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Make your resolutions stick – The Signal – The Signal
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Every New Years Eve, people worldwide are hopeful and excited for a chance at a do-over in the new year. For many people, part of this do-over includes making New Year resolutions. According to a recent Finder survey, 73.76% of men and 74.26% of women in the United States plan on making New Years resolutions for 2021.
But on average, 80% of people end up ditching their resolutions. That means nearly four out of every five people will not reach their goals by the end of the year. Its normal to have trouble making New Years resolutions stick. It doesnt have to feel impossible, and burnout is avoidable.
Many people give up on their resolutions because they are too big to achieve. A staggering 45.59% of people make health-related resolutions, whether gaining or losing weight, starting a proper diet or exercise routine. Unrealistic expectations like losing 10 pounds in a week, long term fasting diets and detox diets are an easy way to get discouraged quickly.
Without consistent planning to make these dreams a reality, people may fall short of their goals within the first couple of months into the year. Junior Kyra Sheppard spoke about her previous health-related resolutions.
For years, my only goal was to lose weight. And honestly, Ive stayed within the same 10 to 15 pounds in the last few years, so it just seems silly, Sheppard said. Instead, Im saying specific goals, like I want to exercise at least 30 minutes a day.
To attain a weight-related goal for the new year, set realistic boundaries. According to the CDC, its healthy for the average person to lose between four and eight pounds a month.
A way to stick with a weight loss challenge is to start small instead of losing weight fast and getting discouraged when it rises again. With health-related goals, slow and steady wins the race. There is no way of losing a lot of weight in a short amount of time, and recognizing that is the first step towards progress.
Another reason why resolutions fail is a lack of accountability. When there is a goal that someone wants to achieve, it is important to share it with people close to them. Its easy to give up when there is a lack of encouragement and accountability.
Keeping resolutions quiet, particularly if someone hasnt achieved it in the past, is a recipe for disaster. Examples of accountability can include phone reminders, telling friends or family or joining a group of others trying to achieve the same goals.
For sophomore Ashton Miller, accountability in her relationships motivates her to be successful.
I get busy with school and work and dont make things like eating right or working out a priority, Miller said. I like having someone to keep me accountable because it motivates me when reminding them of what their goal is so that we can both be successful at the end of the year.
Understanding the reasoning behind a goal is essential to a goals success. Instead of only stating an intention, its imperative to choose a valuable purpose.
For example, choose to save $1000 because of vacation purposes, choose to spend more time with family or apply for more scholarships. Picture that goal and focus on the why every time frustration hits along the way. Sophomore Sierra Evans discusses how her why impacts her new year resolution this year.
My new year resolution is to put myself first more often. I think I have put my heart and soul in relationships that havent been what is best for me, Evans said. I have a drive to actually fulfill this new resolution because my mental health has suffered in the past.
A great way to grow passion about completing a goal is to leave notes around the house all year in places frequented the most. Take an expo marker and write on the bathroom mirror, or put a sticky note on the TV stand.
For example, if someone burns out from working hard to get extra money, coming home and reading a motivating note while opening the fridge can help them feel like it is all worth it. The key is to add multiple notes to reinforce the passion behind the goal.
Habits take from 18 to 254 days to break, and even beyond that, there are still temptations to fall back into previous patterns. Embrace small setbacks, and dont give in to discouragement. To expect that completing a resolution is going to be done perfectly can lead to disappointment.
Discovering and continually remembering the passion behind a resolution is the way to succeed by the end of the year.
Another way to make the completion of resolution goals easier is to be aware of and expect temptations. For example, if the resolution goal is to have better time management, it could be tempting to sleep through the day. If thats a habit that is hard to break, it would be a great idea to expect that challenge and face it head-on.
A good way to change that pattern would be to go to bed earlier, so the urge to sleep through alarms is smaller. Setting a schedule of everything that needs to be done throughout each day, cutting out caffeine and lowering screen time are some examples of how to face and overcome temptations.
Sometimes one bites off more than they can chew, which can be another roadblock preventing someone from achieving their resolutions. It is better to finish one or a small number of resolutions properly than to try several different ones and do them all badly or not complete them. Focusing on what is most important leads to higher chances of success.
Setting specific goals is good for self-esteem. Checking off smaller successes throughout the year can make the bigger goals feel even more possible. Dont forget to celebrate the successes no matter how little they are because that is a great motivation to keep going.
For the people that want to have a simple resolution to be proud of this year, try creating a happiness jar. When anything great happens, such as a special day or an individual accomplishment, write it down with the date and put it in the jar.
Materials needed to make a happiness jar are a mason jar, scraps of paper and decorations to make it look unique. Then, watch the jar fill up throughout the year and read through all of the notes before the next New Year party. Not only is it a little time capsule of memories, but it can also help someone feel grateful for what the previous year brought while looking forward to the future.
Sticking to resolutions is tough, but anyone can achieve it with the proper tools and goal-setting skills. Changing life patterns is worth it in the long run, and if discouragement comes knocking at the door, remember some of these tips and power through the upcoming year.
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Make your resolutions stick - The Signal - The Signal
Anyone else trying to get in better shape this year? This is the program you need in your life – WDIV ClickOnDetroit
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Did any of you set a New Years resolution around the idea of weight loss, or improving your nutrition? Its a common goal -- to tone up or kick some of those holiday pounds, come January.
Heres why we ask: On Monday, Live in the D kicked off the New Year, New You contest.
To help start the year off right, five Live in the D viewers will have the chance to win $500 in cash.
Theres also a nutritional program from Dr. Keith Guthrie -- who wants to help people lose weight fast and easily in 2021 -- that helps to change the boys chemistry to keep you healthy, he said.
The program focuses on the 3 Ps: Physical, physiology and psychological. Its sustainable because its a lifestyle change, and it helps you take away the emotional connection to food.
To learn more, click or tap here.
Read More..This Tea May Help You Lose Weight While Sleeping – Researchers Reveal – NDTV Food
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Weight Loss: We all try losing weight at some point in life. But let's admit it, weight loss journey is no bed of roses. It needs time, patience, dedication and a strict and healthy lifestyle to achieve the goal. But what if we say, now you can lose weight while sleeping! Yes, you read that right. According to a new study by the University of Tsukaba, oolong tea might help you do just that.
Oolong tea is known to combine the benefits characteristics of both black and green tea. Hence, it is often touted to have positive effects on our metabolism. Through this study, the researchers wanted to find out the results of drinking oolong tea on energy and fat metabolism in human body. The findings were published in the journal, Nutrients.
It was a 2-week study, conducted on 12 adults aged between 20 and 56. They were divided into 3 groups and were given 3 types of experimental beverages - oolong tea, caffeine and placebo. The effects were closely monitored for 14 days.
The results showed that both oolong tea and pure caffeine increased fat breakdown by about 20 percent, as compared to placebo. However, the oolong tea continued its effects even when the participants were fast asleep.
It was also deduced that the caffeine-content in oolong tea does not disrupt your sleep at night.
According to senior author of the study Professor Kumpei Tokuyama, "The stimulatory effects of oolong tea on fat breakdown during sleep could have real clinical relevance for controlling body weight. However, we need to determine whether the effects we observed in the 2-week study translate into actual body fat loss over a prolonged period."
Manages Diabetes
A study, published in the British Journal of Nutrition, suggested that drinking certain portion of oolong tea daily may help reduce diabetes risk by 16 percent.
Improves Heart Health
It may also have a positive effect on heart health. A study, published in the Journal of Epidemiology and Community Health, found that drinking oolong tea may lower the risk of cardiovascular disease and deaths due to it.
Prevents Breast Cancer:
A study by researchers at St. Louis University in Missouri further suggested that much like green tea, oolong tea also plays a role in inhibiting breast cancer cell growth.
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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.
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This Tea May Help You Lose Weight While Sleeping - Researchers Reveal - NDTV Food
If Youre Planning On Losing Weight In 2021, Think Before You Tell Me About It – Refinery29
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But as the unsustainability of these diets shows, they can rarely be a healthy lifestyle for anyone. According to Dr Andrew Jenkinson, a bariatric surgery consultant, everyone has a weight set-point that their metabolism will work to bring them back to. If you over- or under-eat, he says that your body will adjust how many calories it burns to keep you at your set weight. And if you crash diet and manage to lose weight, its unlikely to provide results that last. The moment you can no longer sustain the eating habits the diet asks of you, your body will begin to move back to your set-point. And the more extreme the shift from your set-point, the more sharply your body will snap you back. This is why, as reported by Hobbes, "Since 1959, research has shown that 95 to 98 percent of attempts to lose weight fail and that two-thirds of dieters gain back more than they lost."
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If Youre Planning On Losing Weight In 2021, Think Before You Tell Me About It - Refinery29
Renee Slabic: With New Years resolutions to lose weight come fads like the ketogenic diet – GoErie.com
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Erie Times-News
As always, the new Year brings resolutions to lose weight, and one of the fads that has been aroundis the ketogenic diet.
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate eating pattern that severely restricts carbohydrates from all sources.
The program aims at keeping carbs below 50 grams per day, which means no breads, grains or cereals. Even nutrient-rich fruits and vegetables are limited because they, too, contain carbs.
Carbs are the main source of energy for our bodies and without enough carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body.
Ketones provide energy for the heart, kidneys and other muscles. The body also uses ketones as an alternative energy source for the brain.
A ketogenic diet is actually a partial fast. During a total fast or starvation state, the body has no source of energy. Thus, it breaks down lean muscle mass for fuel.
With the keto diet, the ketones provide an alternative source of energy, burning calories. Unlike a full fast, the keto diet helps to maintain lean muscle mass.
The keto diet is definitely not recommended for those with:
Pancreatic disease
Liver conditions
Thyroid problems
Eating disorders or a history of eating disorders
Gallbladder disease or those who have had their gallbladders removed
It is also important to recognize that the keto diet can cause both short-term and long-term health risks for all people, including upset stomach, headache, fatigue and dizzy spells. This is called the keto flu.
The diet can also lead to difficulty sleeping, constipation from lack of fruits or veggies, kidney stones, liver disease, and vitamin and mineral deficiencies.
Studies are currently underway into whether or not the high-fat nature of the keto diet may also increase the risk for heart disease and other chronic health problems.
Because the keto diet is another variation of a fad diet, which is severely restrictive, it is difficult to follow and long-term compliance is poor. You will have more long-term success by decreasing empty carb calories such as sugary soft drinks, candy, cakes, pies and chips.
Instead, choose the nutritionally powerful complex carbohydrates, such as whole grains, beans and fresh fruit.
Discuss any serious changes in your diet with your family doctor. For a personalized weight management plan that meets your individual needs, consult a registered dietitian.
Renee Slabic is a registered dietitian at Saint Vincent Hospital.
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Renee Slabic: With New Years resolutions to lose weight come fads like the ketogenic diet - GoErie.com
Why you don’t need to change your life this new year – Dailyuw
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Ayianna Hopkins @ayi._.chan
People love to set New Years resolutions, or they love to hate them. Either way, the start of a new year brings an opportunity for a fresh outlook, even if not too much has actually changed.
According to the decision assistant website Finder, almost 75% of Americans have set resolutions for this year, and it comes as no surprise that the top resolution for many is improving their health. With the dawn of the new year comes flashy weight loss ads, with influencers kicking it into high gear to promote celery juice. It is important to remember that all of these diets and get-results-fast promises, from Keto to Whole30, are part of an industry worth $71 billion, according to CNBC. Its one that profits off of ensuring that people look in the mirror and hate what they see. A 2007 UCLA analysis of over 30 studies found that after dieting, 83% of people gain back more weight than they lost. What gives?
I get it who am I to tell you that what you want to do with your body is wrong? If you want to start a diet this new year, by all means go ahead. But as someone who started dieting when I was 13 (and failed miserably at it for years), I just hope that you know that you dont need to lose weight or change anything about yourself for anyone except you.
Imagine if we took all the energy that we invested in despising ourselves and put it toward something slightly better; we would all be much happier. If you only set resolutions because you hate yourself, maybe the best initial approach is to ask where all of that hatred comes from, instead of hopping from diet to diet with the hope that this time you will finally feel good about yourself.
My own experience with dieting taught me a valuable lesson: prioritize feeling good and nourishing yourself with food but also with whatever truly fulfills you. The new year is a great time to work on self-improvement, as countless self-help books will tell you, but it is also an opportunity to generally just do more of what makes you happy.
Haley Staudmyer, a third-year atmospheric sciences major, used the structure of a New Years resolution to slowly make her diet more vegetarian over the years because she wanted to make more sustainable choices. While going cold turkey works for some, she knew shed be more likely to stick to it if she set small goals that felt exciting yet sustainable.
Ive had two years in a row where I started with a low bar and it evolved into me taking it further by the end of the year, Staudmyer said
If lifestyle changes are what youre after, slow and steady really does win the race, even if it isnt the sexiest suggestion. Following the SMART goal structure (specific, measurable, achievable, relevant, and timely) is helpful to actually visualize what you want to accomplish and how to make it happen, even if this sounds like something a finance professor would say.
It is alarmingly easy to set a goal and have it, with your motivation disappearing into the void a few weeks later. Break up your resolutions into manageable pieces to make a steady dent of progress instead of feeling like a failure when you dont reach your goals in two weeks. Of course, it helps to also actually be interested in the goals that you set, and not just make them to meet someone elses standards.
It has to be something you actually care about and not something you feel pressured to do, Staudmyer said. If you dont care about it, youre obviously not going to succeed.
If the new year motivates you to change your habits, there is nothing wrong with that, but the danger comes from feeling like you need to change how you look to fit into a certain societal mold. Make resolutions that excite you or skip out altogether; the beauty is that there is no right answer.
Reach writer Michelle Austreich at wellness@dailyuw.com. Twitter: @djmeezus
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Why you don't need to change your life this new year - Dailyuw
Trump allies and Republican lawmakers lost thousands of followers in Twitter purge after Capitol riots – USA TODAY
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Republican lawmakers lost thousands of Twitter followers when the company cracked down on accounts linked to QAnonfollowing the mob attack on the U.S. Capitol stoked by President Trump.
USA TODAY analyzed the Twitter followings of the congressional accounts for507 members of the House and Senate in data provided by ProPublica. About 42% of the accounts 213 had fewer followers on Jan. 13 than they did on Jan. 6. The vast majority of those accounts 200 belonged to Republicans.
The numbers reflect followers as of Wednesday, not long beforethehistoric House vote to impeach Trump on allegations of inciting the riot one week earlier.
Leading conservatives have accused Twitter of political bias in its moderation policies.But Ethan Zuckerman, associate professor of public policy, information and communication at the University of Massachusetts at Amherst, said it's more likely that GOP lawmakers lost followers because their followers included QAnon adherents.
It's not a very flattering explanation, but it's more plausible, in my opinion, than a broad crackdown against conservatives on these networks, said Zuckerman.
Trump ally and powerful House conservative Jim Jordan of Ohio lost the most followers: 176,672, or about 9% of the 2 million followers he had on Jan. 6. Kentucky Republican Sen.Rand Paul shed 142,156, and House Republican leader Kevin McCarthy 103,815.
Twitter CEO defends Donald Trump ban: 'I believe this was the right decision,' Jack Dorsey said
Most Americans support Trump Twitter ban: Twitter's Trump ban after Capitol attack supported by most Americans but not most Republicans, Harris Poll says
A total of 37 lawmakers, all Republicans, lost at least 10% of their followers. Devin Nunes, R-Calif., lost 18%, Sen. Marsha Blackburn, R-Tenn., lost 15% and Kelly Loeffler, an incumbent Georgia Senator who was defeated in Georgias runoff elections, lost 14%.
Republican Rep. Adam Kinzinger of Illinois was one of few who bucked the trend. Kinzinger, who voted to impeach President Trump, picked up 54,671 followers, a 42% increase.
The data analyzed by USA TODAY did not specifyhow much of alawmaker's decline in followers was the result of followers' accounts being banned by Twitteror users simply choosing to stop following the lawmaker.
"Twitter makes it nearly impossible to study follower change," said Libby Hemphill, associate professor of information at University of Michigan.
Some prominent conservatives including Republican Rep. Matt Gaetz of Florida cried foul, accusing Twitter of wiping out right-wing accounts because of their political beliefs. The representative lostabout 6%of his total followers during the past week.
I wish I could lose weight as fast as Im losing followers during this Twitter purge, he wrote, while live-tweeting his plunging follower count over the weekend.
Twitter says it removed more than 70,000 accounts, many of which the social media company saidwereassociated with QAnon extremism, to root out commentary that could incite violence after banning President Trump last week. QAnon adherents believe that Trump is their savior in the fight against satanic Democrats and deep state officials, who will be overthrown in some great awakening.
"Given the violent events in Washington, D.C., and increased risk of harm, we began permanently suspending thousands of accounts that were primarily dedicated to sharing QAnon content on Friday afternoon," the company said.
(Photo: Getty Images)
The previous week Twitter permanently banned Trump's former national security advisor Michael Flynn, former attorney Sidney Powell, and 8chan founder Ron Watkins, all of whom amplified QAnon content.
Twitter also stepped up enforcement of accounts that persistently spread misleading and false information, warning that repeat violations could lead to permanent suspension.
A number of Trump supporters vowed to delete their accounts after the presidents permanent suspension. Im a small MAGA account and I have lost 400 followers in 3 days. Goodbye Twitter. You dont want me, I dont want you, one user tweeted last Saturday.
Those factors, combined with the routine removal of bot and spam accounts, likely caused dramatic fluctuations in some users follower counts, not anti-conservative bias, said Zuckerman, theUMassAmherst professor.
A simple explanation for conservatives losing large numbers of followers is that: a) they were being followed by folks who posted QAnon content; and b) they were being followed by lots of fake/sockpuppet accounts, Zuckerman said.
The Heritage Foundation, a conservative think tank, lost 45,000 followers, according toRob Bluey, vice president of communications.
Its just another example of conservative frustration with Big Tech, Bluey said. Conservatives feel they are being targeted unfairly and believe these companies tend to be controlled and run by liberals who have it out for them. At the same time, these companies always point back to their terms of service and their policies for the reason or excuse of why they took action.
And that, he says, is why we find ourselves in this big debate about what to do about it.
Broadly speaking, social media companies have wide latitude to decide what can stay on their platforms and what must come down thanks toSection 230 of theCommunications Decency Act, decades-old legal protections that shield themfrom liability for what users post on their platforms.
The conservative outcry overthe moderation ofposts, particularly those of the president,has led to multiple congressional hearingsand threats to narrowor repeal the law. Facebook's Mark Zuckerberg and Twitter's Jack Dorsey have for years tried to appease the political right.
Darren Linvill, lead researcher in the Clemson University Media Forensics Hub, said the scale of Twitter's recentremoval of accounts was unusual.
"I'm still relatively surprised they would take such sweeping action," Linvill said. "In the past, they have shown reticence to take action that might feed the perception of liberal bias, and this certainly has alienatedmany loyal users."
In the aftermath of the Capitol attacks, Twitter has become much more aggressive rooting out QAnon and other problematic content.
In July,Twitter banned 7,000 QAnon accountsand blocked topics related to the conspiracy theory from appearing in trending topics, but that action did little to undercut its influence on the platform.
"For that purge, they used a scalpel, only getting rid of about10,000of the worst offenders," Linvill said. "Clearly, this past week, Twitter switched from a scalpelto a chainsaw."
Despite the outcry from conservatives, who described the account removals as the largest-ever Twitter purge, the company has cracked down much harder in the past. In 2018, Twitter suspended more than 1.2 million bogus accounts. Celebrities lost followers in the six figures. CEO Dorsey himself lost 200,000 followers.
The USA TODAY analysis shows that the declines in follower counts of 13 Congressional Democrats were far more modest than for Republicans. California Senator Dianne Feinstein lost the most followers with3,425.
At the same time, prominent Democrats gained a significant number of followers.Vice President-elect Kamala Harris (232,020) and House Speaker Nancy Pelosi (163,841) were the top gainers. Vermont Sen. Bernie Sanders, an independent who ran as a Democrat for president in 2016 and 2020 and is part of the Senate Democratic leadership, increased his following by134,251.
According to the Pew Research Center, nearly every member of Congress maintains one personal or campaign account and one official Twitter account. These accounts produce a flood of social media posts, far more than even a few years ago.
In the first five months of 2020, members of Congress collectively produced an average of 73,924 tweets each month.
Democrats in Congress are much more likely to use Twitter to communicate, likely because U.S. adults on Twitter are more likely to identify as Democrats, Pew found. And the number of followers for the typical Democrat has grown much more quickly than for the typical Republican. The median Democratic member of Congress has over 17,000 more Twitter followers than the median Republican.
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Read More..Kathryn from Southern Charms weight loss explored before and after pics revealed! – Reality Titbit – Celebrity TV News
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Southern Charm viewers have noticed that Kathryn has lost weight, so we explored her before and after transformation pictures.
The Bravo series follows Charleston singles as they pursue their personal and professional lives while trying to preserve their family names.
Amongst them is cast member Kathryn Dennis, and viewers have recently noticed her rapid body transformation.
So heres Kathryns weight loss explored with before and after pics!
Although fans were worried about how Kathryn lost weight, others seemed to idolize her for the body transformation.
After a brief scroll on Twitter, it looks like the majority cannot believe how the Southern Charm star has done it so fast.
They first noticed the stars weight loss when she brought out her confessional look on the recent episode.
Kathryns recent weight loss was most evident when she wore a bandeau dress, which exposed her shoulders to viewers.
Looking back, Southern Charm star responded to people body-shaming her on Instagram, after they accused her of being pregnant over 2 years ago.
In November 2018, Kathryn revealed that she had gained weight, shutting down any pregnancy rumours that were circulating.
Fans noticed that Kathryn appeared extremely different the new year began. One person said that she looks like a different person.
When someone questioned whether her body had been photoshopped, Kathryns boyfriend Chleb responded: No photoshop you trippin.
Many of her fans commented on how she has lost a lot of weight, with one defending her by saying shes on a better herself diet.
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Celine is a journalist who feels passionate about reality TV and celebrity culture. She spends most of her down time in front of the TV with a big bar of chocolate, or looking up her next holiday destination.
Read More..Giving Up Alcohol Helped Me Lose 20 Pounds and Discover a Love of Fitness – menshealth.com
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Mando, 33, shares the lifestyle changes that helped him stay motivated in his fitness journey.
I struggled with my weight throughout my twenties. I tried pretty much every fitness program out there, but each time, I struggled to stay motivated. At my heaviest, I weighed about 180 pounds. I would always tell myself that I needed to do something about it, but continued to find excuses to keep waiting, whether there was a holiday on the horizon, upcoming trip, or the infamous "diet starts on Monday" mentality.
Since diabetes runs in my family, deciding to start taking care of my physical health was a priority for me. While I am not diabetic, I have seen the effects it takes on one's body, so I've been doing everything I can to prevent it including starting to take care of myself physically, quit smoking, and limiting alcohol intake.
In February 2020, I gave F45 Fitness a try, at a location near me in West Hollywood, and really began to enjoy the class format. Then bam, COVID hit a week or so later. I was so bummed, because I had just found my motivation to get healthy. A real wake-up moment for me came in the middle of quarantine, where I looked back and realized three months had already passed and I had done nothing to stay physically or mentally healthy. I remember thinking if I had committed myself three months prior to that moment, I would have already been in a different place than I was in. That is when I decided to begin my journey.
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I was thrilled to get back into my workouts when gyms reopened in June 2020, but just two weeks later, it was back to square one with gyms closing down again. This time, however, I decided that I was going to keep up my momentum,with no excuses. I restarted my F45 journey by participating in the virtual classes and soon enough, my location had created an outdoor facility so it was back to in-person classes. I was going about five times a week, and found a community there like I never experienced anywhere else I had ever tried. The trainers at my location are incredible, and motivate and coach me in a unique and personal way that makes me feel so valued.
On August 14th, I participated in my first F45 Challenge. I worked out six times a week for 45 days, cut out alcohol, and changed my diet, which led to me losing 18.5 pounds.
Giving up alcohol to partake in the 45-day challenge at first felt like it would definitely be difficult as I love to unwind with a glass of wine or spend time with friends over drinks. But I began to realize after a few weeks of being alcohol-free that I was sleeping much deeper, focusing on my work without feeling sluggish, and overall enjoying activities that I wouldnt normally have the energy to engage in. Since I was getting better sleep, I was waking up early with a ton of energy which helped me to keep focused to my commitment to a healthy lifestyle.
My biggest vice was eating fast food, so I completely cut out any and all fast food. I avoided unhealthy carbs and bread, and tried to stick as close to the Keto diet as I could. I never had the most success with a strict diet, so I really made an effort to make conscious decisions in everything I was eating with a focus on vegetables and proteins as priority. During the 45-day challenge, I had one cheat meal but after the challenge, I gave myself more freedom and wasnt as strict. Understanding my relationship with food and eating was the most important thing to come out of this experience.
As of today, in total I have lost 21.1 pounds and 5.5 percent body fat. I feel so much more confident in all aspects of my life; physically, mentally, and emotionally! Most importantly, I proved to myself that I could reach my goals by making a promise to myself and staying true to it, and to me, that is what makes me feel the most confident. It also feels great that my pants and sweaters finally fit me.
While I dont necessarily want to lose more weight, my next fitness goals are to continue working out six times a week, increase the weight I am lifting, and work on perfecting my technique. I also have never been able to touch my toes, so maybe that will be my next goal for 2021.
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Giving Up Alcohol Helped Me Lose 20 Pounds and Discover a Love of Fitness - menshealth.com
The Mediterranean diet was named the best diet for 2021. Here’s how to try it. – Insider – INSIDER
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For the fourth year in a row, the Mediterranean diet has been ranked the healthiest way of eating by dietitians and doctors.
The nonrestrictive, mostly-plant based eating style has been extensively researched, with study after study finding benefits for weight loss, lower risk of diseases, better digestion, and even healthier aging.
The diet is based on eating habits in regions like Greece and southern Italy. These areas of the world are among theso-called blue zones, regions of the world where people tend to live the longest, healthiest lives.
If you're looking to try this celebrated diet for yourself but don't know where to start, dietitians recommend gradually incorporating more Mediterranean-style foods into your diet, including leafy greens, healthy fats, seafood, and whole grains.
At the same time, you can start cutting out foods that some of the healthiest communities in the world tend to avoid, such as refined grains and starches, added sugar, and processed meat.
One of the major differences between the Mediterranean diet and the standard American diet is that the latter tends to contain more red meat and processed meat, both of which are linked to long-term health risks.
Research has found that cutting back on red meat and processed meat can lower your odds of having illnesses such as heart disease and cancer.
Read more: How to kickstart healthy eating with this 1-week Mediterranean diet meal plan recommended by a registered dietitian
For instance, you might have a serving of grilled fish, such as salmon or tilapia, with a side of sauteed greens or a garden salad.
You can also use canned beans as an affordable and fiber-rich source of protein, dietitians recommend.
Fresh produce is a foundation of the Mediterranean diet, from leafy greens to juicy grapes to bright tomatoes and peppers. These plant foods are high in vitamins as well as fiber, which is important for good digestive health.
Colorful Mediterranean-style salads, stews and pasta dishes aren't just delicious and eye-catching, they're also rich in a variety of nutrients, too.
Different colors can signal different levels ofphytochemicals, or plant-based compounds with important nutrients and health benefits.
For a well-rounded diet, aim to eat at least three colors every day from various sources, registered dietitian Brigitte Zeitlin previously told Insider.
The Mediterranean diet focuses on fat sources like olive oil, which are unsaturated fats that research tells us are better for long-term health and longevity.
Unlike saturated fat, which has been linked to higher risk of heart disease and other chronic illness, unsaturated fat can reduce inflammation.
It's also better for cholesterol levels, and hasn't been linked to metabolic dysfunction or cardiovascular disease.
Healthy fats from both olive oil and fatty fish can help replaced the unhealthy processed oils and fat substitutes that gained popularity in American diets during low-fat diet crazes in the past decades.
While the Mediterranean diet doesn't restrict any specific foods, one thing you won't find much of is refined starches and sugary treats.
The diet discourages consumption of added sugars and processed carbohydrates, including snack cakes, candy, potato chips, and the like, in favor of whole foods.
Read more: Eating processed foods can increase your risk of early death from heart disease by 58%, study finds
That may explain why the Mediterranean diet is linked to benefits for blood sugar control and insulin sensitivity, and can be helpful for people with diabetes.
Part of the popularity of the Mediterranean diet is that it allows some indulgence in foods you enjoy, including rich cheeses and yes, even wine. And there are some anti-inflammatory benefits linked to drinking wine, in small amounts.
However, dietitians warn against over-indulging even with red wine, since regularly drinking alcohol has been shown to increase the risk of cancer and stroke.
And if you abstain from alcohol already, there's no reason to start drinking it as part of the Mediterranean diet, since you can get plenty of the same benefits from alcohol-free choices such as coffee, tea, grapes, and berries.
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The Mediterranean diet was named the best diet for 2021. Here's how to try it. - Insider - INSIDER