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Social media can distract us, but when we pay attention to the right people it can become a powerful motivational force. There are thousands of fit copycats on Instagram. However, the best of them have inspired millions to pursue their own fitness journey and grow as people. They have created empires worth millions of dollars, but helped millions of people as well.

Fit mom Maria Kang became the subject of praise and controversy after a photo of her went viral on Facebook. The now famous photo pictured her in sports gear with her three children captioned with Whats your excuse?. Millions of Facebook users commended her achievement. However, there was also a massive backlash against the fit mom. Bitter netizens shamed her for body shaming and supposedly denying the fact some people did have excuses.

Despite the jealousy, thanks in part to the vial image Maria Kang has manage to make fitness a full time job. Her Instagram has over 71k likes. She released her first book, The No Excuses Diet, in 2015. She has created a non-profit company called the No Excuses Mom movement, which has established over 300 workout groups across the United States. Kang has even created her own fitness product, The Belly Ball.

Taiwanese internet fitness enigma Frank Yang is largely unknown to the mainstream fitness community, but has a cult following on the internet. Yang frequently posts videos on Youtube that range from informative to downright bizarre. Some of these video include Yang engaging in antics such as an 8000 calorie per day bulk, snorting creatine, and having sex in an alleyway (which got him arrested by the Taiwanese police). He has 40k followers on Instagram.

When he is not making Youtube videos or lifting, Yang plays violin and creates art. Although his content is often strange to say the least, Yang has inspired many people to begin their own fitness journeys. He also encourages his viewers to pursue self-improvement. He now resides in Rockville, Maryland.

Venezuelan fitness sensation Michelle Lewin is one of Instagrams most popular fitness models. She has over 12.2 million followers on the website. She was originally a fashion model, but became a fitness model after a friend suggested she try bodybuilding. Her powerful influence on the platform has helped her to create her own fitness empire. Lewin makes as much as $10,000 per post on Instagram.

After achieving Instagram fitness recognition, Michelle Lewin has pursued several other ventures. She has released the Lewin Fitness platform exercise machine as well as a line of branded supplements. Lewin regularly releases her workout plans on the fitness app FitPlan. In 2017, Forbes ranked her #4 in their list of top Fitness influencers. Lewin is 31 and has no plans to stop any time soon.

Some fitness personalities do not only push for healthy lifestyles, but also act as mentors to their followers. Elliott Hulse has been wildly popular with young men on Youtube since creating the channel in 2012. He is also the creator of the gym company Strength Camp. Hulse aims to build over 50 strength camps across the nation.

On Instagram Hulse posts workouts, vlogs, and life advice. He currently has over 184k followers. His social media popularity and years of building a career have prompted him to compile his knowledge into a book/self-improvement program called King as well.

Brazil is practically a factory for beautiful people. Brazilian model Alice Matos is yet another example of this. Her unique beauty has inspired millions of people. Even after a leg injury in 2016, she continued to exercise. Matos has over 1.6 million followers on her Instagram account.

Alice Matos has many sponsorships from multi-million dollar international brands such as Optimum Nutrition and Bodybuilding.com. Matos is often featured on TV in her home country of Brazil. She has created her own clothing line, La Bella Mafia, which she calls a hardbody clothing line.

Young natural fitness star Timucin Timu Emre Gl has already established a massive following on the Instagram fitness community at just 24 years old. Originally born in Turkey, he currently resides in the Netherlands. Timu excelled at football from an early age, but his path changed after his parents thought his career would impact his education. Heartbroken by the decision, he channeled his anger into bodybuilding and found an even stronger addiction as a result.

Timu now maintains a steady income stream from his Instagram and Youtube uploads. He has been sponsored by top fitness brands and regularly appears at fitness conventions. His favorite exercises are the big three the squat, deadlift, and bench press.

What started as a fitness consulting business is now a 46 million dollar fitness empire. Kayla Itsines has made a fortune off of helping others achieve their goals. What separates the young Australian athlete from other Instagram fitness personalities is her focus on others, rather than only posting content related to herself. Her Instagram fitness popularity skyrocketed due to her posting photos of her clients progress. She currently has 7 million followers.

Itsines has created her own mobile fitness consulting and training business. She has ran it since before becoming popular. She has even released her own app called Sweat With Kayla. Subscribers pay $20 per month to access the diets and workouts used by Itsines herself. Itsines now lives in New York City.

Bulgarian fitness model Lazar Angelovs washboard abs have made waves throughout the Instagram fitness community. that fitness enthusiasts spend their entire lives working for. Angelov advocates lifting for aesthetics, not just size. He is by far the most popular male fitness model on Instagram with 5.3 million followers. He has 13 million followers on Facebook.

Lazar Angelov has played basketball professionally for over 10 years. He has created his own fitness consulting company and has helped millions get a body like his. Lazar Angelov has achieved his physique without using steroids.

Former NFL cheerleader Jamie Eason is an icon for millions of women. After her career as a cheerleader, she discovered she had a passion for fitness. She eventually became a model and spokesperson for Bodybuilding.com. Eason became so popular that she is now known as the female face of the website.

Despite being 41 and having given birth, Jamie Eason still looks healthy and young. She regularly posts workout articles on bodybuilding.com. Eason also receives a large amount of money for posting Instagram fitness content.

8x Mr. Olympia Winner and unstoppable force Ronnie Coleman is considered by many to be the greatest bodybuilder of all time. He is 63 and 230lbs of solid muscle. Coleman is respected for his relentless work ethic and incredible feats of strength. He is known for his catchphrase Yeah Buddy! as well as his famous quote, Everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight!

Now retired, Coleman continues to lift. He created Coleman Nutrition in 2010. Coleman is worth 10 million from his bodybuilding career, sponsorships, and his nutrition business. He has 1.9 million followers on Instagram.

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Top 10 Instagram Fitness Celebrities - Gazette Review

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By Robert J. Davis By Robert J. Davis June 17 at 7:00 AM

Periodically, we see reports that scientists are closer to developing a pill that would mimic the benefits of exercise. The truth is that no medication or supplement even comes close to exercise for being able to do so much for so many people or probably ever will. Although weve all heard that regular exercise can improve heart health, strengthen muscles and help protect bones, it can also enhance the quality of your life in a number of ways.

Here are six benefits that may surprise you.

Better sex

In men, regular exercise appears to be a natural Viagra: Its associated with a lower risk of erectile problems. In one study, sedentary middle-aged men assigned to participate in a vigorous exercise program for nine months reported more-frequent sexual activity, improved sexual function and greater satisfaction. Those whose fitness levels increased most saw the biggest improvements in their sex lives. Research in women has found that those who are physically active report greater sexual desire, arousal and satisfaction than women who are sedentary.

Increased blood flow helps explain these findings. An enhanced self-image from exercise may play a role, too. Men and women who exercise may be more likely to feel sexually desirable, which can lead to better sex. So can the greater strength, flexibility and stamina that result from exercise.

In addition, physical activity especially strength training can increase levels of testosterone, which may boost sex drive in both men and women. Its worth noting that overtraining can have the opposite effect: A recent study found that men who do very vigorous exercise on a regular basis tend to have lower libidos. Although this is a potential concern for elite athletes or others who push themselves to the max without adequate recovery, its not something that most of us need to worry about.

Sounder sleep

A review of 66 studies on exercise and sleep concluded that regular exercise is comparable to sleep medication or behavioral therapy in improving the ability to fall asleep, as well as sleep duration and quality.

Researchers arent sure why, but they suspect physical activity may help by affecting body temperature, metabolic rate, heart rate or anxiety levels, among other things, in a way that helps us fall asleep and stay asleep.

Because exercise also revs up your body, conventional wisdom has it that exercising in the evening can interfere with sleep. But overall, research has failed to support this assertion. For example, a small study of young adults found that doing vigorous aerobic exercise two hours before bedtime did not impair their ability to fall asleep or sleep soundly. Likewise, a small study of a group of older men and women showed that low-impact aerobic workouts done between 7 p.m. and 8:30 p.m. were just as effective as morning workouts at improving their self-reported sleep quality. And a larger 2013 National Sleep Foundation Sleep in America poll found that while responders who exercised in the morning reported the most favorable sleep quality, those who vigorously exercised in the evening said they slept just as well, if not better, on days they exercised than on those that they did not.

Of course, everyone is different, so its possible that nighttime exercise may make it harder for you to sleep. But the only way to know for sure is to try. You may be pleasantly surprised at what a little pre-bedtime sweat can do for your sleep.

Fewer colds

You may have heard fitness buffs claim that they never get sick. Although this may seem like baseless not to mention annoying boasting, there is scientific truth to it. Numerous studies have linked regular exercise to a lower risk of colds. For example, a study that followed about 1,000 adults for three months found that those who did aerobic exercise at least five days a week were about half as likely to develop colds as those who didnt exercise. And when exercisers did catch colds, they had fewer and less-severe symptoms than their couch-potato peers.

These studies, which show associations but not cause and effect, are corroborated by randomized trials on exercise and colds. In one such experiment involving sedentary postmenopausal women, participants were assigned to either moderately intense exercise (such as brisk walking) five days a week or once-a-week stretching. By the final three months of the 12-month study, those doing the regular exercise reported having substantially fewer colds than the stretchers.

Research in animals and humans suggests that exercise chases away colds by boosting the immune system. At the same time, very intense activities may suppress immunity by increasing levels of the stress hormones cortisol and adrenaline. That perhaps explains why, in one study, runners who participated in a Los Angeles marathon were nearly six times as likely to get sick in the week after the race as runners who did not participate.

Although this is a potential issue for elite athletes or people who do marathons or triathlons, the level of activity among most exercisers even if its vigorous is far more likely to keep colds at bay than bring them on.

Healthier eyes

When you hear about a connection between exercise and eyesight, maybe you picture those eye exercise programs that promise to sharpen your vision. But thats not what were talking about. Instead of moving your eyes, the idea is to move your feet.

Research shows that people who are physically active have a lower risk of cataracts. For example, a study of nearly 50,000 runners and walkers found that those who exercised most vigorously were 42 percent less likely to develop cataracts than those who exercised least vigorously. Exercisers who fell in the middle in terms of intensity were also at reduced risk, though to a lesser degree.

The same researcher found a similar benefit regarding age-related macular degeneration (AMD), a leading cause of vision loss, in a study of nearly 42,000 runners. The more that people ran, the more their risk of AMD appeared to decline. A different study, which followed roughly 4,000 people for 15 years, showed that participants who were physically active were less likely to develop AMD than those who werent active.

Scientists arent sure why exercise protects against cataracts and AMD. One possibility is that it reduces inflammation, which is associated with both conditions. Cataracts and AMD have also been linked to risk factors for cardiovascular disease, including elevated blood sugar and triglycerides, which regular exercise can improve. Further, some research suggests that people who are overweight or obese are more prone to cataracts and AMD, so physical activity may help by preventing weight gain.

Protection against hearing loss

You heard it here first: Exercise may be good for your hearing. A study of more than 68,000 female nurses who were followed for 20 years found that walking at least two hours a week was associated with a lower risk of hearing loss. Other research has linked higher cardiovascular fitness levels with better hearing.

Exercise may protect against hearing loss by improving blood flow to the cochlea, the snail-shaped structure in the inner ear that converts sound waves into nerve signals that are sent to the brain. Whats more, it may prevent the loss of neurotransmitters, which carry those signals between nerve cells. Exercise may also help by reducing the risk of diabetes and cardiovascular disease, both of which are linked to hearing loss.

Of course, blasting music into your ears while you exercise could have the opposite effect and do damage to your hearing. Noise-canceling headphones are a good option because they reduce the need to turn up your music as much. But dont use them while exercising in isolated spots or on a busy road, where you might not notice approaching traffic.

Better bathroom habits

Although high-impact activities such as jumping or running can cause women to leak urine, research shows that moderate exercise may decrease the risk. For example, a study of middle-aged female nurses found that those who were physically active had lower rates of urinary incontinence than women who were inactive. A study of older nurses by the same team of researchers yielded similar findings.

A urinary problem familiar to many middle-aged and older men is nocturia, the need to get up more than once a night to pee. Often the cause is an enlarged prostate, a condition known as benign prostatic hyperplasia, or BPH. Exercise can help prevent nocturia or reduce its severity. In a large study of men with BPH, for example, those who were physically active for an hour or more per week were less likely to report nocturia than those who were sedentary. Likewise, a study of sedentary older men found that after eight weeks of daily walking, they urinated less frequently during the night.

Another common bathroom-related problem for both men and women is constipation, which exercise can help improve as well. In a study of 62,000 women, those who reported daily physical activity were nearly half as likely to experience constipation as women who exercised less than once a week. A randomized trial involving inactive, middle-aged men and women with chronic constipation found that those assigned to a 12-week exercise program were able to poop more easily.

Exercise helps by decreasing what is referred to as transit time. Thats how long it takes food to move through the digestive tract not, as it sounds, the amount of time it takes to get to work. Alas, a shorter commute is one benefit that exercise may not have unless, of course, biking to work is faster for you than sitting in your car in heavy traffic.

Davis has written several books about health issues. This is adapted from Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day by Davis with Brad Kolowich Jr.

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Better sex is just one reason that exercise can be so good for you - Washington Post

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Walking is a great way to lose 20 pounds for many reasons, and knowing how to do it effectively will help you reach your goal weight in no time. Walking is enjoyable for most people, easy on your joints, and one of the safest forms of exercise. Many people find they can stick to a walking program long term which is essential for weight maintenance. The key to losing 20 pounds by walking is to set appropriate goals and understand the fundamentals of weight loss.

How Long Will it Take Me to Lose 20 Pounds?

At a weight loss rate of -1 pound per week, it will likely take you at least 20 weeks to lose 20 pounds. Losing weight at this pace is safe and will help you keep the weight off long term. To accomplish a weight loss of - 1 pound per week, try to burn an extra 250-500 calories per day by walking. If you find you're not burning this many calories by walking alone, simply reduce your calorie intake through diet in addition to walking.

How Often Should I Walk?

If you're a beginner, start by walking 3 days per week for at least 15-20 minutes. Gradually increase the frequency and duration of your walks until you are walking 30-60 minutes per day, most days of the week. To help keep your walks enjoyable try alternate walking indoors with walking outdoors, watching television during your walks (using a treadmill), or listening to music or a book on tape with headphones. For most people it's not walking they dislike, but becoming bored during the walk. Work walking into your regular routine and make it a priority.

How Many Calories Can I Burn By Walking?

The number of calories per minute you can burn by walking is determined by your body weight and walking pace. If you walk at a pace of 4 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 4.7 calories; 140 lb. person = 5.5 calories; 160 lb. person = 6.3 calories; 180 lb. person = 7.1 calories; 200 lb. person = 7.8 calories; and 220 lb. person = 8.6 calories. If you plan to lose 20 pounds by walking alone, try to burn at least 250 extra calories during your walk per day. For example, if you weigh 160 pounds you'd have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose pound per week. If you're unsure of your pace, try walking on a treadmill to give you a better idea.

How Can I Lose Weight and Stay Toned?

Walking alone will definitely help you lose weight, however adding resistance exercise to your routine will help keep you tight and toned during your weight loss. Try walking with arm or ankle weights some days or interval train a few days per week (alternate power walking with moderately paced walks). On the days you don't walk, try lifting weights, Pilates or strength band training to stay toned while losing 20 pounds.

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Understanding Weight Loss: How to Lose 20 Pounds by Walking ...

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If the thought of going to crowded gyms with equipment hoarders makes you cringe, there's a simpler (and cheaper) way to stay fit right about now.

With New Year's just around the corner, there will be plenty of focus on fitness, with losing weight and setting health goals the second most popular resolution for most people. Gyms can not only get crowded, but finding time to work out becomes difficult.

"It doesnt matter where you work out, its what youre doing, how often youre exercising and ensuring that its effective that makes it most beneficial," says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon.

Doepker-Gavidia argues that you can easily get fit in the comfort of your own home as long as you're up to the challenge.

If you can avoid the phone calls, the television and chatty kids or family members in the background, Doepker-Gavidia says you can set a schedule to reach your health and weight goals without spending any money on memberships or stability balls.

"Choose exercises that are full body movements that mimic everyday patterns. These will use more energy and incorporate more muscle groups and will teach your body how to move as a whole more efficiently," she tells The Huffington Post Canada.

Working out with weights has proven to both intensify and speed up your metabolism, according to Women's Health magazine, but sometimes using just your bodyweight or sticking to cardio can combat stress better than strength training.

To make things a little easier on you, Doepker-Gavidia suggests turning off your phone during your routine, invite a friend or another family member over as a fitness buddy and turn up your favourite music (like one of these awesome workout tunes from 2012) to tune out everything around you.

Ready to get motivated? Here are Doepker-Gavidia's 10 exercises you can do on your hardwood floor we recommend starting out with 15 to 20 sets and only adding weights when you're ready:

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Stand tall with your feet shoulder-width apart and lower your hips (almost like you're sitting in a chair). As you bend your knees, your thighs will be parallel with the floor, says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon. Ensure your knees dont go beyond your toes and keep your chest up and look straight ahead. Stand back up to start position and repeat.

Place your hands on the floor and keep them under your shoulders. Holding your body straight, bend your elbows close to you body. Lower your chest between your hands and push back up into the starting position. If you're having trouble completing a push-up, place your knees on the floor to make things easier. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.

To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.

Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.

Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don't let your knee go past your toes. Step up to balance on your right foot and switch feet.

Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you dont lock your knee. If you're having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).

Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.

Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.

Lay on your back with your arms by your sides. Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Hold for three seconds and lower your hips slowly back to the floor and repeat.

Lay on your stomach and reach your arms forward (like you're flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.

Squats: Stand tall with your feet shoulder-width apart and lower your hips (almost like you're sitting in a chair). As you bend your knees, your thighs will be parallel with the floor, says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon. Ensure your knees dont go beyond your toes and keep your chest up and look straight ahead. Stand back up to start position and repeat.

Triceps Push-Ups: Place your hands on the floor and keep them under your shoulders. Holding your body straight, bend your elbows close to you body. Lower your chest between your hands and push back up into the starting position. If you're having trouble completing a push-up, place your knees on the floor to make things easier. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.

Skaters/Leaps: To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.

Plank Crawl: Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.

Walking Lunge: Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don't let your knee go past your toes. Step up to balance on your right foot and switch feet.

Single Leg Balance Stick: Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you dont lock your knee. If you're having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).

Bird Dog: Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.

Side Plank Hip Drops: Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.

Bridge: Lay on your back with your arms by your sides. Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Hold for three seconds and lower your hips slowly back to the floor and repeat.

Superman Back Extension: Lay on your stomach and reach your arms forward (like you're flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.

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At Home: 10 Ways To Lose Weight Without ... - huffingtonpost.ca

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When it comes to personal care and fitness, it is always important to have good health and take proper care of your body, that way your health will improve and you will also look better. Maybe you want to start losing weight? Or, maybe you think you are healthy and have a good body, but you just cant get rid of that face fat or double chin that bothers you so much and is not pretty at all.

Drink water - If you think that because you drink a soda, juice or other processed drinks you are drinking water for the mere fact that the product is made with water, you have to reconsider. Even if you drink water. Drink more water. Water is always good for your body, you have to take into consideration your metabolism and the amount of energy you burn during the day, how much sunlight you take at day, and anything you do that could dehydrate, so you can make up for that loss. The recommended is 2 liters of water a day (or eight glasses) but taking in consideration all of the above, you can adjust to what your body needs. Also, when you are not drinking enough water your body tends to retain liquids, and that may result in a fat looking face.

Diet and exercise A balanced diet and regular exercise are the basics to a healthy lifestyle. But, maybe you are on a diet, but you dont exercise; or you do exercise and you are burning body fat, but your face remains the same.

There are two types of fat, the good fat, and the bad fat. In order to avoid the bad fat, you have to reduce the intake of junk food like burgers, pizza or anything fried. On the other hand, there is a compound that can be found on many foods that is very rich in good fat: Omega 3.

This is very important for maintaining an efficient metabolism and a healthy body. Among the foods rich in omega-3 theres fish, almonds, nuts, olive oil, and many more. Also, too much salt and refined sugar could make your body more likely to retain liquids, such as alcohol. Foods rich in calcium like cheese (low fat cottage cheese) or yogurt, can also help with weight losing and retain less water in your face.

Exercise will reduce overall fat, it does not matter which type of exercise you do. After losing some weight, eventually you will lose face fat and you will see your cheeks slimmer, so if you already have a good diet, sometimes that alone will not be enough, you have to exercise too. Besides normal exercises there are also specific exercises that could help to reduce fat face:

Chewing gum: the repetitive chewing gum motion helps to strengthen your jaw. Stop if its starting to hurt.

X-O exercise: moving your mouth in different ways exercise the muscles. Pronouncing X, O repeated times its an easy way to burn fat from your cheeks.

Face massage, face stretching and blowing balloons are good exercises too.

A hot towel in your face helps to combat the fat stored in your facial areas.

Having excess fat on the face also lowers personal self-esteem and it could make you look older and fatter. Finally, we recommend avoiding excessive consumption of alcohol and smoking, because it causes sagging and fine lines that makes you look chubby. Dont take any medications without consulting a doctor as it could induce water retention.

And remember:

Drink a lot of water, cold water if possible

Low calories diets are the best and foods rich in calcium to reduce water retention.

Take proper sleep.

Cut down the salt and sugar intake.

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I love food and I love eating. But, I dont love dieting. Although I have always been a mostly healthy eater, Im not one to turn down a piece of birthday cake or a glass of wine during cocktail hour. But indulging a little too much and a little too often resulted in a slow gain of 25 pounds by my early 20s.

When I was younger, Id managed to maintain my weight of 130 pounds by being active. I belonged to the dance team and played intramural sports, so it wasnt difficult for me to motivate myself to exercise. After college, I started a desk job, and with that came long hours, pizza lunches, and plenty of happy hours. I continued to exercise almost every day, but it wasnt enoughand my weight climbed to 153 pounds, which was too much for my 5-foot-4-inch frame.

I wasnt happy at my heaviest, but I wasnt really motivated to do anything about it until a ski trip with friends in 2004 put things in perspective. The vacation was a blast, but I quickly lost my getaway glow when I saw photos from our trip. Looking at the physical proof, I was embarrassed by how much weight I had gained. Every photo was a bad photo of me. I was so depressed that I threw most of them away.

Soon after the ski trip, I left my desk job to pursue graduate school and took a part-time job working at the front desk of an upscale health club. One of the perks was a free membership, which was the motivation I needed to take control of my weight. I started exercising at the health club most mornings, taking Body Pump and spinning classes on a regular basis. Finding workout buddies helped too. I made some new friends who were avid runners and I began training for and participating in road races with them.

Even though I was burning plenty of calories through exercise, I knew my eating habits were preventing me from losing weight. I wasnt eating unhealthy foodsI stuck with salads, turkey sandwiches, and stir-fry dishesI was just eating too much of everything. I started tracking my daily calories online at fitday.com. Counting calories really helped me understand my overblown portion sizes and just how many calories I was consuming.

Almost a year and a half later, in the summer of 2006, I finally reached my goal weight of 130 pounds. My weight loss didnt happen overnightin fact it took a pretty long timebut that was because I wasnt dieting. Through trial and error and figuring out what worked best for me, I made lifestyle changes, which have stuck with me to today. For example, I almost always have oatmeal with nut butter and a piece of fruit for breakfast. It helps set a healthy tone for my whole day, plus it keeps me full until lunchtime.

Now Im committed to maintaining my weight without missing out on any fun, like birthday celebrations or nights out with friends, which is the main philosophy behind Carrots N Cake. Hopefully, my tips and tricks are helpful to you and youll share some of your own secrets and successes with me too.

BEFORE

December 2003

August 2003

AFTER

July 2008

July 2010

April 2011

June 2012

October 2012

August 2013

July 2015 How I lost the baby weight in 4 months

Make an appointment to exercise

Every Sunday I jot down my exercise goals on my Google calendar. Sometimes last-minute plans get in the way, but I generally stick to my schedule once Ive put it in ink.

Count caloriesat least in the beginning

I didnt realize just how many calories I was consuming, so tracking what I ate helped keep me aware of what I was putting in my mouth. I dont count calories anymore, but I track what I eat (and when I exercise) on my blog, which keeps me accountable.

Eat fresh fruit with breakfast

Its such a small thing to do, but it sets a healthy tone for my whole day. Plus, fruit is low in calories and good for you!

Reduce portion sizes

This might seem like a duh tip, but just eating less of my usual servings helped me lose weight.

Read a lot of health and fitness magazines

These types of magazines are constant motivation and keep healthy eating and fitness interesting, especially when I really dont want to get on the elliptical! Plus, I get tons of a great ideas for meals and workouts from them.

Meal plan

Every Sunday I sit down and plan a weeks worth of meals. I almost always make my own lunch, which means I have more control over how many calories are in my meal. Im also able to save money by making sure I use up all of my fresh produce.

Keep truckin

Maintaining my weight is all about balance. If I overindulge at a weekend barbecue or mindlessly munch throughout the afternoon, I dont throw in the towel. I make sure my next meal is healthy and move on.

Check out these posts!

How I Beat My Sugar Addiction

How I Get Myself Back on Track

Tricks to Avoid Emotional Eating

How to Lose Weight with a Busy Schedule

Sunday Style: How I Set Myself Up for a Healthy Week

My Meal Planning Process

Q & A: Starting a New Diet and Cravings

Healthy, Travel-friendly Snack and Lunch Ideas

Tips to Curb Late Night Snacking

How to Gain Support While Losing Weight

5 Tips for Goal-Setting Success

My Thoughts on Carbohydrates

Protein Powders I Love

I also write a weekly column for the weight loss blog on Health.com, so be sure to check out more of my posts there!

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Weight Loss - Carrots 'N' Cake

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Here are the 6 WORST things you can do if you want to ignite your body's own fat-burning furnace and get lean, strong & totally ripped in less time:

Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.

Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.

Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.

Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!

Women, discover the biggest mistakes that are sabotaging your workout efforts. Plus, learn the only way to use high intensity intervals, strength, and circuit training to get maximum fat-loss & muscle tone.

Guys, find out why your workouts aren't cutting it. Discover the secrets to kicking your fitness into high gear so you can pack on more muscle, get more cut, melt the fat, and improve your athletic performance

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MAX Workouts by Shin Ohtake - High-Intensity Workout Routines ...

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Obsessed with losing weight? Tell me who isnt! Every second person would tell you they want to change their body. Losing weight isnt impossible, as many people think it is. It does take a lot of dedication and a little bit of hard work. Well, actually it takes immense dedication and a whole lot of hard work. However, here is a secret diet plan to slim down your body and cut down your weight in just 7 days! This is the best vegetarian diet to lose weight. Are you wondering why this diet is any different? When you have tried almost everything possible in the world and havent got the best results. This vegetarian diet to lose weight will help you lose weight very quickly. It is also called as the GM Diet plan.

The Vegetarian diet plan for weight loss is not just to lose weight, but it is also a maintenance method for a slim and proportionate body. Along with these, it will help you practice eating vegetables and fruits which will help to boost up the metabolic rate.Vegetarian diets and weight loss go hand it hand. It is the healthiest and the fastest way to shed pounds. This vegetarian diet program has become famous around the world. Every one is addicted to it, it actually works!

Most people are skeptical about the fruitfulness of this diet plan. Is it really all that effective? And can you really lose oodles of weight, just by sticking to a GM Diet Chart for one week? To answer that question, we must first understand how the GM Diet works.

The fact that dieters have to drink up to 2 liters of water each day is a great way to help digestion and wash away the toxins. If you detoxify your body regularly, it will help in faster digestion and regular elimination of toxins in the form of urination and bowel movements, which lead to eventual weight loss.

Foods need an adequate amount of water to dissolve into nutrients. The digestion process is much easier with regular water intake. The water intake aids in the assimilation of nutrients and also utilizes the reserved energies for boosting for metabolism though this weight loss diet.

But the GM weight loss diet ensures we eat a lot of high fiber foods and water to flush away the toxins in a regular manner. Bowel problems, for instance constipation, can thus be easily avoided by the help of The GM Diet.

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Is this Vegetarian GM Diet backed by science? Its a question most of us ask ourselves. The fiber filled diet ensures that you keep your hunger pangs at bay, for a longer period. Vegetables and fruits are chock-a-block with all kinds of essential vitamins and minerals, and meet the nutritional requirements of the body.

The diet is rich in complex carbohydrates like brown rice, which is high in essential nutrients like magnesium, potassium, calcium and fiber, while still having a paltry amount of fat.

In the GM diet, you can only have chicken, which is low in fat. What the right amount of protein does is that it increases the metabolic rate and burns fat.

Another thing that works for the diet is that you do not have to limit the amount of food you eat, just the kind of foods you eat. That works fine for most of us, as we do not have to feel deprived. It is only when we feel deprived that we go on a binging spree. Also, having frequent small meals and increasing water intake boosts metabolism and aids in fat loss.

It is not what you will call a science- based weight loss diet. But then again, very few science-based diets have enjoyed the unprecedented success that the GM Diet has.

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This 7 day vegetarian diet plan was developed for the well being of General Motors Inc. employees. That is the reason it is called the GM Diet Plan. The aim of the program is to gain a healthy body. You can expect the following things by practicing this Diet Plan regime:

All these in just 7 days! It is a miracle diet plan! At the beginning it may sounds a bit impossible to follow it, but just 7 days of dedication will bring you a healthy body. If you successfully complete these 7 days, you will definitely love the results. You would never want to break the diet regime, because you know the worth of it. Just to make sure that you are healthy enough to practice this diet, consult your doctor before you begin.

This Diet Plan includes the intake of fruits, vegetables and starch. To prepare yourself for the vegetarian GM diet plan, you need to avoid alcohol for a few days. Especially in the time of the diet schedule and before it. This is a very important tip you need to follow. Alcohol increases the uric acid in the body, which leads to water retention. This blocks the natural detoxifying process from taking place.

It is also very essential that you drink up to 10 glasses of water everyday. As you will not be consuming the same amount of carbohydrates which you normally do. Water will be your main source of energy for the whole day. It will also boost your metabolism and remove the unwanted pounds from the body, naturally. In case you have already tried this diet plan, it is better to take a break for 2 to 3 days before you resume the diet again. This will help the body to adjust to the new method of nutritional intake, which will also relieve your body from any kind of anxiety. Here is what you have to do for the 7 days of your Diet Plan.

Being the first day, it is always the hardest. Try to keep yourself away from all kinds of cravings as you will be consuming only fruits. You can consume all the fruits, excluding grapes, bananas, litchi and mangoes. You can have them in any quantity you like. It is suggested that you consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons. You can eat 20 times a day, but you should eat only fruits.

This is the way of preparing your body for the upcoming days. The only source of nutrition is from the fruits, they provide you will all that you need for your body. If you prefer to cut them up and eat, its great but make sure you arent adding anything else to it. Its just a pure fruit for me day! If you can limit your fruit intake to only melons, your have a good chance of losing 3 pounds on your first day.

Like the first day, the second day is All veggies day. You can eat nothing but vegetables and only vegetables. You can eat to your hearts content, feel your stomach filled up with vegetables if you need to. Boiled or raw vegetables will do. You can even begin your day with a boiled potato and a tea spoon of butter. This is done in order to give the body enough energy and carbohydrates for the day. But after that only raw and boiled vegetables.

Only one potato this day is enough, dont consume more than that. Adding a pinch of oregano or basil seasoning to make the vegetables more edible is perfect. Day 2 is a calorie free day with a good amount of fibre and nutrients. If you make it through day two, you are definitely dedicated!

Day 3 is a combination of day 1 and 2. You can eat the mentioned fruits and vegetables. Eat any quantity and any amount you like and drink lots of water as directed. You need to avoid potatoes on day 3 as you are getting enough carbohydrates supply from the fruits. Your system is all set to burn the excess pounds. Your cravings may try to dominate, but think about the weight loss and the great results. You will feel light and happy by this time.

Everything has its perfect time, if you believe in this saying then your right. Remember how you were told not to eat bananas on the first three days? Well on the 4th day of the vegetarian diet for losing weight, you have the liberty to eat up to 6 bananas for the whole day. You can drink up to 4 glasses of milk. You must have heard that bananas help in weight gain, however in this diet, they act as a source of potassium and sodium for the body. Since the intake of salt is reduced, bananas will do the job.

You can also have one cup of a highly diluted soup for a meal. The soup should consist of capsicum, onions, garlic and tomatoes. It is a tasty and healthy recipe which will help in the weight loss process. You can drink it only 1 time a day, it is only to refresh your taste buds from all the vegetable and fruit intake. Be careful to resist yourself. You are just 3 days away from a losing weight!

Day 5 is a festival day for you, as you can have a tasty meal. You can munch on tomatoes, sprouts and cottage cheese, also known as paneer in India. You can also add soya chunks to you meal. Make a tasty soup with the mentioned ingredients and drink it. Make sure to increase your water intake on day 5.

You can eat up to 6 tomatoes and increase the water intake with 1/4 of the daily consumption. This is done in order to cleanse your body from uric acid. The tomatoes are for the fibre and digestion process. The water will purify your body from all kinds of toxins.

Day 6 is a little different to day 5. You will be eating sprouts, cottage cheese and other vegetables but by excluding tomatoes. No tomatoes on day 6, avoid them. The tasty soup and lots of water should help you through your day. Vegetables will provide vitamins and fibre to your body. You will already notice change in your body by this time. Continue consuming a good amount of water everyday.

The last and final day of the diet plan. This is the most important day. You will be feeling light on your toes and happy inside out. You can have fresh fruit juice, one cup of brown rice or half chapathi and other vegetables you would want to eat. You can complete your day with the consumption of water.

That is the whole diet plan for 7 days. If you can follow it strictly, no one can stop you from gaining a healthy and slimmer body. The below tips will help you to plan your 7 days effectively.

Your complete vegetarian diet plan is ready for you. Now what? You lose 5 to 8 kilograms for that week and gain it back the next? This easy vegetarian diet plan to lose weight was not made to help you gain weight right? It is definitely hard to stick to this vigorous diet plan all your life. All you need to do after this diet plan is to maintain yourself. You dont have to live on this food forever. So here are a few things you should be doing, to maintain a healthy and happy life.

The GM diet has become the most popular diet which is practiced by Indians. This is mainly because of vegetarian attributes. Just 7 days of dedication and hard work will make you shed lots of weight. This weight loss diet is extremely effective and has satisfied many Indians.. Dont wait any longer! Take up this 7 day challenge and say hello to a better lifestyle and a better body. It is a great regime for you to follow. Watch what you eat, control your food cravings and you will be a happier and slimmer person next week!

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Day 1 of GM Diet Plan:

Day 2 of GM Diet Plan:

Day 3 of GM Diet Plan:

Day 4 of GM Diet Plan:

Day 5 of GM Diet Plan:

If you eat non-vegetarian food then you can have the following foods:

Day 6 of GM Diet Plan:

If you eat non-vegetarian food then you can have the following foods:

Day 7 of GM Diet Plan:

If you eat non-vegetarian food then you can have the following foods:

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Most people are scared to follow a strict exercise regime while following a weight loss diet. They are bothered by the fact, that they might not be strong enough to do the exercises. But if you are smart enough, you can follow an exercise regime which wont be very taxing and will enhance your weight loss efforts.

Day 1

Day 2

Day 3

Day 4

Day 5

Go for a brisk walk, or walk fast for two minutes and then walk slowly for another one minute. Do this for 40 minutes. This acts as interval training and is great for weight loss.

OR

Day 6

Repeat this procedure three times, or if you feel weak you can do it two times.

Day 7

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The vegetable soup is the staple food o the GM diet chart for weight loss that can be consumed on all days of the diet except for day 1. There are a few other recipes such as baked fish and chicken that are included in the non-vegetarian version if the GM diet. Here, we have presented all the important recipes of the seven days diet chart in one place for your convenience.

Soups are undoubtedly the healthiest of all foods which is low in calories, oil free and enriched with the nutrition vegetables and spices. Check out this easy and simple mixed vegetable soup recipe that you can prepare on all days of the GM diet. It is one of the best diet soup recipes that can also be included in other weight loss diets.

Ingredients:

Method:

Wash peel and chop all the vegetables. Add all the vegetables into a pressure cooked and pour enough water so that all the vegetables are submerged, sprinkle some salt. If you are non-vegetarian then you can use chicken stock instead of water. Put on the lead and cook till 1 whistle. Switch off the stove and let the steam escape on its own. Now, open the lid, pout the soup in a bowl, sprinkle a pinch of black pepper and lemon juice on it and enjoy.

Lentils and beans are an amazing vegetarian source of protein and fiber and sprouts are the healthiest forms of enjoying them. The health benefits of bean sprouts need no new emphasis. In this recipe we have explained how to make sprouts and prepare a tasty and healthy sprout salad.

Method of Sprouting

Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly 3 to 4 times and transfer it to a dry bowl. Pour some water over the beans/lentils and let it soak overnight, discard the excess water the next morning and transfer the swelled beans/lentils into a clean muslin cloth. Tie the corners of the cloth together ant the center and keep it aside for 10 hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now that we know the exact method of sprouting let us check out how to make sprouts salad.

Ingredients:

Method:

Put all the ingredients except salt, mint and coriander leaves and lemon juice in a glass ball and mix thoroughly, sprinkle the salt and coriander and mint leave from top; drizzle the lemon juice and mix it once again.

You can include spinach in your soup as well as palak paneer in order to enjoy a low-calorie healthy and tasty food with the brown rice. But in order to include it in the GM diet routine, it is necessary to make the palak paneer oil free.

Ingredients:

Method:

Clean the spinach and blanch it in boiling water for 3 minutes and then put it in a bowl full of ice-cold water for 5 minutes. Drain the leaves and keep aside. In a dry pan add 1 teaspoon of olive oil and saut the onions, ginger and garlic. Pour the onion mixture and spinach leaves in a grinder and grind them to from a fine paste. Now, in a non-stick pan toss the paneer cubes till they turn slightly brown. Again brush some oil on the non-stick pan, add the onion and spinach mixture, dry masala powders, shahjeera, salt and simmer for a few minutes, add the sauted paneer cubes, simmer for few minutes and enjoy hot with brown rice.

What better way to load up on high quality proteins on days 5, 6 and 7 of the diet than with delicious and light boiled chicken? This is one of the simplest boiled chicken recipes for all those non-vegetarian weight watchers who have craved the tasted of meat for the first four days of the 7 Days GM diet.

Ingredients:

Method:

Wash the chicken toughly with water and place it in a large pot with lid. Add enough water so that it completely covers the chicken; add all the other ingredients into the water, put on the lead and start boiling. Set the lid at an angle so that the steam can escape from the pot. Reduce the heat and continue to boil for 1 to 1 hour 30 minutes. Add more water if needed. Remove the chicken form the pot once the meat starts coming apart from the bones. Enjoy the boiled chicken on days 5, 6 and 7 of the diet, strain and stock the broth in the fridge which can be used to prepare the mixed vegetable soup.

Fish is another amazing source of high quality proteins, healthy fats and omega 3 fatty acids that is a good potion for those who dont like eating chicken on all the last 3 days of the diet. This is one of the easiest recipes for baked fish that required very few ingredients and can be prepared in a jiffy.

Ingredients:

Method:

Preheat the oven to 325 degrees F or 165 degrees C. In a small bowl add the onion paste, black pepper powder, lemon juice and chopped coriander. Dip all the filets in this mixture and arrange on a baking tray coated with olive oil. Bake for 20 minutes in the oven or till the fish flakes easily.

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The GM Diet is not an easy diet to follow, especially since you have to do away with carbohydrates to a large extent. So to keep yourself satiated, you can rustle up a few delicious soup dishes.

This fiber-rich vegetable soup has minimal calories, yet is a nourishing recipe which will stave off those hunger pangs. This is one soup, which you can have even after you are done with the GM Diet plan.

Ingredients

Makes six servings

Method

This cold tomato soup recipe islow-calorie, really low-fat, vegetarian and perfect for the vegetarian GM Diet. It really packs a nutrient punch, with plenty of Vitamin C and Vitamin A. So, when you are bored of your regular soups, make sure you try this nutritious soup.

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GM Diet - The Fastest Indian Vegetarian Diet to Lose Weight ...

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Count your steps. Hit the gym. Bike to work. If you've tried to lose weight, you know it's important to get moving. But with all our emphasis on working out to "burn off" what we eat, experts say we've missed the real problem: What we eat.

"There's a persistent myth that you can exercise your calories away," Andy Bellatti , a registered dietitian and the cofounder of Dietitians for Professional Integrity , told Business Insider.

In reality, while getting active is important for your mood and overall wellbeing, it generally does not result in rapid weight loss. On the other hand, successfully changing your diet might.

Dietary changes are especially important at the beginning of any new weight loss plan, Bellatti said, since people who are trying to lose weight by dedicating hours each day to exercise may get discouraged when the pounds don't magically melt off. Instead, it's better to focus on making gradual changes to your diet, such as eating more vegetables and cutting back on refined carbohydrates.

A large recent review of studies involving more than 3,000 obese adults who'd lost weight on a low-calorie diet compared how well they were able to keep it off after they either stuck to a new eating plan or began exercising regularly. While permanently tweaking their diets appeared to help maintain weight loss , "no significant improvements were seen for ... exercise," they wrote.

One reason diet may play such a strong role in weight loss is that exercise burns off far fewer calories than most people think, said Philip Stanforth , a professor of exercise science at the University of Texas and the executive director of the Fitness Institute of Texas. This holds especially true when compared to the high caloric content of many processed and fast foods like burgers, fries, and milkshakes. Many classic fast food meals can add up to thousands of calories , sometimes exceeding the amount most adults need in a day.

"Thinking practically, keep in mind you'd have to walk 35 miles [roughly 2.6 times the length of Manhattan] to burn 3,500 calories," Stanforth said. "That's a lot of walking."

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Another large review of studies that included more than 1,000 adults suggested that in the long-term (a year or more), providing people with a weight loss plan that combines a healthy eating regimen and regular exercise helped people lose more weight than either diet or exercise alone.

A wealth of recent research also suggests that when it comes to the brain, aerobic exercise may be the wonder drug we've long been looking for. Not only have sweaty workouts been linked with boosting your mood; they've also been found to protect against age-related decline and may even improve memory.

"While exercise might not be the key to weight loss, it is important for health overall, especially for mental health," Bellatti said.

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How drastically have new advances in science changed what we know about nutrition? This week, just a little. Were looking at three studies on potatoes, coconut oil, and vegetarian diets.

The headline: Coconut Oil Is as Bad for You as Beef Fat and Butter

The story: Coconut oil is high in saturated fat, just like lard and butter, but it has a better reputation. It just seems healthier, you know? It makes your baked goods fluffy and your hair shiny. It may even have a small fat-burning effect (maybe, I repeat, maybe), but its also a big pile of calories just like any other fat or oil. So if you were thinking of it as a totally free, wholesome health food, you were already a little too optimistic.

Todays news is an advisory from the American Heart Association that says we should quit eating so much saturated fat. That includes coconut oil. But their studies dont specifically link coconut oil with heart disease, except to say that coconut oil raises LDL (bad) cholesterol as much as butter.

Cholesterol levels arent the same as disease risk, and we cant ignore previous studies that say saturated fat may not be so bad for you. Dietary fat is actually a really tricky subject, and we still dont have clear answers on whether butter or coconut oil is harmful. Its fine if you want to back away from the coconut oil. But we dont have the evidence to say if that will make a real difference to your health.

Who doesnt love logging on to the good old net on a Friday morning to the headline Coconut oil

The take-away: Coconut oil is full of calories and saturated fat, so please dont think its totally cool to eat in large quantities. If you use a lot of it in your diet (or butter or lard, for that matter), you might want to err on the side of caution and replace some of that with olive oil.

The headline: Eating French Fries Twice a Week Could Lead to Early Death, Study Says

The story: This actually comes from a study of people at risk of getting arthritis in their knees. To be included, they had to be overweight or have another reason to be especially likely to develop arthritis. When they signed up for the study, they answered a questionnaire about how often they ate different food groups in the past year.

The researchers dont say in their study whether they started off looking for data on the risks of potatoes, or whether they ran the analysis for every food in this study (and maybe other studies too?) and decided to report the one thing that turned up positive. If thats the case, the results become a lot less valid: if you look long enough, youll almost always find something that seems significant. Either way, this study cant say whether eating fries is bad for you; it just says that people who ate a lot of fries had a higher mortality rate than people who didnt. This PopSci article explains the problems in a bit more detail.

There are two really important caveats here. The researchers didnt control for two very important factors: whether people who ate fries happened to have a less healthy diet or lifestyle in total; and whether people who ate fries were lower income, which is definitely associated with worse health. And those are two big, big things to miss.

The take-away: This study does not support the idea that fries are deadly. But if you eat healthy, you probably wont have a ton of fries in your diet anyway.

The headline: Science Finds a Vegetarian Diet Is Twice as Effective in Reducing Body Weight

The story: A vegetarian diet outperformed an omnivorous diet in one recent weight loss study...sort of.

The study involved 74 people who were all overweight and had type 2 diabetes. Half of them ate a diet that was vegan except for a serving of yogurt. The other half got a pretty standard diabetes management diet. The people on the near-vegan diet lost more weight, and were more likely to stick to the diet.

Theres already reason to be skeptical: the study is small, and it was specific enough that if youre not diabetic, or if your idea of a vegetarian diet involves eggs and cheese, these results probably dont apply to you. Heres a more in-depth explanation of the studys limitations.

Another big caveat: the people on the vegetarian diet were also more likely to lose muscle, even though they were exercising.

The take-away: A very specific vegetarian diet worked well for some people, but the study is too small and limited to be generalized to all vegetarian diets for all human beings. There are a lot of different diets that work, but to find the right one for you, youll just have to try and see.

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What to Worry About This Week: Coconut Oil, Fries, and Everything Else You're Eating - Lifehacker

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