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BELLEVUE, Wash. It's a workout where getting your kicks is easy to do.

"This is just a way to clear your mind for one hour and to be able to release that stress and let your aggression out," said Sheila Kim, owner of JabX Kickboxing in Bellevue.

Kim discovered the sport years ago when she was searching for a new way to workout.

"It was such a great workout. I was getting results really fast. And not only that I was having fun with the workout," said Kim.

Don't let the name fool you. Kickboxing works much more than just your legs.

"When people ask, I just want to work on this part of my body, well you're going to get a full-body workout, said Kim. "Every day the workout is different, that means the warmups are different, the rounds are different. It is meant for everybody because you can modify the workout as much as you need and we can also intensify the workout as much as you need."

The intensity kickboxing brings out can lead to your weight coming down.

"An average person can burn anywhere from about 400 calories to all the way up to 1000 calories."

For clients like Cindy Gilmore and Theresa Schmitz, kickboxing is a knockout workout.

"I've lost weight. And I feel good. And I'm a lot stronger," said Gilmore. "I've lost a ton of weight coming here. Over that last couple of years, I've lost 30 pounds," said Schmitz.

But the changes kickboxing can bring dont end with your body.

"Once they start to see this change their confidence level goes up, said Kim. "A lot of women think this is a very man dominated sport, it's really not, it's really meant for everybody. And there's nothing better than being a strong woman."

With fists, feet, and fun, JabX Kickboxing wants to land the perfect combination

You can check out JabX Kickboxing and a bunch of other great workouts in the January issue of 425 Magazine.

Sponsored by 425 Magazine.

KING 5's Evening celebrates the Northwest. Contact us: Facebook, Twitter, Instagram, Email.

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Lose weight and gain confidence through kickboxing - KING5.com

At the peak of our latest diet boom, new data published in the American Journal of Clinical Nutrition has officially backed a horse.

After an in-depth analysis of 250 participants, the researchers determined that overweight adults who adhere to the Mediterranean diet, intermittent fasting or the Paleo diet will lose weight fairly quickly and reap profound health benefitsparticularly ones pertaining to cellular vascular health. Of the three diets explored in the report The Mediterranean diet proved to be the most sustainable.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches the best diet is the one that includes healthy foods and suits the individual,said the studys co-lead author Melyssa Roy, Research Fellow at the University of Otago in New Zealand.

Over the course of the study period (12 months), 54% of the 250 participants chose intermittent fasting, 27% chose the Mediterranean diet and 18% chose the Paleo diet.

Participants who fasted lost a little more than eight and a half pounds on average, participants who followed the Mediterranean diet lost a little more than six and half pounds on average, and the median amount that participants who adhered to the Paleo diet lost was just under four pounds.

In addition to losing weight relatively quickly all of the diets studied except the Paleo diet produced sizable reductions in blood pressure and blood sugar levels.

Although the difference in time-lapsed wasnt all that dramatic for subjects who chose to fast over the ones who opted for the Mediterranean diet, more individuals who adhered to the latter stuck with it after the initial study period ended. The results showed people found the Mediterranean diet to be the easiest to adhere to, explained co-lead author Michelle Jospe, a Postdoctoral Fellow at the University of Otago.

Fifty-seven percent of participants kept on with the Mediterranean diet after 12 months, 54% continued to fast and 35% remained on the Paleo diet.

All of the diets examined can be followed in a number of different ways. In this particular study, interment fasting required female followers to consume no more than 500 calories on two selected days per week, while men were permitted to limit their calorie intake to 600 alongside the same time rubric.

Participants who took up the Mediterranean regimen formulated meals that incorporated fruits, vegetables, wholegrain bread and cereals, legumes, nuts, seeds, and olive oil with limited amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Typically the Paleo diet excludes dairy, grains, and legumes however, the version of the diet employed in the study permitted one daily serving of legumes and one daily serving of grain-based foods. Other than those two modifications participants were advised to consume plenty of fruits and vegetables, animal proteins, nuts, coconut products and extra-virgin olive oil.

The authors implemented these changes in order to determine how effective each regimen was in a real-world setting when adopted by average low-income to middle-class individuals.

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Study reveals the best diet for actually losing weight and keeping it off - Ladders

MOST people think losing weight involves gruelling sessions in the gym and a rigorous diet.

However, blitzing body fat doesn't need to be as taxing as this - and extreme weight loss regimes actually rarely keep the kilos at bay in the long term.

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Instead, there are several ways you can blitz body fat fast - without having to work too hard or stepping foot into a busy and expensive gym.

Here, we take you through some of the main ways you can maximise your weight loss this year...

If your gym membership expired in 2019, then don't worry about renewing it.

There are plenty of other ways you can get in shape without being shut away in a stuffy gym - you just need to make sure you're raising your heart rate.

In particular, running is possibly one of the best forms of exercise out there - and it burns more calories than most other forms of fitness with the average person burning between 80 to 140 calories in just one mile.

On top of this, it's free and you can do it anywhere, with friends and family.

Olympic runner Jo Pavey recommends people new to running take their time and aren't frightened by the fact they might not be able to run very far at first.

She said: "You don't need to keep running, you can maybe try and jog for a couple of minutes, walk for a couple of minutes, jog for a couple of minutes and gradually build up your confidence."

There is a lot of conflicting information out there surrounding diets and what people should and shouldn't be eating.

In particular, many people claim cutting out carbs or fats out of your diet will help you lose weight.

Despite this, top dietitians say keeping your diet simple and eating a range of different foods is actually more effective at helping people keep the weight off.

Registered dietitian Helen Bond told The Sun: "Cutting out carbslike bread, rice, pasta and removing a whole food group without any medical need means that most people who go on alowcarbdiet will lose weight, and very quickly.

Carbs are a key part of a healthy balance diet

"But the majority of the weight loss comes from the loss of water and muscle, notfat which is what you need to keep the weight off.

"Carbs are a key part of a healthy balance diet and bring with them B vitamins for energy and fibre for a healthy gut.

"Carbs and fibre are also the food for our gut microbes which new research also links to better weight and health overall."

Results NEVER happen over night, it takes time - so don't beat yourself up if you don't see yourself losing weight straightaway.

Blitzing body fat and keeping it off goes far beyond what happens in just a couple of weeks.

Congratulate yourself when you make achievements and keep reminding yourself that more will follow if you keep it going.

The hamster wheel of life work, eat, sleep, repeat can leave many feeling stressed but a hectic lifestyle could also lead to you piling on excess weight too.

The stress hormone, cortisol aside, stress actuallymakes it way harder for you to say "no"to booze and biscuits.

Scientists from UNSW have been working out why it's so hard to ignore unhealthy foods.

Top tips on how to relax

They found that feeling stressed, tired or overworked makes it almost impossible to ignore cues that signal something rewarding - like unhealthy food.

If you are experiencing stress, then you need to remove yourself from situations where you're likely to be tempted to give in to your weakness.

Tracking the food your eating is key when it comes to blitzing body fat.

A 2019 study even revealed that people who tracked their food daily using a fitness app lost the mostweightcompared to those who used the app less diligently.

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

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

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated.

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

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Weight loss: Dont bother with the gym and keep your diet simple 6 tips to burn fat faster - The Sun

Low-carb diets are a popular choice for dropping pounds, and with good reason. "A low-carb diet can be an effective approach for weight loss, especially if someone's diet is high in refined grains, starch, sugar, and processed foods," said Beth Bluestone, RD, LD, a registered dietitian with the Cleveland Clinic. To be clear, we're talking about low-carb here, not the ketogenic diet, which is low in carbohydrates, but with the goal of putting your body into ketosis. You can read more about what the keto diet entails here.

Low-carb diets "can take many different forms," Beth told POPSUGAR. She noted that a low-carb eating plan typically emphasizes vegetables, fiber, lean protein, healthy fats, and no added sugar. The amount of carbs you'll eat depends on your individual needs, but "I typically look at the percent of total calories coming from carbohydrates," Beth said. "It could take some tweaking to find the right number that works for someone." (Here's a low-carb equation to use as a starting point.)

So what do you do if you've calculated your daily carbohydrate budget, have stuck with it faithfully, and you still aren't losing weight (or are even gaining)? There are a number of factors that might contribute, but Beth listed a few common ones to watch out for.

Look closely at your low-carb diet to learn why you're not seeing weight-loss results. Beth recommended meeting with a registered dietitian, who can help you analyze your diet and come up with a weight-loss plan that will work for you. To get a head start on your own, she suggested keeping a food log or journal. This can help you see what exactly you're eating and help you change your approach.

While a low-carb diet can be an effective weight-loss strategy, Beth emphasized that it's not just about cutting your overall carbs; you also want to choose the healthiest kinds of carbs and foods in general. "Think about choosing foods that provide more nutritional value, fiber, vitamins, minerals, and protein," she said. "Moving away from packaged and processed food alone can help facilitate weight loss."

Want to try low-carb for yourself? Here's everything you can eat on a low-carb diet (good news: it's a lot!) and a low-carb eating plan to get you started.

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3 Reasons Why You're Not Losing Weight on a Low-Carb Diet, According to a Dietitian - POPSUGAR

At the start of the new year, many consumers pledge to lose weight as a way to boost their health; however, keeping the weight off can be very difficult.

Now, researchers from California Polytechnic State University have found that the key to keeping weight off is to be strategic about the process. Their study proved that maintaining weight loss is easier when consumers choose healthier foods, track their food intake, and allow themselves to feel encouraged by their progress.

People who maintained their successful weight loss the longest reported greater frequency and repetition in healthy eating choices, said researcher Suzanne Phelan. Healthier choices also became more automatic the longer people continued to make those choices. These findings are encouraging for those working at weight loss maintenance. Over time, weight loss maintenance may become easier, requiring less intentional effort.

The researchers went straight to the source for this study by evaluating the habits of those who have successfully lost weight and kept it off. The team compared these consumers to those who have struggled to lose a significant amount of weight for over five years.

Participants completed surveys tracking their typical weight loss behaviors, as well as what they did to try to keep the weight off.

After tracking over 50 behaviors and strategies for weight loss maintenance, the researchers found that three were the most common among the participants who were successful in their weight loss process: tracking food, choosing healthy foods, and maintaining a positive attitude.

Keeping a record of food eaten throughout the day helps keep consumers accountable for their choices. With a countless number of free apps available on smartphones, tracking food has become easier than ever.

Healthy eating and a positive attitude go hand-in-hand, as recent studies have found that when consumers make healthier choices, it benefits them both physically and mentally.

Losing weight can be a difficult process, but the researchers want to encourage consumers to stay the course. The longer these habits are put into practice, the more natural they become in day-to-day life. When that happens, consumers will see better weight loss outcomes.

Successful weight loss is associated with a variety of health benefits, said Phelan. The improved quality of life observed among the successful weight losers in this study may serve as an important motivator for people working at long-term weight management.

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Maintaining weight loss is possible with the right strategies, experts say - ConsumerAffairs

Is your new year's resolution is to lose belly fat and get fit? Although there's no magic bullet, there are ways to burn belly fat (or 'lose weight' as we used to call it) that are tried, trusted and true. That doesn't make them easy or quick, and this is not about telling you how to get a six pack although we have plenty of articles on that topic. No, this is just about having a healthy lifestyle and feeling comfortable with the girth of your stomach.

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

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

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

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

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

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

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

Oh, and staying hydrated is crucial, as well

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

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

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

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

OXO Good Grips spiraliser | was 14.99 | now 11.60 on AmazonHand-held spiralisers can suffer from a teeny weeny little problem: if youre not careful you can end up spiralising your own flesh. The Good Grips spiraliser solves that by having a plastic food holder that you can use instead of having your fingers anywhere near the blades.If youre only spiralising for yourself its a simple and effective tool. Its dishwasher safe and easy to clean in the sink too.View Deal

Spiralizing vegetables is a great alternative to pasta

(Image credit: Flickr)

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

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

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

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

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

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

(Image credit: Getty Images)

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

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

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

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

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

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

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

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

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use. Check out our choice below: the PowerDot 2.0, a smart muscle stimulating solution you can control from your phone.

(Image credit: Sixpad)

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

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

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

(Image credit: Taco Fleur from Pixabay)

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

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

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

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

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

Find out more about heart rate zone training

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

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

Dead set on having chips? Mitigate the damage with an air fryer

(Image credit: Future)

Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

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

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

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

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

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

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

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How to lose belly fat: burn fat and reveal your abs in 2020 with these 6 techniques - T3

Weight loss isnt easy, but one woman found a diet plan that worked for her. Michelle Thackray was inspired to lose weight after seeing her wedding pictures. The homecare assistant from Leeds was shocked when she looked larger than she expected in her dress.

When she stepped on the scales she weighed 21st 7lbs.

After being diagnosed underactive thyroid a condition which causes weight gain, tiredness and muscle aches - Michelle accepted the condition might cause some weight gain.

However, it wasnt until she received her wedding photos from her photographer that she realised just how much weight her condition had caused her to pile on.

Michelle said: I felt a million dollars on my wedding day. But as soon as I got the photos back and actually saw how large I had become, the shock and pure disgust set in. I was absolutely mortified.

Like most women, Id spent so long planning my perfect day and spent many weekends looking for my dream dress. When I found it, I didnt think twice about the fact that I was buying it in a size 24 - I thought I looked great. Then the horror set in once the photos arrived. From that moment, I knew that something had to change.

READ MORE: How to live longer: Five habits you need to eliminate to increase your life expectancy

So, how did Michelle manage to slim down, even with her condition?

She used the Terri Ann 123 Diet Plan, which was created by founder Terri Ann Nunns in 2011.

The diet is made up of three stages. The first stage, the 10-day boost, sees users limit their intake of starchy carbohydrates and boost their intake of protein, vegetables and healthy fats to kick start weight loss.

In stage 2, fruit is reintroduced and intake of starchy carbohydrates boosted before stage 3, which aims to keep weight loss moving by limiting starchy carbohydrates once again, but allowing users to still enjoy fruit.

Before the diet, Michelle would eat huge portions of food, with meals consisting mainly of carbohydrates. Her job as a carer also meant long days with little time for breaks, meaning convenience foods became the norm. Michelle said: The hardest part of the diet was having to reduce my intake of carbs. Before, I wouldnt think twice about eating bread with nearly every meal.

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My job also definitely played a part. Whenever I managed to take a break at work I would literally eat anything I could get my hands on at a nearby shop which was usually crisps, chocolate and a pre packed sandwich or something from a fast food drive-through.

The days were really long, sometimes from 7am-10pm, so when I did get home I could never be bothered to cook and would to turn to takeaways as an easy fix.

Michelle has lost 8st 3lbs and dropped from a size 24 to a size 14/16 in just two years.

She now enjoys three healthy and nutritious meals a day alongside snacks that are perfect to keep her going in her busy job. She says: Whenever I went on a diet in the past, I would quickly get bored of the bland food and would end up putting all the weight back on and more. Sticking to the Terri-Ann diet plan has been easy as it allows me to be creative with what I eat.

Michelle has found being part of a community has helped her to stick to her new lifestyle.

She said: I dread to think how my mobility would be if I hadnt found this plan and lost the weight. Its given me my confidence back and I now enjoy taking time to get ready and spending money shopping instead of just ordering clothes from a catalogue for larger women and hoping they fit!

I still have my nights out with the girls and cheat days, but through the plan Ive learnt not to beat myself up about it. Its so easy to stay on track and still enjoy yourself.

Another diet plan that can help you slim down has been credited with helping to burn belly fat fast.

The intermittent fasting diet plan will see dieters restrict how much they eat in a bid to burn fat.

Corin Sadler, nutritional therapist and product developer at Higher Nature, explained.

He told Express.co.uk: Research suggests with no change at all to diet, i.e. the same amount of calories, simply delaying breakfast by 90 minutes and having dinner 90 minutes earlier might have an effect on dietary intake, body composition and risk markers for diabetes and heart disease.

Those who changed their mealtimes were found to have eaten less food overall than the control group and lost an average of two percent body fat than those left to eat at unrestricted times.

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Weight loss diet plan woman used to lose 8st in two years revealed - how did she do it? - Express

Jessica Simpsons weight struggles have been well-documented, but for the first time shes admitting that she relied on diet pills to stay trim and started taking them when after a music executive told her she was overweight.

In yet another excerpt from her upcoming memoir, Open Book, Simpson recounts meeting then-Sony Music Entertainment honcho Tommy Mottola when she was a 17-year-old aspiring singer. She said he wanted to sign me, which she was over the moon about. "And then he said, 'You gotta lose 15 pounds.'"

Simpson, who hadnt yet graduated high school, recalled thinking, "What? I was five-foot-three and weighed 118." She said star maker Mottola told her, "That's what it will take to be Jessica Simpson."

Hoping he would help her the way he did superstars Mariah Carey, Celine Dion and Jennifer Lopez, Simpson said she "immediately went on a strict diet, and started taking diet pills, which I would do for the next 20 years, meaning she finally stopped taking them some time after going into recovery for alcohol and pill addiction in November 2017.

While Simpson did drop the weight she was asked to shed, she was starving. It also was harmful to her self-image, resulting in her calling herself horrible names.

"I started to hear voices when I was alone at night, waiting for the sleeping pill to kick in: 'Do more sit-ups, fat ass, she remembered thinking. "By the time we got to the release of my second album's first single, 'Irresistible,' I was down to 103 pounds. Everyone went on about how great I looked, but I couldn't enjoy it because I was so freaking hungry."

Read more: Jessica Simpson goes public with addiction

Simpson said another directive of the label was to "show more skin."

Yahoos attempts to reach Mottola, who now heads Mottola Media Group, were not immediately successful.

In a 2009 Vanity Fair story about Simpson, both Mottola and Simpson spoke about their initial meeting. It took place in July 1997 and Simpson said she was excited not just to potentially ink her first major record deal but because Mottola was married to Carey, who was one of her favourite artists. (Mottola and Carey had a bitter split the next year. In his 2013 memoir, he apologised to Carey for being controlling and obsessive toward her but said, it was part of the reason for her success.) The music exec didnt hide that Simpsons looks played a part in signing her to Sonys Columbia division.

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She had a great little look and a great attitude, a fresh new face, and something a bit different than Britney [Spears] and all of them, he told the magazine. She could actually sing.

The VF article also makes it clear why Simpson kept secretly popping diet pills for two decades. The article was all about whether she could reinvent herself after two box office flops, an unpopular country music album and especially after being photographed looking fat in mom jeans.

The writer talked about it being a danger sign that pictures turned up in the tabloids that showed the starlet, onstage, looking less than slender, holding the microphone like a turkey leg, and wearing the jeans she was mercilessly ridiculed for. (Fun fact: The jeans were a size 4.)

The interviewer went on to describe Simpson who details in her memoir how she became addicted to alcohol by using it to mask her anxiety as nervous saying her hands trembled and detailed how she ordered a glass of Pinot Grigio. It seemed to calm her. She didnt want to talk about her weight, so, of course, thats all I could think of it gilded each question in my mind: What are you working on now [that youre fat]? Do you see yourself as part of a class, with Christina and Britney [or are you too fat]?

The interviewer also noted Simpsons extra pounds had gone back to wherever they came from, existing only in a few dated pictures on the Internet. Jessica was skinny again.

Simpsons weight struggles have been a narrative throughout her career. Her body was celebrated when she rocked those Daisy Dukes in the 2005 film The Dukes of Hazzard, but she was mercilessly ridiculed as well. Now a fashion mogul, Simpson always credited diet and exercise, with her long-time trainer Harley Pasternak, never revealing that she used diet pills as a crutch all that time.

Simpson also served as a Weight Watchers spokeswoman, using the program after having her first two children in 2012 and 2013. After the birth of daughter Birdie in 2019, Simpson lost an amazing 100 pounds in six months working out with Pasternak, going from 240 pounds to 140.

Open Book will be out on 4 February and its already clear that its filled with some truth bombs. Simpson also recorded the audiobook as well as new music that is inspired by her memoir.

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Jessica Simpson took diet pills to lose weight at the direction of a music exec: 'I was down to 103 pounds' - Yahoo News

Fast track your weight loss with these kitchen essentials

New Delhi, Jan 25 (IANSlife) Looking to lose some extra kilos? Look no further than some easy-to-find items in your own kitchen.

"Diet and exercise can help to lose weight in a healthy way but how well one knows their kitchen and its items, makes a world of difference to someone who has an urge to shred some extra pounds. Incorporating some food items from the kitchen in a day to day diet can have a big impact on one''s ability to lose weight," says Dr. Partap Chauhan, noted ayurvedacharya and Director, Jiva Ayurveda.

His weight loss suggestion? Embrace Ayurveda!

He points to five kitchen items that aid weight loss by boosting metabolism and digestion at your best convenience.

Cinnamon:

Cinnamon has been used in Ayurveda for its disinfectant, anti-inflammatory and antibacterial properties. When it comes to weight loss, this sweet fragrant spice boosts metabolism, lowers blood sugar levels and cholesterol. Drinking cinnamon infused water first thing in the morning helps to suppress appetite, lower bad cholesterol and boost metabolism.Black Pepper:

According to Ayurveda, black pepper is considered to be an effective agent for weight loss. It decreases blockages in the body, improves circulation and digestion while stimulating the metabolism. It also helps the body detox and inhibits it from accumulating fat.

Ginger:

This magic spice of Ayurveda boosts metabolism by 20 per cent, helps improve gut health, melts fat and flushes out toxins. It''s antioxidant and anti-inflammatory properties aid digestion, while its appetite suppressant properties ensure that you don''t gorge on your favourite treats. Regular intake of these spices can not only help to lose weight but can dramatically improve overall health.

Lemon:

Including lemon in food, sprinkling on salads or just making lemonade helps in rapid weight loss. Lemons contain a high amount of vitamin C and soluble fiber that give them a number of health benefits. Lemons may reduce your risk of heart disease, anemia, kidney stones, digestive issues and cancer. The most important part is to eat it wisely and one won''t be far from one''s ideal weight.

Honey:

Consuming honey right before hitting the bed, can help burn more calories during the early hours of sleep. Essential hormones in honey suppress appetite and aid weight loss in much easier way. It also helps in reducing belly fat, which is linked to an increased risk of heart disease, diabetes and cancer.

--IANS

sj/sdr/

Disclaimer :- This story has not been edited by Outlook staff and is auto-generated from news agency feeds. Source: IANS

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Fast track your weight loss with these kitchen essentials - Outlook India

My name is Tahirih Thach (@fit_withtt), and I'm a 29-year-old online nutrition coach and analytical data reviewer for a manufacturing company in St. Petersburg, Florida. After being prescribed appetite suppressants to lose weight, then regaining everything I lost, I started flexible dieting, tracking macros, and weight lifting. I've lost 40 pounds.

For as long as I can remember, my weight has fluctuated based on what was going on in my life. When college came, I dealt with sleepless nights and weekend partying and I gained the infamous Freshman 15, followed by the Freshman 30.

I struggled with figuring out my path in life. I went through a period of depression, and food was my outlet. Reflecting back on that period of my life now, I realize how poorly I treated my body. I would eat McDonald's every day, almost three times a day. It seems insane to admit that now, but with the stress of school and relying on school tuition for food, I didn't have much choice back then.

At one appointment, he talked to me about using appetite suppressants. I was so uncomfortable with my body that I would've done anything to lose weight. After starting phentermine (which is used as a weight-loss drug due to the way it suppresses appetite), I started losing weight so quickly that I was almost 20 pounds down in a month.

But as you can probably guess, using diet pills was *not* sustainable. And one day, I decided to stop the pills and try to maintain my weight loss naturally. As soon as I got off of them? My appetite came back with vengeance. I put all the weight back on, and then some. I weighed more than before I started the pills.

It wasn't until years later that I found out that this appetite suppressant was usually prescribed to those were who were morbidly obese and looking to lose weight before weight-loss surgery. I still don't understand why my doctor suggested the medication to me because I felt I wasn't in dire need of it at the time. I was disappointed in myself for ever starting the prescription medication, but also glad I could now educate women on how a quick fix will never work long-term.

I tried to lose weight on my own after getting off the phentermine by upping my physical activity. But with the increased activity, I started to increase my eating because I felt like I deserved the reward of it. I added in cheat meals, which backfired in the end. Although I was doing more cardio, I was still gaining more weight. I was at my heaviest, feeling defeated. I knew I needed to change something.

I used to be an all-or-nothing type of girl with eating. But the idea of flexible dieting is exactly what it sounds like and includes the 80-20 rule, or eating nutritious good-for-you foods 80 percent of the time, and the "If It Fits Your Macros" (IIFYM) rule, which means you eat calories within your macronutrient (carbs, fat, protein) percentages. This way of eating is really a lifestyle change and less of a diet, and it really changed my thought process around eating.

Through my journey and education (I got my masters in nutrition!), I learned that in order to lose weight, you have to be in a caloric deficit. I learned that with increased activity, I personally ended up eating in a caloric surplus rather than a deficit (hence the weight gain). The flexible dieting lifestyle helped me recognize that a calorie is a calorie, and while eating nutritious foods is important, there's no reason to freak out over eating a "bad" food.

I stuck to the 80-20 and IIFYM rules consistently, though I still had days when I overate. But I never punished myself for thatI'm human. I tell people that I can have my cake and eat it too with the 80-20 rule. Eighty percent of the time I eat whole foods, veggies, fruit, etc., and 20 percent of the time I have treats like cake or fries.

This works for me because I never deprive myself. Depriving myself in the past always backfired. I'd eat salads all week and then binge eat chips on the weekend. But on this diet, I can have chips in moderation, and that little fix during the week is all I need.

I use the MyFitnessPal app to track my food and macros and that really helps me stay on track, even while eating treats.

But I realized that I was really limiting myself. When I started my weight loss journey, my brother had recently joined the Air Force and was in basic training, which meant lots of exercise in the gym to stay fit. He got me into the gym and helped me overcome my gym-timidation.

When he got deployed, I learned how to weight train using bodybuilding.com's exercise library. From there, I watched a lot of YouTube videos to perfect my form while lifting. I loved it so much.

In 2018, I received my certification in personal training. Now, I lift weights five days a week. I have one cardio/active rest day, and one complete rest day.

The stronger I got, the more confidence I built inside and outside of the gym. I do what people call "powerbuilding," which is a combination of powerlifting and bodybuilding. It is empowering as a woman to lift really heavy weights. I perform progressive overload in my training, which means I progressively add weight as I continue to get stronger. Lifting weights is my therapy.

It's been a rollercoaster of a journey. Some days I would take a few steps backward and find myself binge eating. But my habits were built by just trying to improve each day, whether it was by adding more weight to my barbell or eating an extra piece of fruit that day. Ive learned that quick fixes backfire, and the all-or-nothing mindset is what kept me stuck in the yo-yo dieting cycle.

Following the 80-20 lifestyle has really helped me heal my relationship with food. Any guilt I have around treating myself is short-lived, and I don't have food anxiety anymore. Focusing on macros and lifting weights helped me, too; not only am I physically stronger, my mind is stronger, too.

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'I Followed The 80-20 Diet Rule And Tracked My Macros With MyFitnessPalAnd I Lost 40 Pounds' - Women's Health

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