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From Women's Health

Setting a bigger weight-loss goal, like losing 20 pounds, may feel overwhelming at times. You may get impatient and feel desperate to finally hit the finish line. But sustainable weight loss requires creating healthy habits, like making gradual dietary changes and incorporating consistent fitness into your weekly schedule.

Weight loss ultimately requires the same approaches whether you want to lose a few pounds or 20, says Angela Fitch, MD, vice president of the Obesity Medicine Association, associate director of the Massachusetts General Hospital Weight Center, and faculty at Harvard Medical School. However, she acknowledges that the tools you will have to employ may be a little different if you're looking to lose a higher amount of weight.

The more weight or percentage of weight you want to lose, the harder it is, and the more you need to employ tools that give you a metabolic advantage, Dr. Fitch says. Losing more weight will require more from you, such as giving up most of the processed foods in your diet, or working with a professional like a dietitian or weight-loss expert.

Losing weight is an individual journey, and how fast you lose it depends on factors like genetics, the way you time your eating and your bodys metabolism, as well as underlying health conditions. But there are a few ways to make sure youre on the right track.

Heres some expert guidance for how to safely and sustainably lose 20 pounds.

It all depends on your body, says Dr. Fitch: "Twenty pounds is not the same for everyonethe issue is what percent of your total weight is 20 pounds."

If 20 pounds is a smaller percentage of your bodyweight, the less difficult it will be to lose it. For example, if someone is 200 pounds, then 20 pounds is 10 percent of their bodyweightand it will be easier for them to lose weight than for someone who is 150 pounds, she explains.

Safely losing 20 pounds with fitness and diet alone will take a few months, at least. "On average, if you are able to lose half a pound to a pound each week, you are doing an amazing job and 'bucking' your biology," says Dr. Fitch.

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The problem, though, is many people get disappointed with losing 2 to 4 pounds in a month and become discouraged, she says. "The key is to stay motivated and stay the course."

Substantial weight loss is not a sprint. Its not even a marathon. Its the rest of your life, says Janet Hamilton, CSCS, an exercise physiologist with Running Strong in Atlanta, Georgia. It is your new normal.

When you're trying to lose a sizable amount of weight, its critical to find a weight-loss approach that you can envision yourself using, well, forever. After all, a meta-analysis published in the Journal of the American Medical Association concluded that the best diet is one that you can stick with over the long term.

Adopting a new normal always feels a bit challenging at first. A few useful guidelines when it comes to finding a sustainable long-term plan (though, remember, it depends on your personality!):

It shouldn't include deprivation.

It shouldn't involve blacklisting entire food groups.

It shouldn't force you to miss social events or avoid eating out entirely.

I always look at trying to lose a large amount of weight like making a sculpture," says Albert Matheny, RD, CSCS, and trainer with SoHo Strength Lab in New York City. When you sculpt something, you have to build a base before you get into details, he explains.

Translation: Start with general changes, like integrating more veggies into your meals or eating a nutritious breakfast every day, as opposed to the nit-picky stuff like switching up the creamer in your coffee. You can work on the finer points after you get the big stuff down pat.

Losing 20 pounds isn't the same as just dropping a little extra weight. You won't get there in days, and for some, not even months. And if you're trying to drop a substantial amount, that timeline can seriously delay your goal-weight gratification.

So instead of getting hung up on the scale number or waist measurements, zone in on other payoffs associated with your new and improved lifestyle. Maybe its sleeping better, having more energy, or being able to run a mile, says Baltimore-based trainer Erica Suter, CSCS. These are all signs that youre making huge progress and getting healthierwhich is the point of losing weight in the first place.

The silver lining of having a greater amount of weight to lose is that you can achieve a healthy caloric deficit with relatively small changes to your overall eating habits and exercise routine.

Dont underestimate the benefits of taking your conference calls standing, parking farther from the supermarkets entrance, cutting soda or sweetened bevs, or having a refillable water bottle on you at all times. Sure, those things are not the same as a solid sweat session or eating salads every day, but they add up and will make a dent in your calorie burn.

To lose weight, at the most basic level, you need to eat fewer calories than you burn per day. But as you drop pounds, your body doesn't need as many calories to subsist as it did before.

Here's why: Calories are energy. And the smaller your body is, the less energy you burn through each day. Plus, through the process of slimming down, you'll probably lose some muscle, the furnace fueling your metabolism. Finally, the more weight you lose, the harder your body works to hold onto every calorie you consume, a phenomenon known as starvation mode, says Hamilton.

Basically, you require fewer calories to maintain your new weight than someone of the same weight who was never overweight, she says. This side effect frequently happens to people who lose 10 percent or more of their body weight.

For that reason, staggering the amount of calories you cut as you lose weight can help your body adjust to its new energy intake. Try cutting 500 calories from your daily food intake when you first start out. If a month or two in you start plateauing for two weeks or more, you might need to cut another 100 calories, says Matheny. Still, it's important to make sure you never get below 1,200 calories per day.

Whole foods, like plants and veggies, will do more for your calorie burn than processed meals. "The less processed the food is, the more energy it takes for your body to break it down," says Dr. Fitch. "So in effect, the more energy it takes to break it down the more calories it burns to eat it. This is called the thermic effect of food."

Processed foods, like white bread for example, take little energy to process resulting in your body absorbing more of its calories. Plants and veggies also tends to have higher amounts of fiber, which does wonders for keeping you feeling full for longer.

Protein has the highest thermic effect of any food, meaning it takes a lot of energy to process and break down protein, Dr. Fitch says. This is a good thing for your net calorie balance, as it speeds up your metabolism. Dr. Fitch also notes that protein is needed to build strong muscles and the more muscle you have the better you're able to effectively burn calories, even when you're at rest.

When it comes to weight loss, more strength training equals more fat loss. As you lose weight, your basal metabolic rate (the number of calories you burn day to day just living and breathing) drops, along with your lean muscle mass.

Strength training is your best bet to combat both issues, adds Suter. Aim to hit the weight room three to five days per week, depending on your resistance training experience and how hard you plan to work out during each session.

Strength training will help you meet your weight loss goal faster. "Strength training and adequate protein intake can build muscle. Muscle is what burns calories. More muscle [means] higher energy burning even at rest and during sleep," Dr. Fitch says.

Not getting enough sleep can trigger you to make unhealthy food choices, says Dr. Fitch, who recommends getting at least seven and a half hours a night. "When you dont sleep well you increase your appetite. The next day you are hungrier, and usually, for carbohydrates and fat," she says. "When you are tired your body wants to eat processed carbohydrates and sugar to stay awake."

Dr. Fitch also adds that the sleep cycle promotes calorie-burning. "REM sleep burns a lot of calories," she says. "When you dont sleep well you store more energy as fat as you become more insulin resistant and these higher insulin levels promote fat storage."

Dr. Fitch recommends meditating for stress reduction. Stress can cause your body to produce hormones like cortisol, which cause the body to store fat. It's impossible to get rid of stress completely, but you should find your own personal methods to help minimize it.

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Original post:
If You Want To Lose 20 Pounds Or More, Strength Training Matters More Than You Think - Yahoo Lifestyle

SOUTHERN INDIANA It can be challenging to stick to healthy habits amid the coronavirus pandemic, and as people spend more time at home, it can lead to overeating and lack of exercise.

As people adjust to social distancing and the stress of life during a pandemic, the News and Tribune spoke with local experts and educators to learn more about ways people can keep healthy, prevent weight gain and stay active.

Dr. Lanny Gore is a bariatric surgeon at Baptist Health Floyd, and he shared some advice he gives his patients who are pursuing weight loss. Right now, he is recommending that people avoid stocking up on unhealthy foods. Instead of keeping a supply of chips and cookies, they could stick to healthy snacks such as vegetables.

I tell my patients, as long as you have bad food in the cupboard or fridge, youre probably going to eat it theres a high chance youre going to end up eating it out of boredom, he said. Be careful what you stock up on.

He encourages people to stock up on foods such as frozen vegetables and start meal planning. It also might be helpful for people to prepare a large quantity of foods such as chicken breasts to store in the freezer or fridge for later meals.

Gore also recommends that people download apps such as MyFitnessPal for calorie counting in order to be more mindful of what kinds of foods they are eating. Overeating out of stress or boredom can occur frequently as people stay at home, and they are both examples of mindless eating, he said.

Trying just to be more aware of behavior is probably the biggest thing, he said. Counting calories, that is a form of working against mindless eating.

Exercise is also an essential part of a healthy lifestyle, and the stay-at-home order doesnt mean people cant stay active, according to Gore. He encourages people to seek out free YouTube exercise classes, and he notes that certain gyms are now offering video-based exercise programs to members. He also urges people to get outside for exercise as they are maintaining a safe distance.

For those trying to lose weight at this time, Gore emphasizes that diets such as intermittent fasting or the keto diet have the potential to be successful, but only if people are staying under the calorie goal.

Its all about getting calories under certain goal with whatever strategy works for you, he said. Some fasting works if youre able to limit your intake over a few hours and you can stay under your calorie goal doing that. If youre starving throughout the day and you overeat because youre so hungry, its not good strategy.

Sellersburg resident Casey Joy Schneider has worked as a personal trainer for about 16 years, and for seven years, she has owned Outlast Strength and Conditioning, a gym in Jeffersonville, with her husband. She said it is important to set daily goals for fitness and nutrition as people are stuck at home, such as drinking 100 ounces of water each day and exercising for 30 minutes.

She encourages people to enjoy nice weather by getting out for a run, walk or bicycle ride. If they are staying inside, they can use live workouts on social media she is offering free workouts during the pandemic available to people who send her a Facebook message, and there are plenty more out there, she said.

People could do basic exercises such as jabs, squats and kicks, and they might just march in place for 30 minutes while watching TV, Schneider said. For those interested in weightlifting, items such as bags of grout or other heavy objects could be used in place of weights.

Drinking plenty of water and getting enough sleep make people less likely to snack as much, she said. It also helps to keep track of how much you are eating.

Try to stick with the same habits youve done whether youre home or not, she said. If you are having problem with snacking, try to limit to one serving size and count it out. Maybe get a little plate or bowl instead of taking the entire bag to couch.

Janet Steffens, director at the Floyd County Purdue Extension, said meal planning at the beginning of the week can help people handle issues such as overeating during this time. She has recently been providing videos through the Purdue Extension on making meals amid the pandemic.

Thats one way to always use up food you have in the refrigerator or pantry and incorporate what you have in the meal plan, she said. Plan for breakfast, lunch and supper each day of the week, and also some planned snacks. When you write those out, set regular times for meals and snacks that should provide enough good nutrition, especially if it includes fruits, veggies and whole grains. If you include healthy foods, you should feel satisfied and not as tempted to grab something to eat.

Gina Brown, director of Let Us Learn in New Albany, has been teaching virtual cooking classes to encourage kids and families to make healthy food during the pandemic, and her videos have included lessons on making snacks such as hummus.

She usually tries to keep healthy foods such as produce in her house, and she encourages people to always have vegetables on hand, whether fresh or frozen. She also encourages healthy substitutes for snacks for example, you could substitute an unhealthy crunchy snack with roasted chickpeas seasoned with salt and spices, or you could eat an apple to fill you up.

Brown also advises people to keep themselves occupied to avoid eating out of boredom.

My thing is that Im not a stress eater, but a bored eater, and it helps just being able get up and move and maybe just get some water, she said.

Link:
Experts offer advice on healthy eating, exercise during pandemic - Evening News and Tribune

Kelli Thurston with Zonta member Karen Seary at this year's International Women's Day breakfast. Kelli said after her amazing weight loss she hopes to inspire other women who feel their life is spiralling out of control to seek help.

After years of being overweight, Bundaberg woman Kelli Thurston took back her life and achieved an astonishing 92kg turnaround.

Kelli is now less than half the woman she was 18 months ago.

She said the journey helped her to not only love herself again, but it gave back the strength she once had as a determined teenager.

I have been reflecting during these strange times and of course thinking a lot about my huge weight loss, the surgery and what it all means today, she said.

Kelli said some 30 years ago, when she was a naive young woman, she had fallen pregnant at 16 and chose to give her son up for adoption.

This left me feeling torn apart, ashamed, alone, fragile and very vulnerable, Kelli said.

Upon my return to school for Year 12, I was called into the principals office. She proceeded to tell me that I had been elected to be school captain but under the circumstances I would not be able to take on the role, but was to be a house captain instead.

In that moment I lost a little bit of myself.

Kelli said all her self-esteem, pride and any love she had for herself disappeared within seconds.

It wouldnt be until many, many, years later that I would fully understand the impact of that moment, she said.

I remember walking out of her office and bursting into tears, hiding and not telling a single soul about it until almost 25 years later.

Kelli Thurston's life changed at that moment and within three years she had left her busy city life in Sydney and moved to the country town of Walgett, where she worked for the Commonwealth Bank.

I was not afraid of change, I was used to it, she said.

My father was in the Army for 22 years and I had travelled Australia and lived overseas at a young age and my schooling amounted to 22 different education facilities during my education.

I loved the country life and living as part of a tiny community.

I left Sydney weighing still less than I do today and most definitely the fittest and strongest I have ever been.

Living in Sydney I played, refereed, umpired and trained for sport almost every single day before and after work.

I loved it. I lived for it. It was my socialisation. My drive. My freedom.

I didnt have to think about what I ate or drank as I burned it all off anyway.

Food was fuel and I didnt drink much alcohol as I was usually designated driver.

After moving to Walgett, Kellis life changed in ways she never stopped to think about until years later; she found almost all of her physical activities decreased and the most common way to socialise was sitting at the local watering hole and consuming alcohol.

It was the middle of summer, and for those who dont know Walgett that means temperatures in the high 40s plus, so beer and the air con at the pub became the norm, she said.

There was minimal sport to play unless you organised it yourself. No gym, not that I was much a gym goer anyway, and socialisation was a big part of the Walgett way of life.

My life just revolved around beer and socialising now instead of sport. I even worked nights at a local pub.

As her life continued, Kelli Thurston married and had twins, then two more beautiful children and that became her way of life.

I loved being a busy wife and mother, she said.

It gave me purpose and I belonged, but having four children under four and a husband who was away a great deal and no direct family to call on as they were all in Sydney, it was also a very isolating in parts.

My in-laws became my family and were a fantastic support and I will love them for that support forever.

Walgett became Kellis home but, as she said, in all the business of life, she found herself lost at times.

I had been lectured by my father not to put myself first before my children, she said.

So, I didnt. I just got on with life but sometimes it felt like I was simply just existing.

I never stopped to think about what I wanted and if I did it was quickly pushed aside by motherhood.

I was busy too busy to think about me, and the dark cloud of depression that was above me.

Moving forward 25 years, through a broken marriage, Kelli fell into a deep depression this added drastically to her massive weight gain.

I was very depressed, had gained a massive amount of weight and was starting to struggle, really struggle, she said.

I had always been strong, and my strength and determination always pushed me through, but now my health was starting to fail.

My body was tired and fatigued and I lacked any drive and hardly ever exercised.

The bigger I got the less I moved. Lacking nutrients, fitness and motivation and taking prescription medications to help and then another drug to mask the side effects.

It was getting hard to move, to stand, to walk, to get in and out of the car, to get on and off the toilet, in and out of a chair, if the chair could hold me. I was so ashamed.

As Kellis life spiralled out of control she said she started to realise if she didnt change her life she would soon die.

The final wake up for me was when, due to stopping my blood pressure medications, I had a frightening heart episode and an ultrasound showed fluid around my heart, Kelli said.

I couldnt walk more than a few metres without feeling like I was literally going to stop breathing.

It scared me. It was time to do something about my health. Not just my weight.

Now with a caring partner, and grandchildren who she wanted to watch grow and enjoy life with, Kelli said she made the decision to start loving and thinking about herself again. It was time to deal with her mental health.

My children were all adults and I had time to really reflect on what I needed to do and about what was holding me back it was time to face the demons, Kelli said.

Reaching out for support Kelli was able to change her thinking with the help of two close friends, her school friend Silv, and Jennifer a life coach.

Kelli said both women were essential parts of her journey towards first liking and eventually loving herself again; the intensive self-discovery sessions gave Kelli the ability to shift her thoughts and let go of so many things that she had hung onto for so long.

Things I didnt understand, things that were holding me back, she said.

It gave me the ability to see clearly and lift the fog. I became more focused on what I wanted.

What I needed most importantly was loving me for the first time in a very long time perhaps for the first time ever.

I had started the process of change and healing myself. I had time to myself to think and reflect. To cry and yell and scream. To forgive myself.

As Kellis mindset changed, she began to feel happy and whole again, but she said there was still the weight and associated health issues that she needed to deal with.

Celebrating her 50th birthday, surrounded by her family and friends, Kelli said she had a huge moment of awakening.

The final shift in my weight loss journey it was, no more excuses, no more being lazy, no one to blame, Kelli said.

I started looking into weight loss surgery; I researched the different types of surgery, the costs and the surgeons.

I joined a Facebook group and I discussed it with my partner Wayne, who, of course would become my biggest supporter through the tough parts after surgery, and I made the informed decision to go ahead.

The surgery appointment was locked in, and the process to shed as much weight as possible before the operation began.

I started my pre-op diet straight after new year 2019, as surgery was booked for 27 February 2019, Kelli said.

I stopped drinking alcohol and guided by a fantastic dietician I successfully lost 14 kilograms.

This diet regime would steer me through the tough post op period. The tough times.

Now just a little more than a year after her weight loss surgery, Kelli is a changed woman both physically and emotionally.

I have lost a staggering 92 kilograms but, most importantly, I have gained my health and my life back, she said.

I feel like the 20-year-old that drove to Walgett over 31 years ago but with all the wisdom and knowledge of a 51-year-old.

I now have so much love in my heart, for me and for the world around me.

Life is so different.

I no longer take prescribed medications. I no longer need bi-lateral knee replacements.

Moving around is so much easier. I fit in every chair I sit in with ease and without fear of breaking any.

I can walk into shops and buy clothes off the rack. I have dropped from a size 28-30 to a 12-16.

Kelli said she hopes her story will inspire others who feel their life is spiralling out of control to stop and act.

So, if I can inspire just one person, a friend, a loved one or a total stranger to lose weight and regain their health and well-being, by whatever means possible, then I will be happy, she said.

If I can inspire more, then I will be ecstatic.

As Kellis life changed, she built the confidence to not only love herself again but to become the local Shebah ride-share operator and today she inspires other women to love themselves again whilst promoting the city she loves and calls home.

Read the original:
Kelli less than half the woman she used to be - Bundaberg Now

Find all of our Student Opinion questions here.

In The Science of Helping Out Tara Parker-Pope argues, During a crisis, the people who cope best are those who help others. Does that concept resonate with you? Have you ever received any personal benefits by helping others?

Her article begins:

At a time when we are all experiencing an extraordinary level of stress, science offers a simple and effective way to bolster our own emotional health.

To help yourself, start by helping others.

Much of the scientific research on resilience which is our ability to bounce back from adversity has shown that having a sense of purpose, and giving support to others, has a significant impact on our well-being.

There is a lot of evidence that one of the best anti-anxiety medications available is generosity, said Adam Grant, an organizational psychologist at Wharton and author of Give and Take: A Revolutionary Approach to Success. The great thing about showing up for other people is that it doesnt have to cost a whole lot or anything at all, and it ends up being beneficial to the giver.

The article continues:

The challenge many of us are facing today is how to give support from a distance. Rules that require us to be physically apart during the pandemic mean that our traditional ways of volunteering in person are no longer possible. The good news is that the type of support that can be helpful to both giver and receiver can be given in a variety of small and big ways. It can include giving money or time to a cause. Or it can be as simple as a phone call, giving advice or just lending a listening ear.

In fact, the act of giving advice has been shown to be more beneficial than receiving it. In a series of studies of 2,274 people, researchers from the University of Pennsylvania and the University of Chicago found that after middle-school students mentored younger students about studying, they ended up spending more time on their own homework. Overweight people who counseled others on weight loss were more motivated to lose weight themselves.

During the current coronavirus crisis, have you heard about any acts of generosity?

Below are excerpts from three Times articles reporting on how people have tried to help out in their communities.

In This Brooklyn Landlord Just Canceled Rent for Hundreds of Tenants, Matthew Haag writes about Mario Salerno, an owner of 18 apartment buildings, who said he did not want renters to stress about their payment during the coronavirus pandemic":

He is likely forgoing hundreds of thousands of dollars in income by canceling April rent.

His only interest, he said, was in alleviating stress for his renters, even those who were still employed and now working from home.

My concern is everyones health, said Mr. Salerno, 59, whose rent gesture was first reported by the local news site Greenpointers.com. I told them just to look out for your neighbor and make sure that everyone has food on their table.

In He Beat Coronavirus. Now His Blood May Help Save Lives. Tracey Tully writes about Benjamin C. Planer, a New Jersey doctor who, upon recovering from the coronavirus, was found to have high levels of virus antibodies in his blood, which researchers at Hackensack University Medical Center plan to use to treat other patients:

At Hackensack, Dr. Planer, 58, has become known as the superdonor.

He and his family live in Teaneck, N.J., the hardest-hit town in the states hardest-hit county amid the outbreak. He, his wife and their 17-year-old son contracted the virus, and they all recovered after several days of experiencing relatively minor symptoms.

When his hospital asked for volunteers for a study of an emerging Covid-19 therapy, Dr. Planer was among the first to sign up. His blood carries an especially valuable quantity of antibodies, Dr. Michele Donato, the chief of stem cell transplantation and cellular therapy at John Theurer Cancer Center, part of Hackensack University Medical Center, said.

My body obviously had it, Dr. Planer said in an interview. My body responded. My immunity worked. And I hear that I made a lot of antibodies. I was very happy to hear that and very happy to share.

In In Praise of Quarantine Clapping, Amanda Hess chronicles her experiences with the communal applause that breaks out in her neighborhood every night for workers who put themselves at risk during the crisis:

Every night at 7, my Brooklyn neighborhood comes to life with the calculated whimsy of a cuckoo clock. It starts with a single neighbor clapping. Soon dozens more join in, throwing open their front doors or hanging from their windows to put their hands together and say wooooo. Perhaps 20 seconds into the proceedings, a man emerges from the garden apartment across from me, banging a pot with a spoon, and a woman appears on the stoop of the house next door, her spaniel barking helpfully at her side. Often there is a special guest: On a recent evening, a guy motored by on a delivery bike, a whistle blaring from between his lips. Its all over within five minutes.

The Clapping first spread through New York City on a Friday night in late March. Following similar gestures in Italy, India and Spain, the New York iteration was seeded by a strategic marketing firm and circulated over social media to thank workers on the front lines of the coronavirus outbreak. It was originally presented as a one-off event, and after that, residents were asked to repeat it once a week. But now we do it every single night.

The Clapping has surely been heard by doctors and nurses and E.M.T.s, by UPS workers and Instacart delivery people and the many other New Yorkers who are putting themselves at risk to protect their city. I live just a couple of blocks from the choked I.C.U. of the Brooklyn Hospital Center, and on Tuesday, firefighters lined up right outside the center to cheer the staff on.

But the more the ritual is repeated, the more it feels as if its for the rest of us, too. We used to go out to concerts or movies or plays and clap for the performances. Now the clapping is the performance. It is our regularly scheduled programming, live and in person when basically nothing else is.

Students, read one or more of the articles in their entirety, then tell us:

What acts of generosity have you heard about in your community or anywhere else in which someone has helped others during the coronavirus crisis? Who was on the receiving end of those acts? How do you think the person or people in the helping role also may have been helped by the experience?

What experiences have you had in your life with volunteering, donating or otherwise assisting others? Do you think the act of giving was beneficial to you in any way? If so, how?

Do you think there is truth in the adage its better to give than to receive? Explain.

What might someone who claps every night for workers at a nearby hospital have in common with a landlord who tells his tenants he wont collect their rent or a blood donor who donates plasma to try to help coronavirus victims?

The first article above mentions that while volunteering is difficult to do right now because of social distancing measures, you can still feel good by doing something as simple as a phone call, giving advice or just lending a listening ear. Have you done anything, no matter how small, to help others during the pandemic that also made you feel good? Explain.

Students 13 and older are invited to comment. All comments are moderated by the Learning Network staff, but please keep in mind that once your comment is accepted, it will be made public.

Continued here:
What Acts of Kindness Have You Heard About or Participated In During Coronavirus? - The New York Times

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To get advice from Prudie, send questions for publication toprudence@slate.com. (Questions may be edited.) Join the live chat every Monday at noon.Submit your questions and comments herebefore or during the live discussion. Or call the Dear Prudence podcast voicemail at 401-371-DEAR (3327) to hear your question answered on a future episode of the show.

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Dear Prudence,

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I am a 42-year-old woman. For most of my life, maintaining a stable weight hasnt been a problem. I exercise five days a week and generally eat healthy. My routine didnt change, but since I turned 40, Ive gained about 10 pounds a year. Ive tried everything but cant lose that weight unless I exercise every single day and keep to a very strict diet and eat the bare minimum of calories. Once I go back to my regular eating patterns, the weight comes back. I dont have any underlying medical conditions; my doctor says its just a slower metabolism that comes with age. I have tried every diet under the sun, every exercise, hired a trainer, done a prescription weight loss programnothing works. I was initially quite depressed about it, but I have recently come to the conclusion that this is me now, and I would rather live my life and be happy than miserable and dieting. The same exact thing happened to my mom around my age, so I suspect it may be hereditary.

The problem is my fianc. He is on me constantly to lose weight. I have explained the situation to him several times and even brought him to the doctors office with me. I keep food diaries. I know I am not overeating, but he is the kind of man that can give up chocolate for a week and lose 10 pounds. He does not understand. He frequently pulls up pictures from when we first met and says how nice I looked. I understand that I have put on 30 pounds since we started dating, he has every right to be upset, but I just dont think I can do what it takes to get back to being 30 pounds lighter. Should I be miserable and lose the weight to make him happy, or should I leave and find someone who will accept me as is?

No More Yo-Yo

It sounds like you already know the answer to your own question based on the way youve phrased it to me in the last line of your letter. Frankly, even if you didnt find someone else, I think being secure and happy on your own would be an improvement over a guy who constantly shoves old photos under your nose to remind you how disappointed he is in your metabolism and mere five-workouts-a-week regimen. I dont even agree that hes got a right to be upset with you for gaining weight, entering your 40s, and/or declining to make your dress size the No. 1 priority in your life, to the exclusion of any sense of moderation and pleasure. Once you reject the idea that he has every right to be angry with you for having a body that cant run solely on self-denial and punishment, I think the idea of leaving a man who makes you miserable will suddenly feel a lot more achievable.

Danny M. Lavery is joined by Matt Lubchansky onthis weeks episodeof the Dear Prudence podcast.

Subscribe to the Dear Prudence Podcast on Apple Podcasts, Spotify, Stitcher, or wherever you get your podcasts.

Dear Prudence,

I moved to a new country a few years ago and struggled to make new friends. Most of my friends here are white, while Im Black African, and we often struggle to find common ground. There have been difficult moments where someones touched my hair without permission or invited me to all-white events where Ive felt ignored and othered. In each case, Id bring up the issue carefully, and the women would apologize and promise to be more sensitive. Im now pregnant. My friends have been helpful and provided lots of advice and support. Some have even given me old maternity clothes, baby clothes, high chairs, and a crib mattress. But in more than a few instances, these hand-me-downs were damaged or badly stained. This has left me feeling torn between gratitude for their generosity and anger for what seems like a lack of consideration.

What should I do? I dont make nearly as much money as these women and have struggled to find full-time employment since I moved here. Im glad to be getting so many items that I would normally be unable to afford. But Im upset at what looks like another instance of my friends cluelessness. Is this a cultural thing Im being overly sensitive about? Or should I say something and risk another awkward conversation, where I will likely end up downplaying my feelings and soothing them so they dont feel bad about themselves? These women are otherwise sweet and are even planning a baby shower for me, so I dont want to risk alienating them.

Insensitive or Racist?

I dont know what country youre in now or what culture these white women belong to that might possibly provide useful context for the state of these hand-me-downs, so I wont try to speak to that. But you have every right to reject damaged or unusable gifts. Its one thing to accept a few slightly worn onesies and another to be expected to let your baby sleep on a torn, stained mattress. That doesnt mean you have to sign up for another draining round of explaining benevolent racism to your friends if you dont want to, especially if you worry it will end in another round of reassuring them that no, you dont think theyre bad people, that they had the absolute best of intentions, and and so on, ad infinitum.

All you have to do is let each gifter know that you appreciated her thoughtfulness but unfortunately wont be able to use the item because when you got home you realized it was damaged (or torn or stained), and would they like to have it back or would they prefer you just got rid of it for them? This doesnt offer them something to deny or argue about with you; its a simple statement of fact that their gift is unusable, while also offering them the polite cover of Im sure you had no ideaI didnt notice myself until I opened it up at home. If even that sounds like more effort than youd like to extend, you can just quietly get rid of whatever you cant use and make a list of what you still need for whoevers throwing the baby shower for you. I do hope youre able to lean on your extended social network, far away as they may be right now, so that you have at least some emotional support to fall back on if things with this particular group of women grow too fraught. And keep in mind that you are entitled to discuss your feelings about racism with them at any point. But if you decide youd rather preserve your energy for something else, or dont trust them to respond honestly and nondefensively, youre allowed to take a step back. Its not a question of being excessively or insufficiently sensitive. Its a question of how much you want to invest in these relationships and when you need to conserve your emotional resources.

Dear Prudence,

My roommate Claire originally seemed like a great fit, but it quickly turned into a mini-nightmare, from the relatively minor (left her dishes in the sink for days) to real problems (was a neglectful pet owner). I tried to resolve these issues multiple times, with no results. Finally, I mentioned the pet problems to our landlord, who said Claire needed to remove the animal from the premises. Claire packed up and moved to her parents within three days.

In the week since, Ive noticed that some of my cookware is missing. She denies taking it, but in the past she has bragged about shoplifting. Also, where else could a bunch of pans have gone? Im a grad student, and I could replace my cookware, but it would definitely hurt my budget. Meanwhile, the electric bill was in her name, and Im thinking about withholding the money it would cost to replace whats missing from what I repay her for the bill. Were talking about $50. It would be hard for either one of us to stomach but isnt going to make either of us homeless. Should I suck it up and pay her, or is it reasonable to withhold the money?

Roommate From Hell

The most important thing is to get the electric bill transferred to you or to open a new one at the same address in your name, if thats possible. As long as youre living somewhere that she can potentially get the electricity shut off due to nonpayment or vindictiveness or indifference, its best not to unnecessarily antagonize her. If you already have that sorted out or believe you can do so without her cooperation, and you want to let her know youre withholding your share of the electric bill to cover the cooking equipment she took with her, go for it. You dont have to phrase it as a question or something she needs to deny or admit to, just as a matter-of-fact transaction that balances out your shared expenses. The odds shes going to take you to small court over $50 is small, but thats something you should also take into consideration. If you think shed be willing to dig her heels in and make your life difficult over that $50, it might be easier to just swallow the expense and consider yourself well rid of her.

Catch up on this weeks Prudie.

My husband and I split up last year, and we have joint legal custody of our 13- and 15-year-old daughters. When theyre at their dads house, he lets them watch TV shows I believe are inappropriate for them:Sex and the City,Mindhunter, andGame of Thrones. He refuses to discuss this with me. What are my options?

Slate Plus members get extra questions, Prudie Uncensored with Nicole Cliffe, and full-length podcast episodes every week.

Read more from the original source:
My Fianc Keeps Showing Me Old Photos to Remind Me of My Weight Gain - Slate

The science behind weight loss and weight maintenance is not as complicated as it's perceived to be. Once a cricket fiend and now a certified personal trainer, spinning instructor and nutrition counselor, 24-year-old Abhisht Sharma tells us that what you eat or your daily diet contributes to 70 per cent of your fitness journey. The remaining 30 per cent is attributed to burning the excess fat from your body by exercising according to your body type.

Once you reach your weight loss goal, the next step is weight maintenance. This comes from consistency and persistence. But lets delve into that later. For now, well let Sharma share with us his journey from a cricketer to a fitness guru.

I realised I was obese for my body type at 84 kg. I was in the twelfth grade at the time," he says. "In my first year of college, I joined the cricket team. I loved the sport. It and my teammates helped me understand the importance of fitness. But I still lacked proper knowledge, he adds.

After playing cricket in college for a couple of years, I took it up professionally. By now, I had done my due diligence on eating right and working out for my bodys benefit, he explains.

QUICK READ: 8 Virat Kohli-approved workouts to help you lose weight & get fit, just like the Indian Skipper

He also states that even though he couldnt pursue playing cricket in the long run, he didnt give up on his routine and made a name for himself in the fitness industry after following the below mentioned 4-step plan to lose weight and get fit.

I weigh 71 kg now, and maintain a great physique. I was able to achieve this weight goal in a very healthy manner by following these 4 steps:

1. Setting a schedule

Setting a days plan is very important. It helps you stay focused on your priorities.

2. Strength training (for 4 days minimum)

Strength training or lifting weights increases your metabolic rate (number of calories you burn at rest) which helps you burn fat. It also helps build strength and stamina. Having said this, I am not saying that gymming is the only way to achieve this strength and stamina. You can find a routine that works for you. Gymming worked for me.

3. Cardio and mobility workouts (for 2 days)

Cardio is as important because you dont want to compromise on cardiovascular endurance as your body needs to be fit in every aspect.

4. Diet

Your daily diet contributes to 70 per cent of your fitness journey. The above is just 30 per cent. Trust me! You are what you eat. For me, this was mainly eating clean food and following the below diet plan.

Early Morning: A glass of warm water

Breakfast: 250ml milk with 20gm oats and 5 almonds (soaked overnight)

Midday: A handful of boiled chickpeas

Lunch: 1 small bowl of curd, 1 bowl dal, 1 cup greens, 2 rotis and 3 eggs (2 egg whites + 1 whole)

Post-lunch/Pre-workout: 1 bowl of fruits and a glass beetroot juice

Post-workout: 5 eggs and 100gm sweet potato

Evening Snacks: 2 eggs and 1 tbsp peanut butter

Dinner: 2 rotis, 150gm chicken/100gm fish/100gm paneer with flax seeds and a bowl of veggies

Consistency and persistence are my mantras. Even in quarantine you should be innovative and try doing exercises which at least get your heart rate up.

Follow a routine and dont get distracted, if you do, remember why you started and that there is no looking back!

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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See the original post:
Weight loss tips: How this fitness expert lost 13 kg and got ripped by following these 4 steps - GQ India

Kimberley Walsh is a popular singer, actor and television presenter. Recently, fans have noticed her shrinking waistline and she previously revealed a three stone weight loss. What diet and exercise plan did she follow?

Rather than focusing on what she ate, the singer previously explained watching how much she ate helped her tone up.

She has opened up about her love of SlimFast products and credited them for being high in protein and low in calories.

Kimberley told Fit & Well: "The shakes are great when Im working out because theyre high in protein. I always thought Id struggle with a diet plan that only has sweet food.

"SlimFast snacks suit me because there are savoury options. My favourite is the Spicy Thai Noodles, at only 70 calories."

DON'T MISS

As well as watching how much she eats, the Girls Aloud star will substitute high carb foods, such as pasta, for healthy spiralized vegetables.

Keeping fit is clearly a big part of her life and Kimberley has been recently staying in shape with home workouts.

In a post shared on Instagram, the mother-of-two said she was following workouts by the Body Coach Joe Wicks.

The caption read: "Shout out to @thebodycoach for working out with us all every morning! This is pretty much how it goes down in our household, slightly chaotic yes but we get it done.

"Its great to have a bit of routine and something to focus on to set us up for the day.

"Especially on those days where I have zero motivation but know I need to find some for the kids."

She has also credited pilates for toning up her famously slim waistline.

In particular, the pop star likes to take part in zero gravity pilates which focuses on low-impact moves to tone the body.

"Ive been doing zero gravity pilates which is a tame version, its hard strength wise, for me thats really good, to feel strong, Ive never been great at cardio," she told The Sun.

Kimberley is also a regular on stage and has starred in a selection of broadway productions.

She is sure to stay fit while taking part in dance rehearsals for shows.

The singer appears to have kept an active lifestyle which has helped her stay in shape.

Since initially losing weight, the singer has managed to stay slim and healthy with a sensible eating and exercise regime.

View original post here:
Kimberley Walsh weight loss: Singer shed three stone and toned slim waist with this diet - Express

you Know that? Since few weeks the display has been stagnating on your balance, although you follow the well-intentioned advice, and plenty of vegetables to eat? This could be due to the wrong vegetables of choice. Because, as American scientists from the Harvard T. H. Chan School of Public Health have found in a study, there are vegetables that can sabotage your diet.

This vegetable you should avoid

For your knowledge, the scientists have monitored for 24 years, more than 133,000 men and women. Only data on the diet of the study participants were not collected, but also to their physical activity recorded. In principle, this large-scale study confirms: increased vegetable consumption helps weight loss. Who was, however, mainly on starchy vegetables like Corn, peas and potatoes, declined to instead.

theres No question that These varieties are naturally healthy and rich in vitamins, minerals and trace elements but for successful weight control, they are less suitable. Instead, most of the weight was lost with vegetables such as broccoli and Brussels sprouts.

tip: less starch, more fiber

The reason the scientists see in the glycemic load and the content of ballast substances. In clear text: vegetables that contain little starch and a high proportion of indigestible fibrous materials, are best for losing weight. However, ensure varieties are the poor in fiber and rich in carbohydrates are more likely to for an increase in weight.

In the case of starch is a multiple sugar, i.e. carbohydrates, such as those found in white bread. Let the blood sugar is first sharply rise and then rapidly fall off. The result is cravings are. Fiber make, however, long tired of and ensure that of carbs to shoot so quickly into the blood.

conclusion: The mix is important. During your diet, you should keep in the selection of the vegetables in both the starch content and the amount of fiber in the eye. In the FOCUS Online/Wochit In the

*The post What vegetables help you lose weight and which hinder it will be released by GQ. Contact with the executives here.

GQ

Originally posted here:
According to the Harvard study: What vegetables help you lose weight and which it is more likely increases - The KXAN 36 News

A WOMAN who lost half her body weight in eight months in a bid to get pregnant was left needing therapy, because she hated being thin.

Five foot tall hairdresser Zebe Voicu, of Redbridge, East London, was told she wouldnt be able to conceive when she ballooned to 15 stone and a size 20 - after eating giant portions of chicken kebabs and chips every night.

6

The 34-year-old turned to junk food after failing to become pregnant with husband Adi, 38, but her GP said she'd need to lose weight if she wanted to become a mum.

Zebe decided to get a gastric sleeve but her BMI wasn't high enough for an NHS op, so she flew to Romania and paid 6,500 to have three quarters of her stomach surgically removed.

Over the next eight months, she shed seven-and-a-half stone but was left wishing she was still fat.

Speaking exclusively to Fabulous, Zebe said: "I went from a size 20 down to size 4 and didnt even recognise myself. I couldnt connect who I saw in the mirror with who I was now.

6

"Id cry to my husband and say I wanted to get fat again because I preferred the way I looked before.

"I loved being a size 20 as it fitted my personality. I was so bubbly and chatty being bigger and I lost all that after the operation.

"I only agreed to have the operation so that I could lose weight and have a baby. But that didnt happen so I wondered why Id put myself through all that pain."

6

Zebe started having therapy to come to terms with her new look and failing to conceive.

She saw a counsellor once-a-week for 18 months, before finally accepting the person she saw in the mirror.

When people see me now they tell me I have a body to die for, but they don't know everything I've been through

She said: "Its only now after a year-and-a-half of therapy that I have learnt to like how I look.

"I can see the benefit of losing weight even if I havent managed to get pregnant."

Pregnancy and obesity: the facts

If you have a BMI of 30 or above before becoming pregnant, you are medically classed as obese.

Being obese reduces your body's natural ability to ovulate and may lower your chances of getting pregnant through treatment like IVF.

If you do fall pregnant, obesity increases your chances of gestational diabetes three-fold, as well as your risk of miscarriage, high blood pressure, pre-eclampsia, post-partum haemorrhage and having a baby weighing more than 4kg.

It can increase your baby's risk of being born prematurely, stillborn or with a condition like spina bifida.

You are also more likely to need intervention during childbirth - including forceps, ventouse delivery or a C-section.

But it's not safe to try and lose weight while pregnant, instead focus on eating healthily and doing exercise like swimming and walking.

You should ideally try to lose weight before falling pregnant.

Zebe, who has six sisters and three brothers, had always wanted a large family of her own, and vowed to start trying as soon as she married Adi aged 21.

She was a slim size 10 but, as each month passed without falling pregnant, she began comfort-eating - piling on 5st in a year.

She said: "I was turning to food to fill me emotionally as I was devastated at the thought of not having a baby or being a mother."

6

6

After continuously trying for a baby for over a year, Zebe was told she was infertile due to her size, and that her only chance of becoming pregnant would be to drastically lose weight and change her lifestyle.

But even though she was classified as clinically obese by her GP, she didnt qualify for a gastic sleeve operation on the NHS as her BMI was 38 - two below the necessary 40.

Instead she flew to a private clinic in Constanta, Romania, in 2017, and had 75 percent of her stomach removed, including the area which produces the hormone that stimulates hunger.

After the surgery, Zebe saw the weight drop off, losing a stone every month.

In the salon, we always had biscuits lying around to give to clients and I could easily eat ten in one minute

"I was shocked," she said. "I was determined to lose weight but I never thought Id lose that much that quickly.

"I guessed Id lose a couple of pounds at first, so I wasnt mentally prepared to see myself change so much.

"When Id lost half my body weight I couldnt even recognise myself anymore. It wasnt just the way I looked, it was my personality, too.

"After the operation I was miserable all the time. Having therapy helped me to manage my emotions as I accepted the new, thin me."

6

Working 13-hour days as a hairdresser, Zebe would gorge on biscuits all day, before scoffing a takeaway for three for dinner.

She said: "Id never have breakfast. I'd just snack on tea and biscuits throughout the day.

"In the salon, we always had biscuits lying around to give to clients and I could easily eat ten in one minute.

"My favourite were chocolate digestives and the Lotus caramelised biscuits.

When she got home, Zebe would order a takeaway of chicken kebab and chips meant to serve three people - and eat the whole thing.

But after her op, she could only drink liquids for three weeks, followed by food mashed into paste for a further three weeks.

Zebe's diet

BEFORE

Breakfast: Packet of chocolate digestive or Lotus caramelised biscuits which she grazed on throughout the day

Lunch: More biscuits

Dinner: Takeaway kebab and chips - enough for three people

Snacks: Fried food and chocolate

AFTER

Breakfast: Two poached eggs with half a sausage or smoked salmon and two Ryvitas

Lunch: Salad with grilled chicken or fish

Chicken noodle soup

Meatball soup with carrot and potato

Greek salad without olive oil or olives

Dinner: Stew made with dumplings

Chicken and vegetables

Avoids: Anything fried

Now she can stomach three meals-a-day, but they must only weigh 250g each.

She said: "I have to be really strict and measure everything out. For breakfast I have two poached eggs with two pieces of Ryvita or poached eggs and smoked salmon.

"For lunch, I love to have salads with grilled chicken, or fish and soups with carrot and potato, or chicken and noodles.

"For dinner, I cook a stew with lots of vegetables and chicken. I can eat anything thats cooked in the oven, grilled or boiled, but nothing cooked in a frying pan."

She never feels hungry and is showered with compliments, but Zebe is still desperate for a baby.

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Doctors havent found a reason why she cant conceive, so the couple are still trying.

"When people see me now they tell me I have a body to die for," she said, "but they dont know everything that Ive been through over the past three years.

"Its taken me a while to come to terms with my new body and not being a mother. I dont know if it will ever happen but Im finally happy in my own skin."

We previously reported on a woman who was fat-shamed by her date - but got her revenge by losing 5 stone and rejecting him.

Link:
Weight loss: I shed half my weight in 8 months to be a mum but still couldnt get pregnant and hated not b - The Sun

Let's look at life-changing habits of some people after one month of lockdown due to the virus pandemic, which yielded either positive or negative results:

Losing weight

Jem Chua

1. How much weight did you lose?

I lost 2.3kg (5 lbs)

2. Why do you think you lost weight?

I workout 4 to 5 times a week in quarantine compared to my normal of 3 to 4 times a week. I was also snacking less since there's no more temptation from officemates who love to snack!

Now, I'm mostly eating home-cooked meals since we only take out 1 or 2 times a week when we're craving for something or when my mom's lazy to cook. I only eat rice when ulam (viand) really calls for it and I've been sleeping for 8 hours compared to my usual 4 to 5 hours.

3. After quarantine, what will you do about it?

I will try to sustain a 4 to 5 times workout schedule after the quarantine. I will make up for my lost sessions with The Movement Studio and Planaforma because I really miss them.

I can limit my rice intake too, since I realized that I don't need to eat a lot of rice to get full. I will also eat out less, but maybe after I satisfy my cravings from this lockdown hehe.

Choi Co

1. How much weight did you lose?

I lost 3.6 kg (8 lbs).

2. Why do you think you lost weight?

It was a combination of exercise and diet (but not intentionally) because of quarantine.

I had less snacks because I used to have merienda (snacks) almost two times a day at work. I also did the Chloe Ting workout programs which were pretty intense, so I workout everyday and strictly eat 3 times a day only.

A solution to my sugar cravings was to switch candy, chocolate or cake with half a glass of Gatorade. It's still sweet, but it has less calories. Through this, I didn't feel so deprived of sweets.

3. After quarantine, what will you do about it?

I wanna continue my weight loss and convert fat to muscle. I also want to try and have less sweets.

I also realized that my snacking is related to stress, so I'm planning to have healthier snacks on my work shelf too.

Marco Javier

1. How much weight did you lose?

I lost a little under 3kg or 6 lbs so far.

2. Why do you think you lost weight?

I lost weight because I haven't been able to eat properly due to my new sleeping cycle. I sleep at 3 am and wake up at 11 am or 12 noon and since I work in the government, I was dealing with very urgent tasks for the past week and there's a lack of time to meal prep.

As a result, I've only been eating once or twice a day for the past week.

I think I'm also losing muscle built up from my consistent cardio routine. I haven't exercised at all since the enhanced community quarantine started.

3. After quarantine, what will you do about it?

I just want to get back to my exercise routine! Not really focused on the number on the scale at this point.

Gaining weight

Kim Uy

1. How much weight did you gain?

I gained almost 2 kg or over 3 lbs.

2. Why do you think you gained weight?

I started working out during the ECQ ,since I wanted to become fit and Ive been wanting to have an active lifestyle ever since I retired from swimming. I was gaining mostly muscle.

3. After quarantine, what will you do about it?

If time permits, I'd still love to continue doing home workouts everyday and Id love to join yoga and pilates classes every weekend next time.

Kevin Hapal

1. How much weight did you gain?

I have already gained almost 2 kg (4.4 lbs) this quarantine

2. Why do you think you gained weight?

Because Im lazy, char! The main reason I think is food Ive been eating a lot more often than Im used to. Part of it is just because Im bored out of my mind (or maybe its the stress), so Im craving for something to chew on most of the time.

Also, before the quarantine, Im outside for most of the day, so I eat out, which somehow limits my eating. But now Im at home with a well-stocked refrigerator because its better to buy groceries in bulk these days and theres almost always something to munch on.

It also doesnt help that the grocery store near my place runs out of fresh produce fast, so its not easy to make more balanced meals even if I try.

Then of course, theres the fact that I dont move around as much as before. I dont consider myself an active or fit person, but I at least get to walk to work or hit the gym before the quarantine.

This time, Im lying on my bed for most of my day, even while working (lets not pretend Im the only person who does this).

I tried to buy some home workout tools, but its really hard to motivate yourself to work out here when youre not used to it. Its like my brain is wired to sleep and be lazy whenever Im at home.

I envy people who can work out anywhere because changing my daily routine proved to be quite hard for me.

3. After quarantine, what will you do about it?

I will probably (try to) go on a diet and eat healthier food again but thats maybe a week or two after the quarantine. I need to get my post-lockdown samgpyeoupsal and ramen first.

Just being realistic. I dont think I can will myself to skip eating my favorite comfort foods after being stuck at home for more than a month. I deserve it, we all do.

But yes, Ill be a slave to the gym when the dust settles. Ive never felt as unhealthy. Im afraid if COVID-19 doesnt kill me, extra servings of rice will. Rappler.com

Read more here:
After 1 month of lockdown, who lost and gained weight? - Rappler

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