Weve all heard that slow and steady is the smart way to lose weight, right? But guess what: thats a myth!

Despite popular belief, losing weight quickly is the best way to go. Hands down! And while Ive been witnessing this in my practice for years, science has also shown this to be true.

In a groundbreaking study, researchers found that people who dropped the most pounds in the early days of their diet lost more weight by the six-month mark than slow starters.

In fact, researchers found a significant difference in behavior between the fast and slow weight loss groups. Specifically, the fast weight loss group attended many more behavioral classes, took in way less calories, and significantly increased their physical activity.

So what gives? This isnt what weve been led to believe.

Well, I dont know about you, but nothing motivates me more than RESULTS!

And thats exactly what the researchers proposed in the study mentioned above. Fast weight loss is much more motivating. It quickly improves your quality of life as well as your outlook. And this study found that when factors such as physical appearance, perceived health, energy levels, and body image improve during the first four weeks of a weight loss program, better outcomes are more likely in the short and long term.

But wait, doesnt a quick initial weight loss mean youre more likely to gain the weight back?

Nope! Not in my patients and not according to science.

Because the same study found that participants in the fast weight loss group had a much higher chance of keeping the weight off in the long run. FIVE times more likely to be exact.

Crazy, right? Well, its not the only study of its kind.

This study also concluded that a faster initial weight loss was associated with better long term maintenance. This study reported similar findings. But, they also noted the importance of making lifestyle changes, such as eating healthier (not just less), managing stress, and becoming more physically active. And I couldnt agree more!

Now some may argue that losing weight fast isnt safe. And that may be true if you go from eating a 2000 calorie junk food diet to a 1500 calorie junk food diet.

Because processed and fast foods contain so little nutrition as it is. Which means youre not supporting your body with the nutrients it needs to handle the weight loss safely.

You may lose weight, but you may also throw your system out of whack while youre at it. And thats NOT what you want!

Instead, you want to create a calorie deficit with the help of mini-fasting (a.k.a. intermittent fasting) and nutrient dense foods. Foods such as bone broth and collagen protein powder. Both are low in calories, but super nourishing and satisfying.

In fact, this is what my new bookThe 10 Day Belly Slimdownis all about. It teaches you how to lose weight FAST and SAFELY. Step by step!

And I know from using this approach with countless patients that losing weight fast is a big part of their success. Heres a comment I received from a patient whose success story is presented in the book:

I lost a lot of weight in the first few days5 pounds in the first 2 days! The quick initial weight loss was very motivating and I know its what helped me push through the tougher days.

And, the benefits dont stop there! If you follow the plan, youll also learn how to make all of those important lifestyle changes Ive mentioned above. Which creates the perfect recipe for getting that sexy, slim waistline youve always wanted NOW and keeping it FOREVER.

So, if youre ready to make this year YOUR year, dont miss my new book!

Keep thinking Big and living BOLD!

Read the original here:
The Best Weight Loss Strategy: Lose Weight Quickly - Dr ...

They first recruited 12 healthy, active young men and asked them to report to the universitys exercise lab on three separate mornings. On one morning, the men ate a hearty, 430-calorie bowl of oatmeal and rested for several hours.

Another morning, they swallowed the same porridge before riding a bike moderately for an hour.

On a third visit, they skipped the porridge but rode the bike, not eating at all until lunch.

Each time, the men stayed at the lab through lunch, eating as much or little at that meal as they wished. The scientists also handed the men food baskets to take home, asking them to eat only from the basket and return uneaten portions, so the researchers could track their daily calories. They also used respiratory masks and mathematical formulas to estimate their 24-hour energy expenditure.

Then the scientists compared numbers, with some results they had not predicted.

Least surprising, the men wound up with an energy surplus when they had breakfasted and then sat, taking in about 490 more calories that day than they burned.

When they downed porridge and then worked out, though, they maintained their energy balance with fine precision, burning and consuming almost exactly the same number of calories that day.

It was when they had skipped breakfast before exercise that their eating became most interesting. Having presumably depleted most of their bodies stored carbohydrates during the cycling that day, the men seemed ravenous at lunch, consuming substantially more calories than during either of their other lab visits.

But afterward their eating tailed off and at the end of the day, they maintained an energy deficit of nearly 400 calories, meaning they had replenished few of the calories they had burned while riding.

The rest is here:
A Possible Weight Loss Strategy: Skip Breakfast Before ...

As more and more people are moving towards opting a healthy lifestyle, a plethora of options engulf you to shed those extra kilos. Right from gyming to various forms of diet management to popping on supplements, there are numerous ways to lose weight. However, for a sustainable weight management, it is always good to go organic and naturally shed those extra kilos. Interestingly, Ayurveda has some amazing foods that can help you not only lose weight but also boost immunity that too without any side effects. Here are some ayurvedic foods which help in losing weight naturally along with some exercise. Miraculous foods that help in losing weightGingerThis common remedy for cold and cough can work wonders for your weight loss. Interesting, isnt it! This wonder herb is loaded with the goodness of vitamins, minerals and antioxidants, which help in easing bowel movements and boosting digestion. The juices released due to consumption of ginger helps in easy and quick digestion and helps in fat loss. According to ayurveda, ginger is a component of agni, this further helps in weight loss.

Lemon Since ages lemon has been one of the most commonly used remedy to get rid of excess belly fat. Drinking lemon water on empty stomach has been a sure shot remedy. The pectin fibers present in lemon help in cutting the belly fat and regulating the insulin level. This further leads to a healthy metabolism.

HoneyAnother important ingredient used in most ayurvedic medicines in known for its umpteen health benefits. Honey helps in easing bowel movements and further leads to healthy weight management. Honey is the best replacement for sugar. So if weight loss is on your mind you can replace sugar with honey and lose those kilos in just a few weeks.

Read the original:
5 Best Ayurvedic foods for weight loss and burn belly fat ...

Wed all love to lose that extra five, 10, or 15 pounds. And while we invariably begin attacking our new weight-loss goals with gusto (hello, new year, new you!), the bigger problem is sticking to said healthy goals and finding the weight loss motivation to get through the tough days.

Too often we find ourselves sliding back into our bad habits and seeing our goals fall by the wayside.To ensure that that never happens to you, follow these genius, iron-clad, time-tested, and science-backed strategies to takethe weightoff and keep it off. And for more weight loss tips, consider the 20 Science-Backed to Motivate Yourself to Lose Weight.

Even if you arent hungry when you wake up, put down a breakfast focused on lean proteintwo or three eggs, piece of toast, and half an avocadoand not one centered on processed, sugary grains drowned in milk. Morning fuel has been shown to tamp down binges later in the day and boost metabolism, which means you wont need as much weight loss motivation throughout the day. And for more tips on shedding pounds, take a look at the 20 Weight-Loss Techniques Successful Dieters Share.

Fact: Eating a proper meal in your dining room with a proper place settingand proper companywill amp up your feelings of responsibility and bring more meaning to the food. Schlepping a bowl of goop to the couch and plopping down in front of the TV? That will psychologically make your food seem inconsequential and meaningless, increasing your chance of abusing it. And for more on relaxing and avoiding temptation, check out these 10 Best Non-Exercise Stress Busters.

To limit any craving or dessert binges after eating your dinner, try loading up the toothbrush and giving your pearly whites a scrub. The minty flavor and clean teeth will shut down your appetite and prevent you from wanting to indulge anymore.

You know by now that cutting processed foods is a great first step to eating healthier, but a simple trick to avoid being pulled in by their carb-heavy call is to stick to shopping the perimeter of your grocery store.

Thats where the good, whole food hangs out, not in the middle where frozen foods and processed fare lurks. And once youve got your ingredients, you can whip up these 40 Dishes Everyone Over 40 Should Master.

Getting plenty of H2O is essential for efficient organ operation, muscle energy, supple skin, and can even help withweight-lossefforts. More water means youre getting less calories from other beverages like soda and sports drinks. Plus: Downing a glass before a meal can help temper your appetite and make you eat less.

If you are scared of the kitchen but want to start creating healthier meals, invest in a slow cooker or one of the new hybrids that combines a slow cooker, pressure cooker, steamer, and even a saut function, to make whipping up something delicious easy and quick. The simplicity of great food at home is a great weight loss motivation and will help keep you away from fat-laden choices from fast food joints or regular restaurants. Just remember to avoid the 40 Unhealthiest Foods If Youre Over 40.

If theres one weight loss motivation trick successful doers always do, its weighing themselves. Along with tracking your fitness goals and counting calories, keeping close tabs on yourweighthas been shown to assist in losing and, especially once its gone, keeping off the pounds.

Splurge on one of the new connected smart scales that will report your progress to your smartphone complete with heart rate, bone density, and muscle mass measurements. Or just get a cheap-o from the department store. Just get on it everyday to keep yourself honest. And for more help, know Exactly When You Should Weigh Yourself Every Day.

Fruit juice has long been thought off as a healthy drink, but its filled with lots of sugar (about 2535 grams per serving), and it doesnt include any of fibersweight-lossbenefits that you get from consuming whole fruit. Stick to eating actual fruit, and if you must have some juice, cut it down with seltzer. Remember: Knocking out fruit juice is one of the 25 Flat-Belly Secrets That Dont Work.

Before heading into a weight loss motivation journey, you need to take stock of the current state of your pantry. Toss any of the foods that you find yourself constantly snacking on and turning to in times of stress, which usually are those with processed carbs and refined sugarssweets, chips, cookies, cakes.

Fun fact: Did you know that potato chips represent the single biggest threat to your waistline? Its true. Its one of the 20 Crazy Facts That Will Blow Your Mind.

If youve decided to dedicate more time to cooking food at home, you will naturally resist going out for meals. It will save you money in the long runsave it for a few trips to the beach with your new bodyand food typically found in restaurants is higher in calories and fat. And for more on eating right, heres Why Health Experts Want You to Avoid Lettuce in 2018.

Poor portion control is a leading cause of obesity, but an easy way to combat confusing perceptions is to use smaller dishware. Pick the little plate and the small bowl instead of reaching for the large stuff and youll start to eat less at each sitting. And for more help navigating your weight-loss journey, here are the 40 Best Ways to Keep New Habits.

Making meals at home means youll have lots of tasty leftovers that work great for lunches at work and quick dinners when youre busy. But invest in some good storage options, like glass containers with click-top lidsor even a vacuum sealerand youll get even more mileage out of your healthy meals. And if you need some more healthy-food inspiration, check out these 10 Painless Ways to Upgrade Your Diet.

Using dishes that are smaller can help with portions, but you also need to divide them up by their nutritional content to make sure you are feeding your body what it needs, in the right amount to loseweight. The lean protein portion should be about the size of both of your open palms, two fists for veggies and/or carbs, one to two thumbs for fats, and a fingertip or two for oils. For more helpful tricks, know these 15 Best 60-Second Health Hacks.

Looking for ways to substitute your favorite indulgences with healthier foods is essential to keeping yourweight-loss effort consistent. For example, you can make a pizza crust from broccoli and mashed potatoes from cauliflower, and also use Portobello mushrooms or lettuce wraps for buns. And knowing you can still have the foods you love is some of the best weight loss motivation out there! Also, know these 25 Superfoods That Prevent Winter Weight Gain.

Scientists now know that getting consistent and restorative sleep each night is one of the keys to a healthier life and lower bodyweight.Tipsto make sure youre maximizing snooze time include setting up a dark, cool bedroom; cutting off screen time to an hour before bed, no caffeine or alcohol a few hours before sleeping, and sticking to a solid sleep schedule. If you need help getting more Zs, know that Eating This One Thing Will Help You Sleep Better.

We all fall off our plans every now and then. The trick isnt to let it derail the entire plan. If your plan means hitting the gym 4 days a week and avoiding carbsand you cant help but hit up your friends pizza party on Wednesday nightdont let feelings of guilt keep you from picking up where you left off on Thursday. And if youre down on yourself, pick yourself up with these 70 Genius Tricks to Get Instantly Happy.

Were living in the golden age of fitness trackersand tech that targets your health and wellbeingso give yourself an edge by picking up something that will give you reliable data about your progress. Youll be able to set data-based milestones (a few pounds lost, for instance), and you can reward yourself for your effort as you see your progress improve.

You dont have to transform into Ah-nold to reap the benefits of free weights or machines. The truth is, you need to perform some type of resistance exercise to build muscle. The more muscle you have, the more calories you burn at rest and the better youll fee about your transforming body. And if you need some great workout inspiration, check out Bella Hadids Fat-Melting 15-Minute Workout.

No longer thought of as a vice, coffee has been shown recently to help you live longer, protect your liver, and even ward off diabetes. The caffeine is also a great way to make your workouts livelier and enjoyable by providing you with an extra jolt of energy. Just limit any additions of dairy or sugar for maximum benefits. And if youre still not sold on drinking a cup of joe, check out these 75 Amazing Benefits of Coffee.

High-intensity interval training (HIIT) is a must-add workout routine when trying to shed pounds. The protocol pairs burst of intense, all-out effort with more moderate exertion to ramp up calorie burning and torch fat. The modality has also been linked to extending life by rebuilding cells and keeping diabetes away by improving insulin sensitivity. And if youre still not convinced, check out The Single Best Workout for Turning Back the Clock.

Hunching over your desk all day, stuck in your chair, has been found to be detrimental to your health and causeweightgain. Standing up regularly throughout the day, even if you arent actually engaging in sweaty exercise, triggers your brains internal scale and tamps down appetite. Constantly sitting screws up how your brain interprets yourweight, which may lead to overeating. Bonus: Having better posture is one of the 30 Ways to Cut Stress in 30 Seconds.

Fiber is a hard-to-digest carb found in fruits and vegetables and whole grains. Studies have shown that the more fiber you get in your diet, the lower yourweight. Aim to get about 38 grams of fiber a day, because it will make you feel fuller more quickly and for longer, staving off hunger pangs.

Standing up at work, taking the stairs, going to the gym, walking the dog an extra milethese all add up to your daily calorie-burning deficit and, over time, will help you shedweight. After all, science is telling us that keeping your muscles twitching, however subtly, is The Single Best Way to Boost Your Metabolism Every Day.

If you havent heard by now, processed foods (basically anything that comes in a box or package) arent good for you in the long run. Compared to whole foodsfruits, veggies, nuts, whole grain, meat, seafoodthey are packed with refined sugar and white flour and other additives and preservatives that can contribute toweightgain. Limit consumption and dont buy them.

Sugar has now replaced fat as the No. 1 reason why Americans are unhealthy and overweight. Fat was wrongly maligned for years, leading to low-fat and reduced-fat products that had sugar added to make them taste better, but too much sugar has been found to increase risk of cardiovascular disease, cancer, obesity, and diabetes. For help, see these 7 Ways to Sneak Away from Sugar.

If you are serious aboutweightloss, you should cut out booze. Its calorie dense, affects fat burning, and can melt away any inhibitions against eating bad food or chowing down late at night. If you would like to drink, stick with two glasses of a clear liquor mixed with seltzer and a lime or lemon at each session.

Protein is key for maintaining muscle, especially as you begin to loseweight. And if you are exercising, you must get in proper protein levels to fuel the processes that lead to building muscle, so go for a protein with less fat like lean cuts of beef (flank, sirloin, tenderloin) and pork (loin chop, tenderloin), plus seafood, fish, and poultry.

Some of the best weight loss motivation is a little wriggle room. Totally cutting yourself off from comfort foods or snacks that you crave is not a good move because it increases the chance you will overdo it the next time your will breaks and you load up on chips. Make sure you have one meal a week where you can eat whatever you want as a good psychological break from yourweight-lossjourney.

This should be one of the first foods you need to pretty much totally drop from your diet. They are OK for cheat meals, but youll soon find that fried foods wont agree with your newly healthy constitution. Fried foods are saturated with oils high in calories and trans fats and are known to increase risk of developing heart disease and diabetes, and offer little nutritionally.

Yes, low-carb diets are the latestweight-loss fad, but they work. Cutting carbs is a simple and effective way to create a healthier diet that will lead toweightloss. (Though more hardcore versions, like the ketogenic diet, can become unsustainable over time for most people.)

To loseweight, the simplest tip is to take in less calories than you are burning each dayif you do that, you will loseweight(unless you have a medical problem). Firstyou need to get a rough estimate of your Total Daily Energy Expenditure, or TDEE, and your Basal Metabolic Rate (BMR), or by your activity. Enter your info into anonline calculatorand once youve got your TDEE figured out, eat about 500 calories under that to lose fat.

Do you know why professional athletes visualize themselves hoisting the championship trophy before the game? Because it works, and it can for you, too! So creat a picture in your mind of the body you want and youll be able to power through the tough times when your willpower flags.

Use your skills in the kitchen to make up a big batch of food you can portion out into lunches or dinnerson Sunday. That way youll always have something good to eat to when you get stressed or run out of time at work, limiting any returns to fast food or other unhealthy fare.

Spices like cayenne, red chili powder, turmeric, and cinnamon have been shown to help rev up your metabolism, which can lead to increased fat burning, and help curtail cravings. They can also help make your food taste better, which is essential when trying to integrate healthier fare into a previously fatty and calorie-rich diet.

These foods should move to the top of your grocery list. There arent many fat people out there that subsist on a diet of only produce. Mainly because all of the fiber makes you feel full quicker, limiting how much you can physically shove into your mouth, and because they are jam-packed with vitamins and minerals that give you energy and vitality.

Sometimes the urge to eat is a form of self-medication and becomes a compulsive exercise. If you suspect thats the case for you, its probably a good idea to talk to a mental health professional and address the issue directly.

Switch to seltzer instead.

Dont look at your goal for losingweightas an unending slog or horrible trek, and dont subscribe to any one diet. Following thesetipswill help you need to make a lifestyle change revolving around how you see food and how you use foodits there to nourish and make your life better, not become a literally burdensomeweightthat ruins your life.

Remember what the great Michael Pollan said about the secret to eating healthy: Eat food. Not too much. Mostly plants. If it comes in a box with a cartoon character emblazoned on it, steer clear. If its a whole food sitting out in the open? Buy away!

Consistent exercise and meditation will do wonders not only for your brain and your mood but also your waistline. After all, study after study has showed that stress leads to hormonal cacophony in your body and inexorably to poor eating habits.

The key to losingweightand keeping it off is finding what motivates you, and spouting daily affirmationsno matter how corny you may feel at firstare proven to work. So, remember: Youre a winner, and nothing is impossible!

There are loads of apps out there that can help you track calories, find healthy recipes, perform effective workouts, and give you good advice on how to stick with yourweight-lossgoals. Check reviews, try out a few, and then use the ones that work for you since they can offer you info, accountability, and support thats tough to find on your own.

When you get bored, youll fall off your routine. So switch it up! Dont be afraid to branch out and explore workouts or movements that you enjoy more than the standard gym slog. Maybe you prefer biking to the elliptical, or rowing to the treadmill. Or perhaps hiking local trails or playing basketball at the Y is more your speedit doesnt matter, just do it constantly and frequently.

One trap people looking to loseweightoften fall into is making goals that cant physically or realistically be met. Losing 20 pounds in a month is not only unhealthy, but its also impossible unless you are starving yourself. Hard-to-meet goals will only frustrate you and push you away from the ultimate goal of a leaner and heathier body.

Before going into aweight-lossprogram, try to identify any areas where you will probably slip upthis can help prepare you for the mistake and lessen the sense of failure in your motivation to lose weight. Just dont make excuses and blame your weaknesses as the reason why you keep failing to meet your goals.

Take a moment each day or week to sit in silence and meditate on your progress. How have you been feeling? What things triggered binges or bad food choices? You dont have to do it for hours like a Tibetan monk. Just be alone with your thoughts and focus on your progress, or lack of, and try to identify tweaks to make it easier.

Dont think of the whole point of losingweightas taking stuff out of your life (even though fat subtraction is the final goal). A healthier approach is to remind yourself that you are adding in new and healthy things that will hopefully become healthy habits, so tacklingweightgain wont be a big deal. Reframing things is one of the best ways to find the motivation to lose weight.

See the article here:
50 Genius Weight-Loss Motivation Tricks | Best Life

This weight loss calculator (based on the NIH Body Weight Plannerand adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Diseases), factors in how your metabolism really works to predict how long itll take to reach a particular weight loss goal.

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Its a question that comes up from new Precision Nutrition Coaching clients all the time:

Im tracking my calories in and calories out religiously but Im not losing as much weight as I should. Why isnt my diet working?!?

Yes, conventional wisdom states that reducing your intake (or increasing your expenditure) by 500 calories a day should lead to about 1 pound of fat loss per week (500 calories a day x 7 days = 3500 calories a week = 1 pound).

But that conventional wisdom is wrong. As discussed in this article all about the myth of metabolic damage, the metabolism is adaptive. As you eat less, your metabolism slows, throwing off common assumptions about calorie balance.

This excellent weight loss calculator takes into account the adaptive nature of metabolism and gives more accurate information on how hard youll have to work (and how long it may take) to reach your goals.

Body Weight Planner

Starting Information

Advanced Controls: {{baselineAdvancedCtl ? "ON" : "OFF"}}

% Uncertainty Range

Results

Calories Kilojoules

In order to maintain your current weight, you should eat:

{{maintCalsField | number:0}}{{energyUnitsRadioGroup}}

To reach your goal of {{goalWeight}} {{weightUnitsRadioGroupLbl}} in {{goalTime}} days, you should eat:

{{goalCalsField | number:0}}{{energyUnitsRadioGroup}}

To maintain your goal of {{goalWeight}} {{weightUnitsRadioGroupLbl}}, you should eat:

{{goalMaintCalsField | number:0}}{{energyUnitsRadioGroup}}

At the end of {{simulationLengthField}} days, you would weight:

{{finalWeightField}}{{weightUnitsRadioGroupLbl}}

At the end of {{simulationLengthField}} days, your Body Fat % would be:

At the end of {{simulationLengthField}} days, your BMI would be:

Simulation Details

Warning: Low BMIThe goal weight you entered is below a healthy weight for someone of your height and age.A healthy weight range for you is between {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}.The lifestyle changes you entered resulted in a low BMI for someone of your height and age.

Warning: High BMIThe goal weight you entered is above a healthy weight for someone of your height and age.A healthy weight range for you is between {{weightRangeLow}} and {{weightRangeHigh}} {{weightUnitsRadioGroup | lowercase}}.The lifestyle changes you entered resulted in a high BMI for someone of your height and age.

Dangerously Low Intake: Please adjust your lifestyle intakeDaily intake must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.

Dangerously Low Intake: Please adjust your goalThe information you entered results in a {{energyUnitsLblSrt | lowercase}} level that is too low.Calorie goals must be at least 1000 calories/day. Food group targets and nutrient recommendations will not be met below 1000 calories/day.The last change you made has been reset so that you can enter a different value. Try giving yourself more time to achieve your goal, changing your activity level, or setting a different goal.

Initial Weight ({{weightUnitsRadioGroupLbl}}):

{{initialWeightField2}}

Initial % Fat:

{{initialBfpField2}}

Initial BMI:

{{initialBMIField}}

Final Weight ({{weightUnitsRadioGroupLbl}}):

{{finalWeightField}}

Final % Fat:

{{finalBfpField}}

Final BMI:

{{finalBMIField}}

Note: As you play around, if you have questions about how to use the calculator, check out this video tutorial.

To understand why this calculator is so good, lets use an example client: Vanessa. Shes 40 years old,5 6 tall, weighs 185 pounds, has a very low level of activity at work, and a moderate level of activity outside of work.

Based on this information, the calculator has determined that she needs around 2,445 calories per day to maintain her weight.

Lets say Vanessa would like to lose 40 pounds in a sustainable way over the course of the next year, without doing much additional exercise.

The calculator suggests that shell needto reduce her food intake to around 1,770 calories per day. (Thats 675 calories fewerthan required for maintenance).

If you were to do conventional calorie math, these numbers wouldnt make sense.

A daily calorie deficit of 675 calories would lead to a deficit of 246,375 calories over the course of a year (675 calorie deficit x 365 days = 246,375 calories).

This would, theoretically, lead to a 70-pound weight loss for Vanessa (246,375 calorie deficit / 3,500 calories in 1 pound of weight = 70 pounds lost). But the body doesnt work that way. Instead, Vanessa would lose about 40 pounds.

Why this very large disparity?

As mentioned above, the metabolism is adaptive.Thats why its important to make sure your expectations about weight loss and body change are in line with how the body actually works.

This calculator can help with that.

Youve probably noticed that losing weight and keeping it off can sometimes feel complicated. Figuring out how much to eat, how much exercise to get, and how to make it all work within the context of your real life overwhelming, to say the least.

Thats why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health no matter what challenges theyre dealing with.

Its also why we work with health, fitness and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Well be opening up spots in our next Precision Nutrition Coaching on Wednesday, July 17th, 2019.

If youre interested in coaching and want to find out more, Id encourage you to join our presale list below. Being on the list gives you two special advantages.

If youre ready to change your body, and your life, with help from the worlds best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but youre interested in helping others, check out our Precision Nutrition Level 1 Certification program].

Click here to view the information sources referenced in this article.

Original post:
Precision Nutrition's Weight Loss Calculator: Here's what ...

A TEEN has managed to shed an incredible ten stone thanks to mints and Instagram posts from strangers.

Josephine Desgrand, 19, was addicted to chocolate and sweets and her sugar addiction saw her weight triple in only two years.

Caters News Agency

Caters News Agency

At her heaviest, she weighed more than 19st and had to wear a size XXL.

The aspiring author from Queensland, Oz, is now a slim size 8 - after totally transforming her diet and cutting out sugar completely.

Josephine said: I was using Instagram daily in a bid to try and lose weight, I loved looking at the inspiring pictures from strangers around the world.

"I have always been chubby, my family and I love food so there was always crisps and chocolate in the cupboards.

Caters News Agency

Caters News Agency

Caters News Agency

But one day I looked in the mirror and I had tripled in size, I tried to lose weight, but my sweet tooth would always get the better of me.

"I would eat anything sweet in between meals, such as cookies, chocolate and ice cream but now if I ever crave sweet things, I just chew on a mint and that does the trick."

She says that she wasn't comfortable wearing summery outfits and realised that she needed to change.

So, she started following weight loss journeys on Instagram and YouTube.

Caters News Agency

Caters News Agency

Seeing "normal people" transforming their bodies helps Josephine realise that she could do it too.

I could relate to their captions which helped motivate me, so I stopped snacking on junk and got tips from the accounts on what to replace it with," she explained.

I stopped thinking of it as a diet and seen it as a lifestyle change which it absolutely was, I am so much happier and healthier now.

If I ever thought about giving up, I would just look on Instagram and it would push me to keep going.

Caters News Agency

Caters News Agency

Having successfully maintained her dramatic weight loss for three years, Josephine's gone onto become something of an Instagram influencer herself.

Her account has over 130,000 followers and she uses the platform to post meal plans and share her weight loss journey with others looking for advice.

She adds: I cant believe the girl in the photos is me, I would never go back as my life has completely changed.

I live on the beach, yet I would avoid going or wear long sleeved dresses despite it being over 30 degrees.

Now I am comfortable in my own skin and love wearing short dresses or crop tops with leggings."

The turning point came for Josephine on her prom night.

Caters News Agency

Caters News Agency

Caters News Agency

Josephine's diet before

Breakfast- Four slices of toast with vegemite or jam

Lunch - Two wraps or a burger with chips and a chocolate milk

Dinner - Pizza or lasagne with chips

Snacks - Family sized chocolate bar, cookies, ice cream or sweets

Josephine's diet now

Breakfast - Two poached eggs with salmon or avocado

Lunch - Chicken salad

Dinner - Grilled salmon or steak with vegetables and sweet potato

Snack - Fruit or nuts

WEIGH HEY! Couple's 19st weight loss thanks to keto diet has transformed their sex life

haye there! Chanelle Hayes shows off weight loss in gym gear after going from size 18 to 12

HOT MAMAS Mums reveal how having kids inspired them to get in the best shape of their lives

BIGGEST LOSER Man shows off 20st weight loss - after cruel bullies made him scoff sugar

SU-ITS YOU Susanna Reid shows off 1.5st weight loss and says she feels 'fantastic' at 48

weigh to go Chanelle Hayes reveals incredible before and after pics of her 2st weight loss

Exclusive

'I LOOKED LIKE A PIG' Woman loses 7st after hideous pics left her feeling like Miss Piggy

BURGER ME! Mum's incredible 10st weight loss after road rage driver called her a 'fat c***'

WEIGH TO GO Rearranging your fridge & ordering veggie starters - 5 tips for weight loss

BABY GREAT Binky Felstead says she's in the best shape of her life after having a baby

LEAN GAINS Man sheds an incredible 8.6st thanks to the keto diet and cutting out the booze

I will never forget the day I turned up to prom wearing a figure-hugging size 8 dress and people who had ignored me for years, congratulated me.

I used to be so shy but now I have come out of my shell and I am doing my best to help others do the same.

I receive messages daily asking for tips and it is an amazing feeling knowing I am helping others achieve their dream body."

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Stunning teenagers incredible 10 stone weight loss is ...

What are overweight and obesity?

Health care providers use the Body Mass Index (BMI), which is a measure of your weight in relation to your height, to define overweight and obesity. People who have a BMI between 25 and 30 are considered overweight. Obesity is defined as having a BMI of 30 or greater. You can calculate your BMI to learn if you are overweight or obese. Being overweight or obese may increase the risk of health problems. Your health care provider can assess your individual risk due to your weight.

Obesity is a chronic condition that affects more than one in three adults in the United States. Another one in three adults is overweight. If you are struggling with your weight, you may find that a healthy eating plan and regular physical activity help you lose weight and keep it off over the long term. If these lifestyle changes are not enough to help you lose weight or maintain your weight loss, your doctor may prescribe medications as part of your weight-control program.

Prescription medications to treat overweight and obesity work in different ways. For example, some medications may help you feel less hungry or full sooner. Other medications may make it harder for your body to absorb fat from the foods you eat.

Weight-loss medications are meant to help people who may have health problems related to overweight or obesity. Before prescribing a weight-loss medication, your doctor also will consider

Health care professionals often use BMI to help decide who might benefit from weight-loss medications. Your doctor may prescribe a medication to treat your overweight or obesity if you are an adult with

Weight-loss medications arent for everyone with a high BMI. Some people who are overweight or obese may lose weight with a lifestyle program that helps them change their behaviors and improve their eating and physical activity habits. A lifestyle program may also address other factors that affect weight gain, such as eating triggers and not getting enough sleep.

The U.S. Food and Drug Administration (FDA) has approved most weight-loss medications only for adults. The prescription medication orlistat (Xenical) is FDA-approved for children ages 12 and older.

Medications dont replace physical activity or healthy eating habits as a way to lose weight. Studies show that weight-loss medications work best when combined with a lifestyle program. Ask your doctor or other health care professional about lifestyle treatment programs for weight management that will work for you.

When combined with changes to behavior, including eating and physical activity habits, prescription medications may helpsome people lose weight. On average, people who take prescription medications as part of a lifestyle program losebetween 3 and 9 percent more of their starting body weight than people in a lifestyle program who do not take medication.Research shows that some people taking prescription weight-loss medications lose 10 percent or more of their startingweight.1 Results vary by medication and by person.

Weight loss of 5 to 10 percent of your starting body weight may help improve your health by lowering blood sugar, blood pressure, and triglycerides. Losing weight also can improve some other health problems related to overweight and obesity, such as joint pain or sleep apnea. Most weight loss takes place within the first 6 months of starting the medication.

Experts are concerned that, in some cases, the side effects of prescription medications to treat overweight and obesity may outweigh the benefits. For this reason, you should never take a weight-loss medication only to improve the way you look. In the past, some weight-loss medications were linked to serious health problems. For example, the FDA recalled fenfluramine and dexfenfluramine (part of the fen-phen combination) in 1997 because of concerns related to heart valve problems.

Possible side effects vary by medication and how it acts on your body. Most side effects are mild and most often improve if you continue to take the medication. Rarely, serious side effects can occur.

Choosing a medication to treat overweight or obesity is a decision between you and your doctor. Important factors to consider include

How long you will need to take weight-loss medication depends on whether the drug helps you lose and maintain weight and whether you have any side effects. If you have lost enough weight to improve your health and are not having serious side effects, your doctor may advise that you stay on the medication indefinitely. If you do not lose at least 5 percent of your starting weight after 12 weeks on the full dose of your medication, your doctor will probably advise you to stop taking it. He or she may change your treatment plan or consider using a different weight-loss medication. Your doctor also may have you try different lifestyle, physical activity, or eating programs; change your other medications that cause weight gain; or refer you to a bariatric surgeon to see if weight-loss surgery might be an option for you.

Because obesity is a chronic condition, you may need to continue changes to your eating and physical activity habits and other behaviors for yearsor even a lifetimeto improve your health and maintain a healthy weight.

You will probably regain some weight after you stop taking weight-loss medication. Developing and maintaining healthy eating habits and increasing physical activity may help you regain less weight or keep it off. Federal physical activity guidelines (PDF, 14.2 MB) recommend at least 150 minutes a week of moderate-intensity aerobic activity and at least 2 days a week of muscle-strengthening activities. You may need to do more than 300 minutes of moderate-intensity activity a week to reach or maintain your weight-loss goal.

Some, but not all, insurance plans cover medications that treat overweight and obesity. Contact your insurance provider to find out if your plan covers these medications.

The table below lists FDA-approved prescription medications for weight loss. The FDA has approved five of these drugsorlistat (Xenical, Alli), lorcaserin (Belviq), phentermine-topiramate (Qsymia), naltrexone-bupropion (Contrave), and liraglutide (Saxenda)for long-term use. You can keep taking these drugs as long as you are benefiting from treatment and not having unpleasant side-effects.

Some weight-loss medications that curb appetite are approved by the FDA only for short-term use, or up to 12 weeks. Although some doctors prescribe them for longer periods of time, not many research studies have looked at how safe and effective they are for long-term use.

Pregnant women should never take weight-loss medications. Women who are planning to get pregnant also should avoid these medications, as some of them may harm a fetus.

Available in lower dose without prescription (Alli)

MAY LEAD TO BIRTH DEFECTS. DO NOT TAKE QSYMIA IF YOU ARE PREGNANT OR PLANNING A PREGNANCY. Do not take if you are breastfeeding.

MAY INCREASE SUICIDAL THOUGHTS OR ACTIONS.

Available by injection only

Note: FDA-approved only for short-term useup to 12 weeks

Sometimes doctors use medications in a way thats different from what the FDA has approved, known as off-label use. By choosing an off-label medication to treat overweight and obesity, your doctor may prescribe

You should feel comfortable asking your doctor if he or she is prescribing a medication that is not approved just for treating overweight and obesity. Before using a medication, learn all you need to know about it.

Researchers are currently studying several new medications and combinations of medications in animals and people. Researchers are working to identify safer and more effective medications to help people who are overweight or obese lose weight and maintain a healthy weight for a long time.

Future drugs may use new strategies, such as to

[1] Yanovski SZ, Yanovski JA. JAMA. Long-term drug treatment for obesity: A systematic and clinical review. 2014; 311(1):7486.

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Ready to step it up with your Fitbit tracker and set some new health and fitness goals? Thats awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isnt going to get you thereyou also have to change what you eat. That does not mean you need to do acleanse or detox. But it is possible to get a jump on weight loss,the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please dont try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely dont want to eat this way every week. But its a great way to kick off a weight loss goal, with specific meal and snack ideas, so youll see an initial dropand be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbits food logging feature.

Heres the full shopping list for exactly what to buy, and check to make sure you have a few pantry staples on hand. Morris recommends starting on a weekend, so you can make a big pot of veggie soup, and give your body a chance to adjust before diving into a busy week. Her plan cuts carbs for the first couple of days, before slowly reintroducing whole grains. And if you want to mix it up, there are lots more options forhealthy snacks, just make sure to get a serving of fruit or vegetables, along with protein.

Before you start the meal plan, make a pot of the Veggie Soup. Make 2 servings ofOvernight Oats, so they can soak in the fridge. Its also super helpful to prep your veggie snacksmake 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.

Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)

Morning snack: 1 apple + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the salmon at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast: berry smoothie (made with banana + 1 cup frozen strawberries + cup plain, low-fat Greek yogurt + cup nonfat milk)

Morning snack: 1 banana + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz grilled chicken + cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the mahi-mahi at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)

Morning snack: 1 banana + 1 oz nuts

Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Defrost the shrimp under cool running water and pat dry. In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook until bright pink, tightly furled, and warmed through. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz smoked salmon + avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)

Breakfast: 1 scrambled egg + cup black beans + 1 whole-wheat tortilla

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + avocado + 2 slices whole-wheat bread + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)

Most important, at the end of the 7 days, dont swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track. Figure outhow many calories you really need, check out the food logging feature in the Fitbit app, and keep working toward that long-term weight loss goal.

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, shes edited dozens of cookbooks and countless recipes. City living has turned her into a spin addictbut shed still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers market, trying to read at the bakery, and roasting big dinners for friends.

Excerpt from:
Meal Plan for Weight Loss: A 7-Day Kickstart - Fitbit Blog