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No shade to the mood-boosting benefits of strength-training. But if you're slinging around weight and not getting any stronger, at best it's a bummer, and at worst it's interfering with said happy-making perks.

In order to get stronger, you need to continually challenge your muscles over the course of time.

Credit: RuslanDashinsky/iStock/GettyImages

If this sounds familiar, it's probably because your strength plan lacks something called progressive overload. Never heard of it? Below is a cheat sheet on everything you might want to know about progressive overload, including what it is and how to incorporate it into your current training program so you can get back to being a Happy Hulk.

The key to gaining strength and building muscle, "the progressive overload principle says that in order for our muscles to change and get stronger, we need to work them harder," says exercise physiologist Pete McCall, CSCS, CPT, host of the All About Fitness Podcast.

That probably makes sense to you intuitively, but to understand physiologically why and how this works, you need to understand how muscle growth happens. McCall explains: During a workout, your muscles fibers actually begin to breakdown. After the workout, your body calls upon something called satellite cells to help fuse the damaged muscle fibers.

Once fully repaired which October 2016 research published in the Journal of Physical Therapy Science says takes three days these muscles fibers are thicker and stronger than were there before. And if the muscle fibers are stronger, you're stronger.

But (and this is important!), "In order for that process muscle growth and breakdown to happen, you have to challenge your muscles fibers," McCall says. You have to push them past the threshold they've previously adapted to. "Simply put, your body will not change until your force it to," says founder and CEO of NOVA Fitness, Jackie Wilson. And that's where progressive overload comes in.

If you're on the hunt for a way to maximize the effectiveness and efficiency of your workouts, all experts agree: Progressive overload is it. McCall explains: Progressive overloading involves intentionally planning your workouts so that every single session maximizes its strength-building potential. Typically, that means manipulating the weight, rep scheme, tempo or intensity of a movement, he says.

Could you, in theory, manipulate these factors at random in order to make your workout harder and get stronger? Sure. In fact, chances are, if you're a regular in the weight room but not following a specific training plan, this is what you're already doing. And likely, if you're still pretty new to the gym, you'll have decent success doing so. But that's not the most efficient, or smartest way to get to work toward your fitness goals.

"Progressive overload allows you to continually make gains by continually making your muscles work harder than they're used to," Wilson says."Your body is constantly forced to adapt to new challenges, which mitigates the risk of plateau in the way less intentional programming does not."

Beyond maximizing efficiency, there's another pretty convincing reasons to train with progressive overload in mind: it gets you stronger without overtraining your muscles, which White says is a common fault of folks who hit the weight room without a plan.

As obvious as it might sound: If you're getting stronger at a faster rate, you're also reaping the perks of being stronger, faster. These include: stronger muscles and bones, a faster metabolism, boosted calorie burn, improved mobility and reduced injury risk, to name a few.

There's also the mental benefits that accompany a progressive overload program. For starters, you're not doing the same workout every single day, which keeps the routine from becoming a snooze fest. Second, because training programs written with progressive overload in mind are planned weeks (and sometimes even months) in advance, you'll walk into the gym knowing exactly what you're supposed to be doing.

And of course, there's the euphoria of feeling/knowing/seeing yourself get stronger a happy side effect that'll have carry-over into all parts of your life.

But be warned: These benefits disappear the second you prioritize lifting heavier over lifting with good form. Proper progression means proper form. "You need to challenge your muscles in order for them to grow," McCall says, "but that does not mean challenging them by lifting incorrectly." Lifting with improper form can exacerbate muscle imbalances, lead to overuse injuries and ultimately interferes with your bottom-line: getting stronger.

Unless you're a certified trainer, the very best way to incorporate progressive overload training is to work with an expert who can write you a program that takes your goals, schedule and current fitness level and lifts in mind.

But if that's out of your price range or you're do it yourself-er, McCall explains the best way to incorporate progressive overload into your workout. The answer is simple: Go heavier. "If you want to get stronger, you need to add weight and not be afraid to challenge yourself," he says.

Work within the 5 to 8 rep range, McCall says. Pick a rep count for the day, warm up, load up the bar and get lifting. If the first set you can do more than 8 reps, add weight. Continue doing so until you've found a weight that you couldn't squeeze out even one more rep at. Complete 5 sets at this weight, resting at least two minutes between sets. "After each set you'll feel your muscles shaking, which signals that you're activating those muscle fibers," he says.

Follow this protocol once or twice a week, and six to eight weeks from now, if you add more weight (McCall suggests 5 pounds), chances are, you'll be able to hit it. If you've run out of change plates or simply don't want to lift heavy, then you might also incorporate progressive overloading by adding more reps, going at a slower tempo or ramping up the intensity.

Adding more reps is pretty self-explanatory. If 5 reps at a certain weight has gotten easy and you have more reps left in the tank, increase the number of reps! Just note that once you get into the 12 and up rep range, you're working on muscle endurance, not strength, Wilson says.

Slowing down the tempo for instance, lowering into a squat at a 3-second tempo or pausing in the hole for a 2-seconds is another option. "Going slowly increases the time your muscle-fibers are under tension, which increases the mechanical damage," McCall says. More mechanical damage leads to stronger muscles (after repair, of course).

As for ramping up the intensity, there are a few ways to do it. You might combine the move with that works the same muscle groups to create a compound superset workout. You might compound the movement with exercises that work opposing muscle groups and create an AMRAP. Or, you might minimize rest by going every minute on the minute (aka EMOM).

Link:
What Is Progressive Overload and How Does It Help You Get Stronger? - LIVESTRONG.COM

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If you are passionate about fitness, want to improve your health or you are an adventurous at heart, then a holiday filled with combat sport activities, can help you achieve your goals. Muay Thai and high intensity exercises have grown in popularity because it helps all persons reach their performance objectives faster than any other workout.

The fast and intense pace makes for an exceptional physical and mental challenge that even seasoned athletes put through their paces. If you are looking for an exciting way to spend your next holiday, then these travel tips can help you with lasting and rewarding experiences.

Sparring on the weekend is a great way to burn extra calories for weight loss and improve your fitness in no time. When you plan a fitness holiday, you do not have to worry about lazy days on the beach or overindulging as your training program will definitely keep you in shape. To prepare for a holiday of fast paced activities, it is important to work on your basic fitness before leaving for your program.

Cardiovascular and strength training will help you keep up with your class if you are not accustomed to high intensity exercises. High intensity workouts are created to burn fat, build muscle and improve endurance fast. During your holiday, your exercise program will focus on engagement in short bursts of activity that drastically improve your cardio, strength and stability.

Research has shown that participation in dedicated exercise programs involving higher level activities can help you burn twice as many calories compared to prolonged activities when performed at least 3 times weekly. It is a great way for women to achieve weight loss and physical goals without adding bulk. During your holiday, you can benefit from the relaxation of being away from the stress of work and lifes responsibilities, helping you dedicate your time and your focus to improving your health.

The peace and tranquility of an exotic destination such as Thailand, makes it easier to concentrate on goal achievement without distractions. All men and women can benefit from participation in the fast paced and endurance training while on vacation.

Planning for a fitness holiday depends on the types of activities you are going to perform. For Muay Thai or Thai boxing and mixed martial arts, you will need specific gear from straps to protect your wrists and ankles to flexible and lightweight clothing. It is important to prepare the essentials to perform at your best before leaving your home destination.

This can prevent delays having to seek the necessary apparel and training accessories when abroad. Travel to an international destination will require preparation of the correct documentation. A travel Visa for a few weeks can provide the time you need to train and to see a visible change in your body shape and in your health. Learn where the consulate for your country is located so you are prepared should a problem with your Visa or travel documents occur.

Once you have ensured that all formalities are completed, you can best enjoy your fitness holiday experience in a beautiful country. The new way of enjoying a holiday focuses on improving your health. When you are relaxed and the stress of city life removed, it provides the focus you need to dedicate to your health. Thailand is a popular vacation destination because it also provides incredible sightseeing opportunities across its urban and rural landscapes. Combining the beauty of Thailand with high intensity exercises will support your fitness goals.

Muay Thai is a fast paced and high intensity program that is introduced at a Muay Thai training camp in Thailand. From fitness programs on the weekend to sparring and events held during the week, you can combine your exotic holiday goals with a fitness plan like no other. At a Muay Thai training camp, all participants are introduced to a structured program guided by experienced and professional Muay Thai instructors.

Muay Thai fighters have been performing mixed martial arts from a young age and dedicate their lives to the sport. They are fit and focused requiring only the very best standards from their students. During your stay you will be required to spend a few hours of each day performing jump rope activities, jogging, engaging in sit-ups and various cardio challenges. This is only the warm-up stage. Once you have completed your set of high intensity movements, your Muay Thai training will begin.

Your holiday will focus on refining your footwork, punches and kicks while packing power behind every action. A Muay Thai training camp in Thailand also offers the best accommodation with modern comforts to ensure that you can relax and rejuvenate when you are not exercising. The training camp is located in the lush surroundings of Thailand providing exceptional scenic views and the chance to achieve your fitness goals in a beautiful tropical destination.

You can extend your training activities to warm-ups on the beach on the weekend where you can enjoy the true beauty of the tropical country. A Muay Thai training camp in Thailand atSuwit Muay Thaifor example is an affordable choice for holiday. Experience the excitement of the fast-paced action sport while saving on the costs of an international vacation. The reason a Muay Thai holiday has become so popular is because it delivers results for all.

Participation in the combat sport with a group of dedicated fitness enthusiasts provides the motivation you need to push through challenges and achieve your health and fitness goals. Be sure to plan at least a 2-week vacation so you can learn life changing routines and healthy lifestyle habits you can easily integrate back home.

A Muay Thai training camp in Thailand is certainly one of the best ways to experience the beautiful country while working on your weight loss, fitness and wellness goals. Be sure to plan a Muay Thai holiday in Thailand with the very best fitness instructors. Experience a new way to travel and enjoy a fast paced fitness vacation with Muay Thai.

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Why Muay Thai Training for Boxing in Thailand is the Best Way to Spend a Weekend - ChartAttack

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Lets face it, we all over-indulge during the holidays and our skin and bodies show and feel the effects of alcohol, fatty foods and too much sugar. Your skin may look dull and dry, your energy level is flagging and you feel tired and run down. Thats why we make so many resolutions to improve at the beginning of a new year. Diet and exercise will help get back on track, but the toxins that have built up in our systems are there to thwart our best intentions; thats where detoxifying comes in to help. Many of us will fast and go on drastic programs to get the toxins out of our system, but there is an easier way to clean-up our insides.Bioelectric Stimulating Technique is a natural health device that helps your body to strengthen and balance itself. The human body functions by electro-magnetic signals which travel from the brain to each part of the body and back to the brain. When cells have enough energy they are able to function properly. When they are bogged down with toxins, however, all functions of the system are impaired, leading to fatigue and eventually illness and disease. Blood cells that are filled with toxins also tend to clump together and become congested and slow moving. Live blood analysis using the bioelectric detox method show that after a session, the blood cells flow more freely. That means that our organs are nourished more efficiently and we are better able to fight illness and disease.The Bioelectric Stimulating Technique is a simple procedure in which the energy spa energizes water (in which your feet are soaking) and charges your body. This allows the system to absorb vital energy on a cellular level, creating cellular balance. Once the body receives the energy, it begins its natural process of detoxification. The process is different for everyone, but the results are always dramatic in the way that you feel after the session. It is safe for everyone except those individuals with pacemakers.Not only does the body release waste and toxins more readily during treatment, but it continues to release waste products naturally during regular elimination for the next several days. We have been using it with great results on Candida, Fibromyalgia and other diseases, and have found that it is also helpful in the treatment of acne. Another outstanding benefit is the relief it provides from joint pain. It also helps to boost the benefits of cellulite reduction treatments like VelaSmooth and Ionithermie (both available at Beyond Harmony) and good nutrition and exercise programs.For more information or to schedule an appointment for this or any other treatment, call Beyond Harmony Med Spa 661-298-8008.

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Bioelectric Detoxification at Beyond Harmony - Magazine of Santa Clarita

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NORFOLK, Va. (WAVY) A local hospital system is starting a new program aimed at taking back the community.

Sentara Norfolk General Hospital and Sentara CarePlex Hospital are among seven hospitals in Virginia that received a big grant from the state Department of Justice.

Each hospital will receive $400,000 per year for two years to implement programs to help break the cycle of violence and help survivors achieve positive long-term recoveries, according to Dale Gauding, spokesman for Sentara Healthcare.

Violent crime victims are rushed into Sentara Norfolk General nearly every single day. Their staff treated 327 gunshot wounds last year. Most of the victims, 281, were men between 20 and 29 yeas old. That number is up from 300 the previous year.

They know how to stop the bleeding, but they havent been able to stop the revolving door.

Its very sad when you see somebody thats come in and they already had an operation for a gunshot wound and now theyre back with the exact same thing, said Dr. Jay Collins, Chief of Trauma.

Dr. Collins likens trauma and violence to a disease like diabetes that must be managed. If you come to the heart hospital with a heart attack we teach you how to live a healthy lifestyle; stop smoking, exercise, do all that.

Sentara would like to do the same for victims of violence.

Trauma Service Manager Valeria Mitchell told 10 On Your Side, Im raising an African American young man myself and so Ive always been interested and I have brothers and I am part of the community, so it does impact the African American community.

Mitchell is leading the charge on a new hospital-based Violence Intervention Program. They will hire and train staff for patient outreach. Workers will go into patients homes and connect them with community resources for help, including:

Virginias HVIP Collaborative will focus on serving patients who need treatment for gunshot wounds, stabbings, or assault as well as sexual and domestic violence.

(I) wanted to be part of the solution versus just identifying the problem, Mitchell said.

Dr. Collins said sending patients back home currently is scary. Ive seen people here afraid cause other people are coming after them or people trying to finish off the job.

However, with a prescription for prevention theyre hopeful for healing.

This program has reduced community violence and repeat patients at hospitals across the country, including at VCU Medical Center in Richmond.

The $800,000 grant will fund it for two years. If its successful they hope to keep it going.

In May 2019, Virginia Gov. Ralph Northam announced the award of $2.45 million in Victims of Crime Act (VOCA) grant funding to support the implementation of the HVIP model at select Virginia hospitals.

This program will serve as a guiding light to those trapped in the darkness of violence, said Kapua Conley, president of Sentara CarePlex Hospital in Hampton.

See more here:
2 Sentara hospitals selected to participate in grant-funded Violence Intervention Program - WAVY.com

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Getting to and maintaining a healthy weight is no easy task, as most people who have tried to lose weight know.

Of course, the healthy way of losing weight tends to last, which is why its essential to avoid fads or extremes.

Here are a few tips for getting to and maintaining a healthy weight.

Make gradual changes

When your focus is on a number, its easy to get frustrated, so instead focus on your health. Doing so has proven successful for patients at the Weight Loss & Wellness Center at Oklahoma Heart Institute.

We take a comprehensive approach to first empower our participants to take control of their environment while adding physical activity, record keeping, and planning behaviors, center supervisor Tom Guhr says.

For example, participants eat meal replacements and attend classes that help them change behaviors during the weight loss phase of the program. In phase two, they learn how to keep weight off by transitioning to making more traditional healthy food choices, while continuing to practice the learned healthy behaviors, Guhr says.

The easy-to-follow plan includes replacing meals with snacks, approved shakes and entrees, and unlimited fruits and vegetables.

Because the foods on the plan dont have a lot of calories, you can eat as much as you want to stay full, yet still lose weight, Guhr says.

Ask for help

Health coaching is an essential part of sticking to new habits. The Weight Loss & Wellness Center offers expert support, with a medical staff that includes a cardiologist, along with a nurse practitioner and a physicians assistant who specialize in endocrinology.

This medical oversight is important if you have diabetes, high blood pressure, high cholesterol, or other weight-related conditions that may need monitoring during weight loss, Guhr says.

The center uses the Health Management Resources program that focuses on lifestyle changes.

The HMR program is research drivenwith over 25 years of studied metrics, Guhr says. Our program gets results, which is why for the fifth consecutive year U.S. News and World Report has recognized HMR with prestigious recognition, including the No. 1 Best Fast Weight-Loss Diet for 2020.

Learn from success stories

Learning from people who have been on similar journeys can help.

Take David, a 65-year-old retiree who has lost more than 100 pounds three times, and 40-60 pounds countless times, only to gain it all back. After being diagnosed with atrial fibrillation and sleep apnea, his cardiologist referred him to the HMR program.

What I liked about the program after checking it out was the rapid weight loss without surgery, drugs, etc. he said. Also, the fact that it is medically supervised, which was important to me because of my health issues.

David lost more than 120 pounds in six months, improving his sleep and lessening his dependence on medications.

I can now do things that last summer I thought I would never be able to do again, he says. My life has changed, and I am very happy and thankful.

Dont wait

No matter how long youve struggled nor how much weight you need to lose, the Weight Loss & Wellness Center welcomes you.

While this program specializes in combating obesity, we have helped people lose anywhere from 20 to over 200 pounds, Guhr says.

You can participate in-clinic or with a remote do-it-yourself option. Either way, youll find support.

Many current participants create new friendships as part of a group of people striving to achieve the same results, Guhr says.

For more information, visit oklahomaheart.com/wlwc.

Link:
How to Permanently Lose Weight the Healthy Way - Tulsa World

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The Med diet was the easiest to stick to (Picture: Getty)

A new study has found that intermittent fasting may help you lose more weight in the short term, but the Mediterranean diet is both healthier and easier to stick to.

Researchers found the Med diet is the most effective way to lose weight overall because more people were still sticking to it a year after starting than with other diets, like the paleo or 5:2.

Six in ten (57%) were still on the Med diet at the end of the year.

This compared to 54% of those who chose the 5:2 diet and just 35% who opted for the paleo caveman eating plan.

And, because a healthier diet isnt only about losing pounds, the Med diet presented other health benefits too. People saw big improvements in their blood pressure and glucose levels reducing the risk of cardiovascular disease and diabetes.

Following the diet encourages consumption of fruit, vegetables, whole-grain bread and cereals, legumes, nuts, seeds and olive oil with moderate amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Our participants could follow the diets guidelines more closely than the fasting and paleo diets and were more likely to stay with it after the year, as our retention rates showed, says co-lead author Dr Michelle Jospe.

The Mediterranean diet varies, but generally itshigh in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.

Co-lead author Dr Melyssa Roy added: In the real world, the one right way to lose weight and eat right is that you can find what suits you the best, and whatever diet is the best is the one you stick to.

If you choose something that suits you, and is basically a selection of healthy foods, and perhaps eating a bit less often, you can actually get real-world benefits and just live a normal life, and lose weight and see improvements in your health.

The study also found that people who managed to stay on an intermittent fasting diet where they ate a quarter of their normal calories on two days of the week lost slightly more weight.

Those following the fasting plan lost an average of nine pounds of 12 months, compared to an average of six pounds on the Med diet.

The study also showed expensive weight-loss products or ongoing dietitian advice werent really necessary.

The aim of the study was to look at how effective all three diets were in a real world setting, where participants self-selected which diet they wished to follow, without any ongoing support from a dietitian.

You can actually just choose a particular way of eating and apply it to your own life, says Dr Roy.

These people just literally got given advice on how to follow a diet then got left alone and then at least half of them actually managed to lose an amount of weight that from a medical point of view is clinically significant.

This work supports the idea that there isnt a single right diet there are a range of options that may suit different people and be effective.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches the best diet is the one that includes healthy foods and suits the individual.

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The Mediterranean diet is the healthiest way to lose weight long-term - Metro.co.uk

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Slimmers lose twice as much weight on the 5:2 diet as those who try Cavemen style paleo regimes, research suggests.

A study comparing popular modern diets found that fasting regimes - which typically cut calorie intake to around quarter of regular consumption, two days a week - were the most successful.

Over the course of a year, dieters shed an average of nine pounds.

Those on the paleo '' diet - which focuses on heavy consumption of meat - dropped just four pounds. Meanwhile, those on the Mediterranean diet lost six pounds on average, scientists found.

The findings, published in the American Journal of Clinical Nutrition, come from Canadian research on 250 dieters.

Scientists found the Med diet - which encourages consumption of fruit, vegetables, whole-grain breads and cereals, legumes, nuts, seeds and olive oil - was the healthiest regime.

Those on the diet, which severely restricts red meat and limits consumption of fish, chicken, eggs and dairy - saw significant improvements in their blood pressure and glucose levels.

Such changes cut the risk of heart disease and diabetes.

Dieters were also more likely to stay on the diet, with 57 per cent still on it after 12 months.

Go here to read the rest:
Slimmers on 5:2 diet lose twice as much as weight as those trying 'Paleo' - The Telegraph

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Jessica Simpsondrops another bombshell in her upcoming memoir: She popped diet pills for two decades after being told by a powerful male record executive to lose weight.

The 39-year-old singer and fashion designer has made headlines for years over her fluctuating weightand looks in general, was famously ridiculedfor wearing unflattering "mom jeans"in 2009. Last September,Simpson revealed she lost 100 pounds six months after giving birth to her third child, daughter Birdie Mae Johnson.

In 2010, the singer toldOprah Winfrey that no, she has never battled an eating disorder, saying,"I've tried every fad diet, every diet there is, but never to the extent where it's unhealthy."

In her memoir,Open Book, she says that on her 17th birthday, she auditioned forTommy Mottola at Columbia Records, and thathe offered her a record contract...and told her to lose 15 pounds, adding, "That's what it will take to be Jessica Simpson." At the time, the 5'3" singer weighed 118 pounds.according to People, which has been publishing excerpts of the book.

"I immediately went on an extremely strict diet, and started taking diet pills, which I would do for the next 20 years,"Simpson says in the book.

Mottola has not commented on Simpson's remarks.

She says in her book that after she got famous,she said she"started to hear voices when I was alone at night, waiting for the sleeping pill to kick in...'Do more sit-ups, fat ass.'"

"People couldn't stop talking about my weight fluctuating," Simpson told Winfrey in 2010. "It would bother any woman, I would think. The fact that I was famous last year for gaining 10 pounds is ridiculous and it's really sad."

"I just didn't want to feed into it," she added. "I didn't want people to let people know it was affecting me...it's a really hard thing for me to talk about because I celebrate women of all sizes and I think we're all beautiful. I do believe it is something that comes from within, and something you have to find within yourself to be comfortable with yourself."

Owen Kolasinski/BFA/REX/Shutterstock

Also in Open Book, Simpson revealsshe was sexually abusedby the daughter of a family friend, used to have analcohol addiction, and also opens up about past relationships with ex-husbandNick Lachey and ex-boyfriendJohn Mayer.

Open Book hits stores on February 4.

WatchE! Newsweekday mornings at 7 a.m.

Excerpt from:
Jessica Simpson Reveals She Took Diet Pills for 20 Years - E! NEWS

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ARKPORT This time of year, were all looking for a fast and easy way to lose weight and theres no shortage of suspicious claims out there.

Fad diets create a buzz because they often promise just that. But anyone who is serious about losing weight and maintaining a healthy lifestyle shouldnt be fooled. Katie Ferraro, MPH, RDN, CDE, nutrition expert for TOPS Club Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, provides five sound reasons to avoid the fad diets and eat sensibly instead.

Water Weight Is Not Fat Loss: The initial weight loss with most fad diets is water weight. It is easily gained back and then some when normal eating resumes.

Carbs Are Still King: Glucose is the preferred energy source for your body and brain. Healthy sources of carbohydrates, like fruits, vegetables and whole grains, are optimal to fuel your body. Keep in mind: Nobody ever gained weight from eating raw veggies.

Slow and Steady Wins the Race: Research indicates that 1 to 2 pounds per week is the ideal rate for sustainable weight loss. Your friends may be losing over 5 pounds per week, but they will likely regain that and more.

Your Diet Shouldnt Deprive You: To truly follow some of the craziest fad diets out there, you would never be able to eat at a restaurant or enjoy food at a social event. The way you choose to craft a healthy diet should fit into your real life rather than being a barrier to living a full life.

The Scale Isnt All That Matters: When you eat healthy foods and exercise more, not only does your weight drop, but other metabolic measurements, such as blood pressure, cholesterol levels and blood sugar, will improve. A fad diet might help you shed pounds quickly, but if its raising your cholesterol and stressing you out, the weight loss isnt worth it.

TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded more than 70 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a Real People. Real Weight Loss. philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information. TOPS has members male and female, age 7 and older in thousands of chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is $32 per year in the U.S. plus nominal chapter fees.

Local chapters meet in Arkport, Hornell, Canisteo, Dansville, Wellsville and Bath.

To find a local chapter, visit http://www.tops.org or call (800) 932-8677.

Link:
Local TOPS Club offers five reasons to forgo fad diets - Hornell Evening Tribune

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The start of a new year can mean many things; it can mean the chance to change careers, pick up a new hobby, or rid yourself of all your worst habits.

A new decade, on the other hand, is a whole different ballgame.

Many are heralding 2020 as the year for a change, and what better way to kick off a new decade than by becoming the healthiest you can be?

Oddly enough, watching telly this January can help you do it, as there are plenty of shows out there aiming to help viewers on their way to losing weight and saving money. Heres how to follow the Nut diet from Save Money: Lose Weight!

Screenshot: Save Money Lose Weight S2 E1 ITV Hub

In the first episode (Thursday, January 23rd) of Save Money: Lose Weight, they introduced viewers to a variety of diets. From the intermittent fasting diet to the intensive Nut diet.

But it was the latter which really captured the attention of viewers.

This meal replacement diet is new to the UK and the sachets of replacement shakes have just hit the shelves.

And 34-year-old nanny (and hopefully mum-to-be) Sarah was the guinea pig for this hardcore diet.

The drastic diet revolves around replacement meals with Nuts keto shakes. It is a flexible diet dependent on how quickly you want to shed the weight.

The premise of the Nut diet is that your calories are limited to 1,200 per day which is enough to shed some weight as is and, of course, no alcohol.

You replace meals with Nuts 200 calorie shakes and the meals you dont replace have to be low-calorie options (coming in at under the daily intake). Some of Sarahs meals included Pad Thai zoodles, lamb meatballs with courgetti, and burgers (no bun) with salad.

Screenshot: Save Money Lose Weight S2 E1 ITV Hub

Over the course of 28-days, Sarah carried out the diets 1-2-3 method.

On her first day, Sarah replaced just one meal with a Nut shake lunch while she enjoyed breakfast and dinner as usual.

The second day she swapped out breakfast and lunch for two shakes; the third day, Sarah only had the Nut shakes.

This cycle is repeated until the four weeks are up.

Currently, the Nut diet is holding the top spot as the best value for money.

Sarah lost 2 stone over the 28-day period, taking her from 20st 10lbs to 18st 10lbs.

As she spent just 266.97, that means for every pound Sarah shed, she spent just 9.53.

To find out more about Nut and to buy their products, head over to their website.They have all kinds of tips and tricks to help you on your way to success and the reviews on their site are glowing theyve five stars across the board!

Screenshot: Save Money Lose Weight S2 E1 ITV Hub

WATCH SAVE MONEY: LOSE WEIGHT SERIES 2 THURSDAYS AT 8.30 PM ON ITV

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How to do the Nuut diet Save Money Lose Weights 1-2-3 method explained! - Reality Titbit - Celebrity TV News

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