Local 4 this morning sat down with Allen Minch, who is a personal trainer and gym owner at Krave Fitness.

Since we are just about halfway through January, we discussed how people with fitness and weight loss New Years resolutions, how to best set goals and stick to them.

They need to make sure that the goal they are setting is achievable in the time frame they want to set to achieve it, Minch said. People often set unrealistic goals thinking they can potentially undo years of health and body abuse in a month unfortunately, that is not how it works.

Fat loss takes time. If you lose a pound of fat a week, you are doing a tremendous job, he said. People mistake un-bloating and water loss with true weight or fat loss. You can fluctuate a scale 10 pounds in a week and never lose a single pound of fat true fat loss takes time.Be realistic with your goal vs what parts of your current lifestyle you are willing to change to achieve that goal nothing comes free and easy.

There are many different aspects to fitness, and therefore, different goals to achieve weight loss and fitness, Minch said.

There is aerobic endurance, flexibility and balance, muscular strength, muscular endurance and of course body composition, he said. I often see people start into routines that do not match their stated goal. So as opposed to specific exercises, I think it is important to pick a program that correlates to your goal.

I will say that if you are beginning your fitness journey from a sedentary lifestyle, your new program can start with something as simple as a daily walk, as brisk a pace as possible, Minch said. Along with that, begin your day with basic stretching and light mobility work things we have all done in high schoolPE class.

It doesnt have to be the new age routine you saw on Instagram or YouTube, he said. Along with that, body weight squats, push-ups and good old crunches are a great start. Of course, Ill advocate for the diversity of choices and coaching available at a gym, but you can easily get started at home.And never forget that changing and controlling your diet will yield more initial results than any amount of work.

For more, check out our video interview above.

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How you can set realistic weight loss goals and stick to them in the new year - WHBF - OurQuadCities.com

If you are on a weight loss journey, you may notice that belly fat is notoriously difficult to lose. While the pounds may be shedding from your face, arms, and other body parts, the weight around your tummy may be holding on. So why is losing belly fat so hard?! There are four specific reasons.

"First, your stomach has a higher concentration of 'beta' fat cells, which don't respond as easily to the fat-breakdown process," says Cory Ruth, MS, RDN, registered dietitian nutritionist, women's health expert, and CEO of The Women's Dietitian. "Second, the stress hormone cortisol (pandemic, I'm looking at you) is linked to storing fat around your midsection. Third, high levels of insulin tell your body to pack on pounds around your stomach. Lastly, genetics can play a role in where you store fat on your body, which may mean more belly fat."

If you're struggling to lose belly fat, or looking to start a journey to lose more belly fat, there are a few things you should keep in mind that may help you drop those pounds, according to dietitians. Here are 8 pieces of advice they hope you follow. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

"Crunches and sit-ups are great for toning and building abdominal strength, but these exercises don't necessarily burn belly fat," says Amber Pankonin, MS, RD, registered dietitian, and owner of the food blog Stirlist. "Instead, focus on decreasing overall calories and increasing your physical activity."

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"Elevated levels of insulin (which can come from a carb-heavy, protein, and fiber-lacking diet) encourage more fat accumulation around your belly," says Ruth. "Including more protein and fiber in your diet (and including complex carbs in moderation) can help turn the insulin-fat-gain-train around."

RELATED:Surefire Ways to Lower Your Blood Sugar, Say Dietitians

"Eating a diet rich in fiber is essential to our overall health, and is often the missing piece when it comes to weight loss. Dietary fiber helps people maintain and even lose weight," says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.

"Fiber keeps you full for longer, adds bulk to the digestive tract so you can have regular bowel movements and feelings of satiety, and provides you with a steady release of energy over time (it's digested at a slower rate than foods low in dietary fiber). You don't need to take a fiber supplement or eat foods fortified with fiber. It's best to get fiber from REAL foods naturally rich in dietary fiber. Those foods are fruits, vegetables, beans, lentils, nuts, seeds, and whole grains like oats, barley, quinoa, whole wheat bread."

"Alcoholic beverages can increase belly fat or make it difficult to decrease belly fat if you're overconsuming," says Pankonin. "It's also important to consider the foods that are often paired with alcohol, like fried foods. So being more mindful of beverage choices might also influence food choices as well."

"If you're eating healthy, exercising regularly, and managing your stress well, but not making time to get enough sleep you could be compromising your health (and belly fat) more than you think," says Ehsani.

"Getting enough sleep every nightat least seven hours per dayis essential for overall health and can help you lose undesired weight. The problem is, when we don't sleep enough, our hormones that regulate hunger get thrown off, and we crave simple energy which comes in the form of sweets, treats, and sugary beverages. We are more likely to crave and reach for a quick pick me up of a sweetened latte, or cookie or potato chips. We know these foods are typically high in calories, sugars, fat and don't provide us with much nutrition, making it difficult to lose belly fat."

"It works because inflammation and stress often go hand in hand. When stress levels are high, this can increase cortisol levels which can increase your appetite," says Pankonin. "By learning to manage stress levels, this can help you manage multiple areas in your life including your food and beverage choices."

"Protein is an essential food group we need every day, however a lot of people tend to eat small amounts of protein at breakfast and lunch, and then a big serving at dinner time. It's best to space out protein and have high-quality sources all throughout the day. Protein takes longer to digest, keeps your blood sugar stable, provides you with feelings of satiety (fullness) which makes you less likely to overeat at each meal," says Ehsani.

"You also don't need to eat an animal source of protein at each meal to get enough protein. You can get protein from vegetarian sources too. Good sources of protein are Greek yogurt, cottage cheese, nuts, seeds, nut butters, eggs, tofu, seitan, tempeh, beans, legumes, whole grains like quinoa, wild rice, buckwheat, barley, oats."

"Water is essential to our health and making sure we are drinking enough of it each day can be challenging for some people. The goal is at least 64 ounces, or 8 cups, a day," says Ehsani. "If you forget to drink, set alarms on your phone to remind you or calendar notifications. Drinking enough water each day is a simple habit that can greatly assist those struggling to lose belly fat. If we aren't drinking enough water we could be compensating by eating too much at meals, mistaking hunger for thirst."

While there's no one answer for why belly fat is difficult to lose, you may feel discouraged if you're having a harder time losing it.

"Every person is very unique. So if you're needing some extra support, working with a Registered Dietitian Nutritionist to figure out what health and nutrition habits need to be addressed will help you lose undesired belly fat," says Ehsani.

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8 Things You Must Know Before Trying to Lose Belly Fat, Say Dietitians Eat This Not That - Eat This, Not That

In today's world, people probably know more about their own bodies than at any other time in history. Even before the coronavirus pandemic caused a sense of hyper awareness, advances in medicine and technologylike wearable devices and appscould alert you about your heart rate, glucose levels, and blood oxygen saturation. Doctors and scientists were already delving deeper, down to individual genetic codes to produce personalized approaches for just about everything.

So, what if, in the future, someone could take this biological approach and apply it to solving one of the longest standing and most frustrating problems that many have with their bodiesweight?

Well, that future is now. And that someone is Calibrate.

Carolyn, Calibrate Member

While consumers spend $290 billion on weight-loss goods and services every year, healthcare plans burn through $344 billion annually on weight loss treatments. Thats because weight affects more than just appearance; it is also associated with many of the leading causes of death in the U.S., including diabetes, heart disease, stroke, some types of cancer, and throughout the pandemic, it has significantly increased the risk for COVID-related illness and death.

If you've struggled with weight loss, you may have experienced feelings of failure. Like so many, you may have felt as though it was your fault. If a diet didn't produce the desired results, its because you lacked the willpower to make it happen. But research shows that 95% of diets failand science has exposed the flaw in that thinking.

It is not a matter of eating less and exercising more, says Dr. Kim Boyd, Calibrates Chief Medical Officer. People have been trying that for many, many years, and yet the scale and the health consequences keep going in the wrong direction. The problem lies with biology, and that is how Calibrate is fundamentally different from some of the other options out there.

Set Point: We All Have One, But What Exactly Is It?

Calibrate is a program that uses a scientific approach to help the 9 out of 10 American adults who are in poor metabolic health. Traditional diets are one-size-fits-all, but individual metabolic systems are uniquely programmed to maintain the weight youre currently at, regardless of whether it is healthy for you. This is called your set point and Calibrate enables you to lower it through a combination of doctor-prescribed medication, tracking, and accountability coaching. The result is a way to reset your metabolic system and sustain weight loss.

There are no shortcuts to metabolic health, says Ellen Vora, MD and Calibrates Sleep and Emotional Health Expert. But it also doesnt have to be complicated. Our mind and body function optimally when they have what they needsufficient nutrients from food, sufficient sleep, sufficient exercise, and a mindful approach to emotional health.

Raychel, Calibrate member

Calibrates One-Year Metabolic Reset pairs doctor-prescribed, FDA-approved medication with 1:1 accountability coaching and tracking that leads to sustainable weight loss and boosts overall metabolic health. Its an entirely virtual program, so it fits easily into busy lifestyles. More significantly, it produces results: Experts say you will lose 10% or more of your body weight in one year, while also improving your metabolic health.

Heres how it works: At the start of Calibrates One-Year Metabolic Reset, youll meet with your Calibrate doctor for a virtual, 45-minute video visit. Together, you'll review your lab work and overall metabolic health. Your Calibrate doctor will prescribe the appropriate GLP-1 medication that is clinically tested, stimulant-free, non-habit forming, and geared to produce effective and safe long-term weight loss.

Additionally, you will participate in biweekly, 1:1 video sessions with an accountability coach. Together you'll create sustainable habits conducive to your lifestyle using Calibrates Four Pillars of Metabolic Health: food, sleep, exercise, and emotional health. Your Calibrate accountability coach will help you achieve goals every week, which you can track using the Calibrate app. Accountability coaching is supported by classes, recipes, and a curriculum developed by an expert Clinical Advisory Board and Expert Council.

Although the goal is to lose 10% of your body weightas that is considered what's most clinically impactful to your metabolic healthCalibrates earliest members lost an average of 15% of their body weight. Within three months, members typically lose 5% of their body weight, reduce their body-fat percentage, and experience improvements in sleep, energy, and exercise stamina. After six months, many reach their 10% weight-loss goal, measure a smaller waist, and meet new exercise goals. And at the end of the year, they maintain their initial weight-loss goals, surpass them, and see clinically significant improvements across metabolic and inflammatory markers.

Calibrate recently launched The Calibrate Results Guarantee, based on its earliest members who have completed the program. On average, these members lost 15% of their body weight and reported an 88% increase in energy and an 83% improvement in food habits.

The Calibrate Results Guarantee sets realistic expectations for members who adhere to the Calibrate Commitment. The Calibrate team will always be there to support you and ensure all facets of the program are understood and fit into your daily routine. In return, you are asked to adhere to the Calibrate Commitment that entails taking medication as directed, following through with medical team care and 1:1 accountability coaching, participating in tracking daily metrics and setting weekly goals, and reading all weekly content in preparation for coaching sessions. If you are eligible and do not see a minimum of 10% weight loss within one year on Calibrates One-Year Metabolic Reset, The Calibrate Results Guarantee promises a program refund (less the $249 Assessment cost).

Based on these findings Calibrate is confident their members will see results by the end of their first year. So what about Calibrate sets it apart from the rest? Heres a hint: their scientific approach.

Calibrates One-Year Metabolic Reset is FSA-eligible. To explore other plans and pricing, answer questions, and find the right way for you to Calibrate, visit their website.

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Calibrate: The Revolutionary Program Taking a Biological Approach to Losing Weight - Women's Health

A woman who lost over 50 pounds is saying that her weight loss journey has saved her life after she was able to find a cancerous tumor in her breast.

Andrea Richardson, 49, from Coppull, U.K., decided it was time to start losing weight in July 2019, according to SWNS.

"I have always been overweight since having my first daughter, Elizabeth, in 1997," Richardson told the news agency. "When I had my second daughter, Isabelle, who is now 18, my weight fluctuated up and down - life makes you fluctuate."

WOMANS WEDDING PHOTOS INSPIRE 84-POUND WEIGHT LOSS

Richardson told Fox News in an email: "My clothes were getting tighter and I hadn't even realized I had been buying bigger and bigger clothes until I had a tidy up one day."

Richardson explained that her major turning point was when she was sitting in her car one day, "feeling uncomfortable."

"It actually felt like my stomach was [sitting] on my lap," Richardson said.

Andrea Richardson lost 57 pounds in six months and credits her weight loss with saving her life. (Courtesy of SWNS)

After that, Richardson joined U.K.-based weight loss program Slimming World and lost about 57 pounds in just six months, according to SWNS.

In August 2020, Richardson heard about a friends cancer scare. She decided to check herself and found a lump in her left breast. After getting tested, doctors informed her that it was stage 1 breast cancer.

WOMAN LOSES 130 POUNDS BY HABIT STACKING: FOCUS ON PROGRESS, NOT PERFECTION

"The tumor was really close to my chest wall, so close in fact that it didnt even get picked up on the mammogram," Richardson told SWNS. "If I hadnt lost all that weight, I would never have found the tumor as early as I did, and my story could have been very different to the one I am sharing today."

After Richardson lost the weight, she found a lump in her left breast, which turned out to be stage 1 breast cancer. (Courtesy of SWNS)

"Caught early, breast cancer treatment has a much higher success rate, so Slimming World has well and truly saved my life," Richardson added.

According to a Swedish study published in Science Daily in 2017, overweight and obese women face a higher risk of not finding breast cancer tumors until the lumps become large. As a result of the study, researchers suggested that women with a high BMI should have more frequent breast cancer screenings.

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SWNS reported that after she was diagnosed with breast cancer, Richardson underwent two operations to remove the tumor and had intensive radiotherapy treatment. Five months after she found the lump, Richardson had completed her treatment.

"It sounds crazy, but I feel lucky," Richardson told Fox News. "I now have a new lease on life. Life really is fragile and you should treasure every moment, the good and the bad because that's what makes us who we are."

"Having breast cancer has changed me but for the better," she added. "My journey has taught me to put myself first and has made me realize that I am strong and resilient."

"If I hadnt lost all that weight, I would never have found the tumor as early as I did, and my story could have been very different to the one I am sharing today," Richardson said. (Courtesy of SWNS)

Richardson now runs her local Slimming World group and hopes to inspire other members to take their health seriously.

She told Fox that she wants to encourage people to "just go for it" when it comes to getting healthy.

"There's no shame in admitting that you need help in life," Richardson told Fox News. "Joining my local Slimming World group has changed my life forever. I have changed the way I cook my food, I'm in control of what I eat and I feel great."

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Woman's 57-pound weight loss allows her to spot breast cancer: 'I feel lucky' - Fox News

With every new year comes a renewed interest in weight loss diets. And thanks to the COVID-19 pandemic and resulting eating habits like ordering more take-out meals and eating more ultra-processed foods, many of us have noticed a few extra pounds on our frames by now.

The number of weight-loss diets to choose from appears to be endless, but that doesn't mean they're all worth trying. Some options are better for your overall health than others.

Among the sea of unique spins on methods to lose weight, here are some top picks that are sustainable, realistic, balanced, and 100% dietitian-approved. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

A diet that mimics what many people who live along the Mediterranean coast eatthink olive oil, nuts, vegetables, and whole grainsis one of the most popular diets out there. And although most data surrounding this diet are strongly linked to outcomes like a reduced risk of heart disease and improved cognition, following it may result in weight loss as well.

And even though following this diet results in similar weight loss as other popular diets (like the low-carb diet), following it can support your health in a variety of waysand in a delicious way too.

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Created by registered dietitian Dawn Jackson Blatner, RDN, the Flexitarian Diet combines the concepts of following a vegetarian diet with including moderate amounts of animal products. The concepts and guidelines of this diet are detailed in her book The Flexitarian Diet.

Along with the protein source guidelines, this diet suggests that people limit added sugars and ultra-processed foods that are low in nutritional value.

Data shows that people who follow vegetarian diets appear to have more weight management benefits when compared to non-vegetarian diet-eaters. Following a flexitarian dietessentially a vegetarian diet with small amounts of animal proteins sprinkled incan offer weight management benefits while possibly helping people who enjoy an occasional lean piece of beef or a hard-boiled egg with the compliance factor.

WW (formerly Weight Watchers) personalizes your nutrition plan based on a series of questions. Participants also have access to support via the WW app, workshops, and plans to provide behavior-change techniques.

What is extra nice about this program is people can get 1:1 support virtually, eliminating potential barriers to not being able to engage with the program fully. And as a dietitian, I love how this program is that no food is off-limits. And since each participant gets a unique "points" budget and zero points food list, it is nice that this program does not take a "one-size-fits-all" approach.

The Mayo Clinic Diet's goal is to build healthy eating habits. To follow this diet, you start with a two-week "Lose It" phase, where you add five habits, break five habits, and take on five optional bonus habits if you choose.

After the two-week jumpstart, the "Live It" phase begins. During this phase, you would focus on sustainable habits. When following this diet, people can also use the Mayo Clinic Diet app, which contains meal plan options, a food tracker, and a database of recipes.

Dietary guidance is provided, with the help of their unique food pyramid that highlights which foods should be eaten more frequently than others. A psychological quiz, at-home workouts, a habit optimizer, and other beneficial features are included as well.

The fact that this diet focuses on developing good and sustainable habits that are hopefully going to follow people over the long term makes this plan a dietitian's dream come true. Gaining new habits instead of simply following a meal plan can help people experience lasting results.

The newest Jenny Craig plan goes beyond a simple eating plan and includes a holistic approach to weight loss. Along with dietary support, this program includes an activity curriculum, quality of life assessment, and hydration guidance. Plus, the program takes advantage of new technology by utilizing an app that is linked to a wireless scale for easy monitoring. After four weeks of following this program, participants may experience up to an 18-pound weight loss according to the company's website.

While diet is an important part of a weight loss plan, it isn't the only part of a weight loss plan. I love how this program emphasizes physical activity, hydration, and quality of life as important factors of a weight loss journey along with food choices.

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Best Weight Loss Diets For 2022, Recommended By A Dietitian Eat This Not That - Eat This, Not That

For all types, if you're struggling to lose weight, I often recommend omitting both gluten and dairy, as these foods can be inflammatory.

Anti-inflammatory foods are also important for promoting hormone balance and digestive function, especially for Warriors, Anchors, and Trailblazers. Begin by omitting sensitivities and incorporating more anti-inflammatory foods and spices, such as turmeric, ginger, blueberries, pineapple, and celery.

Protein is key for Anchors to support adrenal function, while Protector types may want to limit their intake of red meat in favor of more easily digested proteins.

You'll want to omit sugar, refined carbohydrates, and alcohol if you're a type who struggles withCandidaovergrowth, most commonly Anchors and Protectors. This type of yeast overgrowth can cause bloating, fatigue, joint pain, and weight gainbut it's often a latent infection overlooked at most doctors' visits.

Before eliminating foods from your diet, talk to your doctor or a registered dietitian to find out if it's the right plan for you.

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An Integrative MD Says There Are 5 Weight Loss Types Which One Are You? - mindbodygreen.com

We know there is no single magical food that drives more weight loss. However, there are specific foods and nutrients that certainly can support weight loss more than others.

When working toward weight loss, eating a balanced breakfast starts your day off on the right foot. A balanced breakfast can help you feel more full, satisfied, and can even reduce cravings throughout the day.

Oatmeal has long been correlated with improved health such as lower cholesterol and better blood sugar. However, oatmeal itself is a complex carbohydrate. While the fiber and whole grains in oatmeal are good for our heart health, we can level-up this breakfast option for your weight loss goals.

The key is to start your day with a breakfast that is high in protein, fiber, and healthy fats. While oatmeal alone is a great source of a high-fiber carbohydrate, it lacks protein and healthy fat to round out the meal.

Enter: chia seeds! Chia seeds offer a small protein boost, healthy fat, and a powerful dose of fiber for more fullness and satisfaction on your weight loss journey.

One serving of chia seeds provides five grams of protein. Combined with the six grams of protein in oatmeal, this nearly doubles the total amount of protein in your breakfast. More protein at breakfast ensures better blood sugar, stable energy levels, and may improve hunger levels during the day.

Get creative! Other ways to add protein to oatmeal include using protein powder, Greek yogurt, or milk.

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Chia seeds contain omega-3 fatty acids. Omega-3s are known to have an improved effect on metabolic health. Many Americans are lacking in omega-3s and typically consume an overabundance of omega-6s. Thus their 6:3 ratio is skewed to contribute to less optimal health.

Chia seeds may improve your 6:3 ratio. In addition to its health benefits, the fat in chia seeds can also improve satisfaction and feeling full for longer.

Here's What Happens to Your Body When You Eat Chia Seeds.

We know that diets high in fiber are strongly associated with long-term weight loss. Chia seeds offer 10 grams of fiber per two-tablespoon serving.

These mighty seeds also expand in liquid, further increasing their volume and improving your sensations of fullness.

You can make overnight oats in the fridge, and the chia seeds will absorb the moisture overnight. The consistency is perfect, and you have a grab-and-go breakfast in the morning.

Searching for more? We've got you covered with these 26 Best Omega-3 Superfoods!

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The #1 Best Oatmeal Topping for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

Marie Osmond is still fit and fabulous 15 years after shedding 50 pounds with the help of Nutrisystem. The legendary entertainer tells Closer exclusively that the most important lesson is to never think about weight loss as dieting and that food is not the enemy.

She explains, I was born in the worst era possible for women and weight. It was the 70s where everybody had to be Twiggy, you know, a zipper, a lollipop head. It was all name a diet. Ive done that diet, I swear to you. As a result, My tip would be dont think of it as weight loss, because the minute you think dieting, you think, Oh, I cant have this, and thats not what this is about.

Nutrisystem taught me that food was my friend, it was not my enemy. That you can eat what you love, but make healthy choices and understand portion control and understand frequency of eating makes it so you can eat food and not starve to death, she explains. Nutrisystem has now introduced a new menu of premium meals that are 50 percent bigger and have up to 30 grams of protein.

Marie reveals, I actually fast once a month, Ive done it for my entire life. But to do it all the time, it shuts your metabolism down. And so, you get to the point that you really cant eat a lot of food and that doesnt work for me. I need to eat. Its my energy, and also, I think its your mental health.

When it comes to eating,You know, youve got to be able to go out to dinner and sit down with your friends, the singer shares. But for when someone wants the same delicious food at home while watching their weight, Nutrisystem now offers restaurant favorites, which are perfectly portioned to offer half the calories of traditional dining out options.

Look at me. I have been off of it [Nutrisystem] now for 15 years. I lost my weight 15 years ago, and I dont let myself get more than five pounds overweight, usually around holidays or something like that, the Paper Roses singer reveals. You know, Ill eat a little extra. One week its off, and you know, youre back to your game, and you feel great about yourself.

Most of all, Marie just wants people to feel their healthiest. More than anything, dont think of it as a weight loss journey or a diet or anything. Just think of it as being healthy. Because thats really what it is for me, about her smart eating habits.

Reporting By Natalie Posner.

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Marie Osmond Shares Her No. 1 Weight Loss Tip After Losing 50 Lbs and Keeping It Off for 15 Years - Closer Weekly

This is the time of year when weight-loss ads are ubiquitous.

Oh, look theres former Miami Dolphins quarterback Dan Marino shilling for a popular meal plan.

And hey,what to do you know theresOprah Winfreysincerelytelling you about how anotherwell-knowneating planhas transformedher life.

Andlets not forgetthe nonstop offers ofgreatdeals onnewgym memberships.

Indeed,according to CNBC,the weight-loss industry as a wholehas grown into a $70-billion-plusannualbusiness behemoth.

But with such growth has also come myriad misinformation about what is effective and whatisnt.

In his new book Supersized Lies: How Myths about Weight Loss are Keeping Us FatAnd the Truth about What Really Works(EverwellBooks/$16.99/available on Amazon) veteran healthauthorRobert J. Davis(aka The Healthy Skeptic)explores the science behind long-held popular health claims.

With chapter titles like The CalorieFallacy, Exercise Illusions, Superfood Foolery and Timing Isnt Everything,Davisbreaks down the myriad components that affect how our bodies process and react to both food andexercise.

In addition, each chapter containsseveralmythor truth? suppositionsabout food, dieting, exercise,weight lossand more.

Here are someof the myth or truth? breakdownsI found especially interesting:

Avoiding gluten has become popular in the diet and nutrition industry. Gluten is a proteinfound in rye, barley and wheat and can be harmful to those with celiac disease. But for those free of celiac disease, theres no science behind avoiding the substance.

While some individuals without celiac disease report symptoms due to gluten (a condition known as gluten sensitivity),its unproven that weight gain is one of them, writes Davis. Nor is there proof that gluten-free diets lead to weight loss.

The glycemic index(GI) a number ranging from 0 to 100 ranks carbohydrates based on how much they raise ones blood sugar. Potatoes and rice are considered high-glycemic foodswhile nuts and beans are considered low-glycemicones. Those who advocate avoiding high-glycemic foods do so because they believe such foods promote weight gain.

However,Daviswrites studies overall have failed to show that low-GIdiets are superior for weight loss and that the concept of GI itself is flawed because it assumes that foods are consumed in isolation on an empty stomach.

Weve been told since childhood to eat our fruits and vegetables but what effect does the fructose and glucosein fruit have on our waistlines?

Turns out most of the produce aisle is pretty safe for your weight-loss plan so feel free to grab that apple.

Overall, research show that fruit does not contribute to weight gain and is even linked to weight loss, writes Davis. And low-sugar fruits arent necessarily better for your waistline than high-sugar ones.In three large studies, apples and pears, whose sugar content is on the high side, were more strongly associated with weight loss than lower-sugar fruits like grapefruit.

That said, Davis also recommended avoiding fruit juice becauseits both full of sugar and bereft ofbeneficial fiber,andbecausedrinking fruit juice has beenlinked with weight gain.

Foods such as cucumbers, lettuce and celery have gained the reputation among dieters as requiring moreenergy expenditure to digest than they contain thus being foods that actually burn calories to consume.

Sowhats the old saying about when something sounds too good to be true?

Thats the case here even in foods with miniscule calorie counts like celery and cucumbers.

However, there is one substance that, technically, will cause your body to burn moreenergythan ittakes in calorically.

Ice cold water ... has no calories, and we burn a few calories to warm it up to body temperature, writes Davis. But the number is likely toosmall to have an impact on our weight.

Theidea that creating a 3,500-calorie deficit will equal a 1-pound weightlossdates back to research of overweightwomen in the 1950sbut Davis says this simplistic formula is misleading…[becauseit] fails to take individual differencesinto account or to consider how the body adapts to weight loss.

He cites studies of identical twins that suggest howpeople gain and loseweight hassuchavastarrayofgenetic componentsthatits virtually impossible to uniformly predict how caloric increases and decreases will affect specific peopleover time.

The unfortunate truth is that some medications including antidepressants, beta blockers, mood stabilizersand steroidal hormones, among others are associated with weight gain.

As Davis explains, Certain medicines…can slow metabolism, cause fluid retention, increase fat storage, or stimulate appetite, all of which may lead to weight gain.

But these effects dont necessarily occur in all people so if youre on any of these or other weight-gain-associated drugs such as antihistamines,birth control pillsand/orantibiotics consult with your own physician about their potential side effects.

While many of us correlate sweating with working out hardand burning calories,the act of sweatingalone hasmore to dowith other factors including gender, age, genetics, air temperature, humidity, etc. than it does with exercise intensity.Sure, you might drop a few pounds of water weight if you sweat a lot, but once you rehydrate, the lost weight will return. In addition, a low- or non-sweat workout does not necessarily meanyoure not working out hard enough.

According to Davis, a good rule of thumbforgauging workout intensity is theso-called talk test. If you can talk and sing during your activity without becoming breathless, the intensity level is low. If you can talk but not sing, the intensity is moderate. And if you can barely get out any words, youre doing vigorous exercise and burning more calories.

This is one Ive long done not because of the supposed weight-loss potential but rather because I have no appetite first thing in the morning.

That said, many competitive bodybuilders swear by fasted cardio when theyre trying to cut weightand fat prior to a contest. The theory theyre subscribing to is that if the body is depleted of carbs prior to exercise, it will turn to stored fat for energy.

This strategy works sort of.

As Davis explainsof the numerous studies done on this topic, theres some evidence that fasted cardio may boostfat burning, but only fleetingly. Over the course of days or weeks, which is what counts, fasted cardio doesnt appear to promote loss of either fat or weight in general.

Thus,the decisionwhether or nottoexercise on an empty stomach or after a light breakfast for energy should bemade based on your personal preference and what enables you to perform optimally not on your weight-loss and fat-burning goals.

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For many people, ushering in a new year means ushering in a new diet. One study found that 20% of participants resolved to shed pounds beginning January 1, making weight loss the second most common category of resolutions after physical health. But study after study has found that diets dont work long-termthe vast majority of people eventually gain back the weight they lose, if not even moreand that lower body weight isnt a reliable indicator of better health anyway.

Trying to change your diet in the name of losing weight is, generally speaking, misguided at best, and can do your mind and body real harm. But that doesnt mean you cant benefit from eating differently.

If, come New Years, youre not feeling physically well or your relationship with food feels off, its not a bad idea to change the way you eat, says Blair Burnette, a postdoctoral researcher in psychology at the University of Minnesota. Maybe youre uncomfortably bloated or feeling low on energy. Maybe you notice yourself getting take-out more often than youd like, or eating whenever youre bored and sad. Its possible to improve your physical and mental health by being more mindful about what you eat. Doing so may even lead to changes in your body composition. The key is to shed the misconception that losing weight should be your driving goal.

Here are five diet resolutions to consider if youre hoping to start the new year with a healthier relationship with foodno scales required.

People are more likely to maintain resolutions that involve an addition to their routine, rather than goals that require avoiding something tempting, according to a 2020 study published in PLOS One. Instead of resolving to limit treats, set a goal to eat a greater variety of nutrient-dense foods. Try adding a vegetable to every meal, signing up to receive a Community Supported Agriculture box, or eating a piece of fruit for your afternoon snack each day.

Tracking each day that you complete your habit using an app or a simple notebook can make the goal feel measurable. Start out small, says Vivienne Hazzard, who is also a postdoctoral researcher in psychology at the University of Minnesota. rather than saying, Im going to do this thing every single day, say, maybe Im going to do it two or three times a week.

The idea of adding instead of subtracting can guide you to make any meal more nutrient-dense without restricting the things you love. Instead of banishing chips and cookies from the house, aim to pair them with other foods that help you feel satiateda side of guacamole or a scoop of nut butter, for instance. Mix leafy greens into your mac and cheese or meatloaf. Throw a handful of frozen spinach into your morning eggs.

Water is a simple addition that can make a big difference for your health. Mild dehydration (water loss equal to less than three percent of your bodys weight) is associated with fatigue, lowered motivation, and gastrointestinal problems like constipation, according to a 2010 review article published in the journal Nutrition Reviews. Chronic mild dehydration might even contribute to a higher risk of developing urinary tract infections, high blood pressure, heart disease, and strokes. Aim for between 2.5 and 3.5 liters (84.5 and 101.4 ounces) of water per day, more if you work out. To remind yourself to guzzle a glass, tie it to another part of your routineleave a water bottle by your bedside and take a few sips as soon as you wake up, make a cup of herbal tea for when you sit down at your desk, drink a glass whenever you brush your teeth. There are dozens of apps to help you track how much water you drink and send you helpful reminders. If drinking plain water feels like a chore, try adding in something more interesting like cucumbers, lemon juice, or flavored electrolytes.

[Related: Dont punish yourself for eating unhealthy foods]

Fiber is the material in plant-based foods that our bodys cant digest. For a long time, scientists thought of it as junk, says Beth Olson, a professor of nutrition at the University of Wisconsin, Madison. Today, we know that its essential. Fiber feeds the bacteria in our guts, which could have an indirect effect on everything from our mood to our immune systems, Olson says. In plants, fiber acts like a capsule for the nutrients the body does use, like sugar and fat, making it harder for our body to absorb them. So when we eat fiber-rich brown rice or beans, our body doesnt actually absorb all the carbohydrates they contain. We also absorb those nutrients more slowly and feel full for longer. Plus, fiber-rich foods are often rich in other nutrients. Fiber keeps good company, Olson says. The Mayo Clinic recommends that women aim for between 21 and 25 grams of fiber a day, while men should aim for between 30 and 38 grams. (For reference, an apple contains about five grams of fiber; a cup of black beans contains 15.)

Im biased here, because I made this resolution in 2018 and have hardly missed a week since. Its easy, fun and, as an added bonus, may even have health benefits. People who cook at home tend to have better overall health, closer personal relationships, and a stronger sense of cultural identity, according to a 2017 review published in the journal Appetite.

To maximize the positive effects, take the time to sit down and enjoy the meal youve cooked. This might mean savoring the food with friends or family, but it can also be as simple as turning off Netflix, lighting a candle, and relishing in the nourishment youve prepared for yourself. Its a way to take care of your mental health, Burnette says, It can connect you to meaning and joy in life. Plus, youll save the money youd otherwise spend on take-out.

Rather than counting calories, start keeping track of how your food makes you feel. Jot down what you eat at each mealnot macronutrients and exact portions, as you would on a strict diet, but simple summaries of what went on your platehow hungry you were beforehand, and how you felt afterward.

Paying attention to hunger is an important element of intuitive eating, a diet paradigm that encourages eating based on internal, not external cues. Adults who practice intuitive eating are less likely to stress eat and are happier with their bodies overall.

Pay attention to when youre hungry when youre full. And eat accordingly, Hazard says, And that might sound simple, but I think because of diet culture, so many people have just gotten so off base with those cues. Its important, however, that you dont pay attention to calories or measure portion sizesand dont stress if you notice that youre eating when youre not hungry, or eating past the point of satiety, Burnette says. Its not the hunger and fullness diet.

Ultimately, any changes you make to your diet should be tweaks that are pretty easy for you to maintain,and ones that make you feel good, Olson says. Otherwise, they wont be sustainable. Dont force yourself to start eating a vegetable you dont like; dont expect yourself to cook elaborate meals on weeknights if you regularly come home exhausted; dont furiously chug water every time you crave a soda. If the way youre eating leaves you irritable, tired, or stressed, wellits not very good for your health, is it? Focusing only on the nutritional value of food, rather than the pleasurable aspects, isnt helpful for our health in the long run, Olson emphasizes. Food is an important part of our culture, Olson says, Its celebratory, its nourishment.

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