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This is part ofCanadian Health and Wellness, a series in which Corus radio stations nationwide dig into health issues facing Canadians with the help of some of todays most respected diet and exercise practitioners. Read the rest of the series here.

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By 2023, an additional 1.7 million Canadians will be obese, according to a 2017 study from the Organization of Economic Co-operation and Development (OECD). The report estimates 25 per cent of the population is currently obese thats about 9.35 million people.

With just three years until the OECD milestone, people are attempting to fight the battle of the waistline bulge, and many are exploring the keto diet as an option to lose weight.

A ketogenic diet is rich in proteins and fats, and it usually includes plenty of meats, eggs, sausages, cheeses, fish, nuts, butter, oils, seeds and fibrous vegetables.

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The keto diet forces the body to burn ketones from fat instead of glucose from carbohydrates, and during that transition, a persons body can experience something called the keto flu. As the name suggests, it leads to symptoms like nausea, vomiting, headaches, constipation, diarrhea and irritability, among others.

LISTEN BELOW: Canadian Health and Wellness the keto diet

Tammy Crowley of Welland, Ont., is one of them.

Shes been following the ketogenic diet for two years.

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Crowley says she has lost 35 pounds and kept it off. Over the years, shes tried everything from diet programs to more drastic measures.

I dont want to specifically say any one program, Crowley says. Everyone is different, and whatever works for you is great. I just found something that finally worked for me. Ive actually, through the years, Ive had gastric bypass (surgery) for losing weight, and yes, that was great in the beginning, but you put it back on.

Its not an easy fix. Unless you learn properly whats good for you, thats the best way to go, Crowley continues. Im not running any of the other programs down. This just works for me. Ive never felt better. Im going to be 60 soon and I have more energy now that when I was in my 20s.

The effectiveness of the keto diet as part of a long-term lifestyle change is still unknown, but there are medical uses for the regimen. For example, the keto diet is being used to help treat children with epilepsy.

Jennifer Fabe, a registered nutritionist with the Division of Pediatric Neurology at McMaster Childrens Hospital, says the therapeutic ketogenic diet has been used as a treatment for epilepsy for nearly a century.

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However, she stresses, it is customized for each patient and only used when people meet certain medical criteria. Fabe says the diet is monitored regularly for effectiveness, tolerance and side effects at home and by a medical team.

Fabe is also the president of Matthews Friends, a charity that specializes in ketogenic dietary therapies for children and adults with drug-resistant epilepsy.

Dr. Andrew Mente, an epidemiologist with the Population Health Research Institute at McMaster University in Hamilton, Ont., says the keto diet can also have benefits for those with Type 2 diabetes.

Conceptually, it is a diet that is high in fat, adequate in protein and very low in carbohydrates, Mente explains. And conceptually, this diet would make sense for people with carbohydrate intolerance, i.e. people with Type 2 diabetes, in controlling their glucose levels and possibly even reversing their diabetes.

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There is evidence that when people are assigned to a ketogenic diet if they have Type 2 diabetes, they are able to normalize their glucose levels and possibly reverse diabetes, he adds. In people from general populations, generally healthy populations without diabetes, the evidence is less clear. So, what we would need going forward is more study to investigate both the effectiveness and safety of a ketogenic diet in general populations.

Mente says the ketogenic diet is one approach for Type 2 diabetes, but its not the only diet for people with Type 2 diabetes. Its too soon to say what the long-term impacts of the diet will be on both those with Type 2 diabetes and the general population.

According to Mente, the best idea for those without medical issues requiring a ketogenic diet is to eat a balanced diet.

A nuanced approached is seldomly promoted. Everybody seems to take an extreme position on a variety of matters, and diet is no different, Mente says. For general populations, I would say a nuanced approach is more appropriate going forward until we get the evidence (on the long-term impact of keto) because we want to make recommendations that are evidenced-based.

But what about using the keto diet for weight loss?

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Dan Tisi, registered dietitian at St. Josephs Health Care in Hamilton, says there are some pros and cons to losing weight with the keto diet. If theres a medical indication there are some benefits, like epilepsy, then the keto diet can have a positive impact. However, for weight loss, Tisi views it as another tool in the toolbox.

With ketogenics having an emphasis on certain fats and proteins, people need to be aware of the nutrition that may be missing if they are on keto, Tisi says.

A lot of people will have to do supplementation of some kind with higher-quality supplements because there tends to be a B vitamin deficiency. Electrolytes are the most common thing thats missing, usually.

They are also responsible for things like the keto flu that people experience in the beginning, especially the electrolytes part, and magnesium has to be added to that as well. Although, most North Americans are already deficient in magnesium, Tisi explains.

Its best if you are going ahead with keto to do it with the assistance of someone that can really assess your situation and help you determine if this is the tool you should be reaching for.

For someone like Crowley, who has struggled with weight issues for most of her life, she is not willing to easily let go of something that has worked.

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She says she is aware that some cardiologists have concerns about ketos emphasis on full fat and high protein, and so does she. Crowleys father died at 51 from a heart attack, and she says that plays on her mind. She says she did a lot of research before starting keto, and Crowley is willing to shoulder the medical risk.

Id rather feel as good as I feel right now and only live another five years than live another 10 years and feel like crap.

2020 Global News, a division of Corus Entertainment Inc.

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Is the keto diet a safe option for losing weight? - Global News

CELINE Dion has made headlines for her slimmer frame in recent years.

While the singer's transformation has received a mixed response from fans, Cline insists she is feeling "strong and feminine".

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Cline Dion, 51, is most famous for her unbelievable singing talents.

But the superstar singer has been seeing the conversation about her appearance take up more headlines in the past few years.

The Because You Loved Me hitmaker has been looking noticeably slimmer following the death of her husband Ren Anglil in 2016.

However the exact amount of weight she has lost over recent years has never been confirmed.

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Talking to The Sun's Dan Wootton about her approach to fashion and health since the death of her husband Rene, Celine explained: "Im doing this for me. I want to feel strong, beautiful, feminine and sexy."

And as for criticism of her slimmer frame, Celine added: "If I like it, I dont want to talk about it. Dont bother. Dont take a picture. If you like it, Ill be there. If you dont, leave me alone."

The star also stated she has been dancing and training with her stylist and close friend Pepe Munoz.

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Cline Dion has previously denied claims that she has an unhealthy diet.

She admitted to The Guardian: "I'm not anorexic. It pisses people off that I am thin and I don't make any effort."

But the singer continued: "I have been thin all my life. Nobody in my family is overweight."

Meanwhile, she also credited her life as a performer for her slim frame.

She explained to People magazine: "Dancing has been in my DNA all of my life. Its a dream. And so hard!

"I do [ballet practice] four times a week. People say, 'Shes a lot thinner' but Im working hard. I like to move and [weight loss] comes with it."

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Fans have expressed concern that the star might have lost a bit too much weight, with some commenting on her Instagram pictures to share their thoughts.

Hundreds of comments poured in largely reiterating the same point: that Cline looks very slim.

One wrote: "She looks so fragile."

Another added: "Celine, you are too skinny."

While one fan mused: "Ive never seen her look this skinny."

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Cline Dion weight loss how did the singer lose weight? - The Sun

IF you're trying to shed the pounds, the decisions you make throughout the day are key.

But there are a few things you can add to your daily routine that can really set you up for success - and maximise your weight loss - according to a new study.

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Experts analysed almost 5,000 members of WW, formerly known as Weight Watchers, who lost an average of three and a half stone and kept it off for more than three years.

They compared them to a control group of more than 500 people with obesity and who reported not gaining or losing more than half a stone for a period of greater than five years.

And the researchers, from California Polytechnic State University, found three things were key in maximising weight loss in the WW members.

These included making healthy choices, recording what was eaten each day and remaining positive.

Here, we take you through what the researchers found and how to incorporate their tips into your diet...

Eating a healthy, balanced diet and making sure you're not going overboard on calorie intake is integral to losing weight.

In particular, the new research showed that people who made healthy choices and gave up processed foods and sugar were able to stay on track with their weight loss journey.

Suzanne Phelan, a public health professor who led the study, said:"People who maintained their successful weight loss the longest reported greater frequency and repetition in healthy eating choices.

"Healthier choices also became more automatic the longer people continued to make those choices.

"These findings are encouraging for those working at weight loss maintenance. Over time, weight loss maintenance may become easier, requiring less intentional effort."

The experts found that recording the food you eat is key when it comes to blitzing body fat.

In particular, the WW members who tracked their food daily lose more weight compared to those who didn't.

There are plenty of free apps you can download including MyFitnessPal, which calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods.

The best weight loss apps to help you shed pounds fast

1. MyFitnessPal - calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods - including many restaurant dishes that are not always easy to track.

2. LoseIt! - generates your daily calorie needs and a personalised weight loss plan through an analysis of your weight, age and health goals.

3. Edo - helps you better navigate all the different groceries while you're out food shopping.

4. Yummly - analyses your dietary preferences, cooking abilities and favourite food to give you a list of recipes that would fit your taste and lifestyle.

5. Beachbody UK - provides dozens of easy-to-follow meal plans and recipes that you can customise to reach your fitness goals.

6. FitYou - allows you to challenge your mates or family to join in and help your weight-loss journey.

7. Happy Scale - helps you understand why that figure can fluctuate, including hormonal fluctuations and poop habits.

8. Couch to 5K - gets people who have never run before off the sofa and burning calories.

It will also help you understand how the portions of food you eat each day stack up in comparison to one another.

One of MyFitnessPals useful features is its barcode scanner, which is a hassle-free way to enter the nutrition information of some packaged foods.

It also has a message board where you can connect with other users to share tips and success stories.

Positive thinking and remembering past successes can play a significant role in weight loss efforts, researchers found.

Positive thoughts are particularly motivating while a negative attitude can make losing weight difficult - if not impossible.

Beating yourself up every time you eat the wrong foods, obsessing about what you cant eat and approaching your exercise routine with a sense of dread are all ways that negative thought patterns can sabotage your weight loss journey.

However, acknowledging those feelings and those thoughts into something more positive can actually help you reach your goals.

Successful weight loss is associated with a variety of health benefits

WW members are encouraged to keep goals, inspiring images, affirmations and quote cards where you can see them.

They're also told to celebrate every "win" - no matter how small they seem.

So if you said no to a second slice of pizza, or skipped that slice of cake during your lunch break - you need to give yourself the credit you deserve.

There you have it - if you incorporate these three things into your daily routine you're bound to stay on track with your weight loss journey.

As Dr Phelan, lead author of the study, published in the journal Obesity, said: "Successful weight loss is associated with a variety of health benefits.

"The improved quality of life observed among the successful weight losers in this study may serve as an important motivator for people working at long-term weight management."

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Want to lose weight and keep it off? Three things to add to your daily routine now - The Sun

If you're trying to lose weight then you might think junk food such as pizza and chocolate is out of bounds.

But, according to one health specialist this doesn't necessarily have to be the case.

Appearing on today's episode of This Morning, nutritionist Graeme Tomlinson, says it is possible to eat your favourite treats and still lose weight at the same time.

Speaking to Phil and Holly, Graeme says such a diet is all about 'calorie deficit'.

He adds: "A calorie deficit is essentially when you consume fewer calories then you use per day, and calorie surplus is the exact opposite - so the only scientific way you can lose weight.

"With all the diets you see out there, they all require a calorie deficit to work."

While mentioning a plan - Eating what You Like, When You Like - in Graeme's health book, Holly asked how this kind of method would work.

To which the nutritionist replied: "Obviously you need to have something there so you understand what you're eating and when, but basically you can eat what you like and still lose weight, as long as you're in a calorie deficit."

Before showing the presenters a few examples, he added: "The less you move, the less you can eat - it's all about what's called a 'balance of energy'"

Pointing to a yogurt coated bar of nuts labelled '247 calories', he went on to explain how the bar compares to a chunky Kit Kat, which, although lacking national value, is actually 40 calories less.

Moving on to drinks, Graeme then showed how a green smoothie packed with fruit and veg (432 calories) actually contains more than a glass of coke (315 calories).

However, some viewers watching from home weren't entirely convinced with Graeme's advice and took to social media to have their say.

One viewer tweeted: "This guy is talking purely about weight loss & not health. No idea why he's getting air time #ThisMorning"

Another added: "This is not news to ANYONE who has ever tried to lose weight. On the plus side its inspired me to go back on my diet tomorrow. #thismorning"

" #ThisMorning Eat less rubbish and eat more veggies and drink more water sounds most sensible!! A diet consisting of Coca Cola and KitKats? Hmmm not sure!!" A third wrote.

Meanwhile others were more focused on Phil and Holly's behaviour during Graeme's segment on the show.

Many viewers branded the pair "rude" and "unprofessional" as they struggled to contain their laughter during the guest's time on air.

Commenting on Holly reaching for the Kit Kat bar, one tweeted: "#ThisMorning Unprofessional as ever, pair of morons and their inane giggling, ruining his moment."

Another wrote: "This isn't funny at all. They've booked this man to come in and speak yet they're acting like a couple of kids all the way through. My husband & son would get the sack and my youngest son would get struck off for coming into work in this state. #ThisMorning"

It comes after the daytime TV favourite won best Live Magazine Show at the National Television Awards Tuesday night, with the crew reportedly boozing it up into the early hours.

Commenting on the pair's antics, a third viewer put: "Note to everyone who ever appears on #ThisMorning dont go on there the day after the #NTAs its all about Holly & Phil "

"I think the whole "look at us we're hungover" novelty has well and truly worn off. Maybe next year just give them both the day off. #ThisMorning." Someone else said.

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Nutritionist shows how you can eat junk food and still lose weight - Wales Online

Being in good shape is an increasingly difficult mission as you turn years. The adult life, with all the new obligations that that entails, takes part of our energies ahead and the (little) free time we decide to elaborate it in activities that require little physical requirement. Exact. Netflix.

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The laziness of joining a gym is tremendous and the option of a veteran league gives trouble considering that according to which bodies seems to have reached historical fat quotas. For that reason it was invented 'Man vs Fat', something like' the man against fat '. An initiative by Andrew Shanahan so that those complexed men and football lovers could enjoy the sport they like most at the same time combat those extra kilos.

This competition was founded in 2016 and at that time there were 80 players registered. The idea was to form teams of 9-10 members of which 6 would play and a dynamic game could be practiced thanks to the substitutions. Another singularity of the game is that each player has a weekly plan to lose kilos. If they meet the objective, a goal is added for each member who has met it.

The initiative has proved to be a success since in 2020 they are already 4,000 players who have registered.

Only those who exceed 27.5% of body fat can participate and the competition is spreading to different cities in England. At the end of the course, those two teams that have lost the most weight will play a match as a final Saint George's Park, home of the English football team.

Many of us are grateful for what we have helped them in the mental aspect. They tell us that they needed a masculine environment in which to talk about this issue without any hesitation, they explain in the communication department. The project has already arrived in Australia and is expected to do so soon in the United States and even Spain.

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Soccer XXL: the football league is scored by goals and the kilos that lose weight - Sportsfinding

Each year, one of the most popular New Years resolutions is to lose weight. That usually involves exercising more or, if you havent been active in a while, getting back into an exercise routine. Why should 2020 be any different? After all, physical activity, sticking to a healthy diet and not smoking are three of the best things you can do for your overall health.

Physical activity and exercise shouldnt only be about losing weight theyre also key components of a healthy life, says Geisinger orthopaedic surgeon Michael Sobolewski. Regular exercise can reduce your risk of several chronic conditions, including heart disease, Type 2 diabetes and some cancers.

But if you havent exercised in a while, you may not want to jump right into a new, rigorous fitness routine without taking some simple precautions. Pushing yourself too hard too soon, or too frequently, can put you at risk for an injury or a medical emergency, Sobolewski says. Cardiac events, like heart attacks, are rare during exercise, but the risk can go up if you suddenly become much more active than usual.

He adds that injuries involving a strained or pulled muscle or an injury to a joint, although much less serious, are far more common.

And thats the sort of injury that can make you give up on your exercise resolution before you even really get started, he says.

The safest way to begin a new physical routine without getting hurt is to start slowly and gradually increase your level of activity. This approach can also make your

fitness resolution easier to maintain in the long term because you wont feel burned out right away. Once you establish your routine, then you can gradually build up the intensity, duration and frequency, says Sobolewski. As your fitness abilities increase, youll be able to challenge yourself more.

If you have a chronic health condition or are recovering from an injury, talk to your doctor before starting a new fitness routine. You and your doctor can work together to determine if your condition limits your ability to be active in any way and, if so, create an exercise plan that matches your abilities.

Make sure every workout begins with a warmup and ends with a cool down. Warming up for 5 to 10 minutes helps your body get ready to exercise by gradually increasing your heart rate and loosening your muscles and joints. Warming up can be as simple as riding an exercise bike, jumping rope or jogging in place. Cooling down at the end of a workout is just as important because it slowly brings your heart rate back to normal. And, when you incorporate stretching into your pre and post-workout plan, you increase your flexibility and possibly prevent injury. Stretch after you warm up and again after you cool down.

If youre unsure about getting active or increasing your current level of physical activity because youre afraid of getting hurt, its important to know that moderate-intensity aerobic activity, such as brisk walking, is considered generally safe for most people. The bottom line when it comes to physical activity is that its health benefits far outweigh the risk of getting hurt, Sobolewski says. Make that New Years resolution and stick to it. And be a healthier, happier you for many New Years to come.

Michael Sobolewski sees patients at Geisinger Lewistown Orthopaedics and Sports Medicine and Geisinger Grays Woods Orthopaedics and Sports Medicine in Port Matilda. To make an appointment with him, or the rest of the Sports Medicine team, call 717-242-8124 for Lewistown and 814-272-6754 for the Grays Woods office.

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New year's resolution workout routines don't have to be scary | News, Sports, Jobs - Lewistown Sentinel

There are a few mistaken beliefs about weight loss that most of us have adopted as fact, despite many a Mediterranean mothers regret.

Its that all carbs and all fats are bad, diets are good, and eating less actually helps us to lose weight and stay slim.

Dr Nick Fuller, an obesity expert from The University of Sydney, tells SBS that although fad diets may enable us to lose weight in the short-term, over time they could cause weight gain. And yes, if your mother advised you to kick in the diet and eat more of her home-cooked pasta meals laden with vegetables to be healthier, she was probably right.

This is because food restriction is not good for us our body is very smart and our metabolism will alter for that weight loss [and slow down].

Weve come to this belief that food restriction is the way to go to lose weight but that is the worst practice a person can adopt, says Dr Fuller.

What happens is that after around three-to-six months of weight loss resulting from being on a restrictive food program, the body will start to shut down as part of a defence mechanism.

This is because food restriction is not good for us our body is very smart and our metabolism will alter for that weight loss [and slow down].

Dr Fuller adds that by eating less food, people from culturally and linguistically diverse backgrounds may be turning their back on their healthy, traditional eating practices.

We know that, for instance, the Mediterranean style of eating has nutritional benefits, he says. But what is happening now is there is a disruption in family environments and traditional meal routines, as there are so many people on these diets.

For example, someone might be under the impression that they cant eat a lot of food or cant eat a certain food group [like healthy fats, pasta, bread or other carbohydrates] because they believe it will be detrimental to their waistline.

The result is that they are moving away from their traditions and culture to follow something theyve been brainwashed to believe is healthy.

The key to real sustainable, healthy weight loss is cooking meals at home using nutritious ingredients.

The truth of the matter, he says, is that eating less can be very unhealthy.

From our research on clinical patients with obesity at Royal Prince Alfred Hospital in Sydney, we found that that 95 per cent of them dont even meet basic requirements for nutrition. They are not meeting the standard recommendation of five serves of vegetables and two serves of fruit a day. They are not getting enough calcium or iron.

The result is that they are moving away from their traditions and culture to follow something theyve been brainwashed to believe is healthy.

The key to real sustainable, healthy weight loss, Dr Fuller explains, is to eat more nutritious foods including those that are protein and fibre dense. Its also recommended to cook more meals at home using in-season vegetables and whole-grain ingredients.

According to the dietary advice contained in Dr Nick Fullers new book released this week, Interval Weight Loss for Life, the best way to lose weight is to slowly reprogram your body to become leaner, one month at a time.

We need to change our focus from eating less to thinking about eating more but filling up on wholesome nutritious foods as part of long-term successful weight loss plan.

Dr Fuller says one way to reprogram the body to enjoy more food and lose weight is to ensure that breakfast is the biggest meal of the day. Larger family lunches are preferred over big dinners.

We should be training our body to know that breakfast is the biggest meal of the day and then practice fuel reduction throughout the day.

Yet Dr Fuller gives people permission to fill up their dinner plate with as much Mediterranean style vegetables as they like.

If you do have these good items, theres going to be a lot of food on your plate. They are nutrient-dense but energy dilutes foods that means you can eat more food.

He adds that you should always aim to eat the recommended portions of proteins like fish, wholegrain bread and cereals, healthy fats, and nuts and seeds at each meal, including dinner.

If you do that, you will get a much better balance of nutrition and as a result, much better satiety as you will feel fuller for longer.

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"Eat, eat": why your mum's advice to eat more food is actually key to long-term weight loss - SBS

My name is Justine Van Drunen (@lean.justine), and Im a 33-year-old graphic designer in Ontario, Canada. After falling in love and solidifying my career, I decided it was time to turn my focus to weight loss (for myself!). I started working out six days a week, discovered the keto diet, and lost 141 pounds.

I grew up on a dairy farm outside of a small town called Seaforth in Ontario, Canada. Despite physically working hard since I was little on the farm, I was overweight my entire life. While I did plenty of labor feeding animals and helping in the fields, I never played sportsor watched what I ate.

As I got older, my weight continued to climb. Most of my life I stayed away from the scale. The heavier I got, the harder and more distant any weight-loss goal seemed. When I went away to college, I was scared, nervous, and really missing home. As I made friends in my program, life became easier. But we routinely went out for drinks, food, and partiedall pretty standard ingredients for weight gain.

One time when I was back at home for a holiday break, I snuck away to weigh myself. I remember stepping on the scale and seeing 300 pounds. I felt so hopeless and lost. I wasnt sure of how to even tackle that amount of weight. Id tried many times throughout my life to diet and exercise, but it never stuck.

I was at my heaviest weight, but he loved me for me. Three years later, in August 2016, we finally decided to sign up for a gym membership together.

At first, I was clueless as to where to begin. I had been living the opposite of a healthy life, so this was uncharted territory. I started working out with cardio machines like the stair stepper because I didnt know the gym very well. And I started eating lots of whole foods.

Initially, I was doing great. By December 2016, Id lost about 40 pounds. But then we decided to make Fridays our cheat day. Friday turned into Saturday, and Sunday, and then I was back at square one by Monday. This unhealthy roller coaster made me want to give up. I put the weight back on.

While I had many moments over the years in which I felt I would change my lifestyle, I truly believed that this time was the real dealbecause I wanted it for myself. I was ready to put my everything into a healthier future, and I wasnt going to rely on someone else to do it for me. At this point in my life, I had my career set, and I was in love and had my fianc beside me, so I was ready for a change that was solely focused on me.

I set a goal to lose 100 pounds by my birthday on January 8, 2018.

Like with any lifestyle change, I knew I had a lot to learn, but I stuck with it. For every workout, I did about one hour of cardio plus a few exercises on weight machines. I spent a lot of time watching and absorbing as much as I could from online videos and other gym-goers.

As I learned more and gained more confidence in the gym, I started using free weights. But eventually my knee began to bother me, so I turned to low-impact HIIT workouts so I could continue on my journey to a healthier life.

When I learned about macros, aka macronutrients, I decided to start tracking the ratio of proteins, carbs, and fats I was taking in. I found a macro calculator online and set my starting point.

When I wasnt seeing results, I tried lowering my carb intake. Ultimately, I started losing weight with a low-carb, high-fat, high-protein dietketo.

I felt unstoppable. By January 2018, Id lost another 27 pounds. By April, Id lost a total of 138 pounds. At this point, Ive lost 141 pounds, and now I just want to maintain my current weight and gain muscle.

These days, Im still going strong with regular workouts and a healthy diet. I love low-impact HIIT workouts, with weight lifting mixed in. I feel like I finally took control of something Ive struggled with for so many years. I am strong, unstoppable, and most importantly, happy and healthy.

When I struggled to lose weight, I tried to look at it as a learning opportunity and ask myself why. Its important to be ready to roll with the punches and make changes when things arent working.

Early on, I found the thought of wanting to lose over 100 pounds daunting, so I made it a point to shift my focus to the day in front of me. Id do my best that day, and if I didnt track everything perfectly or eat perfectly, I would take that in stride and commit to doing better the next day.

More here:
'I Counted My Macros On Keto And Got Into Low-Impact HIITAnd I Lost 141 Pounds' - Women's Health

Januarys coming to a (very) slow end soon, and if you were not able to commence your weight loss and fitness journey in the beginning of the year, as a part of your New Year resolution plan, then fret not. Well just chalk January as the trial monthno one needs to know. Actually, let us do you one better and introduce you to Sahib Arora, a 24-year-old, online fitness trainer, who lost 52 kg and trimmed from a whopping 130 kg to 78 kg by following the below weight loss plan.

I used to weigh 130 kg in 2012, and suffered a severe ligament injury after slipping and falling during a party. And, the sole reason for the severity of my injury was my weight. It took me 4 months to recover. And, after recovering completely, I realised how unflattering I had started looking with so much extra weight on me, Id started looking much older than my age, he explains before elaborating on the 2 steps that he took to lose weight and get fit.

1. My first step was to consult a dietician. I followed the diet that they created for me without any cheat meals. I lost around 30 kg within six to seven months on this diet. I lost an additional 22 kg by creating my own diet, once I started learning about nutrition. But more on that later.

2. My second step was self-motivation. People often consult a dietician but lose motivation halfway. I reminded myself daily why I embarked on this journey and kept motivating myself. After the initial 30 kg weight loss, I joined the gym and made my own training plan. This, I think, further helped me stay on track. You can take a look at it below.

My weight loss workout regime was very rigorous. I used to workout everyday of the week and this was my routine:

Deadlift: 6 sets/10-12 reps

Lat Pulldown: 3 sets/10-12 reps

Reverse grip lat pulldown: 3 sets/10-12 reps

Single-arm dumbbell rowing: 4 sets/10-12reps

Reverse grip bent over barbell row: 4 sets/ 10-12 reps

Stiff arm pulldown: 4 sets/ 12-15 reps

Leg raises: 8 sets/ 12-15 reps

Crunches: 6 sets/ 12-15 reps

QUICK READ: The best abs workout: the only 6 exercises you need to get a six-pack

Chest

Dumbbell Incline bench press: 4 sets/ 10-12 reps

Decline barbell bench press: 4 sets/ 10-12 reps

Flat barbell bench press: 4 sets/ 10-12 reps

Incline dumbbell fly: 2 sets/ 15 reps

Flat dumbbell fly: 2 sets/ 15 reps

Decline dumbbell fly: 2 sets/ 15 reps

Triceps

Pushdown: 4 sets/10-12reps

Overhead tricep extension with rope: 4 sets/10-12reps

Skull crushes: 4 sets/10-12reps

Close grip bench press( target area, tricep): 4 sets/10-12reps

Shoulders

Military Press with barbell: 4 sets/ 8-10reps

Lateral raises: 4 sets/ 12-15reps

Front raises: 4 sets/10-12reps

Rear Delt fly with dumbbell: 4 sets/ 12-15reps

Shrugs with dumbbell: 3 sets/10-12reps

Biceps

Standing barbell curl: 4 sets/ 8-10reps

Concentration curl: 4 sets/ 8-10reps

Incline bench hammer curls: 4 sets/10-12reps

Reverse grip barbell curl: 4 sets/10-12reps

Legs

Squats:

Medium Stance: 3 sets/ 12-15reps

Closed Stance: 3 sets/ 12-15reps

Wide Stance: 3 sets/ 12-15reps

Leg extension: 4 sets/ 25reps

Leg Curl: 4 sets/ 25reps

Stiff leg deadlift: 4 sets/ 12-15reps

Calf raises: 6 sets/ 20-25reps

Abs

Hanging Leg raises: 8 sets/ 12-15reps

Weighted crunches on machine: 6 sets/ 12-15reps

Friday and Saturday: Same as Tuesday and Wednesday

QUICK READ: The best cardio machine for every type of workout

This regime was supplemented with the below diet plan that I made for myself.

Breakfast: 300 gm of chicken thigh with 2 tbsp olive oil

Lunch: 300 gm of chicken breast with 2 tbsp olive oil

Evening: Protein shake or a protein cookie

Dinner: 300 gm of chicken thigh with 2tbsp olive oil

QUICK READ: This is why you need to include olive oil in your weight loss diet

"I have been able to maintain my weight at 78 kg by following my diet religiously. I do include cheat meals once or twice in a week, but make sure that I balance it accordingly."

"Focus on your goals

Dont listen to other people, follow your heart and mind

Consult a good nutritionist

Most importantly, stay positive towards the goals set by you"

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

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Weight loss tips: How to lose weight & get ripped like this guy who lost 52 kg with this 2-step plan - GQ India

Intermittent fasting may be more than just the latest weight loss trend. According to a recent review published in the New England Journal of Medicine, it could have health benefits that go beyond those usually associated withlosing weight.

"We think in the long run that an intermittent fasting eating pattern will likely decrease one's risk for stroke and possibly Alzheimer's and Parkinson's diseases," said Mark Mattson, one of the co-authors of the review. Mattsonisadjunctprofessor of neuroscience at Johns Hopkins University.

Intermittent fasting is less about what or how much you eat, and more about a change in eating patterns. Two popular regimes that were the subject of the research included in the journal review, are known as "5:2" and "16:8."

5:2, involves eating normally five days a week, then only eating 500 calories on the other two days. 16:8, involves only eating in an eight hour window, then fasting for 16 hours.

Mattson said the journal asked himto review the latest science because so many patients wereasking their doctors about fasting and it was important to inform doctors about the subject.

He said this was also a good time to summarize the evidence because research on humans about intermittent fasting has been accumulating recently. As a result "we can be pretty confident and saying that what we're finding in rats and mice applies pretty well to humans."

The review found that beyond weight loss, other benefits to intermittent fasting could includeincreased physical and mental energy, improved learning and memory, reducedanxiety levels and improvedmood. There was also evidence that fasting can suppressinflammation, improveblood sugar regulation and could even help extend life expectancy.

Anumber of studies have shown thatintermittent fasting is at least as effective as standard diets in losing weight in those who are overweight or obese. But Mattson said simply reducing overall caloric intake throughout the day, as is done in many diets, doesn't give the same health benefits as fasting.

He said when he compared the results from an intermittent fasting regime to a regular diet where the same number of calories were cut, he saw differences.

"Both groups of women, in our studies, lost the same amount of weight over a six month period. But the women on 5:2 intermittent fasting lost more belly fat and they had significantly greater improvement in insulin sensitivity that is,they had a stronger anti-diabetic effect," he said.

When people get used to intermittent fasting, they do tend to eat less,but Mattson said it doesn't appear to be the reason for the health benefits.

"We studied a strain on mice that when we put them on alternate day fasting, on the day they do have food, they eat pretty much twice as much food as they would normally eat," he said.

Over the long term, those mice weren't eating more calories, yet they lost more fat and showed metabolic and neurological improvements.

Toronto-based kidney specialist, Dr. Jason Fung author of The Obesity Code, said the logic behind intermittent fasting was clear.

"Most people who are trying to lose weight have hundreds of thousands of calories of body fat sitting on their body. So why won't your body use it? If you don't eat, your body will use it," said Fung.

Fungsays the key to fasting is in the insulin response. Insulin levels are increased by the body when we eat. He describes insulin as a train conductor that can switch tracks to redirect where thebody gets its energy.

When insulin levels are up, the track switches to burning fuel from the food we just ate. When insulin levels are down, it switches tracks and starts burning fuel from our liver and fat stores.

After this switch to burning fat happens, our cells can go into "repair and maintenance" mode, a process called autophagy, that starts recycling components ofcells that aren't functioning well.

Evidence is accumulating that fasting, sometimes for longer periods of time,can have significant benefits for people with a range of serious and chronic illnesses.

In 2018, Fung published a paper in the British Medical Journal Case Reports about three individuals he treated with intermittent fasting for Type 2 diabetes, which they had for 20-25 years.

"We started intermittent fasting and within a month, all three were off of their insulin," he said."Within six months, all of them were classified as non-diabetic." These patients fasted for 24 hour periods several times a week.

Dr. Andreas Michalsen, the director and head of Charity Medical University's Department for Integrative and Internal medicine in Berlin, studies extended fasting from five to 30 days, and treats up to 1500 people a year for chronic illnesses

He said the longer a person fasts, the more potent the improvements in mechanisms such as blood glucose regulation and autophagy seem to be.

"The signals are higher when you perform prolonged fasting," said Michalsen.

Fungcautions that longer fasts come with increased risk and requiremedical supervision.

Critics of intermittent fasting worry it can promote disordered eating, so researchers caution that anyone prone to eating disorders should avoid fasting.

Mattson added that those with a body mass index below 18, at the low end of the normal range, should also refrain from intermittent fasting, as well as children under 17 years old and women who are breastfeeding or who might be pregnant.

We asked the Canadian Society of Endocrinology and Metabolism about treating Type 2 diabetes with intermittent fasting.This was their statement in response:

"Type 2 diabetes is a chronic metabolic condition which has many contributing factors, including family history, age, nutrition, exercise, certain medications and other factors. No single factor is entirely responsible for the development of diabetes. Consequently, the approach to management involves multifactorial intervention. Nutrition is a major factor in the management of diabetes. However, nutrition management should be individualized and no single diet is appropriate for every individual. A number of diets, including Mediterranean style diet, Nordic style diet, DASH diet or vegetarian style diet have all been shown to help manage diabetes and reduce cardiovascular risk factors. Intermittent fasting can improve glycemic control, but also can place individuals at risk for low blood sugars (hypoglycemia), particularly if they are taking insulin. The Canadian Society of Endocrinology and Metabolism (CSEM) recommends that people with diabetes, especially if using insulin, check with their health care provider before considering any major change in their diet.

Read more here:
Intermittent fasting why not eating (for a bit) could work for weight loss and health - CBC.ca

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