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The Gymnastics Kitchen With Betsy: The Dieting Controversy

I advocate proper fueling with complex carbs, proteins, healthy fats, and anti-inflammatory foods that help repair, restore, and support the needs of agymnast.

That being said, as I travel around doing my fitness and nutrition camps, I continue to get a similar question over and over from gymnasts and parents:

Guess what? Any "diet" you go on, will work--but only temporarily!

Now, many of these diets DO have some great principles and support clean eating -- so I'm not saying they are all bad or don't have some good components.

Anytime you restrict calories and increase activity, you will lose weight. But no gymnast should be on a restricted, unbalanced, or extreme diet. Nor should they be focused on "losing weight." Most diets restrict calories and encourage eliminating or increasing certain food groups. So people think these diets work, but most of the time they are a temporary fix for a bigger problem.

The only food sources I really recommend eliminating are processed foods, which are filled with too much sodium, trans fats, and sugar (dangerous stuff). I advocate a clean eating lifestyle for my athletes and families.

Most people who eliminate gluten or sugar or fat are eliminating highly processed and higher calorie foods such asmuffins, cakes, packaged snacks, and sauces, and they increase lower calorie foods such asfruits and veggies. So of course they will lose weight.

Now, for someone who needs to kick-start weight loss or who has special medical needs or allergies --and is recommended by a physician to go on a special diet --that is a separate story. I am talking mainly for the general gymnastics population that is looking for good health andhigh performanceand to be able to power through four- to six-hour workouts and feel light and tight!

In my experience, once gymnasts starteating clean and changetheir lifestyles, results often follow. I recommend gymnasts begin by cutting back on unhealthy, processed foods and increase foods that are rich in vitamins and minerals. A healthy diet must include a balance of complex carbs, healthy fats, protein, and dairy.

2. Support fellow gymnasts during peer pressure moments You are a kid, so enjoy life and have fun and treats -- but not every single day should you be eating ice cream and french fries. No one should! It's often challenging in social situations, so just make the best choices and keep your goals in mind. This is a lifestyle -- not a diet!

3. Dig deep You are a gymnast and spend hours and hours in the gym. Do you really want a bag of M&M's for a pre-workout snack? Is that going to help you reach your goals? Make good choices for your athletic career and you will benefit from the results. Betsy McNally-Laouar is a personal fitness and gymnastics trainer certified in Sports Nutrition. She works with gymnasts all around the country online and through camps. If you need more help with gymnastics recipes, meal plans and fitness, check out her website, http://www.betsymcnally.com and email her at coach@betsymcnally.com or her Facebook page Betsy McNally Laouar Gymnastics Nutrition and Fitness Specialist

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The Gymnastics Kitchen With Betsy: The Dieting Controversy - FloGymnastics

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South Beach Diet created by cardiologist Arthur Agatston and dietitian Marie Almon is originally a diet to prevent heart disease. Dr. Agatston see the danger of low fat diet suggested by American Heart Association in 1980 which increase the risk of heart disease, not reduce it; so he create this diet as its substitute.

There are no complicated theory behind this diet; the principle are simple: replacing bad carbohydrates and bad fats with good carbohydrates and good fats:

1. Replaced foods that contain heavily refined sugar with relatively unprocessed foods such as vegetables, beans, and whole grains.

2. Eliminate trans fat and saturated fats which contribute to LDL cholesterol and replace it with unsaturated fats and omega 3 fatty acids which will contribute to HDL cholesterol.

The diet is not consist of one golden session to solve all your problem. Instead, it will divide the process into 3 phases where the first two phases are aim to make you familiar with the concept and lose weight at the same time. The 3rd phase is a maintenance phase which will be last for life where you are expected to understand the basic principles and apply it in your every days life.

Pros

1. The diet is originally created to prevent heart disease; weight loss in only one of its side effect.

2. Low saturated and trans fats; most diet author, nutritionist, or physician will suggest you to minimize consumption of these kind of fats. South Beach Diet food list will help you do that.

3. Fast weight loss feature; up to 13 pounds in the 1st phase.

4. All the foods in this diet is selected based on low Glycemic Index (GI), thus restrict junk food consumption.

5. When you finish 1st phase, the food selection will be broader and doesnt erase certain food groups.

6. Simple; no calories counting or portion control, just choose your foods from the food list provided.

7. With no portion restriction and complemented with 2 snacks time, hunger definitely is not part of the process.

Cons

1. The 1st phase is very strict, limiting the consumption of all carbohydrates completely. Some people believe that the weight loss gained during the phase is all water loss, not fat loss; this will cause you to gain weight again after you resume your carbohydrates intake.

2. Various side effects; during the strict phase 1, there are lots of side effects, including fatigue, dehydration, lack of vitamins and minerals, and weakness.

3. Using GI to determine good and bad foods is not approved by all the experts in medical community. This method is still controversial because it will remove any food with high GI even when the food is nutritionally beneficial.

4. The diet doesnt include proper instruction on exercising; this make some dieter wondering about the importance of exercise in South Beach Diet.

5. The diet will make your kidney work harder since it contain high protein intake.

6. Require extra cost; especially on the first phase since the high protein foods are more expensive than the carbohydrates foods.

7. This diet doesnt put vegetarian or people who cant eat dairy products into consideration; it forbid soy for the first two weeks and we all know that vegetarian use soy product as meat substitute. Most of the snacks suggested also contain of dairy products.

8. The fist and second phase consist of very limited food choice that can make you get bored really quickly if the cook is not creative.

9. Preparing the meals using the suggested recipes usually takes a lot of time and complicated process.

South Beach Diet is only one of many alternatives when you decide to pick a weight loss program. Put the pros and cons into consideration, you should have known whether it is good for you or not. The main issues I want to focus here is the diet offer lifetime maintenance, which is great; but it is not put consideration into the importance of exercise in a healthy diet, which is bad.

Selecting a diet that suit you is not an easy task; before you decide anything, visit Diets That Work to get a great guide regarding selecting a diet wisely and healthy diet to found out criteria that a good diet should have diet by Stefan Vincent. Hopefully by read both of them, your task will be easier

Photo By WikimediaImages from Pixabay

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casanisa/ShutterstockYou might not normally associate takeoutfood with clean eating, but Grubhub, a leader in the takeout marketplace, knows that plenty of people aim for healthy options, especially with summer right around the corner. The company recently announced the results of a study of the top trendinghealthy eating plans in the United States.And its not what you might think.

For their work, Grubhub analyzed orders related to the most popular healthy eating plans in the United States: Paleo, raw diet, juice cleanse, vegan, gluten-free, low-fat, Mediterranean, and ketogenic diets. Reviewing data from 2016, Grubhub looked at a combination of dietary tags and an in-depth analyzation of foods aligned with the specific eating plans. Their analysts were then able to pinpoint the most popular eating plans across the nation, and the preferred plans by city and gender.

Their main findings:

Paleo is the most popular healthy eating choice across America, with orders increasing by 370 percent in 2016. The Paleo diet, which is the most popular eating plan in Dallas, Houston, Austin, and Philadelphia, is designed to mimic foods from our hunter-gatherer ancestors, and involves meat, fish, and other animal products, along with fruits, vegetables, and healthy fats. There are no processed foods or sugar allowed. Nicole Osinga, a registered dietitian, can understand why Paleo reigns supreme among the healthy eating plans. I think the Paleo diet promotes some good conceptslots of veggies, whole foods, adequate healthy fats, and proteins. Following a Paleo diet can assist people with weight loss, as you feel full quite quickly and carbs are limited. (Theres some evidence that a Paleo diet can also help with chronic pain.) But Osinga noted that legumes are a healthy foodthat shouldnt be restricted from ones diet. In addition, excessive red meat intake can increase your risk for different types of cancers. If it were up to me, she adds, I would swap in some legumes for protein instead of some red-meat based Paleo meals.

Seattle residents ordered takeout tailored to different diet plans more than any other major city in the country, making it the most health-conscious city from the perspective of this survey. The preferred plan in Seattle was found to be a gluten-free diet, which excludes gluten, a protein found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale. Gluten-free was also the eating plan of choice in Atlanta, Phoenix, Minneapolis, and Portland, Oregon.These are thegluten-free foodsnutritionists love.

Men and women across the nation were found to have very different preferences on food. Fitness-focused men preferred a low-fat diet, which is up 21 percent from previous yearsand very popular in New York City, Boston, and San Francisco. A low-fat diet features plant foods along with a moderate amount of lean and low-fat, animal-based food.

Women favored a juice cleanse, a fasting method and a detox diet in which a person consumes only fruit and vegetable juices, abstaining from food consumption anywhere from a few days to several weeks. The popularity of juice cleanse orders soared by 89 percent over the previous year, according to the study, and was most popular in Miami and Nashville, Tennessee. If youre thinking about doing a juice cleanse or otherdetox diet, read this first.

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Raw diets saw a 92 percent increase in orders in 2016 compared to the previous year. A raw diet involves uncooked, unprocessed, and mostly organic foods with staples like raw fruits, vegetables, nuts, seeds, and sprouted grains. Food may be slightly warmed but not above 118 degrees.

Vegan diet foods are on the rise, especially in Chicago, Las Vegas, Los Angeles, and San JoseGrubhub saw a 58 percent increase in vegan diet orders in 2016 compared to the year before. A vegan diet is comprised of only plant-derived foods, with no animals or animal products, including flesh (land or sea animals), milk, eggs, or even honey. There are manyhealth benefits to going vegan.

You might think the Mediterranean diet, credited with amazing cardiovascular benefits, would be one of the more popular types of takeout, but in fact, orders of Mediterranean diet foodwhich featuresfruits, vegetables, whole grains, legumes, and olive oil, and prioritizesfish and poultry over red meatincreased only 7 percent over last year. Heres how to make your diet more Mediterranean, which could help you lose weight.

Grubhub found a slight uptickjust 5 percentin takeout customers ordering food tailored to a ketogenic diet, essentially a low carb diet where the body is put into a state of burning fat instead of blood sugar for more fat loss. Heres how one woman used the ketogenic dietto drop 15 pounds in six weeks.

Did you just get hungry for some fresh, delicious restaurant food? Here are 20 tricks to eating healthy while eating out.

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This Is the Most Popular Healthy Eating Plan in AmericaNo, It's Not the Mediterranean Diet - Reader's Digest

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Posted June 08, 2017 12:14:06

The diet book industry is a global behemoth that has spawned hundreds of titles over the years.

From the Atkins diet to the paleo diet and lemon detox diet, there is no shortage of suggestions for how to lose that unwanted weight.

Dr Michael Mosley has built a career out of presenting TV shows on medicine and biology and in the last few years has turned his attention to diet books.

He popularised the 5:2 diet which calls for minimal calorie intake for two days a week and having unrestricted eating for the other five and more recently he has released books titled The Fast Diet, The 8-week Blood Sugar Diet and the Clever Guts Diet.

Read an edited Q&A about his growing body of work.

Absolutely not. They're all based on the latest science.

So the 5:2 diet is based on more than 40 years of research and the guy who inspired me most was Professor Mark Mattson, who is probably the world's most famous neuroscientist.

The blood sugar diet was different, it was an extension. That is based on the work of Professor Roy Taylor, who is one of the world's foremost diabetes specialists.

And this new thing, the Clever Guts Diet, is not really a calorie restriction diet, it's more about how you can look after your gut. And that in turn is based on conversations with some of the world's leading specialists, microbiome specialists.

So what I do in these books is I give you 40 or 50 scientific references. You will see a lot of endorsements from scientists including one or two Nobel Prize winners.

If they are fad diets, they are well supported by the scientific community.

Unfortunately, when people say eat healthy and exercise that doesn't mean anything.

It's like saying the way you win at footy is by scoring more points than the other side. It's true, but it's not a very healthy or helpful way of dealing with life.

You actually need to know what healthy means. So once upon a time healthy meant low fat, now we know that's almost certainly not true.

What is healthy now is probably the Mediterranean diet. Well what is the Mediterranean diet?

If you actually look at the science, what scientists describe as the Mediterranean diet is completely different to what, for example, the Department of Health in the UK would describe as one, because the Department of Health in the UK still describes the low fat diet, which has been tested and tested and tested to death.

Same is true of exercise. Yes, exercise is good for you, but what sort of exercises?

You need to do heart and lungs but you also need to do strength, and you absolutely have to put a bit of oomph into it, because just jogging along or indeed just going for a walk is not going to do a huge amount of good.

The first three worked brilliantly. They're extensions, they're for different things.

So the 5:2 diet was a kind of a starter out the gate. It was kind of intended for anyone who was a bit overweight and wanted to lose some weight and generally improve themselves.

The Fast Diet was obviously completely different, it was about what is the optimal way of exercising to get the most benefit in the least amount of time.

The Blood Sugar diet was much more aimed at people who had type 2 diabetes or who had pre-diabetes.

Clever Guts is about something different. Clever Guts is about how to improve your gut bacteria so they work with you rather than against you.

I did a degree at Oxford in politics, philosophy and economics and I was a banker.

Then I was a doctor, then I was doing psychiatry and I went into television.

Indeed, I am not a nutritionist and indeed at medical school, like most doctors, I learnt almost nothing about nutrition.

My education in nutrition began pretty much five or six years ago.

The things that qualify me to do so are, I suppose, partly I do it on myself. And partly I get access thanks to my reputation to all the world-leading experts.

So none of these books are based on my original research, they are based on the work of people who have been in the field for a decade, sometimes more, and they've very generously shared their time.

So they know what I'm doing, I'm not stealing their work, and they endorse it.

Absolutely. So the reason I did the 5:2 diet in the first place is because I discovered I was a type 2 diabetic.

And I didn't want to start medication, which is what my doctor was offering me, so I went and looked for alternatives.

I came across intermittent fasting, I made a film about it with myself as the subject. I lost 10 kilos, reversed my type 2 diabetes and that was five years ago.

With Clever Guts diet, my freezer is stuffed with poo samples.

It's gross, and I send them off to be analysed.

So these days you can get your microbiome analysed your poo analysed within a few weeks.

Topics: diet-and-nutrition, health, arts-and-entertainment, australia

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Home General Health Weight loss surgery patients abuse opioids in long term

Weight loss can be extremely difficult for some, which is why there are so many obese people today. These morbidly obese individuals are at very high risk for a multitude of life-threatening health conditions, often leading to premature death. However, there are surgical procedures available that can aid in weight loss. They are effective, but unfortunately, one in five of those who go through this surgery get addicted to opioids.

Weight loss surgerybariatric surgeryincludes a variety of procedures that help obese people lose weight. This is achieved by reducing the size of the stomach with a gastric band or through the removal of a portion of the stomach. Another procedure involves resecting and rerouting the small intestine to a smaller stomach pouch, called gastric bypass.

These surgeries are designed to decrease the amount eaten and metabolized by the body. Over time, this reduced calorie intake results in significant weight loss.

Not all obese people can get this type of surgery, as the U.S. National Institute of Health recommends a body mass index (BMI) of at least 40, or 35 for people with a serious medical condition.

Painkillers are commonly prescribed to obese individuals due to their predisposition to conditions such as arthritis, back pain, and depression. The fact that use is continued after weight loss surgery is troubling, considering how prevalent opioid abuse is in the U.S.

Our study does not prove that bariatric surgery causes an increase in opioid use. However, it does demonstrate the widespread use of opioids among post-surgical patients, thereby highlighting the need for alternative pain management approaches, said study co-author Dr. Anita Courcoulas.

The study in question followed more than 2,000 patients, 14.7 percent of which said they regularly used prescription opioids before their surgery. This rate fell to 13 percent six months after surgery but rose to 20.3 percent after seven years.

Of those who werent taking opioids before surgery, 5.8 began taking them six months later. After seven years, 14 percent were on opioids.

The results of the study suggest that while weight loss surgery does ease obesity-related pain, it does not eliminate it. So, patients seek relief in the form of painkillers. However, opioids have a high risk of addiction and should not be used to manage chronic pain.

Our nation is in an epidemic of opioid abuse, addiction, and overdose. Recent reports have suggested that bariatric [weight-loss] surgery patients are at elevated risk of chronic opioid use, said Dr. Courcoulas.

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Weight loss surgery patients abuse opioids in long term - Bel Marra Health

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June 8, 2017 by Anthony King, From Horizon Magazine Theres a dangerous trend where apps that are the least evidence-based are downloaded more often. Credit: Pexels/ Adrianna Calvo

Half of European adults are either overweight or obese. Many turn to self-help apps as a means to burn excess fat, but despite hundreds of digital tools available very few help maintain a slimmer waistline and few are based on tried and tested science.

Following a weight loss plan can be challenging as it often depends on more than just counting calories or doing exerciseit requires behavioural change.

'We see a lot of apps that would claim to help you lose weight, but none maintain weight loss, and few of them are evidence-based,' said Professor Berit Heitmann, at Frederiksberg Hospital in Denmark.

There is also a dangerous trend where the apps that are the least evidence-based often have the most attractive interface and are therefore downloaded more.

'While between 9095 % of people who are overweight or obese can successfully lose weight, only 510 % can keep it off in the long run,' said Prof. Heitmann, who is also in charge of the EU-funded project NoHoW which is conducting research into tried and tested long-term weight loss techniques.

The project will design an app that will empower dieters to keep the kilos off through scientific-based approaches. NoHoW will equip 1 600 volunteers with a wireless weighing scale along with movement and heart monitors. Rather than tell people what they should eat, volunteers will be given techniques to help them reach goals, regulate emotion and manage stress, such as providing tailored advice on how to be more active or get better sleep.

In fact, it seems we all carry an ancient biological stamp that leaves us vulnerable to weight gain during times of difficulty or stress.

'For our ancestors it was beneficial to gain weight and conserve energy when food was scarce. This response to stress is probably still with us today,' explained Prof. Heitmann. 'It is not just that stress undercuts our good intentions, but it may better equip the body to conserve energy.'

Targeting when dieters enter these moments of stress may be crucial to help them overcome this evolutionary trait.

'We plan to help people manage stress and emotional instability. This will assist them in helping themselves,' said Prof. Heitmann.

Self-management of weight gain can help offset the huge economic burden of many health risks linked to obesity such as diabetes, which affects 60 million Europeans.

Diabetes

Dr Meena Daivadanam, public health scientist at the Karolinska Institute in Sweden, said that 'health care systems all over the world are struggling with diabetes.' Diabetes is a disease people have to live with day in, day out once they are diagnosed, and health systems are not equipped to deal with that, she adds.

Dr Daivadanam is the coordinator of the EU-funded SMART2D project, which has a people-centred approach that moves care beyond the clinic to the community. Health systems are usually built to cope with more sudden diseases or provide specialist care, rather than a lifestyle-related health problem, such as Type 2 diabetes, which requires long-term and often non-specialised care, she said.

The SMART2D project uses a social innovation model that brings patients and their families together in community-supported peer groups to help them self-manage their diabetes. By setting the study in three different countriesa rural, low-income area in Uganda, a middle-income town in South Africa, and vulnerable immigrant populations in Swedenit will be possible to develop evidence-based guidelines relevant to different communities.

'Members will have the chance to explore their needs and their local environment on their own terms, such as where to find healthy food outlets that are not so expensive,' said Dr Daivadanma.

Professor Stefan Peterson, health researcher at Uppsala University also in Sweden, who is a scientific advisor to the project, says peer support is a more supportive and empowering route to healthier lifestyle change, and reduces the burden on a health care system's personnel and resources.

Technology can lend a hand in self-management too, as shown in a new project putting artificial intelligence (AI) to work to help those with so-called Type 1 diabetes.

These days, Type 1 diabetics count carbs first and then inject insulin according to what they've eaten. They do this because they lack the enzymes to maintain healthy blood sugar levels after they eat.

Dr Clare Martin, computer scientist at Oxford Brookes University in the UK, explained that 'only a small minority of people keep their blood sugar within the target range' because 'it is hard to do' which often leaves diabetics feeling frustrated.

To relieve this situation, Dr Martin is coordinating an EU-funded project called PEPPER, which aims to empower diabetics by collecting real-time data of their condition and turning into personalised decision support.

'The idea is to use wearable technology, so a fitness band and continuous glucose monitor, to gather information on the person automatically,' said Dr Martin.

Wearers can add info such as how many carbs they consume, alcohol consumption and exercise intensity. They then get advice on their smartphone or pump handset telling them how much insulin to take.

'The artificial intelligence works a bit like human memory. It builds up a database of past information and evaluates each dose to see whether it was a good or bad dose, and so discovers what works best for the individual,' said Dr Martin.

The glucose monitor is around the size of a USB stick, and the insulin pump is about the size of a Tic Tac box. Studies are just beginning on a small number of patients, with a particular focus on the safety system. Dr Martin is planning for a full clinical trial in 2018 before their technology can be scaled up.

'If patients are happy with the device, we hope to move towards commercialisation,' she said.

Explore further: Maintaining the same weight as you age may prevent diabetes even if you're overweight to begin with

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Youve heard (over and over again) that gradual weight loss is sustainable weight loss. And youre totally going to incorporate all of those healthy lifestyle changes that will help you shed your extra pounds and keep them off for good.

But youll start all that next month. This month, youve got your friends wedding and a beach weekend to worry about. So whats the best way to lose five pounds fast?

Start by ditching salt, says Dana Hunnes, a senior clinical dietitian at UCLA Medical Center. The average American eats about 4,000 mg of sodium a day , and that can cause you to retain a lot of water weight, she explains. Just cutting your sodium way down can help you lose three, four, five pounds very quickly.

To do that, youll want to avoid all packaged productsincluding cured or deli meatsall of which tend to be loaded with salt. Hunnes says anything under 1,500 mg a day is "really good, but if you can go lower sticking with fresh foods, even better.

Also on the chopping block: processed carbohydrates. Think breads, pastas, fruit juices and pretty much all snack or dessert foods. Carbs are hydrophilic molecules, meaning they love water, Hunnes says. They make it more difficult for your body to release water from your kidneys through metabolism.

By ditching both processed carbs and cutting way back on sodium, youll lose weight, and it will be the kind around your midsection that people will really be able to notice. With water weight, you can be bloated and not realize it, Hunnes says. I have people do this and say, I can see my abs for the first time!'"

Two important warnings here: If youre not completely healthy, talk to your doctor before making any changes to your diet, Hunnes says.

Also, if youre exercising a lot while youre trying to lose weightespecially if you sweat a ton when you work outyou need to be careful about slashing salt too severely. Sodium is one of the electrolytes your body loses when you sweat. If youre adding an intense exercise program to your low-salt diet in order to lose weight, you could be at risk for hyponatremia , a potentially life-threatening condition linked with heavy sweating, heavy water intake and too-little sodium consumption.

MORE : 9 Science-Backed Weight Loss Tips

The risk for hyponatremia is very low, but its something to be aware of if youre really pushing yourself hard by exercising for hours a day while drinking a lot of water and consuming little salt, Hunnes says.

What if youre already disciplined when it comes salt and processed carbs? You can lose five pounds in two weeks by restricting your diet to one meal and three protein-powder shakes a day, says Dr. Zhaoping Li, director of the Center for Human Nutrition at UCLAs School of Medicine.

Your one meal should be non-starchy vegetablesso no beans or potatoes or riceand lean protein like chicken, fish or eggs, Li says. You also want to cook your vegetables, and make them the dominant part of your meal. Cooking veggies helps your body absorb more of their nutrients, and the protein in your meat and shakes will help keep your hunger in check. Your lone meal should include about three cups of food, and it doesnt matter if you have it at lunch or dinner, she says.

When it comes to protein shakes, the type of proteinwhey or plant-baseddoesnt matter much either. Its the amount that counts. Women should have one scoop, or 20 grams of protein, with each shake, Li says. Men should aim for 30 grams. Mix that protein powder with water or almond milk, but skip dairy milk. (While dairy fat can help you lose weight , its not ideal if your goal is short-term rapid weight loss.) You can have black coffee or water, Li adds. But skip the cappuccinos or alcohol, which tend to pack a lot of calories per ounce.

When next month (finally) rolls around and you decide to reach a healthy weight for good, doctors have advice about how to do that, too. Here's everything you need to know about long-term weight loss , from the people who study it and those who have done it .

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You Asked: What's the Best Way to Lose 5 Pounds Fast? - TIME

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When it comes to losing weight, there isnt a person out there that doesnt want to see results as soon as possible. So naturally, it is tempting to be drawn toward quick and easy methods whether it be a diet pill or a medical procedure that claim to slim you down in a hurry. The problem with that, of course, is many of these methods are also hazardous to your health.

But that doesnt mean that you cant shed some extra poundage in a shorter time span. Lucky for you, therearehealthy ways to lose weight fast. In fact, many of the healthier approaches are so easy, you will have no problem implementing them into your daily routine. Here are 10 to get you started.

Youre probably scratching your head and thinking, how can keeping busy be a key to losing weight?As it turns out, one of the worst eating habits out there is snacking out of boredom, which is a surefire way to pack on extra pounds. And when your kitchen is stocked with guilty goodies (more on fixing that later) you are at an even bigger risk of eating mindlessly. So instead of vegging on the couch in your downtime run errands and engage in activities that will keep your mind off of snacking. You might be surprised how quickly this method helps you loseweight.

You have possibly heard this one before: Drinking more water will help you lose weight. As WebMD explains, water consumption increases the rate at which people burn calories. Authority Nutritionadds that drinking water before a meal may result in you taking in fewer calories. And if you are taking in fewer calories, then you will probably see better results for having less to burn off. While we are on the topic of burning calories

Flat abs arent just created in the kitchen. A sweat-inducing workout regimen is key to toning your body and keeping you in optimal shape. When it comes to shedding the most extra baggage in a shorter period of time, a high-intensity workout is the way to go. Think circuit training, highly-aerobic classes, or simply a good mix of both cardio and weight training. For an effective full-body workout that mixes both cardio and toning into one workout, add a couple of CrossFit moves to your repertoire. (We have a great guideto help you get started.)

Cutting out unnecessary eating is a step to losing weight quickly. This cant be said about breakfast, however, which is crucial when it comes to shedding pounds. According to a study published in 2016, those who skip breakfast are more likely to consume empty calories later in the day and at night, which drives weight gain. Having a healthy breakfast, on the other hand, helps jump-start your metabolism for the day and helps to curb hunger. So reach for that whole-grain toast or scrambled eggs since protein is better at making you feel full and eat your way to weight loss.

Using caffeine as a means of losing weight is a bit tricky, because a little bit can go a long way. According toMayo Clinic, a modest amount caffeine can help suppress appetite and burn calories. However too much caffeine can have a negative effect. When used in moderation (400 milligrams or less) by healthy adults, caffeine is generally safe, the article says. But too much caffeine might cause nervousness, insomnia, nausea, increased blood pressure and other problems. (Not to forget that some of us put too much sugar in our caffeinated beverages, which will lead to an assortment of health problems.) But in the end, having black coffee in the morning or a green tea in the afternoon is a quick and safe way to aid your weight loss regimen.

In fine-tuning your eating habits to fit your weight loss goals, you also have to considerthe way you are eating. As FitWatch explains, eating more slowly and enjoying your food can lead to you eating less, and therefore consuming fewer calories. This gives your stomach more time to signal to your brain that you are full before you can shovel too much food into your face. Implement this practice into every meal you eat yes, even the ones you have to eat on the run and see how easy it is to consume less food. It could become a great habit with benefits that stretch way beyond weight loss.

Okay okay, so sometimes an afternoon snack is crucial , notoutof boredom. So when you need that food pick-me-up, its important to have the right snacks on hand. Take a cue from WebMD and rid your kitchen of any thingthat will derail your weight loss plan. But dont worry this doesnt mean you have to stop snacking all together! If you need to refuel in the afternoon, reach for a healthier option, like some lean protein or a little bit of fruit. (Healthhas a couple of weight-loss-friendly snack ideas, like a banana with peanut butter or an apple with a slice of cheese.)

No, missing out on happy hour cocktails probably isnt your idea of fun. But you will have to kick the bottle to the curb if you want to drop a pant size. This can help you lose weight in a fast and healthy manner for a number of reasons. For starters, youll be consuming fewer liquid calories. Plus, as Livestrong.com points out, studies have shown consuming alcohol before or during a meal can increase calorie consumption. So if its a healthy weight-loss plan you want, ditching the booze is a good bet.

Getting enough Zsdoes more than just put you in a good mood. Among its many health benefits, sleepalso helps you drop pounds. As Womens Health breaks down, getting enough sleep helps burn calories and boost fat loss. And of course, if you are sleeping, then you wont be reaching for a diet-crushing midnight snack. While were on that subject

So now that youve made eating breakfast a top priority and made your snacking choices healthier, its time to tackle that bad habit of eating late at night. U.S. News & World Reportexplains, Research consistently shows that people who eat late at night weigh more than those who eat all of their food earlier in the day. The reason? Since your body uses less sugar as fuel when youre lying in bed as opposed to running around, potentially more sugar winds up in your fat cells when you eat those foods late at night.

The solution here is simple: Cut out the late-night munching altogether by eating a satisfying dinner. You will be amazed at how quickly you can shed pounds just by making wiser food choices.

Excerpt from:
Want to Lose Weight Fast? Here Are the Healthiest Ways - The Cheat Sheet

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Most people try to workout and eat better for the ultimate goal of weight loss. But one woman is explaining in a viral Instagram photo why that thinking is backwards.

Sarah Nicole is striking a chord with her weight loss story, which, as she reveals, is actually not about weight loss at all.

That's how her Tuesday Instagram post began, along with a dramaticbefore-and-after photo that has gone on to receive over two thousand likes and hundreds of comments.

But here's the twist: "Now, when I say the word 'possible'I'm NOT talking about weight loss here," she adds. "At the beginning it was my goal, but I quickly learned it shouldn't be."

Because I'll say it again - the weight came off as a SIDE EFFECT of a healthy lifestyle. It is not and should not be the focus or goal.

"Otherwise, what happens next?" Nicole continues."The yoyos[sic] continue. Instead, commit to doing something active everyday. Commit to learning more about what foods you put in your body and how they fuel you. With that knowledge you'll be equipped to make wise decisions moving forward!"

The key to her weight loss wasn't focusing on the weight loss itself, but instead, focusing on living a healthier lifestyle. This is what a lot of people miss, and as a result, they wind up in the yo-yo dieting trap.

Kelly D. Brownell, a scientist and professor, is said to have originally coined the term yo-yo dieting to describe the practice of dieting to lose weight, quickly gaining that weight back after the diet is over, and then repeating the process. Like a yo-yo, your weight goes up and down.

He spoke to The Washington Post back in 1988 to warn Americans that yo-yo dieting "is worse than being overweight," saying, "it used to be thought that if an individual lost weight and sustained it, it was all for the good.And if the person was unfortunate enough to regain the lost weight, well, there was always another diet."

Live Science spoke to researchers in 2013 who concluded through studies that "lifestyle, not diet types, are thetrue ways to prevent weight gainand the associated ills of diabetes and circulatory disease."

Sherry Pagoto, one of the lead researchers, explained to Live Science"the diet itself [is not] instrumental to the lifestyle intervention's success; it is the behavioral piece that is key."

Nicole echoedthis sentiment in an email to ATTN:. "There are so many ways to achieve a healthy lifestyle, and for me it was all in changing my relationship with food and my body, all at home," she writes. "I learned throughout the process that no matter the means in getting healthy, as long as you are pursuing itthere are choices to be made everyday. Food is a struggle for me everyday. Temptation is everywhere. You don't overcome the temptations per se, you more learn to build upon the self control muscle, something that must be exercised daily."

"Motivations can come and go, but your choice is like any other. I often (jokingly) compare it to putting on antiperspirant," she added. "It's not a NEED to live your life, but it's something you choose to do daily, because if you don't....you might stink! I make these choices part of my everyday.I choose to eat based on what fuels my body and not just what fills it. I want what I eat to serve a purpose to my body's needs."

Link:
This Woman's Before-And-After Photo Reveals What Most People Get Wrong About Weight Loss - ATTN:

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Prevention.com

6 Things You Must Do To Lose Weight Over 40 Prevention.com Whole grains, beans, fresh fruit, and starchy veggies (like sweet potatoes) are all good choices. Healthy fats: These can add up quickly when you're trying to lose weight, so it's worth measuring your fats. Aim for 7 to 10 grams every time you eat ...

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6 Things You Must Do To Lose Weight Over 40 - Prevention.com

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