The warm days are returning and the smell of post lockdown freedom is in the air. With summer fast approaching so too are thoughts of beach days and holidays, meaning our COVID kilos really need to shift if we are to look and feel our best in a few weeks. While extreme weight loss regimes that support relatively quick weight loss have traditionally been criticised as unsustainable, there is also research to show that losing weight initially is highly predictive of maintaining a new lifestyle program.

So, if you are keen to drop a few kilos relatively quickly, here is the right way to do to ensure your efforts pay off long term.

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One of the many reasons that we are not always successful in our weight loss attempts is that we go on and off programs too quickly. It takes time for the body to deplete fuel stores and mobilise fat stores and as such ensuring you are giving yourself enough time to lose weight is important.

This means that focusing on your diet and exercise goals for a couple of weeks without distraction and tempting meals and treats will go a long way at getting your weight loss efforts off to the right start.

There are many different weight loss programs out there, and most will work if you can stick to them. The key is choosing the right program for you. Whether this is a lower carb option like CSIRO, counting your calories or macros using MyFitnessPal or committing to a very low-calorie meal replacement program such as BioSlim for a couple of weeks to kick start your weight loss, choosing the right program for you is the key to success.

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While it can be tempting to try extreme programs that eliminate many calories or replace all your food with juice, ultimately if this is not the way you usually eat, you will be much better to opt for a consistent plan each day where you are eating regularly and keeping your calorie intake controlled. Contrary to popular belief it is not one off, high calorie meals that cause issues when it comes to weight loss, rather the meal choices we are making over the other 21-35 meals we eat each week. Focusing on making most of your meal choices in line with your calorie-controlled plan and you will be on the right track.

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One of the great things about building a calorie-controlled diet with a focus on high nutrient density but low energy density foods such as salads, soups, veggie juices and vegetable-rich meals is that you will be eating more than you every have, whilst enjoying fewer calories so you are less likely to feel like you are on a diet at all. And best of all this is extremely easy to do think a couple of cups of veggies at breakfast or a veggie-based juice; a salad or soup with your lunch and 2-3 cups of veggies or salad at dinner. Eating more low-calorie foods, which offer much volume is one of the easiest and most effective ways to drop the kilos quickly.

One of the reasons that diets fail so frequently is that they leave you feeling hungry, and when we are hungry and craving sugar, we are much more likely to be tempted when higher calorie foods are available. This means that keeping on top of your hunger throughout the day by eating a filling meal or snack every 3-4 hours will help to ensure that you do not get too hungry, and as such can stick to your program consistently.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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A person can create a calorie deficit by not consuming as many calories as they need to maintain their body weight during the course of a day or week. Over time, this calorie reduction can lead to weight loss.

This article covers everything a person needs to know about calorie deficits and weight loss.

A calorie deficit occurs when the number of calories a person consumes in a day is smaller than the number of calories they burn.

The body needs to burn a certain number of calories to perform all its functions each day.

How many calories a person needs each day varies based on their:

Here are some estimated calorie needs for adults aged 19 years and over:

A person can create a calorie deficit by reducing the number of calories they eat, increasing their activity levels, or both.

Maintaining a calorie deficit is an important part of weight loss, but it is not the whole picture. This is because calories are not the only thing to affect weight.

To lose 12 pounds (lb) per week, a person would need to eat 5001,000 calories fewer than the number of calories their body needs per day.

If a person is sedentary, meaning that they only move as much as they need to live independently but do not exercise or engage in other physical activities, they should start to get 30 minutes of exercise each day, if possible.

Also, the Centers for Disease Control and Prevention (CDC) state that cutting calories does not necessarily mean feeling unsatisfied at meals.

A person can replace some higher calorie foods with lower calorie foods, increase their water intake, and eat more fiber to feel full.

There are several ways to determine how many calories a person normally burns in a day.

For example, they can opt to calculate their daily calorie needs manually or find an online calculator.

To perform a manual calculation, moderately active people can multiply their current body weight by 15 to estimate how many calories they would need each day.

Then, to determine how many calories they should consume for a healthful calorie deficit, they can subtract roughly 500 calories from that number. However, people should ensure that they do not consume too few calories. It is also important to note that exercising can also contribute to a calorie deficit.

A person can also use their basal metabolic rate (BMR) and activity levels to determine their current caloric needs. They can use one of the following formulas to determine their BMR, according to their sex:

Once a person has their BMR, they can use one of the following formulas, based on their activity levels, to determine their caloric need:

People can also talk with their doctor or nutritionist for the most accurate caloric intake estimates. These professionals can tailor the estimate based on the person and their lifestyle.

Once a person knows how many calories they need each day or week, they can work on creating a calorie deficit.

One lb of body fat contains about 3,500 calories. For a person to lose 1 lb of fat in a week, they would need a deficit of 3,500 calories, or 500 calories per day, over that time. To lose 2 lb, a person would need a deficit of about 7,000 calories.

However, it is not advisable for a calorie deficit to exceed 7,000 calories per week.

One component in creating a calorie deficit is changing what a person eats and drinks each day. A person should focus on foods that are rich in nutrients but low in calories.

According to the Dietary Guidelines for Americans 20202025, a healthful eating pattern with fewer calories should include:

A person should also avoid consuming sugary drinks and trans fats.

They may also wish to increase the amount of water they drink, which will help them stay hydrated and replace any sugar sweetened beverages they usually consume.

An important part of weight loss is exercise. A person who is not active at all should try to increase their daily activity levels, if they can.

This can include activities such as:

The CDC recommend that a person can do the following activities to meet moderate physical activity guidelines:

The more physically active a person is, the more calories they will burn.

This increases the number of calories they need, which can make creating a deficit easier.

Cutting calories is an important part of weight loss, but it is not the only consideration to make.

Physical activity is important for health beyond weight loss. People who are sedentary and move very little throughout the day should try to increase their daily activity levels, if possible. This can include exercising, playing sports, or participating in activities that require movement, such as hiking.

However, people should avoid cutting too many calories. Cutting out about 5001,000 calories per day is a good range to aim for. People should also avoid losing more than 2 lb each week.

It is also important to note that counting calories is not necessary for weight management, and, in some cases, it may be counterproductive or harmful.

If a person cuts too many calories and does not get enough necessary nutrients, they can experience some health problems.

The body needs a minimum number of calories to function properly. Cutting too many can increase the risk of health issues, including:

Some symptoms of not consuming enough calories include:

Before cutting calories, a person should talk with their doctor or nutritionist. People with specific health conditions, such as diabetes, may need specialized diets to help them manage their condition.

Creating a calorie deficit may be helpful if a person wishes or needs to lose weight. A person can do this using a combination of diet and exercise.

They should try to focus on eating highly nutritious foods, drinking more water, and exercising regularly.

Formulas and online calculators are available to help people estimate how many calories they burn per day. From there, a person can estimate how many calories they should eat to create a calorie deficit.

A person should aim to lose no more than 12 lb per week to avoid potential health issues associated with not getting enough nutrients.

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Cutting back on Hershey's, Ben & Jerry's, and Oreos may be one of the suckiest parts of dieting. But eliminating sweets doesn't mean you have to go without anything sweet-tasting. Seriously! Just eat fruit, especially picks that have been deemed the best for weight loss.

The natural sugars in fruit can be used to quell a sweet tooth, says registered dietician Bonnie Taub-Dix, RDN, creator of BetterThanDieting, and author of Read It Before You Eat It. "Beyond just being a healthier hit of sweetness, fruits are packed with essential vitamins, minerals, micronutrients, fiber and waterwhich candy and candy-sugar doesn't have," she says.

The fiber in fruit is especially clutch for those working towards weight loss. "Fiber is the nutrient that helps keep you full, so when you eat a fiber-forward diet, you decrease your likelihood of snacking between meals," says Taub-Dix.

Fruit is also lower in calories than other, less healthy foods, she says. Subbing a refined-carb snack with a piece of fruit easily slashes one to two hundred calories from your daily intake.

With that in mind, let us introduce you to the best fruits of blasting flab. The 9 fruits listed below all have two things in common: They are loaded with fiber and flavor.

There's a popular, but misleading, food rumor that eating grapefruit burns more calories than it contains. "It's a myth that grapefruit is a negative calorie food; No food is," says Taub-Dix. "But, high-in-fiber, low-in-calories, and flavorful still makes it a good addition to a weight loss plan," Taub-Dix says.

While she promises there's no wrong time to scarf down the ruby fruit, according to one study published in the Journal of Medicinal Food, eating half a grapefruit before meals may be most beneficial for weight and fat loss. For the six-week study, researchers found that participants who ate grapefruit before every meal saw their belly's shrink by up to an inch. Why not consider having half of a grapefruit before your morning oatmeal, and slicing a few segments to a starter salad?

Cherries may taste best on top of an ice cream sundae. But if you're trying to lose weight the oh-so-tiny and sweet fruit is not only pretty damn good on its own, but may also support fat loss. In one 12-week study by the University of Michigan, rats who were fed antioxidant-rich tart cherries showed a 9-percent greater belly fat reduction compared to rats who didn't chow on cherries.

Are humans rats? No. But, the study also found cherry consumption had the profound ability to reduce inflammation, which the researchers noted supports the idea that eating inflammation-fighting foods (like cherries) is beneficial for weight loss. So, nosh on!

Think of apples as the powerhouse weight loss food. "With 4 grams of fiber per serving and only 95 calories, apples are one of the best sources of fiber on the planet," says Taub-Dix. Apples are also exceptionally crunchy, which means they take longer to consume (all that chewing!) and more satisfying to eat compared to other snacks.

If you don't favor one apple type over others, opt for Pink Lady variety. Research conducted at the University of Western Australia found that the Pink Lady apples had the highest levels of flavonoids, antioxidants which are thought to keep the body in tip-top condition. The more you know!

Like apples, pears are full of fiberjust one pear contains about 6 grams. "Every time you eat a pear you're working your way toward your daily recommended fiber intake," says Taub-Dix. (FYI: For women, that's 25 grams a day, and for men, it's 30). Plus, pears contain something called pectin which, she says, "nourishes gut bacteria, improves digestion, supports bowel health, and has been linked to improved weight loss." Not too shabby, eh?

Time to see blueberries as your weight-loss BFF. Generally speaking, berries are packed with something called polyphenols, which are powerful natural chemicals that can help you lose weight and even stop fat from forming. But research on rats from University of Michigan suggests that blueberries have the added benefit of reducing belly fat. In the 90-day study, rats who had blueberry powder mixed into their meals had less abdominal fat at the end of the 90-day study than rats on a berry-free diet.

Taub-Dix suggests replacing snacks like popcorn and M&M's with blueberries, which are similar in shape and (almost) as sweet. "And, you can eat quite a few (18) in a single serving," she says.

Strawberries rank higher on your favorite berry list? That's fine! "Strawberries are full of fiber, water, and nutrients, and research has linked strawberry consumption to improved heart health and improved insulin sensitivity," says Taub-Dix. She recommends nuking them in the microwave and topping with a dollop of Greek Yogurt for dessert, pairing with cottage cheese, or adding them to a salad.

Watermelon sometimes gets a bad rap for being high in sugarafter all, one slice has 18 grams of sugar. But, compared to another summer snack (ahem, like ice cream), watermelon is way more nutritious. Plus, science says it's one of the best fruits for fat and weight loss!

In one study published in the Journal of Nutritional Biochemistry, researchers fed one group of mice watermelon extract for 12 weeks, and another group of mice none. At the end of the study, those that had been fed watermelon extract, had lost more body weight and fat mass compared to the non-watermelon eating group. While more research on humans is needed to confirm watermelons weight loss benefits, Taub-Dix gives watermelon the green light. "You probably don't want to eat the whole melon, but it's totally fine to eat when you're trying to lose weight."

Peaches make your hands sticky, but they'll help extra weight slide right off. A study at Texas AgriLife Research found that peaches (and plums and nectarines!) may help ward off risk for obesity-related diseases. "[The study] indicates that compounds present in these fruits have anti-obesity, anti-inflammatory, and anti-diabetic properties," Dr. Luis Cisneros-Zevallos, AgriLife Research food scientist explained in a press release. "[Consuming peaches] may reduce the oxidation of bad cholesterol LDL which is associated with cardiovascular disease," he said.

Best part: Fruits with pits are among the lowest in fruit sugar. Meaning, peaches are sweet without being wildly high in sugar. A perk for folks on low-sugar diets and with diabetes.

Soda lovers, it's time to try the water-flavoring trick you've already heard: throw some lemon into your water bottle. "Drinking lemon water in place of fruit juices or soda can absolutely support your weight loss efforts," says Taub-Dix. Every time you have a glass of lemon water instead of a can of Coke or glass of OJ, you save yourself 100 to 200 calories and at least 20 grams of sugar.

Oh, and some people find that sipping on something sour slashes their desire for sweets. How's that for a win-win?

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For many dogs, the best way to feed will be by offering a diet food fed several times per day. It is vital that you count calories when entering into a weight reduction program. Feeding too much will result in no weight loss and feeding too little can potentially result in serious consequences such as hepatic lipidosis.

IMPORTANT NOTE: If you're not seeing desired weight loss within 90 days, change daily calories, pet food brand, increase protein, change formulations -- change something!

The Art of Changing Diet

When you are introducing a new diet to your dog, allow several days for the transition. In general, we recommend gradually adding the new diet over a one week period. Start by substituting one-quarter of the diet for one to two days, then increase to one-half total volume of food for another two days, then three-quarter new food for a final two to three days before completely switching to the new diet.

Exercise the Right Way

Based on our studies of observations of people walking with their dogs, the average pace is 20 to 25 minutes per mile. That is a slow troll with frequent pauses (on average every 1 to 2 minutes!) to allow their dog to smell an interesting object or mark territory. Were here to shed pounds, people! Walking for weight loss is very different than walking for pleasure. Make your objective to walk briskly and focused on the out leg of your walk and then you can smell the roses on the back leg. We recommend starting the activity with the brisk or hard effort first. Too often if we try to start slowly with the dog, allowing them to sniff and smell everything, we may have a challenging time getting them up to speed when were ready. People often ask veterinarians, Shouldnt we do a warm up before you walk them? The simply reply, Have you ever seen a fox take a few warm-up laps before an all-out sprint to capture its prey? Our dogs are built to go from 0-100 miles per hour with very little risk of injury. And besides, were going nowhere near an all-out sprint when were walking for fitness. If our dogs forefathers could see them now, what would they think?

Draw your leash close generally within two to four feet of your body pull them close to your left or away- from-the street side and set off at a pace you feel comfortable sustaining. This should be about a 12-15 minute per mile pace. It should feel like a brisk walk and you should break into a light sweat. The key is to keep it up! Dont stop. Dont look down at your dog when they inevitably want to stop and smell something or mark a hydrant. Continue staring straight ahead, tighten the leash (dont jerk) and give a command such as No stop. Come. or Here.

It is important that your dog understands you have places to go and that this is different than your usual casual walk. Head halters are a great method for training dogs to heel during a brisk walk and to retain their attention on the effort at hand. If they sit or refuse to walk, you may have to return home, crate them or put them in a quiet space without your attention and try again another time. We have yet to encounter a dog that didnt take readily to brisk walking.

Some additional simple tips for getting your dog to move more are:

Move the food bowl upstairs or downstairs and rotate it so that the dog always has to walk to get to its food bowl. Dogs are smart, and if the food bowl moves upstairs, theyll start relocating upstairs, too.

Move the food bowl as far away from your dogs favorite locations as possible to encourage movement.

Use toys, balls, laser pointers, squeaky toys, anything your dog finds interesting to chase and initiate physical activity. Try to engage your dog in aerobic activity for at least ten to fifteen minutes twice a day. There are numerous toys that move and squeak that may also be interesting to your dog. Experiment and understand that what is exciting today may be boring tomorrow. Rechecks and Weigh-Ins After youve put your dog on a weight loss program, its critical that you determine if its working for your dog. Each dog is an individual and may require many changes in diet or routine before finding the correct approach. In general, your dog should be weighed every month until the ideal weight is achieved. If there is no significant weight loss in one month, typically about one pound, then a new approach should be pursued. There is nothing more frustrating than persisting in a behavior pattern that is not achieving the results we desire when a slight change could deliver significant improvements. Work closely and actively with your veterinary healthcare team to reach your goals faster and more safely. Reluctant Patients What about the dog that wakes you at four in the morning to be fed or the dog that stares at you during dinner or television time until you give in and feed them? Our dogs have trained us well and know exactly which buttons to press when it comes to getting their way. Here are some tips for handling the pleading pup:

Do not use a self-feeder. While this seems obvious, auto-feeders are nothing more than an unlimited food machine to a dog. If you must, use an automated feeder than dispenses a set amount of food several times per day.

Pet your dog or play with it when it begs for food. Many dogs substitute food for affection so flip the equation and you may find that playtime displaces chowtime.

Walk your dog or take it outside when it begs. The distraction and interaction may be just enough to make it forget its desire for food.

Feed small meals frequently especially give a last feeding for those dogs that like to wake you up in the wee hours asking for more divide the total volume or calories into four to six smaller meals whatever you do, dont feed extra food

When the bowl is empty and your dog is pleading, add a few kibbles to the bowl. By a few, try ten or fifteen not a handful.

Give vegetables such as baby carrots, broccoli, zucchini, celery and asparagus. Dogs love crunchy treats so make it a healthy and low-calorie choice.

Offer fresh water instead of food. Many dogs love fresh water so when they are lurking near an empty food bowl, try filling up the water bowl with fresh water instead.

Multi-Dog Households

What do you do if one dog is normal weight and the other is diagnosed with obesity? While there are countless creative solutions to this problem, here are a few weve found successful:

Feed separately this is the ideal solution for multi-dog households. Feed the dog with obesity its diet in one room while feeding your other dog in another location, preferably out of view from the other dog. After a prescribed time, generally 15 to 30 minutes, pick the food up until the next feeding.

Do not leave food out while youre away. In this scenario, you cant be sure who ate what.

Most dogs will achieve their ideal weight within six to eight months. If the process is taking longer than this, something needs to be changed.

A healthy weight loss is typically 1 to 5 pounds per month based on your dogs size and current condition (weight loss of 3 to 5+% of body weight per month based on age and current physical condition). Some dogs may need to lose weight slower while others may reduce excess weight more quickly.

Always remember that the reason for your hard effort is to help your dog live a longer, healthier life. For most dogs, the secret to weight loss is a dedicated, committed and concerned family member. Our dogs dont understand that their excess weight is killing them. Its up to us as good stewards to protect them from harm and not inadvertently contribute to their premature death or development of debilitating diseases. Together veterinary healthcare team, you and your dog we can help your dog achieve its weight loss and fitness goals safely and successfully.

Follow this link:
Dog Weight Loss Association for Pet Obesity Prevention

Do men and women have different fitness needs? Our contrasting characteristics, communication styles, behaviors, and desires can be so pronounced at times that it can feel as if we are from separate planets entirely. But both men and women can relate on this vital necessity: a well-rounded workout for good health.

While there are specific biological factors that may favor mens fitness abilities, such as having more testosterone to help with muscle growth, the disparity between genders and their exercise essentials has less to do with physical needs than with behavior and motivation.

Historically, society has created gender norms that have men being considered the stronger sex. Women are expected to focus their fitness ambitions on light aerobics and pumping up with puny weights. Meanwhile, fitness magazines and blockbuster films featuring such superhuman-looking stars as the Rock, have put pressure on men to have bulging biceps.

The result: Motivation for women tends to be concentrated on appearance, weight loss, and light toning exercise to lean out, while for men it includes competitiveness and building muscle.

These gender-based biases have created gaps in most peoples gym game. Men and women could improve their fitness plans if they united their toning tendencies to form a complete, well-rounded routine that has men engaging in more aerobics and stretching, and women including more weight training days in their workout.

Lets learn from each other. Here are beneficial stretches and weight training exercises that should be a part of everyones fitness routine.

To stay loose and improve your weight training efforts, tend to common tension traps in the body with therapeutic stretches. By adding flexibility work to your week, you can safely grow stronger muscles. Heres an example of a good total body stretch that also strengthens.

Downward-facing dog

Stretches + strengthens: hips, shoulders, hamstrings, arms, upper and lower back

Begin on your hands and knees with fingers extended wide for support.

Press through your hands to lift your knees off the floor and straighten your legs. Carefully walk your hands forward and feet back to help lengthen this pose. If this stretch feels too intense, bend your knees slightly. Relax your head between your arms, gaze at your feet, keep your core engaged, and spine extended. Hold for 20 seconds.

Weightlifting helps to bolster bone density. This is especially important as density declines for women as they age and can make them more susceptible to fractures and breaks. Youll also burn more calories, feel stronger, and improve your overall physique. Here are two powerful compound exercises to try. These exercises are great for the guy or gal on the go because it incorporates multiple muscle groups in a single drill. You will need a set of free weights.

Squat press

This exercise strengthens the quads, hamstrings, core, glutes, biceps, triceps, shoulders, and back.

Hold a weight in each hand at shoulder height with palms facing inward.

Hinge back at your hips, keeping your body weight in your heels, and lower into a squat.

Push through your heels, and as you stand, drive your arms up to extend above your head. Hold for two counts then return back down into a squat. Repeat 10 to 12 times.

Reverse lunge lateral lift

This exercise strengthens the quads, hamstrings, calves, core, glutes, shoulders, back, and chest.

Stand tall with a weight in each hand.

Take a step back with your right leg, and as you lower into a lunge, simultaneously extend your arms out to your sides until they are at about shoulder height. Your weight should be distributed between your front heel and back ball of your foot.

In unison, step your right foot forward and bring your arms down. Now repeat on the opposite leg. Continue alternating for 16 counts (8 per side).

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. Learn more about her virtual training program at ashleyblakefitness.com.

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