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By Laraib Hashmi, Staff writer

Vikki LeBeau, owner and clinic director of Texas Last Diet, discusses her journey into working in the industry of weight loss, Thursday, Jan. 9, 2020. Texas Last Diet will be celebrating their fifth year operating in the Woodlands in 2020.

Vikki LeBeau, owner and clinic director of Texas Last Diet, discusses her journey into working in the industry of weight loss, Thursday, Jan. 9, 2020. Texas Last Diet will be celebrating their fifth year

Photo: Gustavo Huerta, Houston Chronicle / Staff Photographer

Vikki LeBeau, owner and clinic director of Texas Last Diet, discusses her journey into working in the industry of weight loss, Thursday, Jan. 9, 2020. Texas Last Diet will be celebrating their fifth year operating in the Woodlands in 2020.

Vikki LeBeau, owner and clinic director of Texas Last Diet, discusses her journey into working in the industry of weight loss, Thursday, Jan. 9, 2020. Texas Last Diet will be celebrating their fifth year

Woodlands business owner aims to teach proper dieting for weight loss

Laurie Ash can fit into a pair of pants she wasnt able to wear for years. She learned something simple: watch what you eat and keep track of what you eat.

It really works, Ash said.

Ash and her husband, Fred, lost more than 10 pounds within six weeks. This didnt happen magically. Or rather, it happened because they had a goal and the rest followed. The Ashs were determined to get into a better, healthier, and one that works with their busy lifestyle.

Thats when they met Vikki LeBeau.

The owner and clinic director of Texas Last Diet in The Woodlands, LeBeau is determined to not only help her clients lose unwanted fat but to also educate them about foods and how eating healthy, the right way, helps in the long run. She wants to explain the science of it all so people have a better understanding.

Most people know more about their vehicles than their bodies, LeBeau said. Thats my goal, is to educate.

LeBeau began her own weight loss journey and tried various companies but she didnt find success.

Desperate to lose the unwanted fat she had, she considered bariatric surgery.

LeBeau had a consultation for her surgery and three weeks before that happened she was introduced to a program called Ideal Protein. Skeptical at first, she gave it one last try before the planned surgery.

The consultant at Ideal Protein sat down with LeBeau and step-by-step went through what she was currently eating and what she needed to do to lose weight. LeBeau started seeing results.

Now, for about five years, LeBeau does the same thing for her clients at Texas Last Diet in The Woodlands area.

Each person is different, and the program may not be for everyone, she said. Thats why I think were so successful is that we teach you how your body works.

She guides her clients through a break down process on what foods they need to eat, how much and how often. Her program allows not only weight loss but also helps clients feel better health-wise.

Texas Last Diet

Where: 26107 Interstate 45 North, The Woodlands

Phone: 832-791-3438

Website: https://texaslastdiet.com/

Its really great just seeing the numbers going down (weight scale), Ash said. Its a whole lot better than me trying to do it by myself.

Ashs husband, Fred, is just as enthusiastic about what LeBeau has done for him.

Im still having a good experience with Vikki. Shes been very informative, very educational, she knows what I'm looking for, Fred said.

Hes not only losing weight but feels better health wise as well.

Im feeling a whole lot better, Im getting my weight down and this is what I want and Im thinking all my numbers, my sugar is going to be in line next time I go see the doctor, he said.

Ash says she really believes in this program because it has been working for her and fits her schedule.

I saw that she (LeBeau) was successful with a lot of other people and I thought if it works for them then itll work for me, Ash said.

What sets us apart is our coaching abilities to teach people whats going on with their body because most wont, LeBeau said.

laraib.hashmi@chron.com

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Woodlands business owner aims to teach proper dieting for weight loss - mySanAntonio.com

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Leading men in Hollywood are notorious for going on somecrazy diets to lose or gain weight for movie roles. Channing Tatum is the perfectexample of someone who had to completely overhaul his workout routine andsculpt his figure so he could confidently bare it all in the 2015 film MagicMike XXL.

But when Tatum isnt preparing for a movie role, he eats a lot like a regular person except with one weird twist. The 21 Jump Street leading man has a few peculiar habits when it comes to mealtimes, including one surprising and slightly gross addition to his sandwiches.

Tatum hasnt starred in any recent movies since doing voiceoverwork in The Lego Movie 2: The Second Part in 2019. But despite a slighthiatus from acting, Tatum has animpressive repertoire of both acting and directing work.

His breakout role was in the romantic dance movie Step Up,which paired him with Jenna Dewan. The co-stars married in 2009 and had adaughter in May 2013. Much tothe dismay of fans, they divorced in 2018.

A Reddit AMA (via Delish) revealed all the things you might not know about Tatums taste preferences. For example, his sandwich order sounds perfectly normal until it gets weird.

When asked his all-time favorite sandwich, Tatum replied, Bread, white. Peanut butternot crunchy,creamy. Grape jellydouble portion, more than you think should actually fit ona piece of white bread. Bread. And then some Cheetos shoved in there, and thenyoure good to go.

Hes not the only one who likes a little crunch in a sandwich pickles or even plain potato chips are common additions. But Cheetos? Thats a whole other level of uniqueness.

Cheetos sandwiches aside, Tatum said most of his food choices are very boring. Im not a very adventurous eater. I like what I like and stick to it, he explained during the AMA.

As proof, he shared that his favorite pizza topping is regular old pepperoni and cheese. His favorite ice cream? Cookie dough.

Sadly, life isnt just pepperoni pizza and cookie dough ice cream all the time, especially when Tatum is getting in shape for a role. For example, the 39-year-old actor notoriously brought his own plain chicken breast to a restaurant for an interview with Esquire during filming for Magic Mike XXL.

As thereporter noted, He eats about half ofone chicken breast. With water. The strippers diet. The wrestlers diet. Sorein muscle and bone, dizzy with hunger, all in service to the upcomingnakedness. Its not that bad, he says. Its what hes doing.

Seeing Tatums cut physique inthe movie shows that all that hard work paid off. Were assuming that post-production,he loaded on peanut butter and jelly with Cheetos sandwiches.

He certainly deserved to.

See the article here:
'Magic Mike XXL' Star Channing Tatum Puts the Weirdest Thing in His Sandwiches - Showbiz Cheat Sheet

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captionIf you arent losing weight on the keto diet, you may not be following it correctly.sourceShutterstock

The keto diet has exploded in popularity as a way to lose weight and improve health. But not everyone loses weight on keto, and some stop losing weight after a few months. If you arent meeting your weight goals, you may need to make some adjustments or talk with a registered dietitian.

The main purpose of the keto diet is to send your body into ketosis. In ketosis, your metabolism shifts and starts to burn fat instead of carbohydrates to fuel your body.

However, it can take a lot of careful planning to put your body into ketosis. While on keto, your diet is made up of 60% to 75% fat, 20% to 30% protein, and 5% to 10% carbohydrates. This goes against the usual American diet, which is over 50% carbohydrates.

You can check to see if you are really in ketosis using at-home urine test strips. These strips detect ketones, substances your liver creates when processing fat. However, being in ketosis is not going to make you lose weight if you are still taking in too many calories, says Scott Keatley, RD, a dietitian at Keatley Medical Nutrition Therapy.

If people are following the keto diet correctly, its pretty rare to not lose any weight, says Keatley.

But losing weight on the keto diet is like losing weight on any diet you need to burn more calories in the day than you consume. The restriction does not need to be extreme, but you should be at a caloric deficit. Ketosis makes this a little easier since it reduces your appetite so youre less hungry and therefore, less likely to overeat.

However, if you restrict calories too much to less than 1,200 per day for the average adult this can also slow your weight loss goals. Because when you dont eat enough it can send your body into starvation mode, where your metabolism slows down and you may stop losing weight.

Side note: If you are using the keto diet for health reasons and not aiming to lose weight, putting your body into ketosis may help provided youre following the diet in a healthy manner by, for example, minimizing processed and red meats and prioritizing plant-based fats, like avocados, olives, and nuts.

Even if you are keeping your metabolism up, your weight loss may still slow down over time. As you cut calories and lose weight, your body will adapt to the change and start needing fewer calories to keep itself going, says Keatley. In other words, people tend to hit a weight loss plateau.

However, Keatley says that you should not use the scale as your only measure of progress. Lean muscle is denser than fat, so burning fat and building muscle can actually lead to a slight weight increase. The scale may freak you out when the change happening is positive, Keatley says.

Finally, the keto diet can have some extreme restrictions on food. If youre considering trying the keto diet to lose weight, Keatley says, I would advise anyone thinking of a keto diet to talk to their doctor and a dietitian before, during and after.

Continued here:
Why you may not be losing weight on the keto diet - Business Insider

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When Ishaan Garg realised that his body had become stiff and inflexible, he knew he needed to pay attention to his health and lose weight. He was done with hurtful and negative comments on his weight and decide to lose the stubborn kilos. To know how he did it, read his transformation story below:Name: Ishaan GargOccupation: Student

Age: 20 yearsHeight: 5 feet 9 inches

Highest weight recorded: 120 kgs

Weight lost: 27 kgsDuration it took me to lose weight: About 3 months.

The turning point: There were a series of incidents which lead to the turning point of my life. When I was overweight, everyone around me used to give unsolicited pieces of advice and commented on my weight. It was really saddening and I used to feel frustrated.

I also remember when the movie War was released, the whole college was just talking about the fitness levels of Hrithik Roshan in that movie. It pushed me towards the journey to lose weight.

However, the final turning point came when my best friend Rebekka motivated me to lose weight when I was crying profusely in front of her. I currently weigh 90 kilos and want to lose at least 15 kilos more.My breakfast: For my first meal of the day, I either have an apple, banana or a portion of papaya. I also have poha with fruits twice a week.My lunch: I have two bowls of dal/ rajma/ chole with one chapati and a portion of salad.

My evening snack: An apple or guava with half a glass of milk.

My dinner: I eat a portion of salad with 3 boiled eggs for one week and a bowl of muesli with milk and 3 boiled eggs for another week. When you are trying to lose weight, you should eat your dinner by 7:30 pm maximum.

Pre-workout meal: I have a bananaPost-workout meal: I usually work out in the evening. After an hour and a half of workout, I drink some water and have my dinner after 15 minutes.I indulge in: I make it a point to indulge in cheat meals every fortnight. From mutton curry, a bowl of dal makhani to a plate of rajma chawal, I stick to proper Indian food and eat whatever I feel like.

My workout: I do not work out for more than an hour and a half and stick to a CrossFit session. A typical cross-fit session includes running for 10 minutes, jogging for 3 minutes and stretching for 10 minutes, which is essential for a good warm-up.Low-calorie recipes I swear by: I completely vouch on salad and milk.

Fitness secrets I unveiled: If you eat proper Indian food and practice portion control, there will be no need for brown bread, brown rice or a cup of green tea. Yes, I never had a single cup of green tea during my weight loss journey. These things, in my opinion, are just for marketing. Even if you are eating basmati rice in a controlled way, its better than brown rice.How do I stay motivated? Whenever I feel that I am slipping, I remember the day when I was crying profusely in front of my friend and I do not want to go back to that stage. Moreover, seeing the numbers come down on the weighing scale with every passing day fills me with motivation. Lastly, my friends kept my spirits high whenever I felt like giving up.How do you ensure you dont lose focus? I make it a point to stick to my normal diet even when I am not working out. It ensures that I stay focussed and motivated.

Whats the most difficult part of being overweight? I believe that being overweight is not an issue if you are able to do your daily work and are flexible enough. However, when your body starts bearing the brunt of your weight, it is time to take control of your life. For me, the most difficult part of being overweight was the fact that my body was no longer flexible and it really affected the way I lived my life.What shape do you see yourself 10 years down the line? I want to be happy with the shape I am in.

Read more from the original source:
Weight loss story: From 120 kilos to 90 kilos in less than 3 months, this guy's weight loss journey an IN - Times of India

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Today, Im a Critical Care Registered Nurse, working in the Medical Intensive Care Unit at one of the largest university health systems in the eastern United States. Im part of a team that works on the front lines of medicine, caring for patients who are dangerously ill the sickest people in Appalachia. The work is physically demanding, an emotional rollercoaster, and I love it. Theres nothing else I would rather do.

Thats today. Ten years ago, I was on the other side of the table. I was a freshman at Virginia Commonwealth University, sick with something that my doctors wrote off as mono or the common cold or just some unknown bug that would eventually pass. But I wasnt getting better. As time passed, I was getting sicker and more exhausted.Id go to class, fall asleep, wake up when class was over, go back to my dorm and fall asleep again. I NEVER felt rested.

I started having aches and pains and then began to develop really severe anxiety, because I felt like something else was wrong because I was having so much pain deep joint and muscle pain and Tylenol and Advil werent helping. I had reason to suspect that I might have Lyme disease (more on that later) and during one of my visits to Student Health, I even asked if I might have Lyme and should be tested. But no, through it all, I was assured, repeatedly, This isnt Lymeno need to run a test. Youre a college freshman and youve got mono.

Except I didnt have mono.

I had Lyme disease.

And the way that diagnosis surfaced is a case study in self-advocacy, from four specific angles, including a surprising contribution from Kelly Clarkson.

In retrospect, we now know that my Mom, my Dad and I all contracted Lyme disease during the summer of 2009. We live on a small farm in Loudoun County, Virginia, which is a gorgeous place to be that is also, unfortunately, a well-documented Lyme hotspot. Its a place where every neighbor has a cautionary tale about a friend or family member with the disease.

Lesson #1 in Self-Advocacy: Get educated and be willing to stand your ground in the moment.

Of the three of us, my Dad was the lucky one his Lyme symptoms were classic, with immediate flu-like symptoms, a positive blood test, and a big, bright bulls-eye rash. He made a quick trip to the doctor and was treated immediately four weeks of oral antibiotics.

When he came down with a separate infection six months later, it was anything but classic. The flu-like symptoms were back, but there was no bulls-eye rash and his blood test was negative. Having had Lyme before, he recognized the symptoms and, when the doctor refused care, stood his ground.As an informed Lyme veteran, he knew that 30% of Lyme patients dont get the rash, and a similar number get a false negative on the test. He demanded antibiotics and got them, and knocked out Lyme one more time.

Lesson #2 in Self-Advocacy Pay attention and objectively document your symptoms, and you may see patterns in the data that might be the key to a cure.

My Moms case was completely different, with no rash just fatigue and exhaustion. She joked that she wasnt sure whether she had Lyme or was going through menopause. Coincidentally, she had an eight-day course of antibiotics prior to dental work and her symptoms improved. Once she completed the course of antibiotics, the symptoms returned. Feeling like she had been hit by a bus, and suspicious of Lyme, she went to see her doctor and described the symptoms she had experienced.

Her physician, Dr. Walsh, whose son had previously had Lyme, quickly keyed in on the reaction to antibiotics. Even though the test for Lyme was negative, Dr. Walsh saw the patterns in the evidence, diagnosed a clear case of chronic, untreated Lyme, and began to treat my Mom immediately.

Lesson #3 in Self-Advocacy Be persistent, and get a second, third, or fourth opinion.

About this time, my mysterious maladies had pushed me to the brink. Down at VCU in Richmond, I would sleep all day, fall into a fitful sleep and then wake up in the middle of the night having a panic attack, because (as I found out later) the Lyme bacteria was attacking my nervous system.

I was in absolute desperation to get medical care Lyme care and my Mom was trying to get me what I needed back in northern Virginia. She came down to Richmond and picked me up. I was in so much pain that I could hardly walk so she pretty much carried me out of the dorm. I got to the car and fell asleep immediately. Not from painkillers or any other meds, since no one would prescribe me anything just pure exhaustion, despite the fact that I was sleeping more or less constantly.

Back in Loudoun County, we went to see the pediatrician Id gone to since I was a kid. I was hopeful that she would understand my predicament and help me out, but unfortunately, she, amazingly, ALSO wrote my symptoms off as mono andrefused to test mefor Lyme. Finally, in desperation, my Mom contacted her physician, Dr. Walsh, who, as a Lyme specialist, really understands the insidious nature of the disease and how to fight it.

Dr. Walshs response was immediate and dire.

Based on what youre describing, you have Lyme Disease. Come in and get tested and well get you started on antibiotics immediately.

I had never had a serious illness in my life, but in that moment, I was thrilled. I finally had the confirmation I was looking for, and a medical professional on my side who was willing to treat me.

The good news was that I finally had a diagnosis and there was a clear-cut treatment Lyme Disease is a bacterial infection that responds to antibiotics.

The bad news was that the weapon of choice in fighting Lyme disease is antibiotics lots and lots of them and as my Mom and I would soon find out, those antibiotics are a double-edged sword that we came to know as hell in a bottle for the havoc it wreaks on the human digestive tract. I had no idea what was waiting for me. But at that point, I didnt care. I knew I had Lyme disease, and my doctor agreed.

Lesson #4 in Self-Advocacy Be willing to look far and wide for answers and share what you learn.

That brings us to one more surprising development in this saga of self-advocacy. One of the lingering side effects of Lyme disease and the antibiotics that are used to cure it is long-term disruption of the gut. Many chronic Lyme patients (including my Dad and me) are infection-free but still suffer from extreme food sensitivities that can turn their lives upside down. Well be cruising along fine, but then well eat the wrong food and be laid low by a daylong migraine or exhaustion so severe we cant get off the couch. The problem is figuring out which foods are the wrong ones a mystery thats driven us crazy for years.

Conventional wisdom says that we should be pursuing a healthy diet with lots of veggies a diet that typically includes plenty of whole grains and legumes, like protein-rich soy, peanut butter and other beans. Weve discovered that those proteins include a little-known substance called lectins that can be dangerous for Lyme disease survivors whose gut has been damaged by heavy doses of antibiotics. Based on our research, we now believe that our family has a genetic sensitivity to lectins thats been aggravated by the Lyme treatment protocol. Weve eliminated lectin-rich foods from our diet and are feeling great truly recovering from a Lyme experience that began a decade ago.

And heres the kicker: its based on something called The Plant Paradox, which my Mom heard about on wait for it The Kelly Clarkson Show.

An unusual source? Absolutely.

Medically relevant? For usdefinitely.

The bottom line is that today, the three of us are doing great. Weve made dramatic changes to our diet, were watching out for each other, and were following our four rules of self-advocacy. Id encourage you to do the same.

Remember the four Rules:

Charlotte Brouwer graduated from Virginia Commonwealth University with a bachelors degree in Psychology and cum laude from theAccelerated Bachelor of Science inNursing at Marymount University. She is certified as a Critical Care Registered Nurse, and or the past five years, has worked as a critical care nurse at the University of Virginia. She can be reached at [emailprotected] or @CharlotteBrouwer14.

See original here:
What Lyme Disease and Its Aftermath Taught Me About Self-Advocacy - Thrive Global

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Its 2020. We all know the world is melting and we need to do everything we can to help the environment. I already walk everywhere, try to grow my own vegetables, eat seasonally, shop local, try to have zero food waste, have a worm farm, compost, host a beehive, bring my own bag and refuse to use takeaway cups, but for some reason I never switched to a plant-based diet.

I know that it is the easiest thing you can do to stop putting stress on the world from an agricultural and an ethical standpoint with an obvious side effect of overall carbon emission reduction.

But it is hard. For me, it is hard because I write about food for a living. I write about restaurants and bars and aside from the obvious need to eat butter, cheese, meat and other non-plant-based things while reviewing, alcohol isnt plant-based either. You know the reason why your Campari is red? Beetle shells. That wine youre drinking? Its been fined and filtered with eggshells and fish products. And though some people might, a food critic cannot subsist on vodka and unfined, unfiltered wine alone.

But thats no excuse. There are 21 meals in one week and for me only three are reviews. I also know the contents of my fridge (butter, eggs, stock, yoghurt, congee) and I need to be realistic about how drastically I can change my diet. So three months ago I decided that for three days a week nine meals I would eat vegan.

I thought that just because I dont drink milk or eat meat at every meal, I was pretty good already. I was wrong. I am that asshole who does all her meal prep at the weekend so I have at least five days of breakfasts, lunches and bases in the fridge. I had no idea how heavily I relied on eggs for breakfast, how much butter I consumed and how much I relied on stock-based meals until I stopped cooking them.

Since the environment was my primary motivation for adopting a partial vegan diet, I set myself some rules.

1. No processed foods. This meant no fake cheese, spreads, mock meat or any of that factory-made food that requires a lot of energy to produce. The most processed food I allowed myself was tofu.

2 No grains that have been unethically sourced. Im looking at you quinoa. When we went through the big quinoa boom, production ravaged Bolivia. Also food miles. The only quinoa Id be eating had to be locally grown. Cheap? No, but what is the cost of starving a nation?

3. No alt-milks. I dont drink milk but I have some huge problems with industries that take a product that requires tonnes of water to produce, milk it, and then ditch the actual product at the end, creating a food waste. The boom of this category is also a huge bee killer, and no bees mean no food, means no life.

4. No produce out of season. I eat like this already because its better for the environment, not just in terms of farming, but it also reduces my carbon footprint. Its a no-brainer and generally cheaper because there is always a surplus of in-season produce.

Thankfully meal-prepping legume-based dishes like soups, curries and salads takes no time, and any excuse to incorporate more colour and variety of vegetables into my diet is a good thing.

I found myself getting out of my go-to prep or clean-out-the-fridge dishes and making foods I never would have otherwise attempted at home, like dosa (for you sandwich press chefs out there, the batter also cooks very well in a toastie machine and doesnt stink out the office) and finding more creative ways to eat whole grains, tofu and legumes.

Surprisingly, as I cut animal products out of my diet, I found that I wanted them less and less. My three days of plant-based eating slowly became four, then five, and then I found myself eating like a regular person only when I went out with friends or for work.

From an athletic perspective, despite training intensely six days a week, my energy levels and strength did not change. As for my weekly food spend, my grocery bill was halved although if I bought packaged, processed foodsthat wouldnt be the case.

As for the negatives, there are only a few and they barely qualify as negatives. One is a personal preference: I am not a fan of tempeh. No matter how you marinate it, fry it or deep fry it, we will never be friends.

The second negative is that nothing will prepare you for the wind. Im talking about your own, your partners and the fact that you will be holding in a lot of gas so you arent ostracised from society. After a week or two of adjusting, your body gets used to all the starches fermenting in your guts, but you need to hang in there and cross that threshold.

And finally, even though you havent told them youve switched to eating a mostly plant-based diet, people will have very long-winded opinions about it, and they will feel it is imperative that you listen. How very tiresome.

As for the experiment, it has now become a lifestyle choice where most of my meals are vegan. There is nothing unhealthy or destructive about eating more whole-food, plant-based meals. After all, as the sociocultural writer Michael Pollan says: Eat food. Not too much. Mostly plants. And whether it is for the sake of the planet or your own body, he is right.

Read more:
Part-time veganism: the fewer animal products I ate, the less I wanted them - The Guardian

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More gym foe than fan? Thats fine! You can lose weight without hitting the weights or even worse doing cardio.

With the new year (and new decade) upon us, you may be looking to shed a few pounds in a flash. Rest assured your resolutions are 100 percent achievable. You just need a few common-sense tips and tricks in your back pocket.

Going all Dyson on your plate is never a good idea. Meals arent a race, so slow the heck down. Your brain cant keep up. Seriously: Eating more slowly has been shown to decrease calorie intake and make people feel full. Talk about a win-win.

So take time to chew. If youre a habitual speed-eater, counting the number of times you chew each bite can help you get into the habit of pacing your meals.

Cooking isnt just a great way to impress a date. It can also work wonders on your waistline, not to mention your wallet. In fact, people who eat in more often tend to eat healthier and eat less than those who dine out.

It makes sense: When youre the one behind the stove, youre in control of what goes on your plate. You dont have to be a top chef to whip up something tasty, and you can enjoy a restaurant meal from time to time. Just try to eat more meals at home than you do out.

While weight is more than just a number, the scale doesnt lie. Daily weigh-ins have been proven to help people lose weight and keep it off.

That being said, dont fret over daily fluctuations. Hormones, water retention, or eating too much salt can raise the number from time to time.

If youre going to weigh yourself every day, aim to do it first thing in the morning before youve eaten. Consistency is key to accurately tracking your progress.

While its fine to snack here and there, it can easily get out of hand. If youre a serial snacker, try announcing your snacks.

It may sound weird, but telling yourself or someone else youre going to have a snack will make you stop and consider the number of times you nosh every day and what youre noshing on.

Portion size isnt the only size you want to keep an eye on if youre trying to lose weight. Its worth noting that over the years, the average dinner plate has increased in size, and so has the average persons weight.

This isnt a coincidence. In fact, eating off smaller plates can trick your brain into thinking youre eating more than you actually are, which can be especially helpful with desserts and less healthy foods.

While some fad diets may have impressive results in the short term, theyre notoriously difficult and sometimes dangerous to maintain. And for what its worth, they make the least interesting conversation topics no one wants to hear about your juice cleanse.

Youre much better off applying simple (and sane) everyday changes to the way you eat for long-term success.

Protein-rich foods arent just delicious, they also have a potent effect on keeping the hangries at bay and curbing your overall appetite. Thats partly because protein affects certain key hunger and fullness hormones like GLP-1 and ghrelin.

Some research has found that eating protein in the morning can be especially helpful when it comes to managing your appetite throughout the day, so try swapping your oatmeal for eggs.

In short, fiber keeps you feeling full. And for weight loss, one type reigns supreme: viscous fiber. When it comes in contact with water, this magical stuff forms a gel that slows down stomach emptying and gives your body more time to absorb nutrients.

Viscous fiber is found in plant foods only. Try adding some more of this rock-star fiber to your diet with foods like brussels sprouts, oranges, beans, flaxseeds, and asparagus.

Not all bacteria are created equal, especially in your gut. Researchers are just beginning to understand the role of microbiota (gut bacteria) in weight and metabolism function, but some recent research links obesity with an imbalance of certain bacterial strains.

While taking a probiotic is no silver bullet for weight loss, it certainly cant hurt. Plus, probiotics can boost your overall health and immunity. You can try taking a probiotic supplement or eating fermented foods like yogurt and miso.

The three rules of real estate also apply to losing weight: location, location, location. Keeping unhealthy foods out of sight also keeps them out of your mouth.

In one study, people who lived in households that kept high calorie foods visible were more likely to weigh more than those who lived in homes where only a bowl of fruit was on display. So, clean house and hide your treats!

Adequate sleep is essential to weight loss (and for lots of other reasons!).

Failing to get your beauty rest can do a number on appetite-regulating hormones like leptin and ghrelin. Fluctuations in these hormones can make you hungry and make you crave unhealthy foods all the more reason to hit snooze.

Finding your bliss can also help you find your goal weight. Like lack of sleep, chronic stress can throw a wrench in your hormonal balance. Plus, many of us tend to cope with stress by eating comfort food thats probably not the healthiest.

Yoga, meditation, and breathing exercises are all simple and reliable ways to help keep your stress levels in check.

It goes without saying that water should be your beverage of choice even if youre not trying to lose weight. But water can work wonders on your waistline, especially if you drink some before chowing down.

Research has shown that downing two glasses of water 30 minutes before a meal can reduce hunger and overall calorie intake.

The harsh truth is that portion sizes arent what they used to be. Theyre MUCH bigger, especially in restaurants.

Putting more on your plate can lead to overeating and weight gain, but that doesnt mean you have to starve. Just be mindful and serve yourself a bit less than you would normally. You wont miss the extra calories.

As tempting as it might be to binge-watch your favorite show while going to town on your favorite meal, its best to minimize distractions while eating if youre trying to lose weight.

If youre not mindful of whats going into your mouth, youre much more likely to overeat. One study found that people consumed 10 percent more if they were distracted during their meals.

If you regularly use social media or watch TV while eating, try to go screen-free.

The link between vitamin D and weight loss isnt crystal clear, but folks in larger bodies tend to have lower levels of vitamin D in their blood. Even more interestingly, people who lose weight tend to experience an increase in vitamin D.

Some research suggests that supplementing with vitamin D can aid weight loss and fat burning. Whether you take a supplement, catch some sun, or eat vitamin D-rich foods, this vitamin comes with the added benefits of stronger bones and increased immunity.

Sugary beverages and soda are nutritionally useless and calorie-dense. These things should be the first thing to go if youre looking to lose some weight. Try replacing these drinks with water.

Odd as it may seem, some research has found that eating food off red plates can help people eat less. This color bias may be due to the fact that many warning and stop signals are red. Whatever the reason, its worth a try, especially when eating less-healthy foods.

Too often we eat with everything but our stomachs. We eat with our eyes and sometimes our emotions. As a result, we dont always stop when were satisfied but rather when were borderline exploding.

Practicing mindful eating means staying present at meals and snacks and listening to your bodys internal cues and cravings. The next time you sit down to eat, slow down and really pay attention to how you feel throughout your meal.

Shared family meals have be found to encourage healthy eating habits that influence long-term nutritional health.

That being said, there are all kinds of families, and certain familial situations are anything but healthy. With those variables in mind, eating in good company is always a good idea.

Healthy fats are your friend when youre trying to lose weight. Unsaturated fats (found in fish, nuts, avocados, and olive oil) and even some saturated fats (like those in butter and coconut) keep you feeling full longer and help you absorb certain vitamins.

That doesnt mean you should go ham on fats, but you definitely shouldnt avoid them. The only fats you should really steer clear of, whether you want to lose weight or not, are chemically processed trans fats.

Preparing your meals in advance, at least partially, can help streamline your cooking process and your waistline. Lets face it: Life and work come at you fast, and you dont always have the time or energy to shop for and cook a meal from scratch.

Instead, try to get to the grocery store once or twice a week and prepare parts of your meals in advance, like cooking several portions of rice or grilling a few pieces of chicken. That way you can grab, go, and reheat as needed.

While breaking a sweat may be great for your health, you dont necessarily need to exercise to lose a few pounds. Making simple, sustainable changes to your habits will pave the yellow brick road to success no membership fee required.

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Although we're basically more advanced as a society now than ever before, some people believe that reverting back to certain ways of our ancient ancestors can result in healthier lives. Enter: The Paleo diet.

The Paleo diet is a modern diet that's supposed to be based on the way our ancient human ancestors ate during the Paleolithic Era, also known as the Old Stone Age, which began over 2 million years ago. These early humans were hunter-gatherers, eating what they could find and hunt in their surroundings.

So, the Paleo diet in a way is eating like certain cavemen and women may have eaten. But whether, or not, that will actually help you lead a healthier life is up for debate. Here's what you need to know about the Paleo diet.

Gastroenterologist Walter Voegtlin introduced the Paleo diet in the 1970s as a way for humans to eat better. He believed that modern humans could learn how to eat healthier by following suit of our Paleolithic ancestors hence the name Paleo diet.

But it wasn't until the early 2000s when the diet really took off in popularity, largely thanks to Loren Cordain and his book The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. In his book, Cordain lays out the guidelines of the paleo diet, as we know it today.

Mainly, the focus is on nutrient-rich plants and protein-rich lean meats and, of course, no processed foods, something that certainly wasn't around back then.

According to Mayo Clinic, the main staples of the diet are:

As for what to avoid, processed foods like potato chips and candy bars are an obvious no-no. But anything related to agriculture is also off-limits since the Paleolithic Era was before the time humans invented farming, 10,000 to 12,000 years ago. That means grains and dairy are out.

The diet also limits starchy foods like tubers such as potatoes and jicama and legumes like lentils, beans, and peanuts.

Unlike some diets, the paleo diet doesn't require you to follow a specific daily caloric intake. But it's likely that you'll consume fewer calories if you're sticking to it, since you're cutting out so many high-calorie foods, whether it's processed junk food, pizza and other fast foods, or high-sugar foods and drinks.

When you're cutting out entire food groups from your diet like grains and dairy you have to consider the fact that you'll be missing out on the nutrients and health benefits of those food groups.

"There are certain things like brown rice or whole grains that are great for your diet they help lower cholesterol and give you increased fiber so you may want to just take a closer look and see whether or not it's really worth giving that up," says Leah Kaufman, MS, CDE, and RD at NYU Langone Health's Weight Management Program.

Kaufman also urges people to be careful not to become calcium deficient when giving up dairy. Eating chia seeds, almonds, and sardines are all good sources of calcium within the paleo diet. But Kaufman says if you are deficient, the best way to get sufficient calcium can be through a supplement.

To be safe, you may want to meet with a registered dietitian who can help you plan your paleo diet to make sure that you're meeting your nutrition needs.

If you're interested in going paleo but are worried about the risks and restrictions that may come along with cutting out certain food groups, you can try out a modified paleo diet, where the diet serves as a guideline for eating but isn't followed so strictly. For example, you can include some whole grains or legumes if you want more flexibility and added nutrition.

The Paleo diet may be effective for people who want to lose weight, as you will replace any processed foods which are linked with weight gain with whole and minimally processed foods like fiber- and water-rich vegetables.

However, there are no studies investigating whether, or not, the Paleo diet can help you lose weight and keep it off long-term. Nor are there long-term studies to suggest whether this diet can lower the risk of common health problems like heart disease.

The studies that do exist, suggest that the diet shows promise over short periods of time.

For example, a 2015 study published in The American Journal of Clinical Nutrition found that the paleo diet resulted in short term improvement in metabolic syndrome conditions that increase the risk of heart disease, stroke, and type 2 diabetes when compared with a control group.

Other small-scale, older studies such as one published in 2008 in the European Journal of Clinical Nutrition found that the paleo diet can reduce BMI, weight, and waist circumference over a period of three weeks.

Most of these studies have been done with small sample groups, so research is still needed on larger groups for longer periods of time as well as with comparison diets to better understand the effects of the Paleo diet.

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Weight loss advice is constantly coming at youwhether you ask for it or not. You might hear about it via the latest wacky plan some influencer tweets out, a buzzy bestselling book, or your judgey sister-in-law who has been eyeballing your body at every family gathering since your brother first brought her home. There is certainly no shortage of tips on how best to slim down.

The problem is, of course, that most of them are (low-fat) baloney, and wont result in long-term, lasting weight loss. Research shows that almost half of all Americans have tried to lose weight within the last year, according to the Centers for Disease Control and Prevention, and many succeed. Its keeping it off thats a heck of a lot harder: A meta-analysis of 29 long-term studies showed that more than half the weight people lost had been regained at the two year mark, and by five years, folks had put 80% back on, according to a 2018 article in Medical Clinics of North America.

So Prevention asked 10 top weight loss and obesity clinicians from around the countrypeople who are up on the latest science and whose main motivation is to help their patients be healthier, if not radically sveltefor their perspectives. Heres what they would like you to know.

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1"Know your why."

People who have a good reason to lose weight are more likely to get it off and keep it off. For example, if someone wants to look great for her daughter's wedding, she is very likely to be successfulbut to regain the weight after the wedding. If a person wants to lose in order to have less knee pain or better control over their diabetes, these reasons will persist after weight loss, and support keeping the weight off permanently. Ethan Lazarus, M.D., FOMA, obesity medicine physician at Clinical Nutrition Center in Greenwood Village, CO, and president-elect of the Obesity Medicine Association

RELATED: Hey, Let's Talk About Why You Want to Lose Weight

2"You are not a number."

People always ask me, 'What should I weigh?? As if we could just program ourselves like robots! The answer depends on what you want. If thats improved health, less pain, prevention of diabetes and other diseases, theres strong evidence that quite small weight loss5-10% or sois often sufficient, even if you end up nowhere near what the ideal weight tables suggest. Many people think they need 10 times more weight lossbut once they make some small changes and lose a few pounds, they often feel so much better than they expected. Scott Kahan, M.D., M.P.H., director of the National Center for Weight and Wellness. He also serves on the faculties of the Johns Hopkins Bloomberg School of Public Health, the George Washington University School of Medicine, and the George Washington University School of Public Health and Health Services.

3"Pick a routine you can stick with."

Determine an eating routine of planned portions of plants and protein every three to four hours. Pick a routine you can stick with 80% of the time. Angela Fitch, M.D., FACP, FOMA, associate director of the Massachusetts General Hospital Weight Center and an assistant professor of medicine at the Harvard Medical School; She is also Vice President of the Obesity Medicine Association.

4"One size does not fit all."

Know yourself. One size does not fit all when it comes to a weight loss plan. Ive developed a short quiz that people can take to quickly identify which lifestyle factors have been tripping them up and getting in the way of successful weight loss, which includes questions about when you tend to eat, how much you exercise and the role food and body image plays in your life. Knowing what to focus on can make changing the way you approach weight loss feel less overwhelming. Robert Kushner, M.D., medical director of the Center for Lifestyle Medicine at Northwestern Medicine in Chicago, and Professor of Medicine, Northwestern University Feinberg School of Medicine. His new book is Six Factors to Fit: Weight Loss that Works for You!.

5"Movement is everything."

The best predictor of successful weight loss maintenance is the amount of physical activity you are doing. Long-term successful weight loss maintainers are doing LOTS of physical activity...about one hour of moderate activity, 6 days a week. Donna H. Ryan, M.D., professor emeritus at Pennington Biomedical Research Center in Baton Rouge, LA. She served as associate executive director at Pennington Biomedical for 34 years where she was active in research, teaching, and administration.

6"Start before it becomes a disease."

Start working on it immediately when you begin gaining weightbuilding muscle through strength training, doing cardio, and stop eating processed foods, which we think is causing inflammation. You want to reduce inflammation by healthy eating and exercise so that the disease of obesity wont take hold In your bodyonce it becomes a disease, diet and exercise alone wont work. Caroline Apovian, M.D., professor of medicine and pediatrics in the Section of Endocrinology, Diabetes, and Nutrition at Boston University School of Medicine. She is also director of the Center for Nutrition and Weight Management at Boston Medical Center.

7"Obesity is complicated."

I'm often asked, I dont eat that much, so why am I not losing weight? I tell patients that obesity is a complex disease and typically there is not a simple solution. It may not be the quantity of the food you eat, rather it may be the quality. In addition, it may be more related to other lifestyle factors, like sleep or stress. These may directly or indirectly influence eating behaviors and food intake. Some people are on medications that promote weight gain and impair their ability to lose weight. In the end, its important for clinical providers to understand the multitude of potential contributors in order to assist patients in treating their obesity. W. Scott Butsch, M.D., director of obesity medicine in the Bariatric and Metabolic Institute at the Cleveland Clinic.

8"A plateau is normal."

I wish everyone understood that all weight loss efforts end with a plateauno one should be disappointed or surprised if the treatment plan results in limited or no weight loss at some point. That is the natural adaptation of the body to the changes you've made. Rather than throwing in the towel and feeling resigned that your plan is not working, people can choose to work on maintaining the weight lost or modify the treatment plan if more weight loss is desired. This is especially important if your goal is to lose more than 10% of your initial weight. Jamy Ard, M.D., associate professor in the Department of Epidemiology and Prevention and the Department of Medicine at Wake Forest University Baptist Medical Center. He is also co-director of the Wake Forest Baptist Health Weight Management Center.

9"Adherence is more important than speed."

The most common question I am asked by new patients is What should I expect my rate of weight loss to be? There is no right answer to this question, and there are many factors that determine the answer. The key concept is to be focused on adherence to your plan. And dont compare yourself to others. Be content with your results, whatever they are, knowing that you are doing all you can do to lose weight. Wickham Simonds, M.D., FOMA, founder of Dr. Simonds Metabolics & Weight Loss in Raleigh and Durham, NC, and a trustee of the Obesity Medicine Association

10"You need a backup plan."

The body fights back against weight lossit does this in many ways that were very productive 150+ years ago when food was scarce, but which are maladaptive today. You have to plan for this to happen and have a backup plan when it does. See an obesity medicine trained provider who can help you determine the best ways to deal with this challengethe the provider has medicines, diets and counseling, techniques and tools that you do not have access to by just reading a book or using an app. Remember, we are all a bit different so that what works for one person may not work for you. Craig Primack, M.D., president of the Obesity Medicine Association and co-founder of the Scottsdale Weight Loss Center in Scottsdale, AZ..

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Youre on the keto diet and loving the results you see. But you cant help but wonder if you can give your weight loss even more of a boost by trying another intriguing diet regimen in tandemintermittent fasting(IF). IF is basically a weight loss plan in which you avoid eating for periods of timeon alternate days, for instance, or more popularly, through time-restricted eating, where you schedule all your your meals into a daily time windowsay, 7 a.m. to 3 p.m., or carefully spread between 7 a.m. and 7 p.m. (Its also sometimes known as the OMAD diet, or one meal a day.) The question is, the combination of keto and intermittent fasting safe?

The most important thing is to make sure youre meeting your nutritional needs, says Ginger Hultin, a Seattle-based registered dietitian, spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition. That means working with a medical team. If your doctor does sign off, how exactly does an IF-keto regimen workand what are its true benefits? Lets take a closer look.

If youre not familiar with the principles of the keto diet, heres what you need to know. The ketogenic diet is very low carbcarbs are limited to 40-60 grams per day, and more than 80% of your calories come from fat, Hultin explains. Keto is a moderate protein dietits designed to force the body into a fat-burning state called ketosis. Ketosis uses an energy source called ketone bodies to fuel the brain. So your body is forced to break down fat rather than using glucose, or blood sugar, for fuel. When the glucose in your body is depleted, ketone bodies are created. Then, those ketone bodies cross your blood/brain barrier as energy for your brain and central nervous system.

Intermittent fasting is built around a more simple concept: good old-fashioned calorie restriction. Intermittent fasting can be done in a variety of ways, Hultin says. The overall foundation, though, is based on a period of extended time where you go without eatinga fast. Many people on IF do this for 12-16 hours overnight, and eat their first meal at lunch or mid-morning. Not only are calories cut back this way, but IF proponents believe that this schedule helps with digestion, too. Hultin adds. And it seems to be highly effective: a recent overview of research on intermittent fasting found that as a whole, if youre in good physical and emotional health, this kind of plan on its own wont hurt you. Indeed, almost any intermittent fasting plan is going to result in some level of weigh loss, too, according to the overviews authors.

Load up on Vitamin E when youre sick. Vitamin E is a powerful antioxidant that helps the body fight off infection. Find it in nuts, seeds and spinach.

If you work IF into your keto plan, one big plus you may notice is that you reach ketosis faster. Why? Fasting causes your body to move its fuel reserve away from carbs and onto fats, which is, of course, the same way keto causes you to lose weight. Plus, your body burns fat for energy when you fastanother keto-friendly concept. It usually takes a couple of days for your body to start kicking into weight loss mode on keto, so conceivably, intermittent fasting could give you a leg up on dropping some pounds out of the gate.

Related: 150+ Approved Foods for the Keto Diet

It really depends on the person, says Hultin. For example, if you take certain medications, fasting may not be safe. If you have blood sugar problems or are on blood sugar lowering medications, either one of these diets could be extremely dangerous or even deadly.

Obviously, if youre pregnant, any form of weight loss diet will not be right for you. Likewise, if you have other chronic conditions, you need to abstain, period, if your doctor tells you to.

Its also key to talk to your doctor about how the specifics of keto could interact with IFif you currently take the cheat day, for instance.A study from the University of British Columbia found that the simple act of taking advantage of a cheat day while on keto could mean you consume as little as 75 grams of glucose and potentially damage your blood vessels. Sugar and high-fat, low-carb could make for a dangerous mix, first and foremost. Toss in further calorie restriction, and things could get a little complicated in terms of the specifics of your long-term health. Your best bet: have a physical to get a baseline profile of your health status before putting IF and keto together.

Related: Secrets From Dr. OzWhy Hes Fasting and Using the Clock to Slow Dementia

Here are some tips on how to get the most out of your IF-keto regimen.

Focus on meeting your caloric needs to stay healthy, stresses Hultin. You need to make sure youre getting the right amount of protein spaced throughout the period of time that you are eating on IF, because there are limits to how much protein the body can absorb and utilize at a given time. You also have to ensure that your vitamins and minerals are being met as well. Youll also need to consider how much fiber and fluids you need, and factor that in.

A new study from Johns Hopkins suggests that intermittent fasting could be part of a healthy lifestyle, but that physicians advise patients to gradually increase the duration and frequency of the fasting periods over the course of several months, instead of going cold turkey.

Restrict the hours of the day when you eat to between 7 a.m. to 3 pm, or 10 a.m. to 6 p.m. Its better to fast closer to bedtime.

Combining two plans like IF and keto is often most successful when you work with a pro. People underestimate how critical having a dietitian on their team can be, Hultin says. We really know the ins and outs of keeping people safe, and meeting their needs can be a game changer. A registered dietitian or nutritionist can help you avoid eating disorder behavior, discuss your body image and relationship to food, and help you get on a balanced dietary pattern that you can stick with long termbut still helps you meet your health goals.

Try these tips to avoid the keto flu and other side effects.

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