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Losing Weight Will Feel Easy If You Do These 4 Things

Whether you have five or 50 pounds to lose doesn't matter losing weight is hard! But it doesn't have to be. Make your weight-loss journey easier and more enjoyable by following these four tips. Heck, you might even lose weight faster!

Keeping a water bottle nearby at all times is an absolute must because drinking a ton of water (it doesn't necessarily have to be a gallon!) fills you up, so you eat less. Drink at least eight ounces first thing in the morning (with a little lemon or grapefruit is great!), drink at least eight ounces every time you sit down to a meal, and also reach for water in between meals when you start feeling hungry for a snack. Dehydration symptoms like headaches and low energy can trick you into thinking you're hungry when all you really need is a few huge gulps of water. If you have a hard time remembering to drink throughout the day, set reminders on your phone.

Fitness instructor John Kersbergen said, "The most efficient way to get results is to do some form of high-intensity interval training (HIIT) that includes strength training for a total-body workout that burns fat and builds calorie-burning muscle." He added, "The whole workout including warmup doesn't need to be more than 45 minutes to be effective." And three to four times a week is enough. Try this 45-minute HIIT workout for weight loss.

Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition told POPSUGAR that fiber, healthy fats, and protein are the three essentials you need for every meal and at least two for every snack. Fiber fills you up, the healthy fats keep you feeling fuller longer, and protein sustains your energy. So every time you're about to eat, look at your food and make a mental checklist to ensure all three are present.

To get your fill of fiber (at least 25 grams a day) go for fresh fruit instead of juice, whole grains instead of refined and processed carbs, and lots of veggies. Avocado, nuts, seeds, and olive oil are great choices for healthy fats. And when eating your daily protein, choose beans, nuts and nut butters, lean meats, and dairy. Eating all three at every meal will fill you up faster so you eat less per meal, but your hunger will also be satiated longer, so you'll need to eat less throughout the day.

When sitting down to eat, serve your food on salad plates and in kid-size bowls. This will force you to eat normal, appropriate portion sizes, but since the food will fill up the entire plate, it'll convince your brain that you're eating a huge meal. It works! This is a great trick for people who have a hard time not overeating.

All four of these changes may take a little time to get used to, but once you start incorporating them into your life, that's when they become a habit and when the results will start happening.

Image Source: POPSUGAR Photography / Sheila Gim

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How to Make Losing Weight Feel Easy - POPSUGAR

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One Simple Diet Change Can Help you Lose Weight Twice as Fast kgw.com One Simple Diet Change Can Help you Lose Weight Twice as Fast. Error loading player: No playable sources found. A new study shows cutting this from your diet can make the pounds melt away and boost metabolism by reducing muscle fat. Sean Dowling ...

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One Simple Diet Change Can Help you Lose Weight Twice as Fast - kgw.com

There are lots of benefits to treadmills, but new research shows that runners are likely to get more out of their workouts if they take it outside. Video provided by Newsy Newslook

Running's great, but it's relatively inefficient for losing weight.(Photo: eggeeggjiew, Getty Images)

In the United States, a nation fatter than any other, running remains the most popular workout activity. That's according to a Fitbit analysis of fitness tracker user data.

And if tied-up treadmills across the country are any indication, much of that running is long distance.

Heres the cruel catch, though: Running miles at a time doesnt shed fat as efficiently as other forms of exercise. In some ways it doesnt help much at all.

As fitness author Lou Schuler explains in his book,The New Rules of Lifting For Women, relying on long-distance running to lose weight poses a key problem. The human body, ever-resourceful, eventually adapts to the repetitive nature of running. And thatadded efficiency means the body burns fewer calories for the same amount of work.

If your goal is to be leaner, then greater endurance isnt really to your benefit, Schuler concludes.

Dr. William Roberts, a University of Minnesota physician and former president of the American College of Sports Medicine, likes running. Hes blogged forRunners Worldand served as medical director for the Twin Cities Marathon in St. Paul.

But If Im looking at a gym and looking at what can I get the most bang for my buck from, its whatever I can use that moves and works the most muscle groups at the same time, Roberts said.

That means adding strength training to any purerunning routine, Roberts said, the latter of which neglectsupper body muscles. Losing weight requires about 40 to 60 minutes of activity most days of the week, he said, and at least half that time should be spent bulking up.

If you can build strength and build muscle mass, youre going to burn more calories, Roberts said. Even if youre idling.

Thats because strength training causes tiny tears in the muscles. Those require calories as theyrepair, meaning your body keeps working long after you leave the gym. Thats less so with steady, moderate jogging.

Fitness coach Adam Bornstein put it this wayinShape: With cardio, you can slog away for 30 minutes at a lower intensity and burn 200 calories or you can just eat 200 fewer calories per day. It's the same thing.

If you love running, fear not: Sprinting may work as well. A study from the University of Western Ontario asked one group of people to run at a slow, steady pace for 30 to 60 minutes, three times per week. Another group ran 30-second sprints, between four and six of them, three times each week a way less time-intensive routine.

The sprinters shed more than twice the body fat of the joggers after six weeks, while gaining some muscle mass. Those who jogged gained none.

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More: More than 2 billion are overweight or obese globally, new study says

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Running miles to lose weight? You're wasting your time - USA TODAY

A study published in the Journal of the American College of Nutrition discovered a plant-based vegetarian diet beats a conventional diabetic diet for helping people with type 2 diabetes to lose weight.

The research also found a vegetarian diet also reduces muscle fat, helping them improve their metabolism too.

Type 2 diabetes is the most common form of the the condition, and develops because the body does not make or use insulin effectively.

It can develop at any age but it arises most often in people in middle-age or older.

The study, led by Dr Hana Kahleov, director of clinical research at the Physicians Committee for Responsible Medicine in Washington D.C., found that compared to a conventional diet, a vegetarian diet can achieve weight loss, improve control of blood glucose and raise insulin sensitivity.

The authors of the study also found evidence that in people with type 2 diabetes, a "low-fat vegan diet improves glycemic control and cardiovascular risk factors."

The study was carried out over a six month period, and the researchers compared the effects of a conventional diabetic diet with those of a plant-based vegetarian diet in 74 type 2 diabetes patients who were taking oral medication for glucose control.

Participants were randomly assigned to each of the diet groups. For the first three months, participants were asked not to change their physical exercise habits and then for the second three months, an aerobic exercise programme was added in.

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The results showed that the average weight loss in the plant-based vegetarian diet group was 6.2 kilograms (13.7 pounds), nearly twice the 3.2 kilograms (7.1 pounds) average weight loss of the conventional diet group.

This was despite the fact that both groups consumed the same amount of calories per day.

The researchers also found that while both groups showed similar reductions in subcutaneous fat (fat stored under the skin), only the vegetarian group showed greater reduction in intramuscular fat (fat stored inside muscles) and any reduction in subfascial fat (fat that lines muscles).

The differences in the results of the two groups is significant because increase in subfascial fat has been linked to insulin resistance in people with type 2 diabetes, so reducing this type of fat could help to improve glucose control.

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A plant-based vegetarian diet is a helpful tool for anyone who is serious about staying healthy and lean

Dr Hana Kahleov

Dr. Kahleov explained: "By taking extra fat out of the muscle cells, we're letting insulin back in to convert sugar into energy."

She compared the effect to "a metabolic reboot, especially for people who struggle with extra weight, a sluggish metabolism, or type 2 diabetes."

The researchers also noted the reduction in intramuscular fat could help to increase mobility and muscle strength, which could be of particular benefit to older people with diabetes.

Dr Kahleov said: "What we found is that a plant-based vegetarian diet is a helpful tool for anyone who is serious about staying healthy and lean, especially as we age."

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How to lose weight fast with the BEST diet for weight loss according to new study - Express.co.uk

In need of eating a little healthier or losing a few pounds? In theory, its simple to do eat less and exercise more. In reality though, theres a lot more to it than that. Knowing what food is good for you, and what food is just a waste, is an important part of good nutrition. Weve rounded up 10 great apps for helping you manage your weight effectively, and work on eating better and more intelligently.

1. MyFitnessPal (Free) MyFitnessPal offers a huge food database, listing over 5 million different foods. An effective calorie counter, it can take you less than 5 minutes a day to track your diet and exercise, meaning its a quick habit to get into. Working in conjunction with over 50 devices and apps including Apple Health, Fitbit and Garmin devices, itll help you keep on top of how well youre doing.

2. FatSecret (Free) FatSecret offers an easy to use food diary for you to track as well as plan in advance what youre going to eat. Image recognition of food and meals make it even easier to add what youre eating, with a community thats keen to advise on how best to proceed. A weight tracking tool, along with barcode scanning, rounds off the package.

3. YAZIO (Free) YAZIO offers a personal plan for losing weight or building muscles, before allowing you to track the nutritional elements of your meal. You can create meal plans, track your calories and daily steps taken, as well as sync up with other fitness apps. The Pro upgrade provides you with healthy recipes too, along with body fat tracking and even blood pressure and blood sugar.

4. Lose It! (Free) Lose It! wants you to lose weight while also enjoying the process. Simply telling it a little about yourself, itll devise a custom weight loss plan, setting you a daily budget and goal to aim for. Its image recognition means itll identify the food youre eating automatically, saving you from entering it yourself. It breaks things down according to every part of nutrition too, giving you plenty of insight.

5. MyPlate Calorie Tracker (Free) From the people behind Livestrong.com, MyPlate Calorie Tracker hopes to be the most user-friendly option for losing weight. The app helps you find out which foods you eat contain the most calories, allowing you to set personalized daily calorie goals. You can also keep track of your water intake, and create custom goals for your macronutrients and micronutrients. Meal reminders can also be set.

6. Fitbit (Free) Fitbit is best known for tracking your steps and day to day activity, but its also good for tracking other parts of your life. You can use its services to log the food you eat via its barcode scanner, seeing your meal history at a glance. You can also use it in conjunction with the Aria Wi-Fi Smart Scale, ensuring you always know what your weight is. Water intake and sleeping patterns can also be tracked.

7. Fooducate (Free) Fooducate doesnt just track how many calories youre consuming, but also the quality of them. Keeping an eye on your sleep, mood and hunger levels, itll give you insight into where you can improve things. Analyzing your meal, Fooducate considers any health conditions you may have, as well as if youre trying to avoid various allergens.

8. My Diet Coach (Free) Set a goal and My Diet Coach helps you work towards it. With a visual weight tracker, you can see the weight drop off. It focuses on encouraging you to pursue small but healthy lifestyle changes such as drinking more water. Alongside that, you can use motivational photos to encourage you, and even gain rewards for staying committed.

9. Charity Miles (Free) Want even more motivation to walk frequently? Charity Miles doesnt track your calorie intake but it does help the world a little. The app works like a pedometer with each step helping a charity of your choice. You can choose from over 40 different charities, earning them a little cash as you walk. Its an ideal extra form of encouragement.

10. MyNetDiary PRO ($3.99) MyNetDiary might be the only app here that requires an investment but its worth the few bucks. You set a weight goal and the app analyzes your diary, calculating the targets youve set yourself and providing you with personalized advice and diet tips. All you need to do is input your eating habits and exercise, and MyNetDiary PRO does the hard work for you.

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The 10 Best Apps to Help You Eat Healthy and Lose Weight - Paste Magazine

We asked nutritionists, personal trainers, yoga teachers and chefs across the country to share the top habits that set the stage for a healthy day. Follow just a few of these tips, and your routine may get that much healthier.

1. Start the day with a warm cup of tea. This is the go-to morning starter of Marisa Moore, MBA, RDN, owner of Marisa Moore Nutritionin Atlanta, Georgia. Whether its a cup of matcha or chai, my morning cup of tea helps me settle into the day with focus and intention, she told Fox News. The mental alertness is a bonus to the other potential health benefits, including an immune system boost and potential lower risk for heart disease and stroke, as well as certain cancers.

2. Eat a filling breakfast. I start out my mornings with myLoaded Oatmeal with SunButter, Natalie Rizzo, MS, RD, a sports nutritionist in New York City, told Fox News. Its the perfect way to start the day because the fiber-filled oats keep me full throughout the morning. Plus, a dollop of SunButter (aka sunflower butter) has as muchprotein,moremagnesium, vitamin E, zinc, and iron, and less saturated fat than traditional nut butters and its completely free of the top eight allergens like peanuts and tree nuts. This nutrient-rich meal powers me through the busiest of mornings.

8 LITTLE CHANGES THAT CAN LEAD TO WEIGHT LOSS

3. Ditch the tech, at least for a little. My life completely changed when I started practicing what I affectionatelycall the sandwich philosophy, said

Annessa Chumbley, RD, a nutritionist in Indianapolis, Indiana, who told Fox News she doesnt look at any technology for the first and last hour of her day. Before practicing this, my alarm would go off and Id roll over, grab my phone and start scrolling. I was immersing myself immediately into a swamp of noise: news, e-mails, other people's opinions, and comparisons. That noise was walking with me the rest of my day, like a constant unwanted companion I couldn't get rid of. When I first launchedthe philosophy, I worried I wouldn't get as much accomplished. Guess what? Itwas completely the opposite! I was able to get twice as much accomplished. I had purpose in the first hour and perspective in the last, and it changed everything.

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4. Embrace eggs. I stopped eating only egg whites and now enjoy an egg a day, Erin Palinski-Wade, RD, a certified diabetes educator, personal trainer, and author of Belly Fat Diet For Dummies, told Fox News. Since heart disease runs in my family, I have always been very careful about what I eat and the impact it may have on future risk of disease. I used to avoid the yolk, but we now know whole eggs are not off limits. In fact, a study in the Journal of the American College of Nutrition shows that up to one egg per day is associated with a 12 percent reduction in the risk of stroke, the fifth leading cause of death in the United States. Have a veggie omelet for breakfast or dinner, or add a hardboiled egg to a lunchtime salad.

5. Practice yoga in some form. Every day I try to do some yoga, whether its a 75-minute yoga class at a studio or 30 minutes on my mat at home, said Keri Gans, MS, RDN, a nutritionist, certified yoga teacher, and author of The Small Change Diet. There are days, though, that neither are possible. Those are the days I really make an effort to take my practice off the mat. Feeling compassion for others and myself, finding my breath during stressful moments, and being 100 percent present in the moment are all forms of yoga, too.

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6. Take a stretch and breath break. Whether you have a physically active job like mine or spend most of your day sitting at a desk, youll benefit from re-energizing breaks, said Julie Hartigan, a professional chef in Hoboken, New Jersey. A simple series of stretches for tension-holding areas (think neck, upper back, and arms), combined with a few minutes of conscious deep breathing can make you feel like a new person ready to tackle that to-do list. Set a timer on your phone every few hours as a reminder.

Amy Gorin is freelance writer and owner of Amy Gorin Nutrition in Jersey City, NJ. Connect with her on Facebook, Instagram, Twitter, and Pinterest.

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Lose weight, reduce stress and lower your disease risk with these 6 habits - Fox News

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When Justin Webers son, Jonah, started enjoying playing on the floor, Weber wanted to join him. But at more than 375 pounds, getting on the floor was not as simple as Weber wished it were.

Sitting on the floor was very challenging because I couldnt get up easily, Weber, 34, of Kenosha, Wisconsin, told TODAY.

While Weber was always a "husky" child, his weight didnt become a problem until after he graduated from college.

I wasnt paying attention to what I was eating. You put on a certain amount of weight and you feel ashamed of the weight gain and you find comfort and solace in food, he said. You dont see a way out."

He stopped weighing himself when he reached about 375 pounds, but still felt bad about how he looked and felt.

After seeing son, Jonah, Justin Weber realized he needed to lose weight to be the type of parent he wanted to be.

When he realized his weight was preventing him from being the father he wanted to be, he knew he had to do something. He had fond memories from his childhood of riding bikes with his parents and he wanted to be active and engaged with Jonah, now 2 years old.

I needed to change. I was really afraid of dying because of my weight, he said.

One of Webers co-workers was also trying to lose weight and he recommended that Weber try an app called Lose It! Soon after, Weber installed it and started playing with it. The app which has calorie counts for food and drink, and enables you to track exercise allowed him to record what he was eating. Thats when he realized how many calories he devoured in a day.

I couldnt even believe I was consuming 6,000 a day, he said. It just spiraled out of control.

After two years of being more active and learning healthy habits, Justin Weber lost 175 pounds and feels he can be an active dad to his son.

But when he started tracking what he ate, he made better food choices. He ate two pieces of pizza instead of an entire pie. When thirsty, he replaced sugary drinks with water. After he dropped about 75 pounds, he felt inspired.

Once I hit 300 pounds that was a milestone because I hadnt been under 300 pounds for a decade, he said.

He started exercising, simply getting off the couch and walking. That along with learning healthier habits helped him shed even more weight. Hes recently been training for a century bike ride a 100-mile ride which hes completing with his mom.

I hadnt ridden a bike in a decade, he said. Right now, my goal is more of being healthy, staying healthy, and seeing what my body can do.

Before tracking what he ate, Justin Weber had no idea he was regularly consuming 6,000 calories a day.

In total, the 6-foot-1-inch teacher lost 175 in two years. He is happy with his weight and is focused on leading a healthy life for Jonah.

I thought I was destined to be overweight, obese, for the rest of my life, he said. I am capable of a lot more than I thought I was.

Weber provides tips that helped him lose weight.

Lots of times people turn to crash diets to lose weight. But as soon as they finish, they resume their poor eating habits. By learning how to eat healthy foods and appropriate serving sizes, Weber gradually lost the weight and understands how to keep it off.

The most you really can lose in the app is two pounds a week, which is a healthy sustainable rate. Its getting you used to those healthy changes, he said.

When Weber tracked how much he ate, he felt stunned. By recording what he ate for a day or week, he understood what dietary mistakes he was making.

I didnt even realize how many calories I was consuming, he said. Unless you are logging it You are not seeing what you put in or out.

Thanks to losing 175 pounds, Justin Weber will be riding his bike in a 100-mile ride.

Weber felt like he would always be overweight because losing it felt impossible. But he realized he could do it if he put his mind to it.

"I hope that people who hear (this know) there is hope. That is something I had lost pretty early on was a sense of hope," he said. There is a chance."

For more inspirational stories, check out our My Weight-Loss Journey page.

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How this dad lost 175 pounds in 2 years - Today.com

The Nursing and Midwifery Council said all nurses and midwives have a "professional responsibility" to adopt a healthy lifestyle

FAT nurses need to slim down and get in shape to make sure they set a good example to their patients, chiefs have said.

The Nursing and Midwifery Council said all nurses and midwives have a professional responsibility to adopt a healthy lifestyle.

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The new rules ask nursing staff to maintain a level of personal fitness and wellbeing required to meet peoples needs for mental and physical care.

It comes amid repeated calls for NHS staff to lose weight, and practise more what they preach.

Jackie Smith, chief executive of the NMC, told The Telegraph: Its an area that divides opinion, there is no doubt about that.

Nurses need to have a level of fitness that means they can meet the needs of the patient in front of them.

Its also to some extent about being a role model.

And a NMC spokeswoman added: Making sure that nurses are physically fit to care for people is just a small part of plans we have put forward to improve nursing education.

These plans will help to make sure that nurses of the future have the right skills and qualities, not only for today but for years to come.

Last year, weight loss guru Steve Miller, told Sun Online he wants to see fat NHS staff wearing badges to let their patients know theyre are dieting and tackling their health.

The presenter of Sky Ones Fat Families told Sun Online:When a patient is struggling with their health, and they need to lose weight, often they will go and see a GP or a dietitian.

Dont get me wrong, a lot of these guys do a great job, and they are role models, but if the dietitians fatter than the patient, how on Earth is that going to motivate them?

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I want NHS staff to volunteer to wear it to inspire not just the patient but themselves to take action.

I want them to be proud that they are losing weight.

I want that communicated to the patient. I think its a very fair message.

NHS bosses have repeatedly called for action to tackle staffs expanding waistlines.

Nurses need to have a level of fitness that means they can meet the needs of the patient in front of them. Its also to some extent about being a role model

In the past, NHS chief executive Simon Stevens, said the health service had to get its own act together on obesity by helping staff to lose weight.

He called for less junk food in canteens, weight-loss competitions, cycling facilites and more gyms in NHS buildings.

He told The Sun: Its hard for the NHS to talk about how important this is if we dont get our own act together.

I think the NHS has got to take an example in helping our own staff and hopefully other employers will follow suit.

Two billion people across the world are overweight or obese, while four million died from fat-related diseases in 2015, a new study revealed yesterday.

In the UK, one in four adults are obese, and around one million British kids are also dangerously fat.

Being too heavy increases the chances of type 2 diabetes, heart and liver diseases as well asvarious forms of cancers.

The new NMC plans were published today for public consultation.

Cancer Research UK

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Fat nurses are told to lose weight and get fit 'to set a better example to patients' - The Sun

Heres something you can add to the growing list of how millennials are getting the shaft. Theyre not only faced with an overpriced housing market, massive college debt, and an ecologically devastated planet: Its even harder for them to lose weight than it was for baby boomers and Gen Xers. The Atlantic reported on a study in Obesity Research & Clinical Practice, stating that millennials have to eat less and exercise more just to maintain the same weight levels that their parents did 20 or 30 years ago:

A given person, in 2006, eating the same amount of calories, taking in the same quantities of macronutrients like protein and fat, and exercising the same amount as a person of the same age did in 1988 would have a BMI that was about 2.3 points higher. In other words, people today are about 10 percent heavier than people were in the 1980s, even if they follow the exact same diet and exercise plans.

There are unfair reasons for this increase. The Atlantic quotes Jennifer Kuk, a professor of kinesiology and health science at Torontos York University, who pointed to three factors. The first one is increased exposure to chemicals that might be weight-inducing: Pesticides, flame retardants, and the substances in food packaging might all be altering our hormonal processes and tweaking the way our bodies put on and maintain weight. Not much you can do about that, or factor number two, which points to the weight gain that goes along with the increased usage of antidepressants. Finally, the fact that Americans now eat more meat than they did a few decades ago has led to a change in our microbiomes, or the types of gut bacteria [that] make a person more prone to weight gain and obesity.

On the upside, millennials: At least you have a plethora of fitness apps to make it easier for you to track your diet and exercise plans, unlike the antiquated systems of old:

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Why it's harder to lose weight now than it was 20 years ago - A.V. Club

How eating with kid utensils could be the answer to minimizing your food intake to lose weight.

Nicole Zymek, KPNX 6:46 PM. MST June 12, 2017

A child's plate, fork and spoon (Photo: Thinkstock) (Photo: Belgium, Pamela Uyttendaele)

Trying to lose weight?

Donna Simon, a registered dietician with HonorHealthfor more than 30 years, says it's about portion control, and restaurants are the worst offenders.

"Those portions are two to three times the size of what one person should eat," said Simon.

Simon gives her patients these tips:

Take the little bread plate and use that as your dinner plate.

Order off the appetizer list.

Share with someone you are eating with.

Automatically ask for a to-go box and take half your meal home.

Simon said we are in the habit of eating over-sized portions at home too. So what can you do to curb that? Simon has a unique tip.

"I instruct my patients that want to lose weight, use the toddler utensils. You can't fit as much food on those."

So what are the right portion sizes?

Simon said a good rule-of-thumb is any type of meat protein, such as chicken, should be about the size of a deck of playing cards.

"Or the size of the palm of your hand. That's a portion," said Simon.

If it's raw, the portion size is a cup. If you want a better way of picturing it, cup your hands together, that's a cup of raw vegetables.

Another tip: Around three cups of raw vegetables have the same amount of carbohydrates as one slice of bread.

2017 KPNX-TV

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Trying to lose weight? Eat with kid utensils - KPNX 12 News TV

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