Category Archives: Lose Weight Fast

Happy New Year; now let's lose weight! Ugh, it seems like so many people assume the two go hand-in-hand. Wanting to lose weight is such a common new year's resolution, and one popular plan to jumpstart weight loss is for people to hop on the Whole30 train. Before you embark on this 30-day plan for the sole purpose of losing weight, we asked dietitians to tell us if Whole30 is the best approach.

If you're unfamiliar with Whole30, for 30 days straight you eat whole, unprocessed food including meat, seafood, eggs, veggies, fruit, and natural fats, and you avoid dairy, added sugar (real or artificial), alcohol, grains, and legumes (which includes peanuts and all forms of soy). You also can't have any baked goods, junk food, or treats made with "approved" Whole30 ingredients, so no vegan "nice cream" or baked sweet potato fries. Oh, and did I mention, if you "cheat" then you have to start back at Day 1?

Whole30 can help with weight loss as it restricts many foods that most of us tend to overeat, such as sugar and refined carbs. You'll also feel full on less overall calories since this plan focuses on eating protein and vegetables. "However, it all comes down to how many calories you're consuming. If you end up eating just as many calories as you currently do, then you may not notice a significant change in weight," said registered dietitian Kelli McGrane, MS, RD, for the food tracking app Lose It!. You may also eat more fat like avocados and nuts, and complex carbs like sweet potatoes and bananas, which could make you gain weight.

If a person does end up losing a few pounds, said registered dietitian Jessica Levings, MS, of Balanced Pantry, "the weight loss is unlikely to be sustained when they go back to their normal eating patterns at the end of the 30 days."

Registered dietitian Jackie Ballou Erdos, MS, RD, CDN, owner of Balancing Act Nutrition, warns that although Whole30 makes a lot of claims - with weight loss being one of them - and you may feel desperate to make a change, not everyone will experience what Whole30 promises.

"Like many wellness trends these days, Whole30 is marketed as a sustainable, positive lifestyle change; however, it's really a diet in disguise," Jackie said. It asks participants to restrict certain foods, and it labels some foods as "approved" and others as "off-limits." For those people struggling with body image, their relationship with food, or with other disordered eating behaviors such as binge eating, such a restrictive diet could make those issues worse.

That's not to say you shouldn't try Whole30. It can be great for people who want to get started eating more whole, unprocessed foods, or to figure out if certain foods are triggering certain issues like digestive or skin problems. People rave about how good they feel after the 30 days. But it's not the best approach if you're only doing it to lose weight.

Related: An Anti-Diet Dietitian Shares the 5 Steps You Can Take to Become an Intuitive Eater

We know from research that diets don't work. Although people may lose weight at first, if that way of eating is unsustainable (as most diets are), people will inevitably regain the weight back. This typically begins the vicious restrict-binge, yo-yo dieting cycle.

Jackie shared that literature shows weight cycling - losing weight, gaining weight, repeat - is actually more harmful to our health than just staying at a higher weight. One research article that reviewed over 30 studies on dieting concluded that dieting is actually a predictor of weight gain.

"I worry people are setting themselves up for restrict-and-binge cycles, weight cycling, and feeling guilty and ashamed and like they failed, when in fact it's diets that fail us; it isn't us who fail on diets," Jackie said.

"Just because something helps you lose weight does not mean that it is healthy in the long run," added registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS. Focusing on eating to change how your body looks can only make you feel bad about yourself and lead to harmful eating habits. So skip the dieting-for-weight-loss mentality! "For optimal health, you should focus on a long-term sustainable way of eating, which emphasizes whole, healthy plant foods," and that makes you feel energized, happy, confident, and healthy.

Continued here:
If You're Trying to Lose Weight, Should You Try Whole30? Here's What Registered Dietitians Say - Yahoo Lifestyle

Always consult your doctor before undertaking a new diet or fasting routine.This is not medical advice, but it is information you can use as a conversation-starter with your physician or nutritionist.

Fasting has become extremely popular as a tool for weight loss, anti-aging, and longevity, and for its benefits to mental and physical health.

All this can take its toll on your energy levels, affect your mood, and of course make it more likely youll gain weight.

You may not choose to try intermittent fasting during the holidaysI get it. But its worth a reminder, as we enter the season, that paying attention not only to theWHATof your diet, but also theWHEN, matters for sleep, as well as for your mood, cognitive performance, and overall health.

What is intermittent fasting?

When you practice intermittent fasting, you designate regular, specific times to eat nothing or to consume very few calories. When your body goes into a fasting mode, your digestive system quiets. Your bodyuses this timetorepair and restore itself at a cellular level. Fasting also triggers the body to use its stored fat for energy, making it a potentially effective strategy for weight loss.

The period of nightly sleep is a natural fast we undertake every night, most of us without even realizing thats what were doing. Indeed, a waking fasting state and a sleep state share several characteristics, including a body with cells engaged in repair, and a body that is taking a rest from the demanding work of digestion.

How does intermittent fasting work?

Creating a fasting routine isnt complicated. (But you should always talk with your doctor about making changes to your diet, and before you begin a fasting regimen.) There are a number of routines that are commonly used with intermittent fasting.

Its worth noting that despite all the attention its getting, fasting isnt a new practice. People have used fasting for thousands of years as a cultural, religious, spiritual and health practice.

The health benefits of fasting

A growing body of research shows the potentialbenefits for health and disease protection from intermittent fasting. Fasting can result in weight loss, according to research. Studies showfasting can improve insulin sensitivity, lower inflammation, and improve markers for heart disease including lowering levels of unhealthful LDL cholesterol. Intermittent fasting has been shown to have the potential totreat some cancers, as well asneurodegenerative diseases such as Alzheimersand Parkinsons. Theres also evidence that fasting may help reduce the risk of developing cancer.

Time-restricted eating can improve immune function and enhancethe bodys ability to repair cellsand DNA. Fasting induces a cellular process known asautophagy, which is when the cells of the body clears itself of damaged cells, spurring the growth of new, healthy cells. Autophagy is one way the body maintains more youthful, functional cells and protects against disease, by eliminating aged cells that behave dysfunctionally and clearing the body of toxins that build up in older cells.

Intermittent fasting increases the bodysnatural production of human growth hormone. Human growth hormone encourages fat burning and protects lean muscle mass, aids in cellular repair, and may help to slow aging. Fasting can reduce unhealthful inflammation and boost the bodys ability to protect itself against oxidative stress, which is one significant contributor to aging and disease.

The science of fasting and sleep

Eating and sleeping are two fundamental processes that are also deeply entwined. Both are essential for survival. Both are regulated by internal, homeostatic drives and also by circadian rhythms. Many people know circadian rhythms play a big role in regulating sleep. But eating, hunger, and digestion have their own circadian rhythmicity.

Eating and sleeping arent just influenced by circadian rhythms. They alsoexert influences back on those rhythms themselves. An irregular sleeping routine can de-synchronize a well-timed circadian clock, and throw daily rhythms off course. Thetiming of meals also affects our circadian clocks and the function of circadian rhythms that exert a powerful influence over our sleep.

A growing body of research indicatesfasting has a strengthening effect on circadian rhythms, helping tokeep circadian clocks synchronized. Because circadian rhythms exert a strong influence over nearly all the bodys processes (as well as most of our behavior), a more robust, synchronized clock has profound effects on health. Well-synchronized clocks support healthy metabolic activity, stronger immunity, andbetter, more restful and restorative sleep-wake cycles. Disrupted circadian clocks are closely linked to aging and disease. Keeping the bodys master bio clock in sync is one criticalway to slow biological aging and potentially extend lifespan.

Other recent research has demonstrated effects thatfasting can have directly on sleep, and also on conditions that affect sleep. For example, one study in mice found that a24-hour fasting period, followed by a meal, led to deeper levels of non-REM sleep. Research has shown that fasting may help toreduce chronic pain,elevate mood and decrease inflammationall conditions to which improvements will also benefit sleep.

A lot of people turn to intermittent fasting and to calorie restriction as a means to lose weight. Studies indicate periodicfasting can help with weight loss,including helping to push beyond a weight loss plateau. Its important to note that researchincludingthis 2018 studyshow that even when fasting doesnt lead to weight loss, it canimprove underlying cardiometabolic health,increasing insulin sensitivity, reducing blood pressure and cholesterol, lowering inflammation, bringing appetite under control (including reducing cravings for sugar). Maintaining a healthy weight, protecting cardiometabolic health, and adhering to a healthful diet will all translate into more restful, plentiful, high-quality sleep.

Whether you explore fasting as a practice with the guidance of your doctor or begin to pay more mindful attention to your daily eating patterns, a greater awareness of thewhenof your eating will make you feel and sleep better, right through the holidays and beyond.

Sweet Dreams,

Michael J. Breus, Ph.D., DABSM

The Sleep Doctor

http://www.thesleepdoctor.com

Read this article:
Should You Try Intermittent Fasting in 2020? - Psychology Today

When you have a significant amount of weight to drop, it can feel impossible to get started. How do you go about losing 100 pounds or more? And, just as importantly, how will you keep it off?

Losing 100 pounds in a year is very much an achievable goal.

Credit: mheim3011/iStock/GettyImages

Personal trainer Jeff Logan, CPT, says triple-digit weight loss is like shedding an entire person and the process shouldn't be rushed. A safe, healthy rate of weight loss for someone who is 100 pounds or more overweight is between 1 to 3 pounds a week, he says. Using that math, it will take about a year to meet your goal.

But how? Here, Logan and other experts in nutrition and fitness share their best advice on realistically and safely! saying adios to 100-plus pounds for good.

Non-starchy vegetables like salad greens and radishes are low in calories but high in filling fiber.

Credit: peredniankina/iStock/GettyImages

Though exercise is definitely part of the process, Carla Dueas, RD, a dietitian with Baptist Health South Florida tells LIVESTRONG.com that, more than anything else, what we eat makes the biggest difference on the scale. Of all the dietary changes you should make when beginning your journey to better health, she says upping your intake of non-starchy veggies is the most vital.

"More vegetables means more vitamins and minerals, which are typically underrated as a source of energy. All that extra energy translates into better workouts and more calories burned," she explains.

Plus, veggies are overflowing with fiber. "Fiber keeps us full for a longer time because it's harder for our digestive system to break down, so we can last three to four hours feeling satisfied until the next meal or snack,"Dueas explains.

You can think of a 'crash diet' the same way you would a clickbait post on Facebook. The headline is jarring and irresistible but most of the time, the content is lackluster at best.

Any sort of eating plan that promises to help you lose weight super-fast without much effort isn't worth your time, says Audrey Heist, RD, dietitian and director of health engagement at AtlantiCare. She says many people are lured in by chicken-broth cleanses, detoxes and other seemingly simple ways to drop weight, but most of the time, these eating habits are only effective in the beginning, and they're actually harmful in the long run.

"Drastically changing our lifestyle habits all at once sets us up to fail," she says. "We often cannot and do not stick with the changes we've made, which leads to weight regain."

It's also important to note, according to Heist, that the quick weight loss caused by crash dieting can lead to muscle loss, which may also cause weight gain, since muscle helps keep our metabolism burning at a good clip.

Learn how to spot a crash diet along with three other types of unhealthy gimmicks to avoid if long-term weight loss is your goal.

Tuna is a high-protein snack that could help keep your sweets cravings at bay.

Credit: Lisa Hayim

For many people, saying "no" to sweet treats and comfort foods is half the battle of staying on a healthy eating plan. But why do we find ourselves drooling over that doughnut at 3 p.m.? Probably because we didn't get enough protein at lunch, Dueas says.

As she explains, increasing our protein intake will give us the defense we need to control hunger, thus making it easier to stay the course. "Adding a protein-packed afternoon snack is a great way to keep those cravings away," she says.

Additionally, protein also plays a part in building and maintaining muscle mass from exercise. "When we lose weight fast, fat along with muscle are lost. We want to avoid this by constantly supplying the body with protein foods," Dueas says.

If you're actively losing weight, aim to eat about 1.3 grams of lean protein per kilogram of body weight each day. Keep in mind that a kilogram equals about 2.2 pounds. So, for example, a 250-pound person should aim to eat about 148 grams of protein daily (for reference, a 3-ounce serving of roasted chicken breast contains about 25 grams of protein, per the USDA).

Once you have a few months of clean eating under your belt, Titgemeier suggests implementing an intermittent fasting regimen into your lifestyle. There are several different methods, but the most popular involve fasting for 12 to 16 hours each day (including the time you're asleep) and eating your three meals within the remaining hours.

Although research is still somewhat limited on this eating plan, a December 2019 review in The New England Journal of Medicine found that intermittent fasting is effective for weight loss. Though whether it's because IF restricts late-night eating, decreases appetite or works in another way isn't totally clear yet.

To begin, try cutting off food from 8 p.m. to 8 a.m. so you only eat your dinner and then breakfast, with no nibbles in between. As you feel more comfortable and your body adjusts, you can increase this fasting time by an hour every week until you reach 16.

Keeping calories in check is an important part of weight loss, but be careful not to go too far.

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If the way we lose weight is by consuming fewer calories than what we burn, then restricting our intake makes sense, right?

Well, yes, but only to a point, says Dueas, who notes that severely restricting calories to less than 1,200 per day for women or 1,500 for men actually causes our bodies to hold onto fat (since it's a valuable energy reserve) and break down muscle. This slows down metabolism and will leave you feeling hungry, exhausted and more susceptible to colds and flus, since your immune system is compromised, she adds.

According to the experts, the "magic number" of calories to trim from your daily diet is between 500 and 750. Since a pound of fat equals 3,500 calories, that deficit should lead to between 1 and 1.5 pounds of weight loss each week.

Overall, a good way to approach your calories, Titgemeier says, is to remember that balance is the key to long-term success. "It's important to think about nourishing the body rather than depriving it. Nourish your body with whole, unprocessed foods and try to avoid extreme measures of caloric restriction that are not sustainable," she urges.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

Adam Phillips, a NASM-certified personal trainer, hears it all the time: "I don't have time to focus on losing weight." Even though many of his potential clients walk in desperate to drop weight, they fail to actually budget the minutes and hours necessary to see success.

To encourage them to think differently, he reminds them just how many moments there are to dedicate to your health if you make it a priority: "There are 168 hours in a given week. Work and sleep take up 112 of those, but that leaves 56 hours in a week," he says. "Working out should not take any more than an hour each day. So, working out five days a week leaves you 51 hours to catch up on everything else."

According to the Physical Activity Guidelines for Americans, you should devote about half of those five weekly hours to moderate-intensity cardio (think: brisk walking or jogging) and half to muscle-strengthening activities that involve all your major muscle groups.

Opt for whole foods with healthy fats, such as avocado, instead of "low-fat" processed foods.

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Take a stroll down your local grocery store and you'll be bombarded by one snack after another that advertises with "low-fat," "fat-free" and other diet-minded slogans. It's tempting, sure, since they seem healthy at first glance but dietitian Brigid Titgemeier, RDN, LD, says they offer very little nutritional benefit.

How come? Fat doesn't make you fat, and we need some of it to keep our bodies running and burning calories! effectively. "Fat is important for increasing levels of fullness, improving brain health and decreasing inflammation," she says. "Just because you are trying to lose weight does not mean that you should start eating low-fat processed foods that remove fat through processing and then replace it with sugar or carbohydrates."

What are some healthy fats to look for instead? Titgemeier recommends whole-food options like avocado, chia seeds, ground flax seeds and olives, to name a few. Fatty fish like tuna and salmon are also good choices.

Whether you realize it or not, sugar is in just about everything. Just think of all the places your tastebuds are engaged: cane, maple, honey and fruit syrups, nearly all packaged foods and even tomato sauces or other unlikely buys.

Here's the deal: If we don't limit the sugar we're eating (or drinking!), then we'll keep craving it, time and time again. "Our taste buds get used to it, as well as our brains, and we start needing more, very much like a drug," Dueas says. And although artificial sweeteners don't pack in calories or spike blood sugar in the same way as natural sugars, they trigger the same reaction in the brain that makes us crave more sweets.

Whenever you can, limit all foods that have added natural or artificial sugar. It's best to eat what mother nature intended, straight from the ground or the farm, Dueas says.

From smarter meal prepping to strategic shopping, check out five expert-approved tips to reduce the amount of added sugar in your diet.

When you are this close to grabbing a slice of pizza, or when you had a stressful day and that ice cream in the freezer is looking oh-so-appealing, it's important to have a compatibility buddy who is there to help you resist. Heist says it's incredibly beneficial to find someone whether in person or virtually who is also on a weight-loss journey, so you can lean on one another.

Keep in mind that you may need to look outside your circle of family and friends. While supportive, they may not understand the hurdles you face day-in and day-out with changing your lifestyle.

Heist says having a compatibility partner will keep you focused and give you the cognitive stamina required to lose significant weight. After all, the battle isn't just physical it's mental, too.

"In today's environment, where we are exposed to high-calorie, processed foods, it can be easy to make unhealthy choices. Weight loss takes a commitment and a plan it's not willpower so much as skillpower," she says.

If you're struggling to find a buddy, consider researching weight-loss groups on Facebook like the LIVESTRONG.com Challenge Group or looking into the community at your nearby gym. Chances are good that you'll soon stumble across someone who is eying the same 100-pound weight loss goal.

The rest is here:
The Safe and Doable Guide to Losing 100+ Pounds in a Year - LIVESTRONG.COM

The diet has three parts, each of which has its own (slightly kitschy) title. Phase 1 is known as "Red-Carpet Ready," which lasts anywhere from two to five days, depending on your weight loss goals. Phase 2 is known as "Summer Is Coming" and is meant to last until a goal weight is reached. The final phase is called "Look Hot While Living Like a Human" and is designed to help maintain a healthy weight while living a "normal life."

This is a good time to call out the fact that, while they also tout benefits like autophagy and more, the core of this diet is a weight loss plan, but it does include planning for future maintenance of a healthy weight that may be useful for those looking to maintain rather than lose.

During Phase 1, they advise keeping coffee on you at all times (due to its rumored ability to suppress appetite), drinking a lot of water, and taking supplements. Foods during this phase focus on lean proteins, leafy greens, and healthy fats, and it's during the phase that a 16-hour non-eating window is used (which is not safe for everyone; please consult your doctor before trying). Alcohol is also prohibited.

During Phase 2, participants fast for anywhere from 12 to 16 hours, but the diet restrictions are less severe. More carbohydrates are permitted, and the portion of healthy fats that are allowed increases.

During Phase 3, the intervals are for 12-hour non-eating periods five days a week and 16-hour non-eating periods two days a week. While the food list stays the same, this phase allows for the ever-controversial "cheat meal."

Visit link:
What Is The Dubrow Diet & Is It Actually Healthy? - mindbodygreen.com

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You need food to fuel your workouts, but when youre fasting, you cant eat. That makes fasting and exercise incompatible, right? Not if you approach it right, says Angelo Poli, ISSA, co-owner of Whole Body Fitness in Chico, CA, creator of the MetPro diet and exercise app.

Intermittent fasting (IF) involves organizing your eating around the time of day, eating normally for certain hours of the day (or days of the week), and fasting for others. To maximize fat loss and muscle gain while following a diet like this, youll need to schedule your exercise sessions strategically around those fueled or fasted windows.

Whether its a 5/2 protocol (eat for five days, fast for two) a 16/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. Thats because its much harder to overeat if all your daily calories are crammed into an eight-hour window than if you can spread them out over 15-16 hours. Thats what makes IF such an effective weight-loss tool: by restricting the time frame in which you can eat, you effectively restrict the number of calories you take in as well.

But if your main goal is maximizing muscle, fasting isnt a great idea. Unless youre a real novice, you cant build appreciable muscle in a caloric deficit, says Poli. A pound here and there? Maybe. But you wont build anywhere near as much as you would if you consume a few hundred extra calories above and beyond what your body needs each day. So dont try. Your primary goal while fasting should losing fat.

Even if your main goal is losing fat, you still need to lift, which prevents your body from burning through muscle to fuel your daily activities. You wont gain much muscle if youre fasting, but if you lift, you wont lose it, either. The same activities that build muscle when youre fueled help preserve it when youre in a caloric deficit, says Poli.

Since youre only trying to maintain the muscle you havenot pack on additional beefyou can get away with a fairly infrequent lifting schedule2 to 3 times per week, exercising your whole body each workout (try this routine).

Lifting weights, sprinting, doing CrossFit WODS, and other high-intensity activities all depend on carbohydrates for fuel, explains Poli. If you perform any of these activities during (or worse, at the end of) your fast, your performance will suffer. Instead of getting stronger and faster, you may well get weaker and slower.

What to do? If youre a big guy with a lot of weight to lose, no big deal, says Poli. Go ahead and lift on an empty stomach. You might lose a little bit of muscle, but youll burn fat, tooand thats your main goal.

But if youre a slimmer guy with less muscle mass to spare, Poli recommends you schedule your lifting workouts during your feeding window. So if you eat from noon to 8 PM each day, try to hit the gym around 5, then go home and eat a high-protein meal to ensure adequate recovery from your workout. Also acceptable: lift weights after your feeding window (9 or 9:30 PM in this example). The protein youve ingested prior to your workout will support muscle repair after it.

Many bodybuilders and other physique athletes swear by fasted cardiojumping on a treadmill or bike for 30 minutes or more before breakfastas a muscle-chiseling tool. Research is equivocal on whether this practice burns more fat than hitting the pavement after a meal or two. But Poli says it cant hurt. As long as you keep that cardio session low-intensity, you may well burn more fat in a fasted state, he says.

Regardless, its less essential that you fuel up with carbs when you do lower-intensity work than it is when you lift or perform other high-intensity activities. Reason? Slow cardio and other low-intensity activities run primarily on fat, says Poli. Even very lean athletes have plenty of fat on their bodies to power them through a long workout, he says (think of lean ultra-runners who race for hours at a time without a bite to eat.)

While fasted lifting is a big fat mistake, fasted cardio is fine, and may help you burn additional fat. So for best results, schedule those lifting sessions during or after your feeding windows, and schedule cardio before them.

More:
Intermittent Fasting and Morning Workouts: What You Need to Know - menshealth.com

Chances are you've made losing weight or getting healthy your New Year's resolution - or part of it - at least one time in your life. And if you're like the majority of Americans, you start out strong on that goal, but by February, the steam is running out. You're not alone: 80 percent of Americans fail by February, and by March it's like, "What resolution?"

I've suffered that fate many times, but I still love the idea of making a New Year's resolution, and I'm determined to get it right in practice. That's why this year I'm focusing on making it for the long haul.

Typically, in the past, I have made a superficial resolution, like losing 10 pounds. To do that I've gone on sugar detoxes, smoothie cleanses, and Paleo diets to no avail. While I've had some short-term success, it has rarely carried over into a sustainable habit, and rarely have I reached my goal of 10 pounds. This year, though, will be different, because I've discovered the secret that I think will work for me.

Related: All the Things You Need to Start - and Stop - Doing in the New Year

This year I'm not focusing on the quick fix to drop the extra holiday weight, but that's not to say I don't have high expectations for myself. Nutritionist Veronica Cardon agrees and advises that to be successful, start with short-term goals, spread out.

"Don't start with an overly ambitious goal such as 'I will lose 20 pounds in three months.' It's better to set up small-step objectives that make the milestones achievable and realistic, such as 'I will lose two pounds a month,'" Cardon says.

In order to achieve those goals, I'm starting by mapping out specific things I'll do each month. In January, I'm starting with giving up the creamer in my coffee and committing to making it to the gym three times a week.

Related: The Only New Year's Resolution That's Worth Your Time, According to a Trainer

Health coach Marcey Rader suggests mini habits throughout the year in order to create lasting habits that will help you achieve your resolution.

"In January, I'll increase my meditation by two minutes per day, and in February, I'll only get sugar in my coffee on weekends," Rader says. "In March, I'll stretch every day or do five Sun Salutations as an end to my workday and transition to personal time."

Rader also says this helps to keep us from feeling like we failed when we don't see immediate results or face a setback.

"It also helps to know it's only for a short time (30 days), which by then may have become a habit," Rader says. "If the habit doesn't work out, because maybe it's not as beneficial as we thought, we gave it the 30-day college try and can move on."

Related: 12 Completely Doable Wellness Resolutions For Each Month of the Year

To keep yourself accountable, it's also a good idea to set reminders to stay on track. It's easy to get distracted and forget your goals, which is where you can use technology to your advantage. I'm starting by setting daily reminders for myself on my cell phone and planning my workout schedule ahead of time. I notice when I see the reminder, I'm more likely to feel compelled to stick to it. I'm also going to journal at the end of every week, tracking my progress (or lack thereof).

Here's to another year of setting resolutions . . . and this year, sticking to them!

Follow this link:
The Secret to Making a Fitness Resolution You Can Stick to Is Actually Really Obvious - Yahoo Lifestyle

She says this reframing removes shame and allows for long-term success.

Being ashamed of the way youre currently eating and kind of beating yourself up about that some people find thats a good motivator like a kick in the pants to get them started, but it usually isnt sustainable, she told paNOW.

The thing you want to look for for long-term success is positive changes, we want people to look forward to the changes that theyre making.

Geradts says she also counsels her clients against setting weight loss goals and instead directs those interested in slimming down toward health-promoting behaviours they have control over.

They can choose to be active one day a week or set a regular bedtime, but weight loss isnt a behavior. You dont wake up and say Today Im going to lose weight, she explained.

If they do some of those healthy behaviours, their health is going to improve and they may lose weight as a result, or they may not. But they got healthier regardless and thats really whats going to improve the quality of life.

Meanwhile the general manager of Prince Albert Goodlife Fitness estimates the gym sells three times more memberships in January than it does during any other month.

Jessica Zurowski encourages people to think about increasing their fitness as a lifestyle change as opposed to just a new years resolution.

But she says if the holiday gives people the motivation they need to make healthier choices, thats a positive thing.

If what it takes for someone to get started is to be like new year, new me then thats great, she said.

Zurowski added instead of going to the gym because you feel like you have to, look for an activity you enjoy and find a new passion youll look forward to doing.

alison.sandstrom@jpbg.ca

On Twitter: @alisandstrom

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Local health professionals advise adding healthy options versus weight loss goals for new year's resolution - paNOW

Two people were hospitalized after a freak collision at a car wash turned into a harrowing escape captured on security footage.

The crash, which took place on Monday atPrestige Car Wash inTaunton, Mass., began when a white pickup truck backed into a self-service bay that was already occupied by another vehicle, WBZ-TV reports.

Video of the incident shows the white truck speeding through the car wash parking lot before crashing into and ultimately rolling on top of a much smaller, red sedan. There was a teenage girl trapped inside at the time.

The teenager, who has not been identified, was reportedly sitting in the front seat of her boyfriend's sedan when she saw the truck coming. She then jumped into the car's backseat as the truck rolled on top of her.

Thankfully, the teen did not receive any major injuries in the crash, however, she was pinned inside the car until firefighters arrived to rescue her.

"It was a once in a lifetime experience,"Scott Dexter, a deputy fire chief with the Taunton Fire Department, told the Providence Journal. "I would never dream if it was me that someone would drive in while I was washing my car, he said.

The truck's driver, who Dexter describedas a man in his mid-to-late60s, wasreportedly unharmed. However, both he and the teenage victim were taken to a nearby hospital for examination. Despite the outcome, the crash's horrifying nature left some observers shaken.

"I almost started crying,"Nicole Teles, who manages the car wash, told the Providence Journal. "I was so emotional. And I had trouble sleeping last night."

The teenager's boyfriend, who was standing outside of his vehicle when the crash occurred, was reportedly unharmed. Teles said she told both the teen and her boyfriend, "You guys both have angels with you."

Police told the Providence Journal that the crash appeared to be accidental and was possiblycaused by a floor mat getting stuck to the truck's pedal adding that no charges have been filed as of Tuesday morning. The car wash remained open following the incident.

More here:
Two hospitalized after 'once in a lifetime' car wash disaster - Yahoo Lifestyle

In 2019, there were so many fierce hair moments by our favorite celebs, but we have to admit that we loved seeing stars show off their natural curls the most. Everyone from Gabrielle Union and Ariana Grande to Halsey and Lili Reinhart gave us a glimpse of their gorgeous natural curls this year, and we rejoiced every single time.

As we prepare to say goodbye to this year and this decade, another beauty icon has just showed off her natural hair, proving that 2020 is all about embracing the curls and waves we were born with. Nicole Kidman and Keith Urban shared the sweetest selfies on vacation in Sydney, Australia, and in the shots, we can see Kidmans blonde curls on full display. Naturally, she looks stunning.

Urban and Kidman each posted a photo to their own Instagram pages, with the two seemingly enjoying a little sightseeing in Sydney between Urbans concert in the city and their return home to Nashville, where hes performing a New Years Eve show.

Yes, we love to see the Sydney Harbor Bridge in the background with that gorgeous seaside Australian viewas well as how loved-up these two look, as always.

The Bombshell star is definitely a hair chameleonshe sports a wig to get into character like no other. But seeing her natural hair in all its glory is giving us so many throwback 90s vibes, when her strawberry blonde ringlets were her signature style.

In 2017, Kidman herself said that her natural curls were the hairstyle she misses the most, telling AustraliasWHO Magazine that she wished shed never altered her hair with excessive heat styling. I wish I had my curls back, I tortured them to death. I always say, Dont ruin the ringlets!'

While Kidman looks flawless in any look she tries, heres hoping she shows off that natural hair texture more often, because its perfect. And, of course, that these two had a fabulous holiday getaway.

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Nicole Kidman showed off her natural curls in these romantic vacation photos - Yahoo Lifestyle

The decade just couldnt end without one last adorable photo ofArchie Mountbatten-Windsor.

Though hes keeping a low profile by spending the holidays with his parents,Prince HarryandMeghan Markle, in Canada, the royal baby made one last cameo in a new video shared on social media.

Prince Harry, Meghan Markle and baby Archie (pictured in September) have sent a holiday message. (Photo: Pool/Samir Hussein/WireImage)

Set to Coldplays Clocks with compliments from band and lead singer Chris Martin, according to the posts caption the video reflects on the royal familys biggest milestones of 2019.

It was quite the year for Meghan and Harry, who welcomed their first child in May. Appropriately enough, the 7-month-old steals the show thanks to a new image at the end of the video, which shows Archie rocking a precious bear-style beanie and mini sheepskin boots as dad Harry looks on lovingly.

Wishing you all a very Happy New Year and thanking you for your continued support! the Sussexes message read. Weve loved meeting so many of you from around the world and cant wait to meet many more of you next year. We hope 2020 brings each of you health and continued happiness.

The video includes photos and video footage from their public appearances, charitable work and travels to destinations like South Africa, as well as personal moments like Archies birth, official debut and baptism.Beyonc, whom the couple met at the Lion King premiere, also got a shout-out, as did sister-in-lawKate Middleton, who joined Meghan at Wimbledon this summer.

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Meghan Markle and Prince Harry share adorable new photo of baby Archie in a bear beanie - Yahoo Lifestyle