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In my last article I talked about the missing piece of the weight loss puzzle the skills of behaviour change. Now, maybe missing is the wrong word, lets just say in my experience as a coach and gym owner its often undervalued and overlooked.

With changes to our health, our fitness, or our waistline, there are really two questions: Can I do it? And Do I want to? It comes down to ability and motivation, so a person could hire a coach or do some research and improve their skills and abilities with regards to exercise and nutrition, but without understanding and appreciating that change management is also a skill, the odds of achieving the goal plummet.

So, lets start with the components of behaviour change and how we can apply it to the desire to transform our health and fitness. The technical term for behaviour change is self-regulation and Dr. Roy Baumeister, a Social Psychologist at the University of Florida, one of the foremost experts on behaviour change (and the researcher responsible for the concept of willpower as a muscle) lists the ingredients of self-regulation as:

In order to change we need a clearly defined standard, something to align with. Standards can be cultural, political, philosophical or even spiritual. Belching by the campfire is perfectly fine (even a little competitive with my family), but not so acceptable during a classroom lecture, or a sermon in church.

This is measurement. Tracking and measuring the thing were looking to change. With exercise, lets say youve decided to walk or run, it could be time, distance, or speed, (the distance over time) If you want to change something you need an initial measure and some feedback to make sure that actions you take are having the desired effect.

Better known as willpower, this is the strength we exhibit in resisting actual temptation and sticking to our plans for change. Its the power to pass-up something that we want, but that we understand might not be in our best interests. It may, or may not be like a muscle, but there are definitely strategies to boost it when we need it.

This is the need to take action. Its the internal (or external) driver for taking whatever actions we take. When it comes to food, hunger is our motivation to eat, its unfortunate that it isnt always the primary reason This is where we can really apply our strategies and techniques to stay on task.

The idea of ingredients in a recipe is a really good one!

As I mentioned in the last article, were all different in our reasons for wanting to change our nutrition, our exercise, or both.

Whatever the reason is, its uniquely yours, and like a recipe each of these components needs to be considered, in varying degrees, when you decide that its time for a change. Any change! Turning back to the cooking analogy, if you understand salt, spice, fat and heat you can cook pretty much anything.

It might be aesthetics, reducing bodyfat, or increasing muscle mass

It might be performance, running longer or faster,

Or maybe its function, reducing pain from injury or disease.

Whatever the reason is, its uniquely yours, and like a recipe each of these components needs to be considered, in varying degrees, when you decide that its time for a change. Any change! Turning back to the cooking analogy, if you understand salt, spice, fat and heat you can cook pretty much anything.

Lets look at weight loss, or more specifically improvements to body-composition and how the first ingredient of behaviour change, standards, can apply. Were going to look at setting a goal (which is part of the idea of a standard) and ensuring that we make that goal, salient (especially meaningful) by applying personal standards to it. Theres a lot more to setting goals that work, and Ill address that in the future, but for now, lets see how we can take a little self-awareness and work it into our plan for change.

I love cardiovascular exercise. Its good for your brain and your body, from both a health and an aesthetics perspective. Now, improving your body composition can be a challenge given the power of the relationship with the foods we eat, but if youre sedentary, improving your health can be as easy as regularly going for a long, brisk walk. Providing your physically capable, this is a great place to start, but some people just dont like it. (Yet)

One of my friends, and a long term client, really didnt like walking for exercise, but she loved dogs. She regularly volunteered at the local SPCA where she would walk the dogs waiting for adoption. We had talked about how to incorporate specific behaviours that would help with weight maintenance, longevity and mood, and getting outside and walking definitely met those criteria. Theres a greenway walking trail near our local SPCA and so she was able to get outdoors in nature, be of service to her four-legged friends, and get some extra cardio.

With a little analysis and strategy she was able to take that healthy vital behaviour of a brisk nature walk and transform it from a low-motivational chore into an activity that she really wanted to do. Now that weve got a bit of base to work from, each week Ill take one of those ingredients of self-regulation, explore it in a little more detail, and then give an example of how it can be applied to your plans for change.

Sean Hawthorne is the owner and operator of OneLife Health and Wellness, Kelownas first and longest running private, personal training facility. While working in Dubai, UAE as a Contracts and Project Manager, Sean decided to leave his successful career in Civil Engineering Technology and pursue his passion for health, fitness and helping others achieve their goals. He returned to Canada in 2001, taking formal education in Exercise Science and starting his career in the field of health and fitness. Working in collaboration with their clients, Sean and his team of health and fitness professionals strive to continually improve their skills and to help everyone reach their goals.

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HAWTHORNE: The missing piece of the weight loss puzzle? - Keremeos Review

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Dry January is growing year-on-year as more people decide to be mindful of their drinking, giving their body a break both physically and mentally. According to recent reports, 4,2 million people were estimated to partake in Dry January last year, and a recent survey revealed that the rate of drinkers saying theyd forgo alcohol had risen by almost 35 per cent. Which begs the question, what are the the main changes and benefits of doing Dry January?

As excess long-term drinking leads to liver inflammation and fatty deposits, regular bingers need to take at least a couple of months off drinking to get their liver health back on track.

"However you are doing Dry January, take care which beverages you switch to instead of plumping for calorie-rich soft drinks, aim for regular tea, herbal teas or water to see maximum benefits.

DONT MISS

Nutritionist Emily Rollason revealed the five health benefits of giving up alcohol which include:

Better sleep

Sleep is one of the most important factors for better overall health and well-being. Regular good sleep which is around 8 hours uninterrupted a night, not only gives you energy, but affects everything from reducing the chance of heart disease and lowering stress levels.

"Sleep is an active period in which a lot of important processing and restoration strengthening occurs, says Emily, a nutritionist at Holland & Barrett.

Regular drinking affects the quality of your sleep, which makes you feel tired and sluggish. Whilst many people may think that a late-night tipple will help you nod off, drinking before bed can make for a much more unrested night as it has a sedative effect, reducing activity in the cortex of the brain, similar to sleep, but not quite the same.

Alcohol may increase deep sleep in the first half of a sleep cycle, but disrupting your sleep pattern throughout the night and inhibiting Rapid Eye Movement (REM) sleep, the stage of sleep linked to a more restful night, leaving you feeling less refreshed in the morning.

Additionally, alcohol causes your whole body to relax, including the muscles of your throat, making you more prone to snoring.

"Make sure youre getting enough sleep as it plays a vital role in good health and well-being throughout your life. Good sleep will help protect your physical health, mental health and quality of life.

Improved skin

When party season rears its head, you may notice your skin suffering, with alcohol playing a large factor in this. Alcohol is a toxin with little nutrient content, impacting on the quality, ageing and overall appearance of your skin.

"Alcohol is also a diuretic, meaning it may dehydrate you, so you lose water from the body quite rapidly, both leaving your skin dry and dull and making it harder for you to rehydrate afterwards, potentially leaving you with flaky skin and making your fine lines more visible thanks to the lack of fluid.

Sticking to non-alcoholic drinks or choosing cocktails with a high ratio of low-sugar mixer, can hydrate your skin better and calms the symptoms alcohol normally introduces, continues Emily.

On the topic of sugar, calorific cocktails and wines usually have a high sugar rate, which we all know can lead to spot breakouts, so look for low-sugar alternatives Id suggest a non-alcoholic cocktail such as Kolibri, which contains just 2g of 100 per cent natural agave sugar (14kcal) per 100ml.

More here:
Dry January benefits: What really happens when you give up alcohol for a month - Express

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DASH stands for dietary approaches to stop hypertension and was developed in the early 1990s when the National Institutes of Health was researching ways to lower blood pressure.

Since then, studies have found that the DASH diet can help lower blood pressure and prevent heart disease in people over time.

Heres what you need to know about the DASH diet.

The DASH diet focuses on nutrient-rich foods that are low in sodium, like many fruits and vegetables.

For too long we focused just on cutting down on sodium, said Lisa Sasson, a registered dietitian and clinical professor of nutrition and food studies at New York University. We now know that including more of the other minerals that are in plant-based foods is very helpful and beneficial.

The NIH offers a helpful guide for following the DASH eating plan, with recommended serving sizes based on your daily calories and examples of the best foods to eat. It mainly recommends:

So if youre following a diet of 2,000 daily calories, a day on DASH might look like this:

Specifically, youll want to eat foods that are high in potassium, magnesium, calcium, and fibre. Some examples of DASH-approved foods are oatmeal, leafy greens, potatoes, apples, bananas, oranges, fish, and mixed nuts.

A 2017 study published in the Journal of the American College of Cardiology examined 412 participants with pre-hypertension or stage-one hypertension. The study found that the participants who followed the DASH diet and reduced their sodium intake to 1,150 milligrams per day for 30 days straight saw a greater reduction in their systolic blood pressure than participants who ate a standard American diet.

Moreover, the higher a persons systolic blood pressure was at the start of the study, the greater the improvement they saw from following a low-sodium DASH diet. For example, people whose original systolic blood pressure was greater than 150 mm Hg saw a decrease of as much as 15.54 mm Hg, whereas people whose original systolic blood pressure was less than 130 mm Hg saw a drop of as much as 2.07 mm Hg.

A 2014 review in the journal Nutrition, Metabolism & Cardiovascular Disease found that the DASH diet was also associated with lower diastolic blood pressure as well as systolic blood pressure.

And while these two studies didnt examine the diets effect on blood pressure in the long term, a 2014 study published in the American Journal of Hypertension found that a 16-week structured DASH diet was associated with lower systolic blood pressure for the next eight months.

Moreover, a 2018 study published in the British Journal of Nutrition of 1,409 participants over 24 to 28 years found that living by a DASH diet might also improve a persons cardiovascular health, as it was associated with higher levels of HDL cholesterol and lower pulse wave velocity, a measure of a persons arterial health. Cardiovascular health was even better for people who paired the DASH diet with regular exercise, the study found.

However, the benefits of this diet may extend beyond hypertension and heart health.

Although the original research was about the benefits of the DASH diet on hypertension, it would be a diet I recommend for everyone, Sasson said.

She said its a diet thats easy to follow, since it isnt very specific and there arent many restrictions, aside from cutting out excessive sweets the NIH recommends five servings of sweets a week at most.

The diet is very safe and sustainable for anybody whos looking to eat healthier, Sasson said. Its exactly how we would advise all people to eat.

While the main focus of this diet is not weight loss, Sasson said many people do end up losing some weight on the diet, since many of them are eating healthier, less processed foods, and cutting back on snacking. A 2016 study found that the DASH diet was more effective for weight loss than other low-energy diets, especially for participants who were overweight or obese.

According to Sasson, the DASH diet is also a good way to educate people on what healthy meals look like, especially when so many of us eat on the go and opt for processed foods.

We should look at it as one of the healthiest ways to eat, she said.

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Studies have shown the DASH diet can lower blood pressure, and dietitians say it's one of the healthiest ways to eat - Business Insider Australia

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A family suing a New Jersey nursing home says their loved one died as a result of negligence at the facility.

And among their allegations is a claim that a staff member at Cumberland Manor Nursing and Rehabilitation Center performed a "simulated lap dance on the 84-year-old man.

Fred Pittman was a long-term care patient at the facility, located in Hopewell Township, Cumberland County, from late January through mid-February 2018. He died on March 2 of that year.

During his time at Cumberland Manor, staffers failed to prevent and treat injuries, manage pain, comply with physician orders and provide adequate food and hydration, according to the lawsuit, which was filed in state Superior Court.

An official with Cumberland Manor said the allegations were already investigated.

The complaints of this particular family have been investigated by regulators and found to be unsubstantiated, said administrator Steve Brodt. We will defend any litigation as appropriate and will have no further comments.

Pittman suffered from malnutrition, dehydration, sepsis, bedsores and weight loss, his family alleges.

His medical condition degraded quite rapidly within that building, according to the familys attorney, David R. Cohen, of Cohen Kolodny Abuse Analytics Law LCC.

Pittman was transferred from the facility to a hospital for treatment.

The plaintiffs have sought copies of medical charts, nursing records, nurse aides records and incident reports relating to Pittmans stay at Cumberland Manor.

The suit also accuses facility operators of abusing Pittman, "by (among multiple other actions] allowing a staff member to sit on decedents lap (and/or knee) and performing a simulated lap-dance, and/or acted in such a fashion to otherwise embarrass and humiliate decedent.

That claim was investigated by the state, Cohen confirmed.

The state did not substantiate the complaint, he said. The family is very firm in their belief that it did in fact happen. Its depraved if it did happen.

Cohen said that nursing homes like Cumberland Manor receive substantial sums of taxpayer dollars to care for residents.

"Their whole job is to take care of people who cannot take care of themselves, he said. "Theyre supposed to keep people safe and keep people fed and hydrated. And they get paid a ton of money to do that.

The suit seeks compensatory and punitive damages from the privately-owned facility.

Cumberland Manor was owned by Cumberland County for more than 60 years, but was sold to a private operator in 2012. Its currently owned by Cumberland Operations LLC.

Cohen said when families file lawsuits like these, their primary goal is to save others from similar situations and make nursing homes accountable.

"Its important for people to understand that people in nursing homes have rights and New Jersey has a wonderful set of laws that enable people like Mr. Pittman and his estate to pursue their rights.

Matt Gray may be reached at mgray@njadvancemedia.com. Follow him on Twitter @MattGraySJT. Find NJ.com on Facebook.

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Nursing home worker simulated lap dance on 84-year-old, family says in wrongful death suit - syracuse.com

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He was the corporate hotshot who spent his working life dining in restaurants, going on nights out and playing golf with clients.

But behind the mask of a glamorous career was a Lostock Hall man suffering from anxiety and a long-term physical health condition.

With his luxurious lifestyle endangering his health, Graham Smith decided to switch careers in 2018 and fulfilled a long-term dream of setting up his own business that July. Now he has relaunched Real Food Co, which provides nutritious prepared meals, at Smart Fit Arena in Campbell Street, Preston.

The 36-year-old, who welcomed customers to his company's new home earlier this month, said: "On the outside my life looked great. I was eating at nice restaurants, attending sporting events and going on nights out.

"But in reality, it was hard work. I was away from family a lot, eating unhealthily and drinking heavily three or four times a week. I ended up being three stone overweight by the beginning of last year."

After dropping out of university, the dad-of-two spent six years working in finance in various sales and marketing jobs, including head of partnerships for a bank. He managed sales functions with a turnover of more than 100m and his most recent corporate role saw him trekking the globe and playing golf most weeks.

But Graham realised he needed to change his life when he was diagnosed with Crohns Disease two years ago. The condition causes inflammation of the digestive system and the main symptoms are fatigue, weight loss, diarrhoea, and stomach aches.

"I also really suffered from stress and anxiety for around 18 months so I decided I needed to completely change and step out of the corporate world," he said.

And when he began educating himself about sustainable weight loss and making his own healthy meals, he rediscovered a passion for food and cooking and even made it to the final audition of BBC One TV show MasterChef a few years ago.

Gaining new motivation, he also applied for Channel 4's TV show SAS: Who Dares Wins, in which an ex-British Special Forces soldier pits contestants against harsh environments across the globe. This gruelling two-week long training course has been designed to replicate Special Air Service selection.

"I didn't get on the show but I passed the fitness test and if I hadn't gone through that change of personal fitness, my mental health would have deteriorated further.

But despite discovering a new love, he says his business was a happy accident and began with a friend asking him to cook nutritious meals for them.

"He liked them and it all spiralled up from there. He posted on Instagram about them and people began making inquiries. I've done no advertising," Graham said.

Today, he makes hundreds of meals a week and aims to reach 1,000 to 1,500.

"I find it relaxing and satisfying, even if I'm making 400 meals a week, working until 1am and my kitchen turns into a bomb site," he said.

And on top of a new passion, Graham has gained a new sense of control over his life, adding: "You have to take responsibility for yourself, whether you're unhappy, stressed or overweight. It's so easy to just accept your situation and continue in it. No-one's ever going to make the changes for you."

It's a new attitude that has impressed his wife Jenny Hollowood-Smith.

She said: "Admitting when you are struggling doesnt come easy to any of us and it took some time for Graham to speak up and admit this to me. Battling anxiety and the side effects of Crohn's has made Graham evaluate his life and has changed his perspective. I am really proud of how he has managed to turn the negatives into positives and is doing something he absolutely loves!

"Its also a bonus that I dont have to do any cooking too. I love having a modern day husband!"

Originally posted here:
Lostock Hall dad triumphed over anxiety and Crohn's Disease to relaunch food and weight loss business - Lancashire Post

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IT seems that just about every week there's a new diet craze.

And like many fads, they will go out of fashion just as quickly as they came in.

1

Usually, a fad diet will promise rapid weight loss and other health benefits, without any scientific evidence to support them.

But one dietitian has admitted that there are a handful of diet trends that shouldn't be ignored.

In fact, Sydney-basedSusie Burrell says that when followed the right way they can even provide long-term results.

Here, she reveals the five fad diets she believes are the most effective...

Over the last couple of years, droves of celebrities have credited the keto diet for keeping them in shape.

But the high-fat, low-carb isn't actually anything new.

It was originally developed in the 1920s to help patients suffering from epilepsy.

Writing on her blog, Susie said:"A keto approach requires followers to reduce their carbohydrate intake to an extremely low level so that ketosis or fat burning is induced as the body breaks down fat stores directly to be utilised as fuel.

"A keto approach requires followers to replace carbohydrate intake with fat."

A keto approach requires followers to replace carbohydrate intake with fat

She explained that the diet requires followers to break up their food intake to 10 per cent carbs, 70-80 per cent fats and just 15-20 per cent protein.

"This is why you see a lot of avocado, butter, eggs and cream utilised in keto diets," she says.

"The reality is that most diets that claim to be keto are actually just low in carbohydrates as opposed to achieving these ratios of fat, protein and carbohydrate.

"In real life, achieving these ratios in your diet is somewhat challenging but if you can, and do follow it, it will work very effectively."

The paleo diet is often dubbed the "caveman diet" because it promotes a diet similar to that of our stone age ancestors.

Before modern agriculture developed around 10,000 years ago, people typically ate foods that they could hunt or gather, such as fish, lean meats, fruits, vegetables, nuts, and seeds.

Susie writes: "The focus on fresh, unprocessed food naturally supports weight loss, as does the complete avoidance of processed carbohydrates.

"The only down side tends to be an especially low intake of dietary calcium and while fibre intake from vegetables and fruit may be adequate, a number of followers find the lack of insoluble fibre intake from grains and legumes can result in constipation."

A very low calorie diet (VLCD) is a clinically supervised diet plan that involves eating about 800 calories a day or fewer.

It usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk.

It's not an easy diet to follow and it's not generally recommended without the supervision of a doctor - but it does work.

VLCDs work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained

Susie explains: "Very Low Calorie Diets that generally utilise meal replacement products and diet shakes to achieve an extremely low calorie intake of just 800 calories per day have again been used for many years in clinical settings to achieve weight loss.

"Now commonly utilised by weight loss surgeons prior to surgery, VLCDs are extremely effective in reducing fat stores in the liver whilst also inducing ketosis as overall calorie and carbohydrate intake is extremely restrictive.

"VLCDs work extremely effectively but the issue is that once they are ceased most if not all weight tends to be regained unless underlying eating habits are significantly altered long term."

The 5:2 diet is a type of fasting diet based on the idea of scoffing what you like five days of the weeks and severely restricting for the other two.

The part-time aspect appeals to many people because there is no restriction on what youeat for five days of the week.

On the fasting days, dieters are meant to eat 25 percent of their recommended calorie total - 500cals for women and 600cals for men.

Susie says they've been shown to be effective in supporting relatively slow weight loss at between 1kg and 2kg a month.

She added: "It appears that significantly restricting calorie intake for brief periods has a number of metabolic benefits in the body which in turn support fat metabolism.

"The biggest issue is that you will not lose weight as quickly as many desire."

The last diet approach Susie highlighted is the low card diet.

She explains that like the keto diet, carbs are restricted to about 10-20% of your overall intake.

But as it's not as high fat, it leaves you with more room for protein that keto does.

Susie adds: "Low carbohydrate diets, or diets that require followers to eliminate virtually all bread, rice, cereal, pasta, fruit and starchy vegetables are extremely effective in achieving fat metabolism, at least in the short term.

"The issue for most is that as soon as any of these high carb foods are reintroduced weight tends to be rapidly regained and becomes more and more difficult to lose in subsequent attempts."

Continue reading here:
The 5 fad diets that DO help you lose weight fast and its good news for keto fans - The Sun

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WisContext serves the residents of Wisconsin, providing information and insight into issues as they affect the state. We want to share what we've learned, and media and educational organizations are welcome to republish our articles online and/or in print.

At the top of each of our available stories, you will see a button labeled "republish." This button provides an easy way for you to copy and paste WisContext story text on to your website. Only stories with the button are available for republishing.

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If you republish our articles, please send us a note with a link to where it appears. If you have any other questions, please contact us at hayley.sperling@wiscontext.org. Thank you for sharing!

Despite the millions of Americans who go on a diet each year, obesity rates are higher than ever thanks, in part, to lifestyle. In Wisconsin, only 50% of adults meet the state's physical activity recommendation of at least two-and-a-half hours of aerobic activity each week, and only one in six adults eat five or more fruits and vegetables each day. Habits like these may contribute to a 32% obesity rate, ranking Wisconsin the 21st most obese state in the United States.

Given these numbers, many people are looking for ways to lose weight quickly and easily. In recent years, the ketogenic diet (also known as the "keto diet") has become all the rage, partly because it promises such fast results. While it may be trendy, it's important to know just what the keto diet is before jumping onto another health bandwagon.

What is a "ketogenic" diet?

The human body uses glucose, derived from carbohydrates in the diet, as its main source of energy. Fat is the body's second option. When the body burns fat, it uses these products and converts them into ketone bodies, another fuel source for the body's organs and tissues. This is called ketosis and is a process that usually only occurs during times of starvation or fasting, when the body needs to use its fat stores.

There is no standard keto diet for weight loss. A ketogenic diet restricts carbohydrate consumption usually to less than 50 grams per day. A typical keto diet may call for 5% of total calories from carbs, 20% from protein and around 70% from fat. Meanwhile, the Dietary Guidelines for Americans recommends a diet made up of 45-65% carbs, 15% protein, and 20-30% fat.

Ketogenic diets have been used to treat epilepsy since the 1920s. Studies have shown that the diet can be effective in some patients whose seizures do not respond to medications. The University of Wisconsin Hospitals and Clinics uses nutrition therapy to treat epilepsy with individualized ketogenic diets. A registered dietitian provides nutrition education and counseling for patients with epilepsy.

How might the keto diet help with weight loss, and how is it problematic?

Doctors and nutritionists don't know all the ways the keto diet works, but it seems to suppress appetite and burn more of the fat that the body already has stored. Evidence is conflicting, as some studies have shown that weight loss on a ketogenic diet is greater for some people than weight loss on a conventional diet during the first six months, but have found no differences in weight loss at one year. Other studies have demonstrated maintained weight loss at one year, but the long-term implications of a ketogenic diet are still unknown.

A very low carb diet may assist with quick weight loss, but much of that is water weight. There are also initial side effects, including nausea, headaches and fatigue.

Longer term, a lack of enough fruits, vegetables and whole grains means a ketogenic diet will be low in important vitamins, minerals and fiber. This may lead to its own short- and long-term health problems.

Because the keto diet isn't more effective at providing long-term weight loss than a typical healthy diet and routine exercise, most people would be better off managing weight by following the U.S. dietary guidelines, paying attention to portion sizes and increasing physical activity. The keto diet may be more promising for people with certain medical conditions than for weight loss in the general population.

Finally, anyone considering a special diet should first talk to a healthcare provider.

1 In 3 Wisconsinites Are Obese, But The Keto Diet Likely Won't Reduce That Rate was originally published on WisContext which produced the article in a partnership between Wisconsin Public Radio and PBS Wisconsin.

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1 In 3 Wisconsinites Are Obese, But The Keto Diet Likely Won't Reduce That Rate - WisContext

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As always, diet can play a big part in reducing excess weight, whatever area of your body.

According to Terri-Ann, there are other factors that could be at play when it comes to belly fat. These include:

Menopause: As we age our metabolism slows down and our total body fat percentage starts to increase as a result, she said. Body fat distribution also changes with age, which could, unfortunately, mean more weight around your tummy area.

Stress: This can cause body fat around your middle. Exposure to cortisol, a hormone produced in response to stress, has been found by several studies to lead to an accumulation of fat around the stomach area, she added.

Bloating: This could be making your stomach appear larger than it actually is, she said. Drinking lots of water, doing exercise and ensuring youre eating a diet filled with foods rich in fibre such as whole grains, fruit and vegetables can help avoid constipation and stomach problems, which often lead to excess stomach bloating, she explained.

Read more from the original source:
Weight loss: Expert reveals the best fat-busting foods to banish belly fat fast - Express

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My name is Simmy Hassan (@barbellebeautyy). Im 30 and I live in Dallas. I wear many hats, but my most important job is being a mom. I'm also currently a client relations manager and slowly working my way into the fitness industry. I did Whole30 to lose the weight I gained during pregnancy and got hooked on the healthy lifestyleand I've lost 70 pounds.

Before my weight-loss journey began, I was probably in the best shape of my life. I played volleyball in college, and then after college, I started doing CrossFit. I attended CrossFit sessions at least six times a week, and my gym (or "box," as we call them in the CrossFit community) was basically my second home.

Then, life happened. I got married and had a baby. In my head, I always pictured myself as that pregnant lady working out and still hanging out at CrossFit. Boy, was I in for a rude awakeningbecause that was absolutely *not* my experience.

I did manage to work out at least three to four times a month during pregnancy but my diet was pure trash. I quickly fell into the eating-for-two mentality. I thought I could just splurge and eat whatever I wanted. I had my baby on September 13, 2018.

I weighed 252 pounds after I had my son. I knew I wanted to lose the pregnancy weight. But at first, I fell back into the trap of making excuses. Friends and acquaintances would tell me things like, "Oh, if you are breastfeeding you can still eat whatever. It just falls off!" I would listen without questioning because it sounded easy.

I ate whatever I wanted, I didnt meal prep, and I was dealing with a lot of change being a first-time mom. I was not happy with how I looked even though I felt like the same person on the inside.

The next time I weighed myself wasn't until December 10, 2018, and I was at 243 pounds. I had lost some weight, but I knew I needed to come up with a real plan to get down to business and return to a body I felt like myself in.

I kept working out but not consistently, and my diet was still not up to par. It took me a while to find a plan that made sense for me, but eventually the Whole30 plan sort of fell onto my radar right when I needed it.

I did some research on Whole30 after stumbling upon it online and decided to document my journey so that I could hopefully inspire others, and also to remind myself to keep pushing forward. I started my first round of Whole30 on February 17, 2019.

I had to mentally prepare myself by reading the books and creating a meal plan ahead of time so that I would successfully complete a round Whole30. I knew the plan was very strictit's essentially an elimination diet that cuts out grains, sugar, and dairyso I wanted to go into it with contingency plans. But Whole30 has worked so well for me.

I didnt even lose that much weight that first round! I started Whole30 when I was 230 pounds and ended up losing only 5 pounds. And for a quick second, I almost felt upset by the numbers, but then I realized that I felt amazing and I could see the results in my before-and-after pictures. It lit a fire in me and gave me the tools I needed to eat clean and practice discipline long term.

Walking soon enough turned into me wanting to try to doing much tougher stuff (I'm competitive even with myself!). I remember trying to do a jump-rope workout with double-unders, and I was quickly humbled. I had to go back to doing single-under jump ropes. I wasnt seeing progress, so I changed up my cardio. I ran my first mile on January 19, 2019, clocking in at 17:26.

I realized then that I had a ways to go with my fitness. I eventually signed up for a program called Street Parking because I was not ready to jump right back into a CrossFit box. Because I am a very competitive person, I didnt want to go back until I built up some type of strength. I also joined a cycle studio for one month, and that help me out tremendously because I enjoyed it so much that it made me want to keep going back.

In July 2019, I joined Strong Fitness in Dallas, and Im absolutely in love with it. Im back to going into the gym at least four times a week and Im starting to incorporate even more running. Im proud to say my mile time is now at 13:23 (!). I have a long way to go, but I am so happy with what I have already achieved.

I have to find types of exercise that I actually enjoy doing. For me, anything CrossFit or any cycle studio keeps me going when it comes to working out. A lot of people who approach me and ask about how I stay motivated to go to the gym every day, and I tell them that I love lifting as well as the happy, satisfied feeling I have after a workout.

My husband even knows that if I dont work out, my day is thrown off. So go out and try different studios in your area, and I promise you that you will find something you enjoyand a tribe that will hold you accountable.

The truth is, there are going to be sacrifices that you have to make to lose weight. But the results make it so worth it.

For instance, I wake up before everyone in my home every day and Im at the gym by 5 oclock in the morning. I then have to get myself and my little one ready for the day. I admit, its a lot of work. Its not just the working out, but the meal prepping too. I just say to everyone who asks that you must make your health a priority. That's it.

I'm also a big fan of treating yourself as you go after your goals. Buy new workout gear. Pay for a class you love. You will feel like a new woman, and it will help you feel good about yourself as you work out.

I definitely know that throughout my next pregnancy, Im going to keep up with this lifestyle that I am thriving in. This journey has helped me find my purpose.

I didnt want to stay where I was, in a place where I didnt feel so great physically. I wanted to be able to keep up with my baby and lift heavy weights again. Once I showed up for myself, everything fell in place.

But at first, I also wanted things to happen fast and quickly realized that I just needed to be patient to get to where I wanted to go. My journey has changed and is still changing my life for the better. Im finally stepping out of my comfort zone and making moves so that I can start a career in the fitness industry as a personal trainer.

To everyone: Become your own permission slip and do what makes you happy. You got this.

For more amazing beauty, fitness, and weight loss transformations, check out the rest of our Transformations Week collection.

Read this article:
'I Did Whole30 After Having My Son And Got My Body And CrossFit Strength Back' - Women's Health

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When Saurav Kumar Panda couldn't compete in a marathon, he realised he needed to pay attention to his health and lose weight. To know how he did it, read his transformation story below:Name: Saurav Kumar PandaOccupation: Strategy AnalystAge: 29 years

Height:5 feet 8 inches

City: Bangalore

Highest weight recorded: 91 kilos

Weight lost: 16 kilos

Duration it took me to lose weight: 5 months

The turning point: I always wanted to be lean and muscular but couldn't keep track of my fitness levels. Soon enough, the sedentary lifestyle made me put on the kilos at a rapid pace. I tried to run the TCS marathon in 2019 and I was barely able to finish the 5km mini-marathon run (timing lagged too). I actually felt that I waa aging too fast because of my health. That was the time I decided to make the necessary changes.

My breakfast: This is generally my post-workout meal, and hence it comprises whey protein shake (1 scoop whey protein, 1 banana, 200 ml skimmed milk, one-ounce almonds, some dried cranberries, and cinnamon powder).

Sometimes, I eat a bowl of fruits, nuts, and seeds with whey protein (mixed in water). This helps me maintain a healthy mix of protein, carbs, and fats.

My lunch: 1 bowl of daal (or rajma or channa) with 2 chapatis.

Evening Snack: Coffee and boiled eggs or roasted peanuts.

My dinner: I take a minimal-carb meal at night. Omelette/boiled eggs/scrambled eggs (5 egg whites + 1 whole egg) and vegetable salad to match up the fiber intake.

Pre-workout meal: I work out on an empty stomach.Post-workout meal: Same as my breakfast

I indulge in: I go for 1 very high carb day a week. This helps me maintain the glycogen level and perform better at the gym. Since I do not eat rice and sweets on regular days, my cheat meals are mostly biryanis, burgers, and gulab jamun.

My workout: I work out for six days a week. It comprises of 45 minutes of dedicated weight training and 10 minutes of post-workout cardio/abs training for 5 days and, one day of dedicated 35 minutes cardio and 15 minutes abs training.

Low-calorie recipes I swear by: Homemade tava chicken and tava fish and desserts like fruit shakes and parfaits.

Fitness secrets I unveiled: Weight loss (or fat loss) is mainly done in the kitchen. Training is important for sure but if one does not change his/her lifestyle and eating habits, weight loss can be a lost cause. With small tweaks to your lifestyle and nutritional knowledge, one can make huge changes.

Weight training is also important. It helps in achieving a systematic weight loss. Once things are in place, consistency is the key.

How do I stay motivated: My motivation is the person standing on the other side of the mirror every morning. When I see that person making progress, it is what keeps me going.

How do you ensure you dont lose focus? I have divided my transformation into stages. That helps me to stay focused and work towards it. One can create a goal-based approach and stick to them. Some examples could be 'lose x kgs' or 'drop y% body fat'. You can also choose to work on a long term goal.

In our sedentary lifestyle, at least an hour of intense physical activity is very much required to stay fit and disease-free.

Whats the most difficult part of being overweight? Weight problems took a toll on my health. I was less agile than before, could not focus well, sweat more and used to run out of breath even while performing small talks or walks. I lived in the constant fear of developing chronic diseases like cholesterol, diabetes and blood pressure shoot up.

What shape do you see yourself 10 years down the line? I would like to see myself with similar energy, focus, and fitness while maintaining a lean look.What are the lifestyle changes you made? There are quite a few:- Drink 3.5-4 liters of water daily- No or minimal carbs at night (this solves half of the problems)- Keeping a track of my caloric intake (it is important to maintain a caloric deficit in order to lose fat)

More here:
Weight loss story: This guy shed 16 kilos in 5 months. Here is his diet and workout - Times of India

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