FROM mince pies and mulled wine to chocolates and roast potatoes - it's easy to overindulge over the festive season.

But for most of us it gets to a point where you go from eating pigs in blankets to feeling like one.

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So, with the festivities behind us, you might be thinking about starting a fresh diet as a New Year's resolution.

But the medical director of the NHS, warned earlier this week that Brits should avoid quick-fix remedies that are too good to be true.

Prof Stephen Powis says that many dieting fads being sold on High Streets or plugged online are at best ineffective and can often be harmful.

He said: "New years resolutions are a great time to make a change, but the reality is theres a slim chance of success withdiet pills and detox teas."

So we've rounded up some of the top diets recommended by experts to help you pick the best weight loss plan for you as we kick start 2020.

This olive oil-rich diet promotes the consumption of vegetables and fruits in addition to oily fish, red wine, lean meats, nuts and low-fat dairy products.

It's low in refined sugar, red meat and processed foods which is why it's been linked to lowering risks of cancer, heart disease, type 2 diabetes, high blood pressure.

The diet also may improve kidney function and gut health.

According to the NHS, the Mediterranean diet varies by country and region, so it has a range of definitions, but in general, it's high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.

It usually includes a low intake of meat and dairy foods andtends to replace butter with oil, while flavouring comes from herbs and spices rather than salt.

Experts at Sheffield Hallam Uni also recommended it as the best diet to follow for reducing the risk of cardiovascular disease.

Not an eating plan designed for those of us in a hurry, DASH stands for Dietary Approaches to Stop Hypertension.

It's a plan specifically designed to help lower blood pressure.

It involves reducing yoursalt intake and loading up on foods that are chock-full of heart-friendly minerals like calcium, potassium andmagnesium.

Again, it involves you limiting how much red meat and sugar you consume, as well as fats.

MIND is short for Mediterranean-DASH Intervention for Neurodegenerative Delay, and it's a plan which combines the Med and DASH diets in the hope of improving brain health.

While the jury is still out as to whether you can seriously eat your way out of mental decline, experts have praised the MIND diet for encouraging such healthy attitudes towards food and nutrition.

Those on the plan are told that they must eat at least three servings of whole grains, a salad, another vegetable and a glass of wine a day.

Okay, so this one isn't a specific diet but more of a lifestyle programme - and it's the safest way to lose weight, according to the nation's top docs.

The NHS 12-week weight loss plan is scientifically-based anddesigned to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

If you go over your limit one day, do not worry - it simply means you'll have to reduce your calorie intake on the following days.

The vegan diet is a plant-based, meat-free diet, which means avoiding eggs, dairy, and for some, honey too.

It consists solely of beans, grains, fruits, nuts, seeds and vegetables.

However, there are many substitutes which can be used in place of animal-based ingredients.

For example, cow's milk can be replaced with soy milk, and vegan margarine is a great alternative to butter.

According to scientists at Sheffield Hallam Uni, long-term vegans have lower total cholesterol than non-vegans.

Writing inThe Conversation, the study's author, Markos Klonizakis, said: "Our study found that the vegan diet offers benefits in the reduction of cholesterol levels.

"On the other hand, we did find that participants who followed the vegan diet appeared to also have a reduction in a number of important micro-nutrients such as B12 vitamin and iodine.

"This is despite us providing B12 supplements to participants."

Can't bear the thought of quitting meat entirely?

You don't have to - but you might want to limit how much you eat to once or twice a week.

Significantly reducing how much meat you eat has been proven to be effective in combating heart disease, type 2 diabetes and cancer.

In fact, flexitarians can reduce their likelihood of developing diabetes by a massive 28 per cent simply by reducing the number of times they eat meat.

WW - formerly known as Weight Watchers was ranked first for the best diet for weight loss and best commercial diet, according to US News.

It assigns point values to food based on their calorie, sugar, saturated fat andprotein content.

The healthiest foods havezero points, meaning that you can eat as much of them as you like.

You're given a daily point total which you meet by keeping a food diary.

You may have heard of "keto" and thought it was a fad, made popular by celebrities including the Kardashians and Halle Berry.

But the keto diet - or ketogenic diet - was actually developed by experts in the 1920s to treat children with epilepsy.

Similar to the Atkins diet, it's low-carb high-fat.

Writing in The Conversation, Sophie Medlin, a lecturer in nutrition and dietetics at King's College London, said: "The keto diet got its name because ketones are the source of energy that the body uses when its burning fat.

"Ketones are produced in weight loss regardless of the type of diet you are following. So, actually, anyone who is losing weight is actually on a keto diet.

"Most people calling their diet a keto diet are simply following a low or very low carbohydrate diet.

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"Low carbohydrate diets can be helpful, at least in the short term, for some people to lose weight. However, as with the true ketogenic diet, most people cant stick with a very low carbohydrate diet for long.

"The latest research shows that its the ability to stick to the diet that matters.

"So if a low carbohydrate diet or keto diet is a practice that works for you and you are able to maintain it for as long as it takes to lose excess body fat and you are meeting your nutritional requirements then the science says that this should be encouraged."

US News 2020 Best Diets Ranking

Best Diets Overall 1. Mediterranean Diet2. DASH Diet3. Flexitarian Diet

Best Weight-Loss Diets1. WW (Weight Watchers)2. Vegan Diet (tie)2. Volumetrics Diet (tie)

Best Commercial Diets 1. WW (Weight Watchers)2. Jenny Craig3. Nutritarian Diet

Best Fast Weight-Loss Diets 1. HMR Diet2. Optavia Diet3. Atkins Diet (tie)3. Jenny Craig Diet (tie)3. Keto Diet (tie)3. WW (Weight Watchers) (tie)

Best Diets For Healthy Eating1. Mediterranean Diet (tie)1. DASH Diet (tie)3. Flexitarian Diet

Easiest Diets to Follow1. Mediterranean Diet2. Flexitarian Diet3. WW (Weight Watchers) (tie)3. MIND Diet (tie)

Best Diets for Diabetes 1. Mediterranean Diet2. DASH Diet (tie)2. Flexitarian Diet (tie)2. Mayo Clinic Diet (tie)2. Vegan Diet (tie)

Best Heart-Healthy Diets1. Ornish Diet2. Mediterranean Diet3. DASH Diet

To see the full list of diets, click here

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How to lose weight fast with the best diets of 2020 including keto, vegan and Mediterranean - The Sun

I have always struggled with my weight. In high school, I weighed 150 pounds. I got married at 22 years old and had two babies before I turned 30. With each pregnancy, I gained another 20 pounds.

Over the next several years, I tried various weight loss programs. They almost always led to short-term success, but Id eventually fall off the wagon and pack the pounds back onplus more. By the time I turned 38, I weighed 220 pounds. That year, I was blessed enough to get pregnant with my son. I used that excuse to eat anything and everything. With every single meal, Id have a glass of chocolate milk. I also ate a hot fudge sundae with peanuts at least once a day.

By 39, I had three kids and was starting a new job as an assistant principal at an elementary school. I was juggling responsibilities at work and at home. It felt like I was in constant survival mode and fast food became my best friend. Health was just not a priority.

Courtesy of Cindy Seder

It wasnt long before I was diagnosed with high blood pressure, which caused extreme swelling in my hands and feet. I had to go on several different medications to control it. My doctor was concerned and had several conversations with me about the impact my weight was having on my health. He warned me that diabetes would be my next diagnosis if I didnt do something to shed the extra weight I was carrying. I wish I could say that these conversations resonated with mebut they didnt. Instead, I continued to pop the pills and survive on fried food, tons of carbs, and sweet tea.

My turning point came when two of my closest friends, Heather and Loretta, started their own weight loss journeys. One evening, we went to dinner and took a photo to commemorate our night together. When it was posted on Facebook, I was in shock and so ashamed of what I saw. I felt mortified that this photo of me was out there for anyone to see. I couldnt believe I had let myself get to that point. Right then, I decided to take control of my health.

I still remember the date. It was August 1, 2017, and I made two long-term goals. The first was to get off my blood pressure medication. The second was to lose 100 pounds by July 16, 2018my 50th birthday.

I decided to start slow and steady with small food changes. In the past, I always went to extremes and the results never lasted. This time, I wanted to make small changes I could maintain. First up? My sweet tea addiction. I knew I wouldnt be able to stop cold turkey. Instead, I started to get half sweet and half unsweetened tea. Gradually, I worked my way to only unsweetened tea and then started replacing it with water. During this time, I also shifted the way I took my coffee. First, I cut out the sugar and only used creamer. Then, I started substituting unsweetened vanilla almond milk for the creamer. Now, I drink my coffee black.

These little tweaks helped me prove to myself that I could incorporate change.

Of course, I had to make much bigger changesbut these little tweaks helped me prove to myself that I could incorporate change. My next step was major. I cut out all white carbohydrates (rice, bread, pasta) and all sugary foods. No more hot fudge sundaes for me! Again, I did everything graduallybut the pounds started coming off.

Ultimately, what I had to change was my emotional relationship with food. If I was sad, I didnt want food to be the first thing I turned to. One of the things that helped me change this was really focusing on what I like to eat. I started exploring and looking for healthy foods that I enjoy and love. That way, when I am tempted to reach for something, I can pick food that I actually enjoy but that also nourishes my body. And because I was enjoying whatever I reached for, it no longer felt like I was depriving myself when I skipped over things like pizza and ice cream.

Now, my diet is pretty healthy. Heres what an average day looks like:

Breakfast: 2 scrambled eggs with chopped onion and green or red pepper

10 a.m. snack: 1 banana

Lunch: plain Greek yogurt, a few sliced strawberries, cup of blueberries, and a few tablespoons of sliced almonds

2 p.m. snack: 1 cup of pretzels

Dinner: grilled shrimp, roasted asparagus, and sweet potato

Dessert: 1 apple, sliced thinly

Once I got the hang of the food thing, I started exercising. I began with walking. My goal was to finish the 2-mile path near my home. Over time, I have been able to increase my speed and distance. Now, Ive even have participated in a few 5Ks and 10Ks. Ive also joined a gym, but walking remains my favorite form of exercise. I love the fresh air!

A year after I started my weight loss journey, I was able to stop taking my blood pressure medication. It was such a victory. In total, Ive lost 89 poundsand I am so proud of myself.

Ive been reflecting on what helped me succeed this time when Ive had so many other failed attempts. I believe that its because I now give myself time every single day. Before, when life got hectic, I let taking care of myself fall to the bottom of the list. Not anymore. Now, I make time every single day to reflect, revise, and implement the four Msmindset, menu, movement, and motivation. I take time to check in and make sure my mindset is still feeling strong and focused. I plan and prepare a menu of food that will keep me nourished and make sure I move. These things keep me motivated.

I want other women to know that if they are struggling with weight loss, they need to make time for whats important in lifeyourself! Everyone else in your life will be glad that you did.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

Excerpt from:
At Age 49, I Lost 89 Pounds and Got Off My Blood Pressure Meds By Cutting Carbs and Sugar - Prevention.com

Alfredo Zuiga Jr. remembers gaining weightit happened slowly but consistently from around the time he was eight years old. Now 19 and a college student helping with his familys business in Fort Worth, Texas, he acknowledges that the reason the pounds kept creeping up was a simple one: He found comfort in food.

But the unfortunate side effect of all that comfort-eating was that by 17 years old, Zuiga weighed 275 pounds. His weight seemed out of his control. At my heaviest, I was going through a lot of depression, he says, because I was so insecure about my body. I felt like I was disgusting.

Nearing 300 pounds forced him to face an uncomfortable fact: If he was going to lose weight and get his body back under control, he would have to change his life. Hed have to get active, whatever that meant. So he started small, going on walks. At the beginning he would do two miles a day. As time went by, he walked longer distancessoon enough he was walking five miles a day. On top of that, hed started running three miles daily.

And he struck at the root of the problem: his diet. When he decided to change, he dropped all the junk food and fast food that had previously defined his life. Sugary drinks, too, went out the window. A pair of bodybuilder friends encouraged him to join them at the gym, where he could hit the weights to build strength as he slimmed down.

He was losing weight, but at 230 pounds he hit a roadblock. He was stuck there for a whole month, not dropping any lower. He figured hed plateaued; fixing his diet had gotten him this far, but hed have to try something more radical to keep going. He thought about a ketogenic diet, devouring everything he could find on the keto subreddit. Then he cut out all carbs in his meals. The weight started to fly off, he says. Even though hes no longer doing keto, he still keeps a close eye on his carb intake.

The way I stayed motivated was by telling myself Im changing my life every day when I woke up, he says. Hed felt like the fat guy in his friend group, and he wanted to make sure that wasnt his future. In two years, he dropped from 275 down to 19085 pounds. Hes eyeing 180, but people have told him hed be too skinny, and he should stay where he is. Hes also focusing on getting stronger, and earning that elusive six pack. Shoot, maybe Ill be built like The Rock one day, he says.

Whether he ever reaches the fitness heights of Dwayne Johnson, Zuiga has already transformed himself. Friends and family that I hadnt seen in a long time didnt even recognize me at all, he says. A cousin he grew up with walked right past him, not realizing who he was until Zuiga said something. Even he, looking back at old pictures of himself, is surprised by the person he sees. I never knew how fat I was, he says. Hes got a newfound confidence; friends even rib him about being too cocky.

For anyone needing a push to get started on their own transformation, he says now is the time. Persevere. Dont let negative thoughts control your mind, he says. If I was able to lose weight, I promise, you can too.

See the article here:
How Keto and Walking Helped This Guy Lose Nearly 90 Pounds - menshealth.com

Welcome to 2020. It is not just a new year but also a new decade! And, it may just be the year you (finally) lose weight, get fit and build those washboard abs. Here, to help you get started on your fitness resolution, weve jotted down 20 easy weight loss tips, diet hacks and workout routines (no thanks necessary!).

Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them. There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

But, is IF really worth it? Find out here.

A keto diet (also known as the ketogenic diet) is a special diet plan that ensures you are eating foods that are high in fat (about 70 per cent), moderate in protein (about 25 per cent) and extremely low in carbohydrates (about 5 per cent). The main purpose of this diet is to help your body achieve the state of ketosis. When in ketosis, your body is constantly burning fat, and at a rate higher than any other diet plan will be able to help you achieve. You can read more about the keto diet here.

QUICK READ: How to lose weight like this guy who lost 38 kgs by following a ketogenic diet & this simple exercise regime

Emphasising portion control will yield the biggest (and also fastest) results. But portion control doesnt translate to starvation. In fact, nothing should ever lead to starvation as it will not help you in the long run. Portion control can start from eating only when you are hungry instead of binging on food when you are bored and also with small tweaks in your daily diet.

You can replace an oily veggie preparation with a bowl of dal and deep fried papad with a fresh salad. You can also cut down your intake of empty calories (biscuits, cakes and the likes) through the day and stick to a 4 or 5-meal plan with 2 rotis for lunch instead of 3 for starters and a bowl of brown rice instead of a huge plate of white rice.

QUICK READ: 7 portion control tips on how to lose weight fast

This is actually easier than the mathematically implied name suggests. All the food that we eat in a day are essentially just calories for the body. They are burned by our systems to produce energy and the extra calories get stored in the form of fat, leading to eventual weight gain. Counting your calories can help you create a deficit, which will burn fat faster. Theres also a calorie deficit diet pattern than you can follow to do this efficiently.

A calorie deficit pattern of dieting is based on the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight, according to Healthline. This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

QUICK READ: How many calories should you eat every day to lose weight?

A whole foods diet is a lifestyle change that emphasises on the consumption of whole or minimally processed foods as your meals. Plants, including vegetables, fruits, whole grains, legumes, seeds and nuts make up this diet. The main concept of this diet is to cut down on junk food and heavily processed or preserved foods. Interestingly, the diet also does not limit your meat intake. It suggests to consume meat such as chicken cooked using healthy ingredients over chicken nuggets processed with a very high quantity of fats and preservatives.

QUICK READ: How to lose weight like this guy who lost 46 kgs and beat 30 ailments by following a unique plant-based diet

Adding high-fibre foods such as wholegrain breakfast cereals, wholegrain bread, broccoli, carrots, green peas, beans, oats, pears, oranges, and pulses will not just help you lose weight but also promote gut health. They are more filling and leave you satiated for a longer amount of time, thereby eliminating the need to snack in between meals.

They are also energy dense, which essentially means that the 100 gms for high-fibre foods will have fewer calories than a 100 gms serving of low-fibre foods. Soluble fibre found in oats, carrots and oranges helps regulate cholesterol and insoluble fibre found in nuts, cauliflower, green beans and potatoes help eliminate waste and toxins from your body.

QUICK READ: Can fibre help you lose belly fat?

Embracing a sugar-free life is definitely easier said than done and also trickier in theory. When dieticians and nutritionists suggest giving up the shiny crystals, what they want you to give up is processed white and brown sugar, sweetened drinks, sugary jams, syrups and artificial sweeteners and not natural sugars that your body can absorb from fruits (unless specified otherwise). Artificial sweeteners and processed sugar is not just high on empty calories but can also lead to obesity and an imbalance in your blood sugar and hormone levels.

But we understand that sugar is a huge part of Indian diets, so you can start small by replacing sugar, sugar cubes and sweeteners for your tea and coffee with jaggery.

Though waters primary functions include: transportation of nutrients throughout the body, regulation of bodys temperature and maintenance of pH levels to ensure your health is not at risk of any diseases, especially kidney stones. It is also an appetite suppressant.

Drinking water before meals can make you feel full for a longer amount of time, and reduce your calorie intake. Many a times, our body is not able to differentiate between hunger and thirst and as a result we end up binging on food, when were actually just craving a glass of water.

QUICK READ: How many glasses of water should one drink a day for effective weight loss?

Walking is the best form of free physical exercise that burns calories and belly fat. It also helps preserve lean body muscle. Walking for a mile which is about 1.6 km has the potential to burn almost 100 calories, depending on your body structure and weight. Club it with a healthy diet plan and routine, youll start noticing an improvement in your body soon. Read more about its benefits here.

Once you start walking daily, running cant be left far behind (also, that thing they say about a runners high? Yeah, thats totally real!). According to Healthline, running daily burns more calories than most other types of exercise because it requires many different muscles to work hard together.

Running also makes your more active and reduces the risk of many cardiovascular diseases and even lowers the risk of developing cancer.

QUICK READ: How running a little bit every day for two months changed my life

Contrary to popular opinion, sweating in an overcrowded gym is not the only way to torch fat. You can burn the same amount of calories, while listening to good music of your choice at home by following a simple home workout regime that can include running, Yoga, squats, brupees, crunches, skipping and basic weight training. Youll need to invest in a pair of dumbbells for the latter.

Fitness is a way of life and not just a hurdle or an obstacle that you overcome by losing weight. You have to commit to eating healthy, and the easiest way to do this is by getting rid of all junk food from your kitchen shelves and actually stocking cookie boxes with dry fruits and nuts and your refrigerator with a whole lot of fruits and green veggies instead of ice creams and candies.

Cheat meals are as important as rest and recovery during a body transformation or weight loss journey. They help break the monotony of a diet plan and motivate you to work harder the next day in the gym or at home. However, keep in mind that the luxury of a cheat meal can only be afforded once youve got accustomed to your diet and exercise regime. Also, ensure that a cheat meal only remains a cheat meal and does not extend to a cheat day.

Not many of us are aware of the fact that poor sleeping habits aid to weight gain. When you dont sleep enough and well, a stress hormone - cortisol - increases in your body. This hormone may cause a spike in your appetite and thats probably why we eat when we cant sleep at night. On the other hand, a healthy sleeping pattern - 7 to 9 hours - can not only boost your metabolism but also leave you feeling fresher in the morning.

QUICK READ: The trick to fall asleep faster, according to a psychologist

First things first: what is cardio? Well, cardio is any form of exercise that raises your heart rate, gets the blood really pumping and gets you to break into a sweat. If youre really unfit then even climbing a flight of stairs can be classified as cardio. Notably, activities such as jogging, running and even skipping comprise as cardio. It is working out with the absence of weights.

Bonus, you dont really need a gym membership to commence a cardio-led workout regime, but in case you already have one these are the best cardio machines for every type of workout.

If you are looking to torch fat and not lose muscle mass while you are at it then weight training is an option for you. It burns fewer calories than cardio but improves your metabolism over time and does not leave you with loose or hanging skin after a drastic body transformation. Ideally, your weight loss workout routine should be a mix of both cardio and weight training.

Practising Yoga daily can not only help you lose weight but also improve your flexibility, athletic ability and give you mental clarity. It helps you disconnect with the world for a bit daily to improve your breathing, posture and also makes you more aware of your food choices bad lifestyle habits. Thereby, treading a clear path to your weight loss and fitness goals.

QUICK READ: 10 reasons why men should do yoga

A popular form of cardio exercise, swimming can help burn more calories than jogging or cycling without the sweat. "Swimming is a low impact sport, which helps build endurance and muscle strength without any injuries," said Nisha Millet, Brand Advocate, Speedo India to GQ in a previous interaction. "On an average, a person weighing 75 to 80 kgs can burn between 500 to 800 calories in an hour with moderate paced swimming," she added. Plus, everything you need to know before diving in.

When you start exercising daily, it is only natural to feel even hungrier post a rigorous workout session. But instead of eating all the calories, youve so painfully lost in the past hour, time your gym sessions or home workout schedules in accordance to your meals. This way, youll curb overeating and feel energised after a robust workout.

The most important thing to remember is that weight loss is not magic. It requires time, patience and consistency. And, cultivating a positive attitude will help you break a weight loss plateau and even get over bad days at the gym.

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How to lose weight and get fit in 2020: 20 easy tips, diet hacks and workout routines to help you get started - GQ India