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Jennifer Lewerenz | Jan 4, 2021 AT 12:00 pm

(KNSI) - What is your new year's resolution?

One of the most popular year after year is to lose weight.

Tabetha Temperley with Livea Weight Control Centers says one of the biggest barriers to shedding those extra pounds is temptation.

"It's the temptations of the sweet tooth or the, you know, super salty things, or whatever it might be that kind of that really yummy thing that you absolutely love. And everybody's is usually a little bit different."

Planning for meals and snacks, so you're not digging through the cupboards can eliminate temptation by distancing yourself from it altogether. When you plan your meals, shop accordingly, and stick to the list to avoid bringing unhealthy salty snacks or sweets into your pantry. Drinking plenty of water also helps by keeping you full.

Remembering that everyone's lifestyles, body types, and metabolisms are different can help, too, Temperley says. "We see other people, they don't seem like they're struggling maybe, and it's not necessarily that they're not struggling with their weight or health and wellness. It's just that their struggle might look a little bit different for them, and so I think it's hard to always see what the other person's shoes look like, if that makes sense."

She says as a health and wellness counselor, she hears from women, especially those who say their husband has the metabolism of a bunny and can eat whatever he wants, blinks three times, and loses 20 pounds. In contrast, they have one square of chocolate and gain five pounds.

"If we're walking in someone else's shoes, sometimes it's hard to do that when it comes to health and wellness, because we expect everybody's journey to look the exact same."

Temperley says not to get discouraged and stick with it. If you're having trouble, talk to a weight loss counselor or your doctor to find a plan tailored for you.

______

Temperley holds a bachelor's degree in exercise science and a master's degree in sports and exercise psychology from Minnesota State University Mankato.

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New Year's Resolutions: Losing Weight - KNSI Radio

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GREGG Wallace sets off to explore South Africas most famous and best loved landscapes and experiences. Along the way his love of food unlocks its culture, landscapes and people. Over the next six weeks, the MasterChef judge will explore the countrys bucket-list destinations Cape Town, The Whale Coast, Soweto, a Zulu village in the Garden Province and the magnificent Augrabies Waterfalls in the Kalahari Desert. However, he begins tonight by going on safari at the Amakhala Game Reserve in the Eastern Cape.

How To Lose Weight Well (Channel 4, 8pm)

DR Helen Lawal and Dr Javid Abdelmoneim ask people to try the most hyped-up diets on the market. Sisters Lesley and Debra, from Essex, road-test two routines followed by celebs Adele and Rebel Wilson a Sirtfood diet and the Mayr Method. Friends Temi and Bose want to shed a few pounds for Temis 30th birthday drinks and drinking pals Maurice and Mick want to lose weight before attempting the Three Peaks walk in Yorkshire.

Cheetah Family & Me (BBC2, 9pm)

HAVING spent time with groups of black bears, grizzly bears, polar bears, snow wolves, gorillas, elephants, reindeer and snow cats, among others, Gordon Buchanan is now focusing on a family of cheetahs. The Scottish wildlife filmmaker heads to South Africas stunning Tswalu Kalahari Reserve to learn more about the threats that the worlds fastest land animal faces, both from nature and humans. Gordon meets cheetah expert and guide Richard Satekge, and together they track a mother cheetah and four of her six-month-old cubs.

Ben Fogle: New Lives In The Wild (Channel 5, 9pm)

BEN Fogle returns with a new run of the show in which he meets people who have given up the ways of western civilisation to embrace the wild and live offbeat lives. Covid-19 may have curbed his travels, but Ben has still managed to find some eccentric characters in the UK. He begins the new series by moving in with a couple who gave up their careers as vets to live on the side of a mountain in Pembrokeshire with their two children.

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Tonight's TV: How To Lose Weight Well and South Africa with Gregg Wallace - The National

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Vowing to eat healthier without any specifics

Its simple to say you hope to consume a healthier diet this year, but without a clear definition of what that means to you, it can be harder to make it happen.

Julia Kirouac, Holistic Nutritionist and Founder of Nud Fud suggests that people keep it simple! I suggest focusing on eating only real food and remove/watch sugar, she told Food Network Canada. By doing that, you can narrow down exactly how youd like to make your diet healthier.

Restricting lots of foods to lose weight

Losing weight doesnt have to mean cutting out whole food groups.

I would never tell anyone to eliminate an entire food group, especially carbs, registered dietitian Keri Gans told Womens Health. These are our bodys fuel. Our brain only functions on glucose, and carbs break down into glucose.

Relying on vitamins to get healthier

Just because youve read about the benefits of supplements doesnt mean you should take them to achieve your health goals. You should consult your doctor or dietitian, according to WebMD.

I get some concern when I see people take one of these and one of those, just because theyve read somewhere that a supplement is helpful, Linda Van Horn, a professor of preventive medicine at Northwestern University, told the website. Imbalances can easily occur, and you may not be aware of it.

Hoping to look like your favorite celebrity

Its easy to look to movie stars and decide youd like to have a figure similar to theirs, but doing so can leave you less than inspired.

Body-image researcher Taryn A. Myers, Ph.D., who is department chair of psychology at Virginia Wesleyan University, told Shape magazine that in general, viewing or posting images can really make us feel worse about our bodies, and this effect may be amplified for celebrity photos.

Celebrities also have access to dietitians and personal trainers that most people may not be able to obtain.

Originally posted here:
If these are your New Years resolutions, maybe rethink them, experts say - Atlanta Journal Constitution

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Each year we all make (and often break) our new years resolutions but determination and willpower will see success and getting off to a good start can spur us on to continue making healthier decisions.

Research carried out by the UKs leading weight-loss group, Slimming World, has shown great results on the scales in the first seven days set slimmers up for ultimate and long-term success.

The study into more than one million slimmers shows that the more weight you lose in your first week the more likely youll go on to succeed on your weight-loss journey in the longer term.

The research, which examined one of the largest ever datasets of slimming club members in the UK, found that those who lost more weight in their first seven days of joining a weight-loss group went on to lose more over three months, with the top 50 per cent of slimmers (based on their first weeks weight loss) losing an average of 5lbs within their first week.

These are the key findings from the survey which relates to 1.1 million Slimming World members who first joined group between January and December 2016. The study followed their progress for 12 months through to December 2017.

People who lost five pounds or more in their first week of attending a weight-loss group were four times more likely to lose 10 per cent of their body weight within three months

Almost twice as many men (45 per cent) as women (21 per cent) saw at least 5lbs weight-loss success in their first week

Age is no barrier to successful weight loss with half (52 per cent) of those aged 55 and over losing at least five per cent of their body weight in three months

Almost half (46 per cent) of those with a BMI of 30 and over lost five percent of their body weight by three months. A weight loss of five per cent or more is considered clinically significant and can lead to health benefits, such as improvements in blood pressure and cholesterol levels

Based on their first weeks weight-loss, the top 50 per cent of slimmers lost an average of 5lbs in that first week

Those who attend their weekly slimming club more regularly (at least 75 per cent of sessions) are thought to enjoy the greatest weight-loss success. Slimming World has continued to support slimmers throughout the pandemic via its app and Zoom meetings.

Dr Sarah-Elizabeth Bennett, Slimming Worlds senior research associate, says: Many factors influence whether or not a slimmer achieves their weight-loss goals.

This data shows us that one of the biggest predictors of success is a strong weight loss in the first week as those who lost five pounds or more in their first seven days were four times more likely to go on to lose ten per cent of their body weight within three months.

Significant weight losses are often associated with quick fix diets or restrictive, faddy plans, however we can see from our research that it is possible to see big results on the scales by following a healthy, balanced eating plan.

There are several key factors which influence a good first week an understanding of how to make changes that can work for you, a healthy eating plan thats easy to live with and a realisation youre not alone.

This year, Veganuary, which aims to get people taking part in a month-long plant-based diet, is encouraging those who want to save money on their groceries to take part.

Research suggests that people signing up to try vegan for January can save money on their grocery bill and spend less time cooking.

Findings from a new Kantar study commissioned by Veganuary show that, on average, plant-based meals eaten at home cost 40 per cent less than meat/fish-based meals and take one-third less time to prepare.

Data from Kantar showed vegan households spend eight per cent less per grocery trip, on average, than non-vegan households of a similar size.

Toni Vernelli, Veganuarys head of communications, said: The Covid pandemic has sparked a huge increase in people interested in trying a plant-based diet whether for their health or the health of our planet, but it has also sadly caused economic loss for many. This new study shows that people can protect their health, the planet and their pocket with a plant-based diet.

Alcohol is a part of many of our lives, especially over Christmas and new year. We use it for celebration, for comfort, to socialise, to wind down and to cope. Yet in the UK one person every hour dies as a result of alcohol. In excess, alcohol can cause mental health problems, liver disease, one of seven forms of cancer and economic difficulties.

Reducing our alcohol intake can give our sleep, mood an energy levels a boost which is why Alcohol Change UK runs Dry January every year. Some people use it as an opportunity to raise money for charity.

Tier Four restrictions have seen gyms and leisure centres across Sussex close but a simple You Tube give you a range of free workouts for all abilities. There is nothing to stop you heading outdoors locally for a walk or run. There was a boom in popularity of the NHS Couch to 5K during the first national lockdown, which saw downloads double.

If you are new to exercise, start gradually to avoid over doing it and listen to your body. You are most likely to stick to an activity or sport you enjoy, so prioritise pleasure over performance and remember the importance of rest days as they help your body recover and become stronger.

Start as you mean to go on with a thorough warm up targeting all the major joints and try a variety of different exercises, from a brisk walk one day, to yoga the next day. Not only will this help to share the load across your joints and muscles, it will also keep you engaged and interested for longer. Making sure the activity doesnt become a chore is key to fitness success.

The rest is here:
Are you hoping to boost your health and mood with a resolution for 2021? - Brighton & Hove Independent

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Photo credit: Lynnette Grimaud

From Women's Health

My name is Lynnette Grimaud (@iamnettyyy), and I am 33 years old. I am from Edison, New Jersey, and I am a contracts and proposals manager. I wanted to be the healthiest I could be for my son, so I tried the Optavia diet and changed how I think about food.

I always felt like the bigger girl in class growing up and I constantly struggled with overeating. I was raised by a single mother, and I had to eat whatever food was affordable for me and my siblings, which usually wasnt very nutritious. I didnt always feel worthy of being loved or acceptedand it was mostly because of how much I didnt like the way I looked. For years it was drilled in my head: "Lose weight!" Being raised in a Hispanic household, weight was a cultural focus at every major holiday function for me.

As I got older, food became my comfort. It made me feel good. However, I was so embarrassed about my eating habits that I would "sneak-eat" meals. I would go to Wendys and get a number-six with a lemonade, and a double stack on the side with cheese. And lets not forget a five-piece chicken nugget with a double chocolate chip cookie.

At the age of 25, I became pregnant and a single mom myself. I fell into a depressive state. So many changes were happening with my body, and life wasnt what I thought it would be. The eating habits from my pregnancy trickled into the postpartum period, and I got bigger and bigger over time. I dealt with my sadness through food again.

I also think back to February 2019, when I went to a close friends wedding. I didnt want to be photographed, but they caught me in a candid moment. When the picture was published, I was in so much shock by how big I looked. I could not believe that was me. It was time for me to take back control.

My godmother reached out to me and told me about a weight-loss program called Optavia. She had become a coach through the company and really wanted me to sign up to try the meal plan. I was skeptical at first, but decided to give it a try for a monthand I lost 15 pounds. I was loving it.

Story continues

Optavia is essentially a diet program that ships prepackaged mini-meals and snacks straight to your door. (It costs money, FYI!) It's designed to be low in carbs and calories, and you also eat lean meats and veggies as part of your meals. The meals are called fuelings, and the plan changed my entire perspective on food. I now view foods as fuelings! With Optavia, its convenient and simple to grab and go and not have to worry about what to eat. Overall, I try to eat a lot of veggies and lean protein.

I started to feel healthier, more confident, less bloated, and had more energy on a regular basis. I even sleep better and, all around, dont drag like I used to. My blood sugar levels are balanced and my blood pressure is in a healthy place. This was major for me, considering diabetes and high blood pressure run in my family.

Breakfast: Egg whites with onions, peppers, spinach, and half a cup of oatmeal.

Lunch: Half of a sweet potato with ground turkey.

Dinner: Lean meat and greens.

Snacks: Optavia Decadent Brownie or their Cinnamon Cheesecake Swirl. Their Crisp Bar fuelings are good too. When I am out and about, I make sure to take those with me.

Dessert: I typically save dessert when I go out to dinner every once in a while.

I wanted to start feeling stronger and more fit, so I started going to cycling classes and Zumba (I love to dance!). I created my own Zumba playlist and would dance for cardio for one hour, five days a week. Then I also added in 45 minutes of resistance training for my muscle growth.

At first it was tedious getting into the habit of working out, but I enjoyed the stress relief and sense of accomplishment after I was done. I felt my body was thankful that I took the time to work through weakness!

I changed my mindset and learned to be patient with myself. I had to really understand that time was going to pass regardless, and I had to stop putting hard stop dates on myself. I would feel so disappointed if I didnt meet the deadline I set. So, I changed my way of thinking and started speaking positively on a regular basis. I started telling myself I loved what I saw in the mirror and truly accepted myself.

I made my journey public for others to follow. I decided that I wanted to help women who struggle with the same things, so I became an Optavia health coach myself and developed my Instagram page to invite people on my health journey. This platform is made to encourage, motivate, and empowerand it keeps me accountable too.

I started making the gym a priority. I am working toward my fitness goals because it helps keep me motivated and sane during trying times we are having. It has been a vital part of my journey because I am able to see the differences in myself as well as the differences in those who are watching me. I love being that motivation.

I want women to know it wasnt easy, but it definitely is possible. You always hear that consistency and discipline are key. And this is true, but be patient with yourself and your individual process. The reason so many people fall off of their healthy eating is because they want the results yesterday. Start by taking small steps that lead to long term results.

Drink plenty of water, substitute donuts for fruit bowls, and shift that state of mind from can't to can. I am so glad I went through this journey because my strength was shown when I finally came out of the dark place and was able to smile confidently and say, Yeah, I did that!

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'The Optavia Diet Totally Changed How I Think About My MealsAnd I Lost 55 Pounds' - Yahoo Lifestyle

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Need help with your New Year's Resolution to lose weight? Scientific Studies show that THCV (tetrahydrocannabivarin) can aid appetite control and weight loss.

HONOLULU (PRWEB) January 05, 2021

Rare Cannabinoid Company is helping customers stick to their New Years Resolutions by offering 15% off subscriptions of THCV, CBN, CBC, CBG, 3000mg CBD and full spectrum Rare Hawaiian CBD. Scientific studies find: the stimulating cannabinoid THCV aids appetite control, weight loss and may help people quit smoking and drinking alcohol, CBN helps people fall asleep faster and stay asleep longer, CBC may fight depression by increasing anandamide levels and CBG may reduce pain and inflammation. Rare Cannabinoid Company offers free shipping to all 50 U.S. states and subscriptions can be cancelled at any time.

Rare Cannabinoid Company was the first brand in the world to offer purified THCV for sale as a tincture and THCV CBD blends. Both products are extremely popular as THCV has an uplifting, clear-headed effect and the latest research shows how it works for weight loss and may even help reduce addictive behaviors for those trying to quit smoking or abstain from alcohol or drugs. With more than 40% of Americans classified as clinically obese, weight loss and fitness are among the most-popular New Years Resolutions. Smoking tobacco, being overweight and alcohol use are the three leading preventable causes of death. Knowing this, many people start the new year with healthy goals but quickly fall back into bad habits. Rare Cannabinoid Company says its 15% off subscription plan can give them the boost to stay on track.

Customers can sign up for a Rare Cannabinoid Company Subscribe and Save plan for any product and receive 15% off. They can choose to have new products sent every two weeks, each month, every six weeks or every two months. All orders include free shipping to all 50 U.S. states and can easily be cancelled online at any time without the customer incurring any extra charges or penalties. Cannabinoids work best when taken daily and with a subscription plan customers do not need to worry about running out.

Rare or minor cannabinoids are similar to CBD and THC but each one offers unique mental and physical benefits. Rare Cannabinoid Company details the scientific research behind how THCV may aid weight loss goals below. The brand was recently featured in an article on the world's largest cannabis information website, Leafly, entitled: "Can THCV really curb the munchies?" In addition to THCV, Rare Cannabinoid Company's website also contains articles with links to scientific studies on CBN for sleep, CBC for depression and CBG for pain and inflammation.

What is THCV and how does it work its magic? THCV (tetrahydrocannabivarin) may sound like THC (tetrahydrocannabinol), which is another compound found in hemp and cannabis, but they actually have opposite effects. While THC gets people high and makes them lazy, hungry, and likely to eat everything in sight, THCV is energizing and curbs the munchies. All cannabinoids - CBD, THC, THCV, CBN, CBG, CBC etc. - work with the human endocannabinoid system (ECS). All humans - all vertebrates, in fact - have an ECS. Put simply, it regulates a lot of our mental and physical wellbeing, including appetite, mood and sleep.

THC and THCV have opposite effects on a receptor in our brain called the CB1 receptor. THC turns it on, promoting the release of hunger hormones while THCV turns it off, thereby controlling our appetites. CB1 antagonists (like THCV) have also been found to ease addictions to nicotine, alcohol, opioids and other addictive drugs. A multi-part THCV study on animals showed THCV to be effective at curbing nicotine cravings. Learn about THCV for nicotine addiction here.

"THCV has often been referred to as "skinny pot" or "the sport's car of cannabinoids," but it's wonderful to see so many scientific studies demonstrating how THCV may suppress appetite, causing weight loss," said Jennifer Carlile, Rare Cannabinoid Company Co-Founder and Creative Director.

"New research is emerging daily and we look forward to seeing more studies on THCV's potential uses against addiction too," Carlile said.

For weight loss, THCV works in a similar way to a pharmaceutical anti-obesity drug, Rimonabant, which also blocks the CB1 receptor. Rimonabant was extremely effective at reducing weight and blood glucose levels in obese patients. However, it caused a serious side effect, depression, and was pulled from the market.

Thankfully, THCV does not cause depressive side effects. Experiments on human volunteers explain the differences between Rimonabant and THCV.

Magnetic resonance imaging (MRI) was used to examine peoples neural responses while taking Rimonabant or THCV. The patients taking Rimonabant had a reduced response to rewarding or pleasurable stimuli (tasty chocolate). They also had an increased negative response to unpleasant sights and tastes (moldy strawberries). Scientists believe that blocking the "reward" or "pleasure" response to tasty foods was probably the cause of the patients depression. It not only made them want to eat less chocolate but made it more difficult for them to perceive pleasure, which is a tell-tale symptom of major depression.

Meanwhile, the THCV experiment found that THCV did not harm the patients' reward or pleasure function. It only increased the effects of the unpleasant stimuli. That increase stopped people from eating too much without having a negative effect on their mood.

Other studies show the success of THCV on appetite control, blood glucose levels and diabetes. For example, one scientific study states that THCV alters connections between regions of the brain in a way that THCV could allow greater control over food intake. A separate study on mice concludes that THCV appears more helpful for type 2 diabetes while CBD offers more potential benefits for type 1 diabetes. (People who are obese are up to 80 times more likely to develop type 2 diabetes, whereas type 1 diabetes isn't related to being overweight.)

It's statistics like those that push us to make New Year's Resolutions to lose weight in the first place!

Rare Cannabinoid Company was launched in the first quarter of 2020 in Honolulu, Hawaii. Created by husband-wife duo, Jared Dalgamouni and Jennifer Carlile, it is the sister brand of Hawaiian Choice. Hawaiian Choice is Hawaii's most-popular CBD brand and can be found in more than 175 locations from New York to Tokyo. Both brands welcome wholesale inquiries from brick-and-mortar stores worldwide.

The idea for Rare Cannabinoid Company was spurred by customers' questions about rare cannabinoids and the lack of an easy-to-use, clearly dosed apothecary-style offering of these beneficial compounds. Hawaiian Choice is a luxury, lifestyle brand that incorporates organic and wild gathered Hawaiian fruits, essential oils or honey into all of it premium tinctures, topicals, gummies and pet products. Meanwhile, Rare Cannabinoid Company has a more medicinal approach.

"Rare Cannabinoid Company offers second generation CBD 2.0 products for consumers who want total control over their cannabinoid intake," said Co-Founder and CEO Dalgamouni.

The company's THCV oils are extremely popular, especially as Rare Cannabinoid Company was the first brand in the world to offer purified tinctures of THCV and THCV CBD blends.

Of course, there are also cannabis strains that contain a high amount of THCV. These strains include Dougs Varin, Durban Poison, Tangie and Jack the Ripper. However, a high amount of THCV is still just 1 to 5%. So, those cannabis flowers also contain a whole lot of THC, which will pretty much annihilate any appetite suppressing effects of THCV and probably get you too high to want to work out.

You can see this in an experiment on mice. Those that took pure THCV ate less and lost weight. Those that took THCV in a full spectrum product with THC did not eat less or lose weight. However, when CBD was given to the mice taking THCV plus THC combo, the CBD countered the effect of the THC and those mice proceeded to lose weight. Moral of the story (study)? If you want to lose weight, it may be best to take THCV alone. However, if you consume THC for medical or recreational purposes, you may also want to take CBD to try to counter THC's storm-the-fridge-now effects!

Luckily, Rare Cannabinoid Company offers both purified extracts of THCV alone and THCV CBD blends.

Their purified 500mg THCV oil tincture is naturally flavorless and only contains THCV and organic MCT coconut oil.

The THCV CBD ready blend contains 250mg THCV and 250mg full spectrum Rare Hawaiian CBD in organic MCT coconut oil. It is lightly flavored with organic food grade wild orange and Italian lemon oils.

You can see third-party lab reports for every batch of every product here.

While THCV shows amazing promise for appetite control, weight loss, energy and addiction help, other rare or minor cannabinoids are believed to offer completely different mental and physical benefits.

CBN (cannabinol) may offer greater relaxation than CBD. It has been found to help people fall asleep faster and stay asleep longer. Rare Cannabinoid Company offers CBN for sale here.

Many people are experiencing low moods, especially during the pandemic, with lockdowns and less socializing. CBC (cannabichromene) may help fight depression by raising levels of the "bliss" molecule anandamide. Rare Cannabioid company offers CBC for sale here.

Meanwhile, CBG (cannabigerol) is believed to have antioxidant, anti-inflammatory, neuroprotective and anti-bacterial properties and is being researched for use against myriad afflictions. One can learn about and buy CBG here.

Rare Cannabinoid Company offers all of its rare cannabinoids CBN, CBC, CBG and THCV as 500mg purified extracts and as one-to-one blends with full spectrum Rare Hawaiian CBD.

The apothecary-style line of purified single extracts is intended to be mixed and matched or taken with the brand's full spectrum Rare Hawaiian CBD for the entourage effect.

The health and wellness benefits of CBD (cannabidiol) are well known. Rare Cannabinoid Company offers a really special full spectrum CBD oil that is extracted from hemp grown on the island of Kauai in Hawaii. It is nourished by year-round sunshine, tropical rain and mineral-rich red dirt. It is offered in 500mg and 1000mg options. Both contain organic MCT coconut oil and are lightly flavored with food grade organic Italian lemon and wild orange oils.

For those interested in boosting their CBD intake, Rare Cannabinoid Company also offers a single extract 3000mg CBD. This oil contains a huge amount of CBD -- 3000mg! -- and flavorless organic MCT coconut oil. One dropper-full contains more than the maximum daily dose intended for human consumption. That is why that product comes with a measured glass dropper instead of a spray cap like the other products.

Prices for these exotic, rare cannabinoids start at just $49 and include free U.S. shipping. Sign up for a subscription, receive 15% off and never worry about running out.

Join the Rare Cannabinoid Company newsletter from their homepage for a chance to win $300-worth of products. One winner is announced every month and everyone on the newsletter is entered and re-entered monthly.

Lastly, for a broad spectrum CBD oil, which means full spectrum with THC removed to below lab detectable levels, we suggest you take a look at their sister brand, Hawaiian Choice. All Hawaiian Choice products contain premium broad spectrum Hawaiian CBD.

While theres no magic pill for weight loss, sleep or mood, CBD and rare cannabinoids show great potential in helping people balance their endocannabinoid system and promote multiple health and wellness goals.

Rare Cannabinoid Companys 15% off subscription plan could be the boost that helps people stick to their New Years Resolutions for 2021.

Rare Cannabinoid Company was established in Hawaii, USA, in Q1 2020 and is a pioneer in the "rare" or "minor" cannabinoid industry, offering purified tinctures of THCV, CBN, CBG and CBC as well as blends with full spectrum Hawaiian CBD. All products undergo third-party lab testing with reports online. Products ship daily from Hawaii and Texas.

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Rare Cannabinoid Company Offers 15% Off THCV, CBN, CBC, CBG & CBD Subscriptions To Aid New Year's Resolutions To Lose Weight, Quit...

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Slow weight loss may not sound that appealing to you, but it is the best option. You can certainly boost your weight loss process by following some simple tricks like:

Staying hydrated: Sufficient amount of water intake is important for your body to function properly and shed kilos. It prevents you from overeating, unhealthy munching and boosts your metabolism.

Having a balanced diet: Most people when trying to shed kilo only focus on their protein intake. For weight loss carbs and fat are equally important.

Drinking herbal tea: Green tea or herbal tea have known to boost weight loss. So it is recommended to add them to your diet. Swap your regular cup of coffee and tea with these health-friendly options.

Strength training: Strength training exercises help you burn calories at rest and even build muscles. At least twice in a week perform strength training exercises in your routine.

Excerpt from:
Weight loss: Is it healthy to lose weight fast? | The Times of India - Times of India

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Dear Rachel,

I have had the unfortunate experience of losing weight and then gaining it all back, so I'd love to know if it's better to lose weight fast or slowly to avoid regain. I thought it would be doable to lose weight quite slowly (like two pounds a month) and keep that up, but I have found that it is quite hard to keep up motivation. I have also read that it's more effective to do a more drastic calorie deficit and lose more weight more quickly, but I wanted to know if the experts have more to say on that.

Torn

Dear Torn,

As with most questions on health and fitness, the answer is: it depends. We are all unique and what works for one person won't necessarily work for another.

Generally, fat loss experts tend to champion slow weight loss because it's a lot more sustainable, but as you point out, there can be something really motivating about seeing quick results.

While in an ideal world, your motivation would be intrinsic (eg. performance or health-related) rather than extrinsic (based on aesthetic change), we all know how encouraging it is when you physically see a change in your appearance.

Oh, and while we're on the subject, it's much better to take photos to assess your progress rather than going solely by scale weight, because that can fluctuate massively from day to day and the changes don't necessarily reflect fat loss or gain.

To lose weight, you need to be in an energy deficit ie. consuming less energy than you're expending. Energy is measured in calories (technically kilocalories).

Any diet or eating plan keto, intermittent fasting, carnivore that puts you in a calorie deficit should result in weight loss, but if you can't keep it up, go back to your old eating habits, and regain the weight, that diet did not "work."

A post shared by Alix Turoff MS, RD, CPT (@alixturoff_rd)

People who've lost and regained weight often look back at previous diets through rose-tinted glasses and think they worked, until they quit. But if you're quitting, not just living a lifestyle you enjoy, the diet will never be successful.

When I lost a lot of weight about two years ago, I took my time with it and didn't do anything drastic (after trying many fad diets in the past). I'm pleased to say that now, although there have been minor fluctuations, I've stayed around the same weight and dress size.

Regaining weight you've previously lost can be really demoralizing, but, as I mentioned in a previous column on the matter, you shouldn't beat yourself up. You simply learn from the experience.

To avoid regain, making small tweaks with your diet and eating in a small deficit is generally advisable, and that's what worked for me.

"From a motivation perspective, it could be really exciting to make substantial changes to your eating and watch the scale drop quickly. It might even motivate you to keep going for a few weeks," registered dietitian Alix Turoff told Insider. "But when your plan is very rigid, this motivation typically lasts only a few weeks before you're burnt out and wanting to quit."

Alix Turoff is a registered dietitian. Alix Turoff

Slow dietary tweaks, combined with work to change your mindset, should lead to lasting results.

"When you focus on changing the behaviors that led to gaining (or regaining) the weight in the first place, you'll see the weight come off slower (for the most part) but if you're truly changing your habits and behaviors, you don't have to worry about the inevitable weight gain that comes from doing something drastic that you can only keep up for a short period of time," Turoff said.

Losing weight in a small calorie deficit also means you'll hold on to more muscle while losing fat, which means you actually change your body composition when people say they want to lose weight, what they usually mean is they want to lose fat.

Equally, research suggests that maintaining strength while aging could lead to a three times lower risk of developing a physical impairments.

Despite the above, for some people in certain situations, there can be a case for losing weight quickly with a larger calorie deficit, although only for a brief period.

"If we're talking about someone seriously obese, not someone who has 10-30 pounds to lose, there's a considerable amount of research suggesting that more rapid weight loss in the initial stages, the first one to three months, can be very beneficial, both physically because obviously you can help remove a lot of extra stress on the joints, but more importantly, mentally and emotionally," personal trainer and fat loss coach Jordan Syatt told Insider.

He continued: "More often than not, people who are severely overweight do not believe in their ability to succeed at all. They just don't think it's possible. So for them to lose weight relatively quickly at the beginning is often a way to show them it is possible."

Jordan Syatt is a personal trainer and fat loss coach. Jordan Syatt

Indeed, a study by the University of Florida suggests that the more weight you lose in the first few weeks of a diet, the more you'll lose in the long-run, and the more successful you will be keeping it off.

However, Syatt stresses that if you do start with a large calorie deficit, it's then crucial to transfer into a more sustainable weight loss approach of around 2-6 pounds a month.

Equally, the leaner you get, the slower your progress will need to be in order to be both sustainable and enjoyable.

"If you're relatively lean and you're losing weight too quickly, you're putting yourself at a greater risk of losing muscle mass and developing disordered relationships with food. So the leaner you are the slower it should be," Syatt said, adding that around 2-4 pounds a month is optimal, but this will vary month to month and person to person.

You say you find it hard to stay motivated losing weight at a rate of around two pounds a month, but this actually sounds great two pounds a month should mean you're enjoying your lifestyle, not restricting yourself too severely, and are still losing weight.

The thing about motivation is that people always wait for it to strike before they take action. But the reality is, as I discussed in the very first Working It Out column, the action has to come first, and the motivation will follow.

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For weight loss to be sustainable, ultimately it does need to be slow (even if there's an initial rapid burst for those with lots of weight to lose). And when weight loss is slow, the aesthetic changes you desire will also be slow.

So again, it's really helpful to set yourself some performance-based goals, such as achieving a pull-up, running 5K in under 30 minutes, or drinking eight glasses of water a day.

"When you're focusing on what your body can do, rather than trying to lose weight, often it's easier to stay motivated because you can see progress day after day and week after week," Syatt said.

Wishing you well,

Rachel

As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel atworkingitout@insider.comorfill out this anonymous form. All questions will be published anonymously.

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Is it better to lose weight fast or slowly if you want to stay motivated and avoid regain? - Insider - INSIDER

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A big, juicy hamburger with no bun. Eggs and bacon for breakfast but hold the fruit. These are examples of meals you can eat on the low-carb, high-fat Atkins diet.

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The Atkins diet has some benefits and can be easier to follow than other diets. But that doesnt mean you should load up on steaks and butter every night. Registered dietitian Maxine Smith, RD, LD, explains the benefits and risks of this diet plan.

Cardiologist Robert Atkins created the Atkins diet in the 1960s. He believed that carbohydrates not fat were responsible for health problems and weight gain. As a result, his diet focused on eating plenty of fat, some protein and very few carbs.

The goal of the Atkins diet is to change your metabolism. You burn stored body fat, rather than carbs, for energy, says Smith. And you can do this if you follow the diet closely. But its not for everyone, and there may be health risks involved.

The Atkins diet doesnt limit the amount of fat you can eat. And you wont have to count calories or measure portion sizes.

But you will have to count carbs. Carefully. The Atkins diet severely restricts carbs, especially in the early stages. It uses a tracking method called net carbs, which is the total number of carbs minus its fiber content in grams.

Normally, your body uses carbohydrates as fuel, explains Smith. When you dont eat carbohydrates, your body turns to stored body fat, which the liver breaks down.This process creates ketones, whichthe body can then use for energy.

There are four phases of the Atkins diet, starting with the most restrictive and gradually getting easier. Beginning at phase 1 promotes more weight loss, Smith explains. You can start the diet at a later stage, but you wont lose as much weight.

Other Atkins plans allow 40 or 100 net carbs from the start. They are designed for people who have less weight to lose or want to maintain their current weight.

The Atkins diet has been around for decades, and it has some benefits. This diet works for some people because it:

Although Atkins can help people lose weight, it has some drawbacks. The diet:

If you decide to follow the Atkins diet, take a whole foods approach:

If you have diabetes or any health conditions, talk to your doctor before starting a weight loss plan. Dont try Atkins if youre pregnant, breastfeeding or have kidney disease.

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What Is the Atkins Diet, and Is It Healthy? - Health Essentials from Cleveland Clinic

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Losing weight is simple, but it's not easy. Ultimately, it comes down to being in an energy deficit (taking in less energy ie. fewer calories than you expend), but this needn't be a painful experience.

If the process of losing weight feels like punishment, chances are you'll end up regaining any weight you lose. The secret is to make small tweaks and develop a sustainable way of living that you can effortlessly transition into maintenance.

Two years ago, I began a six-month weight loss phase in which I lost 35 pounds by working on my overeating habits and my relationship with food.Prior to that, I'd tried all sorts of different unsustainable diets, and my weight had yo-yoed massively as a result.

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Since losing the bulk of my weight, I've continued working on my healthy habits, and as a result have stayed the same size, going from around 30% body fat in December 2017 to around 17% at my last scan in September 2020. I'm very happy gaining a little weight by enjoying, say, the holiday period or a vacation, because I know how to slim back down afterward if I want to.

When it comes to losing weight, you're almost definitely going to experience a little hunger, at least at the start as your body adjusts. But it needn't be horrendous.

We're all different, and what works for me may not be what works for you. But I've learned that there are certain hacks that make losing weight easier, which I employ when I want to shed a few pounds while still enjoying my life.

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8 weight loss hacks which helped me reduce my body fat percentage by 13% and maintain it - Insider - INSIDER

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