Search Weight Loss Topics:

Page 1,988«..10 20..1,9871,9881,989 1,990..2,000 2,010..»

Home » Page 1988

May 23

This Fitness CEO Says You Should Own Your Failure So You Can Learn From It – Entrepreneur

Fitness

Comments Off

Reader Resource

Apply now to be an Entrepreneur 360 company. Let us tell the world your success story. Get Started

What does success mean to you?

Sarah Robb OHagan's resume is filled with big name brands such as Equinox, Gatorade, Nike and Virgin Atlantic. Now she sits at the helm of one of the most well-known fitness brands since being made CEO of indoor cycling company Flywheel in February of 2017. But the road to her current role was a long and bumpy one.

She recalled getting ready to walk onstage to give a talk. But when she heard the biography that was used to introduce her to the audience, something felt off.

It completely left out the 'she was a train wreck in her 20s, she got fired, Robb OHagan says. And I suddenly realized that as a culture, our culture of success had really gone to what I felt was quite a warped placed, putting these perfect pictures of people on pedestals and not helping people see that it's a much different story than that.

Related: 18 Ways to Bounce Back from Failure

That was the impetus behind what became her organization and book of the same name, Extreme You. She interviewed people as varied as Will Dean, the founder of Tough Mudder, and former Secretary of State Condoleezza Rice to figure out the drivers of their success. She found that even when people came from very different backgrounds, there were commonalities between how they approached their work.

They all had this willingness to get out of their comfort zone, Robb OHagan says. "You know when you get to the top of your game, whatever that may be, you have to be able to just say, OK, now I've got to go and learn something new and be a beginner again and push myself.

We caught up with Robb OHagan for a wide-ranging conversation about how to not let failure define you and how to change your perspective about what constitutes taking a risk.

What tips do you have for identifying and leading with your unique strengths?

It starts with a real commitment to getting to know yourself. You actually have to get out there and really do things to experience for yourself where you thrive, where you shine, what you love and frankly where you're not good. I think once we really commit to getting in there and try and experience that is when you start to discover your unique strengths and what I call specialties.

Related: How To Do What You Love And Make Money Doing It

Whats your best advice about bouncing back from failure?

I really believe that failure is such an important part of personal growth. I feel like in the last 10 to 15 years in the crazy social media world that we live in where everyone is posting perfect pictures and perfect resumes, it causes people to be incredibly scared of failing. There is a real stigma around it. If you haven't failed you haven't discovered the real potential that lies within you. I've had extraordinarily big embarrassing failures in my career. I was fired twice in my 20s back to back. That was a really tough time where my confidence was shaken.

But how do you bounce back from that? It's about really sitting with it and really wallowing in it. You've got to feel the pain to start to get to the place of examining what you actually did to contribute to that failure, which frees you up to own it and move forward having learned from it.

Related: This Founder Believes He Found the Answer for Burnout

What do you do to prevent feeling burned out? What do you do that makes you feel energized?

Im a big believer that physical fitness is the grounding for your sort of overall mental and emotional fitness. Every single day I will make sure I get my exercise in and it just gives me energy. I learned the hard way earlier in my life when I had very small children and I would give up on exercise because I thought I couldn't fit it all in. Those were the times in my life that I got the most drained and overwhelmed by work. And so I learned that you have to start with that time to just physically express yourself and find your energy that really fuels you for the day.

What strategies do you employ to stay focused on your goals?

I eliminate anything that doesn't matter to what I'm focusing on. And I think that's a great lesson that came through from all the amazing people I interviewed in my book. They are some of the world's most successful people. They frankly tune out the opportunities that aren't relevant. That can be really hard to do, especially at the start of your career. But having the courage to say no to the short-term financial windfall because you are holding out for something longer term, whatever it may be, is a really important lesson because that helps you focus on the goals that you have.

Related:The 5 Golden Rules of Goal-Setting

What is your advice for not being afraid to take risks?

It's all about reframing what risk really is. I think we get into our own heads and we let the fear of failure stop us from doing things we want to do. If you tell yourself that I'm going to take this big risk and the upside is that it plays out and the downside is that it's an epic fail. If it's an epic fail, it ultimately takes me on to greater places anyway because of what I will learn from it. Then you change the whole conversation in your head and you suddenly realize that it's actually more risky to do nothing at all and to stand in the middle of the road than it is to actually just take a big risk and go for it.

Nina Zipkin is a staff writer at Entrepreneur.com. She frequently covers media, tech, startups, culture and workplace trends.

Read the original:
This Fitness CEO Says You Should Own Your Failure So You Can Learn From It - Entrepreneur

May 23

Plainfield Fire Protection District staff to participate in peer training fitness program – Suburban Life Publications

Fitness

Comments Off

Eric Ginnard - eginnard@shawmedia.com

Caption

PLAINFIELD The Plainfield Fire Protection District is welcoming instructors from Toronto and New York City to lead a Peer Trainer Fitness program.

The district, along with the International Association of Fire Fighters Plainfield chapter and Paramedics Local 4560, is hosting the certification program, which is designed to help reduce time lost due to both on-the-job and off-duty illness and injury.

The peer fitness trainer program is part of the broader Wellness-Fitness Initiative, which was spearheaded by the IAFF in partnership with the International Association of Fire Chiefs. It was developed to address firefighter medical, behavioral health and fitness issues, according to a news release from the district.

Plainfield Fire Protection District Deputy Chief Jon Stratton said the fire chiefs association has pushed the program for years, but Plainfield Lt. Andy Scott asked whether it could be brought to Plainfield.

By improving the health and well-being of our firefighters, the district can reduce occupational claims and costs while simultaneously improving the quality and longevity of a firefighters life, Scott said.

The voluntary class was filled with about 30 firefighters from Plainfield and other districts. The district is thinking about hosting another one in the fall.

The five-day course uses the latest research on firefighter health and wellness, exercise science and the prevention of injuries to improve the effectiveness of firefighters in meeting the needs of the community, the news release stated.

Plainfield hasnt done this peer trainer fitness program before, but the district has sent first responders to Indianapolis to become trainers for a different wellness program. Those individuals then trained different shifts within the district. Plainfield will have several of its own participating in this program.

We cant force anyone to exercise or participate, but we certainly encourage it, Stratton said.

Firefighters who are certified as peer fitness trainers get to design and implement fitness programs, improve the wellness and fitness of their departments/districts and can assist in the physical training of recruits. The accredited exam is administered by the American Council on Exercise.

See the original post:
Plainfield Fire Protection District staff to participate in peer training fitness program - Suburban Life Publications

May 23

Dunwoody gears up to host first annual Family Fitness Day – MDJOnline.com

Fitness

Comments Off

Family fun and fitness are coming together to shape a brand-new Dunwoody event into a day people will look forward to every year.

Dunwoody is hosting the inaugural Family Fitness Day Saturday, June 10th at Pernoshal Park, 4575 North Shallowford Rd, from 7:30 a.m. to 2 p.m. The day is meant to spotlight city parks, businesses and organizations by providing outdoor activities for all ages.

This will be a really good time to showcase all of our parks and bring everyone of all ages out in a free way they can enjoy, said Rachel Waldron, Recreation Program Supervisor for the parks department. Pernoshal park is about a year-old now, but many local residents still do not know it is there.

The event is modeled after the National Recreation and Park Associations annual day in June, which recommends that families get out to their local parks and get healthy.

The day will kick-off with a 1k Fun Run at 7:30 a.m. and a 5k Run & Walk at 8 a.m. Both of these events require pre-registration online.

Once the runs wrap-up, Pernoshal Park will be transformed with festival activities with a fitness twist. Activities will include free workout classes and clinics, games, giveaways and food trucks. In the kids corner, there will be kid-specific workout classes, nerf football, jump rope and bubbles.

Vendors on-site offering free classes and information will include Dunwoody-based businesses and organizations like UFC Gym and CycleBar Dunwoody; the Marcus Jewish Community Center of Atlanta; Emory Healthcare and the Dunwoody Convention and Visitors Bureau.

The activities will extend outside Pernoshal as well. A bocce tournament will be held at Georgetown Park, 4400 Dunwoody Park, just a short walk away. The Dunwoody Nature Center, 5343 Roberts Drive, will be hosting nature hikes throughout the afternoon as well.

This activates a lot of our park space, some which people might not know about, said Dunwoody Spokesman Bob Mullen

Waldron said the day is being setup to get people of all ages out and active, but is also being presented in a relaxed format that will allow visitors to drop in-and-out at any time.

Success! An email has been sent with a link to confirm list signup.

Error! There was an error processing your request.

The plan is to make this an annual event and even expand it, Waldron said.

People know we have food trucks and Lemonade Days, and I would love for this to be another one that people look forward to every year, she said.

According to Mullen, during the citys parks master planning process, the city had a large group of residents asking for park spaces to be utilized more frequently.

A lot of the feedback we got was a cry for more activities in the parks and for more organized things there, Mullen said. From that feedback, Rachel and the parks department have really started to create a lot of recreational activities not just for this year, but beyond that.

Waldon has worked with Brookhaven for the past three years, but recently became the recreation program supervisor. In her new role, she said she has been looking at ways to fill in the gaps of city-hosted programming .

Some of the upcoming park-centric events in the works include a concert at Pernoshal Park in July, called Groovin on the Green; a movie in the park series at Brook Run Park; and a wine stroll down the trail connecting Brook Run and Pernoshal parks.

Continue reading here:
Dunwoody gears up to host first annual Family Fitness Day - MDJOnline.com

May 23

New concerns that lower fitness standards fuel disrespect for women – Marine Corps Times

Fitness

Comments Off

The Marine Corps' longstanding tradition of having two-tiered fitness requirements for men and women aims to ensure fairness, but a growing chorus of critics say it creates a double standard and implies that female Marines are not as physically capable as men.

Its another political battle inside the Corps over gender and standards that stems in part from last years controversial decision to allow women to serve in combat units traditionally restricted to men.

The Marines recently began imposing gender neutral physical requirements for specific jobs, a move designed to moot concerns that physical standards will suffer as women integrate into combat units. Men and women in combat arms career fields must meet the exact same benchmarks.

When individuals start out at the recruiting station and they see that women are held to lower standards and have a much lower fitness requirement to max out the PFT, that causes cultural reverberations down the line, said retired Lt. Col. Kate Germano, who was in charge of training female recruits at Parris Island. When women face lower expectations, they end up being less competitive than their male counterparts, Germano told Marine Corps Times.

We end up letting the institution down because we have an end product that isnt fit, isnt strong and cant compete with the menand how disappointing is that, from a national security perspective? she said.

For the routine fitness tests that Marines face, the gap between standards for men and women is clear:

Many experts say the Marines' current policy makes sense. Theres clear scientific evidence that men on average are physically stronger than women.

For example, when male and female Marine recruits arrive at Parris Island boot camp, they undergo a gender-neutral strength test and they do not perform equally.

For the men, about 98.6 percent pass the test. For women, its 92.7 percent.

It would be too difficult to determine a single physical standard for men and womenand most likely, such a standard would be too difficult for women to reach, said Brian Schilling, chair of kinesiology and nutrition sciences at the University of Nevada, Las Vegas.

It is biologically correct to say that physically fit for a woman is different than physically fit for a man, Schilling said. This is based on sex differences in body composition, muscular strength, muscular endurance, cardiorespiratory endurance, etc.

Both the PFT and CFT are meant to measure a Marines overall fitness, not how ready they are for combat, said Schilling.

The issue of gender roles and standards has never been more contentious inside the Marine Corps.

Those concerns and controversies are leading to questions about the fitness standards, which critics say may be fueling a culture of misogyny inside the force.

Women, from Day One, do not have to do the same PFT as men, said Maximilian Uriarte, a Marine veteran and the creator of the Terminal Lance comic strip.

To men, thats immediately like: Oh, they have not accomplished the same thing I have Therefore, they do not rate the same respect that I do, he said.

One way to erase the gender gap, Uriarte said in an interview with Marine Corps Times, would be to have women meet the same standards as men on the PFT and CFT.

I think youd probably lose a lot of women, but the ones youd keep would be really stellar, fighting, fit Marines that the men would respect on that level, he said.

If somebody says, Dont run faster than 21 minutes, its going to be really hard to get an individual to run faster than 21 minutes, Hunter said.

Here is the original post:
New concerns that lower fitness standards fuel disrespect for women - Marine Corps Times

May 23

Fitness Industry Shows Promise For Lululemon – Seeking Alpha

Fitness

Comments Off

Lululemon (NYSE: LULU) has recently been trading near its 52-week lows. The result of this bearish trend has come from disappointing 4th quarter earnings and guidance. The main thing that has spooked the market is management pointing towards a slow start in 2017, with this decline expected through the entire 1st quarter. While this initial fear has led to a sharp decline in stock price, there are many things that show that LULU has become significantly undervalued.

Industry Outlook

The apparel retail sector still looks very promising. Due to the expensive quality and premium that LULU offers its customers, it has been able to retain brick-and-mortar stores, while other apparel companies have had to decrease to make way for more internet-based operations. The luxurious positioning of LULU allows it to utilize brick-and-mortar, unlike lower-end style apparel clothing companies. Large retail companies such as Under Armor (NYSE: UAA) and Nike (NYSE: NKE) have seen a decline in sales, as they have to make the strategic shift from brick-and-mortar to online sales. This has created a ripple in the industry that has led to companies missing short-term guidance. This is an effect that has not drastically affected LULU. The company's niche and high-end quality allows it to maintain its brick-and-mortar stores over the increasing popularity of online sales. So while we have seen the Apparel Retail sector take a hit, the company should not have been affected by these concerns.

I began by running a relative valuation to consider how Lululemon fundamentally compared with its peers:

Stock

P/E

P/B

Profit Margin

ROA

ROE

LULU

22.30

4.97

12.94%

18.07%

25.41%

TJX

21.47

10.64

6.96%

19.7%

51.19%

UAA

48.23

4.16

4.81%

7.18%

15.52%

NKE

21.60

6.72

12.02%

13.06%

32.60%

GPS

13.18

3.06

4.36%

11.99%

24.81%

AVERAGE

25.41

5.91

8.22%

14%

29.91%

From this relative valuation, we can see that fundamentally LULU is performing better than its competitors. It has particularly a much better profit margin. This is very important, considering that one of the main fears is the entrance of new competitors. Given that it has such a high profit margin, it is able to use a price war to deter any new competitors that attempt to take significant market share in the short term. This shows us that LULU could be undervalued. In order to confirm this, we must value the company given its current and future predictions.

One way to value companies like LULU is using a DCF Model. There are several assumptions that need to be used in order to run an efficient DCF model. One of the key assumptions is WACC. Using GuruFocus, the WACC would be .76%. This is abnormally low, so I decided to use CAPM to determine another required rate of return. Using the CAPM model, I used a risk-free rate of 3-year Treasury note which had a rate of 1.45%. I used Damodaran's MRP of 4.51%. With these two assumptions, the last assumption made is the Beta, for which I decided to use the Yahoo Finance figure of -.16. Given these assumptions, you come up with a required rate of return of 1.02%, which is very similar to the beta provided by GuruFocus. I have decided to equally weight the two required rates and use the average of .89%

The next step in running this model was determining the FCF. I decided to use the Morningstar FCF of 236. The most ambiguous part of this model is determining an appropriate growth rate. LULU may not be growing at a rate that most analysts expected, but it is still seeing healthy growth. Over the last 5 years, its FCF has seen growth of over 38% growth year over year. Similar growth can be seen in revenue and income. However, given the recent concerns in the apparel sector, I decided to use a conservative growth rate of 3% over the next four years and a terminal growth rate of 2%.

Years

Growth Rate

No Terminal

FCF

243.08

250.37

257.88

265.62

29,844.95

DCF

240.94

245.97

251.12

256.37

28,805.70

Enterprise Value

29,800.10

Net Debt

Surplus 437

Equity Value

30,237.1

Shares Outstanding

137 million

Price Per Share

220.70

Upside

347.76%

As we can see from this very basic DCF Model, LULU has significant upside given its current FCF growth and valuation. We can also run this without adding back the net debt surplus of $437. From this we still get an upside of 340%, and can see that it does not affect the valuation much at all. I have also run a sensitivity analysis of the WACC, considering that the original WACC used is very low.

WACC

1.5%

2.5%

Upside

279.45%

154.81%

92.50%

55.11%

30.19%

From this we can see that even with a much higher WACC, there is still substantial upside. Of course, it shows that LULU has a lot of potential value, but much of the sell-off has been due to weak guidance. There are many reasons why this weak guidance is unwarranted and has been blown out of proportion.

Outlook

Go here to read the rest:
Fitness Industry Shows Promise For Lululemon - Seeking Alpha

May 23

Worries Escalate That Lower Marine Corps Fitness Standards For Women Could Result In Disrespect – The Daily Caller

Fitness

Comments Off

Worries are beginning to escalate that separate fitness standards for men and women in the Marine Corps will inevitably fuel serious resentment in the ranks.

While the Marine Corps has moved to introduce gender neutral fitness standards for particular jobs to assuage fears of lowered combat performance, the fact remains that the annual fitness tests still allow for separate standards by gender, one for men and one for women, which is starting to upset some observers, Marine Corps Times reports.

The separate standards, once championed as a way to help women succeed and attain promotions in the service, are now being viewed in quite a different light.

When individuals start out at the recruiting station and they see that women are held to lower standards and have a much lower fitness requirement to max out the PFT, that causes cultural reverberations down the line, retired Lt. Col. Kate Germano, who formerly trained female recruits at Parris Island, told Marine Corps Times.

The differencesin fitness standards are stark and obvious.

Males need to perform 20 pull ups to achieve the maximum score. Women, on the other hand, only need to perform seven pull ups.

Marine Corps officials arent planning a review of the annual fitness tests.

The issue of respectand resentment has surged to the forefront as of late because of the Marines United scandal, in which male Marines shared nude photos of female service members in private groups, leading to congressional outcry and criminal investigations.

And questions of fitness standards have been an ever-present issue since the Obama administration decided to open all combat roles to women without exceptions.

However, the new gender neutral standards for combat posts, distinct from the annual fitness tests, have weeded out many of the women interested in combat jobs. Out of 1,500 male Marines, only 40 failed to pass the gender neutral standards. For women, however, six out of sevenof the female recruits could not pass the standards.

I think thats made everybody better, Marine Commandant Gen. Robert Neller told the Associated Press in 2016. Were trying to raise everybodys bar a little bit and were trying to figure out how to get closer together, because at the end of the day were all going to be on the battlefield and we all have to be able to do our job.

Follow Jonah Bennett on Twitter

Send tips to[emailprotected].

Content created by The Daily Caller News Foundation is available without charge to any eligible news publisher that can provide a large audience. For licensing opportunities of our original content, please contact [emailprotected].

Read the rest here:
Worries Escalate That Lower Marine Corps Fitness Standards For Women Could Result In Disrespect - The Daily Caller

May 23

Five gut-boosting foods that will help you lose weight – Daily Star

Lose Weight Fast

Comments Off

THESE five foods will help your body burn stubborn fat fast.

GETTY

If you want to transform your body youre going to have to work hard at the gym and curb your diet sorry but its true.

However, there are some ways you can cheat the weight-loss process. Certain foods promote gut health and therefore could help you beat the bulge.

Bacteria and other organisms that live in our guts can affect our hunger signals and cravings as well as our tendency towards weight gain.

In fact, this is one of the subjects of a new book by Dr Michael Mosley called The Clever Guts Diet.

Here nutritionist Cassandra Barns reveals five foods that could be good for your gut and potentially help you drop some pounds.

20 fat-burning foods that help you lose weight

1 / 20

Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat

1. Sauerkraut

A traditional fermented food; raw sauerkraut naturally contains millions of friendly bacteria.

It could even be better for us than the average probiotic supplement or yoghurt drink, as the species and strains of bacteria in natural fermented foods tend to be much more varied.

Make sure the label says raw or unpasteurised, because the friendly bacteria will be destroyed if the sauerkraut is pasteurised.

GETTY

2. Fermented Foods

Miso is another traditional fermented food from Japan. Its fantastic used to make sauces and dips, and added to stews, stir-fries or soups, as it gives them that delicious umami flavour.

Again, choose an unpasteurised miso for the active bacteria and the gut health benefits; and if youre using it in hot dishes, add only towards the end of cooking.

"Try Clearspring Organic Japanese Brown Rice Miso Unpasteurised.

3. Oats

Oats are one of the foods that naturally contain prebiotic fibre. Prebiotics are substances that help nourish the friendly bacteria in your gut and increase their numbers.

Try Nairns Scottish Porridge Oats, which are also certified gluten-free. Whats more, oats provide slow-releasing carbohydrates that can help manage your blood sugar.

Certain vegetables and fruits are also great sources of prebiotics, such as onions, Jerusalem artichokes and asparagus.

GETTY

4. Green tea

In addition to probiotic and prebiotic foods, its thought that flavonoids could be good for your gut bacteria too.

According to Dr Mosleys research, consuming lots of flavonoids could help you avoid regaining weight after a diet.

Flavonoids are found in vegetables and fruit especially berries and other dark-coloured types and also in green tea. Matcha tea in particular is thought to contain the highest concentration of flavonoids compared to other green teas: try Clearspring Organic Matcha Shots.

5. Dark chocolate

Yes, really! Dark chocolate contains flavonoids similar to those found in green tea, and its part of the heart-healthy, gut-healthy Mediterranean diet.

But you need to go for high-cocoa, low-sugar dark chocolate to get any benefits. To go one step further, try raw dark chocolate.

Its made from raw cacao, avoiding the roasting process that may reduce the content of natural flavonoids in standard chocolate.

I like Ombar 90% Raw which contains a smaller percentage of cacao but also has added Lactobacillus acidophilus, one of the types of friendly bacteria that live in your gut.

See original here:
Five gut-boosting foods that will help you lose weight - Daily Star

May 23

How to lose weight in summer – The News International

Lose Weight Fast

Comments Off

health

Dont hide your insecurities under big clothes! We have compiled 12 simple ways to slim down in summer, and feel good inside and out...

Whats not to love about summer? Its the season of relaxing vacations and outdoor activities. You might have lazed around or eaten a lot of junk during the winters, but fortunately summer is here and its time to shed off those extra pounds you added over the winter. It is being noticed that people tend to lose more weight during summers. Remember a weight loss plan is made up of 80 % diet plan and 20 % workout plan. Therefore, you ought to control your diet. Eat a light dinner at night. Make sure that you eat your dinner at least 2 hours before you go to sleep. Weve got some no-fail tips for you to lose weight, and feel more confident in summers...

1. Go organic: The first diet tip is to cut down the food you eat and go organic, which means eating more salads, fruits, and vegetables. Avoid oil, butter, ghee, cheese, and other fattening dairy products. Switch to green tea, mint tea or lemon tea, any tea is fine as long as you do not add milk and sugar to it.

2. No water weight: As winter season is dry, some quantity of water is stored in body to prevent dehydration. This is also a reason why we gain more weight in winters than in summers. But in summers, body sweats a lot thus body lose weight. You can drink more water without fears and lose weight easily in summer.

3. Stay away from temptations: Get temptations out of the home or office. This will limit those emotional binging moments. Stock up with fruits, veggies, yogurt, and other. Making small changes will help you reach your goals. Instead of ice cream, go for frozen yogurt. Replace your potato chips with baked chips.

4. Banish bloating: Take a tip from brides-to-be by abstaining from bloating foods, like beans and artificial sweeteners, for the next two weeks. Learn more bloating foods to avoid here. You can also use your meals to fight bloating, so fill your plate with summer fruits like watermelon, pineapple, papaya and peaches.

5. Soup delight: Experts say that soup is a great appetite suppressant as it has combination of liquids and solids that bust hunger. Eating soup before meals can help lower total calorie intake by about 20%. You can make it your main meal too!

6. Sensible eating: A great way to start adjusting to healthy eating is to not go mad all at once. As opposed to eliminating foods, try substituting it instead. When it comes to rice and pasta, opt for brown versions, as they are higher in fibre. The same goes for bread - swap the white bread for some whole meal; it tastes so much better with less calories! Try to eat fruit in between your meals to stop snacking on food that arent helping your waistline!

7. Emotional eating: There are days when we just feel down and dont want to do anything but eat a tub of ice cream, devour a cake, or order a deep-dish pizza and watch our favourite movies. The key to dealing with emotional eating is to consciously take control of the situation. When youre just about to delve into whatever youve chosen, walk away and run a bath, paint your nails, or simply step outside, take a few deep breaths and ask yourself if you really want to eat it.

8. Ditch the juice: Fruit juice is a higher sugar, lower-nutrient version of its source - and it contains less fiber, too. Besides, plenty of the nutritional goodies in fruit are concentrated in the skins, which tend to be lost in juicing. If you want apple juice, eat the apple, and have a glass of water with it.

9. Change your coffee order: While coffee itself is no bad thing, the dairy and sugar that go into it can be real calorie traps. For the next few weeks, swap your usual latte for black coffee, green tea and herb tea. You may well find that after six weeks, the milky, frothy lattes you once adored have lost their allure... this is the brain retrain youre after: a change of mind to change your shape.

10. Say hello to homemade cooking: People think that if they go to the gym they can eat whatever they want. WRONG! If you seriously want to shape up for the summer, you need to say goodbye to fast food. When you eat out, many of the foods you are ingesting are cooked in butter or other fattening ingredients, which is exactly the stuff you want to stay away from. Therefore, your best bet is to prepare and cook your own food.

11. Get good sleep: Get into a routine that includes exercising, scheduling your meals and working on your sleep patterns, and try to avoid using your phone while in bed. If you sleep well, then the metabolism of your body will be good which will in turn help you to burn your extra calories faster.

12. Summer workouts: Naturally, summer heat itself burns body fats and calories at a higher rate. As you are easily losing weight you also tend to do workouts to make weight loss very effective. Opt for the best summer workouts to lose weight faster; sweat a lot, drink a lot and lose weight easily.

Original post:
How to lose weight in summer - The News International

May 23

Weight loss tied to when you eat – CNN.com

Lose Weight

Comments Off

Despite your best efforts at cutting carbs at meals, you give in to a large helping of pasta or pizza. And then another. But you're still not satisfied. Dessert is calling, and you want something sweet, again. A scoop or two of ice cream satisfies you for the moment, but you continue to graze into the night until finally, you're so tired, you crash into bed.

So what is the cause of all of this diet drama that keeps occurring, almost according to schedule?

"I started noticing a common pattern where my patients were so good with restricting their calories during the day, but in the late afternoon and evening, they fell apart," said Tamara Duker Freuman, a nutritionist who has helped hundreds of people lose weight over the past decade on a meal-timing based plan she describes as the "circadian-synced diet."

"It was the ongoing grazing into the night. ... That's what kept undermining them. They often thought they were binge eaters ... but in reality, they were just really hungry.

"If they just ate a little more at breakfast and lunch, if they just added a few hundred extra calories in the morning, they would get their eating under control and lose weight," she said.

It's true that over-consuming calories at any time of day will result in weight gain. But skipping meals or eating too few calories earlier in the day appears to stack the odds against us. The result: Weight loss is hard to come by. In fact, more and more research points to the fact that when you front-load your calories instead, you have a much better chance of shedding pounds.

"What we have seen is that people on diets with the same number of calories who front-load calories to the earlier part of the day fare better in terms of subjective and objective measures of satiety," Freuman said. "They feel more satiated in evening, and there are actually differences in their hunger and satiety hormones ... and this seems to contribute to weight loss success."

One study involving 420 overweight and obese participants divided individuals into two groups: early eaters and late eaters, based on the timing of their lunch (i.e. before or after 3 p.m.). The late lunch eaters also ate lower-calorie breakfasts or skipped breakfast more often than early eaters.

The nutrient content of the meals was exactly the same for both groups, the only difference being that the breakfast and dinner meals were swapped. After 12 weeks, the big breakfast group lost about 2 times more weight than big dinner group (8.7 pounds for big breakfast group vs. 3.6 pounds for big dinner group) and lost over 4 more inches around their waist.

The big breakfast group experienced a 33% drop in triglyceride levels -- a marker associated with heart disease risk -- while the group that ate the higher-calorie dinner experienced a 14.6% increase. The bigger breakfast group also experienced greater reductions in fasting glucose, insulin and insulin resistance scores, all of which indicate decreased risk for type 2 diabetes, according to the study's authors.

So front-loading calories and carbohydrates is not only favorable in terms of weight loss, it had beneficial effects on other indicators of overall health, including decreased risk for type 2 diabetes and cardiovascular disease.

That second study "opened my eyes," Freuman said. "It wasn't just that people were less hungry and eating less at night, but it pointed to the fact that there might be some sort of underlying metabolic magic going on, where the timing of calories and carbs mattered more than the total amount of calories and carbs eaten in a day. It helped me understand what I was intuitively seeing in my patients."

More and more research is suggesting that when you eat may be just as important as what you eat. And it is very closely tied to the complex science of circadian rhythms.

Circadian rhythms are driven by biological clocks inside our bodies. The brain has a master biological clock, influenced mainly by light, which tells "peripheral" clocks in the muscles and organs what time of day it is. Because of these clocks, many of the metabolic processes that take place inside us operate at different rates over the course of a 24-hour period.

"Because of circadian rhythms, there are variations in certain hormone levels, enzyme levels and glucose transporters at different parts of the day, which differentially affect how calories, carbohydrates and fat are metabolized," said Freuman, who presented case studies of patients who improved their weight and health by eating in sync with circadian rhythms at the New York State Academy of Nutrition and Dietetics annual meeting in May 2016.

Circadian rhythms can help explain why eating late at night increases the likelihood of weight gain and decreases the rate at which we lose weight, compared with eating earlier in the day.

For example, research suggests that the calories we burn from digesting, absorbing and metabolizing the nutrients in the food we eat -- known as diet-induced thermogenesis -- is influenced by our circadian system and is lower at 8 p.m. than 8 a.m., according to Frank A.J.L. Scheer, director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital in Boston.

Other metabolic processes involving insulin sensitivity and fat storage also operate according to circadian rhythms and can greatly influence the likelihood of weight gain or weight loss at different times of the day.

"These different metabolic processes ebb and flow at different times of the day, and they play a role in how your body metabolizes food energy, which ultimately affects your weight, cholesterol levels and blood sugar control -- and so it has tremendous implications for what is considered optimal times for eating," Freuman said.

Circadian rhythms may help explain why breakfast skipping is associated with increased risk of weight gain, even among those who consume comparable amounts of calories in a day.

"The link between breakfast skipping and obesity had once been thought to be due to overcompensation of calories at subsequent meals due to excess hunger ... but the research does not consistently show differences in total energy intake among breakfast-skippers," Freuman said.

"Something else about skipping breakfast -- aside from potentially eating more calories later in the day -- must explain the greater risk of weight gain among breakfast skippers," she said. A more likely answer: Eating more calories in the later part of the day is out of sync with metabolic circadian rhythms.

"We get less metabolically robust as we age," she explained. "So even if you've gotten away with skipping breakfast and eating out of sync in your 20s or 30s, it may eventually catch up with you."

Night shift workers can also benefit from eating in sync with their circadian rhythms. They may modify meal timing to sync up with metabolic circadian rhythms by eating breakfast at the end of their workday, at 7 or 8 a.m., and then eating their heaviest meal when they wake up, about 3 or 4 p.m.

Freuman discourages her night shift patients from eating during the night. "We don't want them eating many calories, so we'll have them sip on tea or have a Thermos of miso soup or, if need be, something small like an apple in order to minimize overnight calories.

"Your metabolism is working in a certain way, whether you are awake or asleep -- so even if you are awake during most of the night, you still want to be eating most of your calories during daylight. Sleep has little to do with it," Freuman said.

So how do we eat in sync with our circadian rhythms? They key is to front-load your calories and carbs. Freuman suggests the following, which she advises to her patients:

Ideally, breakfast should be satiating enough to preclude the need for a midmorning snack, and it should have a minimum of 300 calories, according to Freuman. It should always include high-fiber carbohydrates, which are more slowly digested than refined carbs, and it should include protein, which helps keep hunger in check.

Good breakfasts include a cup of cooked oatmeal with low-fat milk and a small handful of nuts, two slices of Ezekiel or whole-grain bread with mashed avocado and sliced tomato, or a two-egg omelet with veggies, fruit and a slice of whole-wheat toast.

If you are not hungry when you wake up, you can defer breakfast for a few hours -- but it should not be skipped, according to Freuman.

2. Have the "blue plate special" for lunch

"Lunch should be like that blue plate special ... the main meal of the day," Freuman said.

For a simple lunch strategy, Freuman suggests filling half of your plate with non-starchy vegetables and then dividing the second half into protein (like grilled fish or chicken) and slowly digested high-fiber carbohydrates (like beans or quinoa). "A salad with grilled chicken is fine, but try adding a baked sweet potato, a heaping scoop of chickpeas or even a thick, hearty lentil soup," she said.