Believe certain dark corners of the internet and weight loss can seem incomprehensibly complicated. Every weight loss plan contains nuggets of dietary truth, padded out with a heap of creatine crap peddled by people who have done little to no research.

Well, we have done some research and filleted all that conflicting information into the only rules to follow to lose weight. And keep it off. Forget palaeolithic diets; this is the 21st-century way to a better body.

Its not just bodybuilders who should reach for muscle food. According to a study published in the , upping your protein intake is proven to increase satiety (how full you feel).

That means that unlike carbohydrates, which spike the bodys blood sugar and cause the crash that leads to doughnut cravings, with some extra chicken breast in your lunch youll forgo the afternoon snack run.

The average gym session burns around 500 calories. Fit in four a week and one 12-inch pizza will cancel out all that work. To stoke the fires, you need to move more, all the time. Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise, says Rob Aitken, a senior trainer at Matt Roberts gyms.

Three hours at a stand-up desk adds 750 calories a week. Get off your tube or bus a stop early to walk and get another 570 calories back. Swapping lift for stairs could add another 300 calories. Just dont consider that carte blanche for a stuffed crust.

Lying down could be the best way to burn fat. People who dont get enough sleep have elevated levels of the stress hormone cortisol, which reduces feelings of satiety. Decision-making is also impeded, which means that not only are you hungry, but you pick a bacon sandwich, not a muesli pot.

To ease your way to the land of nod, stop all screen time 30-minutes before bed, says Aitken. He also recommends investing in blackout curtains, to cut out street light; taking a bath before bed and calming an overactive brain with a pre-snooze brain dump. Write down everything thats worrying you. The brain knows that its on a pad, so stops trying to hold on to all that work stress and will actually let you sleep.

Complicated diets can work, but only if you stick to them. Thin, white women on Instagram might tell you to cut out meat and gluten to achieve better wellness, but its not much use when youre in a restaurant and the only thing your diet plan allows is chips. So dont overthink it.

Its all about choosing the right foods and keeping it varied, says Dylan Jones, founder of P4 Body. Then you will be able to stick to it for longer and are less likely to fall off the wagon.

Build every meal around lean protein and make sure there are at least three different colours on your plate. Ideally vegetables, not ketchup, mayo and barbeque sauce.

To burn fat, eat fat. Just make sure that its the right kind. Like protein, fat makes you full, and if the fats you eat are from vegetables and not bacon, they can also reduce the risk of certain cancers and type-2 diabetes.

Theres a reason why youve never seen a tubby squirrel: according to research published in the , people who eat fatty nuts like almonds or cashews seven or more times a week die later than those who avoid them and, according to a study in the journal , are also 43 per cent less likely to be overweight. Have a handful whenever the cravings for ready salted kick in.

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5 Weight Loss Rules That Actually Work - FashionBeans

We know the drill Jan. 1 arrives, and we make our enthusiastic New Year's resolutions. We buy the gear, sign up for the gym and stock our refrigerators with healthy food.

But oftentimes, a few weeks in, the couch looks more inviting than the treadmill, and the sugary

snacks start calling from the pantry. Before we know it, were staring summer right in itshot, sticky face, and weve made little progress on our resolutions.

After talking to some area fitness experts, we have found the general consensus is this: some things can accelerate your fitness results, but to reach your goals in a way thats safe and effective, youre going to have to dig up somegood, old-fashioned determination and put in hard work.

It may seem like common sense, but the first thing you need to do is determine what yourgoals are, and be sure they are reasonable.

Maybe you want to be bigger and stronger; maybe you want to be smaller. Whateveryour goals are, planning and consistency are important, says Josiah Lorentzen, owner ofThe Foundation, formerly Quad City CrossFit, in Davenport and Moline.

And people dontalways like to hear it, but losing anything more than one to two pounds a week is a lot,unless someone is really heavy.

Experts agree that safety must be one of your mainconcerns. If you injure yourself right out of the gate, your progress immediately will be slowed.

It doesnt matter how much weight you can lift or how fast you can complete an exercise or series of exercises if they are done with poor form. Not only do you riskinjury like this, but you dont get the full benefit of the exercise, says Jon Hunt, ownerof 8 ONE 8 Fitness, Davenport.

Also, an important side note, if you dont know how todo a particular exercise, dont just follow the first YouTube video that you come across,and dont just watch people at the gym. Oftentimes those people will not know any morethan you and have just mimicked someone else. When in doubt, ask for help.

Whether your workout of choice is lifting, running or yoga, you tend to get what you put in, according to Kela Ganzer, who owns Backwards Yogain Eldridge.

Even in a slower, gentle, candlelight yoga class, you could receive a great physicalbenefit from that versus a power yoga class if your mind is right, Ganzer says.

The most resounding piece of advice among our experts is to avoid the get fit quickmentality, but if you are trying to get results quickly, they want you to do it safely. Often,that means turning to professionals.

They suggest looking for certification from coaches, trainers and teachers, checking tosee how long they have been in business and finding someone who feels like a good fitfor you or, as Hunt says, someone who is not just going to bark orders and count reps.

Mixing up your workouts is another key.Lorentzen says thats one of the things that made CrossFit-style workouts so successful. They specialize in not specializing; its one of the greatest statements in CrossFit, but its true. Its all about GPP, or general physical preparedness; it gets you in general goodshape like nothing else, Lorentzen says.

Ganzer says mixing things up applies to yoga as well.

You want your body to receive the full benefits from yoga and working out in general. Each movement is using different muscles, and you want to maximize the energy in thosemuscles. I would recommend if you go to the gym or CrossFit or you run, you shouldoffset your usual routine with yoga at least twice a week. If you regularly attend yogaclasses, you should offset your usual routine with a cardio workout at least twice aweek, Ganzer says.

Rest also is key, but that doesnt mean sitting on the couch especially if your end goalis to see increased results.Proactive rest, like walking, playing a sport or playing with your kids, is good for a restday, Lorentzen says.

And your best results arent created just by moving your body what you put into yourbody is just as important.

Nutrition is probably the most important factor in achieving any real, lastingresults," Hunt says. And simply cutting calories tosome arbitrary number is never the best or safest way to achieve a desired result.

Hunts team includes a nutrition specialist as well as stand-alone nutrition servicesbecause he feels a one-size-fits-all approach doesnt work for everyone.

No amount of training and no exercise/training program will negate the need for propernutrition, he says.

Lorentzen adds that its not always about cutting something out of the diet, but addingsomething in.

Were big on vegetables here, Lorentzen says. If we could change one thing, it wouldbe to cut back the sugar intake theres way too much in the typical American diet and(add) in more vegetables two or three servings per meal.

Ganzer adds one more word to that advice: Hydrate. Its great advice for all workouts, but especially in a hot yoga studio such as Ganzers.

Definitely hydrate before, during and after a hot class. Be prepared to sweat its goodfor you.

Above all, use common sense.

Pick something that works and makes sense for you, Hunt says. Dont follow trends orthe latest fitness craze just because it may seem like the hot thing right now. Figure outwhat you really want to achieve, do a little research and find the best course of action foryou.

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Get fit, be safe: Exercise caution at the gym, too - Quad-Cities Online

This just in: Getting your period once a month means you have a toxic body and a toxic diet. That's what a couple popular vegan bloggers think, at least.

In a controversial YouTube video called "How I lost my period on a RAW VEGAN Diet ," vlogger Freelee the Banana Girl explains she thinks "menstruation is toxicity leaving the body" and "people are having these heavy, heavy periods and painful periods because they have a toxic body or have a toxic, [high-fat] diet." Freelee says switching to a high-carbohydrate raw vegan diet got rid of her regular period . Now, the vlogger goes without a period for nine months at a timeand when she does menstruate, she experiences "mega-light" bleeding. "If it's so unhealthy for me to go through a period of not having my period, then why did I feel so amazing?" she asks in her video, which has been viewed nearly 400,000 times.

And Miliany Bonet, the 19-year-old behind the blog RawVeganLiving , echoed these claims. "A non-menstruating body indicates the body is clean," Bonet told Broadly . "The industry has done a great job of brainwashing too many women into thinking that if they do not get their periods on a monthly basis, that something is wrong with their body and hormones."

I'm sorry, what?

Did you get your period this month? Me too. That doesn't make us "toxic"that makes us normal human women. And it's not "toxicity" leaving your bodyit's blood, thickened endometrial cells, and sometimes clots. "Aiming for no periods makes no sense," Jacques Moritz, M.D., ob/gyn at Weill Cornell Medicine, tells SELF. For many women, having no period is an actual medical problemMoritz says many of his patients come to him because they're not getting their periods on a regular basis and they're worried that's a sign of dysfunction.

Remember, there are plenty of reasons you can miss your period like stress, an extreme shift in your fitness routine, menopause, or pregnancy. You might also be using a form of birth control that alters your menstrual cycle. Some of these reasons (like stress) might concern you, while others (like birth control), shouldn't. But you can always talk to your gynecologist if you're worried about something.

Though Moritz hasn't personally treated these bloggers, he suspects their plant-based diet has severely decreased their level of body fatwhich, in turn, lowered the amount of estrogen in their bodies. When your estrogen level gets low enough, your body stops ovulatingand you stop experiencing menstruation, as a result. "Basically, your body is protecting itself from getting pregnant when you're in this kind of 'starvation' state," Moritz explains.

Eating in a way that makes your period stopor grow excessively lighterlikely means you're not getting enough nutrients or overexerting yourself without fueling properly. Not only is this unhealthy when it's happening, but it can also have longterm consequenceslike thyroid dysfunction, infertility, and osteoporosis. A "non-menstruating body" isn't a "clean body"many times, it's a body in severe stress. "If that's what we're aiming for, our world has become a sad place," Moritz says.

There's not a lot of research looking into high-fat diets, veganism, and menstruation, Christine Greves , M.D., an ob/gyn at Comprehensive Women's Healthcare, tells SELF. So not only is it incorrect to say that a high-fat diet will cause heavy periods and cramping , it's controversial to make any definitive statement about changing your diet to improve your period in the first place. (Not to mention, the data that does exist suggest that menstrual irregularity is more common among vegetarians than it is among non-vegetarians.)

A menstrual pattern typically consists of about 3-7 days of light to heavy bleeding once a month, according to Greves. But of course, that varies from person to person. You're the expert on your own periodso if longer, heavier periods (or shorter, lighter ones) are your norm, that's probably OK. Go to your gynecologist with any questions you haveinstead of, you know, trying to train your body to stop having a period by severely altering your diet.

If your period is heinous enough that you're tempted to overhaul your diet to get rid of it, you should consider talking to a gynecologist. Look, some people do have extremely heavy periods with severe cramping . That can interrupt their quality of life and be a sign of a very real problem, like polycystic ovary syndrome or endometriosis. No one should have to suffer in silence or think that kind of pain is normal or acceptableand they certainly shouldn't be encouraged to eat so little they "lose" their period entirely. If this is something you're experiencing, a doctor can help you identify and address the source of your discomfortand to do so safely and effectively. Please talk to your doctor, and don't try this "losing your period" thing at home.

Related:

You might also like: I Have a Pre-Existing Condition: Real People Share Their Health Conditions

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Some Vegan Bloggers Think Heavy Periods Are Toxic. And I'm Sorry, What? - SELF

Senior care leader, Home Care Assistance, will be hosting a Grand Opening Event in cooperation with the Lake Champlain Regional Chamber of Commerce on Wednesday, May 24th from 5 pm to 7pm

ome Care Assistance of Greater Burlington is pleased to announce the grand opening of its office in Essex Junction, VT. The Grand Opening Event will be held on Wednesday, May 24th from 5pm to 7pm. The Lake Champlain Regional Chamber of Commerce will be present for a ribbon cutting ceremony at 5 pm followed by an office tour, light hors d oeuvres and beverages, professional networking and a special presentation on Home Care Assistances exclusive programs. I am excited to share what makes Home Care Assistance unique in the home care industry, said Tom Lee, co-owner. Please RSVP to 802-876-7258 or TLee@HomeCareAssistance.com by May 22nd.

Based on the scientific studies of the worlds healthiest seniors, the Balanced Care Method promotes five key lifestyle behaviors correlated with healthy longevity: healthy diet, physical exercise, active social ties, mental stimulation and a sense of purpose and calm. Caregivers are professionally trained to incorporate the Method into daily care to encourage healthy mind, body and spirit. We will be demonstrating the unique and proprietary Cognitive Therapeutics Method, an activities based program that is designed to delay the onset and slow the progression of cognitive decline associated with various forms of dementia including Alzheimers, vascular dementia, Parkinsons and Lewy Body disease. Cognitive Therapeutics addresses five cognitive domains in the brain including memory, language, attention, visual-spacial relationship and executive functioning says co-Owner and Client Care Manager Stacy Lee. This service is provided, at no additional cost, to clients receiving 20 hours of care per week or more.

Home Care Assistance is very selective in screening and hiring caregiver applicants. Background checks, reference checks, drug testing, and work authorization are all completed along with a Caregiver Personality Screening. The screening is used to verify applicants suitability for a caregiving career by assessing traits such as honesty, kindness and conscientiousness. Tom explains, We spend time matching the client with the best skilled caregiver for his or her needs and personality. We are also one of the few area homecare providers that conduct a full 10-panel pre-employment drug screening prior to placing a caregiver in a seniors home. With the opioid epidemic so pervasive we take significant steps to protect our clients best interests.

Home Care Assistance provides hourly and live-in services, allowing seniors to remain safely in their homes. Having an experienced and professional caregiver in the home also provides family members respite and peace of mind. Caregivers utilize a holistic approach to aging, encouraging independence and engaging clients in physical, mental and social activities, in addition to assisting with meal preparation, personal hygiene, bathing, medication reminders, transportation and more.

Home Care Assistance of Greater Burlington serves clients in Chittenden, Grand Isle, Addison, Lamoille, Washington, and Franklin Counties and is a member of the Vermont Elder Resource Group and the Vermont Association of Homecare Providers. Call 802-876-7258 or visit http://www.HomeCareAssistanceBurlingtonVT.com to learn more about the companys superior in-home care services and schedule a free in-home assessment.

ABOUT HOME CARE ASSISTANCE

Home Care Assistanceis the leading provider of home care for seniors across the United States, Canada and Australia. Our mission is to change the way the world ages. We provide older adults with quality care that enables them to live happier, healthier lives at home. Our services are distinguished by the caliber of our caregivers, the responsiveness of our staff and our expertise in daily care. We embrace a positive, balanced approach to aging centered on the evolving needs of older adults. A 2016 Franchise500, Inc. 5000 Company and one of the50 fastestgrowing women-owned companies worldwide in 2016, the company was recognized as a2016 Endorsed National Providerby the home care industrys leading research firm, Home Care Pulse. Home Care Assistance CEO Lily Sarafan was also named Health Care Executives2016 Woman of the Year. For more information about Home Care Assistance, visithttp://www.homecareassistance.com.

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Home Care Assistance celebrates opening with ribbon cutting ceremony - Vermont Biz

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With summer fast approaching, you might be thinking now is the time to get healthy. Well, if you're going to start a new diet or a fitness program, don't put it off until tomorrow... Monday is the best day to start a new diet.

Maligned Mondays are actually days that tap into the "fresh start effect," when we feel like "a new person," ready to take on a change in habits, according to a report.

On certain days, called temporal landmarks, you just have a different view of yourself, said Jason Riis, visiting professor at the Wharton School at the University of Pennsylvania and co-author of the report. You become more forward looking.

People think, I am going to be a new person and I am no longer going to be a part of the path of failure," said Hengchen Dai, a co-author of the paper and doctoral student at Penn. Its changing the perception of the self."

To determine these temporal landmarks, the Wharton researchers conducted three experiments: They scoured Google analytics to see when and how often people searched for diet and exercise; Then they tracked the most popular days at the University of Pennsylvania gym; Finally, they examined a website where people made contracts with themselves to change a behavior they lost money if they failed.

The Wharton researchers didnt study whether people achieved their goals, but psychologist John Norcross of the University of Scranton said that people who make New Years resolutions or quit smoking during events like the Great American Smokeout actually are more successful than expected.

Here are the most popular days for starting a diet, beginning a new workout program, or even switching your 401K into an IRA, according to Wharton researchers.

Monday is going to be a fresh start, Dai said. Ann Kearney-Cooke agreed that Mondays motivate people.

I think it gives an energy surge to people, said Kearney-Cooke, the psychologist at the Cincinnati Psychotherapy Institute.

Mondays do have drawbacks. People can use all their energy and willpower up early on, meaning they can burn out later in the week. If you fall off track by Thursday, don't wait until Monday for a new start, says Kearney-Cooke.

The key to change is at the next meal or the next morning, starting over, said Kearney-Cooke.

There's no evidence of a "bad day" to start a new behavior, but she says don't start something new when you feel low energy and willpower.

Dai realized that she made promises on her birthday and anniversary and wondered if others did, too.

Every year I make birthday resolutions, I make resolutions on my anniversary. For me, I feel like those are the landmarks that I would like to seize upon, she said.

It turns out shes not alone.

The researchers found that day after a birthday many people hit the gym, with the exception of the 21st birthday (too many people are nursing hangovers to consider a workout after that birthday).

[Birthdays] are meaningful events looking forward, Riis said, adding that they spur changes in behaviors.

Birthdays also can serve as a time to revisit an earlier goal.

I think humans like to be reminded Here is an opportunity, go for it, said John Norcross, a distinguished professor of psychology at the University of Scranton. We ask people to start on a day that signifies a new beginning or a meaningfully important date.

Gym attendance is up in the beginning of the month, according to Google search data. So don't be surprised if workout classes are more crowded or you have to wait for a popular exercise machine.

Many people make changes at the beginning of the seasons, researchers found. Spring is a time to clear clutter from our lives, or a reminder that bathing suit season is coming. Fall brings the start of a new school year.

One of the times students are more likely to work out is at the start of the semester, Wharton researchers found.

It's a clich, but people have made New Years resolutions since ancient Roman times.

It is the get out of jail free card Here is the socially acceptable time to start anew, said Norcross.

He has studied New Years resolutions and found that about 40 percent of people who make them, stick to their resolutions.

Success rates are better than most people imagine, Norcross said.

He finds that while a new year gives people an opportunity to think about the future and their future selves, it also helps them reflect on the past and their negative behaviors. He believes people need both perspectives to change.

Using both sources tends to be associated with success not just being disgusted [but] looking forward and saying here is my new life.

People are more likely to change around the new year because there is more social support and more information available, he added.

But you don't have to wait for New Year's. Patients modify habits on many holidays, including Mothers Day, Cinco de Mayo, Lent, Yom Kippur or any other holiday that holds meaning for them.

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This story was originally published in 2014.

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The most popular and best days to start a diet - Today.com

Men's Health

The Major Diet Change That Helped This Man Lose Nearly 70 Pounds Men's Health Even as a football player in college, Gates Garcia never really considered himself healthy, despite his intense weight lifting routine. The Florida resident was strong and held records in the weight roombut his physique had always held more fat ...

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The Major Diet Change That Helped This Man Lose Nearly 70 Pounds - Men's Health

Try "Potomac Poutine" with tater tots, half smoke gravy, cheese curds, and bacon.

Laura HayesUpdate: At the time WCP reported and wrote this story, Diet Starts Monday had pulled a highly controversial item from its menu, a cocktail called "The Pill Cosby." We were not aware that the drink existed because the most current menus we viewed are the ones at the bottom of the story.

Diet Starts Monday is the perfect name for a restaurant that cranks out crinkle-cut fries and bacon-wrapped, foot-long hot dogs. But before it was a 14th Street NW bar, restaurant, and retail store, Diet Starts Monday was a clothing brand founded by Davin Gentry and John Geiger.

We named this on procrastination," Gentry says. "How many people put things off? And diet is the thing people procrastinate the most on. Sometimes that Monday never comes."

A self-proclaimed "foodie," Gentry says the idea of opening a restaurant has always been a distant dream, but when Eric and Ian Hilton approached him about taking over the space that formerly held The BBQ Joint, he jumped at the opportunity. A third partner, Scooty Hallums signed on and they hired Chef Jourdan "Red Beard" Davis to run the kitchen.

The name Diet Starts Monday foreshadows that the menu is full of fat-boy finesse. There's fried chicken served on a glazed donut bun ($13), a Chinatown cheesesteak that's part Philly classic, part banh mi sandwich ($15), and "Potomac Poutine" with tater tots, half smoke gravy, cheese curds, and bacon ($13). The menu is concise, but Gentry says they're still making changes. (Find the full food menu below.)

Cocktails include the "Marion Barry" with tequila, burnt maple syrup, and bitters ($14) and the "Dave Chapelle" with tequila, ginger beer, cucumber jalapeno syrup, lime, and triple sec ($14).

Diet Starts Monday is currently open Thursdays and Fridays from 5 p.m. to 2 a.m. (kitchen closes at 11 p.m.), Saturdays from 2 p.m. to 2 a.m. (kitchen closes at 11 p.m.), and Sundays from 2-10 p.m. They don't take reservations.

"Our seating is a little different than a traditional restaurant because we still have that boutique SoHo vibe to the layout of the space," Gentry says. "Its almost like an art gallery but with limited seating." There are chairs for about 20 people, plus bleachers in the back.

"Its an eat, drink, shop, dance kind of place," Gentry says.

Diet Starts Monday,2005 14th St. NW;dietstartsmonday.us

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From Retail to Restaurant, Check Out The Menu at Diet Starts Monday - Washington City Paper

Young Mets outfielder Michael Conforto takes a swing at some Q&A with Post columnist Steve Serby.

Q: It is so rare for one guy to have his entire career in New York Derek Jeter had it. Is that something youve thought of, spending your entire career as a Met? A: If it all works out that way, absolutely. I dont see why not. But a lot of things have to happen in order for that to happen that way. Derek was very fortunate to be able to do that. I definitely wouldnt be against it. Id love to be here for my career. But well worry about that when it comes time to make those decisions.

Q: Why do you enjoy playing in New York? A: I love the city. It does get overwhelming at times, but I love the energy in the city, the passionate fans. You dont get that everywhere. And when you travel to places that dont have the fans that we have, or just the energy of New York, its a different feeling. It would be much harder to come out and play every single day without that buzz in the stadium. Although right now has been a tough time for our team, our fans still show up and they still are passionate, and they still make it fun to come out and play every single day.

Q: Do you set career goals? A: I definitely have an idea of where I want to end up, thats for sure.

Q: Tell me about that idea. A: Its really something that I keep to myself probably. I think everyone knows that as a competitive person I want to be the best that I can be. But I dont feel like that needs to be out there for everyone to know.

Q: Except you once told me you wanted to be a Hall of Famer. A: If youre not shooting high, what are you doing playing the game, you know? So why not shoot as high as you can? I definitely have my expectations, I guess.

Q: What is it about your game that gives you the confidence that you can aspire to have those expectations? A: I think I can do a lot of things. I think I can hit to all fields. Im confident in my approach at the plate, and I think Im still learning as far as growing as a hitter. Im very confident in the way that I can play the outfield. And I think, like I said, Im just continuing to grow as a player, so I dont see a ceiling for myself as far as who Ican be as a player.

Q: The scouting reports early on were that you were an average defender. Did that motivate you to prove that wrong? A: Yeah, definitely. I didnt feel like that was accurate. Every time I would hear that, it would motivate me to get better. It didnt make me angry, but it definitely motivated me to show that that wasnt true.

Q: How comforting is it to know that youre here to stay whereas as recently as spring training you might have had to worry about that? A: Its a good feeling. I definitely have experience with that not being the case, like you said. Spring training, the position was definitely not for certain, and that was definitely in my mind coming to the field every day, I was working towards just being on the team, as opposed to the year before I kind of had the starting job already there for me.

Q: How much was your pride stung when you were sent down to Triple-A Las Vegas last August? A: I dont know about my pride being stung. I think it was just a learning experience for me. Its definitely an example of the way that baseball can humble you, bring you back down to earth a little bit. And definitely a motivating experience. So I wouldnt say my pride was stung or it really put me in a bad place. I think what it really did was motivated me and just kind of opened my eyes a little bit. I took a step back and reflected on what I could do to make myself better, and made sure that I stuck to that.

Q: Did you feel like you were getting complacent maybe? A: I think its a combination of a lot of things. I think I had some very high expectations for myself. Maybe they were unrealistic. Maybe I was looking too far ahead, of getting away from the present moment worrying about what I needed to do that day. I was young, I think I needed that experience just to grow up a little bit. So I think having been through that, I definitely have a different perspective on how I come out and go about my business.

Q: Well, how high were your expectations at that point? A: I just wanted to continue to go on that steady incline. I came up at 22, I went to the World Series, everything was good had a great month of April, and figured that everything would just continue to kind of go on that steady incline, when baseball is a game of ups and downs, and being able to deal with the downs 70 percent of the time as opposed to just the ups 30 percent of the time if youre a Hall of Famer. I got into a tough stretch, and I think I just tried to do too much.

Q: And you feel different? A: Just not as, I guess, tired coming to the park, tired during games. Not to say that I was exhausted the second month of the season, but I think you can feel those little differences, just being a little bit more healthy, I think it goes a long way. It shows up on the field obviously.

Q: Where is your confidence on a scale of 1-10, as opposed to where it was the day you were sent down? A: I dont want to say my confidence was shot just because I was getting sent down. I knew I was a great player. Obviously I went down and tore it up in Triple-A, so I had all the confidence in the world. Obviously youre gonna be a little upset getting sent down, and right now Im playing well, so Im feeling pretty good. I think my confidence is always there, so its tough for me to compare those two situations, but Id say my confidence is at a 10. Back then it was at a 10 it was just a tough situation back then.

Q: What would you say was the low point? A: If I had to pick a point, it would probably be when I got sent down, probably the second time last year. But like I said, I dont look at it now as a negative thing, I look at it as something that I grew from, and I wanted to make sure that I didnt look back at it as a negative thing more looking at it as the best thing that could have happened to me.

Q: A quote from you: I changed the way I was living. Can you elaborate on that? A: I wanted to have discipline in all areas of my life, whether that was what I was eating. Was I staying disciplined in my workouts? My family, making sure that Im seeing them, seeing my grandparents, my aunts and my uncles, my sister, everybody in my family. Just kind of in all areas of my life I wanted to have the discipline to be the person that I wanted to be.

Q: In what way did you change your diet? A: Stopped getting fast food, started making my own food for myself. Just a whole lot of chicken breast and broccoli and riceand avocado. Make my own breakfast in the morning kind of like prep my meals for the week. Id cook a bunch of food on a Sunday, and put it in Tupperware and stuff just to make sure I had meals for right after my workouts and stuff. In the past I would go to Chipotle, or I would go to a restaurant, grab some food, takeout, for after my workouts or whatever. I just never really paid attention to what I was eating, what I was putting in my body, and this offseason was a big change from that, just paying a little bit more attention to what I was fueling myself with.At the end I was [7 pounds] lighter, but I definitely lost a lot of fat, put on some muscle.

Q: You admire Tom Brady. A: Hes got a very strict diet, kind of shows how you can perform at a level that he does at his age.

Q: What was the most impactful text your mother sent you after you were sent down? A: I cant remember exactly what she said, but she told me to not let it get me down, to use it as a driving force to tear it up in the minor leagues, do everything I need to do to get back, and then go from there.

Q: What makes Kevin Long a good hitting coach? A: Other than just the fact that he knows hitting, hes worked with a lot of great hitters, what sets him apart is the energy that he brings on a daily basis. Ive never been around a guy who just kind of overflows with positive energy.

Q: If you could pick the brain of one hitter in history, who would it be? A: Ted Williams. I havent read his book, but Ive read some things that hes said talking about hitting, talking about the ideal swing being slightly upward on the plane with the pitch. It seems like he was kind of ahead of his time with all the launch-angle-type stuff going on now, guys trying to get the ball in the air and its just incredible to think about hitting .400 over the course of the season.

Q: Why are you off Twitter now? A: I just backed off of social media just tried to focus on stuff in the real world, and focus on baseball and just things that I felt like were more important my relationships with my team, my family, my friends, all that stuff.

Q: What is your best Mets moment? A: Its gotta be the two home runs in the World Series [2015, Game 4 against the Royals].

Q: How badly do you feel for David Wright? A: I was a fan of his growing up, watching him play. Its definitely tough to watch [him sidelined with a right shoulder impingement]. But just from talking to him, he doesnt want you to feel sorry for him. Hell tell you that hes had a great career, hes done all the things that he wants to and that hes still working towards being able to play. Knowing him and knowing the type of guy he is and what he means for this team, it is tough to watch, but I know that he wants the best for us, to keep doing what were doing and continue to grind on.

Q: What is your worst fear? A: If Im being completely honest, I hate heights. I like to stay on the ground. Being on my balcony, Im a little uncomfortable to be honest.

Q: You still live on the Upper East side but no longer with Noah Syndergaard? A: I guess its partially because of the uncertainty of whether or not Id be here to start the year. Really, I feel like Im never there, you know? (chuckle) Spend so much time here at the field.

Q: What do you like about that area? A: I guess its a little quieter than a lot of places in Manhattan. Its definitely kind of a neighborhood area, lots of families, lots of dogs everywhere. Its got everything though, youre definitely in the middle of Manhattan, but I have some peace and quiet a little bit.

Q: But you must be recognized all the time. A: Not as much as you think. I think I was recognized more when I first came up.

Q: Favorite NYC restaurants? A: Campagnola, Scalinatella. I love the New York Italian spots.

Q: What is it like being Michael Conforto? A: I dont feel like I live a glamorous lifestyle or any of that. I get to wake up every day and do what I love. I just want to play baseball and win.

Link:
Michael Conforto on his secret ambition, new diet and roommate split - New York Post