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12 Easy Foods Swaps That Will Help You Lose Weight Men's Health Feelings of deprivation can derail even someone with the best weight loss intentions. In the long run, small changes will lead up to big results. And one of the best first steps to get to those results? Switch from processed to whole foods, suggests ...

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12 Easy Foods Swaps That Will Help You Lose Weight - Men's Health

Its true, I can help you to lose weight for free. Ive been trying to do that for 3 years when I started writing this blog in April 2014. In that time Ive received comments and emails that lead me to believe Ive helped a lot of folks.

Ive also received emails and comments that accuse me of being self-serving. You work forWeight Watchers. You only want people to join Weight Watchers.

Well, yeah, I do work for Weight Watchers and if somebody is inclined to pay for help to lose weight, then I absolutely hope its Weight Watchers they chose. Thats what I chose when I wanted professional help because I believed and still do believe its the best commercial weight loss service there is.

US News and World Report ranks Weight Watchers #1

My before picture snapped by my 9-year-old daughter, June 1990. I didnt want to wear a bathing suit, but I felt good about myself as a mother. Im a great mother and its okay to say so.

Now that Ive been working for Weight Watchers for 26 years and know a lot more about nutrition science, exercise physiology, the psychology of change, and human weight management Im more convinced than ever. So readers of my blog can benefit from my personal experience and knowledge and need not ever pay me a cent.

Now that thats out of the way, lets get some weight off you. My first question Ill need answered to evaluate your chance of success is to ask you, why do you want to lose weight?

All of these are good reasons for wanting to lose weight, but some of them are better. The better ones are the ones that suggest you want to move towards something positive such as dating, health, or wanting to look and feel good.

The ones that are good, but not as good, are the ones that are trying to get away from a painful or uncomfortable feeling such as losing weight to shut up the fat shamers, to please a spouse, because youre uncomfortable about your weight or you just dont feel good about yourself.

Any one of those reasons is yourWHY. The whys that are moving away from pain are good to get started but not as effective to take you through the whole journey. Thats because you may only need to lose a fraction of the weight you want to lose to get to goal before yourwhy isnt motivational anymore.

Whats more important about yourwhyis the last one on the list which is to feel better about yourself. Not feeling good about yourself stops more successful weight loss attempts than supports them. The better you feel about yourself the greater your chances are of reaching your goal.

The reason is simple. If you dont feel good about yourself, your self talk is disparaging and overwhelmingly negative. You beatyourself up for every mistake real or perceived you might make. You give yourself negative messages about everything from how smart you are, to how strong you are, to how much willpower you have. Rather than support yourself with empowering beliefs your mind searches forthe ways in which you couldfail in any circumstance.

The first thing I want you to do before you even start making changes to your eating behaviors is to separate who you are from what you weigh. Make a list of all your great qualities. Its okay to say what makes you great even though it may feel wrong and boastful at first. Youre smart and its okay to say so.

I was smart and articulate before I lost weight, but what I learned during the process of losing weight and maintaining my loss gave me confidence to share my knowledge on Maine news broadcasts.

Recognize your intelligence, accomplishments, compassion, empathy, all your roles, be they daughter, son, mother, grandmother, father, grandfather, sister, brother, teacher, manager, etc. You wear a lot of hats and you wear them well. Thats who you are and you can feel good about being that person.

What you weigh should never be a reason not to feel good about yourself. You are not what you weigh, youre who you are. You are awesome at any weight.

The better you feel about yourself, the more success youll have with your weight related goals.

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I can help you lose weight and it won't cost you a cent - Bangor Daily News

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Diana Johnston and Dana Smith will have something extra special to celebrate on Mothers Day: The mom and daughter have lost 110 pounds together.

Each woman is 55 pounds lighter after Smith started a quest to lose weight last summer and Johnston joined her last fall.

My mom kept seeing my weight come off and it just kept coming off and pretty soon, she was not having it and she jumped [on board], Smith, 41, who lives in Everett, Washington, told TODAY.

I was just so unhappy with myself and the weight. My knees hurt, everything hurt. I cant believe how much better I feel. Just amazing, Johnston, 65, who lives near her daughter, added.

The women, who are both 5 feet 7, said their weight gain started after they began having children. Smith reached 230 pounds after hectic mornings with her kids meant shed skip breakfast, then end up on the couch and gorge on food because she was so hungry. She doesnt eat meat, so shed overload on carbs like pasta, chips and cereal.

Meanwhile Johnston reached 265 pounds, blaming her sweet tooth on the gain. She was bad (sugar) was her thing, Smith said, recalling that her parents could buy a whole party-size cake and eat the whole thing over a couple of days.

Dana Smith's weight reached 230 pounds.

Last July, Smith was fed up with being overweight and out of shape. Her husband loves hiking, but she was unable to keep up and embarrassed to show him she was out of breath. She bought a Fitbit, started hiking with her kids and began focusing on portion control. Today, shes a pro on the trail.

I just fell in love with hiking. Its one of the things were doing as a family now its a reward, its really cool to be able to do that and not be out of breath and dying, she said.

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

Johnston was inspired watching her daughter get fitter and slimmer. But as she visited her grandkids, she noticed Smith wasnt asking her to take them anywhere because she knew it would be too hard for her mom with the extra weight.

Diana Johnston, far right, was motivated to lose weight after looking at pictures of herself at her son's wedding: "I was appalled at how big I was," she said.

I wasnt able to participate and I decided I cant do that. Im only 65, Im not old. I dont want to be an old cripple sitting in a chair, unable to get out of it, Johnston said. I just decided thats it.

With the two women encouraging each other, the quest to slim down became easier. Heres how they lost the weight:

Johnston and Smith simply started eating smaller amounts and decided to stop eating as soon as they felt full. Paying attention to calories matters: Go for half a burger, instead of the whole thing. Limit yourself to one ladle of chili.

We still eat things that we want to eat, we just eat less of them, Smith said. My husband will still make us pizzas, but hell make us little tiny, skinny ones.

RELATED: Join the Drop 10 TODAY Challenge!

The mom and daughter have lost 55 pounds each in eight months.

Johnston, who always had that big sweet tooth, gradually began letting go of sweets. Now, shes cut most sugar out of her diet and says she doesnt miss it: The cravings just stopped.

I just dont have that desire for it, she said. I feel so much better, now I love shopping for clothes. I look better, I feel better, Im happier it just changes everything.

Smith was impressed: I would have never thought she would have given up sweets.

At one point, Johnston complained that she wasnt losing weight. She told Smith was only eating a couple of pretzels, but then realized she was probably eating five handfuls of them.

The lesson: If you want some pretzels, count out seven or eight, take them out of the bag and then put the bag away. If the bag is open, youre going to reach in it again, Smith warned.

Johnston, second from left, says her knee pain is gone after losing weight. Smith, right, now enjoys hiking.

Smith, who used to always skip breakfast, now makes sure she doesnt leave the house without a good morning meal.

For Johnston, the big rule is eating nothing after 7 p.m.: I go to bed and Im kind of hungry and thats good.

Besides hiking, Smith has been exercising at home Monday through Thursday with 30-minute workouts on DVDs. Johnston doesnt like to exercise, but she aims to take at least 10,000 steps a day, whether through walking or marching in place.

You could just see the light come back when her knee pain started going away, Smith said. Something as simple as moving and losing some weight can

Make so much difference, Johnston finished the sentence.

Follow A. Pawlowski on Facebook, Instagram and Twitter.

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'It changes everything': How this mom and daughter lost 110 pounds together - Today.com

What do mannequins and marshmallows masks have in common? They're just two of the fascinating things you'll find in radio personality Elvis Duran's quirky and fun New York City office. Host of Elvis Duran and the Morning Show on Z100, Duran has been in the radio business for over 30 years, and his show is consistently ranked #1 in over 80 markets in the United States (with even more digital listeners nationwide).

RELATED: A Peek Inside Al Roker's Office: What Makes Him Happy and Healthier on the Job

Elvis Duran's office inspires him to do better at work and in life Kyle Scott, NBC News

NBC News BETTER took a spin around his office to find out what inspires and helps him to stay ahead of pack in a very competitive business. Here the three key things we learned about how Elvis Duran keeps his eye on the prize at both work and in life:

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Elvis Duran Designed His Office to Win at Work and Lose Weight - NBCNews.com

Want to lose weight without having to cut back your meals?

It turns out you can trick your body into feeling full for longer simply by using a square-shaped bowl, experts suggest.

So will standing up while eating, rather than sitting down.

But the good news ends there for coffee lovers as research from Oxford University suggests you shouldnt drink your morning caffeine hit with your cereal.

According to Jennifer Newton, a neuroscientist from the university, eating cereal from a square bowl increases the brains perception of nutrition and leaves it feeling more nourished as a result.

Commissioned by cereal brand Special K, she carried out a two-day experiment following the eating patterns of 78 women.

All participants were given 1 oz.of cereal, half a cupof cold semi-skim milk and a stainless steel spoon.

Some were then given round bowls to eat their breakfast and others were given square ones.

Some were also asked to eat standing up, some sitting down, some with coffee and some without.

The experiment even controlled where they ate their breakfast, with some women eating in a noisy area and others eating in a calm atmosphere.

When theyd finished, they were asked to fill out questionnaires about how nourished they felt, how the cereal tasted, and how it had affected their mood.

Newson said: Participants who consumed cereal from a round shaped bowl found it less nutritious than those eating from a square shaped bowl.

The interviews conducted with the women who took part in the experiment suggest many of us eat with our eyes because the cereal looked more appetizing in a square shaped bowl and the women found it more nutritious.

More than ever, people are eating on the go, and we found that eating standing up actually increased how wholesome people thought the cereal was.

Based on new evidence it could be argued that when were not sitting down at a breakfast table, our brains perception of nutrition is higher.

The research also concluded that the more nutritious a person thinks their cereal is, the tastier they find it.

Those who found their cereal nutritious and tasty reported feeling happier and more energized after breakfast.

And drinking coffee can actually make you think your breakfast is less tasty.

Newson said: This could be due to multisensory interactions between the different olfactory and taste sensations affecting the nutritional perception, or more indirectly through learned associations that we have attached to drinks like coffee.

The experiment highlights how the perception of nutrition, like many other aspects of human perception, is a flexible concept at the level of the brain.

A judgment that is not just based on the cereal itself, but also according to whats going on in your surroundings, your internal state of mind, and what else you are doing.

Special K nutritionist Alexa Hoyland, said: Women are more conscious of nutrition than ever before, but not enough women are thinking about how they eat may affect how they feel about their food.

Its interesting that during this experiment women ate the same nutritious cereal but their perception of this changes depending on the circumstances in which they were eating it.

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This is an effortless, foolproof way to lose weight - New York Post

Apple CEO Tim Cook said in an interview Wednesday that the company's smartwatch helped him shed some weight.

Cook's conversation with CNBC's Jim Cramer started with the tech giant's billion-dollar initiative to promote advanced manufacturing in the U.S. The tech executive touted Apple's job creation and spending within the country over $50 billion spent last year, and 2 million new position created and promised to hire even more Americans.

But it took a personal turn when Cramer tried to discuss potential new products. Cook brought up the Apple Watch's renewed focus as a healthcare gadget. (Recent reports have also suggested that Apple may be developing glucose-monitoring devices in the long run.)

For more on the Apple Watch, see Fortune's video

"The watch has been an incredible move into health," he told Cramer, who then asked: "For you too?"

"Yes, for me too," Cook answered. "I lost 30 pounds, partly to my watch," he continued, saying the device's constant feedback "motivates" users and "makes a difference over time."

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The Apple Watch Could Help You Lose 30 Pounds. Just Ask Tim Cook - Fortune

When her 185-lb. weight loss left her with large amounts of excess skin, Jessica Weber didnt let it bring her down. Instead, shes sharing body-baring photos on Instagram to help others stay just as positive.

Weber, 23, decided to finally lose weight after she hit 383 lbs., and had an emotional talk with her mom.

My mom actually started crying, and told me she thought Id die before her, the Illinois-based Walmart associate tells PEOPLE. It just hit me hard, and I knew I had to start losing weight. It became my motivation!

Now she sticks to a low-carb, high-fat diet that has her down to 198 lbs. in just 15 months but it hasnt been easy.

Im not perfect by any means, and I do stray off of it, but thats what I stick to for the most part, Weber says. So far its been a constant struggle. I have to wake up every day and convince my mind that this is the right thing to do. So many people dont understand that its a mental battle more than physical.

And the weight loss process became a bit tougher when she started noticing her excess skin.

I was always prepared for it, but it is still such a struggle to deal with daily, Weber says. Ive seen some people lose weight and have it not be such a problem, but I wasnt that lucky.

But Weber stayed upbeat about the excess skin, and decided to share photos of her body on social media.

I wanted to be open about it on Instagram because I wanted people to realize what obesity does, she says. That they can make changes, but theyll also face problems with loose skin in all areas. I want people to not be scared, or feel hidden of what they accomplished after weight loss!

Still, she was hesitant to post the first photo.

I was extremely nervous. I almost didnt share it because I thought it would get so much hate, Weber says. Im glad I did because I was overwhelmed with kindness and love.

RELATED VIDEO:Woman Shares Photo of Her Excess Skin to Show True Side Effects of Losing Weight

And shes enjoying reading all of the comments as she focuses on losing the last 38-48 lbs., and plans for a tummy tuck.

Seeing everyone so positive has been the best feeling, Weber says. It makes me more open about my journey!

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Woman Who Lost 185 Lbs. Shows Off Excess Skin: 'I Wanted People to Realize What Obesity Does' - PEOPLE.com

Prevention.com

7 Signs You Need To Eat More To Lose Weight Prevention.com Losing weight and saving money aren't all that different. While the latter requires spending less, the former requires consuming fewer calories. But what some people don't realize is that cutting too many calories can actually stall weight loss, says ... Is Intermittent Fasting the Best Way to Lose Weight?Men's Health Could fasting every other day help you lose more weight?CBS News Alternate-day fasting is no more effective for losing weight than daily calorie counting, study findsMinnPost (blog) The Verge -Chinchilla News -Quartz -The JAMA Network all 54 news articles »

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7 Signs You Need To Eat More To Lose Weight - Prevention.com

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When her friend suggested everyone squeeze onto the couch for a picture at a party in 2012, Harshi Suraweera put on a big smile and thought little of it. But the reaction her friends and family had to the photo on Facebook stunned her. People made comment after comment about how surprised they were to see how much weight she gained.

It made me more depressed and I burst into tears for days, Suraweera, 29, told TODAY via email.

But that moment made her realize that after a lifetime of being overweight she need to do something different.

I decided to change my figure and started going to the gym and eating healthy, said the nurse who lives in Melbourne, Australia.

But it wasnt easy. At first, she went to the gym three days a week for 45 minutes, but struggled to walk for five minutes on the treadmill. To build up her endurance, Suraweera kept walking at a slow pace. As her stamina improved, she could increase the speed and time that she walked. Then, she started running and visiting the gym six days a week.

I ... was only concerned with losing the weight, she said.

Harshi Suraweera was overweight her whole life, but mean comments in response to a picture of her on Facebook motivated her to change her diet and start exercising.

RELATED: How a cruel comment prompted this mom to lose 90 pounds

She also changed her diet, cutting out sugar and processed foods. Instead of eating two pizzas in one sitting, two or three plates of rice, or drinking gallons of soda, she ate meals filled with lean proteins, vegetables, fruits and other low-carb foods. In 10 months, Suraweera dropped 92 pounds, from 235 to 143 pounds on her 5-foot-6-inch frame.

My health has completely improved and I feel energetic all the time, she said.

While she first relied heavily on cardio to lose the weight, she has spent the past four years weightlifting.

Lifting tones my body as well increasing strength and keeping me fit, which I enjoy a lot, Suraweera said.

She feels better about how she looks and feels, but she remains surprised by how people treat her now.

The outside world sees me different(ly) than when I was overweight. I seem to get a bit more attention. People don't avoid me like before, she said.

Suraweera lost 92 pounds in less than a year. She has kept it off for four years.

RELATED: 7 women on what it's really like to lose over 100 pounds

Suraweera has maintained her weight loss since 2013 and shares her progress with her 110,000 Instagram followers. Here are her tips for those hoping to lose weight:

While she was able to drop the weight in less than a year, keeping it off and toning her body has been a longer process. Its important to remember it takes years to put the weight on and it takes years to take it off.

It doesn't happen overnight. It's a slow process. But with hard work and dedication anything is possible, she said.

Suraweera visited the gym for many months before she could run on a treadmill. But starting with just five minutes and building up helped her drop weight. Making any small health change can have an impact on peoples health.

Start slowly, then build yourself up and keep pushing, she said.

If it feels too difficult to work out on your own, for example, Suraweera recommended working with a trainer. If the first diet you try isnt working for you, try a different plan. Asking for help or modifying can help you reach your goals.

Over the past four years, Suraweera has been weightlifting, which helps her maintain her 92-pound weight loss.

RELATED: Combined, this couple lost 298 pounds in a year by following these 3 steps

When Suraweera hit plateaus, she thought of all the dresses she wished she could wear.

That was motivation, she said. But the ultimate motivation was the results I saw within myself, that kept me pushing myself.

My advice for anyone wanting to start their journey is to take the first step, doesn't matter how small it is, she said.

For more weight-loss inspiration, check out our My Weight-Loss Journey page! And for more diet and fitness advice, sign up for our One Small Thing newsletter.

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In less than a year, she lost 92 pounds and feels better than ever - Today.com

Magnetic resonance images showed significantly lower cartilage degeneration among patients who lost weight, according to a study published in the journal Radiology.

The researchers from the University of California San Francisco investigated the association of weight loss with progression of cartilage changes at MR imaging over 48 months in overweight and obese participants compared with participants of stable weight. Body mass index (BMI) over 25 kg/m2 was considered overweight and for obese, 30 kg/m2.

For this research, we analyzed the differences between groups with and without weight loss, said lead author, Alexandra Gersing, MD, said in a release. We looked at the degeneration of all knee joint structures, such as menisci, articular cartilage and bone marrow.

Gersing is from the Department of Radiology and Biomedical Imaging at UCSF.

Four centers participated in the trial that included 398 women and 242 men who were overweight or obese; they were a mean age of 62.9 years. They had risk factors for osteoarthritis or mild to moderate radiographic findings of osteoarthritis. The total group (640 subjects) was categorized into three groups according to their weight loss over 48 months:

1. Weight loss of more than 10 percent (82 subjects)

2. Weight loss of 5 percent to 10 percent (238 subjects)

3. Stable weight (320 subjects)

Two radiologists assessed cartilage and meniscus defects on right knee 3-T MR images at baseline and 48 months by using the modified Whole-Organ Magnetic Resonance Imaging Score (WORMS). Progression of the sub-scores was compared between the weight loss groups by using multivariable logistic regression models.

The results showed over 48 months, adjusted mean increase of cartilage WORMS was significantly smaller in the 5 percent to 10 percent weight loss group and even smaller in the group with less than 10 percent weight loss when compared with the stable weight group. The percentage of weight change was also significantly associated with increase in cartilage WORMS.

The researchers concluded that subjects who lost weight over 48 months showed significantly lower cartilage degeneration, as assessed with MR imaging; rates of progression were lower with greater weight loss.

The most exciting finding of our research was that not only did we see slower degeneration in the articular cartilage, we saw that the menisci degenerated a lot slower in overweight and obese individuals who lost more than 5 percent of their body weight, and that the effects were strongest in overweight individuals and in individuals with substantial weight loss, Gersing said in the release. Our study emphasizes the importance of individualized therapy strategies and lifestyle interventions in order to prevent structural knee joint degeneration as early as possible in obese and overweight patients at risk for osteoarthritis or with symptomatic osteoarthritis.

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MRI Shows Slower Knee Degeneration When Patients Lose Weight - Diagnostic Imaging

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