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TIPPING the scales at 16 stone, Sarah Jones knew something in her life desperately needed to change and sprung into action.

She could only fit into size 18-20 clothes and her weight gain was making her asthma dramatically worsen.

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However, Sarah, 52, who is from Henley-in-Arden, Warks, was given a much-needed wake-up call at a former colleague's birthday party - when her confidence dived around her slim pals.

Determined to do something about her ever-growing size, Sarah decided to join her mum at a local Slimming World group.

Sarah has since shed an impressive five stone and has finally regained her confidence.

She said: "I was determined to lose five stone.

"The unfailing encouragement and support from other members became the lifeline that helped me all the way to my target.

"Now I'm back down to a size 12, I feel glamorous again."

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Sarah had first piled on the pounds after giving birth to her children Courtney and Alex.

"During my years working as a cabin crew member in my 20s, I was a size 12-14," she explained.

"But, after giving birth to my daughter Courtney, I decided not to return to the airline.

"When my son Alex came along three years later, I really struggled to lose the baby weight.

"I thought simply restricting my portions would work.

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"I was getting so hungry each evening though that I started going to bed at the same time as the children to try to stop myself from snacking.

"But it was no way to live, so I soon gave up completely and my weight began to rise again."

However, Sarah's turning point came one evening in 2013 after getting all glammed up for a party with colleagues she had not seen in 20 years.

I hid at the back of the group every time a camera came out

And her confidence plummeted when she was finally reunited with her slim friends - and instantly felt self-conscious when the camera came out.

She said: "I'd spent ages on my hair and make-up and was wearing a black, stretchy size 18-20 dress I'd bought especially.

"It was the only one in the shop that had fitted without looking "too bad" or so I'd thought at the time.

"Now, as I caught sight of my still-slim friends, I felt really self-conscious. I hid at the back of the group every time a camera came out."

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And as Sarah and her friends reminisced about the "good old days", she couldn't help but wonder if her pals were looking at her thinking: "She's really let herself go."

At the time Sarah was the biggest she'd ever been and her asthma was getting worse as her weight increased.

She added: "And, on a recent holiday to Spain, I'd struggled so badly to get up a hill that I thought I'd be going down it again in an ambulance."

Sarah decided she desperately needed to make a change so decided to join her mum at a local SlimmingWorld group in Claverdon, Warks in January 2014.

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Sarah's diet before and after

BEFORE

Breakfast: Toast, cereal or McDonalds breakfast

Lunch: Supermarket meal deal with sandwich, crisps and full-fat cola

Dinner: Takeaway curry

Snacks: Doritos

AFTER

Breakfast: Porridge with blueberries, raspberries and banana

Lunch: Slimming World turkey burgers, salad and Slimming World wedges

Dinner: Slimming world curry

Snacks: Satsumas

Speaking about her first session, she said: "As I stood on the scales for the first time, my tummy was in knots. And when 16st 3lbs appeared, I couldn't believe it.

"Stepping off, I knew what my target was going to be. I was determined to lose five stone.

"Tuesday night at the group would be my night - a time to focus on me."

Sarah has credited the "unfailing encouragement and support from other members" for helping her to reach her target weight.

And she admits she never felt like she was depriving herself with the Slimming World recipes.

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"I found Slimming World great to follow because the recipes are so nice and I didn't feel like there were things I couldn't have," Sarah added.

"I would encourage anyone to give it a go.

"My asthma is so much better since my weight loss, I now don't even use an inhaler."

Sarah enjoyedSlimming World so much that, in 2015, she became a consultant herself and now runs groups in Claverdon and Henley-in-Arden.

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She added: "Now that I'm back to a size 12 and just over 11st, getting dressed up for parties no longer means going with the only outfit that I think is "OK".

"I love nothing more than putting on a slinky dress and some sky-high heels.

"I'm as slim as I was back in my cabin-crew days and, at 52, I feel glamorous again."

Read more:
Former air hostess says 5st weight loss cured her asthma as she reveals incredible transformation - The Sun

The question of how to lose belly fat is one that resounds around the internet. It's actually a slightly meaningless questioning, because targeting 'belly fat' is laregly impossible outside of surgical procedures it's more of a matter of knowing how to lose weight in general some of which will be around your belly. If you want to burn belly fat and get fit, this is our 'six-pack' ho ho of tips, cheats and strategies. Although there's no magic bullet, there are ways to burn visceral fat or belly fat that are tried, trusted and true.

Important note here, everyone: Belly fat these days is often referred to as visceral fat because that sounds scarier. If you really need to shed visceral fat because it's endangering your life, that is an area where you should probably be seeking medical advice. This is about slimming down a bit.

Our lose belly fat tips aren't necessarily quick, and this is not about telling you how to get six pack abs although we have a few articles on that topic. No, this is just a six pack of tips to getting a healthier life and feeling comfortable with the girth of your mid-riff. We're not looking to fat shame anyone here or totally bro out, we're just offering advice.

We've got some great tips, a few cheeky shortcuts and key strategies to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off. Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | was 199.99 | now 159 at AmazonThe Fitbit Versa 2 is getting regular price cuts for the new year and is currently 40 off at Amazon and various other fine online retailers. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit.View Deal

Fitbit Versa Lite | was 149.99 | now 124.95 at AmazonThe Fitbit Versa Lite is the best affordable fitness tracker or smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

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S'Well Marble Drinking Water Bottle | now 25.00 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFit Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for biltong, a cured meat snack now in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout, and comes in either BBQ or chilli flavour.View Deal

Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | now 35.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At under 3 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

Dead set on having chips? An air fryer can deliver a lot of the delicious taste with less of the not-quite-so-delicious oil

(Image credit: Future)

If you eat fried food all the time, switching to an air fryer will definitely cause you to lose weight unless buying one causes you to start eating loads of chocolate because you've reduced your fat intake. No, it doesn't taste as delicious as proper fried food of course not but it turns out meals with a good fried/roasted taste, but with up to 80% lower fat content.

If you don't eat fried food all the time but like to treat yourself now and then, switching to an air fryer could still help with you to lose weight. Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Ninjas AF100UK Air Fryer is lightweight, compact and versatile, perfect for portion control. Check it out below.

Ninja AF100UK Air Fryer | was 119.00 | now 89.00 at AmazonFry food guilt-free using comparatively very little oil and a blast of hot air. If you're a junk food addict, it's one of the best ways to arrange your cheat days so that you're still having guilt-free food while fitting your macros, calorie count or diet of choice. The Ninja model is lightweight, compact and versatile, also capable of roasting, dehydrating and reheating food in addition to the air fry function.View Deal

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.

BodyPower 20 kg Cast Iron Spinlock Dumbbell set | was 59.99 | now 39.99 from Fitness SuperstoreYou just can't beat a good old pair of cast iron weights, and a testament to this is the fact they can be found under the beds of dads and granddads up and down the country. Get your own and they will last a lifetime and for all of their noisy, palm-chafing downsides, there is a kind of nostalgic loveliness to the spin collar set-up.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use.

(Image credit: Sixpad)

Our top choice is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonAlternatively, the PowerDot 2.0 is a smartphone-controlled muscle stimulating monster.This neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 276.93 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | was 119.95 | now 105.00 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

Follow this link:
How to lose belly fat: burn visceral fat, feel fitter and reveal your abs in 2020 - T3

36-year-old Renuka Pamnani Vaswani was done with the constant body-shaming. Her weight had touched a whopping 127 kilos and she realised that it was now or never. This is her weight loss journey where she shares how she lost a whopping 43.5 kilos by revamping her lifestyle. Read on to know her incredibly motivating journey and get inspired to lose weight.Name: Renuka Pamnani VaswaniOccupation: BankerAge: 36 years

Height: 5 feet 7 inches

City: Mumbai, Maharashtra

Highest weight recorded: 127 kgs

Weight lost: 43.5 kgs

Current Weight: 83.5 kgs

Duration it took me to lose weight: 2.5 years

The turning point: There was a point where I weighed a massive 127 kilos and was about to hit 130 kilos. I started feeling really low and depressed and used to wonder whether I will ever have a partner or not. Since I was the only kid in the house. I used to get really pampered but I had never thought that my weight would touch 3 digits. I decided to get in shape and started my weight loss journey. My dietician Khyati Rupani and my fitness coach Rakesh Pawar helped me immensely to achieve the same.

My breakfast: I have smoothies with oats or egg whites with a toast. At times I go for idli and dosas as well.My lunch: I eat a bowl of salad, some protein in the form of dal or chicken accompanied with 1 roti or rice and a portion of sabzi made in low oil.

My dinner: I choose from grilled chicken or sauteed vegetables with paneer and whole wheat pasta.Pre-workout meal: Bullet coffee

Post-workout meal: Dymatize ISO 100 Hydrolyzed Protein Powder.I indulge in: I do not believe in the concept of cheat days.

My workout: In the year 2019, I realised that I was not really taking care of my body as my skin had started to sag. Hence, I decided to start my journey to fitness. My coach Rakesh Pawar helped me a lot during this journey. He used to correct my posture and helped me understand the purpose behind each and every movement. My work out routine includes cardio, strength training and functional training.

Fitness secrets I unveiled: The word diet itself is a negative word as it just makes you feel that you are depriving yourself of certain things. Hence, I have removed the word diet from my life as I solely focus on lifestyle changes.

How do I stay motivated? When you hit the gym every day and follow a healthy lifestyle, it is enough to keep you motivated. When you workout, your body releases happy hormones. Once you begin to see the difference in your body and when people begin to compliment you on your transformation, there is no going back!How do you ensure you dont lose focus? Looking at how far I have come and how hard I have worked, I don't want all of it to go to waste. This in itself is enough to keep me focussed and motivated. My parents and husband are the pillars of my support, so whenever we are out, they support my choices of eating.Whats the most difficult part of being overweight? When you are overweight, you have to constantly battle low-self-esteem and lack the confidence to lead your life. No matter how much you say that you are comfortable in your own skin, deep down you know that is not the case. You cannot wear the clothes of your choice as they dont have your size in it. Being overweight also brings a lot of health conditions including PCOD, joint pain, rising levels of cholesterol and even diabetes. You feel lethargic and down and out all the time.

What shape do you see yourself 10 years down the line? I want to lead a healthy and energetic life and also want to have a super fit physique.

More here:
Weight loss story: This banker lost 43.5 kilos WITHOUT dieting and her transformation is jaw-dropping! - Times of India

At his heaviest, 27-year-old Alex weighed more than 500 pounds and felt uncomfortable going to the gym. Now, after changing his diet and taking up CrossFit, he has dropped 300 pounds and is in the best shape of his life. Sharing his story with Barcroft TV, Alex explains what inspired his weight loss transformation.

"I've always had a problem with my weight, I've always been the big kid in the class, I was always picked last in gym," he says. "My weight just started to spiral and get out of hand right after high school. Food was always a comfort, and I just abused it. I was eating all the wrong stuff in all the wrong amounts. 12 packs of Mountain Dew, eating tons of Oreos, pizza, Chinese buffet, ice cream, you name it, I was just eating it. I had no knowledge of what calories and eating all these foods was doing besides making my weight go up."

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"Every year since I can remember, my yearly checkups have been 'You need to lose weight, we need to consider surgery,'" he continues. "At one point, the doctor actually told me if I didn't lose weight I wasn't gonna live."

Everything changed one day during his job a courier, when he was making a delivery to a warehouse with a pallet scale: "Just out of curiosity I stepped on, and I was shocked. I saw 480 pounds," he says. "But if I look back at pictures a couple of months prior, I was bigger. So I believe I was 500+ at one point. From that day forward, I just completely changed my life. I knew that this was my time, this was my final chance, my last, last shot. Knowing that I'm an adult now, this is my life, it can either end really soon or I could start taking care of myself, it was all on me."

He ditched the vast volumes of soda in favor of just water, and cut the fast food from his diet, which led to a weight loss of 40 pounds in the first month alone. And Alex soon got over his anxiety around working out in front of other people, hitting the gym six or seven times a week and throwing himself into rigorous CrossFit workouts which constantly changed and challenged his body to adapt.

"The gym used to make me uncomfortable, now I'm doing CrossFit every morning at 5 a.m.," he says. "I lost 280 pounds. The lowest that I hit was 199 pounds. 200 to 205 pounds is where I feel healthy and where I feel like I can perform the best physically."

Read the original here:
This Guy Lost 300 Pounds by Ditching Fast Food and Doing CrossFit Every Day - menshealth.com

Kelly VanEngen decided to change her life after one visit to the gym.

Ten years later and 100 pounds lighter, VanEngen feels healthier and happier.

The 37-year-old Bellevue woman started her health journey after seeing a picture of herself and not feeling happy with it. Now she works out five days a week at Fitmade Training and Nutrition in Papillion.

She said her trainers and the owners of the gym, Tara Payson and Jason Reese, have been very supportive and inspired her weight loss journey.

Her transformation has inspired and caught the attention of many, including her co-workers at Creighton University, where she works as a finance specialist. Creightons Wellness Council recently recognized VanEngen with the Transformation Award for her health journey. She said it was an honor to receive the award for something that has changed her life and taught her to love herself, acknowledge her self-worth and realize her strength.

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Q: When did you start working out and why?

A: I started working out in January 2009 because I saw a photo of myself that really caught me off guard. I had really let myself go. I knew I needed to make a change, not only for my physical health, but also for my mental health.

Q: Describe your workouts. How many days per week do you exercise?

A: I participate in the boot camp, which is run by Tara Payson. She instructs the class, so its a combination of weightlifting, cardio and some circuits. We do class in the gym five days a week, and then we have an at-home workout on Friday. The gym includes the meal plan and nutrition, too. The most important part is following the meal plan in order to fuel myself for the workouts shes giving me. They break down the meals as far as carbs, proteins and fats, so we eat a certain amount for every meal. We eat about five times a day.

Q: What is your current fitness goal?

A: My fitness goal is to get my body fat into the teens. If I lose weight, great, but Im really trying to tone and lean out more and get my body fat down. When I started my journey, my body fat was like 40%, and now its 20.7%. My goal is to get 19% body fat, just because that shows Im getting leaner. Its also about being consistent every day.

Q: What has been your biggest accomplishment?

A: My biggest accomplishment has been losing 100 pounds and 28% body fat. Ive been able to keep my weight off for three years. The internal changes that Ive had far outweigh the outside. Ive made such dramatic changes on the inside, such as being more self-confident. I have a strength that I didnt know I had, and I gained that by continuing to push myself and overcoming obstacles that were in my way.

Q: What has been the toughest hurdle and how did you overcome it?

A: The toughest hurdle for me has been self-sabotage. I will eat something I know Im not supposed to have. My hurdle has been reminding myself that its what I do consistently that will show results. The way that I do that is through my great support system around me. My gym is my family, my family is great, my work family is great. Everybody is just really supportive, so its allowed me to not get stuck, which is hard. Thats when I have to draw on the people around me and the strength that I know that I have inside as well.

Q: What helps you stay on track?

A: I dont ever want to go back to that place. Especially because I dont want to go back to the place mentally where I wasnt healthy, where I wasnt inspired and working out. Working out for me is like my therapy, it makes me feel better. We have a Fitmaker Facebook page, too, so all the gals are on there and we often bounce off ideas and support to each other. When you see results, you get inspired and you kind of get obsessed with it. It just becomes your lifestyle.

Q: What is your gym pet peeve?

A: People who dont rerack their weights correctly. We all have our own little stations, and sometimes youre like, Wheres the other 10? Clean up your space. If you use it, put it back.

Q: What do you do when you arent in the gym?

A: I love to spend time with my family and friends. Most of my family is in Lincoln. My sister and I like to go on road trips with my mom or go to craft fairs. I have a niece and nephew that I like to spend time with and spoil. My sister and I have recently gotten into this women in the outdoors program, and weve done different womens retreats where weve done things like canoeing and hiking. Thats been a lot of fun, too. I dont think I would have wanted to do any of those things had I not lost weight and felt better about trying new things.

Q: What is the piece of equipment, supplement, clothing, etc. that you cant live without?

A: I cant live without weightlifting, because to me, that makes me feel strong and its also what has completely transformed my body and my shape. Its how you feel after you do it. Its such an adrenaline rush. I cant do without weights and high-waisted yoga pants.

Q: What advice would you give to someone who is just starting their fitness journey?

A: Consistency is key. Make sure you find something that is going to work for you in the long term. Fad diets are not going to sustain you for the long run. Its not going to happen overnight. You really have to be consistent. Ive been eating real food to lose weight for the last 10 years now. Its possible. Find what works for you, surround yourself with great people and be consistent. If I can do it, anybody can do it.

After Joe Adams had a heart attack, he underwent numerous procedures to get his heart in working order. Just when it seemed things were on the right track, his heart started to fail again. Read more.

Tamara Mosby-Montegut started working out as a stress reliever. Now she wants to keep up with her husband when he tackles 50 pushups in a row. And she wants her daughter to follow their healthy examples. Read more.

Varun Narayanan wanted to shed the pounds he packed on during the holidays a few years ago. He dropped from 230 pounds down to 195. Now he treks up active volcanoes. Read more.

After giving birth to her fourth baby, Susan Sawyer wanted to drop the baby weight. She took up Jazzercise. Sawyer's stuck with the dance-based exercise for nearly 35 years. Read more.

Jessica Hawley thought her third pregnancy was different because she was having a girl. But baby number three was another boy. The pregnancy felt different because she was more fit this time around. Read more.

When Gary Gundy started having trouble getting up after squatting down for target practice, he knew it was time for a change. The La Vista man dropped 80 pounds in three years. Read more.

Valerie Heath started shedding pounds by using the family's Wii. Now she belongs to a CrossFit gym and works out six days a week.Read more.

To be around for her family, Ashlei Spivey needed to get in shape. She joined a boxing gym. Now her workouts leave her feeling like she stepped out of a movie. Read more.

Betty Watt survived a sometimes trying career as a middle school teacher. Then she beat cancer twice. And the whole time she was a regular at the gym. Watt and her husband Charlie workout at least five days a week. Read more.

Erika Hanna sometimes has a pint-sized workout buddy during her morning classes. Her son Henrik, 18 months, offered hugs as she held a plank position and occasionally chased a loose exercise ball around the room. The studio gives Hanna a chance to stick close to her kids while staying on top of her own health and fitness. Read more.

Gwen Leyden wound up spending a week in a wheelchair because of a chronic condition. Leyden gradually was able to walk without using a cane. Later she started using the treadmill and eventually worked up to weightlifting. Read more.

With high blood pressure and the possibility of needing cholesterol meds Rich Hazuka was headed down a dangerous path. He dropped 75 pounds thanks to diet changes. When he plateaued, he took up exercise. Now he's off his blood pressure meds and has no need for any cholesterol medication. Read more.

George Mach can't help but wake up well before dawn. With that free time, the early riser started a gym routine. He hits the gym three days a week. Read more.

As Gregg Learned aged, arthritis made physical activity a chore. He struggled to walk across the parking lot at work. But joining a gym has helped Learned to stay on his feet. Read more.

At one time, Laura Adams could barely finish a lap around the walking track. But the Bellevue woman, who weighed 300 pounds, stuck it out and dropped 115 pounds. Read more.

Vince Huerta has always tried to keep active. He decided to give powerlifting a shot and now, the Omaha South grad holds a number of records for the weight he's hoisted. Read more.

Paul Stultz takes swimming seriously. He joined a Masters Swimming club and is working on nailing strokes like the freestyle and butterfly. But one of his biggest accomplishments was hiking the Grand Canyon. Read more.

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Bellevue woman down 100 pounds after 10 years of dedication to gym, nutrition - Omaha World-Herald

Kerri Hwang, a 34-year old middle school cafeteria worker from Burleson, Texas, has struggled with her weight for years. At her heaviest in 2017, she topped the scales at 316 pounds.

Kerri Hwang's get-fit journey has helped her lose nearly 100 pounds.

Credit: Kerri Hwang/LIVESTRONG.com Creative

"I may have gained even more weight, but I stopped getting on the scale after that," she recalls ruefully.

But 18 months ago, Kerri wandered into a local gym at the advice of a friend and left motivated to get herself into better physical shape. Today, she's gone from being barely able to walk around the block to deadlifting 300 pounds. Here's her story, in her own words.

I've been overweight my entire life and have always struggled with my self-esteem. Over the years, I bounced through every single diet and supplement you can imagine: Weight Watchers, Plexus, Herbalife, Slimfast, Hydroxycut. Nothing worked. I never lost more than 30 pounds, and I still wasn't happy with what I saw in the mirror.

Then, one of the women I'd met through one of my diet attempts suggested I try an exercise session with her trainer at her gym. I went, and I loved it. Even though I had severe back pain, I found I could do basic moves like air squats and light weight-lifting. I felt strong, and capable, and proud of myself.

After that, I was hooked. I kept wanting to go back to that gym, which was filled with so many warm, welcoming, supportive folks. I felt like I had truly met my people. After a couple weeks, my clothes were big on me, and I realized the exercise program was working.

At the beginning, it was all about strength training. I went twice a week for personal training sessions at my gym. We broke it up by body parts: At the beginning of the week, we'd do an hour of upper-body exercises, such as lat pull downs, back extensions, chest presses and bicep curls, and then later in the week, an hour of lower-body activity such as lunges, squats and abdominal work like crunches.

As I gradually got into better shape, my trainer added little 30-second spurts of physical activity like marching in place or jumping jacks between the exercises in my workout.

I know cardio is always touted as a way to lose weight, but I think it's a tool that can be abused sometimes. My trainer never forced it on me he just encouraged me to be more active.

Before I started exercising, I would sit all the time. But I made it a goal to get in 10,000 steps a day. I began taking walks on my lunch break, parking farther away from the office or grocery store and, instead of watching TV, going outside with my 11-year-old daughter to play with the dogs. I tried to sit as little as possible when I was on the phone, for example, I'd stand up and walk around.

"I quickly realized my problem: I was restrictively calorie-counting, not macro-counting. Once I adjusted my protein intake, I saw the results really pay off in terms of my strength-training goals."

As I got into better shape and began to feel better, I found I naturally gravitated toward wanting to eat a healthy diet. I realized that I didn't have to restrict foods I loved, like cookies, entirely it was all about just eating everything in the right amount.

I started simple, with LIVESTRONG.com's MyPlate app. It helped me set daily goals in the important food groups: three servings each of fruit, veggies and whole grains, as well as at least 6 ounces of protein.

Then, in April 2019, I hired a nutrition coach who helped me fine-tune it. She gave me advice on how many fat, carb and protein grams I should eat every day, and encouraged me to log them so I'd get a better sense of how much I should be eating.

I quickly realized my problem: I was restrictively calorie-counting, not macro-counting. I was eating more carbs and fat than I needed, for example, but not nearly enough protein. Once I adjusted my protein intake, I saw the results really pay off in terms of my strength-training goals. That was more proof that I was on the right path!

"I'm not the person I was two years ago," Kerri says of her physical, mental and emotional transformation.

Credit: Kerri Hwang/LIVESTRONG.com Creative

Up until recently, I've always had a little voice in my head whispering that I'm not good enough. But I'm not the person I was two years ago. The changes I've made not only in my physical appearance, but mentally and emotionally are insane. My weight always made me shy because I didn't want people to look at me for fear I'd be seen as fat and gross.

Now, I'm totally OK with who I am. I'm not afraid to go to the pool anymore with my daughter, or get into a bathing suit at the beach, or run around with her at our local playground. I'm not afraid to try a new fitness class at my local rec center, and I'm not afraid to be silly and laugh when I'm out and about with my husband.

At first, I balked at spending money on a trainer. But the more I thought about it, I realized that over the years I'd already lost so much money on meal plans and workout DVDs and exercise memberships, that it was worth a try. It's the best financial investment I've ever made.

I found a wonderful support system at my gym first my trainer, then all the other clients who became my friends. Now, my husband and I just automatically calculate my personal training costs as part of our monthly budget. It's what I love, and working out keeps me healthy it's not a chore or an obligation.

"We all want instant results, but losing weight is about changing your lifestyle. You have to be consistent, and you also have to get out of your comfort zone to make those necessary changes."

Three times a week, I pick up my daughter from school and she hangs out and plays on her iPad while I work out. I joke that these times are also like therapy sessions. If I'm having a bad day, I can talk to others while exercising and work through my problems.

Never give up. We all want instant results, but losing weight is about changing your lifestyle. You have to be consistent, and you also have to get out of your comfort zone to make those necessary changes.

One of the biggest adjustments I had to make was the idea that I could make room in my diet for occasional indulgences. Every night, I reward myself with a small sweet treat, like two to three mini Reese's white chocolate peanut butter cups. I always thought it was a luxury I couldn't afford, but it turns out it's only an extra 80 to 120 calories.

Yes, sometimes I get impatient and want my weight to fall off more quickly but then I go shopping and realize that just a year ago I would never have been able to find anything in a regular department store that would have fit me. On those days or weeks when the scale doesn't seem to budge, I remind myself that I'm still losing inches around my arms and thighs and dropping clothing sizes. And I feel so much better! That's what's most important.

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Weight-Lifting Transformation: How One Woman Lost 93 Pounds in 2 Years - LIVESTRONG.COM

We often do not realize the side-effects of obesity until it gets too late. For 38-year-old housewife, Salma, being detected with diabetes and thyroid issues at a young age invited health problems. Determined to reverse the same, she maintained a strict diet, enrolled herself in a Zumba class, fought off all the excess weight and got her life back. To learn her weight loss secrets, read the complete story below:

Name: Salma Zoeb Patrawala

Occupation: HousewifeAge: 38

Height: 5 feet 2 inches

City: Pune

Highest weight recorded: 91 kilos

Weight lost: 29 kilos

Duration it took me to lose weight: 8 monthsThe turning point: I was diagnosed with diabetes and thyroid at a young age. I realized losing weight was one of the ways to get my life back. When I did lose weight, I gained back my confidence, went back to my size 'M' clothes and most importantly, people showered me with compliments. All of this because of my transformation.My breakfast: I survive on desi khana. In the mornings, I usually have a couple of chapattis (small) with a cup of chai, with very little sugar in it.

My lunch: For lunch, a bowlful of subzi (whatever's in season) and 2 chapattis.

My dinner: I make sure to have limited carbs, that too before sunset. I keep my dinners fairly light and have something like a fruit salad on days.

Post- workout meal: A big glass of milk with honey mixed in it.

I indulge in (What you eat on your cheat days): If it's a cheat day, I am definitely having kheer, which I love eating. I am also a huge fan of chai so I drink another cup on my cheat day.

My workout: So the big change that I made in life was working out. I enjoy going on brisk walks, so I do that for about an hour and follow it up with a session of Zumba, which is an amazing way to burn up calories.

Low-calorie recipes I swear by: No recipe as such, but I truly believe that for losing weight, one has to practice mindful eating. Now, I think twice before eating something junk. You can say that the food first goes in my head before my mouth.

Fitness secrets I unveiled: There is nothing better and healthier than a balanced diet. Starving, or following fad diets is not going to help you burn the fat because you end up eating more. Maintain discipline, keep two-hour intervals between your meals and you are on your way to healthy living.

How do I stay motivated? : Motivation can be found within yourself. If I am feeling a little low, I look at myself in the mirror and promise to keep working on my goals I set for myself.

How do you ensure you dont lose focus? I follow workout tutorials on the internet (HIIT BURN, Step Workouts). When I look at the people in the videos online, I always feel inspired to be just as fit as them. More than this, every time my husband compliments me, I feel happy and focussed.

Whats the most difficult part of being overweight? Health complications at a young age made it all difficult. These were the scariest parts for me. Losing weight has turned my life around and brought in positivity.

What shape do you see yourself 10 years down the line? I aspire to be a Zumba trainer in the future and motivate more people to work on themselves and life with full confidence and zeal. You only get to live once and it is important you make the most of it.

See original here:
Weight loss: Know how this housewife lost 29 kilos by doing Zumba - Times of India

CLARKSBURG, Md. Bumping up 19 pounds to a higher weight class can be too much to handle for some wrestlers, especially in the lighter weight classes.

But North Hagerstown sophomore Thomas Monn is doing just fine with his ascent from the 113-pound weight class to 132.

On Saturday afternoon at Clarksburg High, Monn captured his second straight 4A-3A West region title and did it against a formidable foe.

With 50 seconds left in the third period, Monn surprised Northwest junior Siavash Sarvestani with an ankle pick and his takedown was the lone scoring in the 132 final, a 2-0 victory for Monn.

Monns decisive move came immediately out of a restart and Sarvestani, a region champ and state runner-up last year at 126, never recovered.

I hit him right off the bat, Monn said. I saw him leaning with that left foot 95 percent of the time. As soon as it was there, I knew I could get it. It might have been my only chance to get it.

Monn wasnt sure what to expect with his weight-class bump.

Ive had a humongous jump from 113 to 132. And Ive been doing good this season, Monn said. I knew I would have to wrestle someone as good as him and now I cant wait to see him in the finals.

Monn was the lone winner from Washington County in the meet. South Hagerstown seniors Caleb Everhart (138) and Nick Kelbaugh (160) reached the finals, but lost to top-seeded wrestlers.

North Hagerstown junior Isaiah Dorsey (220) made a surprise run to the finals considering he entered as the No. 7 seed. He also fell to the top-seeded wrestler in his weight class.

Other Washington County wrestlers who qualified for the state tournament next week in Prince Georges County were third-place finisher Will Klein (285) of North and fourth-place finishers Cameron Ashby (126) and Vince Salgado (132) of South and Saxx Redick (195) of North.

Monn was the last of the county wrestlers to take the mat and put on a fine performance. It was a very mild upset considering Monn (38-1) was seeded No. 2 and ranked No. 11 in the state compared to the top-seeded Sarvestani (36-5), who was ranked No. 7 in the state.

That opponent was hard. He was definitely one of the most difficult opponents Ive had all year, Monn said. I feel like were definitely going to wrestle again.

According to North coach Greg Slick, Monn has displayed a similar desire to that of former Hubs great Aaron Brooks, now a standout at Penn State. The longtime coach said that Monns approach has helped him bridge the weight-class jump.

For years and years as wrestling coaches, people have thought, you gotta lose weight, you gotta lose weight, you gotta lose weight because youll be bigger than everyone else, Slick said. But it doesnt work like that. Kids have to eat and they have to grow.

Slick compared Monns weight gain to that of Brooks, who went from 126 as a freshman to 182 as a senior and continued to thrive as a four-time state champion.

I dont think Thomas is going to get that big, of course, Slick said. His parents are average-size people. But his work ethic is unbelievable.

Kelbaugh, who was seeded second, improved on his fourth-place finish at the region tournament last year, but wasnt happy with his performance in a hard-luck 3-1 loss to top-seeded Nicholas McCarthy of Richard Montgomery.

It was a tie match and appeared to be headed to overtime when McCarthy (32-4) took Kelbaugh (42-3) down along the circle.

I knew I wanted it more than him and he got it, Kelbaugh said. But I gave it to him. That was horrible. I felt like I could have done way better.

Kelbaugh absorbed a scratch to his eye in the opening minute and appeared to be in great discomfort. But he settled in and countered the quickness of McCarthy, who started the match aggressively before turning frustrated and passive.

But McCarthy, a junior, found the energy to make the winning throw in the closing seconds, a call that South coach Dave Kenderdine disputed.

They both looked like they went out of bounds, Kenderdine said. But (the referee) said that because he covered the hips, they gave him the two at the very end. Its a shame.

Kelbaugh wasnt the only South wrestler disappointed with his showing in the finals. The second-seeded Everhart (43-2) expected to fare better in his first-ever match with Michael Emerick (46-3) of Damascus, but fell 4-1.

He came in ranked above me (No. 7 vs. No. 9) and our records were about the same, Everhart said. He just wrestled better than me. But I look forward to the states. Its hard to beat somebody twice.

Both finished third at the state tournament last year, Everhart at 138 and Emerick at 126.

Ive got to get back in the wrestling room, Everhart said. I got a lot of things Ive got to work on. I need to wrestle my match, have more control.

The appearance of Dorsey (26-13) in the finals was a revelation. The junior, who wrestled for the JV last year, rolled to a 7-2 win Friday over Thomas DeCastro of Quince Orchard, then decisioned second-seeded Daniel Kalai of Magruder, 4-1, who had entered with a 31-10 record. Then Dorsey needed just 65 seconds to pin Santiago Burke-Carreno of the host school. Burke-Carreno went on to capture the consolation round.

In the finals, Dorsey battled through a scoreless first period before getting pinned via a cradle by No. 1 Sam OBrian of Damascus (42-5), who is ranked No. 10 in the state.

Hes a good athlete, wrestled for the first time last year, Slick said of Dorsey. He just keeps getting better, learning positions, gaining some mat sense. Hes really starting to put things together.

Another wrestler who has showed vast improvement over his career is Klein (27-8), a senior who is going to the state tournament for the first time.

I didnt win a single match my freshman year, Klein said. To think I could go from that to qualifying for states, its a special feeling.

Klein lost his opening match Friday to Edwin Galo of Gaithersburg, 3-2. But came back in the consolation finals and beat the same wrestler by the same score in a static match that went the distance.

I dont think I wrestled smart in the first match, Klein said. I tried to take too many high risk/high reward picks. In a match like that you kind of have to wear out on the guys head and be smart about your positioning. You have to have a lot of resilience. A lot of things didnt work, but I kept my head.

Another North senior, Redick, also has overcome a lot in his career to reach the state tournament. He suffered his second ACL tear in his freshman year playing football. He turned away from the sport and pursued wrestling.

Unfortunately for Redick on Saturday, his same balky leg failed him as he suffered a debilitating hamstring pull in the second period of his consolation round final with Michael Schifano of Urbana. After a long delay, Redick finished out the period but then decided he couldnt continue.

It was a scoreless match when Redick was hurt.

I felt my hamstring pop, Redick said. I couldnt put any weight on it.

Redick appeared distraught as he left the mat. It wasnt so much the pain of the injury, according to Redick, it was having to surrender to a bitter rival.

This match meant a lot to me, Redick. Me and this kid had a lot of history together. We went into overtime in the Hub Cup and I edged him in a hell of a match. Then in our dual meet with them, he pinned me Senior Night. So I was really emotionally invested in this match.

At 126, Ashby wanted a shot at top-seeded Rodrigo Cornejo of Quince Orchard. But the South junior lost in the semifinals to second-seeded Nate Eig of Rockville.

In the consolation finals, Ashby fell to Colton DeValle of Damascus.

Salgado (38-8) lost twice in the tournament to the same wrestler, Frankie Dickenson of Linganore, 10-7 in the semifinals and 8-7 in the consolation finals.

I wanted of course to be a regional champion, Salgado said. Im mad that I fell short. But thats alright. Everything happens for a reason. It will make me hungrier for next week.

4A-3A West

Championship finals

106 Jason Liau (Wootton) m.d. Christian Simpson (Bethesda-CC) 17-6; 113 Isaac Guttentag (Bethesda-Chevy Chase) d. Jhondy Fuller (Tuscarora) 5-0; 120 Alex Gonzalez (Clarksburg) d. Garhett Dickenson (Linganore) 8-3; 126 Rodrigo Cornejo (Quince Orchard) d. Nate Eig (Rockville) 4-0; 132 Thomas Monn (North Hagerstown) d. Siavash Sarvestani (Northwest) 2-0; 138 Michael Emerick (Damascus) d. Caleb Everhart (South Hagerstown) 4-3; 145 Kaeleb Jones (Magruder) d. Jeo Martinez (Bethesda-CC) 6-4; 152 Drew Guttentag (Bethesda-CC) d. Jaden Selby (Winston Churchill) 3-1; 160 Nicholas McCarthy (Richard Montgomery) d. Nick Kelbaugh (South Hagerstown) 3-1; 170 Jaedyn Harris (Gaithersburg) d. Sebastian Turkewitz (Walt Whitman) 3-0; 182 Aiden Beall (Damascus) d. Yoann Olympio (Northwest) 7-2; 195 Timothy Furgeson (Damascus) p. Ryan Jones (Quince Orchard) 3:07; 220 Sam O`Brian (Damascus) p. Isaiah Dorsey (North Hagerstown) 2:36; 285 Isaac Righter (Magruder) p. Scott Hummel (Linganore) 0:58.

Third-place bouts

106 Romeo Tsai (Watkins Mill) d. Ethan Nasvaderani (Winston Churchill) 3-1; 113 Ari Kefer (Walter Johnson) fft. Eric Liau (Wootton); 120 Peyton Casamento (Walt Whitman) d. Shyler Clark (Damascus) 7-2; 126 Colton DeValle (Damascus) p. Cameron Ashby (South Hagerstown) 1:41; 132 Austin Rohn (Urbana) p. Colton Houldsworth (Magruder) 2:49; 138 Kooper Clark (Tuscarora) fft. Navid Ighani (Gaithersburg); 145 Frankie Dickenson (Linganore) d. Vince Salgado (South Hagerstown) 8-7; 152 Seth Holt (Damascus) d. Shamyr Douglas (Gaithersburg) 9-6; 160 Hayden Parkhurst (Linganore) d. Vincent Barnaba (Winston Churchill) 7-5; 170 Anson Gentry (Urbana) fft. Noah Bowers (Bethesda-CC); 182 Chase Shultz (Linganore) p. Conner Pace (Rockville) 1:48; 195 Michael Schifano (Urbana) fft. Saxx Redick (North Hagerstown); 220 Santiago Burke-Carreno (Clarksburg) d. Daniel Kalai (Magruder) 2-0; 285 Will Klein (North Hagerstown) d. Edwin Galo (Gaithersburg) 3-2.

Fifth-place bouts

106 Johnny Pisano (Clarksburg) d. Ilya Siamashka (North Hagerstown) 6-1; 113 Sean Mullineaux (Linganore) d. Josh Liebowiz (Northwest) 10-8; 120 Marcus Reid (Rockville) d. (Wootton) 8-3; 126 Aidan Moffitt (Bethesda-CC) t.f. Maxwell Butler (Frederick) 17-2; 132 Isaiah Zack (Winston Churchill) d. Joe McKneely (Damascus) 8-4; 138 Fabio Martinez (Bethesda-CC) p. Colin Acton (Urbana) 2:20; 145 Justin Steele (Richard Montgomery) fft. Evan Cawthorne (Blake); 152 Farid Akhmedov (South Hagerstown) m.d. Dewey Pittenger (Linganore) 11-2; 160 Victor Kum (Watkins Mill) fft. John Wallmark (Northwest); 170 Isiah Bell (Damascus) p. Scott Wilson (Frederick) 2:30; 182 Alec Kollmar (Frederick) p. Charlie Imperial (Walt Whitman) 4:28; 195 Luke Cullinane (Walt Whitman) p. Elver Ortez (Magruder) 3:51; 220 Alejandro Roberts (Blake) d. Alhassane Kouyate (Bethesda-CC) 3-1; 285 Ernest Mallette (Tuscarora) d. Reilly Vich (Northwest) 5-4.

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Monn the man in 4A-3A West - Herald-Mail Media

FODMAP is an acronym that stands for Fermentable Oligo- Di- Monosacharides And Polyols. Our team at Monash University coined the term in 2005 when we showed that this group of carbohydrates trigger symptoms of IBS in susceptible people, and reducing all of them together would have a greater impact on IBS symptom relief than reducing any one of them alone.

FODMAPs attract water as they pass slowly through the small intestine. They then pass undigested into the large intestine where bacteria ferment them. In people with IBS, this leads to excessive gas production and changes in bowel habit, along with many other typical IBS symptoms including pain, bloating and distension.

One in seven Australian adults are thought to have IBS. Our research, which has been replicated by groups all over the world, has shown the diet reduces IBS symptoms in three out of four sufferers.

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While a limited number of studies indicate weight loss is an unintended consequence of a low FODMAP diet, the diet is ill fit for this purpose. For people needing to lose weight, the food restrictions the FODMAP diet imposes are unnecessary.

Unless carefully implemented, the diet can compromise intake of nutrients such as fibre, iron and calcium. This can lead to a shortage of these nutrients if the diet is followed strictly long-term.

One example of this is the diet restricts intake of prebiotics, the fuel source for good bacteria in our bowel. Numerous studies have shown an unintended consequence of the FODMAP diet is it changes the composition of the gut microbiota. While the long-term consequences of these changes are unknown, it is not advisable to restrict FODMAPs unnecessarily.

There is no scientific evidence to suggest the FODMAP diet reduces acne.

A FODMAP diet is a three-step diet best followed under the guidance of an experienced dietitian.

People follow the diet strictly at the start, and relax and personalise the dietary restrictions over time. The aim is to strike a balance between adequate symptom control and a minimally restrictive diet.

In step 1, people reduce intake of all FODMAP groups below a threshold level. The aim of this step is to reduce IBS symptoms. If IBS symptoms improve sufficiently, people progress to step 2.

In step 2, people undertake a series of food challenges to determine which FODMAPs they can tolerate.

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In step 3, well-tolerated FODMAPs are brought back into the diet, while poorly tolerated FODMAPs are restricted, but only to a level necessary to control IBS symptoms.

The success of the FODMAP diet is due to its widespread uptake among patients with IBS. Backed by scientific evidence, the diet is recommended in various local and international clinical guidelines as a first-line IBS treatment.

As consumer demand for low FODMAP food choices grows, some companies have started to adopt Monash Universitys low FODMAP certification. Brands like Vegemite, Kelloggs USA, and Bakers Delight now offer low FODMAP-certified products.

But with bloggers and health gurus promoting fad diets under the FODMAP name, our research team is spending more time combating disinformation. This takes time away from our research and the support we can offer IBS sufferers.

To learn more about the FODMAP diet, visit monashfodmap.com.

Jane Varney, senior research dietitian in the Department of Gastroenterology, Monash University

This article is republished from The Conversation under a Creative Commons licence. Read the original article.

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The FODMAP diet is everywhere, but experts warn it's not for weight loss - The Sydney Morning Herald

The saying goes that summer bodies are made in winter, but when the alarm goes off at 5 a.m. and the only thing that waits you in the bleak cold is a round of burpees and some high-knees, you can guarantee that well merely hit snooze and sink deeper into the comfy, warm caress of multiple blankets and a hot water bottle.

Working out in adulthood is hard enough. Sure as a kid youd have a lunch break in which school ovals and parks were turned into makeshift soccer tournaments, or the monkey bars demanded strength out of your teeny-tiny twig arms. But come adulthood, this spontaneous desire to exercise is harder and more difficult to generate.

You cant just decide on a whim to run around outside on your work break. Youve got to prepare for it: not only do you have to have the gear and motivation, but then youve got to pack enough deodorant and grooming supplies in your arsenal to ensure that when you do get back to your desk, youre not the most pungent person on the office floor with a B.O. so bad it practically becomes its own live entity.

Consequently, if you cant make it to the gym in the morning or lunch, but manage to find the courage to head out for a workout after a six or even eight hour day, we salute you. Science however, is a little less enthusiastic.

According to a recent study called Midwest Exercise Trial 2, people who exercise before noon seem to lose more weight compared to those who complete the same workout later in the day.

Results from the study drew on 100 overweight young men and women participants, who worked out five times a week at a physiology lab where they jogged or performed another exercise that would make them sweat. Each person would work out until they had burned about 600 calories. Participants worked out any time between 7 a.m. and 7 p.m. and after 10 months of the trial everyone had lost weight, but the numbers varied greatly.

As researchers began to examine the results closer, they found that the exercise schedules of participants had a huge impact on the amount of weight lost. Those who worked out before noon had lost more weight on average than others who hit the gym after 3 p.m.

They also discovered that early exercisers were more likely to be more active throughout the rest of the day, and ate less than their counterparts (although the study notes that the food difference was only about 100 calories.

Erik Willis, a data analyst with the Centre for Health Promotion and Disease Prevention at the University of North Carolina, believes there may be a correlation between early morning exercise and weight loss, but says more research needs to be done specifically in this area.

Ultimately, any exercise is good exercise. Lets face it some of us just dont have the inclination to get up in the morning, and when youve got early morning meetings and a full-day of work, even finding time to squeeze in a work out at all is a battle. So to find out that your late night gym session might not be as beneficial as pounding the pavement in the darkness that precedes the dawn, tell them theyre having a laugh!

Even as Ellis suggests, exercising at any time is beneficial for your health. I would not want anyone to think that its not worth exercising if you cant do it first thing in the morning, he said in an interview with Mens Health. Any exercise, at any time of the day, is going to be better than none.

via gq.com.au

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Weight loss tips: How to lose weight in 4 months like this guy who lost 33 kg by following an Indian diet plan

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Weight loss tips: This is the best time to workout during the day to shed those extra kilos - GQ India

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