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Now that 2020 has arrived and youre done with partying and binge-eating, were sure youre thinking of the best way to lose the holiday weight. You might also have made a New Year's resolution to get fitter and maintain better diet practices. If you have, then suggestions made by a recent study may be of great interest to you.

The study, done by neuroscientist Mark Mattson, and published inThe New England Journal of Medicine, suggests that triggering the metabolic switch in the body through intermittent fasting, frequently and for longer durations, can benefit your health in many ways - starting with shedding the extra kilos.

Metabolic switching is one of the key factors behind evolution, Mattson claims. Individuals who thrived despite long durations of food scarcity that is, their brain and body function improved when they fasted were more successful at surviving. During a period of food scarcity or fasting, the metabolism of the body switches: the cells break down the easily accessible stores of sugar or glucose and fat to get fuel.

If paired with exercise or physical activity, this metabolic switching results in the depletion of glycogen stores in the liver and fatty acids from adipose cells. Whats more, it also triggers autophagy, which is the bodys way of flushing out damaged cells which can be replaced by newer and healthier ones. This replacement happens when the period of fasting is over and the body goes through a recovery period by eating, resting and sleeping.

Sounds familiar? Intermittent fasting, a type of diet where the body is put in fasting mode for a particular period and then in recovery mode for a fixed duration, depends exclusively on triggering the metabolic switch.

Also read:12 diets India tried in 2019

The way metabolic switching works is very simple, but if you have a sedentary lifestyle then the switch can never be triggered, no matter how long you fast for. The period of fasting has to be paired with physical exercise or activity so that your metabolism actually switches and starts to break down the stored fats and glucose in the body.

The benefits you can reap from metabolic switching are many, and not limited to weight loss. Mattson claims that apart from regulating blood sugar levels, cholesterol levels and blood pressure, metabolic switching also suppresses inflammation, reduces the resting heart rate, builds resistance to stress and improves brain health (especially memory and cognitive function). So giving intermittent fasting a try might just be what you need to do to maintain a healthy lifestyle.

The biggest issue people face when going on an intermittent fasting diet is dealing with the hunger pangs. Intermittent fasting can be done in two ways: first, you have a daily time-restricted feeding type, where you eat for 6-8 hours in a day and fast for the remaining period. Second, the 5:2 type involves eating a normally for five days and tiny meals on the remaining two days in the week.

Admittedly both can be difficult to adapt to, especially if you are used to eating three meals a day interspersed with snacks and junk food. Here are some things you should keep in mind before you start an intermittent fasting diet to trigger metabolic switching properly:

Also read:Hangry is now a commonly-used term is it real? What does it actually mean?

For more on this topic, please read our articles onHow to lose weight fast, and safely.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Jan 04, 2020 21:08:55 IST

Tags : Better Metabolism, How To Do Intermittent Fasting, How To Increase Your Metabolism, Intermittent Fasting, Intermittent Fasting Method, Lose Weight, Metabolic Switching, NewsTracker, Weight Loss

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Metabolic switching may be the key to weight loss and good health - Firstpost

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We know that erratic eating patterns, shift work and modern day eating habits like get up and go breakfasts and midnight snacks can contribute to obesity, diabetes and heart disease. In complete contrast, those who manage to have their breakfast, lunch, dinner and any other snacks in between, within a 10-hour window, are more likely to lose weight and improve their blood pressure (BP), blood sugar and cholesterol levels, a new study has found.

The study was conducted by researchers from the Salk Institute in La Jolla (US) and published in the journal Cell Metabolism. Participants in the study were asked to undergo a regimen called time-restricted eating which is a variation of the now widely popular method of intermittent fasting.

Those fasting intermittently, to either lose weight or improve health, follow a diet that mimics fasting for a day or more, every week or month, whereas time-restricted eating limits a person to consuming all the daily calories in a relatively narrow window. Research indicates that time-restricted eating, practised daily, can widen the period during which our bodys major visceral organs are put into a state of rest and recovery.

Unlike counting calories, time-restricted eating is a simple dietary intervention to incorporate, and we found that participants were able to keep the eating schedule, said Dr Satchidananda Panda, co-author and professor at Salks Regulatory Biology Laboratory.

In an earlier study published by the Salk team, researchers suggested that time-restricted eating supports an individuals circadian rhythms and can maximise health benefits. Circadian rhythms are the 24-hour cycles of biological processes that affect nearly every cell in the body. Increasingly, scientists are finding that erratic eating patterns can disrupt this system and increase the risk of diabetes and other metabolic disorders with such symptoms as increased abdominal fat, abnormal cholesterol or triglycerides and high BP and blood sugar levels.

For the study, Dr Panda and his colleagues measured the results of 19 participants who completed their eating during a 10-hour window every day for 12 weeks. The participants were allowed to choose their own 10-hour window and could vary it slightly, if they had an early breakfast one day or a late dinner on another.

All participants had a condition known as metabolic syndrome, sometimes known as pre-diabetes, which makes a person five times more likely to develop type-2 diabetes. The condition is diagnosed when a patient tests positive for three or more conditions - obesity, high BP, problematic cholesterol, impaired metabolic function and excessive waist circumference (indicator of abdominal fat).

Eating and drinking everything (except water) within a consistent 10-hour window allows your body to rest and restore for 14 hours at night. Your body can also anticipate when you will eat so it can prepare to optimise metabolism, explained Dr Emily Manoogian, co-author and post-doctoral fellow at Dr Pandas lab.

After limiting their intake for a restricted period daily, participants experienced a reduced calorie intake by almost 9%, lost an average of 3% of their body weight and reported more restful sleep. None of the participants reported any adverse effects during the intervention. In order to reduce food intake to the 10-hour window, most participants delayed their first meal and advanced their last meal each day, to ensure that no meals were skipped.

Researchers also found that, overall, participants experienced improved sleep as well as a 3%-4% reduction in body weight, body mass index, abdominal fat and waist circumference. Major risk factors for heart disease were diminished as participants showed reduced BP and total cholesterol. Blood sugar levels and insulin levels also showed a trend toward improvement.

It is important to note that these changes came about without any increase in participants physical activity and the improvements did not rise or fall with changes in weight. Time-restricted eating did induce weight loss which, typically, improves many bodily functions. But it appeared to effect key changes in direct ways, rather than just by helping participants lose weight.

Metabolism is closely linked with circadian rhythms, and knowing this, we were able to develop an intervention to help patients with metabolic syndrome without decreasing calories or increasing physical exercise. If we can optimise circadian rhythms then we might be able to optimise the metabolic system. said Dr Pam Taub, co-author and cardiologist at UC San Diego Health.

Adapting this 10-hour time-restricted eating is an easy and cost-effective method for reducing symptoms of metabolic syndrome and improving health, adds Dr Panda. By delaying the onset of diabetes by even one year in a million people with pre-diabetes, the intervention could save roughly 9.6 billion dollars in health care costs.

Readers should take note that none of these findings can be considered conclusive as the research was conducted with only 19 participants and no control group. Instead, the results of this study lay the foundation for further research to be conducted. The team from Salk Institute is currently conducting a clinical trial to examine the benefits of time-restricted eating in a larger group of more than 100 participants with metabolic syndrome. While studying benefits of time-restricted eating, the study hopes to also look at risks for people who prolong their fasts in a bid to gain more benefits.

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Diet plus exercise equals the key equation to stay in a caloric deficit and, therefore, to lose weight. You can try losing weight without exercise, but working out will help preserve your muscle mass and keep your metabolism up. Likewise, if you tried to maintain your caloric deficit through workouts alone, it would be incredibly difficult, as experts have explained to us in the past.

Registered dietitian and NASM-certified personal trainer Alix Turoff, MS, knows that finding the right workout and eating plan for weight loss is easier said than done; results are different for everyone. Plus, there are other factors that come into play like genetics, as well as stress levels and sleep.

Alix, whom we've interviewed in the past, posted the Instagram seen here to indicate that oftentimes people tend to focus on everything on the left to lose weight intermittent fasting or keto, fasted cardio, or even apple cider vinegar. While some of these can absolutely work she pointed to intermittent fasting, as an example it isn't sustainable for everyone and it's not actually necessary to see results.

Alix told POPSUGAR via email that the main point of that post was to indicate that the only thing required for weight loss is a caloric deficit. "For some people, intermittent fasting can help them achieve a caloric deficit more easily," she explained. "It creates rules and some people do well with that. For other people, stressing about intermittent fasting can actually make matters worse."

Keto too, Alix said, can yield results. "That said, it does require a very controlled carbohydrate intake, and for most people, that's not going to be sustainable long term," she explained, adding that keto is also much different from just a low-carb diet because you need to be strict about eating precise carbs and protein. She explained, "Protein can be converted into glucose, which could take the body out of ketosis. So to really get in to ketosis, you won't be able to have an off day or a day where you eat some extra fruit, which makes it very hard to be flexible."

While Alix has recommended the keto diet for people with uncontrolled blood sugars, she typically doesn't advocate for cutting out specific foods to lose weight, but rather limiting them. Plus, while intermittent fasting, for instance, does work for some people, other things on the left side of the graphic she shared, such as supplements or adaptogens, "really have no research to support their use in weight loss," she noted. And, Alix wrote in her Instagram caption that oftentimes people don't even have the fat-loss basics down before they try those left-side strategies.

Alix told POPSUGAR that these fat-loss basics begin with understanding calories and macronutrients. If you skip that part, you won't learn how to balance your food, she said. Here's how to calculate how many calories you should be eating in a day for a healthy caloric deficit. And, here's one way to calculate macros for weight loss. She said you should also look at your exercise routine, too here's a four-week workout plan for weight loss but try to pick workouts you enjoy since that's what you are more likely to stick with. And, you should be focused on your sleep, mood, and relationships, Alix said. "If you're on a diet and you're losing weight, but your sleep is terrible or you're in a bad mood all the time, it doesn't matter how much weight you're losing because you're prioritizing weight loss over general health," she stated.

Alix concluded in her post that you should focus on the big picture, and get the basics down first. Then, you can experiment and see how you feel. As the graphic she made states, she wants people to find a way to eat in a caloric deficit while still choosing nutrient-dense foods that don't sacrifice what these people actually want to eat. Diets may work, but relying on something that isn't sustainable in the long run isn't sufficient for long-term weight loss.

Alix told POPSUGAR that working with a registered dietitian, if possible, can help you make sound decisions about what lifestyle changes are right for you. It's important, too, even without a dietitian, to be honest with yourself. "If you find yourself starting and stopping or getting on and off track, it's time to look at why that's happening," Alix said. "Does the diet cut out foods that you love? Is it too restrictive? Are you trying to be so 'perfect,' and then having it backfire?"

Alix continued on to say that slow and steady wins the race when it comes to weight loss. That's why it's important to be realistic with your expectations. "Healthy weight loss might be anywhere from half a pound to two pounds per week, depending no how much weight you have to lose," she said. So, if a diet promises you'll lose weight faster than that, it's a red flag.

An effective weight-loss regimen that's safe won't jeopardize your mental health, Alix noted in the graphic and further told POPSUGAR. Here's how to tell if a diet is affecting your mental health, according to Alix:

Lastly, Alix wants you to unfollow anyone who promotes unhealthy ways to lose weight. "Remember that anyone can call themselves a nutritionist," she said. "Sure, there are some non-RDs that are great sources of information, but I would be very careful about who you follow." She continued on to say that you should look into their education and credentials, and you should question everything. (Here's a good place to start for creditable sources.)

"Understand that there are NO QUICK FIXES," Alix wrote to POPSUGAR via email (we're a big fan of the all caps she used here). "If there were, I'd be doing it. There's no one diet that works for everyone, so if someone is claiming that they have the answer for everyone, run the other way!" Remember all of this, and for more on strategies to lose weight, here's our expert-approved guide.

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An RD Says Diets Like Keto and IF Aren't Necessary to Healthily Lose Weight Here's Why - POPSUGAR

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Muhammad Syafiq Adnan / EyeEmGetty Images

With much talk of New Year being a time to lose weight, you may be feeling a little confused if your goal is to gain weight - and do it healthily. Gaining weight can be a difficult experience in terms of both physical and mental health, particularly if youre aiming to increase your BMI following a traumatic experience or eating disorder.

Many individuals struggle with gaining weight because culturally there is so much emphasis on thinness as the ideal that we should all be working towards, Uxshely Carcamo, owner of The Food Psychology Clinic told Cosmopolitan. But you absolutely can gain weight in a healthy way with the right guidance. We spoke to the experts to find out what you should be focused on.

Weight naturally fluctuates, but being vastly underweight as an adult can have serious health consequences. Weight is generally measured as being healthy via your BMI, but if you suspect that youre underweight you should book an appointment with your GP to discuss further.

Being underweight from eating less than your body needs can lead to reduced fertility and irregular or missed periods, Dr Sally Norton, an NHS weight consultant surgeon tells Cosmopolitan. It can lead to weakness, shortness of breath, poor sleep, a lowered immune system or weak bones. And it can contribute to poor mental health, low concentration and more."

Anna Bizon / EyeEmGetty Images

For a number of reasons, you should see your doctor first before deciding to lose weight.

Dealing with any underlying cause such as thyroid disease, tackling stress or getting support with severe grief or eating disorders is the first place to start, says Dr Sally. But then you need to think about how to gain back your weight in a healthy way. And simply filling up with calories from high-sugar, high-fat processed food isnt the way to go. Yes, you may put on weight but it will be mainly fat that wont improve your health much, if at all.

So while the odd pizza and chocolate indulgence is fine, its important to also make sure youre eating healthily - even when trying to gain weight.

Your body needs to replenish with nutrients, protein and healthy fats. Not only will these increase your weight, but they will fire up your brain again, boost your mood and positivity, strengthen bones and immunity and give a whole host of other benefits. Sally recommends adding the following foods into your diet, depending on your personal requirements:

"And couple your healthy-eating regime with some strength training to build weakened muscles and keep you toned as you gain weight," she adds.

"Remember, whether you are trying to lose weight or gain weight it is important not to focus solely on calories though many of us think that calories are the only thing worth counting!"

Both losing and gaining weight can be a struggle for the mind, but with constant messaging - especially around the new year - that slimming down is the answer to your happiness, it can be extremely difficult to purposely put on pounds.

Food psychologist Uxshely explains: "I work with many people that know logically and rationally that they need to put on weight, however they find it difficult to force themselves to eat more.

"Firstly, this is because they have just fallen into the habit of under-eating and restricting their food intake and this restriction can make them feel more in control. Secondly, there can be a fear that gaining weight will make them less attractive or will make them lose their identity. Thirdly, not eating (just like eating) is actually a coping mechanism too - some people cope with things like stress and emotions by not eating - so forcing somebody to eat can be a way of taking away the only coping mechanism that they know."

"It's important to start finding pleasure in food again"

If that sounds familiar, Uxhshely explains that it's important to constantly bring the focus back to you. "When I am working with someone that needs to gain weight, I work with them to establish why they want to or need to put on weight - often looking into the future and what they want for themselves long-term. It could be that their low weight has affected their menstrual cycle and yet they know that in the future they want to have children. Or it could be that they love dancing or a sport and their low weight and lack of energy means that they aren't performing at their best.

"It's also important to establish a regular pattern of eating and new habits around food. Ensuring that the individual eats regularly - even though they do not feel hungry - is really key. A lot of my clients tell me that they do not want to eat because they do not feel hungry. However, often they do not feel hungry because they are just not in the habit of eating at certain times of the day. Our body loves routine - and to gain weight an individual needs to establish a routine of eating more regularly even if they are not hungry. This is why concepts such as "intuitive eating" can be very dangerous for some individuals - this encourages individuals to respond to their natural hunger cues - however for most people our hunger is triggered by habitual patterns of eating - so we just feel hungry at the same time as we did the previous day typically."

"It's important to start finding pleasure in food again," says Uxhsely. "Whilst I would never recommend just eating highly processed and sugary foods - I would encourage an individual to think about nourishing dishes that they also enjoy. It is much easier to eat more when the food an individual is eating is something that they really enjoy. It can also be helpful to add in more unsaturated fats into the diet e.g. peanut butter, olive oil, nuts, seeds etc. are all calorie dense foods that can help an individual to gain weight without leaving them feeling too full."

Here's to a healthy new year.

Follow Abbi on Instagram.

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Marc Saltzman, Special to USA TODAY Published 7:00 a.m. ET Jan. 5, 2020 | Updated 10:23 a.m. ET Jan. 5, 2020

With the start of a new year perhaps youre resolved to improve yourself.

If one of your goalsto lose weight especially after an indulgent holiday season or to improve fitness, relatively inexpensive activity trackers might give you the support and the kick in the pants you need to get moving.

These fitness bands count your steps, stairs climbed, total distance traveled, and estimated calories burned. Many can also monitor your heart rate measured in beats per minuteand capture sleep information, too. Most of these devices show you data on a small screen, as well as on a companion app on your smartphone, for a deeper dive into the information.

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Apple Watch Series 3 (from $199) is a smartwatch packed with fitness features including Siri voice support.(Photo: Apple Inc.)

Smartwatches can also capture exercise data, of course, and do much more. Starting at about $80 for an activity tracker and about $200 for a smartwatch, its a good time to invest in one today with recommended features to look for highlighted below but you can also expect this space to mature over the coming years.

The biggest impact on the fitness tracker and wearable market will be the launching of 5G technologies, predicts Alex Paskoff, senior vice president and managing director of mobility at Ingram Micro Commerce & Lifecycle Services, the worlds largest distributor of tech products. Wearables will be able to capture and process rich data in real-time with nearly zero latency.

Paskoff cites an industry report by Tractica, which predicts the wearable device market is expected to nearly quadruple by 2022 to 430 million units worldwide. In a separate report, research and consulting firmGlobalData forecasts global wearable technology revenues to more grow from nearly $23 billion in 2018 to $54 billion by 2023.

Thisremarkable growth, Paskoff said, may also fuel health applications, and not just fitness ones. Real-time data connectivity will enable wearable devices to capture patient data, allowing physicians to remotely deliver a diagnosis," he said.

If patients can provide their vital signs remotely, such as blood pressure and heart rate, healthcare costs should be lower for patients and healthcare providers alike, Paskoffsaid. Billions of dollars could be cut from the ecosystem.

Comfort andstyle: Even if your fitness device has a long laundry list of features, youre not going to want to wear it if it doesnt look good or isnt comfortable (or both). If youre buying one at retail, try it on first. See how it feels. Do you like the design? Is the display large enough to read comfortably? Does it let you change clock faces to suit your style? Is there support for multiple bands, in case you want a colorful silicone one for sweating while working out but a leather or stainless-steel option for going out on the town?

GPS and automatic exercise recognition: Some activity trackers, like the Fitbit Inspire HR ($79) can automatically recognize workouts such as walks, runs, swims, bike rides, yoga, and more and segregate them for you in the Fitbit app. You can often set a goal per workout and get real-time stats on your exercise.

If your fitness tracker or smartwatch does not have a built-in GPS chip, many still show you speed and mileage info via your phones GPS (when it's nearby). If GPS is important to you, you might want to consider a smartwatch, like Apple Watch Series 3 (from $199), over an activity tracker.

The Fitbit Versa 2 ($179) is more of a smartwatch than a straightforward activity tracker.(Photo: Fitbit, Inc.)

Notifications, voice support: While it costs a little more for activity trackers to show you smartphone notifications on your wrist such as whos calling, texting, calendar appointments and more its a nice feature to have since you can glance down while exercising to glean some information (though most require your smartphone to be nearby). Some may also show you weather info, social media posts, and music (which you can control remotely or even store on the device itself). The Fitbit Versa 2 ($179) also includes built-in Amazon Alexa voice support.

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Garmins vvosmart 4 Activity Tracker + Heart Rate ($99).(Photo: Garmin Ltd.)

Battery life, waterproof: While not the sexiest of features, battery life is important so you dont have to remember to charge it every night not to mention it could be frustrating if the tracker dies during a workout. Samsungs Galaxy Fit Activity Tracker + Heart Rate ($79) doesnt offer advanced features but has an attractive full color AMOLED display and offers a week of battery life between charges.

Garmins vvosmart 4 Activity Tracker + Heart Rate ($99) is another seven-day workhorse(excluding sleep tracking)and is safe for swimming and showering, too. A waterproof tracker is important if you want to capture your swimming data or often jog in the rain. Read what the device is capable of before you buy. The Fitbit Versa 2 is water resistant to 50 meters.

Other features that might be important to you include community support (as extra motivation, perhaps), advanced sleep analysis and reports, guided breathing sessions, and the ability to load up a credit or debit card and tap your device to buy something at retail.

Follow Marc on Twitter: @marc_saltzman. Email him or subscribe to his Tech It Out podcast at http://www.marcsaltzman.com.

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Celebrities and high-profile people in the spotlight are consistently trying to maintain their image and adhere to a standard that they should be a reincarnation of Adonis, himself. Many times, this results in an unhealthy lifestyle and raises concerns amongst fans, and rightfully so.

However, it's not beyond the spectrum that these A-listers are also people, just like the rest of us. Sometimes, they want to lose weight for their own purposes of feeling good and being happy with themselves. This latter case seems to be the goal that the grammy award-winning singer, Adele, has chosen to pursue.

Throughout her career, her weight has always been a topic of discussion, but as she's steadily lost weight, especially following her recent divorce in September, fans have become increasingly alarmed. Even worse, people on social media that have complimented her transition have been shamed for promoting a 'fat-phobia' agenda.

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Adele's Weight Loss Journey and Why It's Creating Backlash on Social Media - The Blast

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Physical transformations are very much a part of the movie experience for actors. It's not uncommon for an actor to gain or lose weight or do other modifications to their appearance in order to bring a character to life on screen. This is especially true when it comes to Joaquin Phoenix's portrayal of Arthur Fleck in Todd Phillips' Joker. The actor notably lost a significant amount of weight in order to play the very thin would-be comedian who ultimately becomes the Joker, but how Phoenix did it may not have been the healthiest way of going about it and could be considered downright scary.

According to Phillips, who talks about Phoenix's transformation on the upcoming Blu-ray of Joker (via CinemaBlend,) Phoenix eschewed the help of a professional nutritionist to help guide him through his ultimately 52 pound weight loss and came up with his own plan: a solitary apple per day. More than that, he did it in a frighteningly short amount of time, just a few months.

"It was already like June and he hadn't started [losing weight] and we start shooting in September. And he's like, 180 pounds. He wasn't fat but we're talking about getting to 125 pounds," Phillips said. "And he goes 'I got it, I got it.' I go 'You know we can hire a guy. I got this thing, this woman who's a nutritionist, you might wanna...' 'No, no, that's not how I do it.' I go 'How do you do it?' He goes 'I just stop eating and I starve myself.' He just ate an apple a day for the whole summer."

An apple of day for roughly three months is certainly not likely to be a doctor-approved and safe way of losing weight, but it's also possible that it's a bit of an exaggeration. Phoenix himself told Access Hollywood last September that his diet included more than just apples and he also insisted that he had worked closely with a medical professional during the process as it's something he's done before.

"It wasn't an apple a day. No, you've also got lettuce and steamed green beans," Phoenix said. "It's something I've done before and you work with a doctor regimented and overseen and safe."

However Phoenix actually pulled off the major weight loss, it certainly paid off. The actor's overall performance as Arthur Fleck has been one of the most universally praised elements of Joker, one that's seen critical acclaim, earned awards nominations, and has even received high praise from his fellow actors, including American Horror Story star Kathy Bates who recently told Deadline about how she was inspired by it.

"Well, recently I saw an incredible performance by Joaquin Phoenix and as the Joker and it was electrifying and I had seen his work over the years but this was just astounding and in fact, I've gone back and watched it again and to see a performance like that inspires me to do better and to see what's possible," Bates said. "To see the kind of intricacy of work and the building of a character slowly over time and I mean this in the best way, the selfishness that it takes to create that kind of performance and it just inspires me not to get better, although that's part of it, but it makes me so happy that there's a performance like that out there that I know when I moved on from this earthly plane that the craft will be in the hands of someone like him and a lot of the younger people that are coming up. It makes me feel that the last 50 years have been worth it."

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January 1s arrival often is accompanied by steadfast New Years resolutions.

Among the top five again this year will be losing weight.

Chef Michael Gomez of Smith River is seizing on the year 2020 to zero in healthy eating. Like 20/20 vision, I want people to focus this year on what is really important for a healthier lifestyle, Gomez said.

He said hes worked in restaurants all his life, over the years feeding celebrities such as John Travolta, Steve McQueen, James Gardner and Ronald Regan.

That is, until he made a career change. I went from the stars to the bars, said Gomez.

He subsequently worked as a chef in the prison system for 28 years. On March 5, 1990, Gomez became one of the original employees when Pelican Bay State Prison opened north of Crescent City.

Pelican Bay was the first prison in the state to hire a nutritionist. So, I was around food 24/7, Gomez said.

And being around food had its downside. At one point, Gomez weighed 350 pounds, thanks to a genetic propensity toward obesity. His brother tried to address his extreme weight by having gastric bypass surgery, Gomez said, only to die seven days later from medical complications.

He said gastric bypass surgery and its reduced-diet requirements remains the No. 1 extreme weight-loss strategy, with a 75% success rate. Number 2 is Weight Watchers, followed by Jenny Craig and Keto.

Regardless of which diet individuals try, said Gomez, he suggests three steps: eat only when youre hungry, eat a balanced diet, and stop when you feel full.

Following those simple guidelines, Gomez said he lost 150 pounds and has kept it off for 20 years.

After retiring from Pelican Bay in 2017, he has brought his knowledge to young people, teaching kids how to cook through school district education programs. The district allowed me to let them cook in the school, then in their home, he said.

Through his youth cooking classes, Gomez began working with Sonny Baker, the SNAP Education program coordinator for the Del Norte County Department of Health and Human Services.

Her healthy-living programs, such as Food Smart, are taught by community members like Gomez, people she calls champions of change.

Baker said her programs are part of CalFresh Healthy Living, funded by the U.S. Department of Agriculture, with additional state and county financing.

Theyre based on American Dietary Guidelines promoting an overall healthy lifestyle, nutrition and physical activity.

One of the local initiatives were working with in the community is Champions for Change, (people) who demonstrate that healthy change is possible through their lifestyle changes, who overcome obstacles and struggles, using their stories and testimonies, Baker said.

We give people encouragement, motivation and inspiration that lead into changes.

She said one of the programs newest workshops is Food Smart, which tailors healthy tips and dietary guidelines to those who attend. The workshops are taught by 10 champions from the community - including Gomez.

The overall guidelines show anyone can practice lifestyle changes with built-in habits, such as reading labels, using recipes and networking with other community members resources.

Its about creating a community... Creating a healthy individual, creating a safe space to learn that addresses their needs and struggles. It helps them make the journey to good health because they are empowered.

Other champions for change involved in the countys workshops include Alexander Dairy, Rumiano Cheese Co. and the Open Door Community Health Center.

There are other people like us who are what we call healthy nuts. My goal is to be a healthy town, Gomez said.

He added that while Baker teaches knowledge, he teaches habits.

One habit hed like to see, especially in youth, is to give up soda pop.

What happens when you drink soda? Soda has 6 tablespoons of sugar in it. Every tablespoon of sugar kills 14,000 white blood cells.

When does the flu season start? October. Thats when we eat a lot of sugar, he said.

What Im teaching is not how to lose weight. The five leading diseases dont start with obesity. Its heart disease. Then colon and prostate and breast cancer. Then misdiagnoses. Diabetes and then obesity.

He said the greatest roadblock to weight loss is hormonal imbalance. So, he tailors his diets to the individuals needs.

What I teach, in general, is wellness. And once they understand the wellness of their bodies, then I teach hunger patterns.

Armed with his knowledge of food, Gomez provides specific healthy-living guidelines for whichever diet someone is on, be it Keto, gastric bypass surgery, Weight Watchers, Jenny Craig or others.

Gomez breaks down his healthy lifestyle guidelines to six key points:

1 - Eat only when youre hungry. You dont need to eat three square meals a day to sustain a healthy lifestyle or weight-loss program.

2 - Watch your portion size. Your stomach is a fuel tank, not a storage tank. Eat what gets burned up by daily activity, not in quantities that require long-term storage.

3 - Hang out with family and friends who also like to be healthy.

4 - Make time for some exercise. A healthy lifestyle is diet and exercise. Consider the benefits of low-impact water aerobics or swimming.

5 - Keep an eye out for club or community programs that can help your lifestyle change, such as Del Norte Countys Food Smarts.

6 - Make time for yourself. Dont get stuck in a rut at work or home. Let go of the daily grind and give more time for yourself.

The best way to help yourself to look good on the outside is focusing on how you feel on the inside, he said. Focus on helping yourself by saying, I care about what it takes to help myself.

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Here's an insider's look at those weight-loss resolutions - The Triplicate

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It does not matter what is to be blamed for the rapid weight gain, we can all agree that getting rid of those stubborn kilos can be taxing. When 29-year-old Manish Singh realised that his growing weight is preventing him from running the way he wanted to, he decided to do something about his growing weight. To know how he did it, read his inspiring weight loss story here.Name: Manish Singh

Occupation: Software Engineer

Age: 29 yearsHeight:5 feet 7 inches

City: Mumbai

Highest weight recorded: 78 kgsWeight lost: 10 kgsDuration it took me to lose weight: 2 months

The turning point: While I had always wanted to achieve a lean and muscular physique, it was heartbreaking when I was no longer able to run a 200-metre sprint. I also felt bloated and exhausted all the time. My weight had taken a toll on my confidence levels as well.

My breakfast: 1 cup of green tea and poha or oatmeal after 30 minutes

My lunch: Boiled green vegetables or grilled chicken with brown rice

My dinner: Two chapatis with a bowl of dal and then a portion of green salad

Pre-workout meal: I have 1 cup of black coffee an hour prior to my workout

Post-workout meal: Whey protein shakeI indulge in: I usually try to eat protein-rich food items. These include dishes made from chicken and fish.My workout: I usually work out for five days a week. I do 45 minutes of weight training and 10 minutes of HIIT.

Low-calorie recipes I swear by: I vouch on homemade tandoori chicken.

Fitness secrets I unveiled: I have realised that you should mix weight training with cardio to lose fat and build muscles rather just doing cardio.

How do I stay motivated? I always wanted to achieve my dream body and to look lean and muscular.How do you ensure you dont lose focus? I stayed right on the path of fitness and my weight loss journey by watching motivational videos of different bodybuilders. I know that the result cannot be achieved overnight and we have to give it ample time and stay dedicated.

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Weight loss story: This guy lost 10 kilos in just 2 months! His secret is really simple - Times of India

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CUMBERLAND West Virginia Attorney General Patrick Morrisey warned consumers to be cautious when evaluating ways to lose those extra pounds.

Who among us doesnt think about dropping a couple pounds at the beginning of a new year? Morrisey said. Those making New Years resolutions right now look at various types of weight loss products in an effort to drop 10, 15 or 20 pounds. When theyre doing that, consumers must take time and research their options to make sure they lose weight in a healthy, legitimate and financially smart way.

Consumers should avoid weight loss advertisements for miracle pills, creams or drinks, others that guarantee permanent weight loss without lifestyle changes and those that promise results without diet or exercise.

Some weight-loss products, many of which are imported and sold online, have been found to be tainted with ingredients that have serious side effects, such as heart problems and strokes. While many natural dietary supplements are safe, some have been found to contain hidden active ingredients contained in prescription drugs.

The U.S. Food & Drug Administration issued 19 public notifications for tainted weight loss products in 2019. That is up from 11 in 2017 and 18 in 2018.

Consumers should also be wary of free trials and should closely read terms and conditions for each offer. Some companies use free trials as an opportunity to sign up the consumer for additional products, which the consumer is billed for until cancellation.

The Attorney General also urged consumers to examine the fine print when considering gym memberships. Those looking to join a gym should visit the facility before doing so to see if its a good fit. They should carefully read every document before signing to ensure they know what theyre agreeing to and understand all the terms and conditions.

Businesses primarily involved in the selling of memberships that provide the members instruction in the program of physical exercise or provide the members use of its facilities are required to be registered with the Attorney Generals Office.

Consumers with questions or who believe they have been the victim of a weight loss scam can contact the Attorney Generals Consumer Protection Division at 800-368-8808or visit http://www.wvago.gov.

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Attorney general: Be wary of weight loss products - Cumberland Times-News

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