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On a drizzly day last week, AARP celebrated the opening of a tiny, but mighty senior fitness area on San Antonios South Side.

Its on the grounds of Normoyle Park, which is tucked into a low-income neighborhood off of Zarzamora Street alongside a community center that offers senior programs.

The city park features a childrens playground, picnic tables, an outdoor pool and a skate ramp that can be used by other wheeled vehicles, among other amenities.

Now it has an AARP-sponsored FitLot pad that features stationary fitness equipment geared to senior citizens. FitLot is a New Orleans-based nonprofit that creates and equips outdoor spaces for use by people with wide-ranging fitness levels and abilities.

Normoyle sits in a predominantly Mexican American neighborhood that has traditionally been under served and includes a fair share of 50-plus residents dealing with preventable illnesses.

For AARP, the national organization that advocates for middle-aged and elderly Americans, all these characteristics fit its own check list for the new initiative: FitLots in all 50 states, Puerto Rico, the District of Columbia and the Virgin Islands.

AARP picked San Antonio for its Texas site, the groups 15th FitLot for 2019. It will build 21 more in 2020, and the final 17 in 2021. Each will get multiyear grants to launch the fitness sites with trainer-led classes.

Officials wouldnt say what each FitLot costs, only that its investment will allow San Antonio to hold a minimum of 54 classes each year for several years.

The outdoor, canopy-covered exercise spot is open for business and promotes movement thats safe on joints, builds core strength and increases flexibility. Its a Christmas gift to South Side seniors who cant afford to buy such equipment to use in their home or to join a gym.

With each elliptical machine AARP places throughout the country, it hopes to encourage seniors living nearby to keep moving and improving their physical and mental health, which curtails isolation and depression that can impact disease.

This one effort, or 53 of them, wont cover the sizable U.S. population block at risk, of course. The number of people in the United States 65 and up will double from about 52 million to 95 million in 2060.

Life expectancy gains are still high but slowing; and the best educated will outlive poorer, less-educated Americans.

Data has prompted experts to say that better health outcomes may depend less on medical intervention than on policies that address healthcare access.

In the backdrop of all this are other challenges. Women arent necessarily living longer as the longevity gender gap is closing. The number of traditional family caregivers will shrink as marriages decline, divorce remains popular and fertility rates fall.

So, a lot of data is driving AARPs efforts, however modest.

Senior parks are an international trend. Theyre being called senior playgrounds for play and leisure. China is credited with the concept that has spread to Japan and parts of Europe. Some are known as nursing-care prevention parks.

Way to put it.

Morie Smile, vice president of AARPs office of community engagement, says the initiative was born of a challenge from CEO Jo Ann Jenkins to mark AARPs 60th anniversary. The goal was to add strong tangible value to a community, Smile said. The first FitLot was in St. Petersburg, Florida.

This lady wandered through, Smile recalled. She was a resident for over 40 years and had brought her children and grandchildren to the park. As Im talking to her, this young guy, probably all of 20, was running past and stopped to do a couple of chin ups.

It pretty much exemplified what we really hoped, she said. I love the parks and think that the United States is catching up to what we are seeing in Europe.

Perhaps some day senior playgrounds might become a real thing. No monkey bars, of course, but I can see the swings now.

Elaine Ayala is a columnist covering San Antonio and Bexar County. Read her on our free site, mySA.com, and on our subscriber site, ExpressNews.com. | eayala@express-news.net | Twitter: @ElaineAyala

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San Antonio gets AARPs only senior playground in the state - San Antonio Express-News

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AMHERST, Mass. Imagine the impact on first-year college student-athletes in highly competitive programs if you could teach them resilience if they learned skills to cope with high expectations, challenging academic courses, rigorous training and physical injuries, homesickness and even the stressors of life beyond college.

In newly published research, a unique and expanding program at the University of Massachusetts Amherst has been shown to improve decision-making and emotional awareness, lower perceived stress and build resilience among diverse and sometimes at-risk college athletes, according to survey data reported by the student participants, compared to a control group of student-athletes. Part of the research was supported by funding in 2017 from the National Collegiate Athletic Associations (NCAA) Innovations in Research and Practice Grant Program, which is designed to improve the psychosocial well-being and mental health of the student-athlete.

Participants gained skills key to victory on and off the field, including a sense of belonging, persistence, leadership and the ability to negotiate for the resources they need, says lead author Genevieve Chandler, a mental health nurse and UMass Amherst nursing professor who developed the innovative program from studying the effects of resilience for two decades.

The new study, published in the Journal of the American Psychiatric Nurses Association, focused on 47 first-year football players and 15 womens basketball players in Division 1 programs at UMass Amherst between 2016-2018. The participants were 18 or 19 years old; 66% were African American, and the rest were non-Hispanic white, with the exception of one Hispanic participant. The control group consisted of student-athletes who did not receive the training because they arrived later on campus.

Resilience the ability to persist through challenges and recover from adversity is no longer considered a character trait by researchers but a practiced interaction between person and environment, the study points out.

Negative thoughts stick to us like Velcro, Chandler explains. We have to train our brain to hang on to the positive things. We are experts in stress, so we need to practice building up the calm side of the brain, the focused side.

Chandler developed the resilience-building workshop as a one-credit academic course called Changing Minds, Changing Lives to address the predictable stresses students face as they adjust to college life especially those with a history of adverse childhood experiences (ACEs). ACEs emerging from a childs social experience within the family and community have a tremendous impact on future violence victimization and perpetration, and lifelong health and opportunity, according to the Centers for Disease Control and Prevention.

Initially offered to nursing students, Chandlers class caught the interest of psychiatric social worker Jim Helling, a UMass Center for Counseling and Psychological Health senior clinician who was then working in the Athletic Counseling Office. Helling thought that in a predominantly white university, black student-athletes in particular could benefit from a new kind of support system better suited to helping them cope with chronic stress exposure. We needed a new approach, a psychological wellness program that would be culturally resonant for students of color, Helling says. Ginnys work focuses on strengths, celebrates resilience and empowers black athletesto express themselves in their own voice. This modelhas beena game changer for our students.

Together, they began teaching the course to first-year football student-athletes, who in turn used their newly developed leadership skills to mentor high school football players in nearby Springfield.

In 2018, Chandler and Helling added basketball players, and interest has now spread across campus to target student groups facing particular stress, such as female and minority engineering students in a program traditionally dominated by white males. They have been featured at conferences and conducted resilience course trainings across the country so other educators can teach the curriculum.

Chandler points out that the 50% of study participants who reported ACEs showed greater increments of positive change in emotional awareness scales than participants without ACEs, illustrating the distinctive importance and benefits of resilience training for an at-risk group. An estimated 60% of the U.S. population has at least one ACE.

Id hope that its a class that everyone could take, honestly, says Caeleb Washington, a UMass Amherst defensive lineman from Melbourne, Fla., who took the resilience course and later served as a teaching assistant.

The course is interactive and experiential. The content focuses on what Chandler calls the ABCS: active coping, such as exercise or meditation; building strength by focusing on and advancing ones aptitudes rather than weaknesses; cognitive awareness, which involves being aware of automatic thinking; and garnering social support. To gain the neuroplastic benefits of repetitive practice, each class follows the same format. It begins with each individual describing a positive practice exercise they did as homework. Breathing exercises and yoga poses follow. Relevant research is presented and then students, as well as teachers, complete a five-minute, deeply personal writing reflection related to the research. The writing is read aloud, after which class members share feedback about what they found strong in the writing. Class ends with each participant sharing an affirmation, appreciation or appraisal about that days class.

This class has taught me how to breathe. It taught me about leadership and it taught me how to just stay calm, says UMass Amherst senior Vashnie Perry, a health administration major from the Atlanta area and co-captain of the womens basketball team. Its the best advice Ive had since Ive been in college.

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Training the Brain: Resilience Program Helps Student-Athletes Cope with Pressures and Adjust to College Life - UMass News and Media Relations

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The basics: I'm Nakeshia Thompson (@keeshnicoletv), 25, and I live in Austin, Texas, as an assistant property manager. After breaking my ankle at 240 pounds and losing some of my mobility, I realized I needed to make a change and overhauled my diet and fitness routine. I've lost 94 pounds.

Food was my comfort whenever I dealt with anything that was remotely emotional in my life. Whether I was feeling happy, sad, angry, or bored, I felt as if there wasnt an emotion that food couldnt fix.

My idea of a good time was being as sedentary as possible and loading up on delicious foods, rotating between salty, savory, and sweet. I hated the idea of working out because I viewed it as something I would never actually be able to master.

I would look at big, beautiful women on Instagram and think, maybe if I act like Im a proud, plus-size girl, Ill learn to be happy in the body Im in. But the truth of the matter was, I couldnt fool myself forever. Deep down, I hated the way I looked.

Things eventually got so bad that I would avoid the mirrors in my home and out in public so I wouldn't see how big I was getting. I even hid from taking full-body photos like it was the plague.

I had tried to lose weight a couple of times in the past, only to gain it back and then some. Obesity runs in my family, too, so I also carried the belief with me that I was destined to be overweight..forever.

Losing my mobility over the months that followed helped to bring into perspective just how completely out of shape I was and how little I would be able to do for myself if I ever lost my mobility permanently.

Even hopping on one leg to grab the remote felt like running a 10k to me. I flat out told my doctor that crutches would not be an option because I couldn't bare the weight of my own body. I vowed to myself that the minute I could stand on two feet again, I would begin to change my lifestyle and commit to losing weight.

As time progressed (and with clearance and guidance from my doctor), I was able to complete more treadmill and elliptical workouts. Once the number on the scale finally started to move, I became even more excited and began incorporating healthier snacks and home-cooked recipes into my diet, which ultimately helped kick my weight-loss journey into full effect.

Ive learned that the secret to losing weight and keeping it off is choosing a diet that youll be willing to stick to for the rest of your life. Diets that require extreme calorie restriction or completely cutting out an entire food group are almost certain to fail in the long run. I mean, who really could go for the rest of their life avoiding bread? Thats absurd to me.

So instead, I increased the amount of healthy food I was eating and decreased the less nutritious onessimple as that. Its okay to have a cupcake once in a while, I know. The point I try to make is to not over-indulge in those foods, but to treat myself here and there so I never feel deprived.

My "all the time" foods included fresh/frozen vegetables, water, lean meats, fresh fruits, plain yogurts, etc. My "sometimes" foods included chips, juice/soda/alcohol, sweets, fried foods, red meat, and others.

For me, sometimes meant about once every week or two, and all the time meant at any point during breakfast, lunch, as a snack, or dinner, every day. Thinking of food as part of these two categories allowed me to learn how to eat to livenot the other way around.

Also, it allowed chips and candies to become more of a treat for me, and I quickly grew to appreciate those foods much more than when I was eating them on the regular.

An important point here that I wish more women realized is that on the days when you do decide to have a slice of chocolate cake, if youve been working your butt off up to that point, you can't beat yourself up about it. Girl, close your eyes and savor every piece of that slice. Guilt-tripping yourself will only rob you of the pleasurable experience cake is designed to offer. As long as you pick right back up where you left off on your healthy lifestyle, your journey will still be right on track (trust me).

I've also learned how to savor a cheat meal, as opposed to a cheat day. Enjoying my favorite foods doesnt always have to end in a binge. Ive learned to enjoy one delicious meal without going overboard with breakfast, lunch, dinner, *and* snacks in between just because I feel like it.

I would walk until I started to work up a sweat and I could feel my heart beating at an uncomfortable, yet tolerable pace. From there, I began walking on an incline. Inclines turned into light jogs, and jogs turned into full-blown running. Now I run every day, sometimes indoors and other times outside. I also suffer from asthma, so running used to be *such* a struggle, but now I fight to push my pace on the regular.

In the past year or so Ive also been incorporating more strength exercises. Muscle mass helps to burn fat, so once Im done with a run I take about 10 to 20 minutes to lift dumbbells and perform a few bodyweight exercises such as lunges, push-ups, and crunches.

Not all victories are won on the scale, I realized. So I came up with other metrics to use for measuring my progress. Obsessing over my weight did nothing but make me lose confidence. Instead, I now put more emphasis on other types of measurements such as:

Using more than just my scale weight or waist inches as measurement has proved to be much more satisfying than throwing myself to the mercy of a scale each week.

No matter what the scale says, no matter how my clothes fit, no matter what the reflection in the mirror staring back at me looks like, choosing to keep going on this journey is the number one reason why Ive lost so much weight. I am a force to be reckoned with because I refused to give up on myself.

This journey is beyond worth it. I feel like Im living a new life in a new body. Losing weight has impacted so many other facets in my life outside of just getting better in the gym. My self-discipline is so much more refined in every aspect of my life, and it impacts the way I work, the way I do business, and even the way I treat others.

This journey has been long and hard, but to have it any other way would be to lose the magic of the process. As the J.Cole lyric goes, Theres beauty in the struggle."

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'I Started Rethinking Cheat Days And Got Into RunningAnd I've Lost 94 Pounds' - Women's Health

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Starting your day off with a healthy meal can be a key component in achieving sustainable weight loss. Specifically, incorporating high protein foods into your favorite breakfast recipes is an easy routine shift that could yield considerable weight loss results.

To make it easier for you to find flat-belly breakfast recipes, we collected four of our favorite morning meals that can help you lose weight fast.

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If you have a sweet tooth, this is an excellent healthy breakfast option for you. This gluten-free breakfast is high in protein and a healthy way to start your day, especially if you love the combination of chocolate and bananas

What You'll Need: chocolate whey protein, pancake flour, chia seeds, baking powder, eggs, banana, almond milk

Recipe: Dr. Axe

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If you need a quick breakfast before starting your day, this is a fantastic recipe that is healthy and easily customizable. Although oatmeal is delicious on its own, the egg adds necessary protein for a well-balanced breakfast. Choose either sweet or savory toppings depending on what you are craving.

What You'll Need: almond milk, old fashioned oats, egg, salt

Recipe: Nutrition Starring You

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If you're looking for a more savory breakfast option, this is another delicious recipe that will keep you full and prevent you from snacking before lunch. Summer Yule, RDN, explains, "This dish is low-calorie but high in protein and veggies, with enough fat to leave you feeling satisfied."

What You'll Need: eggs, cheese, olive oil, onion, sun-dried tomatoes, baby kale

Recipe: Summer Yule

Shutterstock

If you want to meal prep a healthy breakfast, this is a fantastic option that can incorporate protein and fruit into your diet. Combining protein, almonds, and cherries, this is a great recipe and easy way to add more nutrients into your diet first thing in the morning.

What You'll Need: rolled oats, vanilla protein powder, baking powder, cinnamon, bananas, vanilla extract, egg whites, almond milk, cherries, almonds

Recipe: Radical Strength

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4 Flat-Belly Breakfast Recipes You Should Try This Week For Weight Loss - SheFinds

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Time-restricted dieting can lead to weight loss, lower blood pressure - Tribune-Review

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The new low-carb SlimFast Advanced Nutrition Bananas & Cream shake is a lactose- and gluten-free meal replacement that also packs in 24 vital vitamins and minerals. The new flavor joins the other decadent flavors in the SlimFast Advanced Nutrition ready-to-drink line-up including Strawberries & Cream, Vanilla Cream, and Creamy Chocolate.

In addition to the ready-to-drink shakes, SlimFast Advanced Nutrition also offers two Smoothie Mixes to ensure you can customize your morning smoothie whenever you need, with Creamy Chocolate and Vanilla Cream.

SlimFast Advanced Nutrition products are available now at national retailers including Walmart, fine grocers like Publix, Kroger, Ahold, Wakefern, HyVee, and Meijer, and online at Amazon.com.

About SlimFastSlimFast was founded in 1977 to help Americans lose weight safely, reliably, deliciously, and with ease, thereby creating the meal-replacement shake category. To date, the SlimFast Plan can boast credit coast-to-coast and around the world, for helping millions to lose weight and keep it off. SlimFast has developed the following product lines: Original, Advanced Nutrition, Advanced Energy, Keto, and Diabetic Weight Loss. SlimFast can point to clinical trials, conducted by independent researchers that demonstrate proven and sustainable weight loss. SlimFast is based inPalm Beach Gardens, Fla.

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SlimFast Goes Bananas Adding To Its Advanced Nutrition Line With Exciting New Flavor: Bananas & Cream - PRNewswire

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As 2019 comes to a close, we're taking a look back at the biggest health and wellness trends this year.

From certain diets to specialized products, the year has brought a variety of buzzy wellness trends.

Not only headlines have held the names of these wellness trends, celebrity social media posts have also promoted certain diets.

The keto diet, for example, has gotten praise from "Jersey Shore" star Vinny Guadagnino, which he credits for losing 50 pounds. And although they never directly reference keto, Khloe Kardashian and Vanessa Hudgens both credit their weight loss to a high fat, low carb diet.

We've rounded up some of the biggest headline-making trends, in no particular order:

Veganism

Though vegan diets started creeping into the mainstream in the last couple of years, 2019 saw the biggest increase in vegan hype and headlines.

From plant-based fast food options becoming available across the country, like Burger King's Impossible Whopper, to articles on how to vegan-ize your Thanksgiving, this year has brought veganism to the forefront.

And it's not only fast food other industries are taking note too.

In September, Walt Disney World announced that it will begin offering hundreds of plant-based options for its park-goers at all of its major quick and table service restaurants. Vegan options are also coming to Disneyland in spring 2020.

Celebrities speaking up about veganism has also been prevalent this year, from Jaden Smith's ups and downs with the diet to pop newcomer Billie Eilish slamming Lady Gaga's meat dress.

Keto diet

Though the ketogenic diet has been around for a while, it was everywhere in 2019, from keto movie theater snacks to celebrity endorsements.

In the diet, carbs are ditched to make room for high-quality fats and proteins. After several days of strict adherence, the body pushes through a period of lethargy to arrive at ketosis. In this highly efficient metabolic state, you burn stored fat for fuel and those stubborn love handles finally fade away.

To enter ketosis, dieters need to be eating fewer than 50 grams of carbs a day for a few days while maintaining a diet that's high in fat.

Some celebrity endorsements include Vanessa Hudgens plugging the "perfect keto snack!!," on her Instagram April, which was a Slim Fast keto peanut butter cup.

Alicia Vikander's trainer says she got her "Tomb Raider" physique from seven months of hard training and adhering to the keto diet.

CBD oil

Cannabidiol, the popular hemp plant derivative marketed as a cure-all for just about any condition, has only been approved by federal regulators to treat some rare forms of epilepsy, but its popularity quickly grew in 2019.

In April 2019, there were 6.4 million CBD Google searches, according to research in the peer-reviewed JAMA Network Open.

CBD, a non-psychoactive that shouldn't contain the "high" producing THC chemical, has popped up on shelves across the country in oil, extract, vaporized liquid and capsule form.

The product, which as found its way into natural medicine, cosmetics and even food has caused some issues, however, due to confusion surrounding its legality.

Oat milk

Forget soy and almond milk, 2019 was all about oat milk for a go-to non-dairy alternative.

Oat milk gained popularity thanks in part to the U.S. arrival of Swedish company Oatly. The company, which was formed in the early 90s, brought its oat drink to the states starting at Intelligentsia coffee shops last year.

Now the gluten-free and sugar-free product is available in upwards of 2,200 coffee shops and 1,000 grocery stores across the country from Seattle to Northwest Arkansas and Brooklyn, says Oatly's general manager Mike Messersmith.

In addition to a milk-change up for your cereal and lattes, oat milk is also coming in the form of yogurt soon.

Earlier this year, Danone North America, which sells Dannon yogurt, announced a line of oat-milk yogurt alternatives under its Silk brand.

Pegan diet

A cross between paleo and vegan diets, the Pegan diet was originally written about on functional medicine doctor Mark Hyman's blog in 2014. The doctor's buzzworthy brainchild caught on to the mainstream in 2019, however, with Pinterest reporting a 337% increase in people searching for the term as of October.

"While Pegan involves leaving out certain foods like refined sugar and flour, conventionally raised animal products and chemical additives its so much more focused on what we can eat for optimal health," Hyman explained to USA TODAY partner MakeItGrateful.com.

He continued, "Eating this way means you dont have to count calories because when you eat the whole, nutrient-dense foods, youre naturally satiated."

Intermittent fasting

Most people are aware of fasting for religious reasons, but 2019 brought a whole new meaning to the practice when paired with the word "intermittent."

The trendy dieting advice suggest alternating between certain periods of eating and not eating. The method has been used as a way to lose weight and for other benefits. A study from The National Institute on Aging last year suggests that intermittent fasting could be the key to longevity.

Food fasting isn't the only kind to pop up this year, either.

Dopamine fasting has become a mindfulness practice that has taken off at the end of the year, about a year after Youtuber Improvement Pill published a video where he perhaps coined the term while describing his routine meant to Get Your Life Back Together, as the video title says.

The term has a different definition for everyone, but for American Authors musician Dave Rublin it means making a concerted effort, in a set amount of time, to avoid social media and TV.

Original post:
From veganism to keto: the biggest health and wellness trends of 2019 - SouthCoastToday.com

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Weight gain can be attributed to many reasons: stress, anxiety, bad eating habits and medication. In fact, the latter can severely harm your health, lifestyle and even weight loss goals. Indore-based, 22-year-old Parag Doodhya tells us that when he was 15, he was diagnosed with a kidney disease called Nephrotic Syndrome a condition wherein large amounts of protein are flushed out of your body, and was consequently put up on medication including steroids to treat the disease.

For the next three to four years, I was put on consequent higher doses of steroids to seek treatment. The thing with taking steroids is that they alter your body composition drastically. A lot of fat started getting accumulated towards my belly, courtesy of the high doses. Also Id feel extremely hungry all the time. Honestly, I cant define that kind of hunger, right now, I could eat for 24 hours and still I'd not feel satisfied, he says.

The side effects of steroids also included an onset of very severe acne all over my body and bone thinning. By the end of four years (in 2015), while the disease was brought under control via the steroids, I had gained a lot of weight and was told that I need to shed those extra kilos as soon as possible or else my health could relapse, he adds. So I started playing sports, cricket specifically, but had to give up soon due to an ankle injury. I weighed 81 kgs at this point and had lost a couple of kilos but after a months rest, I decided to begin again to whip myself back in shape.This was the weight loss routine I started following then:

This time around, I started walking daily.

Walking is the best form of free physical exercise that burns calories and belly fat. It also helps preserve lean body muscle. Club it with a healthy diet plan and routine, youll start noticing an improvement in your body soon. Read more about its benefits here.

Says Parag, at that time, I wasnt even able to walk/run 400m but as the days went by, I improved and within 15-20 days I was doing much better. However, tragedy struck again as in the excitement of achieving my goals, I injured myself. It was a muscle stress fracture on my left leg and I was advised to take rest for 3 weeks. It was a big disappointment but I was determined to not give up.

After a few weeks, in August 2015, I decided to try one last time I has made up my mind to leave no stone unturned while pursuing my fitness goals, and made the below workout routine and diet plan to lose 19 kgs.

Initially, my workout routine only comprised of cardio and some planks. To break it down further:

ALSO READ: This is how long you need to plank for a flat(ter) stomach

Then came the biggest challenge diet.

To lose weight, I made the following changes in my diet -

1

Cut out all the junk calories

2

Stay away from any sugary foods/drinks. I think that's very important because as it is rightly said "you cannot outrun a bad diet'.

3

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

After losing so much weight, Parag highlights that in order to not slip back into his old skin, he adopted the below diet and workout approaches to maintain his new weight at 62 kgs.

I've been following an intermittent fasting pattern of eating for a long time now to maintain my current weight. Usually, I follow 16:8 pattern but many a times I extend my fast to even 18-20 hours if I don't feel hungry. Intermittent fasting has been big game changer because now I don't have any cravings to eat something all day and I've also become very mindful of what kind of food my body needs.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

ALSO READ: Is intermittent fasting really worth It?

Day 1 - Strength training & running

- 150 Pushups or 60-70 parallel bar dips

- 20-30 minutes of running

Rope skipping and bodyweight leg curls for warm up

- 125-150 bodyweight squats

- 3 sets of hanging leg raises

- 3 sets of pull ups

- 3 sets of chin ups

- 30-35 minutes of cycling

- 2-3 sets of planks

- Bicep curls, 3 sets

- Front & lateral shoulder raises, 2 sets each

- 20 minutes of fast paced running

- Have a rough idea of the number of calories you eat everyday and be mindful of what you eat.

- Keep yourself physically active. It doesn't have to always be gymming. You may indulge in any kind of sport activity as well such as football, badminton or swimming. It's more about enjoying to the fullest rather than just slogging to shed some kilos.

- Keep changing your workout plan every few months to avoid boredom and to break a weight loss plateau.

-Use stairs instead of elevators, avoid sitting continuously for many hours, try to time your dinner as early as possible, such small steps surely act as a catalyst in your weight loss journey.

- Lastly, it is all about the right mindset. Believe that you can achieve anything in this world, put in all the efforts and be patient in order to see a new and awesome YOU. After transforming myself physically and mentally both, what I can say is, I've learned so many life lessons and what I personally feel is that fitness is the biggest metaphor of our lives as what we get depends entirely on how much effort we put into it.

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

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How to lose weight like this guy from Indore who lost 19 kgs after overcoming multiple health issues - GQ India - What a man's got to do

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Vicki Mitchell clearly remembers the challenges of weight and its perception on performance when she was running at SUNY Cortland in the late 1980s.

For myself, I was kinda tall and thin when I was racing. I was fit and lean and thats where my body type naturally fell, Mitchell said. I had teammates in college who were more muscular than me, and I would have killed to look like them. Id think about what I could do to make myself look stronger. But they would make comments to me that they wanted to be as thin as I was. It was challenging because I was faster than they were and in their eyes thinner meant faster. But thats not always the case.

After a career as an elite distance runner and now a longtime coach at the University at Buffalo, Mitchell has lived the misconceptions and stereotypes that can be dangerously detrimental to runners, particularly female runners.

The topic has gained a national platform after Mary Cain published her story in The New York Times, alleging that her coach at Nikes Oregon Project, Alberto Salazar, pushed her to lose weight with degrading public weigh-ins and comments directed at her in front of teammates. Her performance suffered but more importantly, her health suffered, including breaking five bones and losing her period for three years. The drastic weight-control regime put her at risk for long-term health issues, including osteoporosis and infertility.

Nike said in a statement that it was investigating and the allegations are "completely inconsistent with our values."

Top runners, of both genders, have since showed their support for Cain, shared their own stories of pressures to lose weight to improve performance or satisfy a coach, and called for a better system to mentor and nourish young female runners.

My first thought was how wonderful for her to be able to share her really awful experience with others, Mitchell said of Cains story. It should be very eye-opening for a lot of people. Many, like myself, were not surprised, but I think it got a lot of people talking on social media. There are so many other elite females chiming in on their experiences. People have these expectations that elite female runners should look a certain way. But when you look across the board of elite female distance runners, there is every size and shape possible. You dont need to be a tiny, little twig.

Mitchell gave the example of Joan Benoit Samuelson, who won the Olympic gold medal in the marathon in 1984 and held the American marathon record for 18 years. Benoit Samuelson is 5 feet, 2 inches not the willowy ideal of a distance runner.

It can be challenging, Mitchell said, because to a certain extent weight can impact performance.

From a scientific perspective, we could state that someone who is very heavy with a large percentage of body fat would not be as fast as someone who is leaner because that person is carrying around unproductive weight, Mitchell said. That being said, each person has their own set point that they function best at and theres no perfect number for everyone. Every persons physiology is different.

When I work a coaching clinic, I have people come up and ask me, What should I eat before a race? How much should I weigh? How many miles should I run in a week? Those are very individual answers because each person responds differently. I could give you a general view, but its not about a quick fix. Its about what youre doing over time and when it comes to eating, it needs to be taken in a holistic view. Its about nutrition. Body weight does not dictate performance.

While the idea that thinner is better has been ingrained in much of the running culture, the last 10 years have seen new messaging impacting young runners. Social media has been a space not just for unhealthy comparison, but also for a barrage of messaging on how you should eat in order to be thin, lean, fast and successful.

Theyre overrun with information from all sides, said Kellie Peiper, who has a private practice as a sports psychology consultant and has worked in the University at Buffalo athletic department for 18 years. We know this has been a thread that has run through various endurance sports. Now add to that all this messaging on clean eating and guilt around unhealthy food and the idea that we have to earn the food that we eat. Young women will start wondering, Am I doing enough? Am I eating clean enough? Theyll have guilt around choosing a processed food or eating carbs. Its not just happening when theyre looking left and looking right during training. Theyre immersed in this culture and theyre modeling the messages they see on social media.

As with the connection between weight and performance, there is a challenge when talking about nutrition and performance. Clean eating sounds pretty good and can be beneficial to a persons overall health.

But Peiper points out that disordered eating isnt only restricted to diagnosed bulimia or anorexia. Disordered eating is about a persons relationship to food, and a preoccupation with clean eating or guilt around consuming so-called bad food is a sign of crossing the line from committed to healthy eating to obsession.

People are well-intentioned, but saying, Hey, I exercised this morning. I earned a donut. Those are little things that can add up, Peiper said. We dont need to earn our food. Its our body. We get to drive the bus on that. Its about having a respect for fueling. Its also about sitting around a table and enjoying food that tastes good and having a joyous experience.

As more elite female runners share their stories of disordered eating and the ways in which theyve recovered, the social media conversation begins to change. It allows for a space for young women to see another side and find ways to develop a healthy relationship with food, weight and body image. It also allows them to see successful distance runners of various body types helping to diminish the hold of the rail-thin stereotype.

All you have to do is look at the NCAA Cross Country Championship, Mitchell said. Watch the top 100 women cross the line and you will see all different heights and body types.

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New technologies that could soon diagnose Alzheimers and restore speech to the paralyzed; potential new avenues in treating diabetes, multiple sclerosis and Down syndrome; and a genetic test that dramatically saved a babys life these were among the science and health topics that most engaged our readers in 2019.

Look back at these 11 stories of the past year or discover them for the first time they reflect the exciting, transformative research that takes place at UC San Francisco every day of the year.

Researchers trained a machine-learning algorithm on nearly 2,000 brain scans and then challenged it to detect early-stage Alzheimers disease in other scans. The algorithm performed with flying colors, catching the disease six years before a clinical diagnosis a lead time that may eventually help doctors treat the disease.

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For California, a 1 percent drop in the smoking rate could mean $630 million of Medicaid savings the following year. Thats because quitting smoking can reduce many health risks relatively quickly, including heart attacks, lung disease and pregnancy complications, as well as cut long-term health risks such as cancer.

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For the first time, researchers were able to transform human stem cells into mature insulin-producing cells similar to the pancreatic beta cells destroyed by type 1 diabetes. The breakthrough came after the team applied a key tenet of biology, that form follows function, to the way they were growing the cells in the lab.

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Researchers took a new approach to studying Down syndrome focusing on the conditions effect on the protein-making machinery inside cells. In a mouse model of Down syndrome, they found that cells in the brain were tamping down on protein production, leading to cognitive deficits. They were able to activate protein production and improve memory and learning with a drug called ISRIB.

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A sophisticated brain-machine interface could one day give voice to people who have lost the ability to speak due to paralysis or other neurological damage. Researchers first mapped participants brain activity to their vocal tract movements as they made various sounds. An algorithm could then translate new brain activity into movements of the virtual vocal tract and produce realistic speech.

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Whats the best way to eat your vegetables? Should you take supplements? Low-fat, low-carb, intermittent fasting do any diets actually work? Experts weigh in on the latest science behind healthy eating and separate food fact from food fiction. Keep these evidence-based tips in mind for the holidays and in the years to come.

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Baby Quincy was deteriorating fast from an aggressive blood cancer and too sick to undergo a stem cell transplant, his only chance at a cure. Determined to leave no stone unturned, Quincys doctors ordered the UCSF500 a new comprehensive cancer gene panel test that helped to reveal an unusual genetic alteration in his cancer and identified a long-shot therapy.

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Multiple sclerosis (MS) is an autoimmune disease caused by immune cells that attack the protective coating around nerve cells. In a surprise, researchers discovered that other immune cells in the gut, known as plasma cells, can reduce the brain inflammation that results from the disease. Expanding these gut plasma cells may be a new therapeutic approach to treating MS.

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Cooking food changes not only how it tastes but how our gut microbial ecosystems respond. In mice, researchers found that cooked vegetables altered their gut microbiome and caused them to lose weight. In human participants, three days of raw or cooked diets prepared by a professional chef also changed gut microbiomes, but in different ways perhaps holding clues to how our microbes have adapted to human culinary culture.

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Alcohol-associated liver disease has become the top reason for U.S. liver transplants, making up more than one-third of liver transplants in 2016. The increase is largely due to a shift away from a common rule that required patients to abstain from alcohol and drug use for at least six months prior to transplant. A 2011 study found that transplants could be successful without this minimum sobriety period, changing the policy at many centers.

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The emotional tumult of teenage years may in part be due to transformations in the brain. Most human brain cells mature in the first years of life, but a group of neurons in the amygdala, which controls emotional responses, dont mature until adolescence and a small number remain immature throughout life. The brain may hold on to these Peter Pan neurons to keep the brains emotional responses flexible and adaptable into old age.

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In 2019, UCSF drove advancements in care delivery, scientific discovery, education, public service, and more. See the highlights

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UCSF's 11 Most Popular Health and Science Stories of 2019 - UCSF News Services

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