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If you're struggling to drop the kilos, it pays to take a step back and reassess how you're going about your efforts. When you look closer, there could be far more to eradicating inches from your waistband than a calories in, calories out approach. In fact, fat-loss could be a more complex feat of biochemistry rather than an unsatisfying credit/debit system. With that in mind, there are some clever ways call them hacks, cheats or, perhaps, expert advice that can speed up your weight-loss journey. Consider this your primer on hacking your hormones for rapid results.

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1Cortisol

When levels peak, the stress hormone cortisol triggers enzymes that instruct fat cells to grow. Not a soothing thought. Hitting the gym when youre burned out or underslept is a common culprit of elevated cortisol levels. The easiest way to decipher when and how hard you should train is to check your heart-rate variability, a key marker of recovery. Download an app such as Elite HRV, or a buy a tracker such as the Whoop strap.

2Growth Factor

The hormones HGH and IGF-1 break down fat and use that energy to strengthen your muscles and ligaments. You can spike them (without the needle) by performing full-body lifts to the point of fatigue once a week. And avoid eating anything two hours before sleep: it subdues the natural surge in growth hormone that your body experiences in the early hours of the night.

3Irisin

This newly discovered hormone turns calorie-storing white fat into mitochondria-rich, energy-burning brown fat. To raise your levels, schedule in daily prolonged exposure to cold temperatures (19C or lower) by training outdoors in the early morning or late evening. For bonus points, fire up your endorphins before each session with a chilly pre-gym shower. Just grit your teeth.

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3 Hormones That Can Help Speed-Up Your Weight-Loss - Men's health UK

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Many people around the world have to live with knee osteoarthritis, a debilitating condition that wears down the protective cartilage that cushions the ends of your bones. Osteoarthritis can affect any joints in the body, but it is very common in the joints of the hands, knees, hips and spine. Though the damage itself cannot be reversed, you can manage the symptoms of this condition by leading an active lifestyle, maintaining ideal body weight and getting treatment to slow the progression. Most people believe that high intensity, strenuous exercises may increase your chances of developing this condition. Also Read - Rheumatoid arthritis and workouts: These exercises will help alleviate the symptoms

But now, according to a new study, vigorous exercise will not increase your risk of developing knee osteoarthritis and may even protect you from the condition. Researchers from the Northwestern University in the US followed high-risk individuals for 10 years to come to this conclusion. The journal JAMA Network Open published this study. Also Read - Exercises for knee pain can improve your quality of life

For the purpose of this study, researchers followed 1,194 high risk individuals for 10 years. None of the participants had radiographic evidence of knee osteoarthritis. They saw that long-term participation in strenuous physical activities did not increase their risk of developing radiographic knee osteoarthritis. On the contrary, they found out that the vigorously exercising individuals in the study were 30 per cent less likely to develop osteoarthritis. The physical activities included jogging, swimming, cycling, singles tennis, aerobic dance and skiing. According to researchers, even sitting for long hours was not associated with either elevated or reduced risk. The study reveals that almost 50 per cent of the participants at high risk for this disease did not engage in any strenuous physical activity over eight years. Also Read - Today health tips: Deal with your arthritis the right way

This is a progressive disease that gets worse with age. It affects the joints. You may experience pain, stiffness and tenderness in your knee. You may also experience a loss of flexibility in your joint and it may make a popping or crackling sound when you move it. Sometimes, you may notice the formation of bone spurs, which are hard lumps, around the affected joint. Swelling of the knee is another common symptom of this condition.

A healthy lifestyle goes a long way in bringing down your risk of this debilitating condition.

If you are overweight or obese, the first thing you need do is lose weight. By losing weight, you will reduce the extra pressure on your joint. Most obese people suffer from this condition. So, if you are obese, lose weight immediately.

Another thing that you can do is follow a healthy lifestyle. Stop smoking and stay away from alcohol. Avoid substance abuse and boost your overall health.

Your diet also has a big role to play and you need to eat sensibly. Make sure that you get your daily requirement of all the essential vitamins and minerals from your food.

Be physically active. A sedentary lifestyle is a big risk factor of knee osteoarthritis. Just go for a one hour brisk walk if nothing else. Even this will help.

Published : May 6, 2020 8:34 pm | Updated:May 6, 2020 8:34 pm

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Strenuous physical activities may actually reduce your risk of knee osteoarthritis, say experts - TheHealthSite

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Eating soaked peanuts before breakfast can benefit health, help with weight loss: Know how  |  Photo Credit: Getty Images

New Delhi: Peanuts are a healthful food consumed widely across the world mostly as a snack item. They are rich in protein, fibre and healthy fats. Peanuts contain several essential nutrients that may offer major health benefits, including better weight loss and reduced risk of heart disease. But do you also know that eating soaked peanuts early morning can be so good for your health?

To learn more about how eating soaked peanuts can be good for health, we spoke to nutritionist Avni Kaul who reveals some significant benefits of the legume and how you can incorporate this superfood into your morning routine for optimal health.

Peanuts are high in protein, fibreand healthful fats. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins along with other healthy nutrients. Besides these nutrients, peanuts contain beneficial plant compounds such as p-Coumaric acid, isoflavones, resveratrol, phytic acid, and phytosterols.

Some health benefits of eating soaked peanuts are:

Peanuts may help you lose weight or maintain weight. They contain various nutrients, including protein and insoluble dietary fibre, that make them a weight loss-friendly food.Research suggests that peanuts do not appear to contribute to weight gain despite being high in fat and calories. However, please note that there is no conclusive evidence that suggests peanuts are the best food for weight loss.

For instance, one small, 6-month study involving healthy women found that when other fat sources in a low-fat diet were replaced with peanuts, they lost about 3 kilos of weight. Similarly, another study found that healthy adults, who added 89 grams of peanuts to their daily diet for nearly 8 weeks, did not report as much weight as expected. However, these studies are all observational and, hence, the food does not guarantee weight loss.

Ideally, soaked peanuts should be consumed in the morning before breakfast. Peanuts are often associated with weight loss as they boost satiety. Peanuts are quite high in calories, so they shouldnt be eaten in excess. But eating them in moderation as part of a balanced diet may help you lose weight and improve health.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Eating soaked peanuts before breakfast can benefit health, help with weight loss: Know how - Times Now

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LOVE Island's Alexandra Cane has shown off her incredible two-stone weight loss in stunning new workout snaps as she reveals how she stays in shape.

The reality star is keen to share her own body transformation success with others after lunges, squats and planks helped give her a new lease of life.

She told The Sun Online: "Ive had so many people saying that my workouts are keeping them sane at the moment, which is so lovely to hear.

"Its just so difficult for everyone at the moment to keep in shape and keep anxiety at bay but working out from home is a brilliant for both.

"It released endorphins and refocuses your mind. You feel so positive and energised after exercise!

"It also helps you avoid gaining the quarantine 15 pounds which is so easy when were all stuck at home."

In her latest workout snaps Alexandra smiles as she demonstrates exercises in skintight leopard print co-ords.

Earlier this month she told The Sun Online she "didn't recognise" herself after losing two stone.

But her weight loss didn't come without its challenges. She was forced to deny having secret liposuction surgery after cruel trolls accused her of faking her weight loss.

Others judged her for changing her image to look like her "skinny" co-stars from the 2018 ITV2 series.

Alexandra hit back at criticism and said she felt "proud" of herself every day for turning her life around.

"I can understand why people thought that about my transformation, but now I feel as fit as a fiddle," said Alexandra.

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I never did this to lose weight or look a certain way. Ive always believed that you should strive for self-acceptance, whatever weight you are.

"In Love Island I thought I was healthy, but I look back now and think I couldn't even walk up a hill without getting out of breath.

"Now I'm so full of energy and I don't have brain fog. I'm hydrated and full of life.

"When I compare myself from then and now, the way I feel inside is like a whole new woman.

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Alex's plan to beat quarantine weight gain

Skater Hop

Instructions - Take a jump hop to the right, taking the left leg behind in a deep squat. Straighten then repeat on the other side. Use the arms to balance during the jump.

Benefits - This move is a great fat burner and tones the bum, legs and calves.

Slam Ball

Instructions - Jump up onto your toes holding an imaginary basketball. Then jump down into a squat at if slamming the ball into the ground. Repeat at speed for 30 to a minute.

Benefits - This move is a full body fat burner and great for toning legs and bum.

The Cheryl

Instructions - Take a wide lunge to the right with your left hand touching your right leg. Then jump up straight with your left elbow at right angles.

Repeat on the other side and continue in a fluid movement for a minute.

Benefits - This is a pure cardio move so great for burning calories. Its also good for toning the arms.

Jumping Lunge

Instructions - Adopt a lunge position - starting on the right and then jump from right to left legs into a continuous movement. Repeat for between 30 to a minute depending on your fitness.

Benefits - This is one of the best moves you can do to burn fat and tone the lower body.

Squat Jump

Instructions - Start from a standing position then jump down into a deep squat. Continue in a smooth movement for up to a minute.

Benefits - This is a brilliant move for burning fat and toning the bum and thighs. The deeper the squat the more fat you will burn.

Side Plank

Instructions - Assume the side plank position - either on your elbows or hands, whichever is more comfortable for you. Try and place one foot on top of the other.

If this is too hard you can place one behind the other. Hold for 30 then repeat on the other side.

Benefits - This is a brilliant abs and shoulder exercise. Its particularly good for your side abs - the obliques.

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"Whatever anyone wants to say about that, that's your opinion and perspective of me. I know how I feel and no one can ever take that away from me. I will continue to do what makes me feel good."

Alexandra - who dated Love Island's Dr Alex George - says she piled on weight after "losing herself" following her reality TV stint.

She dropped from 11 stone to nine in just three months - and is now determined to help others in her situation.

Alexandra has launched a six-week Summer Shred workout to help others in isolation following the success of her fitness and well-being app Alexs Happy Body.

"I don't recognise myself," she said.

"I look in the mirror and ask 'who is that girl'. But I'm proud of myself and I thank myself every single day because it's not easy to break away from habits, it' really tough.

"The way exercise makes you feel is infectious. It makes you feel like you are superwoman. It really changes you for the better. Now I want to be able to help other people."

To sign up for Alexandras workout and diet plan go to http://www.thehappybodyplan.com

Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220.

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Love Islands Alexandra Cane shows off her toned body in skintight leopard print as she reveals w - The Sun

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For some people the thought of exercising or going to the gym can be an overwhelmingly daunting experience that causes more anxiety than excitement. The reason this happens is usually because they think a workout needs to be grueling and painful in order to see the results. That is NOT true! In fact, that is the opposite of how you should approach getting in shape, especially if you have not been physically active for a while or ever. In order to understand how to workout, it's important to understand the core concepts of exercise in order to blow the whistle on the ubiquitous myth that the harder and more intense the workout, the better it is for you. To avoid injury, you must prepare your body for high intensity activity in a progressive manner. Here are some tips about the most common types of exercise that will help you understand how to progressively engage in a workout routine to effectively build yourself up to not be so afraid of doing a workout.

CARDIO

Cardio short for "cardiovascular exercise" is any activity that increases heart rate and blood circulation in your body. It's one of the best ways to burn calories and strengthen your heart. There are many types of cardio activities that can help you achieve your fitness goals. Some cardio activities are for advanced participants, while others are for beginners. For example, classes such as the very popular CrossFit and/or HIIT are for advanced students. For beginners, it's best to start with simple cardio. This is where many people go wrong and what usually causes the workout anxiety. Often when trying to get in shape, people make the mistake of going from zero activity to trying to run a marathon immediately. This happens because there is very little information out there about how to safely begin a workout routine. Instead, what you mostly hear is the higher the intensity of the workout, the more calories you burn. And since we've developed into a society of "calorie counters," logically most people want to go for high intensity of the bat. This is not only ineffective for the long term, it is highly dangerous as it increases the chances of injury.

Since you may not have access to exercise machines, I will use running as a great a cardio option to get you started on a healthy cardio routine. Contrary to popular belief, running is actually NOT a natural human motionit is a technique in motion that is very stressful on your ankles, knees and hips. The only way to protect these very essential yet sensitive joints is to build the muscle around them in order to avoid injury. The way to build up your cardio is to start with a simple motion and practice it until you either go faster and/or can do it for longer. For example, if you'd like to get into running and have not run for a long time or ever, start with fast paced walking. See how long and how fast you can do that activity initially, then each time you do it try to increase your speed and/or distance.

Try this workout motivation tip:

Week 1: Walk on a treadmill at a speed of 3.5 for 20 mins for 3 days every other day. If you don't have access to a treadmill, calculate a mile in your neighborhood (with all the navigation apps available, this should be no problem). If walking outside: walk 1 mile every other day for 3 days and see how long it takes you. Week 2: On the treadmill, increase your speed to 4.0, and do that for 3 days. If walking outside, try to cut your mile walk by 2 minutes from the week before.

I suggest 3 days a week to start, because rest between workouts is so essential for muscle recovery, especially when you're just starting to workout. If you stress your muscles too much and do not take rest days your chances of injury increase, which will set your workout efforts back!

Keep this steady 3 day pace and increase your speed each week until you get to the point where you naturally want to jog. This is the best way to build up to running. Not only is 3 days a week for 20 mins not as intimidating as trying to force yourself to run for an hour, it will easily help you get into the swing of doing cardio, which will help your fitness motivation long term without burning you out!

STRENGTH TRAINING

Cardio may speed up the process of burning fat initially, however strength training in combination with a healthy diet is the ONLY way to lose body fat for the long term. Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds strength, anaerobic endurance, and size of skeletal muscles (the muscles that protect your bones). We lose lean muscle mass naturally with age. If you don't strength train to build and maintain your muscles, they will continue to diminish and over time your body fat will replace it. The only way to have low body fat is to develop muscle, and the only way to develop muscle it to implement a strength training routine into your workouts. Strength training is important to help preserve and build your muscle mass at any age, because without it you will have a high body fat percentage, which may lead to acquiring heart disease, diabetes and/or issues with blood pressure. Not implementing a strength training component into their workouts is another mistake many people make.

There is a common belief that cardio is the best way to lose weight. This theory has developed because when you begin adding cardio exercise to your life the extra calorie burn will usually help you lose weight quickly initially. However, the problem begins after about 2-3 months of engaging in new cardio activities as this is when you "plateau" weight-wise. The plateau happens because without building muscle, the cardio that initially was so great at helping you lose those extra pounds, will eventually eat away at the little muscle you did have and your body fat will begin to replace it.

There are several reasons strength training is beneficial to your health in addition to helping maintain a low body fat percentage:

1. It strengthens your bones. By adding stress to your bones, strength training can increase bone density and reduce the risk of osteoporosis.

2. It helps manage your weight. Strength training increases your metabolism to help burn more calories, which can help you manage and/or lose weight.

3. It fixes chronic spinal and joint conditions. Strength training helps with back, knee and/or hip pain, by developing the muscles around your spine and joints, which helps protect them from stress.

4. Strength training enhances your quality of life by improving your ability to do everyday activities. Building muscle contributes to better balance, overall agility and reduces your risk injury.

Like cardio, strength training should be incorporated into your workouts in a progressive manner.

Try this workout motivation tip: I suggest starting a strength training routine twice a week with no more than 2-3 rest days in between. You've probably heard of breaking the workouts into two partsupper body one day, lower body the next, and yes, this is the optimal way to start overall strength training/muscle building. Start with 5 basic upper body exercises one day then 5 lower body exercises the other day. For each exercise do 3 sets of 12 repetitions. Make sure you don't take more than 30-60 second breaks between your exercises for a more efficient calorie burn!

Working out does not have to be a scary experience! Just be patient and start your routine out slowly. As I explained, both cardio and strength training have their individual benefits to overall health, but a combination of both is necessary for weight loss and healthy weight maintenance. The right kind of cardio can help you burn fat, but building muscle is the only way to keep body fat low in the long run. If you only do cardio, you will eventually hold on to more body fat over time. Building muscle not only reduces body fat, it also helps burn more calories at rest. Do both and you'll be in optimal shape! For best results long term, give yourself 3 months to progressively build your workout routine up.

MBX is offering virtual training sessions! If you need extra health and fitness motivation, contact us at: http://www.mbxfit.com/contact/

Want more health and fitness advice? Follow us on Instagram at: mbx_fit

Also check out my health and fitness blogs at: http://www.mbxfit.com/blog/

This post is an advertorial piece contributed by a Patch Community Partner, a local sponsor. The views expressed in this post are the author's own.

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Robin Satterwhite and Isaac Miller have finished four months in the Salisbury Post wellness program. The time has flown by quickly but neither participant is content with the results so far.

Satterwhite, a professor and department head at RCCC, has struggled this month. She said, I am not where I thought I would be but am not giving up. I have been battling a knee injury for the past two months with up and down success. With physical therapy and a consultation with an orthopedic specialist, I plan to be back on track soon. I have really missed the gyms and the variety of machines available there. The stationary bike is good for an aerobic workout but also easy on the knee. I love running, but it has been challenging with this particular injury.

Miller, a Salisbury police officer, said, By now I hoped to have lost more weight. But I think Im in a good place mentally and physically. Im not happy where I am weight-wise, but I think Im in the right place mentally to achieve my overall goal.

Both Satterwhite and Miller do have some good things happening. Satterwhite said, I am trying to concentrate on the positives, one of which is an impressive lowering of my anxiety level. I have suffered with mild depression and major anxiety off and on for 20 years. With regular exercise, I have been able to reduce the medication needed for this. My doctor is thrilled with my activity level and improvement. I have also lowered my resting heart rate from 90 to 74. My last blood pressure check was 120/72. I want to begin lowering my blood pressure meds soon as well.

I am particularly impressed with Satterwhites next statement. She said, I really enjoy getting up in the mornings and getting my day started. This hasnt happened in a very long time.

With another view, Miller said, My win would be none of my jeans fitting and my frustration would be none of my jeans fitting. The pandemic doesnt allow me going to a store to get new jeans. My true frustration is my current weight. I run almost every day, but its getting more and more difficult to lose weight. Miller is getting faster and ran a 36:38 5K last week on the Knox track.

Goals for May are really important. It looks likely that we wont have gyms until late in the month. Satterwhite said, My goal for May is to get my knee and its surrounding muscles stronger. I also want to increase my running pace (or maybe I should say decrease my pace.) I am currently between 15 and 16 minutes per mile and would like to reach a 14 pace on a 5K by Bare Bones on Saturday, May 23, if that event can be held. I want to get back to losing weight. I think eight pounds is a realistic weight loss goal. Miller said, My goal for May is to be 15 pounds down from where I am now.

I asked both to look forward and tell me what they want to see by the end of the year, just eight months away. Satterwhite said, No more injuries. For the remaining months, I want continued weight loss and running pace improvement. By the end of the year, I want to weigh less, be more fit and totally off my anxiety and blood pressure medication. Running a 5K in under 40 minutes would be a bonus. Miller added, I just want to be a success in this program and in life, and comfortable in my own skin.

Miller lost another six pounds and is now at 302, down 22 for the year. His results are coming, just not as fast as he wants. His additional regular workouts include pickleball and weight training. Satterwhite is down 5 1/2 for the year but up one for April. Satterwhite had briefly experimented with group classes. Variety will be the key to their future success. Their goals are too high for May based on results so far, but doable with the proper mix of diet and exercise.

As I have said before, this is a long hike toward the summit. Stay tuned! See you at the end of May.

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Robin and Isaac: A month of no gyms, mixed results - Salisbury Post - Salisbury Post

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Illustration by Adam De Souza

This week, First Person features the joys and the sorrows of mothering.

First Person is a daily personal piece submitted by readers. Have a story to tell? See our guidelines at tgam.ca/essayguide.

Its been a year and a bit since we almost lost my daughter in a freak accident while on vacation. I used to think the term lost was more appropriate for something you leave in the mall or misplaced keys. You lose teeth, you lose confidence, you lose weight, but a person? Far too precious for such a word.

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The Oxford English Dictionary definition perfectly describes the vast emptiness that would have ensued had things turned out differently for us in Mexico: "lost: unable to find ones way; not knowing ones whereabouts or denoting something that has been taken away or cannot be recovered.

The trip was a much-needed getaway a couple of years ago over the Christmas holiday. We were burnt out from work and school and sports and the normal dramas that come from having three smart and spirited children aged 7, 9 and 11. The bitter cold of our local hockey arena was getting to us all and we finally scheduled some time away with my in-laws and sister-in-law to reconnect. We werent looking to do more than lie on the beach, read, sleep, swim and drink tequila. But what was supposed to be a resort vacation just outside of Cancun turned into our living nightmare.

It was a beautiful sunny day, the kind of day where you never think these things could happen to you. It still feels like it happened to somebody else.

The hotel offered a variety of water sports including hour-long rides on small sailboats guided by a local. There was not space for all of us and so we encouraged our kids to hop on and enjoy some time with their grandfather and aunt. As my husband and I sauntered back to the pool to relax, I turned to him and said I had a bad feeling about this. He rolled his eyes and asked me what could possibly go wrong.

The details of how it happened are unimportant, but they led to my middle daughter being hit in the head with the mast and knocked unconscious. Her skull was shattered and a piece of the skull pierced her brain.

I will never forget the hysterical hotel guest who came to the pool to find us. I will never forget sprinting to the beach to find my daughter on the shore, having been brought in by Jet Ski on her aunts lap by a kind passerby. She gained consciousness and was eerily calm while so many of us were not. I will never forget Mexican lifeguards who spoke no English running around trying to help us. I will never forget trying to communicate with them to call an ambulance and gesturing for them to stop touching her. I will never forget the nice American who ran to get his brother, a doctor who spoke English who told me what to ask when we got to the hospital.

I will never forget walking through the resort in my wet bathing suit beside my daughter, now in a neckbrace and lying on a bodyboard, to reach the ambulance waiting at the gates. I will never forget the ambulance ride to the hospital, playing I Spy and the Alphabet Game in hopes that she wouldnt slip out of consciousness.

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After 45 minutes, we arrived at the hospital. Everything moved very quickly. A CT scan, then a conversation with the doctor in the hallway hallway conversations are never good. She needed emergency surgery to remove that piece of skull lodged in her brain. It was risky.

I will never forget the anesthesiologist who showed up on a Harley Davidson in full leather gear. I remember my husband being calm and asking all the right questions and getting on the phone with the insurance company, and our doctor friends at home. While he took care of business, I stayed with my daughter as the staff prepped for surgery and tried to keep her calm. I didnt cry. I smiled. I wanted her to be calm and it took every ounce of strength and I had to be focused for her. Then I waved goodbye and blew her a kiss and told her I would see her soon and that I loved her.

We were told that the surgery would be about three hours, I remember every second so vividly but, at the same time, remember nothing of what happened in that time. I remember irrationally not wanting to go outside for some fresh air because I needed to be right outside the door of the operating room. I walked up and down the halls until I was exhausted, and all I could do was sit with my head in my lap in the middle of the hallway. I was still wearing a wet bathing suit.

I will never forget the moment when the neurosurgeon came out to tell us that her surgery had been a success and that she was okay. I will never forget seeing her wake up in the recovery room, head half shaved and a zillion tubes coming out of her. I gave a little thank you to God when she opened her eyes, and will never forget that the first words out of her mouth were, Mom, whose clothes are you wearing?

The ICU was colder than our local hockey arena, and my husband had scrounged up a few things to wear so I could get out of that bathing suit.

It has been a year and a half since we almost lost our daughter, and we are forever changed. We have fought through more surgery, endless doctors appointments, months home from school and an encyclopedia of side effects from a variety of medications. Today, my daughter is well. She has survived the unthinkable and her now 10-year-old brain is not your typical 10-year-old brain. She is mature and insightful and self-aware and thankful. I am, too.

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I will never forget that day, that week, that vacation, but it hasnt stopped our family from heading off again. Well continue to jump in with two feet to all of the opportunities that life offers us. I will never forget almost losing a child but I intend to celebrate that we are all here and we are well. We may even go sailing.

Jessica Yaffe lives in Montreal.

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All my mom instincts kicked in the day my daughter nearly died - The Globe and Mail

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A care manager who was so ashamed by her weight that she only went to the supermarket after dark told how she shed nearly 8st.

Leanne Wrathall weighed 18st 6lb before her transformation which saw her shrink from a size 24 to a10.

The 36-year-old mum-of-four of Harlow, Essex, said her life was ruined by her weight, leaving her humiliated during nights out and so paranoid about attracting negative attention that she always made her husband fill up their car at the petrol station.

Just 5ft 1in tall, at her 18st 6lb heaviest, she was so big that her body mass index (BMI) used by medics to gauge a healthy weight was 46.8, compared to the NHS recommended range of between 18.5 to 24.9, meaning she was obese.

But Leanne, who has four children, Teagan-Faye, 12, Hayden-Leigh, 10, Teddy, eight, and Xander, three, with her care worker husband, Darren, 38, said her turning point came when she could not fasten an airline seatbelt over her belly prompting her to join the 1:1 Cambridge Weight Plan shedding 7st 10lb and making her a 10st 10lb size 10 to 12.

Recalling how she felt haunted by her massive belly, she said: Id wake up, put my hands on my stomach and think, Its still there.

I couldnt look at myself in the mirror. My husband would have to get out of the car to get petrol at the garage, because I was too worried that people were looking at me. They probably werent but in my head they were.

Leanne explained: I would shop in the supermarket at night when there were less people there to see me, because I was so paranoid.

And if I put something in my shopping trolley, even if it was for my children, I worried that people were thinking, She shouldnt be eating that.

Describing herself as a comfort eater, Leanne who had always been on the bigger side fell into bad habits, grabbing food whenever she could, because of the unsociable hours she worked as a care manager.

Every time she tried to lose weight, managing to shed six stone for her wedding 11 years ago, she could not keep it off.

If I was having a good day, I would celebrate by eating and if I had a bad day or was stressed, I would treat food as my comfort blanket, she said.

I realised I rarely ever ate because I was hungry.

If I was out with friends or my kids, if they did not finish their meal, I would finish it for them, she recalled.

Carbs were my downfall. I would eat a lot of pasta and convenience food, especially because of my work. I work long, unsociable hours and I would not have time to prepare dinner, so it would be pizza or a takeaway, then Id go to sleep.

Sometimes I wouldnt eat all day, then I would think, Well, I can treat myself.

Leanne continued: I felt awful about it. It left me depressed. My weight would be the thing I thought about last thing at night and first thing when I woke up in the morning.

Nights out also filled Leanne with dread weeks in advance, as she stressed about what to wear.

Id have friends come to stay from abroad and I couldnt bring myself to go on nights out with them, because of how I looked, she recalled.

If I did go out, I would sit in the corner, not even getting up to go to the toilet for the whole night. I would hold it in because I didnt want to walk across the room in front of people, she added.

I would stress for weeks if I had something coming up especially if anyone asked me what I was going to wear. I could not talk about it and on the night itself, I would sit in my bedroom crying.

I could not walk up the stairs without getting out of breath and I couldnt play with the kids.

She said: If my three-year-old was having fun in a soft play area, I wouldnt join him, because I was worried about what I looked like.

The final humiliation came for Leanne when she had to ask for a seatbelt extender before take-off on a flight to Romania.

I travel to Romania quite a lot, as I volunteer with charities, so the turning point for me was at the beginning of 2018, she said.

I had to ask for a seat belt extender. Id been stretching the seatbelt as far as I could and trying to hold in my stomach, but I simply couldnt fasten it. It was so embarrassing, she recalled.

That was the moment when I finally knew I had to lose weight.

Finding slimming groups intimidating, Leanne opted to follow the 1:1 Diet by Cambridge Weight Plan, where she met with her consultant Nikki one-on-one, rather than in a group.

Asked not to be told her starting weight, she only found out that she had reached 18st 6lb after she had lost three stone.

Swapping her usual junk food for shakes, porridge, snack bars and healthier meals like spaghetti Bolognese and cottage pie, the weight started to drop off.

I began to see results really quickly and every time I lost a stone, I would get a fridge magnet. Those fridge magnets felt like getting the Olympic gold medal, she laughed.

I lost eight pounds in the first week and a stone and a half in the first month. Then it was an average of a stone a month, she said.

If I went on holiday, Id have a little break from the plan, but I found I would naturally pick the healthier options.

I love the food. I know its full of goodness and nutrients, and especially at the moment, Im doing my best to keep healthy.

I also drink three litres of water a day, Leanne added.

Leanne even started to exercise doing a couple of cardio classes at the gym each week and taking part in charity runs slimming down to 10st 10lb by October 2019.

Now I just feel content. Im not saying I look in the mirror and say, Wow, I look good, but I feel much more confident, she said.

Im the first to suggest to my friends that we go to a concert, or meet up if theres a DJ on in town, she said.

We went on holiday to Ibiza in June and it was the best holiday weve ever had. I just enjoyed it and because I was enjoying it, the kids had a great time too. I was in the swimming pool playing with them.

I bought a different bikini to wear every day for the whole two weeks. In fact, I bought 16, so a couple of times I had to change, because I was determined to wear every one of them and Id never worn a bikini before.

She said: I stopped worrying what people were thinking and felt comfortable walking around the supermarket in daylight.

It takes a while for your brain to catch up with your body, so in my head I was not a size 10 and Id still go and pick up a size 14.

Someone would say, That looks big on you, so Id pick up a 10 and think, Oh my God it fits! As a size 16 I was still wearing a size 22!

Four people who have really benefited from Leannes weight loss are her children.

My kids love it, she said. They used to play a game where they would measure my waist by hugging me. Now they can touch their hands around me, whereas when I was big, they couldnt do that.

My consultant, Nikki, is fantastic. Its not a quick fix, its a lifestyle change and she has been there for me every step of the way.

Now I want other obese people to stop being miserable by following in my footsteps and losing weight. If I can do it then anyone can.

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Size 24 mum who was 'ashamed' of her weight loses eight stone - Nottinghamshire Live

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All pain is not unto death. On the contrary, it is there to make you better, stronger and wiser.

You may ask, How do I know which pain is meant for my good and not harm?

When the pain is not unto death. By no means am I suggesting enduring physical, emotional and verbal abuse. On the contrary, run for your life. That type of pain surely is unto death, either a physical or psychological loss of life.

In some ways, the pain I am speaking of can be called exercising rather than pain. We could even call it resistance-based results. These types of pain are not meant to harm but to benefit us and glorify God. These types of pain require physical and spiritual strength, confident faith in our bodies and the Lord, and to persevere, mental and godly insight.

Pain from exercising holds tremendous benefits. Most recently, my neighbors and I attempted a new biking route. The last two weeks, I have not made it up a particular hill. Once my thighs start hurting and burning, I stop, get off my bike and push it up the hill. I was so disappointed in myself.

As I walked up the hill pushing my bike, I thought: Lisa, you have got to ignore the pain in order to get up this hill. This hill is not meant to harm you. This pain will not kill you but will strengthen you.

In some areas of my life, enduring the pain of getting over the hill serves as an emotional healing as well as a physical accomplishment.

Im grateful for 2 Corinthians 4:16, which reads: Therefore, we do not lose heart. Though outwardly, we are wasting away, yet inwardly we are being renewed day by day.

From an outward perspective, it may seem this hill is getting the best of me. Indeed, this hill is as much a spiritual and mental feat as it is a physical one.

Paul wrote: I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified (1 Corinthians 9:27 NLT).

Paul encourages us to discipline ourselves. Some versions read batter or strike a blow to the body. Strongs Greek Concordance defines discipline as to annoy or subdue. To discipline our bodiesour fleshthrough exercise is annoying.

In a similar manner, to read and act upon the word of God is an annoyance to our flesh. Because our flesh holds no good thingincluding no good thoughts, emotions, feelings and willit must be subdued and annoyed by physical and spiritual exercise.

Exercising our spiritual muscles provides us the opportunity to be faith-full athletes. It is a good thing to deal my body a powerful blow of physical pain through riding up a hill. Spiritually, speaking, a hill is a holy place where Gods glory is experienced (Psalm 24:3).

The pain of resistance-based results through weight training will not last forever, but the benefits are lasting. Despite the pain of a 45-minute to an hour workout at the gym, I walked out feeling like a million bucks.

I experienced this euphoric feeling becausewith the help of the LordI made it through another workout, I overcame the fear of what my trainer planned for the day, and I thought eternally, thereby doing what was infinitely better instead of enjoying a temporary sleep-in.

For our light affliction, which is but for a moment, worketh for us a far more exceeding and eternal weight of glory (2 Corinthians 4:17 KJV).

As Paul reminds us, it is not that our afflictions are light. My gym weights certainly were not light. It is that the pain passes and sometimes quickly, unlike the eternal weight of glory, which remains forever, firm and stable.

Resistance-based pain is not unto death but brings about positive results. Spiritual weight or pain works for our good, as well. How do we know when it is spiritual weight or pain?

One, remember this pain will not lead to a physical, emotional or mental death.

Two, if we are open and listening, God is faithful to send us a word to keep us going, inspired and hopeful.

Ignore the pain; it will help, not harm.

Lisa M. Rainey, Ph.D., is an experienced educator. She and her husband, Daniel, are members of Bethlehem Baptist Church in Mansfield, Texas. The views expressed are those solely of the author.

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Voices: Ignore the pain. It holds a great reward. - Baptist Standard

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When we think of a diet, we usually think of food. A healthy diet typically includes lots of vegetables and

When we think of a diet, we usually think of food. A healthy diet typically includes lots of vegetables and lean proteins, some fruit, whole grains and healthy fats. We usually picture whole foods as being the diet, but not all diets feature strictly solid food. In some instances, a liquid diet might be a useful way of approaching nutrition.

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

What Is a Liquid Diet?

Liquid diets are often prescribed by doctors for a variety of reasons, says Colette Micko, a registered dietitian nutritionist with Providence Little Company of Mary Medical Center Torrance in Torrance, California. Those reasons may include:

Preparing for a screening or diagnostic test, such as a colonoscopy.

Triggering quick weight loss prior to bariatric surgery or as a transitional phase after such surgery before moving back onto solid food.

Managing your weight.

Recovering from certain infections, such as pancreatitis.

Following oral surgery or when chewing or swallowing is difficult.

Improving gastrointestinal symptoms associated with certain conditions such as Crohns disease.

Resting the bowel. Because liquid diets include little or no fiber, that can give your digestive system a break from processing nutrients that may be more difficult to digest.

[READ: Post-Bariatric Surgery Diet: What You Can Eat.]

Types of Liquid Diets

Micko explains that liquid diets are typically categorized as clear liquids or full liquids.

A clear liquid diet includes thin, see-through liquids, such as:

Water.

Tea or coffee without milk or cream.

Broth.

Clear juices that contain no pulp, such as apple juice.

Clear carbonated drinks or sodas.

Sports drinks.

Popsicles that contain no milk, nuts, seeds or fruit chunks.

These diets contain no or very few calories and are intended for when youre prepping for surgery or a test that requires you to have no food in the digestive system. Because they contain so few calories and cant provide adequate nutrients to sustain your body for long, theyre usually only intended for a couple of days at a stretch.

A full liquid diet, on the other hand, is a bit more robust and includes any foods that are liquid or will melt once youve ingested them. They provide more complete nutrition than a clear liquid diet and may include:

Dairy products, such as milk, butter, yogurt and ice cream.

Strained or pureed soups.

Juices.

Water, broth and tea.

Nutritional supplements, such as shakes and drinks.

Popsicles and other juice-based frozen treats.

Cooked cereals such as oatmeal or grits that have been blended and thinned with water or milk.

Nut butters.

Gelatin, pudding, custard and other similar gelatinous desserts.

A full liquid diet may sometimes include pureed whole foods, such as fruits, vegetables and even meats think baby food consistency. Such items may be added in after youve been on a liquid diet for a while to help transition back to eating whole foods.

Some liquid diets actually include some solid food too, depending on what the diet is being used for. In those instances, you may be substituting a liquid meal replacement for one or two meals daily.

Lisa Cooper, a registered dietitian for prevention and wellness services at Orlando Health in Florida, says you should select a meal replacement containing adequate protein thats fortified with vitamins and minerals. Your doctor or nutritionist can provide guidance about the best option for your situation.

Liquid Diets for Weight Loss

One of the more common reasons you might go on a liquid diet is to manage your weight. Cooper says that in such instances, you may be working with low-calorie liquid meal replacements in the form of shakes that may be recommended for assistance with portion control and ease of use. Using a mostly liquid and part whole-food diet may add structure and simplicity to a weight management plan.

Liquid diets can induce rapid and significant weight loss, and must be managed by a health care provider to ensure long-term results, Cooper says. Long-term weight loss maintenance is dependent upon behavior change when returning to a whole food diet.

Your dietitian or other health care provider can assist you with figuring out your specific nutritional needs and selecting the right meal replacement product. Seek the help of a registered dietitian for guidance on meal replacements nutrient balance and overall lifestyle changes necessary for long-term success, Cooper says.

[See: The 9 Best Diets for Fast Weight Loss]

Are Liquid Diets Healthy?

Whether a liquid diet is healthy depends on whats in it, why youre using it and whether it provides adequate nutrition for your needs. Many faddish liquid diets may be a waste of money and might actually be dangerous if you stick to them too long.

Most liquid diets claiming to cleanse or detox the body have no clinical research to support their claims, Micko says. Our liver, kidney, skin and gastrointestinal tract are built-in body cleansers. Our bodies have the ability to get rid of toxins through sweat, urine and bowel movements.

So, if youre thinking of moving to a liquid diet because you think you need a detox, skip it and look to more proven means of using nutrition to boost health. The Mediterranean Diet has consistently been the top-ranked diet on U.S. News & World Reports Best Diets List for the past several years and offers a better health argument than many shake-based plans.

Still, for some people, a liquid diet might be a smart move under certain circumstances, and in those instances, you should focus on getting the right nutrients. When youre on a liquid diet, its important to focus on high-protein liquids to help preserve lean body mass, Micko says. Most foods on a clear liquid diet are devoid of protein, so clear liquid supplements are typically recommended. Higher protein liquids on a full liquid diet can include regular or soy milk, bone broth and yogurt if permitted, in addition to protein supplements.

Liquid diets can be challenging to stick with, and are not usually intended to be followed for a long time, Micko says. But in some cases, people with complex gastrointestinal diseases and/or certain types of cancer may be told to follow a liquid diet longer term. It is possible for a liquid diet to be nutritionally adequate, but it takes careful planning and preparation.

Should I Go On a Liquid Diet?

For some people, a liquid diet is an important health tool to achieve a certain goal. If used appropriately and under medical supervision, a liquid diet using products that provide adequate nutrition may be an appropriate tool, Cooper says. Specifically, for those at high risk due to obesity-related disease states, a liquid diet can be a means to a life-changing weight loss.

But liquid diets arent appropriate for everyone, and Cooper says you should check with your physician before initiating a liquid diet plan. Liquid diets may not be appropriate for people with certain medical conditions, such as kidney or cardiovascular disease where restricting fluid intake might be necessary.

Generally speaking, Micko says she would not recommend a liquid diet for overall health unless its been medically indicated. Most liquid diets are insufficient in calories, protein, lack essential nutrients and lack research to support long-term weight loss or health outcomes. Thus, you should really only use a liquid diet if youre instructed to do so by your health care provider.

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What Are Liquid Diets and Are They Healthy? originally appeared on usnews.com

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