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How to lose weight and shed fat? Its a complicated question that comes with a wide spectrum of different motivations.

The first step is to be honest and establish your current position. If you are just getting started on the journey towards a fitter, healthier version of yourself then its important to concentrate on the long term and think about forming healthy habits that will last a lifetime, rather than looking for quick fixes.

One major issue with weight loss and shedding fat is that many people make drastic changes too quickly. They lose weight rapidly using some fad diet, but put that weight back on as soon as the diet is over and they return to their old habits.

Giving yourself time to adapt and change will allow you to make changes that last a lifetime, and lose unwanted weight and fat for good!

A great place to start is to take a notebook and record everything you eat over the course of a week.

Get into the habit of doing this. Do what you normally do, eat what you normally eat. Be honest. Accountability is exceptionally important when it comes to learning how to lose weight. This will give you a good empirical base of evidence on which to start your new life, and set you out on the path to transforming your body. You can also use a food tracker for this.

A very simple piece of advice. Often when we feel hungry, it is because we are thirsty instead. Every time you feel hungry outside your meal times, have a large glass of water instead of some unhealthy snack. Start each day with a large glass of water when you wake up and replace sugary drinks such as coke with water instead.

If you arent a fan of the flavour, buy a stevia flavouring. Get into the habit of carrying water with you wherever you go. Keep a big bottle in your car and at work.

Many people simply do not eat enough protein, relying instead on diets that are high in simple carbohydrates to keep them full and satiated. Unfortunately, protein deficiency can have huge negative effects on muscle and tissue growth, healthy hormonal balance and general health. If you already exercise regularly and are not eating enough protein then you are not giving your body what it needs to recover and develop properly.

Try to eat more tofu, eggs, milk, fish, meat, beans, cous cous, oats, cheese etc.

Another simple and easy habit is to buy a quality protein powder and have one or two protein shakes a day.

The100% Natural Whey Protein Concentratefrom Olimp provides 27 gram of protein per serving, perfect for maximising muscle growth!

To reiterate the point above, a large part of learning how to lose weight is learning how to be disciplined and stick to good habits.

If you make this a core part of your life in general, then you will be less likely to buckle and fold when it comes to that tempting snack or deciding to quit.

Try to be more disciplined with the small things in your life, and this will naturally spread to your choices about food. Discipline is doing the right thing, at the right time, even when you do not feel like doing it.

Once you have all the above steps in place, its time to move to the next phase.

Everything begins with a plan. But the key thing with fat loss is understanding your numbers.

That means calculating how many calories you should be eating on a daily basis to support your goals whether thats fat loss, muscle building, strength or performance. There are so many websites now where you can easily work out your daily calorie need, which takes into account your age, sex, height and weekly training sessions.

Once you know your daily calorie total, you can break this down intomacronutrients so the proportions of carbohydrate, protein and fat you need in your diet to hit this daily calorie goal. So for example, that could be 300g of carbs, 180g of protein and 60g of fat for someone with a daily requirement of XXXXX calories.

Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. To put it very simply, if you want to lose weight, then you need to expend more calories than you consume.

It is a good idea to measure this out over the course of a week to cancel out most fluctuations, such as drinking more water.

TIP: When measuring fat loss (or muscle gain) over time, weigh yourself first thing in the morning, before you eat or drink anything. Measure your weight 2-3 times per week and record all results. This will give you a clear and consistent record of your progress.

There are 3 states of calorie balance:

It is impossible to be in more than one of these states at any one time.

Anegative calorie balancewill always result in weight loss. Even though body water alterations may occasionally mask this loss of tissue, it is always going to occur, with ZERO exceptions so far discovered.

Optimise your nutrition now

In order to maximize your chances for muscle gain or fat loss, you must know when and how to enter a hypo, hyper, or eucaloric state.

It follows then that in order to lose weight, you must operate in a negative calorie balance (a hypocaloric state). Whilst this is true in the vast majority of cases, there are other factors at play such as the effects of sleep patterns and hormonal imbalances. Always consult a qualified nutritionist to determine the right path for you individually.

The second most important factor for transforming yourself is to consume the correct macronutrients to support your body and the goals that you are working towards. These consist of proteins, carbohydrates and fats. Having the right ratio between these three parts of your nutrition will differ depending on your exact goal, weight, sex, age, height and the way that you train.

It is best to consult a qualified nutritionist to find out exactly how many grams of each macronutrient you will need to support your goals.

When it comes to macronutrients, the following points are important to consider

The word protein originates from the Greek protos, which means the first. Proteins are the basic building blocks of the human organism. All tissues and organs contain proteins and they are essential for fat loss and muscle gain. Additionally, proteins also fulfil important signalling functions in the neural system.

Suitable for those, who want to improve their performance. Take post-workout, mixed with water for faster absorption.

Find the right Protein for you

The Amino acid tryptophan, included in the proteins from chicken or turkey meat, is important for production of serotonin, which is an important neurotransmitter, and melatonin, which regulates the sleep cycle.

Albumin is a reserve protein, which regulates distribution of nutrients and maintains the pressure in the blood capillaries. Low albumin levels can signal liver disease or problems with processing the nutrients. A high level of albumin is typical during dehydration.

Transferrin is a transport protein for iron. It is related to immunity-boosting lactoferrin, which can be found in whey protein supplements with lower degree of processing (concentrate).

Carbohydratesseem to have acquired an unjustly poor reputation, but they are the preferred fuel source for our bodies and brains. Without the proper amount of carbohydrates in your nutrition you will lack the necessary energy to train hard. Carbohydrates also supply the nervous system with its preferred fuel, refuel glycogen stores and help the body to secrete insulin all important functions.

What you should know is that there aretwo types of carbohydrates:

Complex carbohydrates will supply you with a slow burning supply of energy.

They typically have a lower Glycemic Index (the rate at which energy is released measured in blood glucose levels) and will not give you spikes in your insulin levels. This in turn means you will avoid the inevitable crashes that follow the consumption of food and drinks that have a high Glycemic Index.

Fat sources heavy in monounsaturated fats are some of the healthiest calories you can take in.

Foods high in monounsaturated fats include olive and canola oils, avocado, natural nut butters, and almost all raw nuts including peanuts and almonds.

Monounsaturated fats and the foods that contain them are exceptional for general health. There is a conventional myth that you should cut all fats out of your diet if you want to lose weight. This is a spurious idea, as healthy fats are essential for hormonal health and effective brain function alongside many other benefits.

TIP: While proteins and carbs have 4 calories per gram, fats contain 9.

Nutrient timing and food composition are also important here, however calorie balance and eating the correct macronutrients should be the higher priority. Once you have them dialled in, then move on to fine tuning your nutrient timing and food composition.

Food composition refers to the quality of the food, and the way that you combine foods to create meals.

For proteins this relates to the bioavailability of the nutrients, for carbohydrates it refers to the fibre quality and the Glycemic Index. With fats a good rule of thumb is to try and stay away from Tran Saturated fats (fast food etc) and consume Monosaturated (Avocado, nuts and their butters, olive oil) and Healthy Saturated fats (Coconut/macadamia nut oils, grass fed animal fats) wherever possible.

Having a structured and well-planned diet is critical to success, whatever your fitness goals be it strength and performance gains to compete in the Olympics or optimal body composition to look good on the beach.

Meal prep is exactly what it says on the tin preparing your meals for the day or week ahead, to enable you to consistently meet your fitness and performance goals.

Now its all about planning your three, four or five meals a day, along with snacks and post-workout nutrition, to hit your macronutrient targets.

So this means taking your 300g of carbs, 180g of protein and 60g of fat (or whatever those measurements are for you) and dividing it between all your daily meals ensuring that youre getting a steady supply of quality protein throughout the day from your meals, while utilising your carbohydrate and fat intake at the right times for maximum impact.

Meal prep then, in its most essential form, is consistently preparing every meal, with the right amounts of macronutrients to ensure your food is there exactly when you need it boxed up and ready to go. This prevents you from straying off course with sub-optimal convenience food and keeps you on track to meet your fitness goals.

Nothing was ever achieved through guesswork alone. Having a clear goal, and then a solid plan to get you there, will invariably yield results whether thats smashing a squat PB, losing 10lbs or finally getting a shredded six pack.

Ultimately, prepping your meals brings consistency. If every meal is pre-planned, has the exact macros your body needs, and is ready to go whenever you need it, you will steadily progress towards your goals.

It stops you veering off course and prevents you from falling back on convenience food or eating to satiate hunger and cravings, which can easily make you overshoot your calorie targets and dent your progress.

Proper regimented prep ensures youre getting the right macronutrients in the right amounts:

Having quality, nutrient-rich whole foods on-hand means your body is getting a constant supply of the right macro- and micro nutrients it needs to function optimally. A properly planned diet can keep your metabolic hormones and blood sugar levels balanced and stable so no more spikes and crashes, just constant energy to help you perform at your best in the gym and be at your most productive and creative at work.

In that sense, getting yournutritionright can be life-changing.

The combination of the above points will help you to optimise your health, performance and body.

Transform your body and performance now

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How to Lose Weight Ways to Shed Fat for Performance and Aesthetics - BOXROX

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Could I lose weight in six weeks on this home delivered meal plan?

BelfastTelegraph.co.uk

All I wanted to lose was a few pounds - but between the demands of work and kids and life, I was struggling to find the time to prep healthy meals and the motivation to stay on track.

https://www.belfasttelegraph.co.uk/life/health/could-i-lose-weight-in-six-weeks-on-this-home-delivered-meal-plan-38904679.html

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All I wanted to lose was a few pounds - but between the demands of work and kids and life, I was struggling to find the time to prep healthy meals and the motivation to stay on track.

That's why I decided to try the Jane Plan, an eating plan where every meal is delivered to your door, removing at least some of the effort and temptation to stray.

I followed it for six weeks and this is how it went...

What is the Jane Plan?

After an initial phone consultation with a nutritionist, a calorie-controlled diet is worked out for you, based on how much weight you'd like to lose, your current weight, height, BMI and what you do for a living (ie, if you're a stay-at-home mum running around after three little ones, you'll be burning more calories than a 9-5 office worker).

You can head to the website to order all your food, so you only pick out the dishes you think you'll like, or you can sign up to a package.

Because my job involves a lot of sitting at a desk, I am only 5ft 2in and I don't have masses to lose, my eating plan is going to be quite tough, with a fairly low calorie count.

For me, this might be okay, and every person on the plan converses with their own nutritionist - but it's always worth speaking to a doctor before embarking on a diet change.

Day one

I quickly realise this is going to be tough. Breakfast is granola, berries and yogurt, which is what I often eat in the morning, but there's about half the amount I would ordinarily scoff. I scrape every last bit and still want more, but manage to hold off for a couple of hours until my mid-morning fruit snack.

For lunch, I've chosen a couscous salad. I learn the hard way it's best to prepare your lunch at home, rather than grabbing one of the ready-made packages and shoving it in your bag. You're allowed to add veg to it, which helps fill you up, and seasoning - which you'll need. It also means you can give it a good stir about and make it look more inviting than the sometimes congealed offering that awaits once you peel back the lid.

Once again, it didn't feel like it was enough and I end up eating my very delicious oat bar snack come 2pm. But even though that looks a good size, I was hankering after dinner for hours. I later find out that this 'snack' is actually a breakfast. Oops. My fault for not reading the information thoroughly...

I don't get home from work until late, and often end up eating around 8.30pm, which makes this healthy eating plan really difficult. But I scoff my lasagne with a side of veggies and manage to decline the G&T my other half is enjoying.

What's the food like?

The dishes are okay. There isn't a single meal I've raved about, but this is healthy food for the masses, so you're unlikely to be overexcited by them. As a vegetarian, my favourite is a lunch of chilli with beans and rice. It's small but tasty, and nicely beefed out with broccoli, peas and sweetcorn.

What's good about it?

The big plus is that everything is done for you. Prepping is needed but it is minimal.

They have also thought of lots of extras. You can order 'partner meals' (which are the same size!), so it's less antisocial, which I think is a really good idea. Although in practice, my other half refused more often than not. And you can also do 'weekends off'. This is something that sort of naturally ended up happening to me anyway, but it still absolutely works, which is hugely encouraging.

Results

It's safe to say I fell at many hurdles during my six weeks on the Jane Plan.

The day I did a 35-minute weighted Joe Wicks workout, I felt so light-headed, I had to grab extra snacks. On week one, I snuck chocolates, went gin tasting, had the entire weekend off plan and generally did pretty badly. However, I still tried to do a decent amount of exercise to balance things out, and managed to lose three-quarters of a pound, which I'm actually very happy with.

My level of cheating and result on the scales was the same in week two and in the weeks after, which just goes to show it is possible to have fun and gradually lose a little bit of weight at the same time.

In total, I lost around 5lb in six weeks, which met my personal goal and I'm really happy with it.

Overall verdict

This eating plan isn't easy. The Jane Plan website says most of their diets average 1,200 calories a day, which can be tough to stick to, though it could be more depending on the person.

It isn't cheap, either. You can choose a one, three or four-month plan, starting at 199 per month (though look out for deals online at janeplan.com). It does include all your food except add-ins, like milk, fruit and veggies, so your shopping bill will obviously be considerably less.

On the other hand, with my modifications, it worked for me. The option to have the weekend off was a lifesaver - and would have made it more of a long term option had I wanted it.

There are weekly check-in phone calls with your consultant, so you can ask questions, query anything you're not sure about or get some encouragement. For anyone who's time-poor and needs a helping hand motivation-wise, this could be worth a try.

A doctor's verdict

GP for MedExpress Dr Clare Morrison says: "Cutting calories will generally lead to weight loss, at least in the short term, so it's not surprising that this sort of weight-loss plan can be successful. Limiting calories through portion control, while eating the same food as the rest of the family, will also achieve weight loss.

"In the longer term, good health requires a consistently well balanced diet, with plenty of fibre, vitamins, and the right amount of protein, fat and unrefined carbohydrate. Refined carbs such as sugar and white flour, should be kept to a minimum. It's also important to keep active, ideally doing 30 minutes of exercise (such as a brisk walk) every day.

"If you have any doubt about a weight loss plan, do check with your GP first, particularly if you have a chronic health condition, such as diabetes or a food intolerance."

For more information, visit http://www.janeplan.com

Belfast Telegraph

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Could I lose weight in six weeks on this home delivered meal plan? - Belfast Telegraph

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Want to lose weight? Then ditch the fad diets, say experts. With a new study revealing almost two-thirds of adults in Scotland are overweight, its no surprise that many of us are constantly searching for an easy way to lose weight fast.

But science suggests theres no real quick fix to stop us piling on the pounds.

According to Dr Michael Greger, best-selling health writer and founder of NutritionFacts.org, being armed with the facts and science behind long-term weight loss is key to success.

Every month seems to bring us a trendy new diet or weight-loss fad, and they always sell because they always fail. The diet industry is based on repeat customers, he said.

In his new book, How Not to Diet, Dr Greger outlines in great detail the science behind healthy and permanent weight loss. His findings champion a plant-based diet and mindful eating.

He recommends basing your diet around Green Light foods those that are grown rather than manufactured, low in calories, high in nutrients, colourful, and usually can be eaten raw.

The solution is simple; no magic bullets, no meal replacements or meetings to attend, he said.

The same diet that has been shown to prevent, treat and reverse some of our leading killer diseases just so happens to be the one with the greatest potential for permanent weight loss: a diet centred on whole plant foods.

We should eat real food that grows out of the ground, natural foods that come from fields not factories, gardens not garbage.

Here, Dr Michael Greger shares his top weight loss tips to incorporate into your daily routine

Time your metabolism-boosting two cups of cool or cold unflavoured water to take before each meal.

As the first course, start each meal with an apple or a Green Light soup or salad containing fewer than 100 calories per cup.

Never drink vinegar straight. Instead, flavour meals or dress a side salad with any of the sweet and savoury vinegars. If you want to drink it, make sure to mix it in a glass of water and, afterwards, be sure to rinse your mouth to protect your tooth enamel.

Make sure you eat without distraction, so dont have a meal while watching TV or playing with apps on your smartphone.

Aim for at least seven hours of sleep at your regular bedtime.

Whether through increasing viscosity or the number of chews, or decreasing bite size and eating rate, no matter how we boost the amount of time food is in our mouths it can result in lower caloric intake. So extend meal duration to at least 20 minutes to allow your natural satiety signals to take full effect. Think bulkier, harder, chewier foods in smaller, well-chewed bites.

Enjoy three cups a day between meals (waiting at least an hour after a meal to avoid interfering with iron absorption). During meals, drink water, black coffee, or hibiscus tea mixed 6:1 with lemon verbena, but never exceed three cups of fluids an hour. Taking your tea without sweetener is best, but if you do use honey or sugar, try yacon syrup (a plant-based sweetener) instead.

Make sure your daily servings of wholegrain are in the form of intact grains. The powdering of even 100% whole grains robs our microbiome of the starch that would otherwise be ferried down to our colon enclosed in unbroken cell walls.

There are metabolic benefits to consuming more calories earlier in the day, so make breakfast (ideally) or lunch your largest meal of the day.

Confine eating to a daily window of time, of your choosing, under 12 hours in length that you can stick to consistently. Given the benefits of reducing evening food intake, the window should end before 7pm.

I recommend 90 minutes of moderately intense activity a day as the optimum exercise duration for weight loss. Any time is good, and the more the better, but there may be an advantage to exercising in a fasted state, at least six hours after your last meal. Typically this would mean before breakfast.

Regular weighing is considered crucial for long-term weight control, but there is insufficient evidence to support a specific frequency of weighing. My recommendation is based on the one study that found that twice-daily upon waking and right before bed appeared slightly superior to once a day (about six vs two pounds of weight loss over 12 weeks).

Thanks to our circadian rhythms, food eaten at night is more fattening than the exact same food eaten earlier in the day, so fast every night for at least 12 hours starting before 7pm. The fewer calories after sundown, the better.

How Not To Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss, Bluebird, 20

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Health: If you really want to burn the fat, don't go on a diet - The Sunday Post

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Instagram/@ericalovefit The newest trainer on the new season of "The Biggest Loser" opens up about her 150-pound weight loss and the challenging lessons she learned along the way.I weighed 322 pounds five and a half years ago and was completely okay with it.

I'd started gaining weight around middle school, and food and fitness just weren't something my family talked about at home. My mom worked a lot, and my siblings and I grew up eating whatever snacks she'd stocked in the pantry. After meals, we'd always have dessert. That's just how my family, like so many others, showed love: through food. (Related: How to Use Intuitive Eating for Weight Loss)

By the time I got to college, there was nothing holding me back from eating whatever I wanted. There was no one around to tell me "no", and I didn't think there was anything wrong with eating fast food and pizza every day. Food aside, I also had no idea that working out and moving your body is important. I'd never been to the gym, and I never really felt the need to go. Why? Because no one really said anything about my weight or the way I looked. No one seemed to think there were any red flags about my health, so neither did I. (Related: This Woman's One-Year Transformation Is Proof That New Year's Resolutions Can Work)

To be honest, I don't have one of those stories where I can tell you that I looked at myself in the mirror and hated myself. I was truly just oblivious. I mean, I knew I had some weight to lose, but at 5 foot 11 inches tall, I just felt like I was a big girl and was ever going to have a tiny waist or small thighs, and that didn't bother me.

As years passed, I continued living life the same way and the weight kept piling on. I got married and gave birth to my son a few years later. My whole life I'd wanted to be a mom so badly and I dove into motherhood with my whole heart. (Related: This Influencer Is Keeping It Real About Stepping Into a Fitting Room After Having a Baby)

I continued to gain weight after pregnancy but still didn't really think I had any problem. My wake-up call finally came when my son was 3 years old and playing on our living room floor. I was sitting on the couch when he looked up at me and asked me to join him. I said no.

I vividly remember sitting on that couch with zero energy, eating some kind of snack, not wanting to get up because doing so felt like too much effort. At that moment, something clicked. I looked at my son and realized that I brought him into this world and he deserves so much more than a mom who doesn't even have the energy to play with him. I had to make a change and I needed to make it fast while I had the motivation.

While I still knew nothing about diet, weight loss, or fitness, the one thing I did know was that I need to reduce my calorie intake and increase my activity level. (BTW, the weight loss concept of 'calories in versus calories out' is not as simple as it sounds. Plus, counting calories is not the end all be all of losing weight.)

The initial changes were small. As far as food was concerned, I was still cooking pasta and pizza, but consciously eating smaller portions. Then began eating low-calorie frozen meals. At the time, I didn't know that those came with their downsides too, but to be honest, all things considered, it was a good place to start. Eventually, I began educating myself on food and started learning about fat, carbs, proteins and how to eat balanced meals that fueled me versus comforted me. (Related: New Energy Foods to Power You Through Your Day)

When it came to fitness,I started by joining a local Planet Fitness. I went in the mornings before my son woke up and began by just walking on the treadmill. A few weeks in, I felt comfortable challenging myself and would jog for 30-seconds a few times during my walk. I just kept building upon that goal. Soon, I was jogging for the length of one song on my playlist, then two songs. My goals just kept growing from there. (Related: What Might Happen If You Walk 30 Minutes a Day)

For the first two months, I stuck to cardio. I averaged about five hours on the elliptical and treadmill a week. Then, I started working with a trainer who showed me some high-intensity interval training (HIIT) drills. While I could feel the weight coming off of me, I also wanted to build muscle and HIIT was a good way to work toward that. Once I adopted this workout strategy, I discovered what "good tired" meant and I became hooked to that feeling. (Related: How to Make Exercise a Habit You Love)

In the first month of my journey, I lost 45 pounds. At the end of the first year, I was down 122 pounds. Every month I watched the weight come off my body. My clothes stopped fitting me and my energy levels shot up. (Related: The #1 Thing You Should Keep In Mind Before You Set Weight-Loss Goals)

But the biggest transformation for me was internal. During the early stages of my journey, I began documenting my experience on social media, and I saw that it was resonating with people. They noticed that I was carrying myself differently and was just happier overall. They wanted to know how I did it. That helped me realize that I was ready to commit to fitness outside of myself. I became a certified personal trainer and created Erica Fit Love, an online training platform. Now I'm able to work with people one on one no matter where they live and help them reach their own goals. (Related: How I Learned My Weight-Loss Journey Wasn't Over Even After Losing 170 Pounds)

The program I created offers a variety of workout styles including strength trainingand HIIT. Even though HIIT can sound and feel intimidating, I focus on scalable drills. They start with one-minute cardio intervals: either 15 seconds hard, 45 seconds rest, or vice versa. This flexibility makes my workouts great for people who are just starting out and have never really delved into fitness before. Plus the quick intervals are a great source of motivationthey're over so quickly so it deters you from quitting. My program also offers a calendar with weekly reminders and a private accountability-focused Facebook community with direct access to me to help keep everyone motivated. (Related: Joining an Online Support Group Could Help You Finally Meet Your Goals)

After losing the initial 122 pounds, it took me another two years to lose an additional 35-40 pounds. Some of that is totally normalwhen you're going through extreme weight-loss you are going to hit a wallbut I also learned the hard way that you can't keep doing the same thing over and over again and expect the same results. I adopted a trial and error method to figure out how my body was going to reach my goal weight. What ended up working for me was reevaluating my diet and diversifying my workouts to challenge my body in ways it hadn't been challenged before. In 2018, I reached my goal of losing 150 pounds, and I finally felt like all of my efforts over the past three years had paid off. But I quickly realized that losing weight was about so much more than the number on the scale. (Related: Science Found the Best Workout to Overcome Your Weight-Loss Plateau)

Despite the weight-loss, for the first time in my life, I began dealing with body image. When I was at my heaviest, I never struggled with body image. I never spoke harshly about myself and didn't feel insecure. But now? It's a daily battle. As the weight started to come off, I became my biggest critic. When you work in the fitness industry (and are on social media), everyone has an opinion and everyone is showing their highlight reel versus what's really happening behind the scenes. That's really challenging.

Even still, I didn't really understand how intense my body image issues were until I got sick. (See: How Celebrity Social Media Affects Your Mental Health and Body Image)

Three years ago I was diagnosed with EpsteinBarr virus (EBV), also known as human herpesvirus 4. EBV is a very common virus that can cause other infectious diseases such as mono and is spread through bodily fluids. I experienced serious brain fog and low-grade fevers. Even though it's under control now, it's something I will live with for the rest of my life. The biggest thing I had to learn to deal with was the feelings of exhaustion that came with the illness. It was like nothing I'd never felt before. I had to really scale back my HIIT workouts because my body just couldn't handle it. I went from doing HIIT every single day to just two-three times a week. Learning to cope with the illness combined with the change to my workout routine caused me to gain some weight. That took a huge blow to my self-esteem and brought some of my body image issues to light.

As if that wasn't enough, in November of 2018 I was diagnosed with stage 2 thyroid cancer. I underwent radiation and surgery and ultimately beat the disease, but my body went through hell and back in the process. I remember coming home from treatment, looking in the mirror and thinking: "I look terrible." (Related: My Lupus Diagnosis Was the Wake-Up Call I Needed to Stop Abusing Diet Pills)

It's something I deeply regret. My body had fought through and triumphed over so much but all I was focused on was the way I looked. It was heartbreaking, but it forced to me confront my lingering body-image issues head-on. It's something I'm still learning to deal with today.

One thing that's really quiet all the negative thoughts about my body is having conversations with myself. A part of that involved me tallying how many times I said something negative about myself on any given day. Looking at that number was a huge "holy crap" moment for me. There were some days when I said 50 negative things about myself! The comments could be a result of feeling self-conscious in my clothes or how parts of my body didn't look "perfect". Keeping tabs on my negative thoughts made me realize how quick I was to pick out my flaws and how unfair that was to myself and everything my body had been through.

Today, working out and eating healthy isn't about how awesome I look. 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. That's what I'm trying to bring to this brand new season of The Biggest Loser as I work with contestants who are starting their own fitness journies...just like I did. (Related: The Biggest Loser Is Coming Back to TVand It's Going to Be Totally Different)

I want them to know that truly loving and appreciating your body is an ongoing journey, and it's something you have to work hard toward every day. I also want to prove that losing weight and transforming your life doesn't have to be complicated. My story is proof that taking it back to the basics works. I didn't make any crazy, drastic changes to my life. I just took things one step at a time, and the results followed. (Related: What I Wish I Knew Sooner About Losing Weight)

Yes, there will be barriers. I, for instance, have always struggled with binge eating. I still need to plan a weekly cheat meal because if I splurge on a whim, I'm scared I won't be able to bounce back. But the key is being in tune with your personal challenges, being honest about them, and choosing to make the healthiest decisions.

At the end of the day, your health shouldn't feel like a chore. It should be looked at as an opportunity to elevate your life and motivate you to be the best version of yourself. The journey is ongoing, but if you're on the path, you're doing something right.

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As far as creating a sustainable weight loss plan is concerned, a certain amount of daily activity is encouraged along with eating right and on time, of course. However, the required amount of daily activity differs from person to person and does not even have to be limited to working out in a gym. 39-year-old Deepak Kumar Singh tells us that he was able to lose 30 kg without ever stepping foot inside a gym.

Singh shares that at his heaviest, he weighed 106 kg and was really alarmed about his weight after he was prescribed a very high dosage of hypertension medicines. I went over the dosage prescribed to my father. The doctor told me that if I can try and lose some weight, he can alter the dosage and even stop certain medications. So, I thought lets find a way out of this situation by doing what hes asked and decided to commence on a weight loss journey.

I weigh 79-80 kg now. It took me 8 months to arrive at this number, and since then Ive been able to maintain this number by leading my healthy lifestyle, he says. But to start at the beginning, he reveals that he downloaded the HealthifyMe app to seek guidance from its online coaches.

I utilised my time with the apps coaches to understand the diet plan that theyd created for me based on tracking the calories I ate.

QUICK READ: How many calories should you eat every day to lose weight?

It is generally not possible to follow exactly what is on a fixed diet plan, but once you get to understand its theme and pattern, you can make your own additions and subtractions and get it validated with your coach to get the changes done."

"More importantly, I chose a home-based workout pattern to avoid making any excuses for skipping a gym session.

"Id workout at home for 45-50 minutes. These were simple exercises, which were assigned to me by my coach. Post which, Id walk 10K steps daily.

QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks

Follow a healthy lifestyle and stay active. Don't sit continuously for more than an hour. Stretch a little bit and walk at least 10K steps daily. Also, stay away from excess salt, sugar and refined flour. These few things have really helped me maintain my weight.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who lost 30 kg in 8 months without joining a gym - GQ India

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A Rutherglen mum who transformed her life by losing six stones and dropping half-a-dozen dress sizes is helping others to change their lives and achieve their weight loss dreams.

Aleksandra Lennon, 39, weighed 17st 5lbs when she joined her local Slimming World group in January 2013.

She has since shed six stones, ditched her size 22 clothing, and is now wearing a slimline size 10.

And her amazing weight loss gave her the confidence to become a Slimming World consultant in October 2016 when she opened her first group in Cambuslang, helping members to lose weight every week.

This was quickly followed by her second and third group.

On Friday, she is opening her fourth group in Cambuslang at the Baptist Church in Cadzow Drive at 9.30am.

Aleksandra, who is mum to seven-year-old daughter Maya, said: Obesity is becoming such a huge issue across the UK.

When I first joined Slimming World, I never dreamed that I would end up helping other people to lose weight.

Its a privilege for me to be able to pass on the experience, insight and understanding that helped me, so that I can give my members the support they need to get to target. Support is really the most important thing. It all starts with feeling youre not alone. I couldnt have lost six stones without the weekly help of my consultant and group.

Aleksandra, who supports more than 200 members every week, says setting targets, sharing recipes and working together to overcome challenges and celebrate success is so important.

She continued: Like a lot of slimmers, I had tried to lose weight so many times before by following numerous diets but they were never sustainable because Id always get tired of restricting what I ate.

I thought that I was destined to struggle with my weight for the rest of my life, but when I came to Slimming World it was different.

I couldnt believe Id found a way to lose weight without starving myself.

Linda Parrott, who runs Slimming Worlds group at The Sun Inn and manages Aleksandra as a team developer, said: With Aleksandras experience of being a successful Slimming World consultant and her kind and warm personality and great sense of humour, I just know that she will continue to be an amazing support to members, cheering them all the way to their target weight.

Aleksandras other groups are: Monday, Kings Park Hotel, Mill Street, Rutherglen, 9.30 am and 11.30am; Thursday 9.30am, 5.30pm and 7.30pm also held in the Baptist Church. For more call Aleksandra on 07731456808 or just pop in to a group.

Visit link:
Rutherglen mum tells of her amazing weight loss journey - Daily Record

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My name is Frances Carpenter (@isfrannyfityet), and I'm a 30-year-old executive assistant in Riverside, California. At 331 pounds, I felt like my weight was holding me back in life, and I decided to commit to a healthy lifestyle. By following a low-carb diet, meal prepping, and trading emotional eating for gym time, I was able to lose 151 pounds.

Growing up, I would always turn to food to make myself feel better about any and every situation, good or bad. My childhood was full of dysfunction, which caused me to constantly overeat. Through adolescence and into high school I gained a lot of weight. I was around 200 pounds my senior year.

I moved to another state after graduation and gained even more weight over about seven years, and I found myself at my highest weight of 331 pounds. I would constantly eat fast food. I was a nonstop snacker, eating between every meal, and I always found myself eating late into the night.

I had limited physical ability when I was at my heaviest and I was very sad and depressed, so I continued to eat to soothe myself with food. It was an extremely hard cycle to break.

I was 26, and I was at my highest weight of 331 pounds. I was always tired because my weight was constantly interrupting my sleep.

I couldn't walk for long periods of time, and I couldn't comfortably fit in restaurant booths or movie theater seats. I was in a horrible place physically, but it was also hurting my mental state. I knew I wasn't living my life to its full potential, and there were so many things I wanted to experience without my weight being the first thing I always had to consider.

Low-carb has always been my go-to approach for weight loss. With my low-carb meal plan, I am able to eat decent-sized meals, feel energized, and lose weight all at the same time. There are so many great low-carb meal plans and recipes available to people now, and I know it will be my long-term lifestyle.

I also have a regular exercise schedule. I currently work out five days a week, alternating between different body parts. Three days a week I do 60 minutes of cardio, and the other two I do 30 minutes of cardio, which is usually the StairMaster. I also spent about three years doing CrossFit, which helped me build a workout routine and get stronger as well.

Before I started this journey, I wish I knew more about the emotional aspect of weight loss and how it would impact me. It's fun and exciting to lose weight, but I found myself having to deal with a lot of emotions, old and new. Before I lost my weight, I was using food to comfort myself and soothe past traumas, and I can no longer do that. Now, I have more time to think about and process things that before I would have shut out with foodbecause I'm not spending that time and energy eating. It's possible to get through it, but its a lot of work from the inside out.

My weight loss has changed me in ways that I did not know were possible. It has of course made me more confident in the looks department, but I have gained a new level of self-love. Even four years later, this lifestyle is still somewhat new considering how much of my life I spent obese. I choose myself now, and have made it my priority to never go back to my old ways. I have a new outlook on life and enjoy the little things that I so desperately wanted before.

Excerpt from:
'Meal Prepping And Discovering CrossFit Helped Me Escape A Vicious Cycle Of Emotional Eating' - Women's Health

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My name is Bri Blank Alexander (@bri.healthy) and I'm 27 years old. I live in Brooklyn, New York, and I'm a television personality and host, as well as a health and wellness influencer (though I prefer to call myself an inspirer!).

Ever since I was a toddler, I could eat whatever I wanted, whenever I wanted. There were no real food-related limits or rules in my household. Neither of my parents ate healthy, and neither of them really liked to cook. Large, greasy takeout meals were the norm. I ended up developing an emotional relationship and connection with food that I don't entirely understand to this day, but food was definitely a source of comfort for me.

I continued to gain weight throughout my life but I didn't let it bother me. I had a bunch of friends and a loving family. I was happy, so I didn't see a reason to change. But there were struggles: not fitting into booths at restaurants, being kicked off of an amusement park ride at Six Flags in front of my classmates on a school trip, squeezing into school desks, struggling to keep up with my friends while walking, and so much more.

I consider this divine intervention, because I used to avoid the scale at all costs, even refusing to learn my weight at doctor appointments. When I stepped on the scale, I saw a number that I never thought I'd see: I weighed 306 pounds. At that moment, I knew that I could not keep living the way I was. I knew that I needed to make a change, for no other reason than improving my health.

I was living on campus at the University of Rhode Island (URI), so my first step was immediately researching healthier foods I could eat in URI's dining halls. I found that turkey sandwiches on whole-wheat bread with lettuce, tomato, onion, and brown mustard was a staple that I could rely on (and I ate it almost every day for lunch and dinnerand never got sick of it!). I'd usually pair it with a piece of fruit or a cup of chicken noodle soup).

I also started a private Tumblr blog to repost healthy lifestyle graphics and recipes as motivation, and to track my progress and food intake.

It became fun for me to track my food intake, especially because I started to see results quickly. The numbers didn't stress me out, but rather they showed me the truth about what I was actually consuming. Calorie counting kept me accountable and gave me a written food diary, complete with all of each food's nutrients. I continued to count my calories all the way through my weight-loss journey, even after I moved off campus and taught myself how to cook healthier foods.

Now, my meals vary each day and are often different than they were during my weight-loss journey. Recently, I've been trying to eat more intuitively and to eat (pretty much) only when I'm actually hungry, which changed the way I eat, too. I try not to snack too much because I recently realized that, many of the times I was snacking, I wasn't actually hungry.

My eating style is constantly evolving. I eat differently now than I did last year, and the year before that. I believe that change is the only constant in life, so I continue to experiment with my eating style as my life gets busier as well, and I try to have fun with it, too.

Now that I'm used to calorie counting, I don't have to do it every day. When first starting out, it was important for me to develop an understanding of the foods I was eating. For example, nuts are super healthy, but it's important to portion them out, because their calorie counts can rack up really quickly. I don't believe in eliminating foods, but I believe in eating in moderation.

So yes, I would track my slice of pizza, but I'd still enjoy the pizza and then I'd eat a bit healthier the rest of the day. After doing the research and getting the hang of calorie counting, it became second nature.

My schedule is very busy now, so I have to make time for my workouts. I first started exercising about four months into my journey, when I had already lost about 50 pounds. I didn't want to jump into exercise without knowing if my heart could handle it. When I started, I got a gym membership in my hometown during summer break between sophomore and junior year.

I began to teach myself how to work out using the little bit of experience I had using gym machines in high-school gym class. I would ask trainers for advice on things like proper form, but I never had a trainer myself. I also researched workouts that I could do and found ones that I liked. I also fell in love with Zumba classes, which taught me how to dance and showed me how fun working out can be.

Nowadays, I do lots of strength training and group fitness classes. I like to try all of the different boutique fitness studios here New York City. Fitness has become much more than a weight-loss tool for me; it gives me energy, it makes me feel happier, and it makes me feel so strong and so empowered. And every time I work out, I know I'm doing something amazing for my health. The looks are just an extra bonus. (I created a hashtag called #HealthNotLooks because I feel that it's so important to start any health journey with the intention of improving your health, and not doing it simply for appearance.)

With a ton of determination, dedication, and self-love, I lost 150 pounds in one year and 10 months.

I went from a size 24 to a size 10. But more importantly, losing weight changed my quality of life. I'm able to walk freely, even run, without strain or immediately sweating profusely. I'm able to perform normal daily tasks with ease and energy. I can live a healthy, abundant life that is not limited by my size.

Read the rest here:
'Calorie Counting With The MyFitnessPal App Changed My Weight-Loss GameAnd I Lost 150 Lbs.' - Women's Health

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Losing weight is far more difficult for some people. This process may look physical but has a deep emotional aspect that only a few people can connect to. In this scenario, the people who have put on excess weight tend to suffer as they consider themselves misfit. It is not entirely their fault because the people around the victims make them feel vulnerable. And, what if the victim is in the limelight? Can you imagine the pressure of being criticized publicly? Can you imagine being constantly clicked and being laughed upon? If you cannot relate to it, Jonah Hill is the celebrity you need to read about. This actor may not have always looked attractive on screen, but surely has a story to tell the audience. And, of all stories, the one that is most inspiring is Jonah Hills weight loss journey. What is the story like? Read on to get to know the actors amazing journey.

As a young teenager, Jonah Hill had sufferedfrom being overweight. No matter where he went, people would call him fat andugly. He tried his best to fit in with the jocks and the hip-hop guys but hisweight did not allow him to mingle with the regular kids. He was like anoutcast waiting to show the world he was handsome in his own way. Thus, thispressure that started in his school days continued with him when he started hiscareer in films. He would get photographed by the press and the next day anarticle would come up on how fat or unattractive he looks. This was tormentingand this is the pressure he could not handle easily.

In order to ensure that people stoppedcriticizing him because of his weight, Jonah Hill tried to lose weight severaltimes. He was successful every time but managed to put weight back on. Thus,several tries at looking constantly fit and attractive made Hill frustrated. Headmits even today that his weakness for pizza and beer amounts to immenseweight gain. He is surprised at how fast he loses weight when he quits drinkingbeer and how fast he gains weight when he resumes drinking the same. Thus,coming to a standstill was becoming extremely difficult.

Jonah Hill visited a nutritionist forconsultation. His diet was changed completely and he resorted to being aresponsible adult by quitting bad eating habits. He started turning away at thesight of cheesy meaty pizzas and switched to healthier food like salads andgrills. His favourite food turned out to be the healthier sushi made witheither salmon or tuna. He also started having sushi without mayo and replacedthe same with fresh veggies. Eating balanced and healthy food again is not theend of the problem because, in order to enhance the process of melting extrafat in the body, exercising is equally important.

Jonah Hill joined a gym and hired a traininginstructor. He went to work out and was spotted exercising with a combinationof running, weightlifting, and boxing. The actor admitted that it was difficultto start working out in the initial days. However, he gathered up enoughenthusiasm and started running. Running regularly gave him the encouragementneeded to work out further. He started doing ten push-ups daily which graduallyincreased to a hundred push-ups a day. This helped him to lose weight fasterand become an inspiration to all.

Jonah Hill Feldstein was born on 20 December1983 in Los Angeles. He grew up amidst creativity because his mother was afashion stylist and costume designer while his father toured with Guns N Rosesas an accountant. This creative environment instilled the passion for writingin this young boy and he dreamed of becoming a successful writer one day. Hisearly days of struggle as a fat kid began in Brentwood School and he laterchanged to Crossroads at Santa Monica. Despite the emotional turmoil he wentthrough, Jonah Hill continued to work hard to finally enter into the New YorkSchool to study drama and pursue writing. During his college days when he wasnot busy gorging on pizza or drinking beer, Jonah Hill was seen busy writingplays and practicing different characters. He received appreciation from hisfellow students and professors which motivated him to try out for roles andmake a career in the movies.

Jonah Hill was a promising actor and it didnot take long for him to make a mark in the industry. During his college dayswhen he was busy writing his heart out, his stage play attracted the attentionof the industry and he was cast in I Heart Huckabees. Jonah Hill did not evenimagine that he would begin with his first film in 2004 itself and this was ablessing that he did not let go. He grabbed this opportunity and performed tothe best of his ability. It was soon after this movie that he started gettingoffers for televisions and movies for minor roles. He used such opportunitiesto excel and gain experience so that he could grab bigger roles in the longrun.

Jonah Hills prayers did not go unanswered.He soon made it to the poster of the movie, Superbad in 2011 and wooed theaudience with his stunning performance. Though he was criticized for being fatand unattractive, his acting skills were praised by both critics and fans. Thisman seized this opportunity as the turning point in his life and began gettingmajor roles. His performance in 2011 in the movie, Moneyball, wasexceptionally good and he got an Oscar nomination. His talent continued tospark the red carpet as he received yet another Oscar nomination for the movie,The Wolf of Wall Street, in 2013. He did not win the award but he again wooedthe spectators in 2016 with his performance in the movie, War Dogs. Hischaracter was brilliantly played out and that won him a nomination at theGolden Globe Awards.

As appreciation and criticism began coming inthe way of Jonah Hill, he started performing better as an actor and strived tolook slimmer day by day. He tried his immense best to lose weight and inspirethe world that used to call him fat once. His struggle did not go in vain because he didmanage to lose sufficient weight to look much better than before. And, it wasduring Jonah Hills weight lossregime that he decided to write down his emotions in the form of a script anddirect an upcoming movie. Mid90s was born out of the heart and mind of thefamous international celebrity that speaks more of the difficult emotionalturmoil he had to go through as a teenager. Today, Jonah Hill has lost over 40pounds and become confident to propose marriage to his girlfriend, Gianna Santos.He has achieved what he did not think was possible and he wishes to instillthis sense of determination in the youngsters today. Hence, Jonah Hill is notjust a comedian that people love to watch but an inspiration that will go downin the history of the world of cinema.

More:
What is the Secret behind Jonah Hill's Weight Loss? - Daily Hawker

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Japanese water therapy involves drinking several glasses of room-temperature water every morning when you first wake up.

Online, its claimed that this practice can treat a host of problems, spanning from constipation and high blood pressure to type 2 diabetes and cancer.

However, many of these claims have been exaggerated or are not supported by science.

This article reviews the benefits, risks, and effectiveness of Japanese water therapy.

Supposedly, Japanese water therapy gets its name from being widely used in Japanese medicine and among the Japanese people.

It involves drinking room-temperature or warm water on an empty stomach after waking to cleanse the digestive system and regulate gut health, which according to proponents can heal a variety of conditions.

In addition, advocates of Japanese water therapy claim that cold water is harmful because it can cause the fats and oils in your food to harden in your digestive tract, thus slowing down digestion and causing disease.

The therapy includes the following steps that should be repeated daily:

According to practitioners, Japanese water therapy must be done for different periods to treat different conditions. Here are some examples:

Though drinking more water may help with constipation and blood pressure, there is no evidence that Japanese water therapy can treat or cure type 2 diabetes or cancer. However, drinking more water may bring along some other health benefits.

Japanese water therapy involves drinking several glasses of room temperature water when you wake up each morning. Adherents claim that this practice can treat a variety of conditions.

Though Japanese water therapy is not an effective treatment for many of the conditions its been claimed to improve, drinking more water can still result in some health benefits.

Additionally, following this therapy protocol may result in weight loss because it can cause you to restrict your calorie intake.

Using Japanese water therapy includes drinking several glasses of water per day, helping you stay adequately hydrated.

There are numerous benefits to adequate hydration, including optimal brain function, sustained energy levels, and body temperature and blood pressure regulation (1, 2, 3, 4).

In addition, drinking more water may help prevent constipation, headaches, and kidney stones (5, 6, 7).

Most people get enough fluid by simply drinking to satisfy their thirst. However, if youre very active, work outdoors, or live in a hot climate, you may need to drink more.

Practicing Japanese water therapy may help you lose weight via calorie restriction.

First, if you replace sugar-sweetened beverages like fruit juice or soda with water, your calorie intake is automatically decreased potentially by several hundred calories per day.

Additionally, sticking to regimented eating windows of only 15 minutes per meal, after which you cant eat again for 2 hours, may restrict your calorie intake.

Finally, drinking more water may help you feel fuller and make you eat fewer overall calories from food.

All this said, research on the effect of water intake on weight loss is mixed, with some studies finding positive results and others seeing no effects (8).

There are several health benefits of being adequately hydrated. In addition, drinking more water may help you lose weight through calorie restriction.

Japanese water therapy is associated with potential side effects and precautions.

Water intoxication, or overhydration, can occur when you drink an excessive amount of water in a short period of time. Its caused by hyponatremia or low salt levels in your blood due to salt being diluted by excessive fluid (9).

Its a serious condition that can result in death, but its rare in healthy people whose kidneys are able to quickly get rid of excess fluid. People at increased risk of hyponatremia include those with kidney problems, endurance athletes, and people who abuse stimulant drugs (9).

To be safe, dont drink more than about 4 cups (1 liter) of fluid per hour, as this is the maximum amount that a healthy persons kidneys can handle at once.

Another downside of Japanese water therapy is that it can be excessively restrictive due to its guidelines on the timing of meals and eating within a 15-minute window.

If youre trying to lose weight, excessive calorie restriction can lead to rebound weight gain after finishing the therapy. Restricting calories reduces the number of calories you burn at rest and causes spikes in the hormone ghrelin which increases feelings of hunger (10, 11).

Whats more, there is a risk of overeating or eating too quickly within the allotted 15-minute eating windows, especially if you feel more hungry than normal by the time youre able to eat. This can cause indigestion or lead to weight gain.

There is a risk of water intoxication, or hyponatremia, from Japanese water therapy. Additionally, excessively restricting calories while practicing the therapy may lead to rebound weight gain once you finish the practice.

Japanese water therapy is touted as a cure for a variety of conditions from constipation to cancer, but there is no evidence to support this.

The therapy supposedly cleanses your gut and helps regulate gut health, but no existing research confirms this. Water intake has a much smaller effect on the balance of gut bacteria than other factors like diet (12).

Furthermore, there appear to be only few upsides to avoiding cold water. Cold water does decrease your gastrointestinal temperature and may slightly increase blood pressure in some people, but it will not cause fats to solidify in your digestive tract (13, 14).

Before you consider using Japanese water therapy to treat a condition or disease, you should discuss it with your healthcare provider.

Its also important to note that Japanese water therapy should not be used as a replacement for medical care from a licensed healthcare professional.

Although there are some benefits to being adequately hydrated, Japanese water therapy has not been shown to treat or cure any disease. It should not be used as an alternative to medical care from a healthcare professional.

Japanese water therapy involves timing your meals and water intake, supposedly cleansing your gut and healing disease.

However, scientific evidence does not indicate that it works.

There are several benefits to adequate hydration, but Japanese water therapy cannot treat or cure any medical condition.

If youre dealing with a condition with which Japanese water therapy is claimed to help, you should consult your healthcare provider.

Go here to read the rest:
Japanese Water Therapy: Benefits, Risks, and Effectiveness - Healthline

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