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WHEN it comes to dieting, most of us picture a bowl of salad or long hours of fasting before the next mealtime.

But if you're someone who struggles to lose weight because you can't say no to a Big Mac and fries then fear not.

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A diet and fitness expert claims that you can still eat your favourite fast food and watch the pounds melt away.

Graeme Tomlinson, AKA The Fitness Chef on Instagram, is known for his no-nonsense nutritional advice and myth busting posts.

He says meals from the likes of McDonald's, KFC and Burger King are to be enjoyed.

But the key to doing that, he says, is eating in moderation - as well as supporting your diet with other foods rich in nutrients.

In a recent Instagram post, he revealed the calories of some of Britain's best loved fast food dishes - and the odd sweet treat.

The simple infographics help compare the difference between portion sizes, such as a small fries vs large, so dieters can easily recognise how many calories they are consuming.

Writing under the post, Graeme said: "This assortment of slides is not an endorsement of fast food as much as it is not a shaming of it as a food choice.

"Instead, it is simply a selection of food from some of the worlds favourite fast food chains.

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"This post is therefore an objective arrangement of basic nutritional information."

He added: "The establishments included in this post have existed for decades.

"This is undoubtedly because it is abundantly clear that millions continue to enjoy consumption of such food.

Whilst most items within these lists are not particularly nutrient dense, they are still legitimate items of food which should be eaten if enjoyed.

"And whilst most items within these lists are not particularly nutrient dense, they are still legitimate items of food which should be eaten if enjoyed.

"Instead of basing opinion on subjective metaphors and closed minded assumptions that fast food will send us to hospital, it is more useful to consider a more logical approach.

"Correlation of consumption in relation to regularity and overall dietary intake is a more worthwhile way to gauge the effect of fast food on ones overall health."

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He also pointed to a "mass hysteria" around fast food during the early 2000s, when there were warnings about the negative effect on health.

Graeme added: "One example can be found in the Supersize Me experiment/documentary in 2004.

"It professed the negative impact McDonalds had on the subjects health.

"But the subject consumed nothing but McDonalds food for one whole month.

"Whilst the findings may have been accurate, they are rendered as entirely useless to those who do not consume 90+ McDonalds meals per month.

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"Thus, we can estimate that the findings from Supersize Me are irrelevant."

He continued:" For optimal health, excessive consumption of fast food is not going to be particularly beneficial.

"But if consumption is moderate and accompanied by an overall supportive dietary process rich in nutrients, it can have an enjoyed position in ones life now and again."

Excerpt from:
From McDonalds to KFC, the fast food you can eat and lose weight according to no-nonsense fitness guru - The Sun

Crooke told Parsons to write down everything she was eating and to review the journals with him, she said. He told her to keep their discussions private, just as he had done with other runners, because, he said, it would cause people to stress and worry and it would negatively affect the teams performance, Parsons said.

In the spring of 2012, Palmer spoke with the then outgoing athletic director John Biddiscombe and incoming athletic director Whalen about the culture on the track and cross-country team. While her weight had not been addressed by the coach, she felt responsible to speak up on behalf of her teammates, bringing their testimonials to the meeting.

She said they asked her what she wanted to change in her relationship with the coach. When Palmer said she was not concerned about her relationship with coach, the meeting came to a close.

If I was a better, faster runner maybe he would have had the fat talk with me and I could talk about my own experience, she said. I was trying to bring to light a cultural systemic problem. They werent hearing that.

When runners are told to drop weight, they can quickly and dangerously find themselves lacking the energy required to maintain their health, said Dr. Kathryn Ackerman, the director of the Female Athlete Program at Boston Childrens Hospital and an assistant professor at Harvard Medical School.

Dr. Ackerman pointed to Relative Energy Deficiency in Sports, a common syndrome in female runners marked by the loss of a period or missed periods, low bone density, disordered eating, and debilitating injuries.

People are not unidimensional, said Dr. Paula Quatromoni, an associate professor of nutrition and epidemiology at Boston University and an expert on the intersection of sports nutrition and eating disorders.

Go here to see the original:
Fat Talks, an Investigation, and a Reckoning: How Collegiate Runners Forced Reform - The New York Times

Burger King is known for its burgers, and the fast food chain is a great spot to stop if you want to indulge in a cheeseburger and fries. However, some of Burger Kings menu items are so bad for you, you might want to avoid them at all costs (even on a cheat day).

One burger in particular packs in the calories, saturated fat, and sodium, which could wreak havoc on your diet and lead to other more serious health problems if you arent careful (or order this on the regular).

With that in mind, keep reading for the worst thing to order at Burger King!

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According to Eat This, Not That!, the one Burger King menu item you should definitely steer clear of is the triple whopper with cheese. This burger has 1,220 calories, 82 g fat, and 1,470 mg sodium--all of which means trouble for your diet and your overall health.

If we compare these stats to your recommended daily intake, it becomes evident that you should never be ordering this burger. According to Healthline, the average woman should be eating 2,000 calories per day while the average man should be eating 2,500 calories per day. (Note, these numbers are to maintain your weight, weight loss would require a calorie deficit.)

That means that this burger would account for over half of your daily calorie intake for women, and a little less than half for men. Either way, it's a lot of calories to consume in one menu item.

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The sodium in this burger is also an issue.Eat This explains, "The American Heart Association recommendsa healthy person should consumeno more than 2,300 milligrams a day of sodium, with hopes of moving toward an ideal limit of no more than 1,500 milligrams per day."

This burger will almost completely meet that 1,500 mg goal.

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As for the 82 grams of fat in this burger (with 32 grams of saturated fat), this can also lead to issues.

According to Mayo Clinic, "[I]f you're following a 2,000-calorie-a-daydiet, your target range for totalfatis 44 to 78 grams aday. Of that, saturatedfat should make up no more than 22 grams."

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Plus, these stats do not even factor in fries or a drink, which will put these numbers even higher, and could potentially lead to more problems.

With this in mind, avoiding this burger is a good idea--especially if you want to order a side of fried. Next time, if you want to indulge in a burger, try to stick to a single patty option and keep an eye on its nutrition facts.

Read more from the original source:
This Is The Worst Thing To Order At Burger King If You Want To Lose WeightIts Over 1,000 Calories! - SheFinds

The DASH diet focuses on daily and weekly nutritional goals. As the diet name says, Dietary Approach to Stop Hypertension. The diet limits the foods that are high in saturated fats, full-fat dairy and tropical oils.

The diet focuses on lowering blood pressure by increasing the consumption of fresh fruits and vegetables.

The Mediterranean diet is inspired by the eating habits of people living in the Mediterranean region. It encourages you to choose dairy, fish and poultry over red meat and using olive oil as a source of monounsaturated fats. Furthermore, it focuses on heavy consumption of fruits, vegetables, potatoes, nuts, seeds, beans as per the American Heart Association.

The added benefit of the diet is that it allows limited intake of red wine. The diet focuses less on the quantity consumed and more on the quality of the food.

The diet is high in healthy fats and natural fibres. The diet focuses on eating minimally processed plant-based foods such as grains, legumes, nuts and seeds, which have a handsome amount of protein.

Unlike many diets, both Mediterranean and DASH diets do not focus on eating or avoiding a particular macronutrient like fat or carbs. The only matter is choosing high-quality foods.

Go here to read the rest:
The only two diets most people are able to maintain in the long run - Times of India

IT'S common knowledge that obesity raises your risk of many serious health conditions like diabetes, heart disease and certain cancers but a new study has revealed that people who carry unhealthy excess body fat earlier in life could be putting their brain at risk too.

Researchers from Columbia University studied data on more than 5,000 adults and found that people who are overweight may be more prone to dementia in later life. The study revealed that those aged 20 to 49 who have a high body mass index are up to 2.5 times as likely to go on to develop dementia.

Dr Rosa Sancho, head of research at Alzheimer's Research UK, said: [The] study links a higher BMI in early adulthood with an increased risk of dementia later in life and underlines the importance of maintaining a healthy weight to help support a healthy brain.

Just as your body changes over time, so too do the strategies that can help you to stay trim and healthy. We asked health experts to give us decade-specific tips for fighting fat and keeping your BMI within a healthy weight range.

1. In your 20s, you should cut out the liquid calories

No matter how virtuous you are with your diet, binge drinking at the weekend can contribute to weight gain and obesity, as well as putting you at risk of long-term health issues, like high blood pressure, heart disease and stroke.

Your 20s are generally a time for socialising. It's when many youngsters have left home, have started out on their career path and are meeting up with friends at the pub, says Rob Hobson, head of nutrition for Healthspan (healthspan.co.uk).

He continues: Alcohol is a diet hijacker and can lead to rapid weight gain. For instance, a standard pint of beer contains 239 calories, and a 175ml glass of wine contains 133, according to NHS figures.

A simple solution is to water down drinks and look for sugar-free, non-alcohol alternatives. I'd particularly recommend avoiding sugary mixers, as these can be loaded with hidden calories, Hobson adds. A leading brand of tonic, for example, contains 10 times the calories of its slimline version.

2. In your 30s, you should opt for low-fat alternatives

When you were 23, you might have been able to survive on a diet of takeaway foods and still comfortably slip into your jeans, but now, it will probably take a little bit of extra work to stay slim.

Lots of people are focused on losing weight in their 30s, observes Hobson. It could be that you're trying to lose some post-pregnancy weight, or just that your metabolism has gradually slowed down over time.

Hobson says that the key in this age bracket is to build a slow and steady approach to weight loss utilising simple changes is the best way to lose weight, rather than crash diets, he notes.

His top tips are to switch to low-fat options and swap to whole grain foods, to reduce your sugar intake.

In your 30s, it's also a good idea to learn a few basic meal-planning strategies, or quick healthy meals that you know you love, adds David Wiener, training specialist at Freeletics (freeletics.com). This can help you minimise food prep time and maximise the nutrient-rich foods that keep you lean and boost your energy even when you're on the go.

And if you've never stepped foot on a treadmill before, it's probably a good time to invest in a gym membership. You might start to notice small changes to your body that weren't there in your 20s, so think about reaping the toning benefits of exercising more, especially if you generally live a sedentary lifestyle, adds Hobson.

3. In your 40s, you should have healthy snacks on hand

Juggling family life and more career responsibilities can cause stress for many people in their 40s, warns Hobson, who adds: This is often a time when we're more likely to turn to comfort or emotional eating, to deal with the pressures of big life changes.

His solution is to keep healthy snacks in your kitchen, such as nuts, seeds, fruits and chopped vegetables, so you won't be tempted by sugary cakes and biscuits which are fine in moderation, but add little nutritional value to your diet.

Because we're spending a lot more time at home at the moment, it can be easy to snack more than usual, so why not use your recouped commuting time to prep some homemade cupboard staples?

You could bake your own energy bars or whizz up some chickpeas, garlic, oil and lemon juice for a healthy hummus dip.

Alongside a healthier diet, I'd recommend finding strategies to manage the stress and anxiety that leads to comfort eating, says Hobson.

This could be taking time to exercise, getting enough restful sleep, cutting down on alcohol or trying wellbeing tools, like meditation and yoga.

Continued here:
As obesity raises dementia risk, here's how to lose weight in your 20s, 30s and 40s - The Irish News

There is a preconceived notion that most of the Indian foods are fattening and high in calories. That is the reason that almost all health-conscious individuals are shifting to strictly salads and other low-fat options these days.

Recommended Read:Yoga Exercises That Are Effective In Reducing Stubborn Belly Fat; Flat Stomach In A Month

However, there are numerous ingredients used in Indian cooking that have great nutritional value and help in burning extra calories. It is wiser to incorporate these ingredients into your daily diet rather than moving on to low-fat continental diet to lose weight.

Turmeric For Weight Lose

Turmeric is one of the basic ingredients used in almost all Indian dishes. It is known to have anti-cancer, antiseptic and healthy weight loss properties. A compound called curcumin present in turmeric is known to help reduce insulin and leptin resistance levels, both of which are responsible for fat deposits. Turmeric also helps in maintaining desired blood pressure and helps in removing bad cholesterol from the body. (Also Read: 13 Magical Benefits Of Turmeric Milk (Haldi Doodh) For Health And Beauty)

Garlic For Weight Lose

Garlic, another vital ingredient used in Indian cuisine is known for its medicinal properties. Allicin, a sulphur compound present in garlic has antibacterial properties. Garlic also has anti-inflammatory properties that help in burning fat deposits. (Also Read: 17 Unknown Beauty Benefits Of Garlic (Lahsun) For Hair, Skin And Health)

Cardamom For Weight Lose

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Another Indian spice that not only works in flavouring but also helps in burning calories is cardamom. This spice is full of digestive properties and helps in enhancing metabolic activity. Also Read: 15 Powerful Fruits To Lose Weight And Burn Belly Fat Instantly

Mustard Oil For Weight Lose

Mustard oil is indeed a healthy option. When compared to other cooking oils, mustard oil has very low quantity of saturated fat. It also has a host of other beneficial elements like fatty acid, linoleic acid, oleic acid, erucic acid, essential vitamins and antioxidants which help in reducing the cholesterol level and maintaining optimum body weight. Also Read: 15 Benefits Of Mustard Oil For Hair, Skin And Health

Honey For Weight Lose

Most of us are aware of honeys power in reducing calories. Honey dissolved in warm water consumed in the morning helps in cutting down fat within the body.

Curry Leaves For Weight Lose

Curry leaves not only provides flavour to our food, but they also help in removing harmful toxins and unwanted fat deposits from the body. Also Read: 4 Fantastic Ways Curry Leaves Make Your Hair Healthy

Chillies For Weight Lose

Chillies are a staple ingredient in Indian cuisine. Powered with a key element called capsaicin, chillies helps in increasing the metabolism activity and the heat-generating property of capsaicin helps in burning additional fat within the body.

Also Read:Foods To Eat And Avoid On Empty Stomach, Check Out If You're Eating Healthy In The Morning

Bean sprouts For Weight Loss

Bean sprouts are quite beneficial because they have loads of essential vitamins, minerals and fiber. They reduce hunger pangs and aid in weight reduction.

Cabbage For Weight Loss

Cabbage is grown locally in almost all parts of India. It slows the process of transformation of carbohydrates and sugar content into fat, which in turn helps in maintaining the fat content.

Millets For Weight Loss

Millets such as ragi, jowar and bajra are rich in dietary fibre and helps in maintaining a good cholesterol level. Millets also enhances bile secretion which burns down the extra calories.

Well, now that you know these Indian foods help reduce weight, do not forget to include them in your diet! Try these on and let us know if it suited you in the comments section below.

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10 Indian Foods That Help In Reducing The Cholesterol Level And Lose Weight - Yahoo India News

Did you know that adding olive oil to your diet, especially a plant-based diet, is beneficial to your weight loss regimen?

You might not have known of its weight loss benefits because the olive oil is more popularly known for its health benefits.

Olive oil is a rich source of monounsaturated oleic acid which is why it is known as one of the healthiest fats in existence.

The many beneficial effects of this fatty acid make it one of the healthy choice of oils for cooking.

What's more, the olive oil contains large amounts of powerful antioxidants plus vitamins E and K which are all very good for your health.

Listed among its health benefits are reducing inflammation, supporting your heart health and lowering your blood pressure. And, because it has powerful antioxidants, it can even have anticancer effects.

So, how can the olive oil exactly help you in losing weight? If the fact that it is one of the main components of a Mediterranean diet cannot convince you, then perhaps science will.

While we already know that olive oil is rich in monounsaturated fatty acids, it also contains medium-chain triglycerides. And, these two are known for their benefits in weight loss diets.

However, take note that it can only be useful in your goal of losing weight if you use a specific amount in a certain way.

Only small amounts because much like the avocado, olive oil is high in calories.

So, remember, only small amounts for it to be beneficial. Thus, you can use it as dressing for your salads, or mixed into your pasta or soup, you can also drizzle it onto your pasta or vegetable or incorporate it into your baking. This means that it can be a healthy swap for butter. A small amount can really go a long way with olive oil.

According to the Daily Express, a study had shown a significant weight loss among obese men who had their saturated fat intake replace with monounsaturated fats.

A diet that is rich in monounsaturated fat is also known to prevent weight gain, one of the problems that many weight losers struggle with especially when they tend to lose fat in a fast way.

Losing weight is better achieved if you pair a healthy diet with regular exercise. And, olive oil can also aid you here because its fats are said to be great energy boosters which means that adding it to your diet can help you perform better when you are doing your exercises.

So, you might consider adding olive oil to your diet not only to help you with your weight loss regimen but also for your health.

Image credit courtesy of Smabs Sputzer (1956-2017)/Flickr

Continued here:
Weight Loss: Shed off extra pounds and belly fat by adding olive oil to your diet - EconoTimes

LAKE BUENA VISTA, Fla. For a year-and-a-half, the fiercest competition J.R. Smith had was with his brothers not on the court, but on wheels.

It was at the start of the pandemic when the 34-year-old bought a bike, looking for a way to safely get out of the house and lose weight. Hed ride up and down Venice Boulevard. Hed ride through the Pacific Palisades. Hed ride to Manhattan Beach.

Always hungry for a contest, the Smith family tracked their biking miles on an app that they checked every day. Earl Smith Jr., J.R.s father, saw his sons Demetrius and Chris peddling along at about 12 miles a day; J.R. would hit 20 miles: After a while, Earl said, it wasnt even close.

With practice, J.R. said, he found his mind would simply settle as he rode.

It was a lot, but its funny, he said. Because once youre on a bike, and youre cruising, you dont really think about it too much until you gotta turn around and go back.

So yes, J.R. Smiths return to the NBA for the first time since November 2018 is like riding a bike.

Everyone is getting used to the strangeness of playing out the season in the Disney bubble, but returning to the structure the practices, the film sessions, the team dinners has felt easy for Smith, a 15-year veteran who has spent almost half his life in the NBA.

Even though he is the most recent Laker newcomer after signing in June, he has some of the most robust and complex handshakes with teammates that he executes at introductions before every game. He hasnt played much during the restart, only 54 minutes in five games, but that hasnt mattered as much as simply being in the league again.

When did it feel like Smith had blended into the Lakers locker room?

The first day he got here: Everybodys known him, said Danny Green, who came up in the same Northeast hoop circles as Smith. Weve all played against him for years. Hes played with most of these guys here. Theyve all known him, shown love, grew up in the same area with the guy, so first day he was himself, and he was happy and excited. And it was like, hes here, so hes just a part of the group.

By his own admission, Smiths comeback from the pits of a depressed state is a fairly remarkable one.

In his last year with the Cavaliers in the 2018-19 season, the franchise began to pivot to a rebuild after LeBron James moved on and was set to reduce his minutes. Smith pushed back. He publicly accused the franchise of tanking, after which Smith and the Cavs agreed to split, with Smith on his own away from the team while a trade could be worked out. The trade never materialized, and he was waived in July 2019, at which point he began to realize getting back in the NBA might be harder than he thought.

Smith declined to discuss the specific challenges of getting back into the league with the Southern California News Group, but he told the Inside the Green Room podcast that he believed persistent off-court rumors about his character were to blame which he and his family have said were unfair.

Smith has a reputation as an NBA wild card: His tenure with the Cavaliers included a famous anecdote of him throwing a bowl of soup at assistant coach Damon Jones, and he also was memed for a Game 1 mistake in 2018 when he allowed the game with the Warriors to go to overtime rather than taking a final shot. More seriously, in May, he was filmed in a fight with a man whom he accused of vandalizing his truck during a George Floyd protest in Los Angeles.

While Smith acknowledges these past incidents, he also wishes equal weight were given to his track record as an NBA veteran and key player on several title-contending teams.

It is what it is, honestly, he said. People are going to have that perception of me. Im convinced of it. Theres nothing I can really do to change that except just come every day and dedicate myself, and just be consistent.

But its hard to be consistent when the professional life youve known falls out from under you. Without basketball, Smith came unmoored living with his family in Warren, N.J. He stopped playing basketball, stopped watching basketball, stopped even playing basketball-themed video games. He gained weight. He became less interested in hearing from his agent, Rich Paul, if anyone wanted him because the news was increasingly grim. He got to spend a lot of time with his four daughters, but that was a silver lining as his career slowly kept drifting away.

One of the loudest voices in his corner was Earl Jr., who told his namesake son that his career wasnt over. Smith is close with his dad and listens my dad is probably right 90 percent of the time, but dont tell him that, he said and Earls message was some serious tough love.

If you aint gonna play, now you gotta find something to do, Earl said he told his son. I thought, Get your ass in shape, go to L.A. Do your thing. Go make some goddamn money for those little girls.

Smith made the difficult decision to relocate to Los Angeles, where he would have better access to training. Especially during the NBA hiatus, the combination of biking and a vegan diet made him lose 20 pounds in a show of support, Earl Jr. went vegan for a few months, too.

Without this renewed dedication, Smith said, he wouldnt have been physically ready to play when the Lakers came calling in June to swap him in for Avery Bradley.

The weight I was at, how my body would have had to respond to recovering to playing, I dont think it would have happened, he said. My body wouldnt have been able to handle it. At the end of the day, just thank God you have the opportunity to play this game again. Be thankful, be humble, and take it in stride.

Smith has undoubtedly been rusty in the restart. He said its also been difficult being away from his family again: He estimates he spends up to six hours a day on FaceTime with his daughters even the youngest at 2 years old brings the phone to her mother, eager to call Dad.

Earl Jr., like any sports father, thinks his son could benefit from a few more touches. But more importantly, he sees his J.R. fulfilled back on the job.

This is the happiest Ive seen J.R. in years the happiest Ive seen him since he won the championship, Earl Jr. said. It was depressing for a while. Every man cries for a reason, and he had a reason. But when J.R. is in something and committed to it, hes in it 110 percent.

Read the original here:
Lakers JR Smith took fatherly advice on his way back to the NBA - OCRegister

When you are trying to lose weight, it can be incredibly daunting to figure out the hows and what-ifs of your fitness journey. When 34-year-old Shreya Somaiya Ganatra (a self-confessed foodie) realised that she needed to lose weight, instead of taking the traditional route of sweating it out at the gym, she decided to tweak her diet to make it healthier, while retaining the taste. Name: Shreya Somaiya GanatraOccupation: HomemakerAge: 34 years Height: 4 Feet 11 inchesCity: Dubai

Highest weight recorded: 65 KgsWeight lost: 15 Kgs

Duration it took me to lose weight: Around 4 monthsThe turning point: There was a point in my life where I knew that I needed to do something for my health, but I was not serious enough. However, I slowly piled on kilos and realised that my weight had touched 65 kilos. At that point, my BMI was also 29. I was not able to wear my favourite clothes because of the growing weight and I felt lethargic and bloated. I decided to do something about my weight, even though I wasnt a huge fan of exercising (or even walking) and was a big foodie. The day I decided to lose weight and get healthy, there was no looking back. It was been five months since then and I have lost approximately 15 kilos. My breakfast: Since I love cooking healthier variants of the regular dishes, for my first meal of the day, I choose between masala oats, quinoa and daliya (cooked in one tablespoon of desi ghee with moong dal and lots of vegetables), cereals (a mixture of whole-grain flakes such as oats, wheat, rye, barley, rice, and sunflower seeds without any form of sugar) and milk with almonds.

My lunch: For lunch, I used to choose anything from boiled chickpeas salad, rajma with lettuce, zucchini and cucumber, multigrain roti with vegetable curry made in ghee and lastly, watermelon, carrot and beetroot smoothie. My dinner: I choose from tomato moong dal soup, veg biryani, khichdi (with more dal), jawar and ragi roti with vegetables, green leafy vegetables, and paneer curry made in ghee.

Pre-workout meal: Since the only workout I do is going for a walk, I drink a glass of warm water after waking up and before going for a walk.

Post-workout meal: I have my breakfast after walking for 30 minutes. I indulge in: I never eliminated outside food completely, but I was very careful while choosing what to eat. I usually indulged in dosa with chatni and sambhar without oil or ghee. I also used to take a bite of vada pav from my husband's portion and half-plate Pani puri to satisfy my taste buds.

My workout: I make it a point to walk for at least 30 minutes every day, no matter what happens.

Low-calorie recipes I swear by: Laddu made from ragi flour, ghee and dates, chaat made from roasted makhana (lotus seeds) and yoghurt with spices and date chutney and pancakes made from oats and moong dal.

Fitness secrets I unveiled: I realised that the first thing you need to do is understand your body type and then only you will be able to stay fit and healthy. Here are some of the fitness secrets that I revealed:

1 I have made it a point to stop eating after I feel full, no matter how tasty the dish is.

2 - It is important to determine a balanced diet for yourself which fulfils all your requirements of protein, fibre, vitamins, essential fats and carbohydrates.

3 - Portion control is a must.

4 - Dinner should be light so that its easy to digest because your metabolism is slowest during the night.

5 - Consistency is the key. Whatever plan you come up with, its important to follow it through till you reach your goal.

6 - In addition to a diet plan, you also need to include physical activity in your routine to increase your calorie output. In my case, I make sure to walk for atleast 30 minutes every day. How do I stay motivated? Some of the gradual changes like witnessing the numbers on the weighing scale going down, experiencing the change in the shape of my body and not feeling bloated and lethargic anymore were enough to keep me motivated. How do you ensure you dont lose focus? After truly understanding the importance of being healthy, my focus remained unwavering. I did a lot of research and came up with healthier and equally tasty versions of the common dishes we eat every day so I never felt that I was compromising on taste, which helped me to stay focussed. Whats the most difficult part of being overweight? I used to feel really bloated and lethargic when I was overweight. Also, I wasnt able to wear some of my favourite outfits because of my weight and it was not exactly the best feeling in the world. What shape do you see yourself 10 years down the line? I want to stay as fit and healthy as I am today. I also want to change peoples perception of diet food. We need to understand that diet food can be tasty and healthy at the same time. I also see myself creating healthy versions of different delicious cuisines and motivating others in their weight loss journey.What are the lifestyle changes you made? Its been 5 months now but my weight is now constant as I havent gained back any kilos. Whenever I have my meals, I observe the feeling of fullness and listen to my body. I made the following changes in my kitchen when I started my fitness journey.

Read more:
Weight loss story: I lost 15 kilos by changing my diet and walking for 30 minutes every day! - Times of India

As Americans increasingly struggle with their weight, the number and range of weight-loss products and diets in the market have

As Americans increasingly struggle with their weight, the number and range of weight-loss products and diets in the market have only grown. Today, according to the Centers for Disease Control and Prevention, more than 70% of Americans are overweight or obese. And apparently, we know it. As of 2019, the weight-loss market totaled a whopping $72 billion in the U.S.

A portion of this market share belongs to commercial diet plans that enroll members or subscribers into programs or plans that are designed to educate them on the principles of healthy eating and weight loss that the company has developed. They typically include counseling and one-on-one support , and sometimes they sell supplements or food items to further support weight-loss goals.

A relatively recent entry into this niche of the diet industry is GOLO, the Newark, Delaware-based company founded in 2009 that offers a metabolic plan and supplements that are intended to help you lose weight. Its an acronym for GoLose Weight, GoLook Great, GoLove Life. GOLO reports that 500,000 people have used the diet.

Jennifer Brooks, president of GOLO, says GOLOs Metabolic Plan is based on eating real, whole foods while avoiding processed and packaged foods. Its not a conventional diet but rather a healthy eating plan.

Elena Gagliardi, clinical nutrition services manager in the ambulatory nutrition services department at Santa Clara Valley Medical Center in San Jose, California, says the diet is designed to help people who are overweight or obese obtain a balance of nutrients from conventional foods, eat defined portioned meals leading to gradual weight loss and participate in a low to moderate level of daily exercise.

The plan includes directions on how to put together meals to support sustainable weight loss, and Brooks says one of its best aspects is that nothing is off limits all the time. You can still enjoy a birthday dinner or night out and not ruin your progress. And, if you feel you over-indulged, you can get right back on track.

[See: The 10 Best Diets for Healthy Eating.]

Foods on the GOLO Diet

GOLO emphasizes eating real, whole foods, and Brooks notes that you dont have to look for unusual ingredients or things youve never heard of to follow GOLO.

Recommended foods include:

Proteins such as chicken, beef and fish.

Grains such as bread, pasta, rice, potatoes and oatmeal.

All vegetables.

All fruits.

Dairy products such as milk, cheese and butter.

Nuts.

We dont tell you specific things that you have to eat, but simply give you a guideline to follow, Brooks explains. The diet does recommend limiting your portions and keeping total daily calories to less than 1,800. Since you choose the foods you eat, you can personalize the plan to your own individual tastes and preferences, and no food is strictly forbidden. We find that this significantly increases the chances of customer success as it puts them in control.

Correcting Insulin Resistance

One of the key factors that sets GOLO apart from other commercial diet plans is its premise that individuals who struggle with weight loss do so because of hormone imbalances, says Matthew Black, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus. The idea is that these hormone imbalances will eventually damage your metabolism, further preventing you from being able to lose weight.

GOLO specifically targets the hormone insulin, with an eye to correcting insulin resistance, a condition in which your bodys cells do not respond to insulin as efficiently as they should, and can serve as a precursor to Type 2 diabetes, Black explains, a condition known as prediabetes.

GOLO claims these hormone imbalances, including insulin resistance, can be fixed with proper diet, activity and by taking GOLOs proprietary supplement called Release. Insulin resistance typically doesnt cause any noticeable symptoms, and you would need to be evaluated by your primary care provider in order to be properly diagnosed, Black adds. Plus, Gagliardi notes that the insulin hypothesis is not consistently supported by research.

Nevertheless, GOLOs aim, Brooks says, is to help people lose weight in a healthy, sustainable and realistic way and not be reliant on the diet industry. We offer a healthy eating plan based on sound nutrition, an all-natural supplement that is meant to be phased out as the user loses weight, free support and coaching, and discounts to our customers for re-orders for other GOLO products. We want everyone to be able to reach their goals and never have to diet again.

[See: The Best Diets to Prevent and Manage Diabetes.]

Leveraging a Supplement for Faster Weight Loss

A signature aspect of the GOLO plan is its proprietary supplement called Release. Adding Release, our all-natural supplement, helps you to lose weight faster, Brooks says, adding that we know this because we tested it in a double-blind placebo trial.

That trial compared the weight loss outcomes of a group of dieters following GOLOs Metabolic Plan alone to a second cohort using the metabolic plan plus the Release supplement. Both groups did lose weight, but the group that took Release lost 79% more weight and 209% more inches around their waists than the placebo group during the same period of time.

The Release supplement contains a patented formulation containing seven natural plant-based ingredients and three minerals zinc, magnesium and chromium. Black says these minerals have demonstrated potential effects on improving insulin resistance, but studies are limited.

The supplement also contains a number of plant extracts that are considered generally safe and have shown some effectiveness for improving metabolic processes in studies, including:

Banaba leaf extract.

Rhodiola rosea.

Berberine.

Salacia reticulata extract.

Gardenia jasminoides fruit extract.

Apple polyphenol fruit extract.

Myo-inositol.

With regard to the efficacy of the supplement, Black notes that the company only provides highlights of the studies that were conducted. GOLO doesnt divulge all the details of these studies, other than quoting random statistics when compared to placebo. As with any research study, its important to know all of the data, rather than trying to make conclusions based on favorable highlights. The studies were not published in a peer-reviewed journal and Gagliardi adds that since the author was funded by the GOLO company, theres a conflict of interest and therefore the results are questionable.

In addition, Black says that generally speaking, using supplements isnt typically recommended for weight loss, nor should supplements be used to treat insulin resistance, especially without guidance from a health care practitioner. He notes that its possible to reverse insulin resistance just by decreasing your caloric intake, losing weight and increasing physical activity.

Gagliardi agrees that the supplement might not be necessary. The diet alone is a positive shift in eating, such as eliminating processed foods, adding whole fresh foods, adding filling, fibrous foods, and portion and calorie control. The diet, coupled with exercise, should propel you towards weight loss, hormone regulation and improved insulin sensitivity without any need for pricey supplements.

Beyond simple need, Black cautions about taking supplements for any condition, especially those containing proprietary blends because the FDA does not regulate them as long as ingredients fall into the GRAS (generally recognized as safe) category. Many supplements on the market today arent backed by sufficient research.

Because they arent regulated, some supplements may not contain the amount of a specific ingredient thats listed on the label or contain something else entirely. That can be a problem if the supplement interacts negatively with another supplement or medication the dieter is already taking.

Gagliardi also says that while the companys website states there are over 100 published independent experimental studies supporting the safety and efficacy of the ingredients in Release, keep in mind that they are referring to testimonials, not actual peer-reviewed studies.

GOLO maintains that its Release product does not interact with any medications, does not contain caffeine and is entirely safe and effective.

How Much Does it Cost?

There are a few different options to choose from if youre looking to get started with GOLO. All come with the GOLO for Life Plan, which shows you how you can optimize gut health, digestion and restore your metabolism with food, and access to an online support site that provides meal plans, health assessments and support from GOLO coaches. You also get the Overcoming Diet Obstacles booklet, which includes weight loss tips and tricks. All orders ship free and the company offers a 60-day money -back guarantee.

Plan options cost:

$49.95 for the GOLO for Life Plan with one bottle of Release supplements (90 pills). This supply lasts 30 to 60 days and is intended for weight loss of 10 to 20 pounds.

$79.90 for the GOLO for Life Plan with two bottles of Release supplements (180 pills). This supply lasts 60 to 90 days and is intended for weight loss of 21 to 40 pounds.

$99.90 for the GOLO for Life Plan with three bottles of Release supplements (270 pills). This supply lasts 90 to 150 days and is intended for weight loss of 41 to 60 pounds.

In addition to the pills and the diet plan, you also have to factor in the cost of food, which youll be purchasing on your own. GOLO emphasizes inclusion of whole, affordable foods like butter, eggs whole milk and cheese, meats, fruits, vegetables and grains, including bread and pasta.

[See: 15 Best Weight-Loss Diets at a Glance.]

Does It Work?

Testimonials on the companys website show several people whove had great success with GOLO, losing more than 100 pounds in a year or 20 or 30 pounds in a few months. The amounts and rate of weight loss advertised are in line with other commercial weight loss programs such as Jenny Craig and Nutrisystem.

Brooks says the plan is very effective, touting a 98.4% customer satisfaction rate. Studies were conducted between 2009 and 2018, with consistent results observed across the studies. Study participants not only lost weight and inches but improved health risk markers.

From her perspective, looking at the principles of the diet in terms of what to eat and how much, Gagliardi says, its a good one. Its a relatively simple concept, appears easy to follow and incorporates a wide variety of nutrient-rich foods while eliminating processed foods. While their meal plan might encourage whole foods, you would still just be following a calorie-restricted plan that wont help you make long-term behavior changes.

Black notes that the principles of the plan are the same proven strategies as recommended for any healthy diet consuming fewer calories, eliminating processed foods and exercising more. The GOLO plan promotes keeping daily calorie intakes to between 1,300 and 1,800 calories. Because most adults are recommended to consume about 2,000 calories daily to maintain weight, a 200 to 700 calorie per day deficit should result in weight loss for most people.

Avoiding calorie-dense and nutrient-limited processed foods, as the GOLO plan does, can also promote weight loss. GOLO encourages increasing physical activity too, which Black says can help support overall health.

As for the supplement, Black says you may not need it. The reversal of insulin resistance typically results as a by-product of weight loss, healthy diet and physical activity. Since these are requirements of GOLOs plan, it would be difficult to conclude the effectiveness of the Release supplement specifically in terms of its effect on insulin resistance.

Plus, the Release supplement, which GOLO insists is a vital part of its weight-loss plan, appears to lack independent, peer-reviewed research and is costly, so you may want to consider this before making the expense, Black adds. The hard truth is, if you continue to consume too many calories and live a sedentary lifestyle, then you probably are still looking for a magic pill solution to weight loss.

Gagliardi recommends being wary of supplements that say proprietary blend. Never take a supplement from a company that does not disclose its level of ingredients. It may not be standardized and you may get a vastly different amount from one bottle to the next, or none at all. Also if you are on certain medications, this supplement may interact, so be sure to speak with your doctor before starting this or any other weight-loss plan.

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