amygdala an almond-shaped set of neurons located deep in the brains medial temporal lobes drives your behaviour is critical to overriding unhealthy impulses.

Identify when your amygdala is taking over in stressful situations and acknowledge when youre tempted by the urge to eat comforting food, like sugar.

Replace food and alcohol with deep breathing, stretching, walking, running or any movement that feels good.

Reduce sugar and alcohol intake and increase cardiovascular and high intensity exercise: These will help to heal your brain of its stress-induced damage and build a strong, healthy body.

Originally posted here:
Beating stress key to weight loss - Country News

By Mayo Clinic News Network

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of every successful weight-loss program remains a healthy, calorie-controlled diet combined with exercise. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

Permanent weight loss takes time and effort -- and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Then, once you're ready to launch your weight-loss plan, set a start date and then -- start.

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support -- of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week, although initially you might lose weight more quickly than that if you make significant changes -- just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.

When you're setting goals, think about both process and outcome goals. "Exercise regularly" is an example of a process goal, while "Lose 30 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your processes -- your habits -- is a key to weight loss. Also make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods -- fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).

The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.5 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise -- such as brisk walking -- for at least 30 minutes most days of the week. Any extra movement helps burn calories, though. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges -- you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

Source: http://www.mayoclinic.com/health/weight-loss/HQ01625/NSECTIONGROUP=2

Distributed by Internet Broadcasting. This material may not be published, broadcast, rewritten or redistributed.

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Weight loss: 6 strategies for success - WDIV Detroit

In a recent interview with Yahoo Style, the model displayed her signature candor while discussing her experience as a working mom. Teigen and her husband, John Legend, have a 10-month-old daughter named Luna.

In addition to raising her baby girl, Teigen still works as a model, co-hosts Spike TVs Lip Sync Battle,and is developing her second cookbook. When asked how she does it all, the mom had a simple answer: Having help.

My mom lives with us. I have hair and makeup people, Teigen said. Im not getting up and doing all this by myself. If Im not being done for something, Im not going anywhere. A lot of hands go into it. We have help. Its important for people to know that.

She added, I have the utmost respect for mothers and single mothers who go to work and come home and make dinner. I do all these things because I have help. Luna goes down at 6:30 and has a nurse watch her, and I can cook dinner.

Lucy Nicholson / Reuters

Teigens honest comments are reminiscent of a Today show interview she did back in November. Discussing the pressure on new moms to lose weight, she explained that women should not hold themselves to the standards set by celebrities because famous people have the privilege of big (and often expensive) support systems.

Anyone in the public eye, we have all the help we could ever need to be able to shed everything, she said. So I think people get this jaded sensation that everybodys losing [pregnancy weight] so quickly, but we just happen to be the ones who are out there.

Teigen added, We have nutritionists, we have dietitians, we have trainers, we have our own schedules, we have nannies. We have people who make it possible for us to get back into shape. But nobody should feel like thats normal, or like thats realistic.

Other celebrity parents, like Victoria Beckhamand Solange Knowles, have also been open about their support systems.

Teigen savors every moment with her daughter. She told Yahoo that her perfect day includeswaking up with Luna, singing silly songs to her about poop. She also loves to watch her daughter sleep.

The model and her husband want to grow their family over time. Teigen has famously spoken about her experience with IVF and the fact that she and Legend have one frozen embryo left from the process.

Hopefully it works. Well see, she said. Either way, were going to try for another kid.

Read more:
Chrissy Teigen Says She 'Does It All' Because She 'Has Help' - Huffington Post

The new Channel 4 documentary will reenact the 1789 journey of lieutenant William Bligh and his crew of 18 loyalists

IF youre looking for weight loss tips, Channel 4 documentary Mutiny should come with a dont try this at home warning.

Thats because presenter Ant Middleton and his crew lost up to four stone in as many weeks as they carried out a 3,600 mile voyage on stormy seas as they reenacted the 1879 journey of lieutenant William Bligh, the captain of the HMS Bounty.

Along the way they faced storms, famine and the biggest test of their mental strength, which will certainly make for gripping viewing.

Channel 4

Mutiny is Channel 4s new documentary which follows a nine-strong crew accomplishing a 3,600 mile journey in the South Pacific first carried out by lieutenant William Bligh and 18 loyalists in a rickety 23-foot long ship in 1879.

The voyage took the crew 48 days and tested the physical and mental strength of everyone involved.

Jamie Fry

Captain of the boat, Ant Middleton, is a survival expert, but even he revealed it pushed him to his limits, telling the Radio Times: Mentally speaking it was the hardest thing I have ever done.

There was a real and ever-present risk out there at sea.

The show starts on Channel 4 on Monday, March 6th at 9pm and continues on Tuesday, March 7th at the same time.

Getty Images

Ant Middleton is a Special Forces professional who is best known for appearing on SAS Who Dares Wins.

Born in Portsmouth in 1981, Ant grew up in rural France and aged 16,he joined the Royal Engineers before moving to the Royal Marines five years later.

He also spent time in 9 Parachute Squadron Royal before passing the selection tests to join the Special Boat Service in 2008.

This means he has served in the holy trinity of the UKs elite special forces, before leaving the armed forces in 2012.

Jamie Fry

The nine crew members of Mutiny set off with the same rations as William Bligh, including 16 x 2lb pieces of salt pork - which was replaced with biltong due to customs regulations) and 28 gallons of water which had to last them 48 days.

Ant lost over three stone in four weeks while Luke Kane, the boats doctor, lost four stone.

Ant said: I knew how hard it was going to be so I put on an extra ten kilogrammes to my normal 85kg weight before setting off.

"I lost all of that and 11kg of my own natural body weight so 21kgs in total. I think that indicates how tough it was.

Alamy

In 1879, British navy ship HMS Bounty was sailing from Tahiti to the West Indies but during the 17 month voyage, a huge rift developed between the crew and its tough young captain - William Bligh.

In the middle of the South Pacific, a rebellion broke out, and Captain Bligh along with a handful of loyal men were forced into a tiny open boat and left to die.

Miraculously, they managed to survive and navigate 4000 miles to safety, despite being in some of the world's most remote and unforgiving seas.

READ MORE

Who is Ant Middleton? Presenter of new reality show Mutiny, SAS Who dares Wins head instructor and former Royal Marine

SAS: Who Dares Wins hunk Ant Middleton shows his softer side as he carries his newborn son on a visit to the supermarket

Ant Middleton doesnt want ANYONE to pass SAS: Who Dares Wins

Ant Middleton reveals massive 21kg weight loss after spending two months at sea on a raft filming new show Mutiny

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When does Mutiny start on Channel 4, who is presenter Ant Middleton and what was the Mutiny on the Bounty? - The Sun

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