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INDIANAPOLIS (WISH) With Christmas and Thanksgiving now behind us, some people are already thinking about New Years. Staying healthy and fitness goals could be difficult this year with gym access restricted in the pandemic.

Tim Griffin is a firefighter with the Carmel Fire Department and is also a certified personal trainer who says there are a lot of benefits to bringing a workout outdoors.

The sun and being outside is great for your mood, especially during this pandemic so get outside if you can, said Griffin.

Griffin adds there are ways to make working out in cold weather more enjoyable. He suggests the first step is to layer up before leaving the house.

You want to be warm when you step outside but then you want to be able to take those layers off so you dont over heat, Griffin advises.

He says to start with a bottom layer, the one closest to your skin, and one that has wicking properties so it doesnt stay wet when you stop working out.

He also advises workout overalls so you can remove bulky coats while keeping your chest warm.

Increased metabolism is another unexpected benefit to working out outdoors and while Griffin says you wont burn off all the calories from Christmas dinner, your workout will go longer.

As a first responder, Griffin emphasizes winter workout safety and making sure paths are clear of slick spots and heavy snow. He suggests planning ahead by shoveling snow or salting down pathways as a workout Saturday and then doing your own workout Sunday.

Grab an extra salt bag and youve got a weight to climb stairs or do lunges, Griffin adds.

So while working out in the cold has benefits, what happens when it gets really cold?

If it hits subzero you may want to rethink working out outside and bring it inside that day even with proper layering, said Griffin.

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Winter fitness: How to stay warm and active outdoors - WISHTV.com

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The grand opening of Move with Me Studio in Peters Township was supposed to be Dec. 12.

Two days prior, Gov. Tom Wolf ordered the closing of fitness centers as part of tightened restrictions to curb the spread of COVID-19.

Lindsay Kober will be welcoming clients to her new studio as soon as possible.

I have to keep pivoting, and it really is, like great, said studio owner Lindsay Kober, chock full of irony. But also, Im so lucky. I could be bankrupt from that first time, could be worse now. I could be sick. Thats how I look at it.

Her reference was to her coming close to securing a lease at another location, one for which she would have started paying rent in March. Of course, that was the month when the governor shut down all but essential businesses as precautions against the coronavirus kicked into high gear.

The timing would have been devastating for Kober, who had worked as a trainer at FitHouse, also in Peters Township, until owner Christine Parker decided she was going to close the studio in February.

I was essentially going to take over what she had running, Kober said about the FitHouse clientele.

So I started looking for a place.

When that didnt happen, and while most Pennsylvanians essentially were stuck at home, she decided to go the virtual route for fitness training.

I converted a room in my apartment to a little workout area where I could video myself, she said, and thats when I started something called my Move With Me Home Program.

She continues to lead sessions in that manner while waiting for her studios rescheduled grand opening, which she anticipates taking place in January.

Move With Mes inviting interior

In the meantime, she has moved to Canonsburg to be closer to her former FitHouse clients, all the while preparing for the next opportunity for her own studio. That came in late October, when she learned of space available at 501 Valley Brook Road, in the heart of the McMurray business district.

Everyone was like, Lindsay, it is not the time. We are still in this. Dont do it. Blah, blah, blah, she recalled. It is the perfect location. I cant pass it up.

She offers personal training and boot camp workouts, featuring the types of activities with which anyone who has gone through the rigors of basic training is familiar.

A native of York County, Kober earned a degree in exercise science from Coastal Carolina University, near Myrtle Beach, S.C. She came to the Pittsburgh area to work in corporate wellness for Dicks Sporting Goods.

It wasnt until I found Christine that I knew: This is what I want to do, a small studio, personal training and working one-on-one with people, she said.

One of her main objectives is to change the perception of physical fitness as a chore, something best left avoided at the end of a grueling stretch on the job.

I want people to find that working out is what helps you feel better. Its that mental release. Its that physical well-being, she said. Its not going to make you more tired. Its going to make you feel more energy to get you through your life and to get through days like that.

Lindsay Kober celebrations the installation of the sign for her new Peters Township business.

The rest is here:
When restrictions lift, owner of fitness studio ready to open in Peters Township - Observer-Reporter

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Today at Amazon weve discovered several fitness-related deals priced up to 30% off. Our top pick is the Sunny Health & Fitness Mini Stepper for $39 shipped. Thats $16 off the typical rate there and newly marks the lowest price we have tracked in over a year. With winter weather now in full swing for many of us, getting out for a walk can prove more difficult than usual. Thankfully this affordable stair stepper is here to save the day. It tightens over 20 different core muscles, ensuring you can tackle all sorts of problem areas. Resistance bands are included and attach to the machine, helping you tackle even more muscles during your next workout. Rated 4.4/5 stars. Continue reading to find more fitness deals from $14.

Want to track calories burned and such? If so, check out the fresh deal weve spotted on Fossils always-on Carlyle Smartwatch. Amazon has slashed it to $139, undercutting the previous low there by $40. And for those of you that prefer more traditional timepieces, weve got more discounts priced from $44.

FTC: We use income earning auto affiliate links. More.

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Get ahead of 2021 with Amazon fitness discounts priced from $14 (Up to $211 off) - 9to5Toys

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Many of us will make a New Year's resolution to get fitter in 2021. But going to the gym multiple times a week can be a struggle, and for some, not currently possible. The solution?Enter the Complete Home Gym Giveaway. We are giving one lucky reader a stack of home fitness equipment worth $5,000, including a Peloton Bike. For your chance to win, all you have to do isdonate to charity.

Whether you're an athlete aiming for a PB or simply trying to get in shape, this giveaway has something for you.

The star attraction here is a Peloton Bike+ Basics (Value: $2,495). This cycling machine features a huge built-in screen, allowing you to stream classes from top instructors in the comfort of your home.

Another star name is the Mirror workout system (Value: $1,495). This beautiful device hangs on the wall and provides instant access to over 50 types of live fitness classes. When you're not using, it looks like a timeless mirror on your wall.

You also get Bowflex SelectTech 552 Dumbbells, TRX PRO4 resistance bands, a Theragun Prime massager, and much more.

For your chance to enter, simply donate to Playing For Change Foundation. This non-profit organization helps kids around the world through music education.

Donate $10 todayto get 100 entries. Donate more and you can get two or even three times the entries. Best of luck!

See Deal

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Donate to charity for your chance to win $5,000-worth of home fitness gear - iMore

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Christmas dinner can be a calorific affair and whether it's the chocolates or the cheeseboard, it's easy to pack on a few extra pounds over the holidays.

But don't panic because with a little hard work and perseverance you can easily shed that weight in no time.

Things can get a bit tricky with the pandemic and if you don't feel comfortable enough going to the gym this Dublin fitness trainer has some fantastic tips to keep you looking fabulous and feeling healthier in the New Year without having to step outside your home or garden.

Dun Laoghaire man, Ben Walker, opened Anywhere Fitness right before the pandemic hit.

The fitness service offers personal training at home, online, or local gym for Dubliners.

He told Dublin Live: "Its really catering to anybody. They can come to Anywhere Fitness with their situation could say, Could you train me in the office or outside the back garden?

"If were not in level four or five, Could you train me in my living room? Im too scared to train altogether. Can you train me online?'

"Thats the basis of it now in Ireland."

The 34-year-old, who moved back from Toronto after 10 years, said his aim is to "make fitness more accessible".

Here are some of his top tips to shed that post-holiday weight:

"There would be a lot of people doing Zoom right now because there will be some family members getting together for Christmas, but a lot of people will be doing Zoom social groups for maybe a few drinks and this and that.

"Those same groups who are already getting together for social events should organise fitness classes together. Theyve kind of assembled the same ten or fifteen people together on a Zoom for eating or drinking together.

"Going into the New Year they should try and make that their fitness session.

"Each week, someone could play the role of instructor each week, one person the instructor and the next week someone else the instructor. That way they wont bail on each other."

Ben added: "If thats all a bit complicated then what you can do is assemble that class, then hire an instructor or personal trainer from us and if they want to get ten or fifteen people involved then well make an arrangement with them.

"Its very cost-effective if everyone pitches in. It keeps everybody social, doing the right thing, keeping healthy without going off the rails staying at home."

"I notice as a trainer that lots of people are starting to cancel on me now. They say theyre sick but I know the story the parties are out, the work parties are out.

"I think the way to avoid it is to try to tell people to get up 45 minutes earlier at the moment in the morning because social events are going to come up even if theyre not pencilled in because it can be very spontaneous.

"Tell people to assume they wont be able to do it in the evening so get up 45 minutes earlier and invest in light equipment like mats and fitness bands things you can do a full-body workout with.

"Theyre easy to do and dont cost much since theyre in demand right now. Getting up in the morning at say 6 am or 7 am assuming they wont be able to do it later."

"Another great tip is low-calorie drinks and low-calorie beer. Try to drink one small glass of water between drinks what that does is it helps you to stay sober and wake up on time so you can still do that workout.

"That helps you not to go off the rails, skipping workouts in the morning and having loads of calories in the evening."

"Increase the number of steps you take before the end of the year. Download an app that records how many steps you take on a daily basis. Increase your cardiovascular activity by walking instead of driving and taking public transport.

"This helps to boost your metabolism, burn more calories, and reduces the time getting stuck in the Christmas traffic.

"This can help keep the weight off and save some extra funds before the new year.

"Find different ways to increase your aerobic activity while on the move. Take the stairs instead of the escalator/elevator. If not stuck for time, walk home if doing Christmas shopping."

"End of the year is a better time than any to get physical chores done around the house. Being at home doesn't mean you have to be completely sedentary.

"Try to put 30-45 minutes aside daily to lift clutter that needs to be removed, shovel the garden, rake the leaves, or take part in home renovations.

"This activity is a great form of exercise and helps burn those extra calories we consume daily at the end of the year. It's also a less stressful time to get a lot of these things done before the new year starts again."

You can check out Ben's website for more fitness and exercise tips here.

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Dublin fitness trainer's top tips on how to shed post-holiday weight - Dublin Live

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Experts have revealed what your daily coffee habit is doing to your waistline, and it's bad news for those who drink two lattes every day.

Health experts from the science-based nutrition programEqualution, from Sydney, explained that two small full cream milk coffees every day can quickly add up in terms of calories, and 14 coffees per week is the equivalent 25.5 popping candy elf chocolates.

'What if something you're doing each day without consideration is impacting your results week by week?' their team posted on Instagram.

'Here's the good news: You CAN still have your cake and eat it too and it is possible to incorporate treats you love as part of a balanced diet while losing weight.'

If you're eating well and still not losing weight, the founders said it might be time to look towards 'those little extras' which you can often attribute to 'weight gain or lack of results'.

'The body doesn't recognise food as good or bad; instead it is recognised simply as macronutrients so protein, fats and carbs,' they said.

If you want to lose weight, Equalution said you need to be eating and drinking in a 'calorie deficit'.

'To lose weight, you need to be eating in a calorie deficit (eating less than you're expending energy wise),' they said.

Gallery: 7 Teas That Melt Belly Fat, Say Dietitians (Eat This, Not That!)

'If you want to gain weight, then you need to be in a calorie surplus (eating more than you're expending energy wise).

'If you want to maintain your weight, then you need to be consuming the same energy (calories) as your total daily energy expenditure.'

Thousands who saw the post were quick to say they wereshocked by how quickly coffees can quickly add up in your daily intake.

'Oh my god, this is why I need to stop drinking milk,' one person posted.

'Omg, we have both,' another added.

Previously, Equalution have shared snack warnings about how a day of healthy treats can quickly add up to 5,000 calories.

Sydney founders of science-based nutrition program Equalution Jade Spooner and Amal Wakim recently shared a graph to highlight exactly what seven days of snacking can look like in calories by comparing healthy treats to cheeseburgers.

The pair found the snacks consumed over seven days contain more calories than 16-and-a-half McDonald's cheeseburgers (4,966 calories). A single cheeseburger contains 300 calories.

The graph shows how you can add a further 722 calories to your daily intake just by snacking on a cookie, three tiny Easter egg chocolates, fruit and nut mix, and muesli, along with two cups of coffee with full cream milk.

Other graphs show how one boozy day can quickly contribute to an entire day of eating.

Excerpt from:
What your coffee habit is costing you in calories - msnNOW

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Leg workout: Simple exercises you can do at home

Many people accumulate fat on their legs and in particular, their thighs. Your initial reaction when you notice a bit of extra weight on your thighs might be to go for a run and start squatting - but will this help you lose weight on your thighs?Express.co.ukconsulted the experts to find out how to shed a few pounds from your thighs.

Body fat is totally normal and desirable, but there are things you can do to reduce the amount of it if you dont like it.

Leg fat may be made up of different types of fat cells, including subcutaneous fat cells and intramuscular fat cells.

Subcutaneous fat is extremely common in the thighs and is found right beneath the skin, and intramuscular fat is dispersed within the muscle itself.

So how do you get rid of this subcutaneous thigh fat and tone up your legs?

READ MORE- How to lose weight easily: Can you lose weight without exercise?

First of all, you need to reduce your calorie intake.

You need to be eating less and burning more calories in order for your body to use excess fat as its next energy source.

This will significantly help if you are overweight, but you need to talk to your doctor or dietician before making big changes to your diet.

Another thing that could help is reducing your salt intake.

Doing this will immediately make you feel less bloated and change how your clothes fit you.

Drink as much water as you can to flush out excess salt and fluids that cause bloating.

You should also try adding more electrolytes, which can be found in dark leafy greens, yoghurt, and bananas.

The more electrolytes you have in your body, the less salt your body will retain.

More fibre and protein will aid weight loss, help you feel fuller, and build muscle in your legs.

Once youve sorted out your diet, you should start exercising.

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Aerobic exercise is the key to burning body fat, and you need to do at least 30 minutes a day for five days a week.

Aerobic exercise is any type of cardiovascular conditioning also known as cardio such as walking, swimming, running, or cycling.

Cycling is one of the best aerobic exercises for the legs, whether you invest in a bicycle or sit on an exercise bike at home.

Its perfect for beginners who want to try low-impact cardio, and it also works out your calves, hamstrings, glutes and quadriceps.

If you solely commit to cardio, you may be left with wobbly skin on your legs.

To remedy this, you need to strengthen the muscles in your legs by doing weights or working out on a rowing machine.

Try squats, leg lifts, calf raises, and lunges without a weight to start.

You can then add a resistance band or a weight to make the exercise harder and push yourself.

Try different versions of these basic moves, such as curtsy lunges and goblet squats.

Doing this a few times a week is the best way to achieve thighs of steel.

More:
Leg weight loss: How to lose thigh fat fast - Express

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Although research has cemented BMPR2 mutations as having associations with the development of pulmonary arterial hypertension, the germline mutations are not the only culprit.

Pulmonary arterial hypertension (PAH) is a multifaceted condition, consisting of interactions between estrogens, estrogen metabolites, and BMPR2 signaling, according to new research.

Although research has cemented BMPR2 mutations as having associations with the development of PAH, the germline mutations are not the only culprit, say the researchers, who argue that other, additional genetic and environmental factors play a role. Mutations in several components of the BMPR2 signaling pathway have also been linked to the development of PAH, including ALK1, SMAD8, BMP9, and CAV1.

Despite the strong association between BMPR2 mutations and the development of PAH, and despite the high frequency of BMPR2 mutations in heritable PAH, having a BMPR2 mutation alone is not sufficient; heterozygous carriers of deleterious BMPR2 mutations only have an approximately 20% lifetime risk of disease penetrance, explained the researchers. Decades of investigation have revealed that there are likely multiple genetic and environmental second hits that may be necessary to spur PAH development in the setting of a deleterious BMPR2 mutation.

The intricacies of PAH can be highlighted by the role estrogen and estrogen metabolites play in the condition. For example, some animal models have suggested that the 2 protect against PH in the presence of other provoking factors while human studies have suggested that female predominance actually heightens the risk of PAH. And while females who carry deleterious BMPR2 variants are more likely to develop PAH, they are less likely to have severe disease than men.

However, the researchers argue that the role of estrogen and estrogen metabolites does not paint a full picture of the sex differences in PAH. These differences include those in right ventricular (RV) adaption to chronic pulmonary hypertension, with some research suggests that females might have better RV function than males. According to the researchers, other sex-driven differences, like testosterone and progesterone and nonhormonal sex effects, may contribute to the impact of sex.

Similar to the BMPR2 signaling cascade, essential components of estrogen signaling pathways are expressed in the [endothelial cells], vascular [smooth muscle cells], and fibroblasts responsible for vascular remodeling and the development of PAH, wrote the researchers, noting that estrone, estradiol, and estriol, along with their metabolites signal through estrogen receptors ER and ER and the newly discovered G-protein-coupled receptor.

In their paper, the researchers look at the relationship between estrogen and BMPR2, writing that there have been inclinations that baseline BMPR2 expression and signaling may be reduced in females. They suggest that this deficiency in BMPR2 expression may be that second hit to spur the development of PAH. However, they caveat that the relationship between estrogen and BMPR2 is complex and may be dependent on several factors, such as age, menopausal status, cell type studied, and dose responses and time courses.

Reference

Cirulis MM, Dodson MW, Brown LM, Brown SM, Lahm T, Elliot G. At the X-roads of sex and genetics in pulmonary arterial hypertension. Genes (Basel). Published online November 20, 2020. doi:10.3390/genes11111371

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Sex, Genetics, and the Relationship Between the Two in Pulmonary Arterial Hypertension - AJMC.com Managed Markets Network

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His new book, Feel Great Lose Weight, which is serialised all this week in The Telegraph, sets out to unpick these complexities. He breaks things down into five sections: what, why, when, how and where we eat, how to eat well, why our emotions cause us to overeat, why timing of meals is crucial, the importance of eating mindfully, and finally, how our environment is partly to blame for rising obesity.

On that subject, early on in the book Chatterjee announces it a blame-free zone. He cites an example during our interview, thats also in the book, about a female patient who came to see him who was very overweight and struggling to lose it. When her story unravelled, it transpired she had been a victim of domestic violence and after her relationship ended, she had gained a lot of weight. During therapy she admitted that she (wrongly) believed being overweight was in some way a protective measure to stop anybody from falling in love with her. Staying overweight, she reasoned, kept her safe.

You dont often read about domestic violence in a diet book, but thats why I believe this is so much more than a diet book, says Chatterjee. As a GP I know first hand how complicated weight can be, how far it stretches back into our childhood, how its interwoven with other issues. You cant judge somebody for being overweight, or assume theyre lazy. For somebody like my patient, its a reaction to domestic abuse.

For others its less extreme. It could be that they get home from work at 8pm from a high-stress job and are too wrung out to cook, or theyre lonely and eat ice-cream to find joy. For many, eating isnt so much about willpower as it is about self-worth or stress levels.

"Im a GP and Ive got the number one health podcast in the UK, but even I had a problem with sugar during lockdown because I was so stressed out. I knew it wasnt good for me. But what and why we eat often goes deeper than that. If youre stressed, hormonal changes take place in your body that cause you to crave certain foods. People arent weak-willed; theyre struggling.

Yet despite the sympathetic approach of the book, when he announced on Instagram he was writing a new book, this time about weight loss (as well as Feel Better in Five, he has also written two best-selling books on stress), he had what he calls a bit of push back from some of his 220,000 followers.

They hadnt read the book because it wasnt out yet, but some of the messages I received said things like: I cant believe youre putting out a diet book and I thought you were better than this Dr Chatterjee. It didnt feel great if Im honest. So I stepped back, did a bit of self-reflection, and tried to understand why they felt that way.

The answer, he thinks, is the fact terms like weight and diet have become emotive subjects in recent years. On Instagram, body positivity encourages people to love their bodies no matter their size. But Chatterjee feels this reaction misses the point of his book. For a start, its not a diet book, at least not in the conventional sense. There is no plan to follow. There is no talk of dropping dress sizes.

But given the link between obesity and Covid, not to mention the other illnesses that being overweight raises the risk of, from heart disease to cancer, Chatterjee thinks a conversation about weight is valid and much needed. He cites Englands former chief medical officer, Professor Dame Sally Davies, who recently claimed thousands of Covid deaths could have been avoided if ministers had tackled the UKs rising obesity crisis.

This is something we need to talk about, albeit in a kind and supportive way, says Chatterjee. Im a generalist Im a GP so Ive always taken a 360-degree approach to health. From working in a surgery, Ive realised that people arent weak-willed or greedy, but they need help to find a sustainable approach to losing weight that suits their lifestyle. Thats the key. You cant tell somebody who is lonely to eat less sugar, and you cant tell somebody who works 14-hour days to spend an hour cooking every night.

On the subject of cooking, Chatterjee makes a refreshing call in his book for people to be more accepting of simple, straightforward meals rather than the elaborate and beautifully displayed ones we see on cookery shows and posted on Instagram: Countries with the lowest obesity rates often eat bland and repetitive foods. Im not saying you cant enjoy delicious, flavoursome foods. But neither do I think you should strive to make every meal mind-blowingly tasty. Food has become a status symbol. Theres a place for that type of food, but it makes things harder because it teaches our taste buds to seek out blissy foods [his term for processed, high fat, sugar and salt foods, which are irresistible to the human brain].

Of exercise, he says it shouldnt be a part of the weight loss equation. Movement should never be associated with burning off calories. Its simply a way to make you feel more alive, more energetic, to help you sleep better and strengthen your joints and muscles. Those are the reasons we should move every day, not to burn calories.

His book explores how our environments have changed in the last 40 years and how that has contributed to rising obesity levels: The Eighties changed everything in terms of food and weight, and it was when the [obesity] curve started going up. Humans didnt suddenly become lazy and gluttonous back then, but rather food manufacturers started making cheap, energy-dense processed food available wherever we looked, snacking became normal and our jobs became more sedentary.

We didnt change, the world around us did. But dont despair, because theres plenty you can do about it.

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Dr Rangan Chatterjee: Why diets dont work and how to lose weight without them - The Telegraph

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The real challenge (and victory) in weight loss is maintaining that slim waist after you've shed those extra pounds. Weight cycling, commonly known as yo-yo-dieting, is a frequent problem of many people who lose substantial pounds. A study in the journal Obesity, which followed 14 contestants from The Biggest Loser for six years after the 2009 season, found that 13 of the former contestants regained weight after the competition ended. And four contestants actually weighed more than did when they first joined the show. The researchers who conducted the study say after someone loses weight, the body reacts with a potentially handicapping combination: a stronger appetite and slowing metabolism. So how do you fight back?

Put these 10 simple strategies into play to control hunger, rev up your metabolism, and avoid pound creep from gradual increases in calorie consumption. And while you're at it, try out these 15 Underrated Weight Loss Tips That Actually Work.

If you've recently shed a ton of weight, you should absolutely celebrate your successwith a tall glass of water! Just kidding. Go ahead and treat yourself. You deserve it. However, if your celebrations involve many consecutive happy hours or big portions of your favorite, fat- and sugar-laden chocolate cakes, odds are, you'll see the weight creep back onto you before you know it. Remind yourself of this sobering stat before you open a bottle of wine: alcohol can decrease your body's fat-burning ability by up to 73%!

Here's a smarter way to celebrate: reward yourself with something you can't put in your mouth. Leah Kaufman, MS, RD, CDN, a New York City-based Registered Dietitian, suggests making a concerted effort to not use food as a reward. "I suggest using things like manicures and SoulCycle classes as a reward for all the hard work," she says. When you eat junk food during times of emotional eating, it "will only lead to unhealthy yo-yo dieting."

The most important concept to keep in mind after you've lost significant pounds is "metabolic adaptation."

During weight loss, your body's metabolism naturally slows down calorie burn on a daily basis to hang onto fat. In addition, your levels of leptin, the satiety hormone that tells your body when you've had your fill, actually drop after weight loss, so you may feel hungry. The key to avoiding going back to eating the same number of calories you did before you lost weight is to double down on your awareness of calorie content and size of meals. Do that by keeping a daily food diary for at least a week after you've reached your weight-loss goal. Studies show that being more mindful of what you eat (and how many calories they contain) will help you to make healthier food choices and reduce snacking on calorie-dense processed foods. Such a casual accounting will also turn the spotlight on how much (or little) fiber you are getting in your diet. A high-fiber diet, primarily from beans, legumes, fruits, and vegetables is critical to maintaining weight loss.

Most people who've reached their goal weight stop stepping on the scale. That's a mistake. Although the number on the scale isn't the only way to judge your continued success, research shows that those who avoid the ritual tend to pack on more weight than those who don't. Why? The scale keeps you mindful of your diet, and it will quickly tip you off to weight regain. There's no need to be a slave to your scale; checking in once a week should do the trick. And here's a tip: Since weight naturally fluctuates throughout the week, researchers say that Wednesday weigh-ins are the most accurate.

These enticing frozen options are marketed as nutritious and convenient, so we can't say we blame you for grabbing one off the shelf. But many of them are healthy-eating, pound-dropping enemies in disguise. Just because they're touted as portion-controlled and low calorie, doesn't mean you should stock up. Like most ultra-processed foods, many frozen entres from diet programs pack a surprising amount of health-harming sugar7 grams or more, plus inflammation-causing, processed additives. And as often as possible, make your meals at home from scratch. Doing so can help you banish these added sugars as well as to cut calorie consumption by an average of 200 calories a day, according to Johns Hopkins researchers.

After hitting your goal weight, some regimented dietary habits are bound to fall by the wayside. And, if eating adequate amounts of protein is one of them, it may be the reason the weight is starting to sneak back on. While getting enough of the nutrient can keep your muscle from breaking down, not getting enough can slow your metabolic rate. Just maintaining muscle mass helps to burn calories faster, so your body will then torch unwanted fat. Without muscle, you'll be more susceptible to unwanted weight gain.

Protein intake differs by the individual. However, for many people, consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to help maintain your weight loss. For a 130-pound person, that would equal between 46 and 58 grams of protein. Good sources of the nutrient include low-fat dairy, beans, grilled chicken, fish, lean cuts of beef, pork, grains or nuts, and quinoa.

It may have worked to drop water weight and melt away the pounds at first, but completely slashing your carbohydrate intake will leave you with some not-so-pleasant side effects that can make it hard to go about your daily routine. Your body will start to exhibit signs of exhaustion, irritability, and lethargyall emotions, which have also been connected with overeating.

"Carbs are essential [in our daily lives] as our brain and [central nervous system] require them continuously to work properly," says trainer and RD, Tim McComsey. Restricting carbs completely will cause any newly-added, fat-burning muscle mass to be metabolized for energy, rather than carbs. As long as you keep carbs to a reasonable percentage of your daily calories, and choose the right ones, these starches don't have to hit the curb.

While working out is critical for maintaining your metabolism, if you haven't switched up your workout routine recently, your body's main calorie-torching mechanism may have idled down to slow-burn. Wake up your metabolic rate by shocking your muscles, suggests Sean M. Wells, personal trainer and author of Double-Crossed: A Review of the Most Extreme Exercise Program.

"If you've been doing the same workout for the past few months, your body isn't being challenged anymore, meaning it's not burning as many calories as it otherwise could," he explains. If you normally ride a bike for exercise, try running or tennis to give your metabolism a kick. Can't bear to leave your stationary bike? Look for an intense spin class or challenge yourself by changing up your typical route. Work in some steep, long hill climbs to increase resistance.

Antidepressants, birth control pills, beta-blockers, anti-seizure and migraine meds, steroids, and rheumatoid arthritis treatments can all affect appetite, metabolism, and weight. Never stop taking a prescription drug on your own. If you believe a drug is causing your weight gain, inform your doctor; he or she may adjust the medication or suggest an alternative.

Inadequate sleep can slow your metabolism and pile on the pounds. In a study, researchers analyzed more than 500 participants' weekday sleep diaries and found that losing a mere 30 minutes of shut-eye increased their risk of obesity by 17%! Even mild sleep deprivation causes ghrelinthe hunger-stimulating hormoneto go into overdrive while simultaneously reducing levels of leptinthe hormone that suppresses appetite. In turn, this stimulates hunger even when you're full which can lead to overeating and weight gain.

The National Sleep Foundation suggests logging seven or eight hours of quality sleep each night. If you want to get back to your more slender self, try going to bed 15 minutes earlier than usual. See how you feel in the morning. Continue adjusting your bedtime until you awake without an alarm clock assist and feel refreshed and well-rested.

Here's an easy way to combat the metabolism slow down that often comes after weight loss: Drink green tea, a natural metabolism booster rocket. In a study, participants who added a daily habit of drinking 4 to 5 cups of green tea to their 25-minute workout routine lost an average of two more pounds and more belly fat than the non-tea drinkers. How does it work? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy, which will help rev up your metabolism. And if you're looking for more, here's how you can harness the power of tea to lose weight.

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10 Best Ways To Keep Belly Fat Off for Good, Say Experts - Eat This, Not That

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