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Dear Rachel,

I'm not hugely overweight or unfit, but I'd really like to get in better shape: I want to lose fat and build muscle, but I'm confused as to whether I can do both at once. Should I focus on one goal first and then switch to the other? I'm eating a pretty balanced diet and have seemingly been consuming maintenance calories for a while, as my body and weight haven't changed. Training-wise, I like working out and do a bit of light weight training, classes like HIIT and Pilates, and sometimes go for a run. What do I need to do to start seeing change in both areas at the same time?

Ready but Confused

Dear Ready,

Having two different goals like yours can make knowing how to train and adjust your diet confusing.

There's a lot of conflicting advice out there about this topic, but you'll be pleased to know I've spoken with three experts in the area to find out the truth.

And it's good news: You can build muscle and burn fat at the same time.

People often talk about wanting to lose weight, but in most cases that's not really what they mean they usually want to lose fat.

If you lose weight, you're losing both fat and muscle so though your body may get smaller, your shape won't really change. This means you won't reveal the athletic, "toned" physique many people desire.

That, my friend, comes from having muscle definition, and it's why you don't want to chase weight loss but rather shift your goal to be about fat loss.

The challenge is losing fat while holding on to or even building muscle (a challenge I previously took on).

The general rule is that losing fat requires a calorie deficit and building muscle requires a calorie surplus, which would make it seem like these two goals are incompatible. But that's not necessarily the case.

"Although many people claim that you cannot do it, it is indeed possible to build muscle and lose body fat simultaneously. This process is often referred to as 'recomping,'" Ben Carpenter, a qualified master personal trainer and strength-and-conditioning specialist, told Insider.

Ben Carpenter. Ben Carpenter

"Part of the confusion is that people understand you need a surplus of calories to gain weight and a calorie deficit to lose weight, so these two concepts sound completely opposing," he said. "However, this refers to total body weight as one. You can lose body fat and gain lean body mass at the same time."

Carpenter cited a study that found that men eating in a 40% energy deficit for four weeks while resistance training, doing high-intensity interval training, and consuming a high-protein diet were able to increase their lean body mass.

A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and built muscle. (We'll come back to the importance of these things.)

So yes, it's doable.

Knowing how much to eat depends on your body-fat levels. If you don't have much fat to lose, Carpenter suggests continuing maintenance-calorie consumption.

If you have more fat to lose, going into a slight calorie deficit might help you achieve your goals the important word here being "slight."

If you drop your calories too low, it'll be a lot harder to hold on to your muscle, let alone build it.

"You're likely to lose muscle tissue, feel run down, and potentially fall off the bandwagon," Emily Servante, a certified personal trainer at Ultimate Performance Personal Training, told Insider.

Emily Servante is a transformation personal trainer at Ultimate Performance Personal Training. SNHFoto

As the two studies suggested, eating enough protein is essential for body recomposition.

"This is key for retaining and building lean muscle, which we want to fuel when dieting," Servante said, adding that "more lean tissue also prevents negative adaptations such as lowered metabolism."

There's no clear-cut figure for exactly how much protein you should eat, but Carpenter recommended 1.6 grams per kilogram of body weight per day as "a good protein target for maximizing resistance-training adaptations," a fancy term for increasing muscle mass. That suggestion is supported by research.

How much protein do you need? This is an ongoing argument, some people claim that you can only "absorb" a certain amount at a time, others refute this. What gives? Well, part of this argument is spurred because the word "absorbed" is not the same as what your body can use exclusively for muscle building purposes. People are conflating two different terms and then getting confused. Here are two studies comparing high and low protein intakes, both showing greater body composition changes with a higher dose of protein (first image is a study on females, second is on males). Yes, you can lose fat and gain fat-free mass simultaneously. Note: when comparing two doses of protein you can't draw conclusions on the "best" dose, simply that the higher dose outperformed the lower dose. Perhaps an intermediate dose would have been sufficient. To summarise, the third image gives an overview to protein research, showing how much you should aim for if your goal is optimal body composition change. Any questions? . . . #keto #ketogenic #lowcarb #cleaneating #eatclean #lowcarbohydrate #atkins #lchf #myfitnesspal #creatine #protein #ifbb #npc #wbff #bodybuilding #neat #iifym #flexibledieting #cleaneating #eatclean #protein #caloriedeficit #calorie #calories #caloriecomparison #caloriecounting #intermittentfasting #weightwatchers #slimmingworld

A post shared by Ben Carpenter (@bdccarpenter) on Feb 27, 2020 at 9:51am PSTFeb 27, 2020 at 9:51am PST

How much of the other macronutrients (fat and carbs) you eat is less important, but make sure you eat enough of each for your all-around health and energy.

"Prioritize whole, unprocessed single-ingredient foods, including lots of green vegetables and fiber, which improve satiety and cravings," Servante said.

It's awesome to hear you're already active, but it sounds like you'd benefit from incorporating more heavy weights.

Resistance training is key for recomping.

Servante said that training hard with heavy weights would help you to gain and, if you're in a calorie deficit, retain muscle.

Strength training alone isn't enough, though you need to make sure you're applying a concept called progressive overload.

This means gradually increasing what you're lifting, either in reps or weight. It's something that has really worked for me, in terms of not only changing my physique but keeping me motivated to train.

"Focus on improving in the gym, such as increasing the weight you lift or increasing the number of reps you can perform with the same weight," Carpenter said.

"One reason why resistance-training programmes might not deliver expected results is the lack of progressive overload.

"Your body adapts to stimulus, so it makes sense to give it something to adapt to rather than performing the same number of reps on the same exercises with the same weights."

If you're new to serious resistance training, lucky you: You'll get to enjoy what's known as "newbie gains."

This is the rapid muscle growth that occurs when someone starts lifting weights for the first time.

"You will increase muscle tissue purely through neurological adaptations to this new stimulus," Servante said. "The more advanced you are, the harder you need to train to gain muscle."

A post shared by Ben Carpenter (@bdccarpenter)Dec 18, 2019 at 5:08am PST

Similarly, Carpenter said, those who have a higher body-fat percentage and are new to training might be able to make quicker progress.

"If someone is highly trained and very lean already, it is much more difficult," he said.

You may be wondering when I'm going to tell you to hit the treadmill, but the truth is you don't have to do lots of steady-state cardio like jogging or cycling at a consistent pace to reach your goals. (Of course, there are lots of other benefits of cardiovascular activity.)

In fact, if you're in a calorie deficit, doing lots of cardio will make you more likely to lose lean tissue, Servante said.

Instead, she recommended keeping active by walking rather than running or doing HIIT classes.

"Firstly, we know that fat is used as a fuel source in low-intensity exercise like walking," Servante said.

"Secondly, running and strenuous cardio place stress on the body, which interferes with recovery, can cause water retention, and, anecdotally, increases appetite. So running isn't necessarily bad, but it's probably not the best option for your physique goals."

Start by trying to hit 10,000 steps a day and see how you get on.

All that is not to say there won't be benefits to getting a sweat on in fact, getting your heart rate up in the right way could help you get lean while building muscle.

That's why Ngo Okafor, a celebrity personal trainer and transformation coach, recommends following a program combining high-intensity strength-training circuits using light weights and high repetitions with cardio bursts mixed in.

Ngo Okafor, a renowned personal trainer. Ngo Okafor

He told Insider that while lifting weights or strength training builds muscle, "your heart rate is not as elevated as it would be if you were doing cardiovascular activity."

"However, the process of breaking down muscle and rebuilding them continues long after the activity ends," he said. "Strength training actually burns calories for several hours after the workout had ended."

Cardio, on the other hand, may blast calories while you're doing it, but this burn "slows down immensely when the cardiovascular activity ends," he said.

"Combining cardio and strength training elevates the heart rate and keeps it elevated throughout the workout, thereby causing a higher calorie burn during the workout," he said.

"Due to the fact that strength training builds muscle and the body requires energy to rebuild muscle, the calorie burn will continue for several hours after the workout has been completed."

An example of a lower-body workout that would fit Okafor's training style? Strength movements like squats and deadlifts (at a weight where you can perform 20 reps) along with cardio bursts like 60 seconds of high knees.

With a goal like body recomposition, it's important to be patient and measure your progress in ways other than the scale, because you're not just trying to lose weight.

"Progress may feel slow because, unlike a dedicated weight-loss or weight-gain phase, you won't be able to rely on the scales to help monitor progress," Carpenter said. "You may train for a month and see no change in actual scale weight."

Measuring body composition without expensive equipment is challenging, but a couple of options are keeping waist measurements or using a tight-fitting pair of jeans to see whether they start to feel tighter in some places as you gain muscle and looser in others as you lose fat.

"Understand that the scales won't be able to tell you much about your progress, and other ways to measure body composition may be valuable, if you are the kind of person who enjoys tracking progress like that," Carpenter said.

Changing your body composition is a long journey, and you need to be prepared for this to take some time.

Fat loss doesn't happen overnight, and muscle gain typically takes even longer. Don't rush it.

"Unlike weight loss that can be very rapid (demonstrated with the prevalence of hardcore crash diets), building muscle is a notoriously slow process, and, therefore recomping is no different," Carpenter said.

A post shared by Rachel Hosie (@rachel_hosie)May 19, 2020 at 11:05am PDT

Instead of waiting for aesthetic results to keep yourself motivated, set training goals to work toward, like deadlifting 1.5 times your body weight or doing an unassisted pull-up.

"Implementing some performance-based gym goals may be good for a motivational perspective, as physique changes are likely going to be slower changes that are harder to monitor," Carpenter said.

Essentially, there are many ways to get strong and lean, but resistance training, protein, and patience are key.

It's doable and you can do it.

Wishing you well,

Rachel

As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is fully immersed in the wellness scene and is here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel at workingitout@insider.com or fill out this anonymous form. All questions will be published anonymously.

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How to eat and exercise to lose fat and build muscle at the same time - Insider - INSIDER

3 min read08 June

This Diabetes Week (8th 14th June), new research from Slimming World has shown how losing 10% of body weight through changes in diet and activity can help people with type 2 diabetes to reverse the condition.

The study*, led by the UK and Irelands leading weight-management organisation Slimming World, polled members with type 2 diabetes. Of those who had been Slimming World members for six months or more and lost at least 10% of their body weight, more than half (54%) said they believed they had reversed their condition.

Findings from the survey also revealed:

The findings demonstrate that people with type 2 diabetes can improve their diabetes control by making healthy lifestyle changes and losing weight.

The study reveals 68% of those with type 2 diabetes who were advised by their healthcare team to lose weight achieved 10% weight loss or more, and 83% reported their healthcare teams were pleased with their weight loss progress.

The research also shows 77% of members participating in the study reported improvements in their blood glucose management since joining Slimming World, 85% said they were more active and 60% said they now required less medication for type 2 diabetes with 22% able to stop taking medication completely.

Dr Jacquie Lavin, Head of Nutrition and Research at Slimming World, says: The survey shows us how many members with type 2 diabetes start seeing benefits after losing 10% of their body weight. Its so encouraging to see people can achieve such improvements in their diabetes management, in fact even reporting they have reversed it, by making simple changes in diet and activity. This survey highlights people with type 2 diabetes dont need to follow very low-calorie or restrictive diets to transform their health.

We know that being diagnosed with type 2 diabetes can be daunting. Often people receive recommendations from their healthcare team and so can benefit from support to help them make these changes to their lifestyle. Our healthy eating plan, called Food Optimising, is so flexible that its easy to tailor it to your tastes, budget and life, and as this research shows also ensure its in line with any dietary advice received from a health care professional. In fact, in the study 75% of members with type 2 diabetes said they found it easy to fit dietary requirements from their healthcare team into our Food Optimising eating plan. Our Body Magic activity programme is also designed to provide a gradual and personalised introduction to moving more, no matter your starting point.

The findings of our study are especially important this Diabetes Week as new NHS research is reporting that people with diabetes face significantly higher risks after contracting coronavirus. Many people are reporting feeling isolated and worried during this pandemic and those with diabetes may be feeling even more anxious at the moment. However, as our research shows, being a member of a supportive weight loss group can help people with type 2 diabetes to improve their health.The expert support and camaraderie you get from being part of a warm, empowering group environment is key to helping people eat more healthily, become more active and improve their health. Since lockdown began, we have been running virtual groups which our members say have helped them to stay on track with their weight loss and fitness goals, and were looking forward to reopening our 19,000 in-person groups as soon as its safe to do so.

View original post here:
Half of adults with type 2 diabetes report reversing their condition after losing weight, study reveals - PoliticsHome.com

DONNA Mitchell tried every fad diet in the book before finally finding weight-loss success with WW.

The 41-year-old school office manager, who lost nearly 4st on the plan, says WW not only changed her dress size butchanged her view on healthy eating for good.

2

Donna, who lives in Ferndown, Dorset, with husband Steve, 41, a bank worker, and sons Oscar, ten, and Archie nine, adds: Im quite short so at school I was always a little bit chubby.

In my 20s I was your classic yo-yo dieter.

I would gain weight easily then sign up to the latest fad diet, lose a few pounds, then put it all back on.

I tried low carb, Slimfast, cabbage soup, sugar-free.

Diet -before

BREAKFAST: Big bowl of porridge.

LUNCH: Cheese sandwich, packet of crisps, chocolate bar.

DINNER: Chinese takeaway, glass of wine.

SNACKS: Choccie biscuits.

Id start on a Monday and by Saturday Id be so hungry Id give up.

I also tried going to the gym, but that would just make me hungrier.

Id think, Ive earned a good dinner now, then go home and eat a pizza with a large glass of wine.

I got married in 2008 and I weighed just over 9st and wore a size 10 dress and felt really confident at this size.

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But then things changed. We wanted a family but struggled to conceive.

We went through fertility treatment for a few years, which was tough, and I admit I comfort-ate because my focus wasnt on my diet.

When I finally fell pregnant I was high risk, and was monitored alot and told not to do any strenuous exercise.

I felt so anxious I didnt do anything at all to put the pregnancy at risk, and I just ate without thinking about calories.

Diet - after

BREAKFAST: Overnight oats.

LUNCH: Homemade soup.

AFTER: Tortilla Pizza, Vodka soda and lime.

SNACKS: Fruit.

When Oscar was born in December 2009 I was so relieved.

Id put on 3st during the pregnancy and so, with all the worry gone, I felt like I needed to take back control of my body and lose weight this time for good.

In January 2010 I signed up to WW, weighing 12st 8lbs and a size 16.

I wanted something long-term this time, not a quick fix. The first week was an eye-opener for me.

I could still have the foods that were familiar to me, like spag bol and pizza, but homemade versions that my husband could enjoy, too.

It took me back to basics with food and cooking and I understood that small changes made a big difference overall.

Swapping wine for a vodka soda and lime, or full-fat cream for light creme fraiche, for example.

I could make my favourite take-aways as fakeaways and loved the banana pancakes I cooked up at the weekends.

I lost 3st 8lb in four months and felt amazing.

I felt like me again and I felt confident and happy with all my food choices for the first time in years.

I fell pregnant again naturally in July 2010, which came as a shock.

I put on weight again with this pregnancy, but this time I knew I had my WW plan to go back to after the birth, and I lost the weight back to mygoal again.

I never thought Id find a diet that became my lifestyle as I was so used to starving myself on these awful fads, but WW is just a way of life now.

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I can still eat out, and still cook for my whole family, I just make smart choices.

I now wear a size 8, I feel confident in who I am, and I know Im a positive role model for my kids, which is really important.

I recommend WW to anyone who needs to kick-start a weight loss I never went hungry and Im in the best shape of my life.

GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAILexclusive@the-sun.co.uk

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I tried every fad diet in the book but now Im happy and confident after my four stone weight loss - The Sun

Sadly, Mary Turner Thomson, 54, from Edinburgh, turned to comfort eating after she discovered her husband was leading a double life. For Mary, the traumatic experience caused weight gain.

She gained five stone, tipping the scales at 19 stone - but by October 2019, she decided to do something about it, and discovered Second Nature - an NHS-backed weight-loss plan that "rewires" bad eating habits.

The 12 week programme switched high-carbs and snacks for healthy meals.

She started to walk and swim regularly and went from 19 stone and a size 24, to 17 stone and a size 18.

Mary said: "After everything happened I initially gained two stone.

READ MORE: Adele weight loss: Seven stone weight loss down to these low calorie meals source claims

"I tried different diets to try to lose the weight, but nothing worked. I had resigned myself that this was going to be my size forever.

"Then in 2016, I slipped a disc in my back and I was bedridden for three months.

"It was constantly in excruciating pain. I couldnt sleep for more than 15 minutes at a time and I had to do that sitting up with cushions piled up beside me. I had to crawl to and from the toilet."

She went on: " had always wanted to get in control of my weight, but nothing was working. I was eating homecooked meals, but they were very carbohydrate heavy - and I couldnt move enough or fast enough to burn off the calories."

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After signing up to Second Nature Mary was sent "smart scales" and an activity tracker.

She also received a recipe book, a meal plan and daily motivational articles, and was added to an online peer support group - hosted by a qualified dietitian offering daily advice.

Mary lost 10lb in her first week, an amazing feat.

By the end of the 12-week Second Nature programme, which now has 30,000 users and is already being used by 2,500 people on the NHS, Mary had lost two stone.

Breakfast - Two slices of toast

Lunch - A sandwich

Dinner - Pasta bolognese, cottage pie with rice

Snacks - crisps and chocolate

Breakfast - overnight oats with Greek yogurt raspberries

Lunch - chicken or ham salad and vegetables vinegar

Dinner - moussaka cottage pie with carrots and sweet potato - swapped out the carbs spag bol

Snacks - no snacks

Second Naturewas set up by Chris Edson and Mike Gibbs both former NHS advisors to tackle Britain's obesity and type-2 diabetes epidemic.

The programme has so far amassed 30,000 users and is already being used by 2,500 people on the NHS, and a further 14,000 people will be prescribed Second Nature via the NHS over the next three years.

The programme claims that in just 12 weeks, it can help customers replace bad habits with healthy ones.

Customers are guided by an online health coach a certified nutrition expert who will keep them accountable every single day and supported by a digital peer group.

Read this article:
Weight loss diet plan: Woman lost 12st in 2 weeks on this plan - what did she eat? - Express

A Scottish dietitian and a Slimming World consultant talk us through lockdown eating habits and and what we can do to keep our weight healthy.

When talking about food, the discussion often turns to weight and it can be a loaded topic, with many people unhappy about the numbers on their scales, whether theyre low or high.

For some, lockdown has exacerbated existing issues with food and mental health, as well as creating new problems related to weight as eating habits have changed in these unprecedented times.

A recent study by Kings College London and Ipsos MORI surveyed 2,254 people, with 48% of respondents saying they have put on weight during lockdown, the same percentage reporting feeling more anxious or depressed than usual, and 29% saying they have drunk more alcohol.

Clearly, many of us are reaching for the snacks and into the alcohol cabinet for comfort as we spend more time at home. But were also taking action to counter this, with Slimming World, which runs groups in the north of Scotland, Tayside and Fife, seeing an increase in the numbers of people signing up for its online slimming classes during lockdown. In the past two weeks, 10,000 across the UK have become new members.

Meanwhile dietitian Lorraine McCready, founder of weight management service Diet Scotland, is on hand to explain how and why our habits have changed during lockdown, and what we can do to keep our weight at a healthy level.

People gain and lose weight all the time, and during lockdown weve been seeing a real mixture of habits, she said.

Some people that might be on a 12 week lockdown wouldnt necessarily have the ability to get the food they want and may find that theyre stuck in a rut. They might start nibbling and snacking out of boredom.

On the other hand Im seeing a lot more people out walking and exercising, including people who wouldnt have done this before lockdown. Also, if you look at the food items that sold out at the start of lockdown, it was things like pasta, flour and yeast, which are used for cooking from scratch.

These things were sold out for quite a while, so clearly peoples behaviour was changing and so was their belief in what they can do in terms of cooking. There has also been a rise in sales of organic produce and an increasing awareness of what is healthy as people look for foods that can boost their immunity.

Lorraine explained that different people react differently to adversity and stress, with some people seeing it as a challenge while others become insular and fall into unhealthy habits.

She added that although weight gain can become a problem if its chronic, we shouldnt obsess over a few extra pounds gained during lockdown.

Weight gain is a problem when it becomes morbid obesity and is linked with health problems, she said.

In the context of Covid-19, it could be dangerous if the person has diabetes and we also know that lung function is impaired, because the heavier you are the more limited your lung expansion is due to the pressure on your chest if youre carrying a lot of weight.

If people just put on a few extra pounds during lockdown, I dont think that in itself is worrying because when life goes back to normal they will probably shed that and its unlikely to have an effect on their health.

However, people should be careful that lockdown habits dont become ingrained, because we dont know how long all this will go on for. Extra biscuits every day or an extra carry out meal per week over a long period of time will have an effect, so we do need to watch our long term habits.

Weight gain is a problem when it becomes morbid obesity and is linked with health problems. In the context of Covid-19, it could be dangerous if the person has diabetes and we also know that lung function is impaired.

Lorraine McCready, dietitian

I think things could have been much worse if we had had bad weather during lockdown, as people would have stayed in and snacked a lot more, and gone out to exercise less. The sunny weather weve been having has definitely stopped peoples health from getting worse than it wouldve been otherwise.

Lorraine explained that snacking is one of the biggest culprits when it comes to weight gain and that simply reducing or stopping this altogether can make a big difference.

Reducing portion sizes and keeping a food diary to track our habits and notice what makes a positive difference are also good habits to get into.

People say to me, But Ill be hungry and I say, Well, whats wrong with that?, she added.

There should be short periods in the day when we feel hunger, between each meal. Our society is in the habit of constantly snacking, when actually we should allow ourselves to get hungry so that we enjoy each meal.

Sarah Dougan, a Slimming World consultant who runs five groups in the area between Turriff and Elgin, said that the best way to keep weight down is not through cutting out food groups but getting the ratio right between healthy foods and higher calorie treats.

We encourage people to eat normal food and nothing is off limits, she said.

We talk about free foods a lot these are foods that you can eat freely and still lose weight, such as fruit, vegetables, rice, eggs and fish. They are filling foods, yet low in calories. You can have enough to satisfy your appetite, there are no specific portion sizes that we give people.

As a guide, on your plate its good to have one third protein, one third pasta or rice and the rest can be vegetables.

Then you have what we call sins. These are high-calorie, high-sugar, high-fat foods. Youre allowed 15 sins a day on average, although it depends on your height and weight. On our website we have a sin calculator, which tells you how many sins a food contains a bag of crisps is seven sins, for example.

The thing to remember is that many people are struggling during lockdown. People are struggling with the changes and are out of their normal routine. Sometimes theyre not finding the things they normally eat in the shops, theyre at home more so possibly going to the fridge more often or having more alcohol than they normally would, if they dont have to be up in the morning.

Now were at the stage where people are realising they may have fallen into unhealthy habits and were getting more people signing up to the classes. Were running our groups on Zoom and at first uptake was slow, but last week we had 14 new members. We usually have a similar spike in numbers just after New Year, ahead of summer and during the autumn school holidays when people are looking ahead to Christmas parties.

A lot of people are now looking ahead to getting out of lockdown. The Zoom classes have been successful, we do our usual things weigh-ins, then a chat about how weve been doing, how we can change out habits and plans for healthy foods that we like.

Slimming World recommends following these top tips for a healthy lockdown

Its so easy to get stuck in a bit of a rut when it comes to cooking. Do you find yourself making the same handful of meals on repeat every week? If so, you could take this time to try something new. It doesnt have to be too complicated or time consuming just something that makes you feel excited about cooking again.

Its easy to feel isolated during lockdown. Staying connected is now more important than ever, and not just for your weight loss. Sometimes you just need a laugh with your mates to lift your spirits.

Video calls are, of course, hugely popular during lockdown things like scheduling a date with your mates and coming together online to replace that monthly night out, or booking a family quiz night and testing your loved ones general knowledge.

Theres a lot happening in the world that we cant control, but actually looking after ourselves is something we can control. As well as staying on track with any healthy eating plans or keeping up with your regular activity, its important to schedule in some me time too. Run a hot bubble bath and give yourself a pamper, pop on your favourite podcast or settle down with a book or magazine.

Your usual gym might be closed but there are still plenty of ways to get active in lockdown, if youd like to. There are loads of online classes you can try out from HIIT to salsa-cize. Current guidelines also suggest we can get out limitlessly in our local area to be physically active, so fit in a daily walk if you can, or set yourself a challenge like completing Couch to 5K.

In these challenging times, people will be feeling more worried and anxious than usual, and these feelings could have an impact on us making healthy choices and see us turn to food for comfort. Focusing on the present moment mindfulness to calm your mind in times of uncertainty can be really helpful. Colouring books, jigsaws and word puzzles are useful activities for this.

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Why we've gained weight during lockdown and what to do about it - Press and Journal

A size 26 teacher hit her 100lb weight loss target in lockdown after being worried her size made her an embarrassment to her children.

Weighing 20st 10lb, Teresa Clark had been overweight since her teens, but reached a turning point in May 2019 when she saw the impact being a "fat mum" was having on her 11 and 13-year-old children.

Now a size 16 and weighing 13st 8lb, Teresa, of Colchester, Essex, whose husband, Paul, 45, runs a printing business, said: I was overweight as a teen and throughout my adult life I would diet or try different plans, but I always ended up putting the pounds back on again.

The 43-year-old continued: Then, last year, it got to the point where I thought, I dont want to be an embarrassment to my kids anymore. I want to be able to take them swimming without being self-conscious or worrying what people think of their mum.

I realised that if I didnt address my weight, I could cause myself health issues. I was just getting bigger and I didnt want that.

Starting the day with a big bowl of cereal, Teresa snacked on chocolate whenever she was stressed at work before finishing the day with a quick and unhealthy meal, like a cheese-laden pizza.

At just five feet tall, her body mass index (BMI) used to gauge a healthy weight was 56.9 compared to the NHS recommended levels of between 18.9 and 24.5, making her obese.

She explained: My job was quite stressful, so Id find myself reaching for the chocolate quite a lot. That would be my go-to thing.

I wouldnt cook particularly healthy meals in the evening either. I didnt put a lot of thought into my diet and was not particularly good at portion control. My evening meal was probably bigger than it should have been.

She continued: Id have a big bowl of cereal for breakfast, then a sandwich, crisps and chocolate for lunch then something like a chicken kiev or pizza for dinner.

For ages I put off losing weight, though, choosing to cover up my body whenever we were on holiday or going swimming instead.

People know me as a confident person. Im always smiling and Ive been very lucky because nobody has bullied me or made comments about my weight, but I realise now my confidence was quite low.

In May 2019, Teresa joined slimming club WW and following its points-based plan losing more than half a stone in the first month.

I started to feel a bit better. My jeans felt looser and going to WW every week and being weighed made me feel motivated to keep it up, she said.

My confidence grew as I started to shrink.

She continued: Now I will make something healthy for breakfast, like a banana muffin with oats. Ill have a salad for lunch and a healthy tea like Bolognese made with turkey mince. I dont deprive myself and still have treats, such as chocolate, as long as I stick within my points.

After losing four stone by the October, I started exercising. I did not want to go to the gym as I was still self-conscious around other people, but I had an exercise bike and would use that for half an hour.

Then I bought a cross trainer and now do 12km every other day. I would never have done that before losing the weight.

She continued: Its wonderful that I can now go shopping online and see something I want to buy without worrying whether they will have my size. I have so much more freedom.

Her greatest supporters throughout her amazing transformation have been her children, according to Teresa.

My kids have been so supportive. They keep saying, Go on Mum, youre doing brilliantly'," she said.

She continued: And the children at school have also been really encouraging. Theyre a great bunch and have noticed a big difference, so thats been lovely.

Spurred on by her WW coach Emilie and continuing to weigh in on Facebook during lockdown, Teresa who prefers not to name her children was delighted when she reached her goal to shed 100lb in March.

She said: I really never thought I would be able to get this far in a year.

She said: My WW coach Emilie has been wonderful as well. She has been there through everything.

I actually reached 100lb down during lockdown, which I was so proud of.

It is a strange time and lockdown can really throw you off. Trying to lose weight, juggle the kids at home and work, too, is hard.

She continued: A lot of us probably arent doing as much exercise as we would normally, but if I can reach my weight loss target, I want other people to realise they can, too.

I have been taking it one day at a time. If I stumble and have a bad day, I do not worry about it. I start the next day with a clean slate and keep going. I dont stress over having bad days and try not to be hard on myself.

I would rather be where I am now than where I was before.

She added: Theres such an improvement in my health, which has been helped by using the cross trainer and I feel much fitter.

Im confident about how I look now and Im more willing to try new styles.

I can honestly say Im the happiest Ive ever been.

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Size 26 teacher hit her 100lb weight loss goal in lockdown - MyLondon

American Fork, Utah, United States, June 8 2020 Published via (Wiredrelease) Back pain is one of the most common ailments that affects more than 65 million people, with approximately 16 million claiming that they have chronic back issues. Living with back pain can be challenging, and it can impact a persons quality of life.

Thankfully, there are some ways to improve your back health and potentially reduce pain and discomfort. Here are six tips to help with that endeavor:

Make Sure Your Workstation Is Ergonomic

The way you sit to work will have a huge impact on your back health. Thus, its important to ensure that your workstation is ergonomic. This means that your chair is adjusted so that your knees are bent at a 90-degree angle and your feet can be flat on the floor. Your arms should be able to hang comfortably at your side. If you have arms on your chair, they should be low enough that your shoulders dont lift up when you use them.

Your computer screen should be adjusted to your eye height, and you should be able to keep your head straight while you work. Its also beneficial if you change your position often. This means getting up for breaks and taking a moment to stretch your back, shoulders, and neck.

Watch Your Posture

As your back becomes sore or you get tired, then you probably arent maintaining proper posture, and this can lead to more discomfort. To improve your back health, you need to sit or stand straight with your shoulders back and head up.

Lift Correctly

One of the most common injuries that results in back pain is incorrect lifting. If you want to maintain your back health, make sure you are lifting heavy objects with your kneesand this includes your kids.

Exercise

Exercising is a great way to improve your back health as well as your overall health. If you are hoping to specifically improve your back, then focus on core strengthening exercises and make sure you stretch and warm-up before beginning your workout.

Believe it or not, but most people dont usually use their core muscles throughout the day. That means that they arent being strengthened while you go through your normal routine. Thus, youll have to do specific exercises to target your core area.

Consider talking to a doctor or physical therapist to find out which core exercises will be the best option for youespecially if you already live with lower back pain. If not, then its possible to find a wide range of exercises online that can help improve your back health.

Maintain a Healthy Weight

Carrying around extra weight puts a lot of stress on your body, particularly your joints and your back. Thus, if you want to improve your back health, its important that you maintain a healthy weight.

This can be achieved in a variety of different ways, from getting in regular exercise to eating correctly. If youre unsure what your ideal weight should be or how to get there, talk to your doctor. You might also find a support group that will encourage and inspire you to lose weight.

Sleep on a Supportive Mattress

After relying on your back to keep you upright all day, when you go to bed, you need to give your spine a break. Having the right mattress can help with that endeavor. More often than not, its recommended that you use a medium-firm to firm mattress to keep your spine aligned. Soft mattresses have a tendency to sag. However, you need to find the support that works best for you and your body.

As you sleep, you want to make sure your spine stays aligned. This might require placing pillows between your knees if youre a side sleeper or under your knees if you sleep on your back. Getting a good nights rest and taking the pressure off your spine can help improve your back health and reduce pain and discomfort.

Healthy Back, Happy You

Taking the time to improve your back health can have far-reaching implications. If you are dealing with less pain, this can make you happier and more excited about life. Improving your back health can also improve your overall health, and you deserve to feel as good as you possibly can!

PR Contact:

abby@highervisibility.com

This content has been published by Tork Media LLC company. The WiredRelease News Department was not involved in the creation of this content. For press release service enquiry, please reach us at contact@wiredrelease.com.

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Chiropractor Reveals 6 Tips to Improve Your Back Health - PharmiWeb.com

Editor's note: Mikaela Mayer announced on Sunday she had tested positive for COVID-19 and her fight against Helen Joseph was removed from Tuesday's card. We have updated the story below.

Boxing returns to the United States this week as Top Rank promotes cards on Tuesday and Thursday night. These will be the first shows in North America in which Top Rank has been involved since the Tyson Fury-Deontay Wilder rematch on Feb. 22.

There were two Top Rank cards canceled in mid-March due to the coronavirus pandemic, and outside of a few minor fight cards internationally, these upcoming shows represent the restart of the sport on a much larger scale.

Starting this week, there will be cards staged by Top Rank that will air on various ESPN platforms multiple times a week. Other promotional outlets and networks will soon follow suit with their own schedule of fights, with Premier Boxing Champions set to hold fight cards beginning in mid-July and Matchroom Boxing's next card set for July 25.

But first things first. Here's what you need to know ahead of the upcoming week of fights at the MGM Grand Conference Center in Las Vegas.

Olympic silver medalist Shakur Stevenson (13-0, 7 KOs), who faces Felix Caraballo (13-1-2, 9 KOs), won the vacant WBO featherweight title last October by easily outboxing Joet Gonzalez over 12 rounds. But in this headliner, his title won't be on the line, as this scheduled 10-round fight will take place at junior lightweight.

Top Rank Boxing is on ESPN and ESPN+. Subscribe to ESPN+ to get exclusive boxing events, weigh-ins and more.

Tuesday, 7 p.m. ET on ESPN: Shakur Stevenson vs. Felix Caraballo, 10 rounds, junior lightweights

Thursday, 7 p.m. ET on ESPN: Jessie Magdaleno vs. Yenifel Vicente, 10 rounds, junior lightweights

Stevenson, the 22-year-old native of Newark, New Jersey, and 2016 Olympian, was bitterly disappointed when his March 14 title defense against Miguel Marriaga was canceled. It was a lost weekend he says he'll never forget.

"I trained eight weeks, spent a lot of money on training camp, and then to find out that I wasn't getting paid, that kind of made me mad," Stevenson said. "To find out I wasn't fighting made me mad because I put a lot of work in. I was going to perform."

There has been talk of a unification bout with IBF titlist Josh Warrington, but the two sides seem to be going in different directions, after Warrington left promoter Frank Warren, who works closely with Top Rank, to sign with Eddie Hearn's Matchroom Boxing. At this point, because Stevenson is still growing, the more time that passes without a fight against Warrington, the more likley it is that Stevenson might not even go back to 126 to defend that belt.

"I don't know, yet. I've got to see how I feel at 130, making the 130 weight," Stevenson said. "That will be a question I can answer for you after the fight."

The co-main event was scheduled to be a women's junior lightweight bout between another 2016 U.S. Olympian, Mikaela Mayer (12-0, 5 KOs), and Helen Joseph (17-4-2, 10 KOs), but Mayer announced on Sunday that she tested positive for COVID-19 and the fight was canceled.

On the undercard, Robeisy Ramirez (2-1, 2 KOs) matches up with Yueri Andujar (5-3, 3 KOs) in a six-round featherweight contest as he looks to push further past a disastrous pro debut. Ramirez was signed to a much ballyhooed contract with Top Rank last year, as he has two Olympic gold medals (2012 and 2016) for Cuba in his trophy case. The boxer he defeated in the gold-medal round in Rio? Stevenson.

The 20 year old heavyweight from Toledo, Ohio says he's beyond excited to get back to work. Like everyone else, he had to find ways to stay in shape as he awaited the call for his next bout.

"I was just spending time enjoying my family, trying to stay safe. I did the best conditioning that I could with every gym closed," Anderson says. "For the first month, there was no gym's or anything. Nobody was doing anything, so I was just trying to stay in shape and keep up.

"Then in the second month, somebody with a personal gym in their garage, they started allowing us to use that. We got a couple of things going," Anderson says. "Then I got the call saying that I should come to Houston for training camp. So I jumped up and came to Houston, and got right to work."

The highly touted Anderson, who has scored three first round knockouts to begin his career, was a key sparring partner for Tyson Fury as he prepared to face Deontay Wilder in February.

"Huge experience, it was great," he says. "I loved it, we all bonded, it was just family time, really. I got to know the other sparring partners real good. Me and Tyson had great work, it was a great time. We did stuff, we went bowling, BBQ and stuff like that. So we enjoyed our time together. Also we did the work so he could win."

"I learned how to fight a guy as tall as him, also his speed, I learned how to get around that. And me and (Javan) 'Sugar' Hill worked on odds-and-ends, things I need to work on in my game."

So what is the colorful Fury like in private when there are no cameras?

"Huge, humble guy, down-to-earth, caring, just an all-around good dude," said Anderson. "He's really funny and charismatic, really cool dude. I really enjoyed my time with him. He's done nothing but praise me as far as being in the game and helping him out. I can't be do anything but praise him."

The full card:

Junior lightweight: Shakur Stevenson (13-0, 7 KOs) vs. Felix Caraballo (13-1-2, 9 KOs)

Heavyweight: Jared Anderson (3-0, 3 KOs) vs. Johnnie Langston (8-2, 3 KOs)

Heavyweight: Guido Vianello (6-0, 6 KOs) vs. Don Haynesworth (16-3-1, 14 KOs)

Featherweight: Robeisy Ramirez (2-1, 2 KOs) vs. Yueri Andujar (5-3, 3 KOs)

Middleweight: Quatavious Cash (11-2, 7 KOs) vs. Calvin Metcalf (10-3-1, 3 KOs)

By the numbers

Stevenson is the fourth man from the United States in the past 20 years to win both an Olympic boxing medal and a world title, joining Jermain Taylor, Andre Ward and Deontay Wilder.

Prediction

Stevenson vs. Caraballo: Though Bob Arum says that Stevenson is "a master, Floyd Mayeather-type boxer,'' given this stage, and how bitterly disappointed he was about his fight being canceled a few months ago, he's going to want to really make a statement in an event that will be televised nationally. Stevenson TKO7

Former WBO junior featherweight champion Jessie Magdaleno (27-1, 18 KOs) was also slated for the March 14 card at Madison Square Garden. Now, he returns to face Yenifil Vicente (36-4-2, 28 KOs) in a 10-round bout. Since losing his WBO 122-pound belt to Isaac Dogboe via 11th round stoppage, Magdaleno has notched two victories, against Rico Ramos and Rafael Rivera.

In the past, one of the knocks against Magdaleno was a questionable work ethic, which reared its head when he wouldn't come into fights in top physical condition.

"That was the old Jessie, the immature guy,'' Magdaleno said. He admits the loss to Dogboe was a much-needed dose of reality for him. "I'm a grown man, I have my eyes on the future. I have a lot of things I want to get done before I end my career. I'm not going to go through the same mistakes that I did in the past. It's a new and improved me. I'm just ready to rock 'n' roll."

While Magdaleno was quarantined for the first several weeks of the pandemic, he turned his garage into a makeshift gym, complete with a heavy bag, treadmill, resistance bands, weights and jump rope.

"It's everything I use in the gym," Magdaleno said. "It's hot as well out here in Vegas, so I could train and lose weight here at the house."

1 Related

The semi-main event on Thursday's broadcast is a fight that was originally scheduled for Thanksgiving weekend, as Adam Lopez (13-2, 6 KOs) faces Luis Coria (12-2, 7 KOs) in a 10-round featherweight bout. Lopez opened some eyes when he willingly accepted an 11th-hour assignment to face former WBO featherweight titlist Oscar Valdez, after Andres Gutierrez missed weight by 11 pounds.

Lopez, who moved up in weight for that fight, put forth a strong performance -- even flooring Valdez in the second -- before getting stopped in the seventh round. Lopez-Coria figures to be a fun fight between two young fighters with good offensive skills.

Other fights

Lightweight: Bryan Lua (5-0, 2 KOs) vs. Dan Murray (5-3)

Lightweight: Eric Mandragon (3-0, 2 KOs) vs. Mike Sanchez (6-0 2 KOs)

Bantamweight: Gabriel Muratalla (2-0, 2 KOs) vs Fernando Robles (2-2)

Catching up with: Adam Lopez

Lopez has fighting genes -- his father is the late Hector Lopez, a respected junior welterweight contender in the 1990s. Coming off his strong effort against Valdez, Lopez says he believes Thursday's fight will be the launch point to bigger and better things, as he moves back down to his natural weight class.

"I'm very excited, I'm looking forward to the fight," the 24-year-old said. "In my eyes, this fight is more important than my last fight. I've just go to confirm to everybody that I'm the real deal and I'm here to make a statement."

Despite the loss to Valdez, Lopez says he feels what he gained from the notoriety and experience, outweighed the final result of the bout.

"I think it was worth it, I had to take the risk, now I've got people's eyes on me. They want to see Adam Lopez, and that's what I'm going to give them."

By the numbers

At featherweight, 41.1% of Magdaleno's landed punches were to the body (compared to the featherweight average of 29.5%)

Predictions

Magdaleno vs. Vicente: If anything, Vicente is durable. In 42 professional bouts, he has never been stopped. The 33-year-old from the Dominican Republic, like Magdaleno, began his career as a junior featherweight. So in essence, they are the same size. But Magdaleno, a fast southpaw, with above-average power, has the superior skills. Don't be fooled by the Dogboe fight. This is a talented guy. Magdaleno should cruise to a wide decision.

Lopez vs Coria: This figures to be an action fight, because if there's anything that Coria can do, it's throw a whipping left hook. Coria is in the camp of Robert Garcia, so you know he has had quality sparring in the past and he knows he can't afford another loss in this early stage of his career. But Lopez is the more well-rounded fighter, and his experience against Valdez will serve him well. Eventually his steadiness and class will overtake Coria, and Lopez will score a late stoppage.

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Ringside seat - Your guide to the return of Top Rank Boxing - ESPN

I often find myself grasping for words to describe my own body. This happens more frequently than I would like to admit. Just the other day, I was trying to tell a friend a thin friend with a lanky body that can be poured into a bias-cut dress as easily as a poufy one why I would never buy a wrap dress.

They just dont look good on people like me, who are... I resorted to waving my hands over my midsection. My friend knew what I was saying, I knew what I was saying, but I couldnt bring myself to actually say the word. Fat.

Its a clich to call something the new F-word, but isnt fat, for so many of us, the last taboo? It stings the tongue; its hard for me even to say out loud.

At the same time, I hate every euphemism, and I know them all: plus-size, plump, chubby, heavy. Dont get me started on the scourge that is curvy. I once dated a guy who said I was carrying extra weight, and I somehow convinced myself that was sweet because it sounded so temporary.

Youre a goddess, my friend said finally, landing on yet another polite, vaguely empowering synonym to fill the conversational void. You are bodacious. I tried not to roll my eyes. I tell her to remind me of that when I have to choose my body type on an online dating profile.

The truth is I am fat, at least by the standards of New York City, where I have spent almost my entire adult life. Fatness is also something I have spent that whole time trying to get rid of. I am a chronic yo-yo dieter and am usually in the midst of eating (or not eating) my way between a size 16 and a 20.

Dieting has been a lifelong project. I cant remember the first person who called me fat. Nor can I remember the moment when it dawned on me that my body was fat and that fat was undesirable. I dont know how I got fat. I have always been fat; its the only reality I can remember.

I use the word fat not as a cheerful reclamation or political statement but as a no-frills description. Do I want to hear other people use it to describe me, let alone use it to describe myself? No. It still feels like an insult that makes me wince.

Fat acceptance is an idea I support intellectually, though I dont actually feel comfortable counting myself among body-positivity types. Ive tried for years to wear my heaviness with pride. I flirted with fat acceptance, tried to believe that weight should not define a person and that beauty comes in different packages. But is that even possible unless you live alone without Wi-Fi in a yurt in a remote mountain range?

My fantasy is for no one to call me fat because no one would consider me fat at all. That would mean changing the body Ive lived in my whole life. Anyone who has struggled on a diet for a week can tell you how difficult a proposition that is.

A fan of Jean Nidetch, who invented Weight Watchers in the 1960s, once wrote her a letter asking whether fat could ever be acceptable. Her response was unequivocal: I dont think fat is beautiful, and I dont think many other people think so, either. I spent three years writing a biography of her, and can hear her no-nonsense, adenoidal Brooklyn-accented voice in my head, telling me that. Fat is anything but beautiful the word itself is unattractive.

I was drawn to her because I thought she had a kind of Cinderella story: a woman who lost 80lbs right before turning 40, started a billion-dollar empire and never regained the weight. What I ended up finding was that her life, while marked by fame, money and invention, wasnt a fairy tale with a perfectly neat ending. Losing weight didnt solve all her problems. In fact, it just made room for others.

As I was writing, I tried to lose weight, too, following in her footsteps and committing to Weight Watchers for a year. I wish I could say that I lost as much weight as Nidetch did, but the truth is something I cant hide from its plastered all across my body. I lost some weight, but not so much that I have a new word for my body type. I remain tongue-tied.

This disconnection between our actions and our words is everywhere in our culture. None of us want to say the wrong thing. The problem is we end up saying things that dont mean anything. We dont even really diet these days, instead we tell our partners and co-workers who look at our carb-free lunches and say that were going on a cleanse or eating clean. I have heard people call getting Botox self-care. Some of my favourite designers now offer extended sizing options.

We may be doing the work to change beauty standards and things have changed for the better in the past decade or so but we are using language to give complicated issues, such as weight or ageing or vanity, vague euphemisms. Being coy about our problems does none of us any favours.

So how do I want to talk about myself? I want to use language thats clear, thats rooted in reality, that doesnt feel as if Im trying to fool anyone.

As I wrote about Nidetch, I found that she was constantly in pursuit of a kind of lust for life. Even when she gave up her preferred marshmallow biscuits for good, she was still the kind of woman who impulse bought mink coats. I came to think of her as a woman of appetite.

And I am, too. I have begun to call things big. Jean Nidetch wanted a big life, Molly Goddard makes a big dress, and I have a big body. These things are different and none of them is bad. Big is a word that is not faux-positive and lacks coyness. I could settle for its imperfection.

This Is Big: How The Founder Of Weight Watchers Changed The World And Me by Marisa Meltzer is available now through Chatto & Windus.

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Why Is Fat The Last Taboo For So Many Of Us? - British Vogue

A DETERMINED slimmer is celebrating after his new healthy lifestyle helped him lose four and-a-half stone and reverse his diabetes.

Stanway resident Andy Knowles has been a member of the Kingsland Slimming World Group since September.

With the support of group members and consultant Rachel King, in less than a year he has lost four and-a-half stone, the equivalent of more than 29 bags of sugar.

More importantly his dietary changes have meant he has reversed his Type 2 diabetes, and no longer requires daily insulin injections.

Andy, 63, said: At the end of 2015 I was diagnosed with Type 2 diabetes after having severe flu.

In fact, my doctor was very close to admitting me to hospital because my glucose was reading so high.

In an attempt to lose weight, over the next three years I signed up to two gyms, attending three or four times a week doing both cardio and swimming for two hours a time.

Although I lost a small amount, just over a stone, there was no significant improvements.

Despite mammoth efforts, Andy wasnt getting anywhere and his mental health was beginning to suffer.

It was in September, when he took the plunge and signed up the Slimming World, when he really began to notice a difference.

Over the past eight months I have lost nearly four-and-a-half stone and have reversed my diabetes. This was not only a surprise to me but also my diabetes nurse at my surgery.

I now feel far better in myself, have much more energy and am not self-conscious.

Plus, I am no longer a slave to twice daily insulin injections and all the limitations being diabetic caused.

Although he is not finished on his weight loss journey, Andy has sung the praises of the Slimming World plan, and encouraged others to give it a go.

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Super slimmer Andy loses four and a half stone... and reverses diabetes - Gazette

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