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Even if you've considered yourself an active person all your life, losing weight after 40 can feel like an uphill battle. That's because your body composition, metabolism, and hormones all change as you age, so the weight-loss methods you've used in the past may not be as effective or quick when you're a little bit older.

"One of the reasons that it's difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes," explains Keri Peterson, MD, Women's Health advisor. "Having higher muscle mass raises your metabolism, so your body burns more calories." So when you're dealing with the oppositeless muscle massthat means a slower metabolism. Argh.

Another thing that can slow metabolism is menopause, notes Dr. Peterson. Although, for some women, the process doesn't happen until their 50s, the transitional period into menopause can start in your 40s. And the hormonal changes associated with menopause can also make it harder to lose weight.

Despite those changes, it's not all doom and gloom when it comes to weight loss in your 40s. Losing weight may just require some new techniques you haven't had to use before, or slight tweaks to power up your old ones.

To jumpstart your weight loss, the biggest focus should be to develop habits that will help you build or maintain your muscle mass. "The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training," says Dr. Peterson (more on that to come). But nutrition and sleep habits also play a role here.

Let's get down to business: If you're having a hard time achieving your weight-loss goals after 40, these 16 expert-backed tips for losing weight in your 40s are totally doable and can nudge your body in the right direction again. (And, tbh, they're wise for anyone looking to move the needle to keep in mindnot just those over 40.) You'll be on your way to a stronger, healthier you in no time.

When your metabolism is naturally a bit slower in your 40s and older, you generally have to consume fewer caloriesand be strategic in how you divvy up your calories and macrosin order to maintain or lose weight. These general guidelines can help you gauge whether you need to make additional dietary changes to jumpstart your weight loss again.

Vegetables in particular are generally low in calories, yet still packed with vitamins and minerals, and you can eat them in large amounts. "These are rich in fiber which makes you feel full and they're nutrient-dense," says Dr. Peterson.

Erin Palinski-Wade, RD and nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control, too. "If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied," she explains. "And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.

Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Palinski-Wade recommends the strategy of upping protein intake to many of her clients, including women who are 40 and over. "Although I dont promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion, which may just help speed weight loss."

Sarah Mirkin, RDN, author of Fill Your Plate Lose the Weight, recommends 20 to 30 grams of protein per meal. "Its important to take in that amount of protein at all your meals, and ideally include high protein snacks as well," Mirkin says. "This helps to prevent lean muscle protein breakdown that decreases muscle mass percentage, increases fat percentage, and slows the metabolic rate. Muscle burns calories. Fat doesnt."

Not totally sure how to calculate your macros on your own? Consider working with a nutritionist to figure out your numbersthen you can use a macro calculator to track your food intake and make sure you're hitting those numbers. There are lots of free calculators online, and you can also ask your RD to point you in the right direction.

Yeah, you've probs heard that diet tip beforeas it's wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gainsimple as that. But again, in your 40s, you deal with natural physiological changes that make it *even* tougher to shed excess weight, so overdoing it on fried foods has larger consequences. "A 20 year old can get away with eating empty calorie meals. A 40 year old usually cannot on a semi regular basis," Mirkin points out. "Until we are age 20, [our] bodies are building muscle. After age 20, it stops."

Instead, swap your fried foods for oven-baked options (think: homemade baked sweet potato fries instead of the fried deal), suggests Palinski-Wade. "You still enjoy the same great-tasting foods but can save around 100 calories or more per meal." Score.

If you're a breakfast person, what you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes (whether you're 40 or not!). "A breakfast rich in lean protein, fiber, and plant-based fats is the best option for curbing hunger and cravings later in the day," notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up slashing calories throughout the rest of the day.

It's a myth that eating at night leads to weight gain, Palinksi-Wade points out; it's more about what you're eating at night that can be an issue when it comes to weight management. "Since most of us dont have a salad for a midnight snack, if you find you tend to eat calorie-dense, high-sugar foods in the evening (like a bowl of ice cream) setting guidelines as to when to stop eating may help you to lose weight faster."

That delicious plate you just bought or cooked up might temp you to gobble it up in just a few bites, but that's probably not a good idea, says Palinski-Wade. "Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your bodys satiety signals and to stop eating when satisfied."

Mirkin adds that they key is listening to your body. "Eat when youre hungry, not starved," she saysand stop when you are satisfied, not stuffed. "Try to include small, frequent meals that are high in protein and vegetables with a small amount of healthy fat to fuel your body evenly throughout the day."

"Soda is just empty calories from sugar and provides no nutritional benefit," says Palinski-Wade. In addition, drinking simple sugars can spike blood sugar and insulin levels, causing your body to store more fat, she addsfat that will be tougher to shed over 40. Instead, swap the soda for naturally flavored seltzer, she suggests.

It's an easy way to cut calories, notes Dr. Peterson. "Plus, drinking often leads to making poor food choices." Palinki-Wade recommends reserving your night-cap for one day a week, since alcohol can stimulate appetite and make it easier to overindulge.

It's no secret that your hormone levels change as you enter menopause. "During menopause, the hormone estradiol decreases. Since this hormone helps to regulate metabolism, a decrease may lead to weight gain," says Palinski-Wade.

But paying attention to your diet can help with these hormonal changes. "Eating foods that are rich in phytoestrogen (dietary estrogen), such as flax seed, sesame seeds, dried fruits, and soybeans, may help to offset this hormonal change," she explains.

Again, the big thing to think about when it comes to your workouts at this age is building and maintaining muscle mass. Dr. Peterson suggests getting in 30 minutes of moderate exercise a day. The more you move, the more of a calorie deficit you'll have, meaning increased weight loss.

Julie Diamond, a NASM-certified personal trainer who's worked with older clients, recommends women over 40 strength train three to five times a week.

Unfortunately, you can't just focus on one area of your body. "Women should focus on all muscle groups in order to lose weight and build muscle because there's no such thing as spot training," Diamond reminds. "With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition."

You may be super committed to your goal of dropping a few pounds, but remember rest days are important. "I see this mistake so often and it backfires every time," says Mirkin. "Your body perceives this as [a] major stressor on the body and your metabolism slows down to preserve body fat." Craving a break? Take ityour bod will thank you.

Sometimes the needle won't budge because of behaviors that have become second nature over 40. Consider adapting these lifestyle changes, and you may start to see real weight-loss progress.

Palinski-Wade says that people who track what they eat tend to lose more weight than those who don't. "Thats most likely because these individuals are more aware of what they are putting into their body, which can help them to make better choices and better moderate [their] portion size."

If you're unsure of how many calories you need to consume to maintain your weight, there are calories calculators you can use, adds Dr. Peterson. "[They] tell you the amount of calories you need to consume to maintain your weight based on your gender, age, height and activity level."

Stress, which plenty of women experience more of as they age and work and family responsibilities pile up, can lead to an increase in hormones like cortisol, which cause your body to store fat rather than burning it. To minimize your stress, Palinski-Wade suggests practicing breathing exercises every day, especially before bed.

Another option? Eat foods rich in vitamin C and omega-3 fatty acids, which Palinski-Wade says have been found to reduce the levels of circulating stress hormones in the body.

Hypthyroidism, a condition where the body doesn't produce enough thyroid hormone, can sometimes lead to weight gain, but weight gain alone isn't a sign of hypothyroidism. This condition tends to affect women more in middle age, so it's important to rule it out if you're struggling with weight loss and get the treatment you need.

If you are taking the appropriate measures (e.g., eating enough of a calorie deficit for your age and body composition, stressing less, and working on strength training) and still not losing weight, and you also have other symptoms of hypothyroidism (such as constipation, fatigue, dry hair and nails), then it may be worth considering getting your thyroid levels checked," advises Dr. Peterson.

Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. Unfortunately, this can also cause weight gain. "When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight," says Palinksi-Wade. "The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially for foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat."

If you're struggling to fall asleep and stay asleep, try these tips for making your bedroom the optimal sleep environment.

Dr. Peterson and Palinski-Wade both agree that a support system can keep you accountable at any age. "Its much easier to motivate yourself to go to the gym when a friend is there waiting for you. And its much easier to eat nutritious meals when your family and friends arent pressuring you to have another cookie," says Palinski-Wade.

Originally posted here:
16 Tips For Losing Weight After 40, According To Experts - Women's Health

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For 71.6% of American adults who are overweight or obese, weight loss is a healthy goal to strive for, but it is often difficult to maintain. And researchers have found that most people who lose weight regain some, or most, of that weight in two to five years. So, what is the healthiest way to lose weight and keep it off?

Insider spoke with registered dietitian Brian St. Pierre, Precision Nutrition's Director of Performance Nutrition, about how to lose weight and keep it off through diet and patience.

Of course, the amount of weight you lose and how quickly you lose it largely depends on your starting weight.

"Fat loss is often faster when first starting out and when you have more body fat to lose," St. Pierre says. Adding that "in general, research shows that making some strong initial progress out of the gate leads to increased motivation and then continued loss. However, it's not all-or-nothing. Slow and steady can win the race too."

Whether you're interested in the slow-and-steady method or you're looking to lose weight more quickly, there's a point when it becomes too much, too fast. That point is when you're losing more than 1.5% of your body weight per week, says St. Pierre.

Therefore, a comfortable, slow-and-steady, pace would be if you lost about 0.5% of your body weight per week. Whereas a more rigorous, but still reasonable, pace would be to lose 1% of your body weight.

To put that into perspective, for a 180-pound person trying to lose 40 pounds, this means if they lost:

In reality, it's unlikely that a person can lose weight so consistently, so it may take longer. That's because "the leaner one becomes, the slower the rate of loss becomes, with more frequent plateaus," says St. Pierre.

Moreover, the hormones that control your hunger, like leptin and ghrelin, will become unbalanced as you continue to lose weight, which can make you feel hungry more often.

That's why "it's also important to realize that fat loss is seldom linear. It fluctuates from day to day and week to week. The goal is to see an overall trend downward over time."

Since weight loss is not linear, tracking your progress may be tricky. Of course, one of the simplest ways to track your weight is to hop on the scale each morning.

A small 2015 study published in the Journal of the Academy of Nutrition and Dietetics found that participants who weighed themselves daily for 6 months lost more weight than people who weighed themselves about every 5 days.

"However, if weighing yourself makes you feel anxious, or you attach your 'goodness' or 'badness' to your weight then it may be more beneficial to weigh yourself less frequently, and use other outcomes measures such as your fitness, strength, energy, how clothes fit, etc.," says St. Pierre.

Focusing on your behaviors rather than the outcomes is likely to be more effective and potentially less stressful.

St. Pierre recommends focusing on basic nutrition principles rather than a specific diet plan such as keto, Mediterranean, Paleo, vegetarian, or otherwise.

Instead, follow the basics of a healthy diet. This requires that you take a look at your diet and see what you should, and are willing, to change. Let's say, for example, your daily diet looks like this:

St. Pierre says it's important that, in order to lose weight, you should eat mostly minimally-process foods. For example, limit processed meat like bacon and eat more veggies. Or replace refined grains, like instant oatmeal, for whole grains like old fashioned oats.

A 2019 study in Cell Metabolism related to the consumption of processed foods shows that even when calories and macronutrients are presented, eating processed foods resulted in overeating and weight gain.

St. Pierre also says to incorporate more vegetables than you're probably including right now. So an updated daily diet for you may start out looking like:

You could start achieving this by identifying swaps for certain meals, like replacing a breakfast biscuit with an apple and some peanut butter, or having a side salad for lunch instead of fries.

St. Pierre says that it's important for you to eat your meals slowly until you're satisfied. He's not the first person to offer this advice.

A 2015 review, in the journal Physiology & Behavior, of 22 studies found that people who eat their meals more slowly tend to consume less calories compared to people who eat more quickly.

Another small 2008 study, published in the Journal of the American Dietetic Association, found that the 30 female participants consumed less and drank more water during a meal when they were instructed to eat more slowly.

Hunger is an issue when losing weight and can derail your progress if not well managed. "There will often be some level of hunger when losing weight, yes. But you should not be ravenous or constantly hungry," says St. Pierre.

When it comes to dealing with hunger, everyone is different. Finding the balance that works for you is best. And discovering new ways to cook and eat can help you manage hunger more effectively.

"Ultimately, it's about following whichever approach you enjoy and can follow most consistently," says St. Pierre.

No matter what method you choose, remember that there will be good days and bad days.

"It's not about perfection, it's about doing the best you can, wherever you are, with whatever you have," St. Pierre says "Sometimes you can crank that dial to 10, and sometimes it can only be at a 2 or 3. That's ok, any step along that dial can create meaningful change and progress. The key is to always keep it above 0!"

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How to lose weight and keep it off in a healthy, effective way - Insider - INSIDER

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Being a mother comes with a plethora of responsibilities. And Erica Lugo knew something had to change when she couldn't uphold them because of her weight. She could no longer play with her son, because at 322 pounds, she simply didn't have the energy. That's when she decided to lose weight by sticking to a simple plan. She signed up for a Planet Fitness membership and focused on reducing her calorie intake and increasing her activity level. When she began to see results, she realized that her greatest motivator was herself. "The hardest workout you'll ever do is in your head. Not with a trainer or fitness guru," she wrote on Instagram. "It'll be with yourself. It'll be that moment your head and heart say give up and that passion and want inside of you fights back." (Related: 6 Women Share How They Juggle Motherhood and Their Workout Habits)

In just a year, Lugo had lost 122 pounds, but it took her another two years to reach her 150-pound weight-loss goal. Now, Lugo is helping people kickstart their own fitness journeysfollowing the same back-to-basics approach she usedas a trainer on TheBiggest Loser. "Today, working out and eating healthy isn't about how awesome I look," she told SHAPE. "It's about inspiring people to realize that neither illness nor your weight define you and that you're so much stronger than you think."

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Real Women Share the Most Important Factor That Helped Them Lose Weight and Keep It Off - Shape Magazine

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Growing up as a stereotypical geeky kid who cared more about computers than sports, Ive always struggled with weight issues. For lack of motivation and proper guidance, I found it extremely hard to get into a routine that would work for me.

As it turns out, Im far from alone in struggling with better health in this ever-connected world. However, it is those same tools that can be exactly what you need to guide you and, more importantly, help you stay on the path towards better fitness.

I used the power of my Android phone to drop 55lbs (~25kgs), get into better shape and start running trails and marathons. If I can do it, so can you!

Now, your goals might vary. Be it a few extra pounds gained over the holidays or the choice to lead a healthier lifestyle, losing weight is not easy even on a good day. In fact, it is extremely common to get disheartened with the lack of progress or direction. Additionally, what worked for me might not for you, and it is always a good idea to seek professional advice. Remember, everyones bodies are different!

The guide below should serve well as baseline suggestions for how you can create a structured regime to lose weight and achieve better health using your Android phone.

Whether youre into hiking, biking, photography, or drone piloting getting started and making the right equipment decisions can be a serious investment. But sometimes its hard to know where to get started, especially if

As a foodie, I quickly came to realize just how many calories my favorite treats have. No matter how much exercise you put in, diet is far and away the biggest factor in a weight loss journey. Called a calorie-deficit diet, your daily caloric intake needs to be lower than what you burn. Sounds simple? Youll be surprised by just how quickly those calories add up.

Calorie counting is fine, but apps that give you a nutrient breakdown can be much more helpful.

Keeping a tab on your daily dietary intake has multiple benefits. Of course, you can see how many calories you are taking in, and with the integrations with fitness trackers and apps, you can readily see if you are burning off enough. More than that though, it is the nutrient breakdown that comes across as more handy.

While there are many apps that claim to assist with calorie counting, a few might be better for your part of the world. I found MyFitnessPal to be among the best. The app has been around forever and doesnt quite have the best interface, but it does the job and has a robust food database. I also tried outHealthifyMe which is another option but the constant reminders to upgrade to premium plans and the lack of integration with complementary services was off-putting.

MyFitnessPal is pretty self-explanatory as far as apps go. During the onboarding process, you will need to enter your age, height, and weight. You can then set yourself a weight goal, as well as how much weight you are aiming to lose every week.

It is easy to get too optimistic, but I would highly recommend sticking to a goal that you can realistically meet. You dont want to get disheartened do you? Keeping a track of your food intake can show you exactly how many calories you are consuming, as well as an overview of the nutrients so that you can optimize your dietary habits.

MyFitnessPal not cutting it for you? From apps that just track your daily intake to others that can recommend customized diets, check out our list of the 10 best diet and nutrition apps for Android to find one that might be your jam.

In addition to eating healthier, hydration is another aspect that most of us forget or give up on. The National Academy of Sciences, Engineering and Medicine recommends a daily water intake of 3.7 liters for an adult male.

Im not proud of the fact that Im particularly bad at keeping myself hydrated. If it werent for the constant reminders, I would likely go days without grabbing a sip of water. No, coffee is not a substitute.

Listen, I get it. It is easy to get caught up in work and activities to the point where you drink water only when you are thirsty. However, water not only helps keep you full but also helps your metabolism and assists in dropping weight faster.

Ive found myself using the Hydro app to keep a log of my daily water intake. It also provides handy reminders if I go too long without drinking a tall glass of water. The apps interface is a bit basic, and if you want something that can track your coffee and tea intake as well, Water Time might be another alternative. You can check out our list of the best water reminder apps for Android to take a look at more options.

Also read: How to get into shape with your fitness tracker in just 7 minutes a day

Of course, a diet can take you only that far. It is imperative that you put in the effort to burn more calories than you consume. Workouts come in many shapes and forms, be it outdoor running or hitting the weights at the gym. I needed help in coming up with a scientific plan for running better, and so it was time to turn to apps on my phone to help me plan a defined fitness routine.

Now, Ive never been much of an athlete and achieving my goal of running a 10K was not going to be easy. Referring to our list of the best weight loss apps, I stumbled upon the Couch to 5K app.

The app presents you with an expertly designed plan for interval training and structured schedules to help you achieve your goals. Not only did the app work for me, but it also helped me get on track to run and complete marathons and trail runs. Hows that for an endorsement!

The first few days were certainly not easy. Finding the motivation to get up and go out for a run can be particularly hard. However, I observed that notifications from the app and the gamification aspect of earning ticks for completed workouts were a good incentive for me to step out every day.

If you are using a fitness tracker, it is probably best to use the accompanying app to keep a track of your outdoor runs. As a Fitbit Ionic user, Ive been using the accompanying app to send over my data to Strava for more granular analysis of my workout data. If you dont have a fitness tracker, you can strap in your phone in an armband and track your workouts using a range of fitness apps just as well.

Over time, I discovered that the Strava app provided a bit more granular data about my heart rate and pacing for my runs. Fitbit integrates reasonably well with Strava to upload data to the service.

If you are coming over from another fitness tracker that doesnt, the SyncMyTracks app is a great resource to bring over all your data from some of the most popular fitness services. In my case, I had a lot of historical data from Google Fit and a range of other trackers Id tried out.

In case you are in the market for a new fitness tracker, weve got an up-to-date list of the best fitness trackers to consider. Also check out our list of the best GPS running watches if youre more into running.

But what if you need help with planning a workout?

Cardio fitness is excellent and plays a big role in dropping weight (if that is your goal), but I also wanted to work on strength training. The Play Store is chock full of apps that claim to be great workout companions. In fact, weve already weeded out the chaff and curated a list of the best workout apps on Android.

Which app works out best for you will ultimately depend on what you are hoping to achieve. For example, the 8Fit app would be best suited for someone who is just starting out with working out and needs a bit of hand-holding with guided workouts.

On the other hand, if you already know your way around the gym and need an app to keep logs, or to help you optimize your workout, Ive found JEFIT to be an excellent option to plan out your workout schedule. It can help you find fresh exercises, as well as guide you on the correct technique to use with gym equipment for a more effective workout.

I ended up using a combination of both to help me find my groove at the gym. Eventually, though, I ended up crafting my own routine based on my learnings from the app.

Theres no magic pill to make you lose weight or get healthier. No matter how much weight you wish to lose, this is a journey that takes anywhere from weeks to months and still does not really end. If you have a natural tendency to gain a few pounds, you will know that keeping the weight off is just as hard as losing it the first time around.

In my case, between my fitness tracker and the various apps that I was using, I found MyFitnessPal to be the best place to integrate all that data. The best part? The app pulls in workout data and calorie burn from connected apps and gives you a clearer picture of how your diet and exercise is affecting your fitness goals.

Update: July 12, 2019 at 9:10 a.m. ET: As of version 2.16.22, Google Fit now has a dark mode. Details below! Google Fit is the fitness app for the rest of us. It's not the app

Another option that is built into Android phones is the Google Fit app. Im not a fan of the interface and it doesnt offer too much data, but the app integrates with most popular fitness trackers and services to give you a quick glance of your daily fitness statistics. The interface centers around activity rings and provides a gist of your daily activities and sleep cycles. Compared to more full-featured apps, I found Google Fit to be unintuitive and light on information. However, if you are just looking for the essentials, the app is free and likely pre-loaded on your phone. Certainly doesnt hurt to give it a try.

Your phone is a powerful tool to help you lose weight

Getting healthier is hard work, but it doesnt have to be a pain. Between the granular data and guided workout patterns that your Android phone, accompanying apps provide, it is possible to take out a lot of the effort and guesswork needed to devise an effective strategy for weight loss.

Unlike a gym, you dont need to lock yourself into an expensive trainer either. In fact, almost all the apps mentioned here include free trials that will let you try and settle on what works best for you.

It took me six months of concerted effort to drop weight, but the journey certainly didnt stop there.

Ive since kept up a regimen of running three to four miles most days of the week. Between a job that doesnt require me to walk around much and my general proclivity towards unhealthy eating, Ive also kept up with logging my food intake on MyFitnessPal as well as keeping track of my fitness levels using the Fitbit and Strava apps.

A bigger realization for me, though, was the fact that used in a proper manner, your phone can be an indispensable tool in your fitness journey. Using a combination of apps, I was able to design, track and stick to a fitness plan that was perfectly suited to me.

It took out the hassle of working with trainers or getting disheartened with not getting results. The data was right there in my hands to see, and it motivated me to stick at it.

Your fitness is in your hands and it is incredible to see just how powerful a tool your phone can be to help you along the way. Got any favorite fitness apps? Let us know in the comments section!

Excerpt from:
How I used my Android phone to lose weight - Android Authority

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This time of year is so saturated with diet culture and black-and-white thinking about health and weight. Registered dietitian Brenna O'Malley, creator of the health blog The Wellful, told POPSUGAR, "Don't get sucked in! Freeing yourself from guilt around food and getting off the dieting cycle to tune in to your body and figure out what works and feels good to you is the best gift you can give yourself this season." She's referring to intuitive eating, which has been (thankfully) gaining popularity, but is it possible to eat intuitively and still lose weight?

Intuitive eating is a philosophy developed by registered dietitians Evelyn Tribole and Elyse Resch in their groundbreaking book from the '90s called Intuitive Eating: A Revolutionary Program That Works. "It's a way of eating that provides a path toward healing from disordered eating and creates peace in one's relationship with food and body," said Heidi Schauster, MS, a registered dietitian and the author of Nourish: How to Heal Your Relationship With Food, Body, and Self. When we aim to nourish and respect our bodies and not try to fix or change them, we enter into a more nurturing, caring relationship with them, no matter what the outcome is around weight, Heidi said.

When you commit to intuitive eating, Evelyn and Elyse said in their book, "you will be released from the prison of yo-yo weight fluctuations and food obsessions." It brings you back to when you were younger and you had no issues obsessing about food and your weight back when you ate the foods you loved and were able to self-monitor how much you ate in a healthy way.

There are three possible outcomes when you start intuitive eating: weight loss, weight gain, or weight staying the same, said Kirsten Ackerman, MS, RD, CDN, who hosts the Intuitive Bites podcast and identifies as a fat-positive dietitian. She told POPSUGAR that all three outcomes are welcome, because weight is not the focus of intuitive eating.

Some people may experience unintentional weight loss with intuitive eating after breaking free from the restrict-binge cycle, while others will gain weight that they'd lost through restriction, explained Christy Harrison, MPH, RD, CDN, an anti-diet registered dietitian nutritionist, certified intuitive eating counselor, and host of the Food Psych podcast. Christy said that we can't predict what's going to happen for any particular person when they start eating intuitively, but in her experience, most people gain some weight in the early stages of intuitive eating because they've been deprived for so long.

"Intuitive eating isn't a diet; in fact, the intuitive eating approach is explicitly opposed to intentional weight-loss efforts," Christy said. She added that the true approach of intuitive eating "is anti-diet and anti-intentional-weight-loss. A true intuitive-eating provider will never promise weight loss as an outcome."

Healing your relationship with food and your body, and finding freedom from the physical and mental harm dieting can cause is what intuitive eating is all about. This means that "it's not possible to practice intuitive eating while pursuing intentional weight loss," Kirsten said. She added that intentional weight loss disconnects you from your body by placing the focus on the external variable of body weight. When intentional weight loss is the goal, honoring and supporting your body's needs becomes a secondary goal. "The process of intuitive eating puts trust in the body to restore weight to a place it feels comfortable maintaining when being adequately nourished," Kirsten explained.

It's totally understandable, expected, and normal to have the desire to lose weight in this culture, especially for higher-weight people who are constantly bombarded with messages that their bodies are wrong and need shrinking, Christy said. Giving up the pursuit of weight loss is challenging, and even harder the more weight stigma you've experienced in your life and the longer you've been dieting. If you've been stuck in the cycle for decades, it's incredibly difficult to move away from the dieting mentality, but it's also freeing.

Once you stop making weight loss your life's goal, you'll be able to make peace with food and your body, honor your hunger and fullness cues, break free from food obsessions and harmful dieting and exercise habits, and truly enjoy life.

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Can You Do Intuitive Eating and Lose Weight? Dietitians Say Maybe, but You're Missing the Point - POPSUGAR

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Weight loss can be achieved by following a good diet and ensuring you exercise regularly. The right plan will be different for each slimmer and knowing what foods you should eat can be a challenge. However, there is one food group dieters should ensure they eat plenty of.

Although nutrition and exercise are both important when getting into shape, eating the right foods could lead to the best results.

Krissy told Express.co.uk: I think nutrition is more important. What youre putting into your body is by far the most important tool you will ever have.

Learning how to cook, learning how to prep and knowing what foods your body needs are all important.

When following a healthy diet plan, those hoping to get into shape should look at exactly what is in their foods.

READ MORE: James Martin weight loss: TV chef used this trick to shed a whopping six stone

She said: Food is so overlooked, people think they can workout and eat what they want.

You need to put micronutrients into your body to help you glow from within. Then it will show on the outside. Food for me is way more important for sure.

So, what should you eat?

The expert explained it is important to look at the macronutrients and micronutrients in each meal.

DON'T MISS

Macronutrients are the broad nutrients in foods and include carbs, fats and proteins, according to Heathline.com.

Micronutrients are nutrients in foods such as vitamins and minerals.

Everyones macros will be different depending on goals, Krissy explained.

If you want to lose weight, maintain or gain weight your calories will be different and thats individual to you.

Mix it into a smoothie, add some mango and kale. Add some dates with spinach into a morning smoothie.

It makes a world of difference, its delicious and you wont even notice it.

Micronutrients are a must. Your body needs that nourishment.

Dieters can speed up their weight loss journey by combining a diet plan with exercise.

The Tone & Sculpt app is available from 13.99 at The App Store and on Google Play

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Wellness fads, endless exercise products, and conflicting information on the internet it can be increasingly tricky to sort fitness fact from fitness fiction.

Now a new poll from PureGym asked 149 gym managers across the UK to name their most commonly encountered gym myth and a whopping 71% of them cited the widely-held belief that cardio is weight loss route one.

Three PureGym personal trainers based in the UK, Kay Miyake, Marc McLaren and Peter Williams, explain the findings.

So this is a myth?

Not wholly, but mostly. While aerobic exercisesare a great way to expend energy, weight lifting can be similarly effective, and comes with a host of other health benefits like improving strength and bone density.

If your goal is weight loss you will likely not only be burning fat but losing muscle mass too, says Miyake. By including weight training you can offset this, and muscle mass influences how many calories you burn at rest. Therefore, although cardio appears superior in initial calories burnt, weight training has been shown to increase calories burned after the initial exercise period.(iStock/PA)

Its easy to see where the myth comes from a sweat-filled set on the treadmill just feels more loss-making than a lift but weight loss is ultimately dependent on energy balance, and it doesnt hugely matter in what form.

But Isnt weight training used to build bulk?

Yes, it is, but that doesnt mean a turn on the bicep bar is going to transform you into Arnold Schwarzenegger.

We tend to default to weight training as a means to increase muscle size, says McLaren, but building muscle doesnt happen overnight. It can take years to build a significant amount of muscle, especially for females, though I still find that many females worry about this.(iStock/PA)

Directly after weight training the muscles youve used most may look and feel larger, and this is often mistaken for a change in muscle mass. In reality, it comes from a temporary and localised increase in blood flow (youre quite literally pumped).

The world bulking gets thrown around a lot, but the reality often consists of shaping, toning, and strengthening.

So Whatis the right balance?

Purely from a weight loss perspective, its not particularly important.

I would recommend you pick a balance that suits how you enjoy training, says Williams. If you dont like cardio just add little bits here and there, or use HIIT (high intensity interval training), to just get it over and done with. Either way, make sure you enjoy it or you wont do it.

Gym time is me time, and the more you tailor your gym routine to your tastes the more likely you are to keep going. Consistency is key, so next to enjoying your workouts the weights-cardio divide is detail.

What should you do to lose weight?

The short answer is: whatever makes you want to exercise.

When filled with fresh resolve it can be tempting to try and run (or lift) before you can walk, but the battle will be won or lost several months down the line. A lot of people go in trying to change their lifestyle completely all at once which can be very hard to manage, says Miyake. I would suggest setting up small habits you can stick to, and gradually building from there. Instead of trying to get to the gym five days a week, start off going once or twice.

There are no quick fixes or miracle cures, so focus your efforts on creating that sustainable, day-to-day calorie deficit. You do need to be aware of your energy input and output, says Williams, and most people can be guilty of not tracking their calories accurately, and forgetting things like multiple coffees with milk, or little snacks.

If you arent accurate with how many calories youre consuming then it becomes a guessing game when calculating how many you need to burn for weight loss.(iStock/PA)

Finally, remember that your exercise is for you and you alone, and do not take your cues from social media. What you see an influencer doing will not necessarily work for you, says Miyake. Health and fitness is different for everyone. Find what works for you to improve your wellbeing, performance, and sense of self.

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For the 12 years that "The Biggest Loser" aired on NBC, everyone was a loser.

The disgusting display of hatred of fat people, their bodies and their liveshelped cement the modern stigma against them, and oftenruined the health of its contestants.But for some inexplicable reason, last weekUSA Network premiered a revival ofthe reality seriesto traumatize us all(Tuesdays, 9 EST/PST).

There are plenty of good and bad TV shows these days, but it's rare to find reality TVthat'sactually harmful to the people involved and society as a whole. "Loser" is a frightening example of what can happen whenour worst impulses are given airtime.

PhiXavier Holms, James DiBattista, Kristi McCart, Domenico Bruggelis, Teri Aguiar, Katarina Bouton, Erica Lugo, Bob Harper, Steve Cook, Megan Hoffman, Robert Richardson II, Dolores Tomorrow, Micah Collum, Kim Emami-Davis on "The Biggest Loser."(Photo: John Britt/USA Network)

If you have somehow blissfully purged this awful series from your memory, here are the finer points of the weight-loss competition: A group of overweight people competes to lose the highest percentage of their body weight. Most of the episodes are devoted to watching the contestants participate in grueling exercise challenges while the trainers berate them, or watching them standshirtless so as much of their bodies as possible are on displayon a prop scale (a disclaimer reminds the viewer that accurate weights are determined off camera). Each week, the person who shed the least weight on a percentage basis goes home, and the last person standing wins $100,000.

"We did want to make a better connection or bigger connection between weight loss and health,"USA reality programming executiveHeather Olandertold the Television Critics Association last month. "The message in the show is, yes, being thin and fitting into skinny jeans if thats what you want, fabulous. But thats not the end all, be all. Its not about getting thin at all costs. Its about getting healthy and setting these contestants on a healthy lifestyle path."

To Olander's credit, there are changes in the show.Gone are the "temptation" challenges, in which contestants eatjunk food in exchange for game advantages. Nordo they vote each other off every week. There are on-camera "therapy" sessions with trainer-turned-host Bob Harper, and the losers are sent home with an after-care package that includes a gym membership and access to a nutritionist.

"The Biggest Loser" is coming back. Bob Harper, far left, Erica Lugo, Steve Cook and Heather Olander were present to promote the revival.(Photo: Amy Sussman/Getty Images)

But what hasn't changed is the show's fundamental message: Fat is bad, thin is good, and happiness and acceptance are achieved only by losing weight, at whatever cost.

There's consistent, documented evidence that "Loser" was a dangerous show for contestants: some practiced unhealthyweight-loss strategies or tried to game the competition by adding pounds before competing.When they left the program, somestruggled with eating disorders and weight gain. A National Institutes of Health study published in 2016 found the series had slowed the metabolisms of former contestants, making it harder to maintain their weight loss.

Contestants Kristi Mccart, Katarina Bouton, Teri Aguiar, Jim Dibattista, Domenico Brugellis on "The Biggest Loser."(Photo: Ursula Coyote/USA Network)

The show was not just damaging to the people who endured its brutal process. Watching the series didn't make thin people more empathetic to the lives of those with different bodies:Research foundthat "anti-fat attitudes increase after brief exposure to weight-loss reality television."

"Loser" promotes the false narrative that exercise is the most important part of weight loss, and that anyone can achieve itif they just try hard enough. Viewers see radical body transformations over just a few short weeks, and perhaps some of them assume the only reason other fat people stay fat is that they're lazy bums who refuse to try hard enough.

In reality, our weight is determined by a variety of contributing factors, and it varies from person to person. Genetics, socioeconomic status, preexisting medical conditions, stress and mental health affect numbers on a scale. Some people may never be able to be thin.

And even if every individual defined as "medically obese" some 40% of the American population, according to the CDC wanted to lose weight, they don't have to. That's the goal of body positivity and fat acceptance movements. Overweight people shouldn'thaveto lose weight to befull members of society, sit on airplanes without abuse and see doctors without facing discrimination. The way someone else's body presents is no one's business but their own.

Spouting buzzwords about "health" and "lifestyle" on the new "Loser" in noway covers up the crassness of the reality show in an age when reboots and revivals have become something of a default business model for Hollywood. The series is not returning so it can help people achieve healthy goals or spread positive messages: It's back to profit fromthe degradation of a subculture.

One can only hope the producers miscalculated America's desirefor this kind of programming as our culture inches towards inclusivity and acceptance of all sizes. When "Loser" premiered in 2004, there was no "This Is Us" or "Shrill." "Body positivity" wasn't a household term.Lizzo, who had her own conflict with "Loser" alum Jillian Michaels,wasn't yet a superstar. Late-night hosts like James Corden weren't making impassioned speeches against fat shaming.

We've started to make change for the better. We don't need to fight over "Loser" all over again.

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I know you realize that for effective weight loss its always calories versus exercise. All physical activity uses calories, even turning a page or ironing, but some activities like swimming or tennis obviously uses more calories than others. Even walking keeps muscles working.

Following is a letter sent by Lynn Fischer to a friend.

Dear Sandy,

I am writing to you because as friends, you confided in me about some of your health issues. So I am putting my suggestions on paper for you to look over in privacy. You said what was most important was to lose some weight. Plus, you wanted to have a healthier eating plan. Well, I have a plan for you to lose about 40 pounds in around one year, and its below. Healthier food suggestions are also given as is a simple exercise plan.

I know you realize that for effective weight loss its always calories versus exercise. All physical activity uses calories, even turning a page or ironing, but some activities like swimming or tennis obviously uses more calories than others. Even walking keeps muscles working.

Moving your body is important. It can be housework, gardening, yoga, gentle walking outside or on a treadmill or more highly active jogging, running, tennis, skiing, calisthenics, weightlifting. Just about any vigorous movement uses up more calories than soft working out. Even getting up from your desk every hour to walk your pup for five or 10 minutes is exercise for your body besides getting a break from your desk work.

You can choose to lose weight slowly or quickly simply by changing the serving sizes, types of food or amounts you consume and how much exercise and what kind you choose to do each day.

New way of thinking

First, your decision to becoming healthier may mean a restart in your thinking. Taking care of your own health, before anyone elses, must become first for you. Before family and friends, work or play (unless someone close to you is in crisis) you need to put your own health goals first. You have to understand you are important. After all, you cant do what you want, feel like you want, have the energy you want or take care of those you love if you arent healthy yourself.

Your health can only be managed, and your goals can only be realized, because of your own diet and exercise choices. Even those who love you will agree that only you are the one in charge. Realizing your own health is foremost will keep your goals in focus.

Inflammation is the root cause for most chronic diseases such as heart disease, diabetes and even cancer. Unfortunately, when we are considerably over our optimal weight, our bodies contain inflammation. Because overweight people have inflammation in their bodies, they dont work optimally either.

The National Institute of Healths department of Diabetes, Digestive and Kidney Disease says health problems associated with excess weight can include type 2 diabetes, high blood pressure, heart disease, stroke, several types of cancer, sleep apnea and kidney disease. And these are just a few of the medical problems that too much body fat can cause.

Because inflammation is already in your body, you also may not feel as well as you could. And your energy levels may not be very high. In addition to inflammation, excess fat negatively affects everything; the way we move, our organs, muscles, sight, hearing, taste, digestion and evacuation.

You might also be short of breath, tired or lethargic, depressed or even angry. Extra weight can cause negative mood changes and personal feelings of unworthiness. And this isnt fair to you. You are a wonderful, successful, talented, hard-working, loving person with integrity, but excess weight can make you unhappy.

Because of your age (50+) and because you said you have too much work including stress, it is great that you are willing to make dietary and lifestyle changes to improve your health that improves your life. Regarding reducing stress, consider the pros and cons of retiring earlier or dropping some hours or keeping fewer clients. Lowering ones stress can be the smartest thing one can do for better health. Youre fortunate you have a loving and supportive husband, Rob, whom you adore whos never brought up your weight although he is concerned about your health.

Because you asked, in looking at this in its totality, in my opinion you are in crisis mode. You are at an edge where you can continue as you are and become obese and far unhealthier, or you can take control and put yourself on a healthful trajectory. You may not recognize this. My assessment isnt to scare you, its just what I see and because you asked, and mostly its because I care for you and value your friendship.

Sandy, I do this for a living, and I have a lifetime of studying weight, diet, health and exercise and how each of these affects us. We can have medical issues (and most of us do) that we cant help, but we can make the effort to work around them and have the terrific good health we want for ourselves anyway.

Planning what is right for you to lose weight takes time and you cannot begin too soon. And it takes a lot of time. And effort, especially at first. But soon, eating more wisely fits right into your life. Regarding the time it takes, it might be several months (sometimes years) to get it exactly right for you because some of these are lifetime changes.

But this is an adventure you can win. Eating healthfully becomes a habit quickly. Good food and good exercise decisions right for you soon become second nature, easier each day. This daily planning keeps your health goals in the forefront. Then your diet and exercise plans become almost automatic. All of this takes lots of effort, but youre worth it. Getting yourself to a healthier place can be a struggle. So what? Most good things take time and a struggle.

A pitfall should be noted. Many who lose weight successfully, even for as long as a year, finally becoming trim and strong (some with the help of a lap band or other operation). Unfortunately, studies show 95% go back to overeating and quickly, within a few months, gain all the weight back again. If youre aware of this, you can better take steps to avoid it.

Working toward being healthier is worth it and is much easier and less expensive than trying to manage the serious illnesses that too much extra weight can, and will, bring.

After deciding which approach you want to take, and several are listed below, you will start looking carefully at food nutritional labels, counting calories, looking at the fat, sodium, fiber and protein levels. Consulting with your doctor about your plan, seeing a weight specialist, a registered nutritionist or dietitian, a clinical counselor or a psychiatrist (who as an MD can prescribe medication if needed) or a psychologist (who may also have a deep understanding, training and experience in excessive eating and can help with emotional problems sometimes associated with overeating) is always recommended.

Other health choices

There are ancillary health choices too, like limiting time with negative people and being around those who are more health-conscious, because it rubs off. And, of course, making sure you have all your medically suggested inoculations for flu, pneumonia, shingles etc. There is nothing more discouraging than having your health goals interrupted by having to stay in bed with the flu if it could be avoided.

Although herbal or homeopathic remedies may work for some, they arent medically advised, especially when tackling something as important as a weight-loss program. Because it is so difficult, medical or dietary specialists can be important, not anecdotal dietary advice or untested remedies, some of which can be counterproductive.

You already drink plenty of liquids which is great! Water, coffee and flavored waters, tea, calorie-free flavored or sparkling drinks, diet sodas, soups, sherbets, flavored ices and all other liquid-based foods count as liquids, so keep that up. Note that caffeine products are a diuretic, which means you may have to urinate more often and at night, that can interrupt your sleep.

I noticed after dinner you had a cup of coffee. Although you said you have no problem getting to sleep or staying asleep, coffee at night can cause other problems, says sleep researcher Kenneth Wright Jr. a professor with the Department of Integrative Physiology at the University of Colorado at Boulder. Besides enlarging your veins and arteries, he says, late afternoon or night caffeine does not let you get the natural, total body relaxation and sleep support your brain and body needs. Caffeine is known to disrupt quality sleep in ways you may not be aware of, and that can affect you the following day.

Dr. Wright says that coffee, as the worlds most widely consumed psychoactive drug, when taken at night disrupts the bodys internal clock as caffeine appears to push or boost your internal clock. This means the best or most relaxing sleep comes an hour later than normal. This seemingly minor time alteration of a one-hour delay of your most restful sleep can make you feel sluggish in the morning and during the day.

Dr. Wright adds, Even chocolate at night, especially dark chocolate after 5 p.m. if you eat several pieces can also affect sleep as can any caffeine-boosted drink including colas, iced or hot tea that isnt decaffeinated.

These unusual sleep-timing effects were again found in a recent additional small study. Sleep researcher Jamie Zeitzer, an assistant professor of psychiatry and behavioral sciences at Stanford University, praised the study by Dr. Wright because researchers found that consumption of evening or night-time coffee, the bodys circadian clock (which sets biological rhythms such as your sleeps natural sleep/wake cycles) is disrupted. Every cell in the body apparently has its own clock and caffeine is shown to affect and disrupt each cells internal clock. With this information you might consider switching to decaffeinated coffee after dinner.

Coffee, however, has lots of benefits nearly all experts and studies show. Coffee keeps one alert, students do better on testing, its shown to help with weight loss, and athletes use it to get better workouts. The Archives of Internal Medicine reports that a study conducted by the Harvard School of Public Health found that women who drink four or more cups of coffee were 20% less likely to suffer from depression. So, coffee for most people isnt usually a problem, but since one cup of coffee stays in your body for eight hours, switching to decaf after 2 p.m. might help with more ideal sleep.

One decaf cup still contains 4 milligrams of caffeine, which isnt much compared to the 40 milligrams in a cup of coffee. No study indicates that decaf causes sleep problems.

Diet choices

It is suggested by most cardiologists and weight loss specialists to greatly reduce red meat consumption depending, of course, upon how often you eat it. Heart doctors suggest 3 ounces of red meat just once a week at most, not twice a day, which is usual. Weight specialist indicate that by cutting red meat consumption youll most likely begin to drop weight quickly. It usually isnt difficult to substitute meat with 3 ounces of lean fish, shellfish or poultry (skinless and not batter fried). People who lessen meat consumption say anecdotally they have more energy.

However, the January 2020 Cleveland Clinics Heart Advisor Newsletter (vol. 23/ No. 1) cites five articles in the annals of Internal Medicine that contradict cutting down on meat parenthetically saying that red meat consumption is just fine. But the Cleveland Clinic cardiologists (and nearly all other cardiologists) disagree with the meat is okay study. Some strongly.

When researchers at Harvards T. H. Chan School of Public Health crunched the exact same number as the meat is okay group they concluded that even a moderate reduction in red meat in America alone might prevent 200,000 (premature) deaths per year.

Eating most types of red meat also causes antibiotic resistance says University of California, Berkeleys February 2020 Wellness Letter. According to a report from six major consumer and health organizations including the Natural Resources Defense Council Consumer Reports and the Center for Food Safety, of the 25 largest fast-food chains and fast-casual restaurants, 21 (of the fast-food chains), have a troubling overuse of antibiotics in their beef. Fifteen of them received a grade F for still not having a meaningful and transparent policy in place to reduce or eliminate meat antibiotics

Only two chains, Panera and Chipotle, earned A grades for their strict antibiotic policies.

McDonalds improved from an F grade in 2018 to a C in 2019, but that is still too high. So, reducing red meat in your diet may have other beneficial health benefits besides weight loss. Stanley Hazen, MD, PhD, Co-Section Head of Preventive Cardiology with Dennis Bruemmer, Md, PhD says, There is a reduction in mortality risk with lower red meat consumption. Its one more reason people are switching to meatless products such as Impossible Burgers and Beyond Meat.

Its easy to fill your plate with the thousands of other foods available that you will like, and there are many ways to improve meals nutritionally. For example, plain pasta can spike your blood sugar levels without giving you many nutrients. But pasta with a sauce of heavily laden vegetables like sauted onions, garlic, tomatoes, sweet basil, dried oregano, fennel seeds and ground turkey, makes it a satisfying dish that blunts raising your blood sugar.

When eating starchy foods such as white potatoes, white bread, corn, peas and rice, make sure you combine it with numerous other non-starchy fruits and vegetables such as leafy greens, tomato, carrots, broccoli, cauliflower, etc. One example is having rice with lots of Asian vegetables. Non-starchy vegetables can all be enjoyed because they are very healthy and wont cause spikes in your blood sugar. Bread such as Daves Killer Bread is often whole wheat and has lots of grains that diminish spikes.

High fat butter on your bread, rolls or vegetables can easily be substituted with any of the very low saturated fat tub margarines (7 grams saturated fat versus 1 gram) such as Benecol and I Cant Believe Its Not Butter, and many other good choices.

We all love cheese, but its interesting to note that a cows highest production of female hormones is when shes lactating. Lactating milk from mammals such as cows or goats is what our whole milk, 2% or skim milk, butter, cheese, ice cream, gelato, cottage cheese and cream are made from. This high level of consuming a female animals hormones may be problematic for some boys and men, especially if they consume lots of dairy as they could be getting too many female hormones.

Daily eating plan

If you stick to around 750 calories a day, you can lose about 40 pounds in a year (depending upon exercise).

BREAKFAST:

1 small sausage of turkey or chicken OR 1 egg (hard cooked, scrambled, or soft boiled) for morning protein

cup fresh mixed berries.

OR

cup cooked or cold cereal with soy milk.

If protein is left out at breakfast, add it at lunch. Any beverage; coffee, tea, water-diluted low sugar juice by half, coffee without sugar (use artificial sweeteners such as Stevia, Equal or Truvia). Coffee with a low-fat creamer. Make a note of the calories.

LUNCH:

Green, light or dark lettuce salad, radishes, carrots, tomatoes, green beans and a very low-fat dressing, as much as you like.

OR

A large plate of cooked seasonal vegetables as much as you like. Add a slim half slice piece of high-grain bread. Ezekiel is also a good brand. Make a note of the calories.

DINNER:

Three ounces skinless poultry, shellfish or fish. A large helping of several interesting cooked (or raw) vegetables, and perhaps cup of brown rice. Any water-based beverage such as iced or hot decaffeinated tea, decaffeinated coffee, diet caffeine-free soda. Make a note of the calories.

Keep the daily total under 750 calories. Yes, you will be hungry and it isnt easy. Figure out ways to combat the hunger with calorie-free drinks, sparkling water or having on hand crisp raw vegetables as snacks. Waiting 20 minutes alleviates the discomfort of hunger pangs for nearly everyone.

Enjoy a dessert you love just once or twice a week but make it small and special. Why waste your weight loss and health goals on a horrible cookie?

A snack daily of a small handful of nuts or peanut butter on a half slice of bread and any single fruit at any time of the day is great but add them up so you dont exceed your daily calorie goal of 750 calories. You can also eat fresh berries, pears, kiwi, or apples that are lower in sugar and higher in fiber. Fruits with peanut or almond butter is a great dessert. Once you know about how many calories are in several items, such as about 100 calories in a slice of bread, these numbers stay with you.

You are on a journey and it isnt easy. This is your health, your life, your goals, your very being alive. Your own journey says so much about you and youve succeeded already in so many ways.

My friend and weight loss expert Dr. Susan Forward says that weight loss is difficult and sometimes more easily accomplished when trying one or more of the following: diet books, low fat recipe books, healthy eating magazines, single or group therapy, hypnosis, walking with friends on a regular time period, or joining a good weight loss program like Weight Watchers. Please remember these should be done along with consistent exercise such as weight lifting (easier if you have a trainer to push you), walking daily on a treadmill or outside, and jogging for a few feet or even a few hundred feet. If you bring light weights during your walk, you can do arm exercises such as bicep curls as you walk. You can then move on to bigger weights when you strengthen your muscles.

Please remember that I am here to support you and I am a free source of information for you to use!

Lynn Fischer (Kryger) is the author of seven best-selling cookbooks and the host of The Discovery

Channels The Low Cholesterol Gourmet and Public Broadcastings Lynn Fischers Healthy Indulgences

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Tired of weight loss plans that make you miserable? Its no funand sometimes downright difficultto stick to a strict diet that keeps you from enjoying the foods you love. How would you like to eat what you want and still lose weight?

You can, with Noom.

Noom doesnt tell you what to eat and when. It doesnt cut your favorites from your diet. Noom doesnt make your sell meal plans or force you to eat things you hate. Noom restricts calories rather than specific foods. By setting a limit on your daily caloric intake, you can eat what you want and still lose weight. You just have to watch how much you eat instead of what you eat.

Noom is different because it treats you like an adult, holding you accountable to things like portion size. It does that through a supportive community of fellow Noom users, Plus, you get a personal health coach whose job is to offer guidance, advice, and help you make smarter lifestyle decisions.

Hold on a second. A diet plan that treats you like a grown-up, holding you accountable and putting you in charge? If Noom sounds groundbreaking, thats because it is.

Most diet plans are strict regimens that tell you what you can and cant eat. Many force you to buy into their food services. So you pay a bunch of money to get boxes and boxes of pre-packaged meals. You either eat themall the time, every dayor they spoil and youve wasted your money.

Sure, theyre healthy and good for you. And some of the food can be tasty. More of then than not, though, it tastes about as appetizing as the packing its delivered in.

Isnt there an easier way to lose weight, one that puts you in charge? Thats Noom.

Noom stands out because of its revolutionary and easy to use app. Log what you eat, and you keep track of your calories. Log what you do, and keep track of the calories you burn. Thats it. Just as in life, success, or failure, is entirely up to you.

Of course, Noom is full of suggestions and tips on the right foods to eatand which to avoid. But it doesnteliminate the choice altogether. It simply gives you the information you need to make a prudent, educated decision.

And if you ever have a question or concern, if youre feeling tempted or weak, just reach out to someone for support and advice. You can quickly and easilyand often immediatelytalk to any of the thousands of Noom users who are going through the exact same weight-loss struggle. Talking with someone who knows what youre experiencing can be a super-helpful tool in fighting cravings and urges.

Plus, youve got access to your personal health coach, 24/7/365. Your Noom coach is trained to motivate you, to assist you every step of the way. And theyre always there to chat.

Starting out, you and your coach will work out a daily calorie limit, as well as an exercise and fitness plan. Your coach will hold you accountable to put in the work and keep your calories down. Its not painful. Its not bland and tasteless. From Nooms perspective, its your diet, your life, and your plan. So its your responsibility.

By focusing on making smart decisions and doing the right thingand holding you accountableNoom helps you control the little things in life you can control. Like how much you eat.

After a while, making the right decision about your diet and fitness can bleed over into other aspects of your lifesay, your drinking or your relationships. Soon, thanks to Noom you could be making smarter choices up and down the board. Getting healthier and making better decisions. Putting you in charge of our own health. Thats what makes Noom different.

By controlling what you can, and being accountable to yourself, Noom helps you be the person you always knew you could be. It sounds too simple, too good to be true. But once you start seeing results, as tens of thousands of noom users already have, youll start to understand how Noom is so successful.

The Noom app, found in the App Store and Google Play, offers two monthly memberships: a Healthy Weight Program for $45 per month, or a Diabetes Prevention Program for $90. Theres no free version of the app, but Noom does offer a 14-day trial to start out.

Why not try Noom today? Take control of your life. Youre already an adult. Its time you started being treated like it. Eat what you want and still lose weight with Noom

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