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Michael Huson The Columbus Dispatch @Mike_Huson

In theory, losing weight sounds simple: calories in, calories out.

But not everybody sees the same results or the same rate of weight loss. And that can lead to frustration and surrender.

You have to create a caloric deficit to lose weight, but there are a lot of things that play into that, said Liz Weinandy, a registered dietitian at the Ohio State UniversityWexner Medical Center. Its not as simple as it sounds.

More than one-third of adults in the UnitedStates areobese, according to the Centers for Disease Control and Prevention. But only about 1 in 6 Americans who have been overweight or obese are able to successfully lose weight and maintain it, according to a study by Penn State University.

Think about health first. If we think about eating healthily, then it doesnt become a battle with the scale, Weinandy said. Its really about changing that mindset. Its really about the end goal, which should be better health.

Weight loss can seem to happen slowly, but results are attainable through persistence and attention to overall health, she said.

Every once in a while, I get somebody who comes to me and everything they tell me is perfect," includingwhat theyre eating and howtheyre exercising, Weinandy said. And things just wont budge.

The first variable she checks: exercise habits.

Cardio workouts, as opposed to weight training, are more effective at increasing metabolism, said Dr. Jacqueline McGowan, a Mount Carmel sports medicine physicianin Lewis Center. Walking, jogging, biking, swimming and jumping rope aregood activities to get resultson the scale.

The American Heart Association recommends a minimum 150 minutes of moderate exercise each week to improve cardiovascular health in adults.

Other types of exercise, such as weight training, also help the body burn calories, but with delayed results, McGowan said. The trick is to find a healthy combination of strength and cardio.

But for some,weight loss still can stagnate, even when the body keeps moving. One problem might be muscle memory.

Mixing up workout routinesand running routesor terrains canstimulate weight loss by forcing the body to utilize different muscles, essentially tricking it from falling back onto movements committed to memory, McGowan said.

Along with exercise, eating habits playa largerole in losing and keeping off weight, Weinandy said. Eating a breakfast with protein, and getting moderate protein throughout the day, is important.

Drastic reductions in caloric intake also canbe unhealthy. Whatever people do needs to be reasonable, so that it is sustainable, Weinandy said.

The cycle of dieting, losing weight and regaining weight can cause problems.

A study by researchers at the universities of Exeter and Bristolin Great Britainpublished last year in the journal Evolution, Medicine and Public Health found that weight cycling, also known as yo-yo dieting, actually could leadto weight gain. Repeated dieting is interpreted by the brain as a series of short-term famines, encouraging the body to store fat in the face of a potential food restriction in the future, the study suggests.

Physiological factors also canbe to blame if someone can't lose weight, McGowan said. People with an underactive thyroid, for example,tend to have slower metabolic rates, making it harder to shed pounds. Weight gain is also among several common symptoms of polycystic ovary syndrome, a hormonal disorder primarily affecting women of reproductive age.

And weight gain cancome with age, as metabolism naturally slows down.

Don't despair, though, McGowan said. Evenif attempts to lose weight come up short, with the help of a physician, improving ones health is not impossible.

You may not see the results on the scale, but it doesnt mean that there arent benefits otherwise," she said.

mhuson@dispatch.com

@Mike_Huson

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When trying to lose weight, put health above battling with the scale, experts say - The Columbus Dispatch

Obesity and its related diseases are among todays most visible yet most neglected public health problems in Western countries. And rapid urbanisation in Asian countries and the adoption of Western lifestyles are setting the stage for an Asian obesity epidemic, too.

A behavioural risk factor survey conducted by Hong Kongs Centre for Health Protection in April showed that 38.8 per cent of the population aged from 18 to 64 were classified as being overweight or obese, with 20.7 per cent obese. More men (48.2 per cent) than women (30.5 per cent) were classified as overweight or obese. Nearly one in two Hongkongers aged 55 to 64 were overweight or obese.

According to the World Health Organisation, being overweight or obese can cause adverse effects on blood pressure, cholesterol, triglycerides and insulin resistance, all of which can increase the risk of cardiovascular diseases, type 2 diabetes, and cancer.

Mortality rates increase with weight, as measured by body mass index (BMI, a measure of weight relative to height kg/m2). For Chinese adults in Hong Kong, a BMI from 23kg/m2 to 25kg/m2 is classified as overweight and 25kg/m2 or above is classified as obese. This is caused by a combination of increased availability, bigger portions, and more high-calorie foods.

So what can you do to reduce your risk of developing obesity related diseases?

Your weight depends on the number of calories you consume, how many you store, and how many you burn up. These factors are influenced by a combination of genes and the environment. Your metabolism and your food choices have an impact on your physiology. It is crucial that you make healthy lifestyle changes to help achieve and maintain your ideal weight.

While physical activity is important for your weight, mood and overall well-being, it might not always result in rapid weight loss. A successful change to your diet might.

In my experience as a nutritionist, dietary changes are especially important at the beginning of any new weight-loss plan. Some clients who dedicate hours to exercising each day sometimes get discouraged when the weight doesnt fall off.

A formerly overweight client managed to lose weight, keep it off and most importantly feel transformed with improved energy and mood by following a tailor-made, reduced-calorie meal plan consisting mainly of the key components suggested below.

By eliminating refined carbohydrates, sugar and gluten, she was able to pinpoint which foods got in the way of losing weight, and understand how certain foods affected her, physically and emotionally. Digestive issues such as bloating and constipation no longer affect her daily activities.

Focus on making gradual changes to your diet, such as eating more phytonutrient-rich vegetables, skipping calorific late-night snacks, and cutting back on refined carbohydrates.

You may have heard it many times eat lots of fruits and vegetables, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling deprived or depressed.

Here are four practical dietary tips to shed weight while staying satisfied.

Eat your omega 3s

Not all fats are bad for you. While you should limit saturated and trans fats, unsaturated fats such as polyunsaturated omega 3 fats are healthy in moderation. Including small amounts of these fats as part of a reduced-calorie diet may help make your meals more satisfying and make losing weight easier, according to a study published in Appetite.

A review article published in Nutrients also noted that omega 3 fats might help with weight loss by reducing appetite and increasing fat burning, especially when combined with a reduced-calorie diet and exercise. Omega 3 fat is commonly found in fish such as mackerel, salmon, ocean trout and sardines. It can also be found in nuts and seeds, some of the best sources being flaxseeds and walnuts. Grab a nutty smoothie after your workout for a quick dose of waistline-friendly omega 3.

Load up on Vitamin B

B vitamins such as folate, vitamins B6 and B12 play an important role in helping your body metabolise nutrients (namely carbohydrates, protein and fat), converting the food you eat into energy, and helping with appetite control, which may be beneficial for weight loss.

Whole grains, poultry, eggs, beans and leafy greens are good sources of B vitamins. These foods are also generally lower in calories.

Good food, good mood

Microorganisms found in yogurt and other cultured foods such as miso, tempeh and fermented vegetables may help your bodys bacterial environment inside and out, thereby improving your digestion and absorption of food and nutrients, consequently assisting in weight loss.

Opt for protein-rich Greek yogurt, which helps you feel fuller longer and boosts your bodys energy expenditure. A healthy gut is key to your mood, as the gastrointestinal tract can activate neural pathways and central nervous system signalling systems in the brain.

Slow down and savour each bite

With hectic schedules, most time-poor Hongkongers eat way too quickly, and consume too many calories before realising we have eaten more than enough to satisfy our hunger. It takes about 20 minutes for the Im full signal sent by the gut hormones and stretch receptors in your stomach to reach your brain.

A feeling of fullness translates into eating less, thereby helping shed unwanted weight. Try stretching out your mealtimes by chewing a little longer than usual, putting down your fork or chopsticks between each bite, and taking small sips of water.

Not only does eating slowly and mindfully help you eat less, it also enhances the pleasure of the dining experience.

Michelle Lau is a certified nutritionist and nutrition educator, and the founder of Nutrilicious (facebook.com/nutriliciousss), a Hong Kong-based nutrition consultancy company

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Four tips for losing weight, from adding vitamin B and omega 3 fats to your diet, to slower eating - South China Morning Post

"I've been on every diet known to man," says Lynne Ryan, a nurse and diabetes specialist who has had a life-long struggle with her weight.

Ryan, 61, has tried low-carb, low-fat, the 'dry sherry diet', the boiled egg diet, Weight Watchers, "everything".

"While I managed to lose weight, I always put it back on and then a few more kilos," says Ryan.

Her experience is common among the 63 per cent of Australian adults who are overweight or obese; 95 per cent can lose the weight, but they can't keep it off. In fact, they often end up heavier than when they started.

It is a problem Dr Nick Fuller, from the University of Sydney's Charles Perkins Centre, has sought to address in over a decade of work as an obesity researcher and specialist.

"The reason the scales keep going up is because we are tuned to a set body weight a weight that the body feels most comfortable being," Fuller explains.

When we take our bodies out of that comfort zone by restricting energy through dieting, our body works to counteract the weight loss, slowing down our metabolism, activating our hunger hormones and, when we return to normal eating, storing a little extra fat to "survive the next starvation (otherwise known as a diet)".

Some obesity experts prescribe medications to suppress the hormonal response, but Fuller believes there is another way.

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In an approach he has called Interval Weight Loss, Fuller says we can avoid triggering the hormonal cascade by losing a small amount of weight typically 2 to 2.5 kilograms over the course of one month. The weight is then maintained for one month, giving the body and its 'set-point' time to adjust, before another weight-loss "interval" starts.

"To avoid disturbing the equilibrium too muchyou don't ideally want to lose much more than that, and then to negate all of the problems that often come with weight loss, you need to then maintain that weight for the next month to reset what is now your normal body weight before proceeding to lose weight again," Fuller explains. "If you continue to lose weight you will not succeed."

The gradual, comparatively gentle process means there is no need to count calories or restrict food groups. Along with a focus on quality sleep and activity levels, interval weight-loss involves eating five small meals a day of whole foods, including carbohydrates, dairy, eggs, nuts, oil and even chocolate as well as vegetables and fruit.

Ryan was skeptical when she first learned of the approach; one that unlike everything else she had tried did not involve restriction or a constant focus on weight loss.

"I had quite a few robust discussions about me not wanting to actually follow what he was suggesting," she recalls. "The challenge for me was believing that this would work because nothing had before. In the beginning I wanted results immediately. He convinced me that was why I hadn't been successful for the previous 30 years."

After fifteen months on the plan, Ryan lost the 20 kilograms she had been trying to lose. Eight years later, she has kept the weight off.

"I feel fantastic," she says. "I still make breakfast my largest meal of the day [as the plan recommends]. It forever changed my mindset about how you approach weight loss. Previously it was 'on Monday, I'm going to go on this massive diet and I can't eat this and I can't eat that and I can't go out for dinner and I can't do this'. That all changed and suddenly I wasn't on a diet and I was losing weight and most importantly, I was keeping it off."

Fuller believes its success is the fact that it is not a diet.

"It is a realistic lifestyle plan, individually tailored, and scientifically proven," he says. "It helps a person redefine their set body weight so they keep the weight off for good."

IntervalWeightLossby Dr Nick Fuller is out on Monday, September 4 in bookstores.

Continued here:
Redefining our set body weight may be the way to lose weight for good - The Sydney Morning Herald

If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking baby stepsnot giant leapsis the best way to get lasting results. (Lose up to 25 pounds in 2 monthsand look more radiant than everwith Prevention's new Younger In 8 Weeks plan!)

A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2 more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.

We've uncovered 15 simple steps (with proven results) that will show you exactly how to lose weight by helping you move more, eat less, and look and feel better than ever. Add just one or two a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months. Even better: Once these healthy habits become second nature, they'll benefit you for a lifetime.

MORE: The 25 Best Diet Tips Of All Time

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How To Lose Weight With Just 15 Teeny Tiny Changes

With so many get ripped yesterday and lose 50 pounds by tomorrow schemes out there, its tempting to keep looking for that easy way to lean out. But, even extreme plans that seem to work for a while are fraught with trouble. The reality: If you really want to be a slimmer you, youll be making some habit changes in terms of how you eat and move. Lifestyle changes are the best way to improve health and manage weight long term, says Donald Hensrud, M.D., M.P.H., director of the Mayo Clinic Healthy Living Program and editor of The Mayo Clinic Diet Book and The Mayo Clinic Cookbook.

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The good news: If you really want to succeed, you wont be going on a diet. When someone undertakes a program with the typical approach to diet, they do something thats very restrictive and drudgery but they think, If I can just do this until I lose the weight, Ill be fine. Hensrud says. But if its negative and restrictive, its temporary. The potentially less-good news (if youre resistant to change): You will likely have to modify what you eat, how much you eat, or (probably) both.

Accept that calories count. Hensrud says. This is basic, but there are many fads out there that say they dont. By the numbers, one pound of fat equals 3,500 calories. So in order to lose a pound per week, youd have to reduce your calorie intake by 500 calories a day. This doesnt mean that you need to count every morsel that goes into your mouth (though if youre into that sort of thing, feel free). Rather, you need to understand calorie density versus nutrient density. Foods that are calorie-dense tend to be high in fat (after all, there are 9 calories per gram of it) and/or full of empty caloriesas in, ones that dont provide much nutrition (sorry, French fries, candy bars, and soda). On the other hand, nutrient-dense foods have lots of good vitamins and minerals for their calorie load. The best ones also have fiber, protein, and/or good fat content, which will keep you fuller longer (which is another reason that sugar-laden juice should probably be limited). Hello, veggies, fruits, whole grains, lean fish, chicken, beans, and nuts.

* Vegetables are particularly nutrient dense, especially those that are vividly colored, like dark greens and bright red tomatoes. Greens like kale and cruciferous veggies like broccoli and Brussels sprouts are high in fiber, which will fill you up.* Fruit is a great choice, too, and though it is higher in sugar, the fiber content tends to offset that in terms of preventing a blood sugar spike. The color rule applies here, too, with brilliant berries leading the pack in terms of nutrient density. Still, watch your portions if your main goal is weight loss.* Whole grains are fiber-rich and provide necessary nutrients such as B vitamins and magnesium, and yes, even protein. Wheat, oats, and brown rice may be most common, but get creative with quinoa (a particularly good source of protein), amaranth, buckwheat, and teff.* Lean fish, such as wild-caught salmon, rainbow trout, and sardines are low in mercury and high in Omega 3s and, of course, protein.* Boneless, skinless chicken breast is one of the best bangs for your buck in terms of protein content, with 27 grams in a 4-ounce serving.* Beans are both low in calories yet very filling, being high in fiber and protein (hows that for nutrient-dense?). Top choices include black beans, kidney beans, lentils, and chickpeasbut really any are worth your while.* Nuts are best enjoyed in moderation on account of their relatively high fat content, which makes them more caloric ounce for ounce than other healthy picks. Stick to the serving sizes (usually an ounce) and youll reap the benefits of their wide array of nutrients and the satiating abilities. Especially good picks are almonds, cashews, and pistachios.

OK, so youre not dieting. That means that, yes, you can actually have those French fries. Just probably not every day. Consider quantity as a sliding scale, from limited fries and candy to unlimited veggies, and fill in from there with moderate portions of meat and beans (for protein), whole grains, and low-fat dairy. (The government is onto something with that whole MyPlate thing.) An extreme example: If someone ate only 600 calories of jelly beans a day, yes, theyd lose weight, but not support their health, says Hensrud. But theyd be pretty hungry and unsatisfied once the 60 or so jelly beans (or 150 smaller Jelly Bellys) were gone. (Note: Were also not suggesting 600 as your target calorie count, but you get what were saying.)

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* Candy. Kinda a no-brainer, since its either all sugar or sugar and fat. Still need your sweet fix? Get down with fun sizeand stick to one at a time.* Pastries. A combo of sugar, fat, and refined flouryeah, not so great for the waistline. And, unfortunately, that danish containing apples or the pie made of blueberries arent any better.* Deep-fried...anything. Oil soaking into those potatoes and breadings might taste great but its not filling and certainly won't help you towards your weight loss goals.* Chips. Ones that are fried or cheese-powder-coated certainly dont scream good for you, but even the ones that purport to be healthy by being baked or made of, say, sweet potatoes, still are mostly empty calories.* White bread. The grains have been de-germed, rendering white bread fairly nutrient-sparse. Many are fortified (for that reason), but its generally better to get your nutrients from their natural, original source.7 bad habits that keep getting you sick

As noted, deprivation doesnt work long term. Thats why Nathane Jackson, CSCS, RHN, a health and wellness coach and founder of Nathane Jackson Fitness, recommends his clients follow the 80-20 rule: 80 percent of your calories should come from fresh, whole single-ingredient foods that you eat in largely the form in which they grow in nature (produce, meat, nuts, etc.). The other 20 percent can be of the more processed variety, in which he includes foods that have a place in a healthy diet, such as whole-grain bread. Of that 20, he says 5 to 10 percent can be from the junk food column. But dont have chocolate or ice cream in the house, he says. Rig the game so you can win, rather that relying on willpower. If you want it, you can go get it, but make it an effort to do so.

After reading all that, you may still think you have some major dietary changes to make. Before you freak out, start by taking inventory of exactly what youre eating, including portion size. An app like MyFitnessPal can make logging easier, with its extensive database, barcode scanner, and memory of most-used foods (were creatures of habit, after all). If youre not good at estimating how much you ate (and studies show that most people arent), measure your food until youre better at eyeballing it. And dont ignore the calories you drink (soda, juice, beer), which Jackson says are easy ones to cut down on right off the bat. Once you know where youre starting, you can make changesslowly. Try adding one more serving of fruit and one more of veggies, and one less of meat each day, suggest Hensrud. Gradually, the goal is to have the nutrient-dense foods you add crowd out the calorie-dense ones you should limit, so you can eat plenty of food and feel full but consume fewer overall calories.

When it comes to weight loss, what you eat (and dont eat) is far more important than your exercise plan. However, the more you move, the more calories youll burn, which will set you up for greater success. Also, youll develop fitness habits that will be essential for maintaining that weight loss once you reach your goal. If youve been totally sedentary, that means starting by getting up off your duff more. Set a timer to go off every 50 minutes and stand up, walk around, move a little. Studies have shown time and again that people who are naturally thinner move moreup to two hours a day. This timer deal will get you there.

Should you exercise when you're sick?

Just like you wont overhaul your diet, you dont need to suddenly become a gym rat. Were aiming for sustainable activity here, so if you go from zero to five days a week at the gym, eventually youre going to burn out. A more manageable goal, Jackson says, is to ramp up your activity slowly, starting with a half-hour walk every day. Then, he suggests some strength training two to three times per week to retain muscle as you lose fat. Choose multi-joint movements like squats, pushups, overhead presses, and rowsyour biceps are a small muscle, so they dont burn a ton of calories, Jackson saysand allow yourself plenty of rest between sets at first. Working out too intensely at first can affect your appetite and energy, so finding a balance is key, he says. A great circuit could include two or three sets, with 8-12 reps each and a few minutes rest between, of the following exercises:

* Squats* Supported Rows* Step-Ups* Overhead Presses* Glute Bridges* Incline Pushups

Once some of the weight is gone and youre feeling stronger, you can increase your strength-training intensity, taking shorter breaks between the exercises, which will increase the aerobic benefits. You may also add in one or two higher-impact cardio days, such as incline walking or running, cycling, or rowing. Start with steady-state workouts, where you go at the same pace for a half hour to 45 minutes, then play with intervals of exertion and recovery, which are higher intensity and have more calorie-burning benefits. Keep the higher-impact portion shorter than the recovery at firstsay 30 seconds or a minute on, 1 to 3 minutes offand then gradually decrease the recovery. When youre ready, you can then increase the push until youre at even time.

Chronic sleep deprivation can wreak havoc on your weight-loss efforts. Your hunger hormones reset when you sleep, too, so if youre deprived of quality and quantity sleep, youre behind the eight ball when you first wake up, and more likely to crave junk food and carbs, Jackson says. Sleep is also when your muscles repair post-workout, so its even more important to get enough once youve started your workout routine. Quantity is good, but quality is also important, Jackson says. Sleep hormones are naturally released around 8 or 9pm, so by going to bed at 10 or so, youll feel more replenished because youll have slept during the window for best quality.

Stress is another factor that can adversely affect your weight-loss efforts. When under stress, your body also releases cortisol, says Jackson. When stress is chronic, youre fighting an uphill battle to lose weight. Further, exercise itself is actually stress on the body, which is why its also important to have a balance of different intensities of training. He recommends meditation, conceding that at first most of his clients roll their eyes. But you dont have to be a monk sitting on a mountain in Tibet. Take 20 minutes a day to relax and breathe and focus. (Check out these Men's Fitness cover guys who meditate for more motivation!)

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Mornings are tough the struggle starts as soon as you get out of bed and things can take a turn for better or worse from there. It's especially difficult for busy parents, juggling multiple schedules and routines. It can seem nearly impossible to find time for YOU, but it's important that you do.

Starting your day with a healthy, balanced breakfast will kick things off on a positive note and set you up for weight-loss success.

Try to wake up roughly 15 minutes earlier to make breakfast for yourself. Eating a balanced breakfast, full of healthy protein, fats and carbs will give you the energy you need for the day. If you skip it, your body will think it's in starvation mode.

Small ways to boost energy, get healthy skin and reboot your brain Play Video - 4:10

Small ways to boost energy, get healthy skin and reboot your brain Play Video - 4:10

While studies about whether or not eating breakfast will aid in weight loss are mixed, NBC News nutrition editor Madelyn Fernstrom, RD, noted that eating a healthy meal first thing will set you up for success by:

Drop 10 TODAY: Joy Bauer shares creative breakfast options Play Video - 0:54

Drop 10 TODAY: Joy Bauer shares creative breakfast options Play Video - 0:54

Fernstrom provided a few grab-and-go breakfast ideas, if you're too rushed to eat first thing in the morning:

For more tips on weight-loss success from people who have done it and kept the weight off! check out TODAY's My Weight-Loss Journey page.

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Why breakfast is important for weight-loss success - Today.com

So many of us have grown up buying into the diet myth, which teaches us that we have to lose weight and get a perfect body in order to have the life of our dreams.

But for curve model, top beauty influencer, and makeup artist Lauren OLeary, the exact opposite has been true!

Rather than putting off living the life of her dreams until she felt she had the perfect body, she decided to learn how to accept the body she had. Lauren cultivated a more loving, positive mindset about herself and her body. This has proven to be jet fuel for her in achieving her career goals and creating a life that she loves!

Lauren first began struggling with body image in high school, when she developed an eating disorder. Her family put her in an inpatient treatment program out of concern for her well-being.

At that time, I didnt think I had a problem at all. I looked around at the other women in treatment and thought, Oh, theyre way worse off than me, Lauren recalls of her time in treatment. She completed her treatment program and went on to graduate high school.

Lauren first moved to New York City at 18, and at that time, she was still struggling with her eating disorder. Working as a straight size (a.k.a. skinny or normal) model, Lauren felt like she was struggling to maintain balance and was experiencing many health issues due to her malnutrition. She wound up going home to heal, and to be surrounded by friends and family.

While she was away from New York City, Lauren enrolled in college and went back to working at M.A.C., where she was inspired to pursue a career in the beauty industry. After overcoming her eating disorder, as well as some tumult in her romantic life, Lauren made the decision to give life in New York City another shot.

This time, the city opened its arms to Lauren! During the past three years, she has thrived as a makeup artist, working with major clients such as Guess, Maybelline New York, and others. She has done makeup for an impressive roster of celebs, including Nikki Taylor and Cindy Crawfords kids, Kaia and Presley.

This past year, Lauren also got the courage to get back in front of the camera again, this time as a curve model with New Yorks TRUE Model Management.

I feel like its just such a different experience altogether. Im so much more confident now with who I am and where Im at, Lauren gushes of the contrast between her recent modeling, and modeling back when she was thinner.

Lauren is living proof that losing weight is not a prerequisite to living a life you love, as so many of us have been taught over the years. To hear more of Laurens story, check out the latest episode of the Healthy at Any Size podcast! To connect with Lauren and see more of her work as a model, an influencer, and a makeup artist, follow her on Instagram at @laurenolearybeauty.

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This Model Proves that Losing Weight isn't the Key to Living Your Dreams! - HuffPost

(Credit: Zoiey Worlds/Facebook)

28-year-old beauty queen Zoiey Smale, who was set to compete for an international title next month, has decided to instead hand back her crown in an effort to share an important message.

Smale, who won Miss United Kingdom in June, was gearing up to head to Ecuador for the final round of another title competition when the UK size 10 (US size 6) pageant contestant was told that she needed to lose weight. In a recent interview with Daily Mail, Smale shared that this advice was passed down from the director of the international program. 'She said to me "They want you to go on a diet plan and they want you to lose as much weight as possible for the finals." I was like, "pardon?"

Instead of succumbing to the pressure, Smale decided to take a stand and remove herself from the pageant altogether. She also decided to share her experience with the public on Facebook. After being asked to lose weight and go on a diet plan for an international competition, I have withdrawn. Some of you may think this is cowardly, however I don't think it is the right to have my face representing a pageant ethos I do not believe in. I will be handing back my crown and wish the new title holder the very best of luck, she wrote in a note that she posted publicly.

Smale shared that she has had amazing experiences throughout her pageant career, but is disheartened by the body shaming that comes from some of the pageant directors. It saddens me that even still, there are pageant directors who believe you must be skinny to be beautiful. She continues on, I don't believe anyone should be able to manipulate you and dull your sparkle.

Smale let the pageant directors know that if they do not wish to include her in the pageant because of her size it is their loss. To conclude her note, Smale expresses her gratitude to everyone who has supported her throughout her pageant career, and signs off with a message of self-love. All in all we never know when our time on this earth is up.. so love yourself, eat a bit of cake and laugh until your belly hurts, she wrote.

Her post has since gained tons of positive feedback online, and Smale continues to spread her message on body positivity to the public.

Body shaming is a major issue, especially in the world of pageantry. Were hopeful that Smales powerful message will continue to push this discussion even further, and open the doors to a more welcoming environment for all shapes and sizes.

The Lookbook is Bravo's home for inspiring content and experiences that feed fashionistas with a steady diet of share-worthy styles, personalities, and industry news. Like us on Facebook to stay connected to our daily updates.

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This Beauty Queen Refuses to Lose WeightHere's Why - Bravo (blog)

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A British beauty queen says she gave up her crown after a pageant organizer told her she needed to drop some weight to compete at an upcoming international competition.

Miss United Kingdom hands back crown after being told to lose weight Play Video - 1:12

Miss United Kingdom hands back crown after being told to lose weight Play Video - 1:12

Zoiey Smale, 28, of Northampton, England, won the title of Miss United Kingdom back in June and was set to advance to the Miss United Continents pageant in Ecuador in late September.

Smale told TODAY that she recently received a call from her national director who informed her the international director of the competition wanted her to lose weight and go on some sort of diet plan.

I was so upset and shocked because I had worked so hard in the run up to the national title. I took some time to think about my decision. Do I go anyway out of protest? Or hand my title over. I made the decision to hand my title over as I didn't want to support a company who didn't love me for me, the mother of one said.

Requests for comment from the Miss United Continents pageant were not returned.

Smale recently took to Facebook to write about her decision, noting she has been competing in such contests for over a decade.

Some of you may think this is cowardly, however I don't think it is the right to have my face representing a pageant ethos I do not believe in. I will be handing back my crown and wish the new title holder the very best of luck, wrote Smale, alongside a photo of her in a blue gown and her crown.

I love me and will not change for anyone. My body has carried me through my 20+ years of being on this earth, allowed me to have a career I am very proud of, carry a child and the best thing of all, my body has never given up on me, she added.

Similarly, last year, Miss Iceland, Arna r Jnsdttir quit the Miss Grand International beauty pageant after she was also allegedly told to lose weight.

Supporters took to Smales Facebook page to applaud her decision to quit the competition. You should be very proud of who you are and what you do to inspire others not to be afraid of being true to themselves, wrote one person. Absolutely disgusted that anyone feels they have the right to tell anyone how they should look, least of all someone with a perfect figure in the minds of many. Proud of you for standing up for what's right wrote another.

Smale told TODAY that she hopes young women learn from her decision. I hope others can see it's not okay to be treated this way and the number on a clothing label doesn't define how successful you will be in life, she said.

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Beauty queen hands back crown after being told to lose weight ... - Today.com

How to set realistic fitness expectations.

Heres a familiar scene: You find a weight-loss program that promises to zap your love handles in eight weeks. So you go through the grueling effortusually restrictive, impossible-to-sustain methods that involve lots of proteinand, after the eight weeks, you feel disappointed that you dont look like Chris Evans from Captain America yet.

Proper management of these kind of expectations, and what you have control over, is important for you to stick to weight loss methods that work in the long term. (I.e. how you get actual results.) Unrealistic expectations of your abilities, left unchecked, can otherwise do a lot of harm in a couple of ways.

We are so used to seeing and reading about truncated timelines for looking a certain way that our expectations of whats realistic can feel like science fiction. Think about all the things that color your weight-loss experience, from "before" and "after" photos in ads to surreal TV shows like The Biggest Loser. If you expected to lose five pounds in three months, losing four seems okay. If you expected to lose 20 pounds instead, a mere four pounds seems like horseshit.

While weight loss can happen quickly, it really shouldnt. Steady weight loss happens at a rate of half a pound to a pound per week. Even then, that depends on your genetics and starting weight: the more overweight you are, the "faster" you might lose a few pounds initially; and the closer you are to your ideal weight, the slower the process becomes.

We also tend to be, as Tali Sharot explained in her TED talk, awfully optimistic about achieving undiluted awesomeness in whatever we choose to doand that includes losing weight. We're predisposed for extremes. Beer and chicken wings? No, thanks, just boiled chicken breast and steamed vegetables please. Hit the gym six days per week? Sure! For a few weeks, at least. This optimism gets you into trouble when you slip up and decide that beer and chicken wings with your coworkers on Tuesday sounded like a great idea, after all. And afterward, man, does the guilt of "failing your diet" feel soul-crushing.

A paper in the International Journal of Obesity termed this "false hope syndrome" to describe your disappointment when your reality doesnt live up to your expectations. The author explains that it leads you to ignore your successes, but worse yet, you hyperfocus on your setbacks, blaming yourself and lack of willpower, and then feel guilty and hopeless about ever changing your ways. I remember when I lost 13 pounds over eight months, and even though Id lost weight, I felt like Id actually failed that I didnt look the way I expected. I ignored all my other successes and hard work, and it hurt my motivation and outlook for future attempts.

But how can you tell you have unrealistic fitness expectations?

If you feel like you have to temporarily turn your whole life upside down to lose or keep weight off, youve likely mis-calibrated realistic expectations with what you could possibly do with the time, energy, and resources you have.

According to Dr. Arya Sharma, MD, professor and chair in obesity research and management at the University of Alberta, a reasonable amount of weight loss that people can actually keep off with a reasonable amount of effort is around 5 percent of their total weight. Its nothing sexy, but if after five years and youre still down 5 percent, youve actually done better than the average, says Dr. Sharma.

The harder part of the whole process, he argues, is in maintaining, rather than losing weight. Thats because the things that you must do to lose weight are difficult to maintain in the long term. Whatever youve chosen to do to lose weight must be kept consistent, or eventually done with more rigor, to keep it off. So if you do things that you dont enjoy or are so extreme that you cant possibly keep them up for long without having a mental breakdown, thats a recipe for weight regain and the perpetuation of the same bad cycle.

Where expectations often dont add up is the common notion of I just need to lose the weight and Ill be fine, according to Dr. Sharma. Your desire for self-improvement is commendable, but be careful where you look for it. More importantly, dont start from a place of body envy because, as Dr. Sharma points out, theres always going to be a couple more pounds to lose. Instead, start from one of aspiring toward greater health, where you feel good and have high energy to lead a more fulfilling life. Direct your efforts inward to improve yourself, bit by bit, instead of trying to reach for something youre not or cannot become. Remember, screwing up is part of the process.

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The Psychological Reason You Don't Feel Like You're Losing Weight - GQ Magazine

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