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KIMBERLEY Walsh has stunned fans with her incredible physique in recent weeks - while she takes to the stage for Big: The Musical in the West End.

And many dieters, desperate to follow in her footsteps, have been left asking exactly how the former Girls Aloud singer, 38, has managed to trim down.

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In particular, Kimberley revealed she lost three stone after giving birth to her youngest son Cole Scott in 2017.

Since then she has successfully kept the weight off and has showcased her svelte figure through a string of snaps on social media.

Kimberley, who is now a healthy size ten, says: "For me, its not about being thin I like having shape and definition."

Here, we take you through how Kimberley lost her baby weight...and now continues to stay in shape.

Kimberley has credited zero gravity pilates for helping her to lose weight and transform her figure.

She told The Sun: "Ive been doing zero gravity pilates which is a tame version, its hard strength wise, for me thats really good, to feel strong, Ive never been great at cardio."

Zero gravity pilates is a low-impact exercise that concentrates on strengthening the body, with an emphasis on core strength.

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Kimberley admits that she keeps the weight off by regulating her portion sizes - however, she never deprives herself of her favourite treats.

She said: "Ive never been one to get away with strict diets Im more about portion control, I wont deny myself anything, Im not very good at it.

"If I restrict myself I actually put on more weight."

Kimberley says she lost more than a stone through sessions with her personal trainer Peter Maciver, aka PMac.

She says she was "coerced" into hiring him by Rochelle and Marvin Humes at Rochelles 30th birthday party in March.

Speaking about her training sessions, she said: "Its good, because it pushes you. I usually see him once a week just to keep me motivated."

Kimberley is currently starring in a nine-week run of Big: The Musical in the West End alongside former boy bander and fellow Strictly star Jay McGuiness.

She says dancing has helped her stay fit and that eight shows a week requires stamina.

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She added: "Jay and I are doing a little bit of dancing in rehearsals, so that is helping. Ive got back to where I was before."

Kimberley credited SlimFast shakes with helping her get in shape after having a baby - having signed up as the face of the brand.

"The shakes are great when Im working out because theyre high in protein," she said.

"I always thought Id struggle with a diet plan that only has sweet food. SlimFast snacks suit me because there are savoury options. My favourite is the Spicy Thai Noodles, at only 70 cals."

One of Kimberley's life mantras has always been about focusing on happiness first and looks second.

She has celebrated her body on social media, especially after becoming a mum to two boys.

Earlier this year Kimberley posted two pap pictures side by side on Instagram, one taken on the last Girls Aloudtour when she was at her thinnest, and another in a bikini, four months after first baby Bobby, now five, was born.

She wrote candidly about putting things in perspective in the second shot, she had just created a human and hoped that other mums would find comfort in seeing the reality of her post-pregnancy body.

Ill take one for the team, she wrote.

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NEW WOMAN20st mum shed HALF her body weight after taking before photo for motivation

weigh to goMum shows off 7 stone weight loss but says it was thanks to keto diet & NOT gym

ONLY WAY IS YO-YOHow hypno-gastric bands & juice cleanses saw Towie cast lose weight FAST

MAMMA MIA!Mum-of-3 reveals 5st weight loss - after eating diet of pizzas, burgers & kebabs

SWEET TOOTHChildren underestimate how much sugar they consume by HALF, study finds

BODY CONFIDENTLoose Women's Coleen Nolan says she's happier now than she was at size 10

ROLE MODELI lost 8st so I could support son after he was diagnosed with cerebral palsy

WEIGH TO GOI lost 3st after my daughter pointed at my tummy and asked if I was pregnant

WEIGH HEYFormer air hostess says weight loss 'cured' asthma as she reveals transformation

And she has since reiterate: "My stomach has held two babies, its wrinkly, its got that mum tum skin and thats not going to change.

"The kids have wrecked my body, theres no denying it I breastfed both of them and thats quite clear.

"But all I think about when I see them is: I actually made you! Women have kids every day and its amazing we can do that with our bodies. Im not special for being able to do it, but its crazy that we can."

Original post:
Kimberley Walsh weight loss: How the former Girls Aloud star shed three stone in baby weight - The Irish Sun

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Dwight Schrute (Rainn Wilson), Andy Bernard (Ed Helms), and Michael Scott (Steve Carell) are just a few of the beloved characters from The Office. No characters or storyline will ever quite compare to Pam Beesly (Jenna Fischer) and Jim Halpert (John Krasinski). Viewers immediately began to root for them from season one.

Through the many twists and turns of the interesting plot the two characters continued to grow, and luckily, eventually, find companionship in one another. Jim and Pams relationship quickly became a fan favorite. Followers everywhere were enthralled with their dynamic.

In season five, fans finally got to see the beautiful moment between Jim and Pam when he proposes to her. It is no surprise that this particular scene stands out as one of the most memorable moments in the history of The Office.

However, fans and viewers may be surprised to learn how much the precious moment actually cost to film. Greg Daniels, the executive producer, claimed the characters lengthy journeys and storyline together deserved a scene that represented the momentous occasion.

Jim and Pams chemistry was so sweet and undeniable from the start. However, in the first few seasons, there was a slight problem of Roy (David Denman), Pams fianc.

The Offices earlier seasons depict a different kind of love story for Pam. For three seasons fans and viewers watched Pam struggle to make it work with Roy until the inevitable demise of their relationship.

Finally, in season four, fans finally were able to see the anticipated beginning of Pam and Jims relationship. It was even better than expected.

The season premiere that would eventually lead to Jims proposal was broken up into a two-part episode to kick-off the start of a new season. Weight Loss Part 1 focused on the challenge the characters take on to collectively lose weight together, while Jim struggled with Pam pursuing her passion for art in New York City.

Part two of the famous episode aired immediately after part one. The unique two-part season premiere should have clued viewers in that something special was coming up.

Weight Loss Part 2 begins with the comical footage of the characters as they continue to battle against the fellow Dunder Mifflin branches in a weight-loss challenge. Pam seemed to be adjusting to her new life in New York and even began making friends, but it was obvious that throughout the episode Jim was tense and in a state of unrest when it came to Pam.

As the days and weeks pass by the episode illustrates the annoyances and inconveniences that the couple endured as a result of dating at a distance. From family obligations to last-minute schedule changes, it became obvious that Pam and Jim were becoming frustrated with their current situation.

That was until one afternoon Jim asked Pam to meet for a spontaneous lunch. They agreed to meet halfway, and Jim proposed to Pam outside of a gas station in the pouring rain. The couples love for one another couldnt be contained, and despite deciding to wait, viewers got to see Jim propose to Pam unexpectedly in season five. The beautiful scene captured everything the viewers and fans loved about the popular couple.

Fans and viewers grew to love Jim and Pam overtime, but imagine being one of the people responsible for creating the show, characters, and storylines. Daniels implied that nothing would be held back when it came to getting the proposal scene just right.

That is probably why the whole scene cost about $250,000. Using the fake rain and designing a replica of the famous gas station that the couple has shared memories at in the past were two essential pieces of the proposal.

In order to have both of those elements present it cost about $250,000. Talk about an expensive scene!

When it comes to television series, it is safe to say that Jim and Pams love story is one for the books. The couples storyline meant a great deal to the fans and the teams of people who were dedicated to writing, producing, and filming the show. The famous proposal scene is representative of the beloved characters.

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'The Office' Proposal Scene Between Jim and Pam Was Super Expensive to Film - Showbiz Cheat Sheet

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Losing the last few kilos is always a hard task. While 27-year-old Rajni was dedicated to getting fitter, she quickly realized that exercise alone won't get her the desired results. Putting in practice some diet secrets she learnt from her brother, Rajni was able to lose weight and transform for better. To know how she did it, read her story from fat to fit here:Name: Rajni PandeyOccupation: Employed with a private companyAge: 27 years

Height: 5 feet

Highest Weight Recorded: 64 kgs

Total Weight Loss: 7 kgs

Current Weight: 53 kgs

Duration it took me to lose weight: 2 months

The turning point: My fluctuating weight made it difficult for me to find the right clothes. Once I hit 64 kilos, I realized it was high time I do something about myself and that's when I decided to hit the gym. Initially, I was able to drop down to 58 kilos but then I hit a plateau. My weight stayed between 58-60 kilos for the next two years and I couldn't do anything. This was when I decided to seek guidance from my brother, who had successfully lost weight. I consulted him and he gave me more information about food planning, eating pattern, and the importance of vitamins and minerals.

My diet: I started off with 2 weeks of 3 meals a day and reduced it to 2 meals a day for 2 weeks. After 4 weeks, I followed 1 meal a day. I ditched carbs, sugar completely and followed a diet high fats, medium protein, and low carb diet. I also included important vitamins like - B, C, D, E, A, K, and minerals like iron, magnesium, potassium etc. in my diet through supplements.

Low-calorie recipes I swear by: I would bake at home with the help of various YouTube videos. Peanut butter cookies, flour-less dark chocolate cakes etc. Amazing and healthy!

My workout: I work out early in the morning, six days a week- 3 days spent doing weight training and the other two days intensive cardio and one day dedicated to brisk walking or jogging. Sundays are my rest day.

Fitness secret I unveiled: Losing weight is more about what you eat and when you eat. Exercise alone can help you lose a little weight but once you start paying attention to your diet, the results look more promising.

How do I stay motivated? The number of compliments and comments I get from people post my transformation are enough to keep me working on my goals.

How do you ensure you dont lose focus? Through my weight loss journey, I realized one big thing-instead of eliminating, you have to concentrate on fine-tuning your lifestyle. I did not eliminate what all I liked eating. Instead, I started to look for healthier ingredients (trust me, they aren't so difficult to find) and this kept me interested and dedicated.

Whats the most difficult part of being overweight? Obesity makes you more prone to lethargy and low energy levels. Even though my weight was not too much, I would still feel a dip in my energy levels during the second half of the day.

What shape do you see yourself 10 years down the line? Now that I know what would keep me healthy and fit, I would love to follow the same lifestyle and food for longer.

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Weight loss story: 'My brother's transformation inspired me to lose weight' - Times of India

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Scientists have proven once-and-for-all it's easier to lose weight if you eat breakfast and avoid late-night snacks.

Subjects in the US study had lunch and dinner at the same times every day - 12:30pm and 5:45pm - but half had their third meal at 10pm, and the others at a more traditional breakfast time - 8am.

They all ate the same amount of food containing the same number of calories, and the overnight fast was the same for both - just over 14 hours.

"The daily timing of nutrient availability, coupled with clock/sleep control of metabolism, flipped a switch in the subjects' fat/carbohydrate preference such that the late-evening snack session resulted in less fat burned when compared to the breakfast session," the Vanderbilt University scientists said.,

"The timing of meals during the day/night cycle therefore affects the extent to which ingested food is used versus stored."

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The meal to skip if you want to lose weight, according to science - Newshub

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Diet plans and salads go together like movie theaters and popcorn you don't often find one without the other. And for good reason, with the former: Salads can be beneficial both for meeting your nutritional needs and helping you toward a weight-loss goal.

A salad diet can help you lose weight if you follow a few simple guidelines.

Credit: fcafotodigital/E+/GettyImages

Here's what you need to know about salad diets, including the best salad recipes to try for your specific diet plan.

Adopting a salad-based diet isn't a magic bullet for dropping pounds, but incorporating salads into your eating plan will help you follow the most successful recommendations for weight loss.

Two separate meta-analyses on diet and weight loss, one published September 2017 in Perspectives in Psychological Science and one published January 2018 in Medical Clinics of North America, had the following recommendations regarding food intake:

Following a salad diet plan allows you to follow these recommendations daily by incorporating at least one large salad per day.

Salads are a smart addition to just about any eating plan because they typically feature a variety of vegetables, which are high in nutrients and low in calories. Salads can help you lose weight as part of a healthy, balanced, reduced-calorie diet.

A salad diet plan doesn't necessarily mean you need to eat salad for breakfast, lunch and dinner, but it should include one really big salad every day. This approach is recommended by many nutrition and exercise professionals alike.

All salads are not created equal, though making sure your salad choices keep you full without excess calories is key. When following a salad diet for weight loss, build your salad using the following steps.

Step 1: Choose Your Greens

When choosing the base for your salad, go with the greens that satisfy your taste profile. If you like blander greens, opt for a simple chopped romaine or spinach. If you like more variety in flavor, choosing a greens mix that contains arugula, kale and field greens may be a better option.

Including protein-packed foods in your salad is a surefire way to making sure your salad is satisfying and maximizes fullness after a meal. A review published June 2015 in the American Journal of Clinical Nutrition found that including 25 to 30 grams of protein per meal led to improvements in weight management and appetite.

When choosing animal-based protein sources, go for leaner options if weight loss is your goal. Chicken breast, lean cuts of pork, shrimp, salmon and hard-boiled egg will provide plenty of protein while minimizing fat intake. For reference, according to the USDA, a 3-ounce serving of cooked lean chicken breast provides 27.3 grams of protein, while a 3-ounce serving of wild Atlantic salmon provides 21.6 grams of protein.

Plant-based sources of protein, like tofu and beans, are also a great option.

Step 3: Add Supporting Veggies

While greens are normally the best choice for the base of your salad, other veggies can play a strong supporting role. Salads should contain veggies from varying categories to increase the nutrition profile of the meal. The easiest way to ensure you're getting a variety is to "eat the rainbow."

Any veggies can be used in a salad. With the base being salad greens, adding veggies that are red, purple, orange or yellow will round out your meal. Red or orange peppers, carrots, beets, sweet potato and tomatoes are just a few options. If you have a tendency to like your salad a little sweeter, adding fruit is a wonderful option as well.

Step 4: Consider Crunchy Ingredients

Now that you have your salad base of greens, protein and supporting veggies, add some other crunchy ingredients to make the salad fun and satisfying. Regardless of what eating plan you're following, there are plenty of options.

For those following a lower-carb diet, options like nuts, seeds and cheese crisps are tasty options. Traditional items like croutons and pita chips are also great options. Crunchy additions do tend to be more calorically dense than other ingredients, so be sure to measure servings sizes first.

Step 5: Use Dressing to Increase Satisfaction and Nutrition

Most people on a salad diet for weight loss assume skipping salad dressing is helpful, but it can reduce your enjoyment of the meal and create a reduction in vitamins and minerals provided by all the nutritious veggies in the salad.

A small study published October 2017 in the American Journal of Clinical Nutrition found those who ate salads with a soybean oil dressing absorbed nutrients better than eating the same salad without dressing. Participants used about 2 tablespoons of dressing, which is the standard serving size for most dressings.

Many store-bought dressings may contain added sugar, so check nutrition labels and measure out serving sizes to keep calories and sugar in check.

Add your salad ingredients into a large bowl to ensure ingredients are evenly distributed, then toss with your dressing. Mixing ingredients and plating afterward will make the salad more enjoyable and will provide a restaurant-style experience.

If you're using a salad diet for weight loss, you may already be following another popular diet plan. Many include lots of veggies, and using salads for meals can be helpful. Here are some salad recipes that fit with each of the following plans.

Keeping carbs low on these plans is key to success. This Keto Carnitas Salad is flavorful and delicious while providing only 3 net carbs per serving.

This paleo diet focuses on whole, unprocessed foods, which can be time-consuming to make. But this Paleo Charred Lemon Skirt Steak Salad takes only 20 minutes between prep and cook time.

While salad may seem like a lunch staple, you can really eat it any time of day to reap the healthy benefits.

It can be difficult to meet your protein needs when following a vegan diet, but this Simple Vegan Taco Salad packs 20 grams of protein into each serving.

When thinking about salads that fit the Mediterranean diet, feta cheese immediately comes to mind. Try this Crunchy Tuna & Feta Salad for a twist on the traditional fare.

Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.

This Simple Vegetarian Chef's Salad uses kidney beans and egg in place of meat. It provides a whopping 25 grams of protein per serving.

The DASH diet for high blood pressure calls for lots of veggies and whole grains. If you're looking for a break from the traditional base of greens, this Salmon and Broccolette Superfood Salad is worth a try.

This Paleo Citrus-Basil Chicken Salad fits the criteria for Whole30 and provides 32 grams of protein per serving.

Like the DASH diet, the cholesterol-conscious TLC diet focuses on lots of fruits and veggies. This Asparagus and White Bean Dinner Salad provides 21 grams of protein while skipping the meat.

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Salad Diet Plan for Weight Loss: Benefits and Recipes to Try - LIVESTRONG.COM

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LOOKING at a photo of her 20 stone figure, Yvonne Tompkin knew she desperately needed to lose weight.

The former aerobics instructor, 54, had ballooned to a dress size 22 after giving up exercise and developing an unhealthy addiction to snacking.

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And it was seeing the image of herself at her heaviest that drove Yvonne, from Radcliffe-on-Trent, Notts, to lose half her body weight.

Yvonne, who lives with commodities trader husband Dominic, 45, and children Azaria, 13, Elyas, 12, and ten-year-old Querida, signed up to Slimming World and has since shed nearly 11 stone.

Yvonne now feels happier and more confident than ever in her trim size ten, 9st 11lb figure.

She said: "I've never looked back and now I'm 10st lighter and a whole new woman - with a new job, new figure and new confidence as a wife and a mum."

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Before putting on weight, Yvonne had been a trim size ten when she got married.But after having her first child she quickly developed unhealthy habits and stopped being active.

She said: "I married my husband when I was 38 and super-fit. I was a qualified aerobics instructor, always running about, and a size 10.

"I fell pregnant at 39 and naturally, towards the end, I wasn't able to be as active.

I started eating whole packets of chocolate biscuits

"When Azaria was born in 2006, I was about a stone heavier.

"Being a first-time-mum was hard work and I was often really tired, and this is when my bad snacking habits started.

"I started eating whole packets of chocolate biscuits, convincing myself I needed the energy.

"My meals were the same as before, but because I wasn't doing my usual exercise classes, I wasn't burning off the calories like I used to.

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"My bad habits continued after Elyas and Querida were born and, with each pregnancy, the weight piled on.

"I often moaned to my husband about my insecurities but I'd lie about the amount of junk I was eating when he wasn't around.

"I hid the sweet and biscuit wrappers before he got home, ashamed of how many I'd eaten."

Yvonne went from 12st and a dress size ten before her first child, to 17st and a size 22 at age 50.

However, Yvonne's wake-up call came when she started applying for new jobs in 2017 - and she lost all confidence.

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"Querida was starting at school and I felt ready to go back to work so I started to apply for jobs," she said.

"I went for interview after interview and kept not getting the job, and my self-esteem plummeted.

"I hated the way I looked and it got so bad I barely left the house.

"If I did, I'd watch Dominic play with the kids in the park or in the local pool, as I was too shy to get involved with them."

I hated the way I looked and it got so bad I barely left the house

At the end of that year, Yvonne was out for coffee with friends when they started chatting about Slimming World - which spurred her into joining the group.

"They'd each lost weight on the plan and something just told me I had to try this to be happy again," Yvonne said.

"I asked if they could pick me up on their way to Slimming World the following week and, although I was terrified, I knew that if I'd told them I was going, I couldn't pull out."

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Despite her initial fears, Yvonne says she found her first session "amazing".

And she decided to keep motivated by taking a photo of herself at her heaviest as a reminder to keep going.

"When I got home I asked my daughters to take a photo of me because I knew I'd never be that weight again," Yvonne said.

"I printed the photo and stuck it in the front of my Slimming World book as a reminder to keep going.

"And I did. I cooked healthy dinners every night from scratch, stating with Cajun chicken and wedges.

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Yvonne's diet before and after

BEFORE (20st)

Breakfast: Four slices of toast with butter and marmalade

Lunch: Ham sandwich with white bread, crisps and chocolate bar

Dinner: Curry with ready-made sauce, rice, naan bread, bhajis and chips

Snacks: Packet of chocolate biscuits, coffee with two sugars

AFTER (9st 11lb)

Breakfast: Fruit with quinoa and Quark yoghurt

Lunch: Jacket potato with low-fat natural cottage cheese, ham and salad

Dinner: Chicken tagliatelle

Snacks: Fresh fruit and fat-free natural yoghurt

"We ate together as a family and I made sure there were lots of leftovers I could enjoy the next day if I got a craving to reach for biscuits.

"I also snacked on fresh fruit and fat-free natural yoghurt."

Within six months, Yvonne had lost four stone and finally had some confidence back.

Yvonne then began working for a friend three afternoons a week and the weight continued to drop off.

She has since lost over ten stone and is now helping other women to follow in her footsteps.

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MAMMA MIA!Mum-of-3 reveals 5st weight loss - after eating diet of pizzas, burgers & kebabs

ROLE MODELI lost 8st so I could support son after he was diagnosed with cerebral palsy

WEIGH TO GOI lost 3st after my daughter pointed at my tummy and asked if I was pregnant

WEIGH HEYFormer air hostess says weight loss 'cured' asthma as she reveals transformation

WEIGH TO GORevenge body mum shamed for dealbreaker legs by ex now loves 'thunder thighs'

TOP PRIZEWoman, 26, crowned Miss Great Britain after shedding HALF her body weight

massive no murOlly Murs shows off his incredible weight loss in just ONE month

Exclusive

WEIGH-HEYI was a size 24 but I've finally got my sex drive back after losing 8st in a year

TAKES THE CAKEWoman loses 10st after dream job at a food company made her balloon to 23st

"After I'd lost 5st, I knew I wanted to help others the way I'd been helped, and in May 2018 I became a Slimming World Consultant," Yvonne said.

And Yvonne realised just how far she'd come when,17 years after her wedding day, she could again fit into her white size 10 gown.

She said: "Last year I dug out my wedding dress and when I fastened the zip to the top, I cried with happiness to be back to the woman I was all those years ago."

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Weight loss: 20st mum shed HALF her body weight after taking before photo for motivation - The Sun

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Hard training and exercise are not enough to maintain your body weight or keep your body in proper shape. If you are not eating right, you cant get good results out of these efforts.

Eating right is not about eating healthy foods, fresh fruits, vegetables, proteins or crabs.

Many people maintain impressive physiques, even though they eat unhealthy foods or food which is rich in calories and fats.

The food we eat is usually made up of three Macronutrients, which are Carbohydrates (Carbs), Protein, and Fats. Our body obtains energy and growth materials from these three Macronutrients.

Introduction:

Macro Calculator is all about eating the food you love and getting good results at the same time, for your purpose of losing weight in an easy way.

It takes into account some details, such as your weight, your body fat percentage, and your activity level. Through these details, this calculator determines your lean body mass (LBM), basal metabolic rate (BMR) and total daily energy expenditure (TDEE)

With the help of a macro calculator, you can find in a few minutes the exact number of proteins, fats, and carbs that you should take each day.

Whether you want to lose weight or gain muscles, finding food that fits your macros can help you achieve your fitness goals in an easy and fast way.

Use of Macro Calculator:

Each day, we require a set number of calories in order to maintain our bodies in the current form. A macro calculator can make it easier for you by providing each detail about macronutrients present in your food.

First, It calculates protein and fats. After that, it assigns the remaining calories as crabs.Carbs are the bodys preferred energy source, and it works as fuel for our body.

A macro calculator can show you details of your optimal macronutrients and calories in a graph or handy chart. This detail is based on your height, weight, gender, and activity level.

You simply have to enter the foods that you are eating and their quantities in a macro calculator. Then it will tell you the macros for each food to monitor it for the day.

Through this process, you can track every food you eat. Use this macro counting for losing weight, gaining muscles, or maintaining the current weight and physique.

Benefits:

The best thing about a Macro calculator is that you can achieve your fitness goal without starving with following hard diet plans.You dont have to deprive yourself of your favorite foods. It is very easy to figure out these details through any smartphone macro app and it can do most of the work for you.Macro counting is extremely successful and can take you out of the mindset of healthy and unhealthy food.You can reach your recommended macro target by tracking and counting them each day.Make sure you are having your macro amounts each day and youre good to go!

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Macro Calculator Its Use And Benefits - NewsCase

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Look! Scales and a tape measure!

To really understand how to lose weight you need to learn a little bit about the human body, the mind and nutrition.

Weight loss really is not a complex task you really do just need to eat less and exercise more. The real challenge is overcoming the mind to control your appetite and combat lethargy.

Here we cover the main topics on weight loss. First we look at dieting and attempt to dispel a few myths and explain that although it is difficult to lose weight by dieting alone, it is certainly possible.

We also look at the role of human biology in weight loss. We also look briefly at spot reduction, which is another classic myth of losing weight.

After the information on how to lose weight we review some weight loss books. All of these books have been hand-picked and individually reviewed they all provide a healthy and sustainable way to lose weight and get fit.

Finally we provide what is hoped to be some motivational advice and then one solution for tackling weight loss, i.e. adopting SMART plan.

If you are not sure whether or not you are overweight then you should use our BMI calculator. If you have any questions or need any guidance then please do not hesitate to ask below. There is also a list of resources and references to allow you to learn more on each topic discussed.

Combining regular exercise with a healthy diet really is the best way to lose weight, however, often people are unable to exercise on a regular basis for various reasons. So if you are not able to exercise you have to adopt a healthy weight loss diet plan to help you to lose weight and then manage your weight.

Important note: The goal of a weight loss plan is to lose fat and ideally become fitter at the same time. If you are only restricting calories then it is likely that you will lose muscle tissue as well as fat. While this will still record as weight loss it is not what you should be aiming for. Muscle is healthy, fat is not.

To lose weight all we need to do is ensure that our daily calorie intake is less than our daily calorie requirements. So why is exercise thought to be so important for weight loss? Regular exercise makes this easier for four main reasons.

So if you cannot exercise you are missing out on a huge advantage when it comes to weight loss. However, it is still possible to lose weight.

Everyone asks how do I lose weight? but the real question should be how do I lose body fat while maintaining lean muscle tissue?. A healthy body is lean and muscular muscles give us our shape and tone.

Muscles are also vital for good health. Not only do they make us stronger and fitter, they also help keep metabolism raised. Muscle tissue is very hungry, it needs proteins and carbohydrates for growth, repair and function, and needs much more energy than fat tissue.

Another way to explain it is that muscles are the bodys engines, fat cells are the fuel tanks. When someone wants to lose weight, they actually want to lose fat. Understanding this helps to explain why very low-calorie diets can be counter-productive in the long-term.

When people attempt to lose weight with diet alone they generally throw themselves into a low-calorie diet, or sometimes a very low-calorie diet (VLCD) which is defined by being below 1000 calories a day.

Often these diets do not provide the body with enough protein to sustain muscle tissue and so muscle wastage occurs. The body simply breaks downs its own muscle tissue to provide energy for other parts of the body. Fat loss will also occur, but not in isolation.

To understand why this happens we need to explain a little about how the body stores and then burns fat. There are two hormones at play in the body that control fat storage insulin and glucagon. Both are triggered by changing levels of glucose in the blood (blood sugar).

When we eat carbohydrates, especially high GI carbs, such as bread, blood sugar levels rise. This increase in blood sugar triggers a release of insulin from the pancreas. The role of insulin is to reduce blood sugar levels, it does this by aiding the uptake of glucose into fat storage (adipose tissue). The glucose is actually converted to glycerol and combined with fatty acids for TAGs (triacylglycerides) and this is what we call fat. Prolonged raised levels of sugar in the blood can lead to health problems.

So, in a nutshell, when we consume sugary foods our bodies release insulin that causes that sugar to be stored as fat. Understanding this is key to understanding how diet can help lose weight.

When glucose levels fall the pancreas then releases glucagon. The role of this hormone is simply the opposite of insulin, it causes blood sugar levels to rise again. Glucose is the prime energy source of the brain which is our prime organ as it controls the functions of all other parts of the body.

So glucagons prime objective is to ensure that the brain is supplied with sugar. It does this by breaking down the fat tissue to extract the sugars locked up in the TAGs (glycerol and fatty acids). This is what we call fat burning.

It is not easy to get the body to release glucagon though. You have to allow your blood sugar levels to fall to very low levels. As soon as you eat a sugary food, such as some bread, pasta, high GI vegetable like parsnips and pumpkin, processed breakfast cereals, rice, any junk food (cakes, cookies, donuts), you blood sugar rises and therefore glucagon production stops and insulin takes over, so you quickly go from a fat burning situation back to a fat storing one.

This is why unhealthy diets are so likely to lead to weight gain most of what is unhealthy is also high on the glycemic index (high GI) which means it causes blood sugar spikes, insulin and fat accumulation. So by limiting high GI foods you can help to lose weight with diet alone.

Protein is important for two reasons:

This is another reason why very low-calorie diets are bad people eating less than 1000 Calories a day to lose weight often fail to consume enough protein, instead just eating their favorite sugary snacks.

This sugar heavy diet not only causes fat to be stored but also the lack of protein causes muscles to waste away and lowers BMR (basal metabolic rate) which determines how much energy is used to maintain the body at rest.

Although it is possible to lose weight through healthy diet alone, as detailed above, it is far easier and quicker to lose weight by combining diet with exercise. But when is the best time to exercise? Is there a best time at all?

One school of thought is that so long as you are active and burn additional calories it does not matter what time you exercise. However, there are other opinions on this, so lets take a look at them.

Many people advocate that the best way to lose weight is to exercise on an empty stomach before a meal. It has long been believed that this fasted exercising will increase metabolism and help lose weight, then eating afterwards will provide the body with essential proteins, carbohydrate and fats to start building healthy new muscle tissue.

However, recent collaborative research carried out by Surrey University and Imperial College London and published in the Journal of Endocrinology suggests that exercise after eating can help people to lose weight more effectively than vice versa.

The research found that exercising after a meal boosts the release of hormones PYY, GLP-1 and PP which then suppress appetite, meaning that you stay full for longer which reduces snacking.

Dr John McAvoy, a GP with a special interest in obesity, said For exercise to contribute to weight control it should be sustainable over the long-term and enjoyment remains a critical factor to this end.

As is often the case, the real conclusion is that to lose weight, lifestyle change is required. There really is no quick fix to fitness and health. People that keep healthy remain active throughout their lives and generally socialize with more active people.

One specific hormone that we are currently aware of which affects appetite is the PPY hormone. PPY helps to reduce our appetite when it is in the system. It is created in the body in response to two specific activities; exercise and the digestion of proteins.

Previously it was assumed that the increase of PPY in the body would not last long enough to make exercise after a meal a useful approach to weight loss. However, research has shown that exercise does not result in a reduced calorie consumption. In fact, people who exercise tend to eat more food than the sedentary people!

Ultimately the best advice is to find a healthy sport or pastime that you enjoy and build it into your life so that as time passes exercising becomes part of your daily routine, second nature.

Exercise does help you to lose weight and it certainly gets you fit. But you need to ensure you exercise with intensity and do not over eat afterwards. So many people treat themselves to a big dinner or breakfast after exercising in the mistaken belief that they have worked hard enough to deserve it.

This is rarely, if ever, true. Professional swimmers, athletes and bodybuilders consume considerably more calories every day, but they are super-fit and train for several hours each day at a much higher intensity than an overweight and unfit person can manage.

Exercise does have a vital purpose though. Most people who manage to control their weight long-term after losing a lot of weight do so by using exercise. If you are fit and exercise on the regular basis you can get away with a few more eating binges before the weight comes back on.

If you want to lose weight and shed the pounds, then the answer is to eat a healthy well-balanced, portion controlled diet AND do some exercise to get fitter so that you can maintain your healthy weight.

One final point on exercise it boosts your confidence. Another study recent showed that people feel better about themselves after they exercise. Even when there is no real physical change, self-confidence is improved. This increase in self-esteem caused by exercise leads to more exercise and eventually you become healthier, fitter and slimmer.

Sometimes you have to be really careful how you interpret results of studies. The tabloids reported both of these stories in the most controversial way possible, that is diet does not lead to weight loss, and neither does exercise.

The research is still important as it helps us to understand the dynamics of weight loss, diet and exercise and how our bodies respond to changing conditions. However, as far as the average overweight person is concerned, the same rules apply exercise more and eat less to lose weight.

The key to losing weight and staying fit and healthy is to make a full lifestyle change which involves eating less, eating a well-balanced diet and getting regular exercise.

Be more active every day, it really will make you fitter and leaner. Combine these weight loss articles with a specialist weight loss plan and you can lose weight even faster!

A Weight Loss Plan Is Only Ever As Good As The Person Following It

Many people spend a long time looking for the perfect or best weight loss solution. And as there are so many products, plans, regimes and systems on the market it often seems logical to assume that there must be a system that cannot fail.

However, every year people do fail to lose weight and get back in shape. Also every year we hear people saying I have tried everything to lose weight and nothing works.

So, are all weight loss plans a waste of time, and money? Well, maybe they are, if you are not prepared to put in the effort.

That is why we always say, A Weight Loss Plan Is Only Ever As Good As The Person Following It.

You can hire the worlds top nutritionists and fitness instructors to help you meet your weight loss goals, but if you do not put in the effort, if you are not fully committed, then failure is a real possibility.

Alternatively you could follow the simplest of plans, and if you are dedicated and work hard, you will succeed.

When it comes to losing weight and getting back is shape, the only person that can make that change is you. You have to follow the diets, you have to do the exercise, you have to control your appetite and not give in to your cravings in more difficult times emotionally. Only you can do it!

However, saying that, a good plan does provide a solid foundation on which to work. And being part of a weight loss or fitness group can help provide the support and encouragement that you need to help keep you on target.

successful long-term weight loss maintainers share common behavioral strategies, including eating a diet low in fat, frequent self-monitoring of body weight and food intake, and high levels of regular physical activity (Wing and Hill, 2001)

So if you do decide to follow a weight loss plan, remember, the plan will only work if you do too. Long term weight loss requires constant vigilance. Never stop monitoring and keep food and exercise journals if need be.

The easiest thing in the world is to give up on the plan and revert to your old, unhealthy, sedentary lifestyle and put all the weight back on again. Do not let this happen. Once on the slippery slope to weight gain it is hard to stop.

All of these plans can be very effective. No weight loss plan will work if you are not committed to follow the rules, read all the guidelines and most importantly do the hard work, that is exercising or following a strict diet.

These plans will in the long-term do more than just help you lose a few pounds though (you can learn more about the health benefits of exercise here).

They will teach you how to live a healthier and more fulfilling life. Regular exercise and a healthy diet will literally add years, maybe even decades, to your life. And it will also make those extra years more rewarding as you will remain more active into old age.

We are living in a society today where more people are growing older each year but many of these people are house bound, obese and very inactive. The quality of life for millions of people is well below average.

Anyone who does not take action and strive to become fitter and healthier when they are young, risks crippling health problems later in life. So do yourself a favor and get active and start changing your life today! Still not sure where to start? Check out our 50 ways to live a healthier life.

Exercise after eating diet tip BBC News, Monday, 4 June 2007

Effects of exercise on gut peptides, energy intake and appetite by Catia Martins, Linda M Morgan, Stephen R Bloom1 and M Denise Robertson. J Endocrinol May 1, 2007 193 251-258

The allure of forbidden food: On the role of attention in self-regulation. by Esther K. Papies, Wolfgang Stroebea and Henk Aartsa. Journal of Experimental Social Psychology. Volume 44, Issue 5, September 2008, Pages 1283-1292.

Obesity: genes, glands or gluttony? by D. J. Chisholm, K. Samaras, T. Markovic, D. Carey, N. Lapsys and L. V. Campbell. Reproduction, Fertility and Development 10 (1) 49-54. http://dx.doi.org/10.1071/R98016

Food presentation and energy intake in a feeding laboratory study of subjects with binge eating disorder by Blake A. Gosnell, James E. Mitchell, Kathryn L. Lancaster, Melissa A. Burgard, Steve A. Wonderlich, Ross D. Crosby. International Journal of Eating Disorders. Volume 30, Issue 4, pages 441446, December 2001.

Breakdown of dietary restraint following mere exposure to food stimuli: Interrelationships between restraint, hunger, salivation, and food intake by Peter J. Rogers, and Andrew J. Hill. Addictive Behaviors Volume 14, Issue 4, 1989, Pages 387-397.

Effect of exercise on food intake in human subjects by FX Pi-Sunyer and R Wood. American Journal of Clinical Nutrition, Vol 42, 983-990, 1985 by The American Society for Clinical Nutrition, Inc. Abstract.The Effect of Soup on Satiation by Abdou Himaya and Jeanine Louis-Sylvestre. Appetite Volume 30, Issue 2, April 1998, Pages 199-210.

Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women by Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, and Stuart M. Phillips. Published in The Journal of Nutrition. September 1, 2011 vol. 141 no. 9 1626-1634. Abstract: jn.nutrition.org/content/141/9/1626.short

Successful weight loss maintenance, by Rena R Wing and James O Hill. Annual Review of Nutrition, Vol. 21: 323-341, July 2001. Abstract: http://www.annualreviews.org/doi/abs/10.1146/annurev.nutr.21.1.323

Evidence for Success of Exercise in Weight Loss and Control by Steven N. Blair, Annals of Internal Medicine. October 1, 1993vol. 119 no. 7 Part 2 702-706. Abstract: http://www.annals.org/content/119/7_Part_2/702.short

Dietary adherence and weight loss success among overweight women: results from the A TO Z weight loss study by S Alhassan1, S Kim, A Bersamin, A C King and C D Gardner. International Journal of Obesity (2008) 32, 985991; doi:10.1038/ijo.2008.8. Abstract: https://www.nature.com/articles/ijo20088

Influences of age and gender on abdominal muscle and subcutaneous fat thickness http://www.springerlink.com/content/wndaq317cmq0jfkp/

Reduced physical activity increases intermuscular adipose tissue in healthy young adults http://www.ajcn.org/cgi/content/full/85/2/377

Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? by B Stallknecht 2007.

Notes on the publication of this article: The first part of article was originally published in March 2009 with updates following. In February 2012 all parts were combined into the article you find today.

Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. from Coventry University. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan.

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Are you a women who struggles with weight loss? Does your weight Yo-Yo around? A little known fact is that it is easier to lose weight for a short period than to keep weight off long-term.

Numerous studies have shown that most dieters are able to stick to their diets and lose weight initially, but after time they return to their old bad eating habits and gain the weight back. Some dieters have even rebounded badly by becoming even more overweight after dieting than when they started!

The problem is that losing weight requires a lifestyle change, not a short term diet. You have to enjoy the food that you are eating while losing weight, and learn to live with healthier habits. So how do you do it? Well, there are a number of tips and tricks which will help you not only lose weight but keep it off long-term.

Several studies have been done tracking the habits of people who have lost weight and kept it off long-term. Researchers James Hill (PhD) and Rena Wing (PhD) initiated the National Weight Control Registry (NWCR), which was used to record the habits of over 6,000 people. From this group, the average amount of weight lost per person was 70 pounds, and the time they had kept the weight off was six years!

Hill and Wing studied this group intensively, and found out that the people in the group shared a number of habits which had allowed them to keep weight off long-term:

People in the group had low-fat, calorie-controlled diets. When controlling portion size and eating low-calorie foods such as soups and vegetables (which are also high in water), it is easier to eat a lower amount of total calories per day.

By reducing the types of foods you have in your diet it can be easier not to overeat choose foods you love and dont waste calories on foods you dont.

Consistency is crucial!Whether its Monday or Sunday people who successfully keep weight off follow their eating patterns religiously. This works because you develop a habit that you use each and every day.

Developing this routine is crucial to your success, and it does get easier in time. However, it is important to treat yourself every once in a while but it is recommended that you plan these little splurges well ahead to avoid overdoing it.

Every 3 or so hours and up to 4 to 5 times daily has also been shown as a key factor in keeping weight off long-term. The feeling of being hungry is usually what causes people to relapse into bad eating habits, but by eating every 3 hours you maintain your blood sugar levels and avoid feeling hungry.

Combined with drinking extra water this strategy really works, as the extra water also helps you feel full longer.

The first thing you should do each day is have a good breakfast.It doesnt have to take a huge amount of time to prepare a simple wholegrain cereal with fruit and low-fat milk will keep you going through the morning and help you perform better during the day.

Better yet, you can prepare this the night before and have it ready in the morning!

You have to exercise. Thats right, theres no easy way around it, and the most successful in the group were exercising for around 1 hour each and every day. It can be as simple as just walking 5 or 6 miles a day but if you are having trouble losing weight it is advised to step up the intensity.

Interval training is a very good way to burn calories in a short period of time and is quite intense your heart rate will be pounding.

The most successful in the group took accountability for their weight loss and increased the intensity of their workout as well as decreased calories when the weight loss slowed. This can be done every day, every other day or once a week just be consistent.

An important note is to weigh yourself at the same time of day each time you do it as this gives the most accurate results. A good time is first thing in the morning before youve eaten anything.

A surprising habit developed by the group was that they cut their television watching time down to 10 hours every week. This would appear to give them more time to focus on getting exercise and avoid binge eating while sitting in front of the television.

If you slip up its not the end of the world, and it was shown that by keeping positive the group was more successful in losing weight. It has been shown that being negative is counterproductive to weight loss so staying positive is vital to keep you on track.

There is no right or wrong way to lose weight but what works for a coworker may not necessarily work for you. You have to find what exercises and foods you enjoy so that you can maintain a healthier lifestyle long-term.

Losing weight slowly is not only better for your body but allows you to spend more time living with healthier habits. This is vital for long-term weight loss as you adapt to your new, healthier life.

All this by Flavor-Pairing? I asked.

I met an old friend for lunch last month and I was super impressed with how good she looked.

She said, Its not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, the weight loss doubling molecule which signals 22-hour a day fat-burning effect in the female body.

Even though I was skeptical, Ive been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.

Well, its only a couple weeks later and you know what they say about how you cant transform your body overnight

Theyre right it actually took me 16 days to lose 22 pounds.

Now its my girlfriends asking ME what IM doing differently

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MOUNTAIN VIEW, Calif., March 3, 2020 /PRNewswire/ -- Lark Health, the leading chronic disease management and prevention platform, today released a year-long study of its digital Diabetes Prevention Program (DPP), finding it produced positive clinical outcomes for adults at-risk for type 2 diabetes. Study participants using Larks Fully CDC-Recognized DPP experienced an average weight loss of 10 pounds, or an average loss of 4.2 percent of body weight, after completing the year-long program.

This study demonstrates Larks ability to help at-risk adults achieve long-term, clinically significant weight loss and reduce their risk of developing type 2 diabetes, said Dr. Jason Paruthi, MD, Medical Director at Lark. Larks coaching program, utilizing AI and connected devices, can reach millions of adults who otherwise might not have access to an in-person or telephonic DPP and provide them with highly effective coaching and guidance.

Six-hundred and ten (610) participants, with a mean age of 47 years were identified as eligible for the Lark DPP based on CDC criteria of being at-risk for type 2 diabetes. Eligible participants were prompted to enroll in the Lark DPP and were shipped a digitally connected weight scale. The Lark DPP is an engaging, highly personalized program that delivers the CDC Prevent T2 curriculum via a series of 26 weekly missions followed by a maintenance period.

In addition to overall weight loss at one year, Larks research team noted exceptional program engagement. After one year, study participants achieved a mean weight loss of 4.2 percent, while 40 percent of participants achieved a weight loss of at least 5 percent. Participants averaged 393 coaching sessions and 182 weight measurements.

Weight loss is used as a clinical proxy for DPP program effectiveness, as obesity is closely related to insulin sensitivity, blood glucose control, and risk for type 2 diabetes. Sustained weight loss at one year has been clinically proven to reduce the risk of type 2 diabetes, according to the International Journal of Clinical Practice, while a study in Diabetes Care concluded that each kilogram lost correlates with a 16 percent lower risk for type 2 diabetes. Further, health care cost savings for someone without obesity compared to someone who has obesity are estimated at $1,440 annually, while taking the CDC estimate of obesity in adults at 39.8 percent in 2015-2016, a company with 10,000 employees whose employees with obesity used the Lark DPP could potentially save over $600,000 annually.

Larks technology, and specifically the use of AI, allows the platform to serve millions of members, wherever they are and whenever they need it, with non-linear increases in cost. For instance, each of the meals logged by a participant are followed by instantaneous coaching on meal quality and trends using AI and Natural Language Processing. Larks platform breaks down barriers typically experienced in in-person and telephonic DPPs including cost, lack of coverage, and the inability to scale outcomes to the tens of millions of Americans at risk for type 2 diabetes.

About Lark Lark Health is the leading integrated chronic disease prevention and management platform, using proven AI, expert coaching, and smart connected devices to deliver better health outcomes at scale. Lark uses cutting edge conversational AI and connected health monitors to provide real-time, one-on-one counseling to help members make healthier choices, manage their conditions, and when necessary reach expert nurses and coaches to make changes to medication or handle a significant blood sugar event, for example. Larks Diabetes Prevention Program (DPP), Behavioral Health Program, Diabetes Care Program, and Hypertension Program have served nearly 2 million members, and have demonstrated clinically validated outcomes. Larks DPP, which is the fastest growing and lowest cost DPP, has received CDC Full Recognition. Lark works with many of the largest health plans, PBMs, and self-insured employers to help their members live healthier lives. Founded by CEO Julia Hu and CTO Jeff Zira in 2011, the company was named Top 10 Most Innovative Companies in the World alongside Uber and AirBnB, and Googles Best of the Year. To learn more, visit http://www.lark.com.

Contact: Cameron D. Jacox cameron@lark.com

View original content to download multimedia: http://www.prnewswire.com/news-releases/lark-healths-diabetes-prevention-program-achieves-long-term-weight-loss-results-301014921.html

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