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When you are trying to lose weight, it can be incredibly daunting to figure out the hows and what-ifs of your fitness journey. When 34-year-old Shreya Somaiya Ganatra (a self-confessed foodie) realised that she needed to lose weight, instead of taking the traditional route of sweating it out at the gym, she decided to tweak her diet to make it healthier, while retaining the taste. Name: Shreya Somaiya GanatraOccupation: HomemakerAge: 34 years Height: 4 Feet 11 inchesCity: Dubai

Highest weight recorded: 65 KgsWeight lost: 15 Kgs

Duration it took me to lose weight: Around 4 monthsThe turning point: There was a point in my life where I knew that I needed to do something for my health, but I was not serious enough. However, I slowly piled on kilos and realised that my weight had touched 65 kilos. At that point, my BMI was also 29. I was not able to wear my favourite clothes because of the growing weight and I felt lethargic and bloated. I decided to do something about my weight, even though I wasnt a huge fan of exercising (or even walking) and was a big foodie. The day I decided to lose weight and get healthy, there was no looking back. It was been five months since then and I have lost approximately 15 kilos. My breakfast: Since I love cooking healthier variants of the regular dishes, for my first meal of the day, I choose between masala oats, quinoa and daliya (cooked in one tablespoon of desi ghee with moong dal and lots of vegetables), cereals (a mixture of whole-grain flakes such as oats, wheat, rye, barley, rice, and sunflower seeds without any form of sugar) and milk with almonds.

My lunch: For lunch, I used to choose anything from boiled chickpeas salad, rajma with lettuce, zucchini and cucumber, multigrain roti with vegetable curry made in ghee and lastly, watermelon, carrot and beetroot smoothie. My dinner: I choose from tomato moong dal soup, veg biryani, khichdi (with more dal), jawar and ragi roti with vegetables, green leafy vegetables, and paneer curry made in ghee.

Pre-workout meal: Since the only workout I do is going for a walk, I drink a glass of warm water after waking up and before going for a walk.

Post-workout meal: I have my breakfast after walking for 30 minutes. I indulge in: I never eliminated outside food completely, but I was very careful while choosing what to eat. I usually indulged in dosa with chatni and sambhar without oil or ghee. I also used to take a bite of vada pav from my husband's portion and half-plate Pani puri to satisfy my taste buds.

My workout: I make it a point to walk for at least 30 minutes every day, no matter what happens.

Low-calorie recipes I swear by: Laddu made from ragi flour, ghee and dates, chaat made from roasted makhana (lotus seeds) and yoghurt with spices and date chutney and pancakes made from oats and moong dal.

Fitness secrets I unveiled: I realised that the first thing you need to do is understand your body type and then only you will be able to stay fit and healthy. Here are some of the fitness secrets that I revealed:

1 I have made it a point to stop eating after I feel full, no matter how tasty the dish is.

2 - It is important to determine a balanced diet for yourself which fulfils all your requirements of protein, fibre, vitamins, essential fats and carbohydrates.

3 - Portion control is a must.

4 - Dinner should be light so that its easy to digest because your metabolism is slowest during the night.

5 - Consistency is the key. Whatever plan you come up with, its important to follow it through till you reach your goal.

6 - In addition to a diet plan, you also need to include physical activity in your routine to increase your calorie output. In my case, I make sure to walk for atleast 30 minutes every day. How do I stay motivated? Some of the gradual changes like witnessing the numbers on the weighing scale going down, experiencing the change in the shape of my body and not feeling bloated and lethargic anymore were enough to keep me motivated. How do you ensure you dont lose focus? After truly understanding the importance of being healthy, my focus remained unwavering. I did a lot of research and came up with healthier and equally tasty versions of the common dishes we eat every day so I never felt that I was compromising on taste, which helped me to stay focussed. Whats the most difficult part of being overweight? I used to feel really bloated and lethargic when I was overweight. Also, I wasnt able to wear some of my favourite outfits because of my weight and it was not exactly the best feeling in the world. What shape do you see yourself 10 years down the line? I want to stay as fit and healthy as I am today. I also want to change peoples perception of diet food. We need to understand that diet food can be tasty and healthy at the same time. I also see myself creating healthy versions of different delicious cuisines and motivating others in their weight loss journey.What are the lifestyle changes you made? Its been 5 months now but my weight is now constant as I havent gained back any kilos. Whenever I have my meals, I observe the feeling of fullness and listen to my body. I made the following changes in my kitchen when I started my fitness journey.

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Weight loss story: I lost 15 kilos by changing my diet and walking for 30 minutes every day! - Times of India

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As Americans increasingly struggle with their weight, the number and range of weight-loss products and diets in the market have

As Americans increasingly struggle with their weight, the number and range of weight-loss products and diets in the market have only grown. Today, according to the Centers for Disease Control and Prevention, more than 70% of Americans are overweight or obese. And apparently, we know it. As of 2019, the weight-loss market totaled a whopping $72 billion in the U.S.

A portion of this market share belongs to commercial diet plans that enroll members or subscribers into programs or plans that are designed to educate them on the principles of healthy eating and weight loss that the company has developed. They typically include counseling and one-on-one support , and sometimes they sell supplements or food items to further support weight-loss goals.

A relatively recent entry into this niche of the diet industry is GOLO, the Newark, Delaware-based company founded in 2009 that offers a metabolic plan and supplements that are intended to help you lose weight. Its an acronym for GoLose Weight, GoLook Great, GoLove Life. GOLO reports that 500,000 people have used the diet.

Jennifer Brooks, president of GOLO, says GOLOs Metabolic Plan is based on eating real, whole foods while avoiding processed and packaged foods. Its not a conventional diet but rather a healthy eating plan.

Elena Gagliardi, clinical nutrition services manager in the ambulatory nutrition services department at Santa Clara Valley Medical Center in San Jose, California, says the diet is designed to help people who are overweight or obese obtain a balance of nutrients from conventional foods, eat defined portioned meals leading to gradual weight loss and participate in a low to moderate level of daily exercise.

The plan includes directions on how to put together meals to support sustainable weight loss, and Brooks says one of its best aspects is that nothing is off limits all the time. You can still enjoy a birthday dinner or night out and not ruin your progress. And, if you feel you over-indulged, you can get right back on track.

[See: The 10 Best Diets for Healthy Eating.]

Foods on the GOLO Diet

GOLO emphasizes eating real, whole foods, and Brooks notes that you dont have to look for unusual ingredients or things youve never heard of to follow GOLO.

Recommended foods include:

Proteins such as chicken, beef and fish.

Grains such as bread, pasta, rice, potatoes and oatmeal.

All vegetables.

All fruits.

Dairy products such as milk, cheese and butter.

Nuts.

We dont tell you specific things that you have to eat, but simply give you a guideline to follow, Brooks explains. The diet does recommend limiting your portions and keeping total daily calories to less than 1,800. Since you choose the foods you eat, you can personalize the plan to your own individual tastes and preferences, and no food is strictly forbidden. We find that this significantly increases the chances of customer success as it puts them in control.

Correcting Insulin Resistance

One of the key factors that sets GOLO apart from other commercial diet plans is its premise that individuals who struggle with weight loss do so because of hormone imbalances, says Matthew Black, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus. The idea is that these hormone imbalances will eventually damage your metabolism, further preventing you from being able to lose weight.

GOLO specifically targets the hormone insulin, with an eye to correcting insulin resistance, a condition in which your bodys cells do not respond to insulin as efficiently as they should, and can serve as a precursor to Type 2 diabetes, Black explains, a condition known as prediabetes.

GOLO claims these hormone imbalances, including insulin resistance, can be fixed with proper diet, activity and by taking GOLOs proprietary supplement called Release. Insulin resistance typically doesnt cause any noticeable symptoms, and you would need to be evaluated by your primary care provider in order to be properly diagnosed, Black adds. Plus, Gagliardi notes that the insulin hypothesis is not consistently supported by research.

Nevertheless, GOLOs aim, Brooks says, is to help people lose weight in a healthy, sustainable and realistic way and not be reliant on the diet industry. We offer a healthy eating plan based on sound nutrition, an all-natural supplement that is meant to be phased out as the user loses weight, free support and coaching, and discounts to our customers for re-orders for other GOLO products. We want everyone to be able to reach their goals and never have to diet again.

[See: The Best Diets to Prevent and Manage Diabetes.]

Leveraging a Supplement for Faster Weight Loss

A signature aspect of the GOLO plan is its proprietary supplement called Release. Adding Release, our all-natural supplement, helps you to lose weight faster, Brooks says, adding that we know this because we tested it in a double-blind placebo trial.

That trial compared the weight loss outcomes of a group of dieters following GOLOs Metabolic Plan alone to a second cohort using the metabolic plan plus the Release supplement. Both groups did lose weight, but the group that took Release lost 79% more weight and 209% more inches around their waists than the placebo group during the same period of time.

The Release supplement contains a patented formulation containing seven natural plant-based ingredients and three minerals zinc, magnesium and chromium. Black says these minerals have demonstrated potential effects on improving insulin resistance, but studies are limited.

The supplement also contains a number of plant extracts that are considered generally safe and have shown some effectiveness for improving metabolic processes in studies, including:

Banaba leaf extract.

Rhodiola rosea.

Berberine.

Salacia reticulata extract.

Gardenia jasminoides fruit extract.

Apple polyphenol fruit extract.

Myo-inositol.

With regard to the efficacy of the supplement, Black notes that the company only provides highlights of the studies that were conducted. GOLO doesnt divulge all the details of these studies, other than quoting random statistics when compared to placebo. As with any research study, its important to know all of the data, rather than trying to make conclusions based on favorable highlights. The studies were not published in a peer-reviewed journal and Gagliardi adds that since the author was funded by the GOLO company, theres a conflict of interest and therefore the results are questionable.

In addition, Black says that generally speaking, using supplements isnt typically recommended for weight loss, nor should supplements be used to treat insulin resistance, especially without guidance from a health care practitioner. He notes that its possible to reverse insulin resistance just by decreasing your caloric intake, losing weight and increasing physical activity.

Gagliardi agrees that the supplement might not be necessary. The diet alone is a positive shift in eating, such as eliminating processed foods, adding whole fresh foods, adding filling, fibrous foods, and portion and calorie control. The diet, coupled with exercise, should propel you towards weight loss, hormone regulation and improved insulin sensitivity without any need for pricey supplements.

Beyond simple need, Black cautions about taking supplements for any condition, especially those containing proprietary blends because the FDA does not regulate them as long as ingredients fall into the GRAS (generally recognized as safe) category. Many supplements on the market today arent backed by sufficient research.

Because they arent regulated, some supplements may not contain the amount of a specific ingredient thats listed on the label or contain something else entirely. That can be a problem if the supplement interacts negatively with another supplement or medication the dieter is already taking.

Gagliardi also says that while the companys website states there are over 100 published independent experimental studies supporting the safety and efficacy of the ingredients in Release, keep in mind that they are referring to testimonials, not actual peer-reviewed studies.

GOLO maintains that its Release product does not interact with any medications, does not contain caffeine and is entirely safe and effective.

How Much Does it Cost?

There are a few different options to choose from if youre looking to get started with GOLO. All come with the GOLO for Life Plan, which shows you how you can optimize gut health, digestion and restore your metabolism with food, and access to an online support site that provides meal plans, health assessments and support from GOLO coaches. You also get the Overcoming Diet Obstacles booklet, which includes weight loss tips and tricks. All orders ship free and the company offers a 60-day money -back guarantee.

Plan options cost:

$49.95 for the GOLO for Life Plan with one bottle of Release supplements (90 pills). This supply lasts 30 to 60 days and is intended for weight loss of 10 to 20 pounds.

$79.90 for the GOLO for Life Plan with two bottles of Release supplements (180 pills). This supply lasts 60 to 90 days and is intended for weight loss of 21 to 40 pounds.

$99.90 for the GOLO for Life Plan with three bottles of Release supplements (270 pills). This supply lasts 90 to 150 days and is intended for weight loss of 41 to 60 pounds.

In addition to the pills and the diet plan, you also have to factor in the cost of food, which youll be purchasing on your own. GOLO emphasizes inclusion of whole, affordable foods like butter, eggs whole milk and cheese, meats, fruits, vegetables and grains, including bread and pasta.

[See: 15 Best Weight-Loss Diets at a Glance.]

Does It Work?

Testimonials on the companys website show several people whove had great success with GOLO, losing more than 100 pounds in a year or 20 or 30 pounds in a few months. The amounts and rate of weight loss advertised are in line with other commercial weight loss programs such as Jenny Craig and Nutrisystem.

Brooks says the plan is very effective, touting a 98.4% customer satisfaction rate. Studies were conducted between 2009 and 2018, with consistent results observed across the studies. Study participants not only lost weight and inches but improved health risk markers.

From her perspective, looking at the principles of the diet in terms of what to eat and how much, Gagliardi says, its a good one. Its a relatively simple concept, appears easy to follow and incorporates a wide variety of nutrient-rich foods while eliminating processed foods. While their meal plan might encourage whole foods, you would still just be following a calorie-restricted plan that wont help you make long-term behavior changes.

Black notes that the principles of the plan are the same proven strategies as recommended for any healthy diet consuming fewer calories, eliminating processed foods and exercising more. The GOLO plan promotes keeping daily calorie intakes to between 1,300 and 1,800 calories. Because most adults are recommended to consume about 2,000 calories daily to maintain weight, a 200 to 700 calorie per day deficit should result in weight loss for most people.

Avoiding calorie-dense and nutrient-limited processed foods, as the GOLO plan does, can also promote weight loss. GOLO encourages increasing physical activity too, which Black says can help support overall health.

As for the supplement, Black says you may not need it. The reversal of insulin resistance typically results as a by-product of weight loss, healthy diet and physical activity. Since these are requirements of GOLOs plan, it would be difficult to conclude the effectiveness of the Release supplement specifically in terms of its effect on insulin resistance.

Plus, the Release supplement, which GOLO insists is a vital part of its weight-loss plan, appears to lack independent, peer-reviewed research and is costly, so you may want to consider this before making the expense, Black adds. The hard truth is, if you continue to consume too many calories and live a sedentary lifestyle, then you probably are still looking for a magic pill solution to weight loss.

Gagliardi recommends being wary of supplements that say proprietary blend. Never take a supplement from a company that does not disclose its level of ingredients. It may not be standardized and you may get a vastly different amount from one bottle to the next, or none at all. Also if you are on certain medications, this supplement may interact, so be sure to speak with your doctor before starting this or any other weight-loss plan.

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What Is the GOLO Diet? originally appeared on usnews.com

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What Is the GOLO Diet? - WTOP

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Doctor Mike has tried out all kinds of popular diets and nutrition plans on his YouTube channel, including going keto and adopting a plant-based diet. For his newest video, he decided to do a deep dive into all of the advice that's out there regarding the best, fastest or most effective ways to lose weight, and subjected these pearls of wisdom to fact-checking. Here are his responses to some of the most erroneous and outrageous claims.

"Caffeine is a stimulant, so it could potentially boost your metabolism," says Mike, acknowledging that black coffee specifically doesn't have excess calories from sugar, cream etc. Additionally, black coffee can be consumed while intermittent fasting. "You're still going to be getting those same benefits, with a little stimulation."

"If you want to hang a mirror in front of your dining table because of decor, please go right ahead," says Mike. "If you're doing it so you'll hate yourself while you're eating, no!"

"I like this tip, I think it's a fairly benign tip," says Mike, who has identified portion size as a recurring problem in the eating habits of his overweight patients. A smaller plate immediately helps to reduce that amount of food, and he agrees that there is a psychological component to seeing a clean plate and feeling full. "

"I am hesitant to recommend this one," says Mike. "I feel like you can find nutrient-rich protein sources like salmon and tuna, and in addition to the protein, you're also going to get a lot other nutrients that aren't in protein powder, like omega 3 fatty acids."

Mike amends this advice slightly to "chew thoroughly", but sees the value in not eating too quickly, and giving the body time to react to your food intake. "It's really about eating to the point where you're satiated," he says.

The theory here is that the catechins in green tea work in concert with caffeine to burn fat. However, Mike warns, "It's not going to be a magical effect that you see here."

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"You can lose weight without necessarily ever feeling hungry and suffering with it," says Mike, who recommends intuitive eating, where you only eat to the point that you feel satiated, but not overly full. "That way, you're not overeating calories, you're not having these tremendous portions, and you don't have to starve yourself."

"This one has been pretty much debunked by modern science," says Mike.

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Watch Doctor Mike Fact-Check the Most Popular Weight Loss Tips on the Internet - Men's Health

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Subsidies for healthy food, plain packaging for unhealthy food, and more research into meat alternatives could help the UK's obesity crisis, according to a new report.

The report - Turning The Tables - by social policy think-tank Demos, found that too many people face "significant barriers to eating healthy diets".

It estimated that, before lockdown, 20 million people could not afford healthy food and 19 million people struggle to find healthy food in stores near their homes.

Rose Lasko-Skinner, one of Demos's lead researchers, said: "Ultimately that means people are going in to a shop and really struggling to come out with something that is both healthy and affordable."

The report recommended:

The government has estimated that two-thirds of UK adults are above a healthy weight, with 36% overweight and 28% obese. One in three children aged 10 and 11 are overweight or obese, and children living with obesity are five times more likely to become obese adults.

It is estimated that overweight and obesity-related conditions cost the NHS more than 6bn each year and there were nearly 900,000 obesity-related hospital admissions in 2018/19, with obesity a risk factor for chronic diseases including type 2 diabetes, some cancers, liver and respiratory disease.

A government spokesperson said: "We recently launched a world-leading obesity strategy to make the healthy choice the easy choice for families and help reduce obesity rates. It builds on existing progress, including the voluntary sugar reduction programme and wider reformulation programme with industry which resulted in a 2.9% reduction in average sugar across retail products in its first two years.

"Our Healthy Start scheme already supports pregnant women and young children from lower income families to access free fruit, vegetables, milk and vitamins to support a healthy lifestyle."

Zoe McIntyre, project manager for the Food Foundation's Right2Food campaign, said: "We've seen some really important government announcements recently, for example a new obesity strategy in July around making healthy food more affordable, which is a great start.

"But for some low-income families, healthy food still remains unaffordable. At the same time, during COVID-19 we've seen the spotlight on poor diets and how they're really affecting the nation. And these are issues that need to be addressed immediately."

Last month, the government launched its "Better Health" campaign, offering advice to 35 million people on how to lose weight and keep it off, supported by a 12-week plan, which will be seen as an attempt to put the country on a diet.

Other measures in the government's anti-obesity crackdown are expected to include:

See the article here:
Meat alternatives and food subsidies could help 'millions of people lose weight' - Sky News

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MOST people love tucking into their favourite food, whether it's a hearty roast dinner or a chocolate treat.

But some of us turn to these foods more often when we need comforting - and experts say stress eating is a sure-fire way to pile on the pounds.

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Speaking to The Sun, dietician Jane Clarke says many people tend to reach for unhealthy meals and snacks when they are feeling down.

"If youre an emotional eater, you may find yourself eating to deal with uncomfortable emotions or craving sweets or unhealthy snacks when your stress levels are high.

"Stress eating is a common coping mechanism when dealing with pressure, but it's far from a healthy way to handle stress," she said.

This is while Emma Bullock-Lynch, food science and nutrition specialist at Human Food said it's important to recognise food cravings.

Jane, who is the founder of Nourish by Jane Clark, revealed her top tips for resisting the urge to comfort eat and developing healthier eating habits.

Jane said it's important to give yourself permission to have a proper snack.

"Rather than nibbling on various treats throughout the day, the trick is to decide what snack you want, then put the rest away before you start eating.

"If you opt for a sweet treat, try to have a little protein alongside it to stop the classic sugar high then crash, which will make you feel worse."

Jane suggested sweet dried fruit with a few nuts, or a chopped apple with some full-fat Greek yoghurt as ideal snack that will help you feel fuller for longer.

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Emma added: "Research suggests that higher levels of cortisol and insulin are strongly associated with overeating during stressful periods and typically enhance cravings for foods that are high in fat and sugar"

Having helpful snacks on hand is a good way to make sure these levels don't spike and stay on an even keel.

If you're on the go Emma suggested snacking on bars that are slightly-sweet have a wholefood taste and high micronutrient profile.

She said foods like this won't contribute to exaggerated cravings.

There are so many apps available now for you to log your daily calorie intake on and Jane says that keeping a diary - particularly when you are stressed could help you understand what triggers you.

"Sometimes the strongest food cravings hit when you're at your weakest point emotionally, so you will soon spot patterns that reveal the connection between your mood and food and become more aware of why youre mindlessly reaching for snacks.

"Additionally, you could try jotting down what you eat right before you eat it, specifying whether your hunger is physical or emotional."

She said if you have already eaten and your stomach isn't rumbling then you should rethink your decision to eat unnecessarily.

Drinking on an empty stomach can go straight to your head and make you feel even more anxious after the initial euphoria of relaxation wears off.

Alcohol also means you are more likely to eat sweet or salty snack foods, which can often affect your quality of sleep and leave you feeling worse for wear the next day.

Jane says you should aim to eat a nutritious and filling meal before drinking alcohol which includes protein, healthy fats and veggies.

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Jane said herbal teas are great for kicking sugar cravings as they are naturally sweet and delicious.

"Choose a favourite mug to make a relaxing infusion in such as chamomile, lemon verbena or mint tea.

"Wrap both your hands around your mug and notice how comforting and soothing it is to hold between your hands", she added.

Preparation is key and if you cupboards are stacked with healthy snacks then you are on to a winner.

Jane added: "Ensure your snacks contain sources of protein, healthy fats and fibre to help offset blood sugar dips from carbohydrates.

"Its also worth noting that when our bodies are stressed, they have an increased requirement for certain nutrients.

"These include the B vitamins, vitamin C, magnesium and potassium, therefore, its important that we get more of these through our diet."

Jane said that eating a rainbow of brightly coloured fruit and vegetables is the best way to do this.

"Especially important are leafy green vegetables, so make sure you include at least 1-2 portions in your meals or snacks every day."

Jane said there is one key question you should ask yourself before tucking into a high calorie snack

"Ask yourself: Is this going to nourish me and make me feel good?. If the answer is no, try opting for a healthier alternative or do something completely different to distract yourself from the stress.

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"Social support can go a long way towards helping you process your feelings and gain support, so try a Zoom call with a friend or go for a walk with a family member or housemate."

She added that a walk around the block will get your body moving and is a great way to blow off steam and get your endorphins going.

"Another great tip for keeping the munchies at bay is to brush your teeth after dinner time to avoid late night snacking.

"Food doesnt taste the same after youve brushed your teeth, and sometimes just a change of taste can do the trick."

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Six tips to help you stop stress eating and lose weight - The Sun

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Public Health England (PHE) has launched a new adult healthcampaign called Better Health to encourage adults to become active and make healthier food choices to prevent weight gain. Everyone can benefit from taking steps towards having a healthier diet and getting more exercise.

Data shows that 27.7% of black men and 53.6% of black women are living with obesity, putting them at greater risk of becoming seriously ill from diseases including cancer, heart disease, diabetes and now Covid-19.

Data highlighted in a recent PHE report shows that obese people are significantly more likely to become seriously ill and be admitted to intensive care with Covid-19 compared to those with a healthy BMI.

Professor Kevin Fenton, London Regional Director at Public Health England, comments: Gaining weight often happens gradually over time and can be just the odd unhealthy habit mounting up, but extra weight puts pressure on our bodies and reduces our strength to fight off serious diseases, including COVID-19. COVID-19 has given us a wake-up call to get our health back on track. We know how hard it can be to lose weight and keep it off our Better Health campaign aims to make it easier for everyone to introduce changes that will help them maintain a healthy weight. Its never too late, or too early, to make changes that will have a lasting impact on your health.

Charles Kwaku-Odoi, Chief Officer at the Caribbean and African Health Network (CAHN), says:Obesity is a complex and multi-factorial challenge, and one that affects 27.7% of black men and 53.6% of black women. We welcome and support the launch of Better Health, as it is a significant step in the right direction towards managing our health and wellbeing, and helping towards reducing the risks of developing many life-threatening illnesses that are prevalent in our community.#

Dr Helen Lawal, says: The Covid-19 pandemic has placed an unprecedented level of stress on our mental and physical wellbeing. And many people have found solace by comfort eating and drinking more alcohol than usual, which can cause weight gain. The brand-new Better Health website, which includes the NHS 12-week weight loss plan, is a great tool to help people reach and maintain a healthy weight and boost their energy levels. I urge everybody especially people from the black community, to check out this website today.

The Better Health campaign was developed with cooperation from local authorities, health charities, multi-cultural specialists, and experts in specific areas such as nutrition to ensure it is compatible with different communities. It will also be supported by a range of weight management organisations including WW, weight watchers reimagined, Slimming World and Get Slim, who will be offering exclusive discounts to coincide with the launch.

Over the next few months, Better Health will include wider support to help people live healthier lives, with advice on quitting smoking and how people can look after their mental health.

PHE is also releasing a new film explaining how weight gain happens, the impact that it has on our bodies and how it increases the risk of serious diseases. The film helps people know when to act and encourages them to visit the Better Health website to find out about the available support.

Along with black and South Asian communities, the Insights Report into COVID-19 and excess weight also highlights that being overweight is more prevalent in those aged between 55-74 years and people living in deprived areas.

It also highlights that the health risk of excess weight for minority ethnic communities occur at a lower BMI than for White populations.

Visit http://www.nhs.uk/better-health for free tools and support to start leading a healthier lifestyle today.

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Black People encouraged to lose weight and cut risk of Covid-19 - The Voice Online

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Caitlin/@thekindredginger

I'm Caitlin L. (@thekindredginger), 36. I live in Northern California and am a mom. After giving birth to my daughter in 2014, I struggled with my post-pregnancy weight loss. At 260 pounds, I decided to make some major lifestyle changes and try the paleo and Whole30 diets. It was a marathon getting here, but I've lost 120 pounds and *never* felt better.

In December of 2014, I weighed around 260 pounds after my pregnancy. I thought shaking the baby weight would be easythat maybe, at least some of it, would just melt away. But instead, my weight was constantly yo-yoing. I knew I was worthy of more when it came to my mental and physical health.

At around six months postpartum, I got realistic and decided to come up with a plan of major lifestyle changes that would help me lose weight for good. I was determined this time. I owed it to my daughter to show her what a strong and healthy woman looked and acted like.

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After years of attempting diets and fasting, then failing and gaining back weight Id lost, I knew I needed to find a healthy way of eating to last a lifetime.

I began by eating paleo and had success with that. I was able to maintain eating that way most of the time for about a year, ultimately losing 110 pounds. Then I switched to the Whole30 dietand doing it changed my life.

While doing Whole30, I discovered food intolerances I didnt know existed, I learned how to cook with foods and ingredients that were delicious and ultra-nutritious, and I had so many other non-scale victories. I also lost 10 more pounds, making my weight loss a total of 120 pounds in two years.

Most days, I eat three meals a day that are comprised of half a plate of non-starchy (mostly green) vegetables, a quarter plate of potatoes, and quarter plate of protein. All I have to do is swap out the proteins.

Sometimes I add in bit of fat to my meals in the form of dressings, oils, and sauces. But my motto is: everything in moderation. So when the opportunity comes up for a pizza or burger and fries, I eat it and enjoy it! But I don't indulge all the time, and I make it worth it when I do.

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The issue was, I did little physical activity during my pregnancy, and it was hard to get back into it after giving birth. So once I committed to getting healthy, I began by just walking for weight loss. My goal was to make one change at a time and to maintain it for set period. I knew that if I changed too much at one time, the stress and pressure to maintain it all would be overwhelming.

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So I started by walking three times a week and had a goal to maintain that for one month. By the end of the month I had added two additional days. From there I continued to add in body weight exercising and eventually shifted to weight training and running.

Now, I workout four or five times a week with a blend of running, HITT, and weightlifting. My workouts are about an hour long. On average, I burn about 600 calories.

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Starting with the fact that maintaining weight loss is a lifelong journey of staying healthy and not a sprint. It takes discipline and hard work. And once you've lost the weight, the journey continues with a mix of balance, lots of self-care, grace, and motivation.

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Plus, a change in mindset helps too. My tip? Focus on being strong and capable. When I shifted my mindset away from the scale and from being "skinny" to being strong and capable, my outlook on weight loss shifted from achieving a certain appearance to achieving something so much more. Every workout and every meal contributes to a greater sense of empowerment and confidence when the end goal is to feel strong and capable of any challenge you're faced with.

Eat to nourish your body 90 percent of the time and for pleasure 10 percent of the time. Try to move around most of the day and when you workout, work out as hard as you can. Know youre capable of so much more than you think, and you are worthy of feeling your best self. That may take some time and it may feel impossible at time, but trust me, its worth it!

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Excerpt from:
I Tried Paleo And The Whole30 Diet And Lost 120 Pounds After My Pregnancy - Women's Health

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For all the times you dream of having a soothing and sweet drink before going to bed, this cinnamon tea can come to your rescue without adding to your waistline. Apart from compensating for the sugar, cinnamon is also loaded with many other benefits which can help in weight loss. It is loaded with antioxidants and has inflammation-reducing properties, which have been linked to obesity and weight gain.

Cinnamon also contains the satiety hormone, which makes you feel full and even reduces the cravings and hunger pangs, controlling your diet in the long run. There is also the hidden benefit which lies in its aroma. Cinnamon contains the chemical, cinnamaldehyde which when comes in contact with cells boosts the metabolism rate. Thus, cinnamon, used in any form forces the fat cells in the body to keep on burning even when the body stays inactive, which can help a great day in fighting obesity.

It also contains helpful antioxidant and antibacterial properties which are good for the body.

How to make it:

To make this soothing drink, boil a cup of water in a saucepan. To this, add a spoonful of cinnamon powder (or the root) and let the drink steep. Once the water boils simmers down, strain and transfer to a cup. You can add honey if the smell of cinnamon overpowers you. For best benefits, have this drink 20-30 minutes before bedtime for 15 days time.

The rest is here:
Weight loss: 3 nighttime drinks to help you detox and lose weight quicker - Times of India

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If youre looking for some motivation to live healthier in quarantine, look no further than Ayesha Curry for inspiration.

The Food Network host and wife of NBA player Stephen Curry debuted her slim and trim figure in a May Instagram post, which has since garnered over 1 million likes. In arecent interviewwithYahoo Canada Lifestyle, Curry explained how she was able to shed an impressive 35 pounds during the coronavirus pandemic, which she achieved in part thanks to her partnership with Fitbit Premium.

Fitbit Premium has come in handy through quarantine, says Curry. It was great while I was traveling and out of my routineI was able to tap into the vast library workout content anytime, anywhere so I didnt fall off track. Its a great resource for at-home and on-the-go workouts.

Curry also said in a July post that Fitbit allowed to incorporate healthy habits into her schedule with its easy ten-minute workouts and fast, healthy recipes. I started my fitness journey because I wanted to be strong and healthy for myself and the people who depend on me, she says. But it was important that I did it my way, which meant I needed working out to fit in my life, NOT take me away from it.

If youre just getting started, Curry suggests investing in some simple fitness equipment like, two- and three-pound weights; resistance bands; a good, cushy mat; and a bench or chair. She also says being mindful of portion control, eating nutritious green vegetables and drinking 32 ounces of water before noon each day have helped her shed the pounds.

Best of all, bringing her husband and children along for the journey has kept her motivated. Stephen and I have been riding bikes outside together, which has been really nice, she tells Yahoo! Even the kids will get in on the workouts sometimes! Its kind of like summer camp with Stephen and I both home, so we try and keep the kids active.

You can find more of Ayeshas health tips, workouts and nutritious recipes on Fitbit Premium.

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Ayesha Curry Shares The Lifestyle Changes That Helped Her Lose 35 Pounds - Essence

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Dr Michael Mosley's Fast 800 diet markets itself as a 'lifestyle plan' that can allegedly make you lose a stone in 21 days.

The doctor, who created the popular 5:2 diet, and his wife Dr Claire Bailey are behind the show which was made in lockdown.

The Fast 800 diet is explained on its official website, which says the diet works by 'flipping the metabolic switch'.

The site explains: "Your body is like a hybrid car; it runs on two different fuels sugar and fat.

"When your body needs a quick burst of energy, the first fuel source it turns to is the glucose in your blood.

"Next it will draw on the sugar stored in your liver and muscle. Only when this starts to run low does the body turn to its fat stores.

"Your body cant just burn fat. Instead it turns some of your fat stores into ketone bodies, which its uses as energy. The buildup of ketones in your blood is called ketosis.

"When you are on a low calorie diet (800 calories a day) you will begin to rapidly use up your fat stores.

"The first fat to go will be that around your gut, the visceral fat. This is also the most unhealthy fat.

"Because The Very Fast 800 plan is also moderately low in carbohydrates, this will add to the fat burning."

The Very Fast 800 plan uses Mediterranean-style ingredients to keep you feeling fuller for longer, but also recommends using multivitamins to ensure you are staying healthy - which may ring alarm bells for some.

While the evidence suggests that an intermittent fasting diet may be an effective way to lose weight, it is unlikely to be more effective for weight loss than traditional methods of dieting.

The NHS website stipulates that very low-calorie diets should only be used on those who are obese or severely obese and need to lose weight rapidly.

The website reads: "Very low calorie diets should only be followed under medical supervision for a maximum of 12 weeks.

"Do not follow a very low calorie diet unless a GP has suggested it to you.

"They are not the first option to manage obesity and should not be routinely used."

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800 calorie diet: Is it healthy to lose a stone in 21 days? - Express

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