The concept behind intermittent fasting (IF) is pretty straightforward and simple: You eat all of your meals and snacks for the day in a specific window of time (say, between noon and 8 p.m.). Easy enough, right? Well, if you're new to a fasting diet, you're probably still wondering, what am I actually supposed to eat as far as foods go on the diet?

It's a valid question, and despite the fact that fasting diets tend to focus more on the clock than the foods, what you eat for your meals does matter if your goal is weight loss. Many people assume that because you're eating in a shortened time window and likely cutting out some calories by skipping a meal (say, breakfast, if you follow something like the 16:8 diet), you can eat whatever you want once it's time to eat.

Hearst

Men's Health Guide to Intermittent Fasting: Build Muscle and Torch Fat without Stressing About What You Eat

But if you totally disregard calories and don't think about the macronutrients that you're putting into your body, you could end up going overboard on calories when it comes time to eator you might not get enough proteins, fat, or carbs to properly fuel your body.

Don't worry, though, because our friends at Men's Health recently released a new bookazine, the Men's Health Guide to Intermittent Fasting, that details allllll things IFincluding exactly what to eat to break your fast, what to have for snacks, and what to prep for dinnerso you can do intermittent fasting and see weight-loss results if that's your goal. (And remember, before you start a fasting diet, touch base with your doc or a nutritionist to make sure you approach it in a way that makes sense for you and your health.)

Ready to dive into an IF diet? Ahead, a seven-day meal plan preview from the new MH guide that you can follow to make sure your meals power you up and make the fasting period fly by. Mix and match these brunch and dinner recipes (and add healthy snacks between meals if you need to!), and you'll be an IF pro in a week.

Total time: 25 minutes | Servings: 1

Ingredients:

Directions:

Per serving: 571 calories, 44 g protein, 52 g carbs (9 g fiber), 20 g fat

Total time: 30 minutes | Servings: 2

Ingredients:

Directions:

Per serving: 412 calories, 35 g protein, 24 g carbs (4 g fiber), 18 g fat

Total time: 5 minutes (plus 8 hours for refrigeration) | Servings: 1

Ingredients:

Directions:

Per serving: 455 calories, 20 g protein, 36 g carbs (9 g fiber), 28 g fat

Total time: 15 minutes | Servings: 1

Ingredients:

Directions:

Per serving: 431 calories, 21 g protein, 17 g carbs (8 g fiber), 33 g fat

Total time: 5 minutes | Servings: 1

Ingredients:

Directions:

Per serving: 288 calories, 10 g protein, 29 g carbs (10 g fiber), 17 g fat

Total time: 13 minutes | Servings: 2

Ingredients:

Directions:

Per serving: 469 calories, 25 g protein, 26 g carbs (4 g fiber), 29 g fat

Total time: 15 minutes | Servings: 5

Ingredients:

Directions:

Per serving: 484 calories, 40 g protein, 16 g carbs (5 g fiber), 31 g fat

Total time: 25 minutes | Servings: 4

Ingredients:

Directions:

Per serving: 472 calories, 28 g protein, 30 g carbs (6 g fiber), 27 g fat

Eugene MymrinGetty Images

Total time: 1 hour 30 minutes | Servings: 4

Ingredients:

Directions:

Per serving: 450 calories, 32 g protein, 31 g carbs (6 g fiber), 23 g fat

Total time: 35 minutes | Servings: 4

Ingredients:

Directions:

Per serving: 427 calories, 45 g protein, 25 g carbs (7 g fiber), 16 g fat

LauriPattersonGetty Images

Total time: 50 minutes | Servings: 4

Ingredients:

Directions:

Per serving: 464 calories, 42 g protein, 26 g carbs (8 g fiber), 22 g fat

Claudia TotirGetty Images

Total time: 50 minutes | Servings: 4

Ingredients:

Directions:

Per serving: 401 calories, 44 g protein, 25 g carbs (6 g fiber), 15 g fat

Total time: 30 minutes | Servings: 4

Ingredients:

Directions:

Per serving: 408 calories, 42 g protein, 9 g carbs (3 g fiber), 23 g fat

Total time: 25 minutes | Servings: 4

Ingredients:

Directions:

Per serving: 400 calories, 39 g protein, 8 g carbs (3 g fiber), 23 g fat

Link:
Need An Intermittent Fasting Meal Plan? Here's Your 7-Day Brunch And Dinner Plan To Break Your Fast - Women's Health

It was a summer vacation in the Philippines, but Jan Patrick Romero wasnt feeling it. The 32-year-old "professional closer" who splits his time between Norway and the Philippines had a nice list of professional accomplishments, but felt inexplicably unhappy. Hed been trying to work out why, and on that vacation he realized how heavy and out of shape he felt. I was saying to myself, he says, How long am I gonna let this be my story?

Hed always loved food, cooking, and eating. As an adolescent, eating a lot hadnt been much of a problem; Romero was an avid basketball player, even making Norway's Youth National teams. Late in his teens, his interest in basketball waned, but he stuck with the same diet: shawarmas, kebabs, cheeseburgers, pizza, and Coke. From about age 21 his weight yo-yod, as he gained pounds, then tried short-term fixes. I had very little knowledge about nutrition, calories, and macros, he says.

He remembers the low points: stretchmarks, having to borrow larger pants from his father. At his heaviest he weighed 187 pounds. I felt awful, he says. I couldnt believe what Ive done to myself.

Just as he was confronting himself, he happened to get an email about Jeremy Ethier's Built with Science program. He enrolled, telling himself, Ive now invested into developing my body.

He started at about 172 pounds, with something like 22 percent body fat. He wanted to drop around 11 pounds, at around a pound a week. The meal plan, he found, was a challenge. He craved sugar and fast food; for the first four weeks, hed wake up craving chips or chocolate. He followed the plan about 70 percent as his cravings decreased.

Men's Health

Subscribe to Men's Health

hearstmags.com

But around the fifth week he started struggling, dropping to maybe a third of his meal plan. In response, he started meditating; he recommitted to his coach, and he started meal prepping and using MyFitnessPal to track his food. He used a spreadsheet to count calories. For the first five months, he never missed a single workout. He cycled through twice-weekly upper body and lower body workouts, with zumba dancing, basketball, and cardio running interspersed. Weekends were for resting.

In three months he lost 11 pounds, while gaining muscle. His body is still changing, he says, and this is the first time in years hes taken a set of before pictures and been happy with the after results. Being able to see the changes kept him motivated. I was shocked to see my six pack popping out after eight weeks, he says. Hes happier and more confident; hes even modeled, which I never thought would happen to me.

Next hed like to get to ten percent body fat, hopefully while freeing up time and income to further invest in his body. The only thing that helps me to keep going is that I have a strong why, he saysafter all his earlier attempts, he now knows what he wants.

Dont compare, he says, if youre looking to make a change. Focus on your own journey. What works for others may not work for you; most importantly, you need a deep sense of why you want to change. The journey differs per individual, he says, so make sure to know your why to the importance of why you are doing this.

Read the original post:
Simple Diet Changes Helped This Guy Lose Weight and Rediscover His Six-Pack - menshealth.com

IF you're trying to shed the pounds, the decisions you make throughout the day are key.

But there are a few things you can add to your daily routine that can really set you up for success - and maximise your weight loss - according to a new study.

1

Experts analysed almost 5,000 members of WW, formerly known as Weight Watchers, who lost an average of three and a half stone and kept it off for more than three years.

They compared them to a control group of more than 500 people with obesity and who reported not gaining or losing more than half a stone for a period of greater than five years.

And the researchers, from California Polytechnic State University, found three things were key in maximising weight loss in the WW members.

These included making healthy choices, recording what was eaten each day and remaining positive.

Here, we take you through what the researchers found and how to incorporate their tips into your diet...

Eating a healthy, balanced diet and making sure you're not going overboard on calorie intake is integral to losing weight.

In particular, the new research showed that people who made healthy choices and gave up processed foods and sugar were able to stay on track with their weight loss journey.

Suzanne Phelan, a public health professor who led the study, said:"People who maintained their successful weight loss the longest reported greater frequency and repetition in healthy eating choices.

"Healthier choices also became more automatic the longer people continued to make those choices.

"These findings are encouraging for those working at weight loss maintenance. Over time, weight loss maintenance may become easier, requiring less intentional effort."

The experts found that recording the food you eat is key when it comes to blitzing body fat.

In particular, the WW members who tracked their food daily lose more weight compared to those who didn't.

There are plenty of free apps you can download including MyFitnessPal, which calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods.

The best weight loss apps to help you shed pounds fast

1. MyFitnessPal - calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods - including many restaurant dishes that are not always easy to track.

2. LoseIt! - generates your daily calorie needs and a personalised weight loss plan through an analysis of your weight, age and health goals.

3. Edo - helps you better navigate all the different groceries while you're out food shopping.

4. Yummly - analyses your dietary preferences, cooking abilities and favourite food to give you a list of recipes that would fit your taste and lifestyle.

5. Beachbody UK - provides dozens of easy-to-follow meal plans and recipes that you can customise to reach your fitness goals.

6. FitYou - allows you to challenge your mates or family to join in and help your weight-loss journey.

7. Happy Scale - helps you understand why that figure can fluctuate, including hormonal fluctuations and poop habits.

8. Couch to 5K - gets people who have never run before off the sofa and burning calories.

It will also help you understand how the portions of food you eat each day stack up in comparison to one another.

One of MyFitnessPals useful features is its barcode scanner, which is a hassle-free way to enter the nutrition information of some packaged foods.

It also has a message board where you can connect with other users to share tips and success stories.

Positive thinking and remembering past successes can play a significant role in weight loss efforts, researchers found.

Positive thoughts are particularly motivating while a negative attitude can make losing weight difficult - if not impossible.

Beating yourself up every time you eat the wrong foods, obsessing about what you cant eat and approaching your exercise routine with a sense of dread are all ways that negative thought patterns can sabotage your weight loss journey.

However, acknowledging those feelings and those thoughts into something more positive can actually help you reach your goals.

Successful weight loss is associated with a variety of health benefits

WW members are encouraged to keep goals, inspiring images, affirmations and quote cards where you can see them.

They're also told to celebrate every "win" - no matter how small they seem.

So if you said no to a second slice of pizza, or skipped that slice of cake during your lunch break - you need to give yourself the credit you deserve.

There you have it - if you incorporate these three things into your daily routine you're bound to stay on track with your weight loss journey.

As Dr Phelan, lead author of the study, published in the journal Obesity, said: "Successful weight loss is associated with a variety of health benefits.

"The improved quality of life observed among the successful weight losers in this study may serve as an important motivator for people working at long-term weight management."

See the rest here:
Want to lose weight and keep it off? Three things to add to your daily routine now - The Sun

Could the circadian diet help you lose more weight? (Picture: Getty)

The circadian diet is all about light. No, not eating light meals but actual light, as in from the sun.

It sounds confusing, but its actually pretty simple, so bear with us.

Put simply, its about eating with the sun. The key principle is that when we eat is equally as important as what we eat.

The circadian rhythm is a roughly 24-hour cycle in the physiological processes of human beings it regulates when we sleep and how we keep track of time.

Some scientists say that eating out of sync with your circadian rhythm can increase the risk ofcardiovascular disease, diabetes and being overweight.

But, by aligning your meals with your circadian rhythm, you can lose more weight, and improve your energy and overall health.

But how does it practically work? Does it mean you can just eat whatever you want as long as the sun is in the sky? Not exactly.

The circadian diet demands that we eat during the day when the sun is shining- and fast during the night. Which actually means that for large parts of the year we would have to eat bigger meals in the morning.

For many of us, it is already dark when we leave work during the winter so the circadian diet would mean no food until we get back to our desk the next morning.

Eat only when the sun is up and leave 12 hours between your last meal of the day and your first meal of the next day.

Make breakfast and lunch your biggest meals of the day, and dinner the smallest. You should get 75% of your nutrition by mid-afternoon.

Eat satisfying dinner foods for breakfast or lunch pasta for breakfast shouldnt be sniffed at.

Some studies have found that calories eaten in the morning might not actually count as much as those eaten at night.

Findings suggest that people who eat most of their calories before 3 pm tend to lose more weight than people who eat most of their calories later in the day which makes sense for this diet.

Scientists are increasingly finding that our circadian rhythms do have a direct impact on our physical health.

Researchers are uncovering how the circadian clock directly affects the microbiome, and Washington University researchers just discovered an immune cell that sets the clock for the gut, suggesting why circadian rhythm disruptions are linked to gastrointestinal problems, obesity to colon cancer.

But experts are reluctant to sign-off on the benefits of this diet because there is no one-size-fits-all approach.

A circadian diet is also known more commonly as a type of intermittent fasting, explains Rhiannon Lambert RNutr, nutritionist and author.

Now, intermittent fasting may be an effective method of monitoring energy intake for some by simply skipping a meal or eating only within a certain time-frame, you may consume fewer calories than usual over a period of time which may lead to successful weight loss.

However, this really depends on a multitude of factors, your lifestyle, energy needs, can you keep eating in this way?

Rhiannon says that a lot of her clients have found that this way of eating simply isnt something they enjoy or want to stick to long-term.

That being said, if you dont wake up hungry and you could easily miss breakfast without a second thought it may be a way of life that works for you, just remember it does not guarantee weight loss, she adds.

There is still no large body of evidence to support this approach and some studies suggesting benefits are conducted for those with type 2 diabetes, looking at insulin levels and appetite regulation which cannot be applied to the general public.

She says the principles of eating more intuitively with the light sounds good in theory, but applying them to life is very different.

It is most definitely not something to encourage if you experience anxiety, have a history of disordered eating or an eating disorder, or have a medical condition and are on medication, she says.

The implications of a one-size-fits-all approach are very concerning for registered nutritionists and dietitians like myself.

They may sound like they offer the solution but the reality is we are all unique and our bodies deserve a bespoke approach.

So, if youre considering switching up your diet its important to remember that everybody has different needs.

What works for your best mate, or your favourite influencer, might not be what your body needs.

MORE: How I Save: The 26-year-old freelance production coordinator earning 21,000 a year with 12,500 saved

MORE: How much can you drink while pregnant?

MORE: Drinking tea or red wine could halve your risk of developing dementia

The rest is here:
What is the circadian diet? And what are the benefits? - Metro.co.uk

The last few years have seen the rapid growth of veganism across the UK.Around 250,000 people took part in Veganuary last year, according to the Vegan Society, while the number of people becoming vegan full time has quadrupled.

Alongside growing awareness of the environmental impact of the meat industry, veganism is often hailed as one of the healthiest ways to eat. For people with a history of eating disorders, however, this might not always be the case.

Rebecca Hills, 21, from Essex,who works as a social media executive, developed anorexia during the first year of sixth form and was formally diagnosed the next year, in 2016. She is one of a growing number of people who have sought medical help for an eating disorder before they reach the age of 18.

Hills says she contemplated going vegan in the second year of sixth form, butdecided against it on the advice of her nutritionist. However, by the end of her first year at university in Sheffield, Hills found herself again considering the dietary switch.

I was watching lots of documentaries and seeing people talking about a vegan lifestyle, alongside the environmental reasons, she says. She finally turned vegan in the autumn of 2017, at the age of 19.

Go here to read the rest:
'I battled an eating disorder as a teenager and then veganism brought it back' - Telegraph.co.uk

Breakfast time is the best time to start your day on the right foot when it comes to your daily meals. Youre bound to stay on a healthy track when you begin your day with protein and perhaps even fruits and veggies. However, lets not ignore the fact that you want to be able to make breakfast in a pinch, because honestly, no one has enough time for it most mornings.

Luckily, there are plenty of healthy breakfasts you can quickly whip up without a problem eggs being one of them. Eggs take just a few minutes to cook during your morning rush and theyre loaded with beneficial nutrients.

According to Healthline, eggs contain antioxidants and powerful brain nutrients, in addition to containing Vitamin B12, Vitamin B2, Vitamin A, Vitamin B5, and Selenium. Healthline further explains that eggs can be a great weight loss food because they contain a lot of protein and fat. How amazing is that?!

The best part about eggs is that they can be prepared in a variety of ways. From sunny-side to poached, you can effortlessly switch up your breakfast game so that you will never get bored of eating this hearty morning go-to ingredient.

Shutterstock

Even though eggs are a healthy breakfast ingredient, that doesn't mean that they're always the best food to eat when they're paired with other sneaky ingredients. You should be pretty careful when it comes to eating your eggs with different foods to complete your meal.

Shutterstock

You should be extra wary when adding oil to your egg pan. Were all guilty of adding lots of olive oil to our frying pans to try to coat them the best we can, however, those calories in oil can add up qucikly. A Livestrong article reviewed by Jill Corleone, RDN, LD, explains that olive oil consumption out of moderation means excess calories, which can also mean fat gain if youre not careful.

Shutterstock

Another ingredient you should sparsely add to your eggs if needed is cheese. Cheese can be rather unhealthy at times. According to Healthline, cheese is loaded with sodium and is also high in fat. You should definitely lightly garnish your eggs with cheese the next time youre in the mood for some cheddar or fontina.

Shutterstock

As youve heard before: moderation is key, and that still holds true even when it comes to preparing some hearty eggs for breakfast in the morning.

Read the original:
Never Add THIS To Your Eggs If You Are Trying To Lose Weight - SheFinds

A Rutherglen mum who transformed her life by losing six stones and dropping half-a-dozen dress sizes is helping others to change their lives and achieve their weight loss dreams.

Aleksandra Lennon, 39, weighed 17st 5lbs when she joined her local Slimming World group in January 2013.

She has since shed six stones, ditched her size 22 clothing, and is now wearing a slimline size 10.

And her amazing weight loss gave her the confidence to become a Slimming World consultant in October 2016 when she opened her first group in Cambuslang, helping members to lose weight every week.

This was quickly followed by her second and third group.

On Friday, she is opening her fourth group in Cambuslang at the Baptist Church in Cadzow Drive at 9.30am.

Aleksandra, who is mum to seven-year-old daughter Maya, said: Obesity is becoming such a huge issue across the UK.

When I first joined Slimming World, I never dreamed that I would end up helping other people to lose weight.

Its a privilege for me to be able to pass on the experience, insight and understanding that helped me, so that I can give my members the support they need to get to target. Support is really the most important thing. It all starts with feeling youre not alone. I couldnt have lost six stones without the weekly help of my consultant and group.

Aleksandra, who supports more than 200 members every week, says setting targets, sharing recipes and working together to overcome challenges and celebrate success is so important.

She continued: Like a lot of slimmers, I had tried to lose weight so many times before by following numerous diets but they were never sustainable because Id always get tired of restricting what I ate.

I thought that I was destined to struggle with my weight for the rest of my life, but when I came to Slimming World it was different.

I couldnt believe Id found a way to lose weight without starving myself.

Linda Parrott, who runs Slimming Worlds group at The Sun Inn and manages Aleksandra as a team developer, said: With Aleksandras experience of being a successful Slimming World consultant and her kind and warm personality and great sense of humour, I just know that she will continue to be an amazing support to members, cheering them all the way to their target weight.

Aleksandras other groups are: Monday, Kings Park Hotel, Mill Street, Rutherglen, 9.30 am and 11.30am; Thursday 9.30am, 5.30pm and 7.30pm also held in the Baptist Church. For more call Aleksandra on 07731456808 or just pop in to a group.

More here:
Rutherglen mum tells of her amazing weight loss journey - Daily Record

Could I lose weight in six weeks on this home delivered meal plan?

BelfastTelegraph.co.uk

All I wanted to lose was a few pounds - but between the demands of work and kids and life, I was struggling to find the time to prep healthy meals and the motivation to stay on track.

https://www.belfasttelegraph.co.uk/life/health/could-i-lose-weight-in-six-weeks-on-this-home-delivered-meal-plan-38904679.html

https://www.belfasttelegraph.co.uk/life/features/43a2e/38904678.ece/AUTOCROP/h342/2020-01-29_lif_56601134_I2.JPG

All I wanted to lose was a few pounds - but between the demands of work and kids and life, I was struggling to find the time to prep healthy meals and the motivation to stay on track.

That's why I decided to try the Jane Plan, an eating plan where every meal is delivered to your door, removing at least some of the effort and temptation to stray.

I followed it for six weeks and this is how it went...

What is the Jane Plan?

After an initial phone consultation with a nutritionist, a calorie-controlled diet is worked out for you, based on how much weight you'd like to lose, your current weight, height, BMI and what you do for a living (ie, if you're a stay-at-home mum running around after three little ones, you'll be burning more calories than a 9-5 office worker).

You can head to the website to order all your food, so you only pick out the dishes you think you'll like, or you can sign up to a package.

Because my job involves a lot of sitting at a desk, I am only 5ft 2in and I don't have masses to lose, my eating plan is going to be quite tough, with a fairly low calorie count.

For me, this might be okay, and every person on the plan converses with their own nutritionist - but it's always worth speaking to a doctor before embarking on a diet change.

Day one

I quickly realise this is going to be tough. Breakfast is granola, berries and yogurt, which is what I often eat in the morning, but there's about half the amount I would ordinarily scoff. I scrape every last bit and still want more, but manage to hold off for a couple of hours until my mid-morning fruit snack.

For lunch, I've chosen a couscous salad. I learn the hard way it's best to prepare your lunch at home, rather than grabbing one of the ready-made packages and shoving it in your bag. You're allowed to add veg to it, which helps fill you up, and seasoning - which you'll need. It also means you can give it a good stir about and make it look more inviting than the sometimes congealed offering that awaits once you peel back the lid.

Once again, it didn't feel like it was enough and I end up eating my very delicious oat bar snack come 2pm. But even though that looks a good size, I was hankering after dinner for hours. I later find out that this 'snack' is actually a breakfast. Oops. My fault for not reading the information thoroughly...

I don't get home from work until late, and often end up eating around 8.30pm, which makes this healthy eating plan really difficult. But I scoff my lasagne with a side of veggies and manage to decline the G&T my other half is enjoying.

What's the food like?

The dishes are okay. There isn't a single meal I've raved about, but this is healthy food for the masses, so you're unlikely to be overexcited by them. As a vegetarian, my favourite is a lunch of chilli with beans and rice. It's small but tasty, and nicely beefed out with broccoli, peas and sweetcorn.

What's good about it?

The big plus is that everything is done for you. Prepping is needed but it is minimal.

They have also thought of lots of extras. You can order 'partner meals' (which are the same size!), so it's less antisocial, which I think is a really good idea. Although in practice, my other half refused more often than not. And you can also do 'weekends off'. This is something that sort of naturally ended up happening to me anyway, but it still absolutely works, which is hugely encouraging.

Results

It's safe to say I fell at many hurdles during my six weeks on the Jane Plan.

The day I did a 35-minute weighted Joe Wicks workout, I felt so light-headed, I had to grab extra snacks. On week one, I snuck chocolates, went gin tasting, had the entire weekend off plan and generally did pretty badly. However, I still tried to do a decent amount of exercise to balance things out, and managed to lose three-quarters of a pound, which I'm actually very happy with.

My level of cheating and result on the scales was the same in week two and in the weeks after, which just goes to show it is possible to have fun and gradually lose a little bit of weight at the same time.

In total, I lost around 5lb in six weeks, which met my personal goal and I'm really happy with it.

Overall verdict

This eating plan isn't easy. The Jane Plan website says most of their diets average 1,200 calories a day, which can be tough to stick to, though it could be more depending on the person.

It isn't cheap, either. You can choose a one, three or four-month plan, starting at 199 per month (though look out for deals online at janeplan.com). It does include all your food except add-ins, like milk, fruit and veggies, so your shopping bill will obviously be considerably less.

On the other hand, with my modifications, it worked for me. The option to have the weekend off was a lifesaver - and would have made it more of a long term option had I wanted it.

There are weekly check-in phone calls with your consultant, so you can ask questions, query anything you're not sure about or get some encouragement. For anyone who's time-poor and needs a helping hand motivation-wise, this could be worth a try.

A doctor's verdict

GP for MedExpress Dr Clare Morrison says: "Cutting calories will generally lead to weight loss, at least in the short term, so it's not surprising that this sort of weight-loss plan can be successful. Limiting calories through portion control, while eating the same food as the rest of the family, will also achieve weight loss.

"In the longer term, good health requires a consistently well balanced diet, with plenty of fibre, vitamins, and the right amount of protein, fat and unrefined carbohydrate. Refined carbs such as sugar and white flour, should be kept to a minimum. It's also important to keep active, ideally doing 30 minutes of exercise (such as a brisk walk) every day.

"If you have any doubt about a weight loss plan, do check with your GP first, particularly if you have a chronic health condition, such as diabetes or a food intolerance."

For more information, visit http://www.janeplan.com

Belfast Telegraph

Read the original post:
Could I lose weight in six weeks on this home delivered meal plan? - Belfast Telegraph

Losing over 100 pounds in a year may sound almost impossible, but it's Jeffrey Hadley's reality.

Jeffrey Hadley lost over 100 pounds and took charge of his health.

Credit: Jeffrey Hadley/LIVESTRONG.com Creative

The 50-year-old landscaper from Willow Grove, Pennsylvania, topped 270 pounds four years ago, when a health scare that landed him in the hospital for almost a week served as a wake-up call. He was discharged with a diagnosis of adult-onset asthma, COPD, high blood pressure and a determination to change.

Today, at 160 pounds, his health issues have vanished, and he's never looked or felt better. Here's his amazing story, in his own words.

Most of my life, I'd never had a weight problem. I worked as a landscaper, an active job that easily burned 10,000 calories a day. As a result, I could pretty much eat anything I wanted.

But in 2013, I got promoted to general manager at my company, a desk job that didn't involve much activity. I kept on eating the same way, though, and within a couple years I'd gained 100 pounds. The more weight I gained, the more sedentary I became, and over the months I noticed I was becoming winded doing relatively easy activities like walking across the room.

"A little lightbulb went off in my head and I realized that my health problems were most likely due to my being so overweight."

Then, in 2015, I ended up in the hospital for six days because I was having so much trouble breathing. My oxygen levels were hovering around 80 (normal is between 95 and 100). I ended up on oxygen 24/7 with constant nebulizer treatments and three inhalers. The doctors diagnosed me with adult-onset asthma, COPD and hypertension.

On my fifth day there, one of the physicians who came in to see me began asking me a lot of questions about my diet and exercise habits. Before he walked out, he turned to me and said, 'You know, if you just lose some weight, all of this would stop.'

A little lightbulb went off in my head and I realized that my health problems were most likely due to my being so overweight.

I was released the next day. The first thing I did when I got back home was to research the term 'clean eating.' I learned that all the processed foods like pizza and calzones that were the staples of my diet were loaded with calories, added sugars and chemicals that had caused all my weight gain.

In the beginning, I just ate a ton of fruit and veggies, some meat and eggs and lots and lots of chicken. I cut out starches like bread and processed food as much as possible.

Breakfast was usually eggs, oatmeal and fruit, while lunch and dinner were usually some type of lean protein paired with fruit and veggies. I only let myself snack on fruits and veggies.

I'm single and don't have much time or space to cook, but even when I ate out I focused on healthier choices: Instead of my usual cheesesteak, for example, I'd have plain chicken.

The weight came off fairly quickly, and I think it's because I had been overeating so much. I'd order a family-style Stromboli entre at work, for example, and end up eating it all myself. I was consuming a ton of food without even realizing it.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

It was tough at first, because although I wasn't really physically hungry, I was so used to snacking all day that it felt like a real void. I bought a motorcycle and went on a ride every day as my "reward" for clean eating.

While he was losing weight, Jeffrey rewarded himself for eating well by taking his new motorcycle for a spin.

Credit: Jeffrey Hadley

When I first got home from the hospital, I was in bad shape. I was 270 pounds with a 48-inch stomach and I was barely able to climb three steps without getting out of breath. Just walking to the bathroom required a rescue inhaler. I knew if I wanted to lose weight, though, I had to become physically active.

I asked a friend who owned a kickboxing gym what I could do that would get me moving while being easy on my body. She told me to just walk. So that's exactly what I did.

At the beginning, I couldn't walk two steps without having to use my inhaler. It would take me an hour to walk a quarter mile. But I refused to quit, and as the weight came off, it became easier and easier.

Within a couple months, I was walking 2 to 3 miles a day, until I eventually worked up to 10 miles a day. Now, I regularly run 5Ks.

The medical problems that landed me in the hospital asthma and hypertension have vanished. It turns out all my excess stomach fat had been crushing my lungs and my heart.

"At the beginning, I couldn't walk two steps without having to use my inhaler. Now, I regularly run 5Ks."

Consistency was key for me. I never did cheat days, or cheat meals, or even cheat snacks. I made sure I was 100-percent dedicated to what I was doing. It wasn't easy I'm normally a fly-by-the-seat-of-my-pants kind of guy.

I decided to keep everything very basic, with five main food staples: veggies, fruit, chicken, rice and eggs. I swear, I ate scrambled eggs with chicken every morning for a year, but I needed to keep it simple.

As time went on, I tried different diet programs, like keto and intermittent fasting, but I found them very restrictive and hard to stick to long term. I felt I was more successful if I followed what I dubbed JERF, or Just Eat Real Food!

The first piece of advice I'd offer to others who are looking to lose weight is to simply cut out processed food. If it comes in a bag or a box, it's probably not good for you. I found I was more satisfied and naturally ate less if I just focused on fresh, real food.

Secondly, focus less on the scale and more on how your clothes fit and how you feel.

After I'd lost about 70 pounds, I decided it was time to start going to the gym. That was tough, because I'd never lifted weights before. I was scared to death. Again, I decided to keep it simple: the first time I went, I used three machines, and that was it.

But as I gained confidence and began using more machines (and lifting heavier weights) I realized that while my stomach was getting smaller and my shirts were fitting better, my scale wasn't moving as much anymore. I was losing fat, but replacing it with muscle.

I gauge my progress now by how my clothes fit. At my heaviest, I wore a triple-extra-large shirt. Now, I easily can slip into a medium.

More here:
'I Lost 100 Pounds in a Year by Walking and Cutting Processed Foods' - LIVESTRONG.COM

Every day in the NBA there is a lot to unpack, so every weekday morning throughout the season we will give you the three things you need to know from the last 24 hours in the NBA.

1) Vanessa Bryant, Lakers share their pain with the loss of Kobe. Understandably, it has taken time for the family of Kobe Bryant and the Lakers organization to make any statements on the death of Kobe, his daughter Gianna, and seven others in a helicopter crash last Sunday.

Wednesday that started to happen.

First, Laker coach Frank Vogel spoke to the media.

Its just strengthened what weve felt all year about our current group, which is weve become a family in a very short time. And its something you talk about in the NBA with your teams, but this group in particular has really grown to love each other very rapidly. And we understand the importance and the opportunity that we have this year, and this has just brought us closer together.

Later, Vanessa Bryant Kobes wife and Giannas mother made her first public comments since the tragedy, posting on Instagram.

View this post on Instagram

My girls and I want to thank the millions of people whove shown support and love during this horrific time. Thank you for all the prayers. We definitely need them. We are completely devastated by the sudden loss of my adoring husband,Kobe the amazing father of our children; and my beautiful, sweet Gianna a loving, thoughtful, and wonderful daughter, and amazing sister to Natalia, Bianka, and Capri. We are also devastated for the families who lost their loved ones on Sunday, and we share in their grief intimately. There arent enough words to describe our pain right now. I take comfort in knowing that Kobe and Gigiboth knew that they were so deeply loved. We were so incredibly blessed to have them in our lives. I wish they were here with us forever. They were our beautiful blessings taken from us too soon. Im not sure what our lives hold beyond today, and its impossible to imagine life without them. But we wake up each day, trying to keep pushing because Kobe, and our baby girl, Gigi, are shining on us to light the way. Our love for them is endless and thats to say, immeasurable. I just wish I could hug them, kiss them and bless them. Have them here with us, forever. Thank you for sharing your joy, your grief and your support with us. We ask that you grant us the respect and privacy we will need to navigate this new reality. To honor our Team Mamba family, the Mamba Sports Foundation has set up the MambaOnThree Fund to help support the other families affected by this tragedy.To donate, please go to MambaOnThree.org. To further Kobe and Giannas legacy in youth sports, please visit MambaSportsFoundation.org. Thank you so much for lifting us up in your prayers, and for loving Kobe, Gigi, Natalia, Bianka, Capri and me. #Mamba #Mambacita #GirlsDad #DaddysGirls #Family

A post shared by Vanessa Bryant (@vanessabryant) on Jan 29, 2020 at 4:59pm PST

Near the end of the day, the Lakers organization released a statement.

The Lakers will take the court for the first time Friday night at Staples Center against Portland.

The emotion of the loss of Kobe is still washing over the league. That was best evidenced by Kyrie Irvings emotional postgame comments after the Nets beat the Pistons.

A couple of things to note. First, the NBA will not be changing the leagues logo to Kobe. Second, the investigation into the cause of the crash continues.

2) Damian Lillard gets his first career triple-double and does it in front of his nemesis, Russell Westbrook. I had two thoughts as I watched Lillard get that first triple-double.

First, he didnt have one already? Technically I knew he didnt, but it just felt like he must have done this already (same with Kawhi Leonard getting his first recently).

Second, of course he did it in front of Russell Westbrook. At this point, the smack-talking Westbrook may not want to ever speak around Lillard again, it just brings out the best in Dame.

Lillard had 36 points, 11 assists, and 10 rebounds against the Rockets his first career triple-double, which sparked the Blazers to a 125-112 win.

James Harden returned after missing two games with a thigh bruise but his slump continued, scoring 18 points on 5-of-18 shooting. Russell Westbrook scored 39 points, extending his streak of games with 20+ points to 21 games.

3) Knicks fans are frustrated and they should be. Knicks scuffle at the end of the game, Marcus Morris then sticks foot in mouth. I get what Knicks fans are feeling. I am a supporter of Newcastle United in the Premiere League and I would put that team owner, Mike Ashley, up against any crappy owner in any sport (short of the insanely high bar Donald Sterling set back in the day). My Newcastle fandom allows me some insight and empathy. I know what its like to helplessly watch a lack of organizational direction, seeing what should be lesser organizations thrive while you tread water (at best), I get the losing wears fans down.

Meaning, I understand the fans chanting sell the team at Knicks owner James Dolan as he left New Yorks loss to Memphis on Wednesday night.

It was a rough night for the Knicks and their fans. First, New York was blown out at home by the Memphis Grizzlies 127-106. (Credit to the Grizzlies, who 11-3 in January and improve to .500, sitting as the eighth seed in the West.) This loss carried weight because both of these teams are supposed to be rebuilding, but only one seems to be on a path back to relevance soon.

Then it got ugly. With less than a minute to go and the game decided, Memphis Jae Crowder stole a lazy pass from Julius Randle, then decided to keep playing hard and jacked up a corner three rather than dribble out the clock. Crowder kept on playing hard. New Yorks Elfrid Payton took exception to that, ran over and shoved Crowder to the floor. Crowder bounced back up and went at Payton, and then others jumped in and what passes for a fight in the NBA was on.

Payton and Crowder were ejected, as was New Yorks Marcus Morris for being the third man in. Payton can expect a suspension from the league for his sore-loser act and him not remorseful after the game will not bring leniency from the league office.

Then after the game, Morris stuck his foot in his mouth when asked about Crowder.

Come on, this is not Mad Men era basketball. You cant say that. Frankly, if the Knicks played with the fight of most players in the WNBA theyd have more than 13 wins this season. Morris backed away from those comments and quickly apologized.

Expect the league office to hand down suspensions and fines in the next 48 hours.

BONUS THING TO KNOW: Victor Oladipo returned to the Pacers, hit shot to force overtime. Oladipo was back. The former All-NBA player had missed most of a year with a right quad tendon rupture, but he was back on the floor for the Pacers on Wednesday, and he was making plays. That includes hitting the three that forced overtime.

Indiana is in that tight bunch between 2-6 in the East (where 2.5 games separate five teams) and if Oladipo can get his legs under him and his form if he can blend in with Malcolm Brogdon and Domantas Sabonis Indiana might be able to break out of that pack and do some damage in the playoffs.

See the original post:
Three Things to Know: Vanessa Bryant, Lakers share their pain with loss of Kobe - NBCSports.com