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More Britsthan ever are overweight... but fewer of us are trying to shed the excess pounds

ALWAYS starting your new diet tomorrow?

If tomorrow never comes, you are not alone.

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A new study has revealed that while more of us than ever are overweight, fewer of us are attempting to lose those extra pounds.

Here, KIM PEARSON reveals five common excuses people give to put off losing weight and how to overcome them.

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Healthy eating doesnt have to mean spending hours slaving over a hot stove or chopping ingredients.

Supermarkets offer an ever-increasing range of pre-prepared healthy options.

Substitute oven chips for Sainsburys crinkle-cut butternut chips.

Cauliflower rice makes a great alternative to white rice.

Look out for easy ways to make healthy swaps.

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Be honest with yourself. Did you really commit to a healthy regime?

Keeping a food diary on MyFitnessPal can be an eye-opening experience.

If you have tried but failed to lose weight in the past, dont be afraid to see your doctor to ensure you dont have an underlying health issue that could prevent you from losing weight.

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Tiredness can make it more challenging to lose weight.

Lack of sleep increases levels of ghrelin the hunger hormone and decreases levels of leptin, our fullness hormone.

Aim for eight hours sleep per night.

Setting a go to bed alarm can remind you when to turn off Netflix.

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It is hard to lose weight if you feel you are being deprived.

Before you know it, you will be diving into that packet of biscuits.

Find healthy foods you enjoy.

Be creative with your food, experiment with new recipes and find ways to make old favourites that little bit healthier.

A small handful of blueberries and creamy cashew nuts can make a delicious alternative to sugary biscuits, for example.

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It is easy to put off but there will probably never be a perfect time to start.

Who said diets have to start on a Monday? There is no time like the present.

Enlist the help of a friend with the same goals as you you can help motivate one another.

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Scientists have developed exercise pill that can make people fit

Obese nanny who was oinked at by bullies sheds 15stafter her doctor gave her four years to live

Mum who slept on the sofa for four years as she wastoo fat to climb the stairs sheds 12st

Size 22 couch potato who was dumped by fianc for being too fat loses 8st and is now bidding to become the next Miss England

The new exercise class where you SLEEP for 45 minutes and STILL burn calories

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We reveal five common excuses people give to put off losing weight and how to overcome them - The Sun

WYFF Greenville

5 Signs You Need To Eat More To Lose Weight WYFF Greenville It's tempting to cut as many calories as you possibly can, but that doesn't really work. Advertisement. School bus bursts into flames with children on board in Missouri. KMBC |. Updated: 6:44 PM EDT May 2, 2017. Advertisement. Advertisement. Share. and more »

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5 Signs You Need To Eat More To Lose Weight - WYFF Greenville

As much as you might hate the daily restrictions of a conventional diet, a new study shows that fasting one day and eating what you want the next may not be a better way tolose weight.

After one year, researchers found that weight loss on either type of diet was about the same about 6 percent of body weight on an alternate-day fasting diet and 5.3 percent for those on the daily restricted-calorie diet.

"We thought the alternate-day fasting group would do better. It allows people to have a break from dieting every other day, so we thought their adherence would be better," explained lead author Krista Varady. "But it turns out people in both diets lost the same amount of weight."

Varady, who is an associate professor of kinesiology and nutrition at the University of Illinois at Chicago, said people seemed to have trouble sticking to the fasting requirements. Dieters were supposed to consume only 500 calories on fast days.

"People in the alternate-day fasting group were eating more than the 500 calories prescribed on the fast day, but a lot less than the calories prescribed on the feast day. That's why they lost the same amount of weight," she explained.

However, "people who stuck to the [alternate-day fasting] diet lost 20 to 50 pounds in a year," Varady added. "It does work for some people."

In the study, Varady's team randomly assigned 100 obese people to either an alternate-day fasting diet, a conventional diet involving a 25 percent reduction in calories every day, or no diet at all (the "control" group).

People on the conventional diet were able to stick to their goals better than the alternate-day fasting group, the researchers found.

The dropout rates proved the point: 38 percent of the alternate-day fasting group quit, while only 29 percent of the conventional diet group and 26 percent of the control group gave up.

It's hard for people to stick to only 500 calories in one day, Varady explained. "Certain people are suited to this type of diet. If someone were to pick this diet for themselves, they probably would do better," she said.

The fasting diet appeared to be safe, she added. People on the plan were encouraged to eat a lot of protein on their 500-calorie days, because protein makes you feel full, she said.

In terms of weight loss, all calories are the same, but not all calories are healthy ones, Varady said. On days when people could eat what they chose, some ate bags of chips and still lost weight, she noted.

"If you are reducing your food intake, you are going to lose weight, but in terms of health benefits, people should try to eat less processed foods and more fruits and vegetables," Varady said.

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A new report reveals the health dangers of "ultra-processed" foods, which make up almost 58 percent of the calories we eat each day. Those includ...

Some people really love this lifestyle and have been on the fasting diet for years, but it's not for everyone, Varady said. "People should find what works for them," she added.

The report was published online May 1 in the journalJAMA Internal Medicine.

One specialist not involved in the study, however, isn't convinced that a long-term fasting diet is healthy.

"There are some experts who suggest that intermittent fasting may help with weight control, but for markers for heart disease and diabetes management, the jury is still out especially on how healthy and sustainable this approach is," said Samantha Heller, a senior clinical nutritionist at New York University Medical Center.

Fasting on alternate days feels punitive to many, and may exacerbate an already difficult and complex relationship someone has with food, Heller explained.

In addition, the body does not know that restricting food is a choice and views severe calorie restriction as a crisis, Heller said.

"Intermittent fasting does not teach strategies for making healthy choices and managing life's ups and downs," she added.

"A lifestyle overhaul one that a person can maintain for long term that provides a healthy, balanced diet as well as pleasurable foods is what I would like to see people embrace," Heller said. "These kinds of changes take time, motivation and ongoing support."

Read more:
Could fasting every other day help you lose more weight? - CBS News

Women's Health

How Much Cardio Do You Need To Do To Lose Weight? Women's Health When you're hitting the gym to burn extra calories and lose weight, it's good to have a game plan in mind. But if you're trying to figure out how many minutes on the treadmill you'll need to clock before seeing a difference on the scale, you should ...

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How Much Cardio Do You Need To Do To Lose Weight? - Women's Health

SewCream/ShutterstockBreakfast is the most important meal of the day, right? So why not have two? Theres a growing trend promoting a second breakfast as a weight-loss mechanism. The idea: If you eat more in the morning, youll be less likely to snack at night, when, according to research, its harder to burn off calories. Now theres research adding weight to this claim.

A study conducted by researchers at Yale and the University of Connecticut suggests that eating something small to jump-start your metabolism followed by a slightly larger meal an hour or two later can keep you satiated until lunchtime and help prevent overeating throughout the rest of the day. The study, published in the journal Pediatric Obesity, tracked the weight and breakfast-eating patterns of students from 12 randomly selected urban area schools over the course of two years. The team looked at six different eating patterns: frequent breakfast skippers, inconsistent school eaters, inconsistent home eaters, frequent school eaters, frequent home eaters, and double-breakfast eaters. They found that it was the frequent breakfast skippers who showed increased odds of becoming overweight or obese compared to the double-breakfast eaters.

Osinga suggests frontloading the beginning of your day with food to avoid this. I think the idea of a second breakfast is a great idea. We are most active during the first two-thirds of our day anyway, and need more energy from food during this time. She suggests having a banana with peanut butter or protein bar as your first breakfast, and then a mini veggie egg breakfast muffin or berry with oats over Greek yogurt for a second breakfast.

Registered dietitian Marisa Moore advises people to proceed with caution. Its important to eat when youre hungry and the idea of a second breakfast is not very different than a mid-morning snack. If you choose to eat a breakfast and snack or second breakfast, just keep the portions in check, she says. You might even simply split your usual breakfast in half to satisfy hunger when it strikes. Have half an egg sandwich upon waking and the other half mid-morning. Cut a nut butter or avocado toast in half and do the same.

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Could a Second Breakfast Help You Lose Weight? | Reader's Digest - Reader's Digest

Body positivity blogger Jessica Weber (follow her at @jessica_vsg44 ) has worked hard to get in shape. The 23-year-old Illinois native has lost 180 pounds, and she's candidly updated her followers on social media about how challenging the weight loss process can be.

Recently, Weber uploaded an Instagram post that highlights a hidden reality of weight loss: When you lose weight, your skin doesn't always shrink to adjust to your new size. Instead, you might end up with excess, loose skin in places where you've lost weight. While this is a normal part of losing a significant amount of weight, people don't often discuss it. And Weber hoped her honest Instagram would open up the conversation for followers experiencing the same thing.

Weber's post shows side-by-side photos. In the image on the left, Weber is smiling softly and has her shirt pulled over her stomach. In the image on the right, her shirt is lifted, the skin on her stomach is visible, and she's making a surprised-looking face. "This is my reality!" Weber wrote in her caption . "This is my life! When you lose 180 pounds, the skin doesn't just suck back up! I have been learning to deal with it, even with wanting to lose a bit more weight and have surgery! This is my life until then and I will not hate my body anymore!"

Weber told ATTN she wanted to highlight "how much she put her body though" and show how obesity has impacted her over the years. "But I also wanted to show that I still loved [my body], because I worked hard to get to this point."

Weber's post resonated with social media usersracking up nearly 26,500 likes and countless comments. Many of her followers thanked her for "sharing real life struggles" and told her the post was "the bravest thing they've ever seen."

See some of Jessica Weber's Instagrams below.

Related:

You might also like: 5 Shocking Things No One Tells You About Your Body After You Have a Baby

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This Instagram Highlights a Hidden Side of Weight Loss - SELF

Diet Mistakes Causing Your Weight-Loss Plateau

Food journal? Check. Regular workouts? Yes, indeed. Enough fiber to keep an entire army regular? You got it. I know how to lose weight. I've been writing about the topic for more than a decade. That's why it was so frustrating when the pounds clung to me like a codependent boyfriend, no matter how hard I tried. A lot of women have this problem, the experts tell me. "Body weight can fluctuate by up to five pounds on any given day, so the amount you shed can easily get lost," says Pamela Wartian Smith, MD, the author of Why You Can't Lose Weight. I combed through research and grilled diet gurus to pinpoint little-known reasons that your efforts and mine haven't been showing up on the scale. Who knew?

We've all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you're less likely to overeat. But that's not all: When you're dehydrated, your kidneys can't function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.

What surprised me most, though, is that if you're upping your fiber intake but not also hitting the bottle hard, things tend to get a wee bit, er, backed up. "It's important to add fiber gradually and increase water intake at the same time. Otherwise, instead of helping with digestion, fiber may actually lead to constipation," notes Anna-Lisa Finger, RD, a personal trainer for the Johns Hopkins Weight Management Center in Baltimore. I often consume nearly double the recommended 25 grams of fiber daily. Gulp.

Just how much water should I be drinking? "About one-half your body weight in ounces every day, especially if you're exercising," Dr. Smith says. So the eight-cups-a-day rule applies only to sedentary women who weigh 128 pounds (sure as hell not me!). "If you consume an aggressive amount of fiber, another eight to 16 ounces a day is a good idea," Dr. Smith adds. H2OMG! That amount of liquid for me, 12 cups a day, minimum requires serious effort. I fill up with about a liter at each meal, and I'm a peeing machine.

Several studies show that high-protein diets result in more pounds shed, at least initially. Protein enhances the feeling of satiety and prevents your losing muscle as you lose fat. You also have dietary thermogenesis, which is the energy you burn to process and use the food you eat, on your side. "Your body expends more energy to metabolize protein than carbs or fat," says Cari Coulter, RD, the program director for Wellspring Weight Loss Camp in Kenosha, Wisconsin. "So higher-protein diets make you burn slightly more calories."

So how much protein do I need a day? "It depends on your weight, but most women should get 40 to 80 grams," Dr. Smith says. To accomplish that, I have Greek yogurt (18 grams) or a couple of eggs (13 grams) for breakfast, and I eat a few ounces of lean poultry (25 grams) or fish (22 grams) or a heaping helping of black beans (15 grams) or lentils (18 grams) at lunch and dinner. I snack on a handful of raw almonds (6 grams). As a result, I feel fuller sometimes so full I don't even sneak a bite of my son's ice cream (the way I used to whether I was hungry or not) so it's easier to keep daily calories in check.

I log a solid hour of exercise almost every day, but outside of that, my time is mostly spent sitting in front of a computer. Much to my dismay, research finds that dedicated workouts simply can't compensate for being sedentary the rest of the time. According to one University of Missouri-Columbia study, sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day, according to recent research from the University of Wisconsin-Milwaukee.

Experts recommend setting a timer on the computer to remind you to move every hour, but what's helped me is the Fitbit One ($100, fitbit.com). I keep this activity tracker clipped to my bra 24-7, and I won't go to bed until I've logged 10,000 steps a day. To accomplish that, I heed some of those recommendations we've all heard a million times ("Take the stairs instead of the elevator," "Park far away from the mall"). I even jog in place while brushing my teeth and watching TV. At first my husband and son laughed their skinny little butts off at me, but now seeing me hopping around the living room strikes them as normal. Walks are part of my family's evening routine, and "How many steps do you have now?" has become the new "Are we there yet?" I've even given Fitbits to friends and family as gifts so we can see who takes the most steps. Move-more mission: accomplished.

I've always considered myself a math whiz, so I assumed that I had the whole calories-in, calories-out formula down pat. Here's how I determined how many I should eat a day: I got my basal metabolic rate (BMR, or the amount of calories I need to maintain my weight) using the online calculator at fitnessmagazine.com/weight-loss/bmr, and I entered "moderate" for my activity level, because I exercise regularly. That gave me about 2,400 calories a day. Then I added whatever calories I burn during my workouts (usually about 500), according to my heart-rate monitor. That meant I could eat almost 3,000 calories a day without gaining a pound (or nearly 2,500 a day to lose a pound a week). Sure, it seemed high, but I had used a calculator. It had to be right!

Not so fast, Coulter says. "The BMR calculator already factors in the calories you burn with your workouts, so you shouldn't add them in again," she explains. Math club membership revoked! All this time I had thought my daily needs were 500 calories higher than they really were. No wonder I'd been maintaining instead of losing.

Get Your BMR

I know, I know. How can an exercise routine make you gain? For starters, people tend to eat more when they work out, either because they feel they've earned it or because they're overestimating how much they've burned or both. "This is especially true in the early stages of a fitness program, when your body is getting used to the decrease in calories consumed and the increase in calories burned," Finger says. (Read: You're freaking hungry.)

But here's the real shocker: Working out can make you retain water. "To ensure that you don't get dehydrated, the plasma in your bloodstream will store an extra two to four pounds of water," explains Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. "You'll always carry that extra water unless you become inactive; it's not fat or muscle, but simply superhydration. It's a good thing." It's also a good thing to keep chugging H2O, which can, counterintuitively, help minimize additional water retention. So I'll take Olson's advice and stay active, well-hydrated...and off the scale.

I'm a lot like the lab rats and humans who turn to comfort food and pack on pounds when they're under duress. "The stress hormone cortisol triggers the fight-or-flight response, which is an appetite stimulant," Dr. Smith says. "In addition, it steps up the production of a certain brain chemical, neuropeptide Y, which increases cravings for carbohydrates."

Even when I don't give in to cravings, stress can stall my slim-down. "Too much cortisol slows metabolism," Dr. Smith says. "Even worse, excessive stress causes fat to be stored in the abdominal area, where weight is harder to lose." Ugh! I can practically feel my belly expanding every time I have a meltdown over something, including my weight-loss efforts.

Luckily, a lot of the things I'm doing to whittle my middle should also ease my angst. "Exercise reduces stress," Dr. Smith notes. "Balanced, nutritious meals can repair the damage that stress does to the body, and a social support network also helps." So my team of Fitbit-wearing friends and fam is helping me beat belly bloat in more ways than one.

It's been three months since I embarked on this adventure, and I've lost 12 pounds a solid pound a week. I've increased my water and protein intake, I move more throughout the day, and I'm trying to stress less. But one of the best things I've done has been go figure not weighing myself, at least for a little while, as Olson suggested. I was tempted in the beginning, but I stuck to my scale embargo for a month. Now I weigh in weekly, but the fluctuations don't bother me. Really. Because I know I'm creating a daily calorie deficit, and I've found other ways to measure my progress (see "Beyond the Numbers," below). I know the fat is coming off, no matter what the scale says. I feel enlightened in more ways than one.

When the scale bums you out, here are three other ways to gauge your progress.

How do your clothes fit? Try on the same pair of jeans and shirt every six to eight weeks.

How do you feel? You should have more energy, sleep better, and feel less stressed.

How much can you do? Keep a workout log and track how much weight you can lift and how many miles you can walk or run.

Originally published in FITNESS magazine, May 2013.

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6 Reasons You're Not Losing Weight - What's Causing Your ...

If you've noticed that, for some reason, you're no longer able to to crush an entire pizzaand walk it off like it never happened, well, first, we offer our condolences.

And second:no, it's not just you.

Melissa Halas-Liang, media representative for the California Academy of Nutrition and Dietetics, told ATTN: via email why this happens, and when you can start to expect it.

"So this is why it seems like we can't eat as much and have to work out harder,"Halas-Liang explained. "Because in a way our metabolism isn't as good due to less muscle mass.Basil energy expenditure (the amount of energy you need to breathe and carry out basic functions) decreases by as much as 10 percentby age 50, and 20-25 percentby age 70."

And it only gets harder for women: "Women have further hormonal changes with menopause, which can make it even more challenging to maintain weight. Keep in mind people also tend to exercise less as they age, so its just not hormones. You've got to move a little more and eat a little less which each passing decade after 30."

"Men naturally have more muscle mass than women, so they are more metabolically active. So its easier for men to lose weight as they naturally have a higher metabolism due to more muscle mass. As people age, we lose muscle mass, which is why weight resistance training is necessary.

As Halas-Liang noted, "The best way to boost metabolism is through increasing muscle mass. Its like creating a burning furnace for your body, which keeps on heating well after your work-out is over."

In addition to regular exercise that includes"muscle strength training exercises 2or more days a week that work all major muscle groups," Halas-Liang also cautionedto "stay clear of the diet cycle" because "when you lose weight, it consists of both fat and muscle. However, when a crash diet ends and you gain weight back, you're probably gaining back mostly fat."

So just because things are changing doesn't mean that you're doomed.The bottom line? "You've got to move a little more and eat a little less which each passing decade after 30."

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Here's When it Starts Getting Harder to Lose Weight - ATTN:

Women's Health

'The One Change I Made To Bust Through My Plateau And Lose 94 ... Women's Health Before I decided to make a change, my lifestyle was out of control. I was 100 percent addicted to food, especially fast food and sweets. There were many times ... Whole Foods CEO Shares His Secret for Weight Loss and Lasting ...NBCNews.com all 3 news articles »

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'The One Change I Made To Bust Through My Plateau And Lose 94 ... - Women's Health

Trucker-turned-fitness-instructor Siphiwe Baleka Brooke Partridge

To get back in shape, the trucker worked out at rest stops, gas stations and parks on his downtime.

"I started to think, 'Hey, there is a fitness and nutrition program for everyone in America except long-haul truck drivers," he said.

Getting back in shape inspired Baleka to found Fitness Trucking, an award-winning fitness program for truck drivers. Baleka knew from experience that truckers are faced with a unique set of challenges. According to him, not only are they sedentary for long periods of time, but they lack one of the most vital components of a healthy metabolism: sleep.

The

"You have all these severe limitations and restrictions and with your schedule always changing it throws off your circadian rhythms, [which] has an effect on your hormone production and in particular the hormones that regulate your metabolism," explained the fitness instructor.

The hormones that regulate hunger are produced while we sleep, according to Baleka. When you don't get enough sleep, you don't get enough of the hormones that maintain a healthy, efficient metabolism, he explained.

"Ultimately the result is the circadian rhythms are disrupted, the hormone production is thrown out of whack, and drivers literally lose the ability to regulate their metabolism or their hunger," he said.

The sleep-deprived put on pounds as these hormonal imbalances throw the metabolic system out of whack, causing them to overeat or skip meals entirely, Baleka said.

According to the former trucker, you can speed up your metabolism by taking the right steps to improve your night-time habits.

Baleka recommends purchasing a wearable sleep tracker that can help you track your sleep and measure fatigue levels throughout the day.

"Just by being aware of them, you can start to correct and normalize them," he explained.

Going to bed at the same time every night and waking up at the same time every morning establishes a routine for a normal sleep pattern, Baleka said.

"You want to set a routine where you condition your body ahead of that time to know that that's what's coming," he instructed.

Light-stimulation from electronic devices trick the body into thinking it's still daylight, according to Baleka. He said it's important to wean yourself off about an hour before bed.

"The light stimulation is one of the things that can cause people to have difficulty falling asleep. So by turning off the electronic stuff you're not exposing yourself to those light rays that can keep you up," he said.

Baleka recommends a zero-electronics policy in the bedroom.

"Take the electronic stuff out of your bedroom and only use your bed for sleeping or sex," he advised.

The fitness instructor recommended a cup of camomile tea known for its calming effects and reading a book before hitting the sack.

"For a lot of people you can get one to two pages into a book and you're knocked out," he said.

"You do all of [these steps] and you do them consistently, you will train your body [to think] 'Hey, when I enter this environment, that's the signal for me to go to sleep,'" Baleka concluded.

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A Good Night's Sleep Could Help You Lose Weight - NBCNews.com

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