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Exercising for at least 2.5 hours every week may help maintain physical health and quality of life for patients with Parkinson's disease, a new study suggests.

From an analysis of more than 3,400 patients with Parkinson's disease, researchers found that those who engaged in a minimum of 150 minutes of physical activity a week experienced much slower declines in health-related quality of life (HRQL) and mobility over 2 years, compared with patients who exercised less than 150 minutes weekly.

What is more, the team found that patients in the advanced stages of Parkinson's may benefit most from increasing their physical activity by 30 minutes each week.

Study leader Miriam R. Rafferty, Ph.D., of the Center for Education in Health Sciences at Northwestern University in Chicago, IL, and colleagues recently reported their findings in the Journal of Parkinson's Disease.

Parkinson's disease is a progressive condition characterized by tremors, stiffness of the limbs and trunk, poor balance and coordination, and mobility impairment.

According to the Parkinson's Disease Foundation, up to 1 million people in the United States are living with Parkinson's, and around 60,000 new cases are diagnosed in the U.S. every year.

Previous research has indicated that exercise may yield benefits for patients with Parkinson's. One study reported by Medical News Today in 2015, for example, found that patients with early Parkinson's who engaged in a 40-60-minute exercise program three times weekly experienced improved mobility and balance over 6 months, resulting in a reduction in falls.

For this latest study, Rafferty and colleagues set out to determine how regular exercise might benefit HRQL and mobility for patients with Parkinson's over a 2-year period.

The research included 3,408 patients with Parkinson's disease who were a part of the National Parkinson Foundation Quality Improvement Initiative (NPF-QII), which collects data on clinical care and outcomes for Parkinson's patients at 21 sites across North America, Israel, and the Netherlands.

Patients engaged in at least three clinic visits over 2 years. During these visits, data were collected on the number of hours patients exercised each week, as well as information on functional mobility and HRQL.

Functional mobility was assessed using the Timed Up and Go (TUG) test, which times patients as they rise from a seated position, walk 3 meters, turn around, and sit back down. HRQL was self-reported through The Parkinson Disease Questionnaire (PDQ-39).

Compared with patients who engaged in less than 2.5 hours of physical activity each week, those who did at least 2.5 hours of exercise weekly demonstrated a significantly slower decline in HRQL and mobility over the 2-year period.

This finding was true for patients who exercised regularly from study baseline, as well as those who began exercising for at least 2.5 hours a week during follow-up.

"The most important part of the study is that it suggests that people who are not currently achieving recommended levels of exercise could start to exercise today to lessen the declines in quality of life and mobility that can occur with this progressive disease," says Rafferty.

The researchers also looked at the effects of 30-minute increases in weekly exercise among patients with Parkinson's.

The team found that increasing physical activity by 30 minutes each week led to improvements in both HRQL and mobility. Interestingly, the greatest improvements in HRQL were seen among patients in the advanced stages of Parkinson's.

The researchers say this finding has important implications for making physical activity more accessible to patients with advanced Parkinson's disease. They note that such patients may have more severe mobility impairments, making participation in current exercise programs challenging.

The study was not designed to pinpoint what types of exercise are best for patients with Parkinson's, but the authors say that engaging in any form of physical activity is better than being sedentary.

"People with [Parkinson's disease] should feel empowered to find the type of exercise they enjoy, even those with more advanced symptoms."

Miriam R. Rafferty, Ph.D.

Learn how blocking a brain enzyme could improve the motor symptoms of Parkinson's.

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Parkinson's: 2.5 hours of weekly exercise benefits mobility, quality of ... - Medical News Today

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But it wasn't that long ago that the YMCA had humble beginnings in Woodbury.

"This is how the Y starts in most communities," said Heidi Bardwell, executive director at the Woodbury YMCA. "The community wants the Y."

In the late 1980s, a young city was growing and its leaders petitioned the Y in St. Paul, offering to lend financial support to the effort to bring the organization to Woodbury.

In 1990, the nonprofit YMCA started without a building. It provided swimming lessons at Woodbury High School, day camp and summer basketball. It had a 20-member advisory board, and a service area that includes Woodbury, Oakdale, Afton, Lake Elmo and Landfall.

The first fitness classes took place at Woodbury Community Church (now Trinity Presbyterian Church), with child care provided.

In 1993 the capital campaign was launched, in 1995 the building housing Southeast Area YMCA was partially opened, and in 1996 the second floor opened.

The first year, the YMCA consisted of a gym and a pool but no fitness center.

"It's hard to think of this space without it," Bardwell said.

In 1996, the Y's preschool started at Woodbury Baptist Church.

Offerings have continually evolved and expanded as the Woodbury area's needs shift on a regular basis. Years ago, the Y offered a climbing wall and racquetball, no longer emphases at the facility.

Now, group exercise and swimming lessons are two of the most popular uses at the facility, which along the way changed its name to Woodbury YMCA.

In 2006, the Y underwent a building expansion, adding a family locker room and bringing the preschool on site.

In a 2012 reconfiguration, a third group exercise room was added and the senior center and teen center were christened. More changes are on the way for The Scene and The Zone.

"Got lots of things on our wish list for that," Bardwell said.

Free coffee is available all day.

The fitness floor is busy and large, and its equipment is rented for adequate maintenance and constant updates.

"We always have the nicest, the newest, the most advanced," member service director Teresa Moes said.

Local partnerships continue, with recent exchanges involving Math and Science Academy and Woodbury Leadership Academy. Off-site programs include the Y Camp at Lake Elmo Park Reserve and various other parks. Y instructors also go to Landfall and Cimarron in Lake Elmo to teach water safety.

At the Y, summer is crazy but the other seasons are also busy, and group exercise offerings recently included yoga, relaxation, dance, zumba, cardio, bootcamp and tabata, among many other things "a real variety," Bardwell said. Children ages 10 and younger can even take fitness classes. A family bootcamp occurs during the holidays. LiveStrong provides a one-year free membership for cancer survivors.

Classes change depending on member feedback and the Y association's constant looks at industry trends, Moes said.

Kids Stuff is drop-off child care and programming that includes playing, singing, reading and craft making.

Hardcore training occurs at the Y, all while maintaining the emphasis from the beginning on family.

"We have it all," Moes said.

But the Y's biggest success since its inception is measured by growth to 2,900 membership units about 10,000 members.

"We're welcoming and open," Bardwell said. "I don't think it's a program or a thing. But we've also done a good job of keeping up with the community what's the next thing? We've done a good job of changing."

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YMCA offers more than workout classes - Woodbury Bulletin

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After a dinner out with her family where the staff struggled to find a seat that she would fit into, Jennifer Butters knew she needed to lose weight. At the time, the 5-foot-5-inch woman weighed 410 pounds.

After three and a half years of hard work, she dropped a total of 275 pounds.

"The most difficult part for losing the weight was in admitting to myself that I was out of control with my emotional eating and that if I didn't stop, I was likely going to die from the damage it was causing," Butters, 53, of Lebanon, Pennsylvania, told TODAY via email.

RELATED: Joy Fit Club: Mom, 51, reveals dramatic 275-lb. weight loss on TODAY

Like so many women, she put on weight during her three pregnancies and failed to lose it. That, combined with a love of baked goods and comfort food, meant Butters weight increased dramatically before she realized that if she didn't change her habits, her high cholesterol and pre-diabetes would become bigger problems.

Ive learned that whenever we live in an unbalanced way our lives cant be truly healthy or happy, she said.

For the past three years, shes maintained her weight loss thanks to a focus on mindful eating.

I hope that people know what seems impossible is possible with God and no matter what our stories have been in the past, we can write a happier ending, she said.

Butters shared her advice for losing and maintaining weight loss.

Following a simple diet and exercise regimen, Jennifer Butters lost 275 pounds in a little over three years.

RELATED: How this man shed 374 pounds, more than half his body weight

Before losing 275 pounds, Butters tried and failed to lose weight many times. People told her shed never lose weight and keep it off. But she started anyway.

Dont let any excuses get in your way, she said. "Choose a healthy, balanced weight-loss plan and surround yourself with as much support, encouragement and inspiration."

Butters keeps a food journal it helps her make smart food choices and count calories. She also walks and bikes for exercise instead of going to the gym. These changes make sense with her life, so adding them feels easy.

I focus on keeping balance, she said.

Vegetables, fruits, lean meats, low-fat dairy and whole grains make up the bulk of Butters diet. She buys them and stays away from the center of the grocery store, often where processed foods, snacks and sugary beverages are.

I basically stick to eating foods found in the perimeter of the grocery store, she said.

Jennifer Butters changed her lifestyle with a few simple tweaks.

RELATED: Weight-loss success: 6 Joy Fit members who have lost over 100 pounds

While Butters worked hard to lose weight, it did not feel as difficult as being overweight. Feeling exhausted from doing the smallest task or being humiliated when she couldn't fit somewhere took more energy than eating healthfully and exercising.

Being morbidly obese is harder. Choose your hard. I choose living healthy, she said. "Staying healthy and keeping the weight off 'tastes' much better than any kind of food."

For birthdays, anniversaries or holidays, Butters enjoys foods that arent part of her eating plan. But she doesnt worry about over-indulging.

It feels so much better to be at a healthy weight and to be free of all the emotional baggage I carried around that I dont completely enjoy eating off plan for very long. After a day or so off, I am ready to get back on, she said.

Butters gained a lot of weight by simply not paying attention. Shed binge on food without thinking about it. But those habits make living a healthy life almost impossible.

Continue focusing on healthy, balanced eating and living. Dont think you can go back to mindless eating and careless living again and stay at a healthy weight and lifestyle. Its not possible, she said.

Too often, we view our struggles as proof that were weak and this leads us to more and more negative thoughts and doubts, she said. But I have learned that the struggles we go through are proof that we have not given up.

For more inspirational stories, check out our My Weight-Loss Journey page!

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The 7 things this woman did to lose and keep off 275 pounds - Today.com

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Your healthiest self is hiding inside you and if you are like most people, youve probably been trying to find it since you were a teenager.

Dieting and a strict gym routine are things youre probably familiar with but the thought of them doesnt seem that exciting.

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Plus, you may have started to think that these things dont work since youve tried them time and time again without the results you were hoping for. The truth is, it isnt impossible to reach your fittest potential.

It can be done! Here are five ideas that are actually unique and may finally get you where you want to be.

Have you read the articles going around about the adventurous older women who got their teenage bodies back by pole dancing?

Its pretty incredible to see what kind of shapethese women are capable of getting into.

Nearly every town offers some kind of pole dancing class these days. The amount of muscle that it takes to get up there, turn upside down and pull yourself around is incredible and your body is bound to change drastically after only a few months.

You read that right. Eat a lot more, but eat the right things.

Restricting calories may help you lose weight in the short term but eating small salads and tiny portions of trail mix just isnt sustainable. I mean, do you really want to be counting calories for the rest of your life?

If you stick to whole foods like fruit, vegetables, meat and fish, you can eat way more than if you just cut portions of processed meals.

While the one slice of pizza you are allowing yourself for dinner may taste better than a giant salad, you probably will be much more satisfied after the larger meal, all while dropping weight.

Oh yeah, hula hooping is back and this time, it is here to help you get in shape. Im sure you learned how to hula hoop during gym class but its probable that your teacher never taught you the physical benefits of putting in some serious hooping.

Through the motions involved with hula hooping, your abs will get a serious workout, helping you tone up without the dreaded crunch routine.

It can help build up stamina too, so if you actually do want to keep up with the crunches, you will be able to.

Plus, keeping that thing going will work up a sweat which will help you burn the calories in a way thats pretty entertaining.

Not only is it cheap to buy a hula hoop, but you are able to do it right in your living room or back yard. Hell, you can do it while watching your favorite show too.

Want to take it a bit more seriously? People actually offer group hula hoop classes for exercise. Ask your local gym or check if there are venues in your city that host the classes.

You may have heard of waist trainers through the media since people like the Kardashians and Lindsey Lohan have been known to wear them.

Essentially, they are worn in a way similar to a corset and help shape the waist into an hour-glass figure. You can wear one under your clothes so that you can work on that perfect body even when youre at work or grocery shopping.

Articles can be found all over the place with tales of fantastic waist trainer results and first person stories too.

Have you ever thought about fencing? No? Ok, I dont blame you.

Fencing (the sport, not the thing you put up to hide from the neighbors) is one of those activities that hardly anyone ever does.

However, it is pretty cool if you take the time to look into it. With special masks and a suit, you technically sword fight with your opponent until someone wins.

How cool is that? Whats even better than being a totally unique, quirky bad-ass, is that you will get quite the workout from it too.

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I'm a travel blogger who has lived out of a van in New Zealand, taught English in China and Thailand, backpacked through Europe, lived out of a traditional bungalow in Bali and road tripped around the U.S. I'm delving into self development in a ...

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5 Ways To Get Fit And Lose Weight Without Ever Stepping Foot In The Gym Again - Elite Daily

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Women's Health

'This Workout Helped Me Break Through My Weight-Loss Plateau And Lose 80 More Pounds' Women's Health I tried every diet out there more than oncefat camp, Weight Watchers, Jenny Craig. Plus, I saw a nutritionist and a hypnotist. While many of them worked temporarily, I'd often lose 40 pounds and gain 60 back. These diets were never sustainable for me ...

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'This Workout Helped Me Break Through My Weight-Loss Plateau And Lose 80 More Pounds' - Women's Health

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LAKEWOOD Seems like almost everyone, especially after the holidays, wants to lose weight.

I cant tell you the number of times thats been my New Years Resolution.

I have tried about every diet possible: Atkins, Nutrasystems, Weight Watchers, etc. Thanks to being held accountable by Julie Muhlstein at The Herald, when I worked there a dozen years ago, Weight Watchers worked the best for me.

Until now.

At the Marysville-Tulalip Chamber of Commerce Dinner and Auction in December, I was the high bidder on an item offered by Emily Countryman of Ideal Wellness in Lakewood. I had done a story on that program a few years ago and decided to give it a try.

My first appointment there I told her my wife had done the 30-10 weight loss program. Emily told me the founders of 30-10 were part of Ideal Wellness but broke off and started their own business. They both are protein and vegetable diets, with no sweets or carbohydrates. Supplements make sure clients get the vitamins they need.

What makes Ideal Wellness better than the highly advertised 30-10 weight loss program, in my mind, is not only the lower cost but the lifetime of coaching. Once I reach my goal weight I no longer have to buy their scientifically balanced food products, which cost $99 a week. They will put me on a plan of eating regular foods to sustain my weight. By the way, Ive lost 27 pounds in six weeks, and eight total inches. My wife joined this week.

Once I reach my new goal, I will continue to go in to be weighed once a month. If I gain five pounds, I told them I will go back on the weight-loss program. That way, I should never weight more than five pounds above my goal weight the rest of my life.

That has been a huge problem for me in the past. Im a yo-yo dieter. Id lose the weight but gain it back. Also, to help me for the rest of my life, Ideal Wellness coaches will be there to encourage me. Often times I will hit a goal, then stay there. Then get discouraged and start gaining. With a life coach, they can help push me through that wall.

The program is working much faster than I thought it would. I lost 16 pounds in the first two weeks, and 6 inches. Belly fat always has been hard for me to lose, but I lost 3 inches there and already am back into jeans I havent worn for years. My Body Mass Index is dropping fast, too.

Ill admit the food, and the amount you eat, isnt like going to a 4-star restaurant. But it does the job. And it works so well its easy to stay on. But I sure look forward to dinners when I can have up to 8 ounces of lean meat and four cups of vegetables. Its real food.

If you have a sweet tooth, Ideal Wellness has dessert products available as snacks that can solve that problem. There also are salty snacks, such as soy nuts, that I like.

I particularly enjoy the omelette, oatmeal and pancake mixes for breakfast and the soup mixes for lunch.

Im not the only one who has done well on this diet. Many of the counselors who work there have lost dozens of pounds using Ideal Wellness. There are pictures all over the walls of before and after shots of clients. And Ive included mine in this story, even though I plan to keep going.

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Finally, a weight-loss program that's 'Ideal for me - Marysville Globe

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Ladies, if you want to get gorgeous curves,and guys, if you want a lean andathletic body, then it is time to get up and get active!If those flabby arms and thighs,and dimpledabdomen are causing you stress, it is time you start doing something positive to getin shape.

But, no need to worry! No matterwhat your reason is for getting in shape, we are here toguide you with a few sure shot ways to lose weight. These tricks will get you started on your journey towards attaining the body that you have always been dreaming about, and would also help you to shun some kilos off quickly. So, get ready for some mostamazingtips tohelp you lose weight.

Recommended Read:Complete 7-Day Diet And Exercise Plan To Achieve A Flat Belly

Start from the basics. Ask yourself the following questions- do you want to lose weight overall, do you want to tone up, or is there any particular part of your body that is disturbing you the most? Yes, setting a weight loss target is the first positive step you can take towards your journey of becoming fit and fab!

What you might be lackingis an effective plan, and that is what you need to lose weight. So, chalk out a weight loss plan first, whichwill help you to stay motivated towards your target.

Also Read:10 Easiest Tricks To Tighten Loose Skin After Weight Loss

If you thought that you would have to starve yourself to lose weight, then you are wrong. You need to know what foods are good for your body, what foods will help you lose weight faster, and which ones you need to removefrom your diet. Here are a few tips to get you started:

Must Read:8 Super-Easy Ways To Burn 100 Calories In Just 20 Minutes

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No, we don't want you to handover your lunch box to the person next to you, we want you to swap what is there in that box with something that is good for you. Firstly, instead of going for white breador rice, go for the brown varieties of the same. Next, swap your breakfast paranthas for healthy oats or an egg white omelette.

Even when you are eating out, here is what you can do:

Now, does all this sound too difficult? Well, if you think about all the weight you will be losing with these smart swaps, we are sure you will relish thisthought, forever!

Don't Miss:8 Popular Diet Myths That Actually Make You Fat

It is not just about eating healthy foods, or superfoods, when it comes to weight loss. You have to start by changing your food habits. Here are a few small changes that you can start with, to lose weight faster:

Recommended Read:7 Aloe Vera Face Packs for Fair and Radiant Skin

There is no drink in the world that can replace water when it comes to either quenching thirstor losing weight faster.

Yes, water is a boon on which all those who wish to lose weight should be relying. Drinking adequate water helps to keep untimely hunger pangs at bay, by helping you to feel full and satiated.What's more?Water helps to replenish your body's energy after your workout session.

Also Read:Interesting Ways to Increase Water Intake

One hour of full-body workout every morning, and half an hour of walkafter dinner can help you lose maximum weight.Have a light dinner and go for a walk at a comfortable pace.Relax for about an hour, and then go to bed. You will notice all those excess kilos disappear. If you cannot find time to workout, then do add that half an hour of brisk walk to your daily routine.

This half an hour walk, along with a disciplined diet, can do a lot of good for your weight loss. Also, when you start working out extensively, cardio (cycling, swimming, etc.)will be your best and safest bet to lose weight.

If you are a to-be bride, then here is something special for you- Read:Best Yoga Exercises To Lose Weight And Look Gorgeous

Fat does not budge easily from areas like thighs, love handles, tummy and upper arms. So, you need to pay special attention to these regions.Remember, initially your body will lose weight fast, as you try to discipline your lifestyle with healthy changes. But, as you keep going, weight loss might need that extra push, which can be offered by targeting those stubborn areas of your body.

There are specific exercises, and resistance training workouts that can help you target those tough spots.

Recommended Read:The Health Benefits Of Drinking 'Fruits Infused Water', The Ultimate Weight Loss Secret

Armed with this cheat sheet forsure shot weight loss, we are sure you will no longer have any more excuses to not get fit and fab.So, get ready tomake everyone around you go 'wow'!

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7 Excellent Tips To Help You Shun Some Kilos Off Quickly - Yahoo India News

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For years, whenever Vik Kapoor spoke before a crowd, his stomach swirled with anxiety, his heart raced and he concluded each lecture drenched in sweat.

"My fear of public speaking affected my self-confidence, which is why I made it my New Year's resolution to tackle this problem," says Kapoor, a life coach and adjunct professor at Howard University's law school. "Initially, I tried to lessen my fear by looking for simple solutions. I vowed to wear black whenever I spoke in public to hide the sweat stains, and I scheduled a doctor's appointment to see if a health issue was causing my anxiety. I also decided to become my own cheerleader by giving myself mini pep talks before each of my lectures."

After coming up with these solutions, Kapoor felt better. But the next time he spoke in public, his planning failed. "As soon as I began my talk, my stomach churned and I started sweating. My mind went blank."

Kapoor became so frustrated that he discarded his resolution.

Kapoor didn't know it at the time, but he now realises he was suffering from "false-hope syndrome," a tendency to have unrealistic beliefs about what is required to change behaviour.

University of Toronto professors Janet Polivy and C. Peter Herman coined the term in 2000 based on their research showing that people frequently underestimate the work needed to meet self-improvement goals. When hope meets reality, the commitment to change often collapses.

Several other social scientists believe that false-hope syndrome helps explain why people struggle to lose weight, quit smoking and exercise regularly.

About 25 per cent of those who make New Year's resolutions abandon them within a week, according to the statistics website StatisticsBrain.com, whether it's to begin the Paleo diet, sign up for a daily yoga challenge or start a meditation practice. By February, most people have given up on their resolutions altogether.

Sasha Albani, a psychotherapist and marriage and family therapist in San Francisco, says the key to sticking with a resolution is to make sure that it aligns with one's personal values.

"We are more likely to follow through on our goals when we make value-led decisions. For example, if we value the physical and mental health benefits of exercise, we're more likely to succeed at beginning a new exercise program," Albani says.

She says that our goals are harder to accomplish when our values clash. For example, let's say that you want to stop drinking coffee and soda, but you really value how alert caffeine makes you feel. In this case, it's going to be more difficult to change your behaviour.

A theory of behaviour change known as acceptance and commitment therapy, or ACT, may help some people stick with resolutions.

According to the American Psychological Association, ACT therapy may work particularly well when we want to change a bad habit but we are unclear about the barriers that could get in our way.

This psychological intervention can help increase cognitive flexibility by showing people how to identify their values and the steps that they need to take to change their behaviour.

"ACT therapy breaks down goal-setting into three steps by using the guiding principles of values, commitment and willingness to change," says Daniela Tempesta, a psychotherapist and life coach in San Francisco.

According to Tempesta, these are the psychological components that are necessary for achieving your new goals.

After several years of failing to keep his resolutions, Kapoor contacted an ACT psychotherapist. He quickly learned that while he valued speaking confidently, he didn't value himself. When he had tried to give himself mini pep talks, he spoke to himself unkindly.

"I'd tell myself, 'Anyone can do this, it's easy, just pull it together.' I realised that this was negative self-talk and not a pep talk at all," Kapoor says.

With the help of his therapist, he learned how to apply ACT in a way that set him up for success.

"I realised that my fear of public speaking stemmed from a deep worry about not trusting myself. My anxiety was my body's way of propelling into the fight-or-flight response. Once I identified this insight, I had to examine why I didn't feel confident about my abilities," Kapoor says.

For those who make resolutions, Tempesta suggests looking at the changes to be made and thinking about how they can be achieved. She recommends these ACT principles:

Examine barriers: If you're vowing yet again to run a marathon or lose weight, ask yourself what stood in your way before. What will you do differently this time that might make success more likely? For example, if you began training for a marathon by running in the morning even though you're really not a morning person, you might choose to train at a different time of day.

Clarify values: While resolutions often reflect someone's values, they can compete with other values. For example, if you want to lose weight but eating is one way that you cope with stress, you may want to see whether there are other methods that will help you control stress. You might decide to adopt a pet or begin a weekly yoga class. Tempesta says that if you find a way to align your values (managing stress and eating healthier), you're more likely to reach your goals.

Accept emotions: Once you have clarified your values, ask yourself what feelings might arise as you work toward your goal. For example, if you give up caffeine because it can make you anxious, will you then feel irritable, tired or depressed? Personal reflection can help you consider mechanisms for coping with these feelings.

Take action: Commit to making behaviour changes based on your values. For example, if you value eating healthier but your colleagues often invite you out to lunch, think about how you will avoid ordering french fries instead of salad. You might take control by suggesting a restaurant with healthy offerings where you won't be tempted to eat your favourite carbs.

If you stumble along the way, don't give up, Tempesta says. Simply notice the thoughts and feelings that block your path and begin again. Remember that if you falter on your resolutions, you don't need to wait until January1 comes around again to harness new hope.

Fraga is a psychologist. She is not an ACT therapist.

The Washington Post

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Does 'false hope syndrome' make it hard to lose weight? - The Sydney Morning Herald

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RILEY HEMSON reveals how she lost 4st in just 12 months.

INSTAGRAM/HEALTHYCHICK101

The one thing Riley Hemson stresses about losing weight is that there are no shortcuts.

The 21-year-old New Zealander has lost an astounding 4st from changing her diet and adding more exercise to her everyday life.

Riley has documented her on-going weight loss on her Instagram page @healthychick101, which has amassed an impressive 25,000 followers.

INSTAGRAM/HEALTHYCHICK101

Rileys weight loss journey began last year when she weighed nearly 18st.

I would take pics [sic] of myself and just be so unhappy. But then I would only last a couple of days eating healthy before I went back off track. My main issue was I would eat one bad thing and then go "oh well, may as well eat EVERYTHING BAD EVER and start fresh tomorrow, Riley explained in an Instagram post.

This would happen day after day. As soon as I allowed myself to have a treat and then get back on track, not let one slip up ruin my day, I was away.

INSTAGRAM/HEALTHYCHICK101

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

1 / 23

APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

Now she has lost 4st and hopes to reach her goal weight of 11st in the next few months.

Ive achieved this body transformation (and will continue to) through eating healthy and exercising, Riley said.

There are no short cuts or tips and tricks! It's all hard work and dedication.

Riley said one of the things that has helped her the most with her weight loss is taking full-length pictures of herself throughout the year.

These pictures show the dramatic change in her body over the time.

INSTAGRAM/HEALTHYCHICK101

When I look between each pic [sic], there's a difference but it's not drastic. Then looking between the first and most recent there very clearly is a massive change, the trainee paramedic wrote.

It's easy to want to give up when you don't see the results happening as fast as you would like them too. But just keep going, it will happen! It's all about consistency.

This shows it does take time, hard work and commitment. There really is no quick fix.

Riley added she works out five times a week a mixture of weight lifting, circuit training and hight intensity interval training and has cut junk food from her diet.

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Overweight student loses 4st in just 12 months you won't believe what she looks like now - Daily Star

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