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Youve heard it before: Regular exercise is good for you. But, that doesnt mean you have to join a gym. Any movement that makes your muscles work and requires your body to burn extra calories counts as exercise.

Youve heard it before: Regular exercise is good for you. But, that doesnt mean you have to join a gym. Any movement that makes your muscles work and requires your body to burn extra calories counts as exercise. Being active benefits your body and brain in many ways.

Heres how:

Exercise makes your cells and muscles more sensitive to insulin so you dont need as much. Less insulin secreted means less belly fat. It can reduce stress hormones. Too much of the stress hormone cortisol can lead to insulin resistance and increased belly fat. Stress can also make you crave more sugar and calorie-laden comfort foods, which contribute further to weight gain.

It helps you burn calories. Its difficult, if not impossible, to exercise your way out of a bad diet but regular exercise can help the body burn more calories all day long. Strength training builds muscle. Muscle burns as much as seven times more calories than fat, which can help with weight control. More importantly, though, maintaining muscle as we age is associated with a lower risk of falls and injuries.

Exercise helps reduce muscle breakdown that occurs naturally with age. Exercise can help prevent osteoporosis and decrease fracture risk by slowing the loss of bone density that happens as we age. Resistance training such as using bands or weights, weight-bearing exercises like brisk walking or climbing stairs, and exercises that increase balance and agility such as yoga or tai chi all help to strengthen our bones.

Exercise can help your brain function better by increasing its flow of oxygen. This improves memory, concentration and the ability to learn. During exercise, you body releases chemicals that improve the structure and function of your brain.

Exercise can improve your mood and help with depression and anxiety. When we exercise, our brains become more sensitive to hormones like serotonin and norepinephrine that help relieve feelings of depression. Plus, exercise can increase the production of endorphins that help produce positive feelings.

Exercise protects our hearts by expanding arteries and increasing blood flow and oxygen. This helps lower blood pressure, cholesterol and triglyceride levels. It also helps in the development of tiny new vessels. Remember, your heart is a muscle that needs exercise to keep it strong.

Exercise reduces diabetes risk by helping insulin work better and more efficiently. This will help keep your blood glucose levels lower. If you already have diabetes, exercise can help you manage it.

A good workout can lead to a better nights sleep. Youll fall asleep faster and stay asleep longer when you exercise. Engaging in exercise seems to be especially beneficial for the elderly, who tend to be more affected by sleep disorders and poor sleep. Just dont exercise too close to bedtime, or you may be too energized to sleep.

Exercise can increase energy levels in both healthy people and those suffering from various medical conditions such as chronic fatigue syndrome. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When your heart and lung health improve, you have more energy.

It can improve your skin. Regular exercise can increase your bodys production of natural antioxidants, which helps protect skin cells. The extra blood flow during exercise can help delay the appearance of aging.

For most healthy adults, the recommendation for exercise is at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of both. Examples include running, walking or swimming. If you want to lose weight, you may need closer to 300 minutes or more a week. Strength training exercises for all major muscle groups should be included at least two times a week. This might include lifting free weights, utilizing resistance bands or using weight machines.

Regular trips to the gym are great, but even small changes help. Short bursts of physical activity are just as beneficial. Work on simple ways to be more active during the day. Take the stairs instead of the elevator, park further from your destination or do some jumping jacks during TV commercials. Plan social activities that involve exercise, such as hiking with a buddy, taking a dance class or even mall walking while window shopping. Consistency is the key, so make physical activity a daily part of your life.

Anita Marlay, R.D., L.D., is a dietitian in the Cardiopulmonary Rehab department at Lake Regional Health System in Osage Beach, Mo.

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As its name suggests, HIIT workouts are intense. When the proper precautions are taken (and good form is practiced), HIIT can definitely lead to weight lossbut when done too often or for too long, it can cause wear and tear on your body. So while experts agree that HIIT is a powerful weight loss tool, that doesn't mean every person on the planet who wants to lose weight should do it.

The truth is HIIT can put a lot of stress on your bodyso if you're going to do it, you need to be careful. Safely practicing HIIT means taking certain precautions, like keeping your stress levels down.

"I think HIIT is a great way to lose weight," says Amy Shah, M.D. "However, you want to make sure that the rest of your stress is under control. You don't want to go into this kind of exercise with high levels of stress."

It's worth noting that before doing any kind of workout, especially HIIT, you should be acutely aware of any pain or injuries. For example, if you know you have chronic knee pain and need something lower impact, you should probably avoid HIIT workouts. The same goes for if you straight-up hate HIITit's not worth forcing yourself to do it for the sake of losing weight. There are so, so many ways to lose weight that don't involve injury or making yourself miserable. Wouldn't you rather choose one of those?

"The best way to lose weight is always dependent on the individual," Schehr says. "Like most aspects of fitness and nutrition, there is not one way that is best for all."

"However, HIIT is beneficial for our brain health, cardiovascular fitness, and mobility," she mentions. "It yields all the benefits of any exercise with the added benefit of being shorter in durationhello, busy-day workout."

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Is HIIT The Best Way To Lose Weight? We Asked Experts To Weigh In - mindbodygreen.com

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A quick search online will bring up many different diet plans all promising fast results. Knowing which one really works is not always easy but there are some key foods which can help dieters get into shape. Eating foods high in protein and counting calories can be the best way to slim, a personal trainer told Express.co.uk.

Diet plans offer a simple way for Britons to ensure they hit weight loss goals.

However, a structured plan is not always the best way to stay in shape, Harry Smith, nutritionist and personal trainer at Snap Fitness told Express.co.uk.

Instead, those hoping to lose weight can see results by watching what they eat.

He explained: There is no best diet for weight loss. Just best principles that suit the individual person.

READ MORE: Princess Beatrice used this plan to slim - will she follow a diet for her wedding?

Counting calories and choosing a sustainable diet plan will get the best results.

You need to be consuming less calories than you expend, Harry added.

The best way to know this is to eat based on the below principles and monitor your body weight weekly as well as tape measurements, if theyre decreasing youre in a caloric deficit.

You need to be able to stick with the diet for the long term.

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By counting calories, dieters can stay on top of what is in their food and make sure they don't overeat.

When picking what foods to eat, Harry explained a plan is easier to stick to when nothing is off limits.

All foods can be consumed when trying to slim down. There are no fattening foods.

All my clients enjoy all their favourite foods like chocolate and beer when they lose weight.

Obviously this is in some moderation, but you can still eat and drink your favourite foods and lose weight so long as you are consistently in a caloric deficit.

Although all foods can still be enjoyed when trying to slim, dieters can see results by eating more whole and non-processed meals.

He added: Eat mostly whole, non-processed foods like vegetables, grains and legumes and eat anywhere between two and five meals per day.

Whichever suits your lifestyle best and allows you to stick to the diet.

Eating foods high in protein is also recommended when trying to lose a few pounds.

Harry said: Id advise you consume mostly high protein foods from dairy, fish and meat sources and whole non-processed foods like fruits, vegetables, grains and legumes.

The general rules I have with most of my weight loss clients are to make sure they have at least two plants and one fist-sized protein serving with each meal. This does the trick nicely.

Steering clear of unhealthy snacks can also help slimmers keep their calorie intake low.

He added: To make things easier and to avoid big hunger cravings Id recommend moving away from processed sweet and salty foods like crisps, picnmix, chocolate etc. These foods are exceptionally tasty, and limiting the servings can be very challenging.

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Best weight loss: Eating more of this food can help you slim - what is it? - Express

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Contrary to popular belief the only way to lose weight is by sweating through every piece of clothing you own the safest way to lose weight is by making simple and healthy changes in your daily routine. These changes will eventually pave the way to a fitter future and not just help you conquer a short-term weight loss goal. 22-year-old Yash Hegde quips, weight loss is not a temporary process. It is a whole new lifestyle that you will have to adapt to a lifestyle that will prevent you from falling back into your old patterns. Compare weight loss with love the more you rush into it, the more you will mess things up and before you even know it, you will be back to square one! So, much like love, take one day at a time on this journey.

I did that! I trimmed from 110 kgs to 82 kgs, two years ago. And, since then I have not only maintained this weight but also discovered clever hacks to avoid overeating at work, he adds. But how did he go about this? He details via the below weight loss plan.

I was overweight for almost my entire life. I was that quintessential Fat-Funny Guy of my class. I remember, I used to stare at myself in the mirror and imagine how I would look if I was thin and fit. I used to squeeze my double chin and look at myself in the mirror to see what I would look like without that fat. But the fact of the matter is that I never really took any measures to actually become thin. Partially because I wasnt too serious about it, and partially because I believed that I wasnt really THAT FAT. The people around me were also somehow very nice and also kind enough to not let ever me feel that way. However, everything changed the day my dad got a new and fancy digital weighing machine. I was very excited to step on it, and when I did that the machine flashed 110 kgs within seconds a figure that was 10 kgs more than the heaviest guy I knew! I was shaken and shattered. It was that day when I decided to do something about it it was the day I decided to be Just The Funny Guy Of My Class (minus the fat part).

Now, to be able to lose weight to achieve everything I just elaborated, I decided the first thing to do was change my lifestyle one step at a time, in the following order actually":

ALSO READ: Is intermittent fasting really worth It?

While these steps will only empower your weight loss journey. Weight maintenance is a different game altogether. Yash tells us that when he lost the extra weight, he was a lazy college going kid and things have changed drastically since. I'm a lazy office going kid now.

The office lifestyle seemed to be a bit too crazy in the beginning. Your colleagues want to go out every Friday, no one carries food from their home, you get free unlimited coffee and you spend your entire day on that one lousy chair! Things can't get any more unhealthier than this! So, I take the following steps to maintain my weight now:

ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

Focus on building a healthy lifestyle. Weight loss is just a part of the journey.

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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Weight loss is a difficult process. Most diet plans can leave you feeling deprived and unhappy. It can also increase your cravings for unhealthy foods, and you may often be tempted to indulge in a little bit of in-between meals cheating. It is also a common belief that if you are trying to lose weight, you have to eat only at the designated times and restrict your food intake at all other times. This is a wrong way of going about things. But starving can backfire. So, you must eat whenever you feel hungry. But just make sure that your snacks are healthy. If you have a few healthy snacks options, you dont have to feel too guilty about indulging in these cravings. Choose your snacks wisely, include more foods that induce weight loss and low-calorie foods with fibre and you can eat your way to a slimmer figure. Here, let us look at a few healthy weight loss snacks options.

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Try to imagine a proper paratha for breakfast, and you will inevitably think of an indulgent food experience: the crispy flour shell glistening with a layer of butter or ghee, the stuffing spiced and chock full of flavours, and a finger-licking spread of pickles, chutneys, curd and lassi to go with it.

Now, imagine you are starting a weight loss plan to become truly fit and healthy. You are trying to cut all the food items that are excessive from your diet.

Representational image. Image source: Getty Images.

Do these two pictures go together?

Actually, they can. Parathas are traditionally delicious and indulgent, but you can also give them a healthy twist and turn them into the perfect addition to your weight-loss plan.

The first thing you need to do is to break down that paratha breakfast into all its separate components. The things you need to make a good paratha are a flour dough, spiced stuffing, and oil, ghee or butter. The next step is substituting some of these ingredients for healthier options which are easily available at local markets.

To get you started, we put together some options you can explore to have parathas (occasionally) as part of your weight loss plan:

1. The flour:Most of us know that whole wheat flour has more dietary fibre, vitamins B1 and B9, and minerals like phosphorus, magnesium, iron and zinc than refined flour or maida. But whats even better for making healthier parathas is buckwheat flour. Colloquially known as kuttu atta, it is a gluten-free option popular in north India. High dietary fibre, protein as well as minerals such as manganese, magnesium, iron and copper make paratha made with this flour waist-friendly and heart-healthy.

Of course, some people love the taste of kuttu atta and others despise it (youve probably tried it in Navratra food, so youll know which side of the kuttu-divide youre on). For those who cant stand buckwheat flour, another good option is multigrain parathas. You could buy ground flours and mix them at home, or ask your local miller to grind you a batch of healthy grains like whole wheat atta, sorghum (jowar), finger millet (ragi) and pearl millet (bajra). If youre feeling super-healthy, add a bit of rajgira atta (amaranth) for its high calcium content. Because multigrain flour is a blend of grains, its nutritional value is higher than any one type of flour - this makes it a great ingredient for healthy parathas.

2. The stuffing:Its best to use fresh and seasonal produce for the filling. One actionable health hack is that if you are pre-cooking the stuffing, dont fry it. This will only make the stuffing richer and unhealthier.

Now, we all know about the paneer (cottage cheese), daal (lentils) and gobhi (cauliflower) paratha options. Here are three healthy, yet unusual, paratha stuffing options you can try out to keep your taste buds excited.

3. The cooking agent:You will need a little bit of oil to cook your healthier parathas. Health hack: invest in a silicone oil brush to spread the oil really thin. Just enough to get the crisp flaky layers that are synonymous with good parathas.

There is also a range of good oil choices, from soybean oil to olive oil and coconut oil. Canola and sesame are also said to be heart-healthy. Make sure to check the labels on whichever oil you pick: try to avoid anything with hydrogenated fats or trans-fats.

Cooking the parathas dry and then applying ghee on top is also a good idea. If you are taking this route, try cooking your paratha on a low heat to ensure that it is cooked through. Ghee, when consumed moderately, has some health benefits too: it contains omega 3 fatty acids such as linoleic acid and docosahexaenoic acid (DHA), which are said to improve heart health and actually help with weight loss!

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. For more information, please read our article onGhee: Benefits and Side-effects.

Updated Date: Dec 04, 2019 15:12:46 IST

Tags : Beetroot Paratha, Food For Weight Loss, Health Foods, Healthy Paratha, Healthy Recipes, Mushroom Paratha, NewsTracker, Weight Loss

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Is it possible to eat parathas and still lose weight? - Firstpost

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Forget growing up obese or overweight, you know that even if you develop a slight paunch, right now, youll be bullied or body shamed by your peers or friends. Rings too close to reality, right? Shubham Kumawat tells us that this is the environment he grew up in. I was constantly bullied for being overweight by not just my friends in school and college but also my relatives at home, he says. He recalls that at his highest he weighed 97 kgs and that's when he decided that hes finally had enough of everyones taunts.

When I commenced on my weight loss journey, I had no idea about what to do or what even was the correct approach, so, I joined the gym and after some research started following a calorie deficit diet plan.

A calorie deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

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

As per Shubhams calorie requirements, he resorted to the below diet plan.

"After charting my daily calorie requirement to create a deficit, I made the following meal plan and ate through the day. My breakfast and lunch were both made up of good portions and dinner was usually something light, like a salad."

Breakfast: Oats/poha/vegetable sandwich (multigrain bread or brown bread) + dry fruits + any one fruit

Lunch: Daliya/brown rice + dal/vegetable + salad + curd/butter milk

Evening snacks: A cup of tea/green tea + 2 multigrain biscuits

Pre-workout: Black coffee + peanut butter and a slice of bread

Post-workout: Whey protein

Dinner: eggs + salad + dal/daliya

Post-dinner: A cup of green tea

Before going to bed: A glass of milk

Id also indulge in a cheat meal - twice or thrice a month.

After getting the correct diet plan (for his body, specifically) in place, Shubham created lucrative weight loss workout plan that focussed on both lifting weights and cardio.

QUICK READ: How lifting weights can boost your memory

Many people only resort to cardio exercises to lose weight but I believe that lifting weights is equally important, if not more. Lifting weights help burn fat faster. Id workout 6 days a week starting with lifting weights and then doing some cardio. Each day was dedicated to a specific body part - chest, biceps and triceps, back, shoulders and legs. I used to train legs twice a week as squats and deadlifts burn more calories and then indulge in a 20-30 min cardio session, followed by an abs routine.

QUICK READ: The best abs workout: the only 6 exercises you need to get a six-pack

"Currently, I weigh 80 kgs. I have been able to maintain this weight by not skipping my daily workouts and also eating healthy. And, if I do end up eating some junk food then on the next day I workout 15 minutes extra."

Never skip a workout session. Even if you are not able to go the gym then try and walk 10k steps that day and eat a clean and healthy diet. Also, drink a lot of water.

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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Youre dressing up for your friends holiday party, only to find that last years festive ensemble doesnt fit quite right. Maybe your favorite party pants are too tight for dancing, or your dress wont zip up, leaving little room for the apple pie or the red, green, and gold Hersheys kisses youd planned on treating yourself with.

Dont beat yourself up. Its completely normal for weight to fluctuate by a few pounds, even within the same day, says Kim Yawitz, RD, a private practice dietitian in St. Louis, Michigan. On a day-to-day basis, body weight can rise and fall due to fluid retention, hydration levels, bathroom habits, and medication use.

There are several other potential culprits for your fall weight gain.

Celebratory events, for one, can play a part. My birthday was recently and I celebrated last week, over the weekend, last night, and will celebrate with my girlfriends tomorrow night, says Tara Collingwood, RDN, a sports and performance dietitian in Orlando, Florida. I know I am eating more in this week than normal, so I try to have a lower-calorie lunch, or I up my exercise or daily activity a little bit to make up for it so I can indulge without guilt. I am not skipping meals.

So while a little increase of the scale can happen as seamlessly as a change in season, you can do something about it before it gets out of hand. The important thing is to be aware of the fluctuations and correct them before [it is] too late, says Collingwood. If you find you are [consistently] five pounds up after the summer, attack it. Enjoy that vacation, but come back ready to work for a few weeks at getting any extra pounds off right away.

RELATED: 8 Reasons You Gained Weight Over the Summer

Ready for five more reasons the number on the scale may have crept up a little over autumn, plus some solutions that will help you feel healthy and confident again? Here you go:

Soccer games, classroom bake sales, and school musicals equal happy kids but tired parents. Between professional obligations, back-to-school engagements, new routines, and sports practices, many of my clients with kids have very little time and energy left to cook by the end of the day! says Yawitz. As a result, the entire family tends to eat more fast food and takeout when the calendar gets packed.

Convenience meals can but dont have to lead to extra pounds. Restaurant foods tend to be higher in sodium than home-cooked meals, which can lead to temporary water weight gain, notes Yawitz. Over time, Yawitz adds, frequently eating restaurant meals can also cause lasting weight changes due to the fact that they tend to be high in calories with very large portions. In a study published in January 2018 in the American Journal of Health Promotion, each fast food meal in a week was connected with a 0.8 increase in body mass index (BMI). For sit-down restaurants, there was a link with an increased BMI of 0.6. To put this in perspective, if your BMI was 24.5 and increased by 0.8, you would go from a healthy BMI to an overweight BMI, as the National Institutes of Health notes.

As a busy mom, I know how difficult it can be to make time to cook, says Yawitz. On less-hectic nights, I like to make double batches of freezer-friendly meals, like soups and casseroles. I serve one on the night I cook it and schedule a reminder in my phone to reheat the second portion on a night I know Ill be busy. Investing in appliances such as the Instant Pot, which works as a slow cooker, a pressure cooker, and more; or the Brava, a smart oven that rapidly cooks meals, can help speed up meal prep. The Instant Pot starts at $65, while the Brava is a choice for those who want to splurge, coming in at $1,095.

You can also try one of the many healthy meal delivery services popping up that offer heat-and-eat meals. Freshly, for instance, allows you to select meals with less than 500 calories and runs as low as $49.99 per week for four meals. Snap Kitchen offers tailored meals for different eating styles (such as low-carb) with varied costs depending on location. And Fresh N Lean provides portioned meals for plant-based eaters, athletes, and more, coming in at $8.40 per meal for its cheapest option, the vegan standard meal plan.

RELATED: 6 Meal Delivery Services That Make Dinner Prep a Cinch

These days, a holiday doesnt last just one day. For Thanksgiving, you may have the actual day, plus Friendsgiving and a work potluck. And then theres the multitude of other holidays that happen in the fall. You have tailgating for college and pro football games and Halloween candy lying around for weeks, acknowledges Collingwood. Plus, pumpkin spice lattes [PSLs] are consumed because they only come around for a few months of the year. Fall is a season for food-centric socializing, and that can send your calorie intake soaring, thereby increasing weight.

Youll have to make some hard decisions here. I love a PSL like everyone else but the syrup is not sugar-free, and the calories can add up! says Collingwood. I make conscious decisions around how often I might indulge in a sugary coffee beverage, or say yes to the pumpkin cake roll brought into the office. If you know where your major temptations lie, you can be more aware and eat more strategically than reactively.

Eating strategically means making indulgences matter and adjusting your diet choices throughout the day to account for them. Are the cookies in the break room from the grocery store, or are they from a specialty bakery and totally worth it? If you decide to go for the treat, choose one (so a cookie or a glass of wine or a small slice of cake not all three!) and scale back in other areas. For instance, skip the fried rice with dinner and go for cauliflower rice instead; or use zucchini noodles instead of real noodles.

Another strategy: If the treats dont look so tempting, have a lighter snack, such as air-popped popcorn or a couple of tablespoons of almonds instead. A study published in December 2014 in Health Psychology revealed that healthier foods like air-popped popcorn and almonds are just as likely to boost a bad mood as higher-calorie, more traditional comfort foods like ice cream.

We all know that the fall months can cause an increase of stress due to school starting and preparing for the winter holidays, says Jennifer McDaniel, RDN, a private practice dietitian in St. Louis, Missouri. Stress can have a number of negative effects on your body. It increases ghrelin, your hunger hormone, as well as cravings. Stress also increases cortisol. Under chronic stress, cortisol can cause your body to store fat in your midsection, called visceral or belly fat.

Stress can impair activity levels, too. In a review published in January 2014 in Sports Medicine, the majority of research showed that stress gets in the way of efforts to be physically active.

If cooking all the food for a holiday meal is the cause of your stress, get some help. This may mean assigning every guest a dish or even investing in a complete heat-and-eat Martha Stewart Thanksgiving array of sides from Williams Sonoma; the bundle ranges in price from $160.97 to $359.96.

The Sports Medicine review also found that a small group of studies showed that stress can make your sweat session more efficient. Regardless of whether you feel motivated to exercise, getting some movement can make your happy hormones dance. Try Zeamo, a monthly subscription that allows you to sample different gyms in your area. You can search and choose gyms by the equipment or classes offered. Feel like kickboxing your stress out one day but want a relaxing, rejuvenating, restorative yoga class the next day?

RELATED: The Ultimate Diet Plan for a Happier, Less-Stressed You

Fall weather is delightfully cool and crisp and while it may be ideal for sitting outside and roasting marshmallows, its not as appealing for an evening run. People may be more active in the summer months when the weather is nice and they are playing with kids outside, going to the beach, or participating in summer leagues of recreational sports, says Collingwood. When the colder weather comes, people may hibernate more inside, forgoing some of the additional daily activity and staying indoors when the weather chills. Similarly, if youre used to walking or biking to work during warmer weather, you may lose out on calorie burn by driving or taking a bus when the weather gets nippy.

The solution may be as simple as a wardrobe investment. Buy clothes appropriate to maintain your active outdoor lifestyle, and make it a priority to move every day, suggests Ginger Hultin, RD, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics.

Since the holidays are coming around, consider asking for an activity tracker, such as a FitBit or an Apple Watch, to help you log your movement and set goals. You can download the free and highly rated Pedometer++ app, which allows you to set a daily step goal and track your activity. Its free on both the App Store and Google Play.

Planning a getaway? Think about making it an active vacation, such as a wellness retreat at Hilton Head Health in South Carolina. (The resort offers portion-controlled meals and a daily agenda of fitness classes.) You could also opt for an all-inclusive ClubMed vacation, where you can schedule in activities like yoga, Pilates, power walking, and meditation. Pricing for these programs varies based on factors including whether youre a first-time or returning guest, and how long you plan to stay.

If youre feeling blue come daylight savings, youre not alone. And seasonal depression can impact your weight. People with seasonal affective disorder (SAD) are more prone to emotional eating than people who dont have the condition, says Yawitz.

In fact, past research showed that people with SAD are more likely to eat carbohydrates, and not necessarily the healthy types, during bouts of seasonal depression. Theres also evidence that women with SAD have more frequent and intense cravings for sweet and starchy carbohydrates, possibly because these foods boost levels of a feel-good hormone called serotonin, says Yawitz.

Try light therapy to boost your mood. In a past study, adults with SAD were given light therapy treatment, which researchers found reduced participants depression symptoms. Consider investing in a Happy Light therapy lamp or box, which run as low as $34.95.

As far as food goes, try embracing mindful or intuitive eating. Every time you have the urge to eat, take a moment to reflect on how youre feeling physically and mentally, suggests Yawitz. If youve eaten recently and youre not having any physical signs of hunger like a growling stomach, consider whether you might actually be sad, lonely, or anxious rather than hungry. You might find just as much comfort from calling a friend, meditating, or taking a bath. Even better, bundle up and take a walk if its sunny outside! Our bodies produce more serotonin when were exposed to sunlight, so a bit of time outside can be a great mood boost.

RELATED: 10 Ways to Beat the Winter Blues and Feel Great

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How Come I Gained Weight This Fall? - Everyday Health

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3 December 2019, 16:12

The This Morning presenter has been open about her weight loss journey and is looking amazing.

Alison Hammond has been praised by fans for her incredible weight loss as of late, following her newest Instagram post.

The ITV presenter, who is known for her showbiz reporting and bubbly style of interviewing A-Listers has been open about her partnership with Weight Watchers as she is an ambassador for the brand.

READ MORE: Alison Hammond signed by E4 bosses to appear on Celebs Go Dating

As well as posting regular videos of her working out at the gym with her trainer, Ellis, the Birmingham-based star, 44, also posts selfies and full-lengths snaps.

And her most recent pic, a full body snap of the star posing in a bold zebra print dress backstage at I'm A Celebrity Get Me Out Of Here.

Alison only just posted the new snap, and it's received a wave of lovely supportive comments from her friends and followers.

"Looking FABULOUS" said one, while another added: "Looking good girly".

Another fan of the star commented: "You are a inspiration, I can see the results of WW!"

The praising seems never-ending, with another saying: "Looking good WW suiting u x"

It seems Alison made a new year's resolution to lose weight as she started in January 2019, when she introduced fans to her new best friend personal trainer Ellis Gatfield.

Sharing a selfie of her with him, Alison explained the fat loss expert was on hand to get that feel good factor back in my life through fitness.

And after four months of personal training sessions Alison was announced as a Weight Watchers ambassador in April of this year, and admitted she was embarrassed by her 20 stone weight.

Speaking in a promotional video for the company, Alison said: I need to get healthier for myself.

Alison captioned the video on her social media: This is something I wanted to achieve for a long time and I havent managed it on my own, so I went to my local workshop and met my lovely Wellness Coach Andrea and the rest is history!

Im falling in love with the journey and hope you will support me as much as you can.

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Personal trainer helping a mature woman at the gym [Courtesy]

Its December, time to and eat and make merry.

For sure its the most challenging times to watch your weight and eat healthily.

Dont wait for Christmas to be over so that you join the Weight loss bandwagon in January - You can start early.

Its easy to lose weight. But its quite hard to give up on food addiction, stress, and lack of sleep, Factors that contribute heavily to weight gain.

Sometimes you might too occupied to even notice that youve gained a little weight. And when you do, reality hits you that you need to go back to your former self. Sweating while walking up and down the stairs, increase in body mass index, irregular waistline, your clothes dont fit anymore, your blood pressure is always high, you carry excess body fat all these will prompt you to start losing weight.

Losing weight this festive season is achievable. With so many distractions and disruptions in our eating schedules and habits, one can still lose weight if they adopt certain gym exercises. Avoiding sugary beverages, alcohol, junk food, pastries and bread also help hasten the process.

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How to burn fat?

Burning fat is a tedious process which might take forever. But going to work out in the gym will fasten the process of melting fats in your body like butter.

Start by reducing your calorie intake gradually to avoid slow metabolism. This starves the body of fat. You can also reduce your carbohydrate intake as you improve on your proteins diet.

Here are tips to lose weight in the gym

Do high-intensity interval exercises

For better results in less time, do alternate high-intensity exercises with brief rest periods in between. You should always warm-up before any exercise.People on high-intensity exercises in the gym [Courtesy]

Skipping rope also helps massively. Always make sure you take a breather after every session. High-intensity cardio or in moderation is also a method you can adopt to cut weight in the gym.

Train with weights

Training with weights helps in burning calories. Unlike aerobic exercises, weight training helps you pump more energy into your muscles, thus reducing calorie levels in different areas of the body. The more muscle you have, the easy it is to burn calories every day.Man trains with weights in the gym [Courtesy]

Run

All you need is a pair of rubber shoes or sneakers to head outdoor and run. You can jog or sprint in intervals. The best way is to run or sprint uphill or use the stairs to help you work your glutes and legs. The more energy you use the more calories you burn. The treadmill can also be used for this exercise.

Jumping rope

Do you remember those old school days when you used to skip rope for fun? Now you will be doing it for a cause; losing weight. You can warm up then try and skip to 100.

Cardio workouts

Doing cardio at list four times a week will help you to improve on your cardiovascular health.

Exercise your abs

Exercising your core helps you to strengthen the muscles that run up the back and stretch down to the front part of your thighs. There are different exercises that you can use to lose belly fat and strengthen your core which includes crunches, planks, squats and leg raises.

Yoga

Yoga has recently gained popularity as a way people use to relieve stress. However, it also helps to burn calories. Most gyms never miss Yoga sessions.Beautiful woman in a yoga session [Courtesy]

It has a lot of benefits like developing consciousness of whats healthy to eat, overeating and understanding your body hunger habits.

Cycling

Though cycling is known to be done outdoors, many gyms and fitness centers have bikes that are stationery. Cycling is not only good for losing weight but it also lowers the risk of heart diseases.

BurpeesBurpees are full-body exercises [Courtesy]

Burpees is a full-body exercise that stresses on every major muscle of your body. Its a brutal exercise that will leave you sweating but will help you work on your abs, arms, chest, legs and shoulders all at once.

Battle ropesWork on your chest and arms using battle ropes [Courtesy]

Battling ropes gives you a chance to do a full-body workout. Its helps you work on your chest and arms as you alternate your left and right while whipping the ropes as fast as you can.

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