Losing weight is rarely easyyou need to find the mix of eating and lifestyle habits that are best for you. That said, there are some universal tips to follow and many of them aren't the ones you think you should be following.

"We've been so programmed to think that improved health is dependent on restricting calories, cutting out food groups, and eating less palatable mealslike grilled chicken salad for lunch and dinner every day," says Laura Burak, MS, RD, author of Slim Down with Smoothies. "Or that we need to buy a diet program made up of pouches of powder, processed snacks, and frozen meals."

For starters, those unappetizing and costly efforts can't be sustained. "Ideally, something that's done today for weight loss should be doable for the long term," says certified health and wellness coach Alisa Bloom, MPH, RDN, CHWC, ACLM.

So, if you want to lose unhealthy excess weight, try following these sane, science-backed suggestions from top dietitians and health experts. And for even more weight loss tips, check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Though it may sound counterintuitive, Burak's number one rule for weight loss success is: Don't think about it.

"Weight loss is often front and center asthe goal, which is why we stop and start diets so often," says Burak. "But the truth is, learning about nutrition, your individual medical and psychological history, rewiring your mindset, and focusing on yourself as a whole, will naturally lead to healthy, appropriate weight loss that does not just come right back."

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There is not a one-size-fits-all solution for losing weight.

"Each person's particular preferences, dislikes, and manner of eating food are formed from the days they began eating solid foods. We cannot undo these habits overnight," says Robin Barrie Kaiden, MS, RD, CDN, and personal trainer.

There are so many factors at playmedical history, genetics, age, lifestyle, and more.

"Food is tied so tightly to our psyche, culture, and socialization, it takes a personalized approach to establish effective and lasting habits," says Nina Dahan, MS, RD.

Some people do well with a so-called "cheat day," while others go off the rails if they stray from cleaner eating. Likewise, the keto diet could be a game-changer for your neighbor but set you up for failure if it means you have to miss pizza and wine night, or if you don't have the energy to work out when you eat so few carbs. Experiment with tweaking things to find an effective formula for you.

Do cheat days actually work? Here's Why It's OK to Have a Cheat Day, According to Registered Dietitians.

The idea of tracking calories is so 2005, but some people still do it. Instead, focus on the quality of the foods you eat.

"Eating nutritious whole foodsinstead of restrictingis how you get healthier," says Burak. "Think about a small order of French fries that is 500 calories versus a turkey avocado sandwich on whole-grain bread with a salad that is 500 calories. The difference in volume and nutrition speaks for itself."

When you eat nutritious, satisfying meals, you aren't apt to reopen the fridge an hour later like you would if you ate, say, a sugary power bar that only has 200 calories.

Here's How to Lose Weight Without Counting Calories.

Did you know your gut microbiome is home to roughly 100 trillion good (and bad) bacteria? When your good bacteria are thriving, everything else functions well, too. But when the balance tips and the bad bacteria start to overpopulate (often due to a poor diet), "it boosts gut permeability and results in what's referred to as a 'leaky gut,'" says functional medicine pioneer Frank Lipman, MD.

This means that bacteria, food, and waste can slip through the intestinal wall, get into the bloodstream and trigger inflammation throughout the body.

"This inflammation produces weight gain, as well as many other symptoms, including the gas, bloating, reflux, acne, and hormonal issues that bring so many patients to my door," says Lipman.

The good news? Research shows that your gut microbiome can change within two to four days of eating right. Incorporate these gut-boosting foodsincluding lots of fermented foodsinto your diet today and start feeling the effects. And be sure to steer clear of these foods that can harm gut health.

Emotional stress can cause us to eat our feelingssometimes without even realizing it. Hunger is a physiological state that is marked by certain unmistakable signs (cue hunger growl).

"By working to recognize true physiological hunger signals versus emotional/stress hunger signals, a person can start on the path to weight loss," says Dahan.

Also, learning to understand how your blood sugar levels fluctuate after eating can help you pick the foods that will help keep blood sugar levels stable so that you stay full for longer.

According to Bloom, one of the best ways to kickstart weight loss: Eat more veggies.

"Whether it's adding a few vegetable servings at lunch and dinner, a fruit for a snack, or choosing to incorporate a plant-centered meal a day," says Bloom.

"High-water volume foods, like fruits and veggies, provide tons of volume to your meals with the least amount of calories," says Burak. "The more veggies you add, the more you can visually and physically eat, which are both important factors when promoting health and moving towards consistent sustainable weight loss."

Been skimping on your veggie intake? Here are 9 Warning Signs You're Not Eating Enough Vegetables.

"Let's clear this up once and for allhealthy fats are your friends and actually help with weight loss," says Burak. "Fats such as olive and avocado oil, avocados, fatty fish (like salmon), nuts, and seeds will slow digestion and signal to your body that you're full and satisfied."

Research even shows that the medium-chain triglycerides (MCTs) from coconut may give your metabolism a boost by up to 120 calories a day.

"Healthy fats are also important to absorb fat-soluble antioxidants," says Dahan. "Obesity is pro-inflammatory, antioxidants are anti-inflammatorywe need those antioxidants!"

Here are 20 Healthy Fats to Incorporate in Your Diet.

Though low-carb diets (like keto or Atkins) have gained in popularity, there's one thing those diets are missing: Fiber. And while many starting out on these diets see a shift in their weight on the scale, it's often due to water weight and not necessarily fat loss, explains Dahan. This is because your body stores carbs as glycogen, which binds water in muscles. When glycogen is depleted, the water in your muscles gets depleted as well.

Fiber is essential for digestion, brain health, and for keeping everything running smoothly, so to speak. Fiber even gives you more energy! It also fills you up, expanding your stomach and signaling to your brain that you're full, while slowing the absorption of all the other nutrients you're digesting, helping to keep blood sugar levels in check.

"Many people do not get the recommended minimum of 25-30 grams per day. By including more vegetables, 1-2 servings of fruit daily, nuts/seeds, and whole grains you can get in all that fiber and more," says Kaiden, who emphasizes getting natural fiber from food over fiber powders or supplements.

Plus, "insoluble fiber in whole grains and vegetables provide bulk and a lot of chewingboth of which help kick in satiety hormones to tell us we've had enough to eat," says Dahan.

Here are 43 High-Fiber Foods You Should Add To Your Diet.

According to Burak, focusing on "slow carbs" means sticking with the "carbs that are more nutrient-dense and satisfying, and control your blood sugar better so you don't feel the need to overeat them."

Go for "grainy breads, fruit, beans, grains, lentils, and potatoes," she says. "If you go low on carbs, you likely go low on vitamins, minerals, and fiber."

"Plus, too little carbs can lead to cravings, binges, and overeating," Kaiden adds.

RELATED: The 24 Best Healthy Carbs For Weight Loss | Eat This Not That

Eating while distractedworking, watching TV, scrolling on your phoneleads to weight gain. But learning to eat mindfully can have the opposite effect. What does that mean? Mindful eating involves focusing on what you're eating and how it makes you feel.

"Look at your food, pay attention to colors and aromas, put a bite in your mouth and taste it with your mindfocus on the flavors and textures, chew slowly, and swallow," says Dahan. "Before you take the next bite, take a few seconds to savor the first. With practice, you'll start to enjoy your food more, and be satiated with less."

Bonus tip: Dahan recommends sitting at a table and using a plate for your food (rather than eating out of a package or snack bag).

Here's More Proof that Mindful Eating Is Key to Weight Loss.

Our bodies are 55 to 70 percent water, so getting proper hydration is one of the most important things you can do for your healthand to keep hunger at bay.

"Many of us do not drink enough water, so we think we are hungry when we are actually thirsty," says Kaiden. "Our body is telling us we need something and that thing is often water."

A good formula to follow: Aim to drink half your body weight in ounces every day.

Need more motivation? Hydration helps your brain function properly.

Not all sugars are created equal. The worst kind? Added sugars, which sneak into foods you'd never expect. "You may be surprised to find added sugar in things such as bread and salad dressing," says registered dietitian Keri Glassman, who warns that eating foods with added sugar serves to increase your sugar cravings.

Plus, too much sugar has been linked to obesity, diabetes, and cardiovascular disease. We'll let you in on a little secret: This one trick will cut your sugar cravings for good.

No surpriseexercise is key to losing weight. But you may be shocked to learn that cardio isn't queen. If you're in a weight-loss rut, try incorporating strength training into your routine. Lifting weights uses calories efficiently and is better for building muscleand muscle burns more calories at rest than fat.

However, Kaiden reminds, "exercise is not a license to overeat, nor is it a fast remedy to burn extra calories after an indulgence. It is part of healthy daily life, and essential for weight loss and weight-loss maintenance."

Easier said than done, mitigating life's many stressors is critical.

"Stress can be a huge factor in an unhealthy lifestyle. It can cause people to overeat, undereat, skip meals, make poor food choices, and much more," Sarah Koszyk, MA, RDN, told Eat This, Not That!.

In addition, cortisol (the stress hormone) can impact belly fatand not in a good way. Over long periods of time, high levels of cortisol have been linked to abdominal obesity. Because it's impossible to live completely without stress, it's important to identify coping mechanisms, such as meditation, therapy, and working out. In fact, try to squeeze in daily movement since exercise is a great way to lower cortisol levels.

RELATED: Here's What Happens to Your Body When You Meditate

Lack of sleep is known to mess with your metabolic health. In fact, it's vital for tons of biological functions, such as muscle growth, immune response, heart and brain health, and more. Over the last few decades, sleep deprivation has become a national epidemicand our waistlines show it.

Cleaning up your sleep hygiene (habits such as powering down devices, setting the right temperaturejust Google it) can help the number on your scale go downand boost your overall well-being. Whatever you do, avoid these foods before bedthey are the biggest culprits when it comes to disrupting sleep.

Here are the Dangerous Side Effects of Not Sleeping Enough, Say Experts.

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15 Simple Tips To Follow To Lose Weight, According to Dietitians | Eat This Not That - Eat This, Not That

My breakfast: Ragi porridge, besan chilla, green gram sprout dosa or eggs.

My lunch: A portion of chicken or fish or paneer, 1 vegetable or greens, bowl of dal, a bowl of curd.

My dinner: Dinner is mostly leftovers of lunch, but between lunch and dinner I snack on plenty of almonds which are fibre rich

and very filling.

Pre-workout meal: A cup of green tea

Post-workout meal: A cup of green tea

I indulge in (What you eat on your cheat days): I like to have chocolates sweetened by stevia.

Low-calorie recipes I swear by: I enjoy making hummus with homemade tahini. Rice-free dosas and idlis using ragi and black gram are a big hit. Pav bhaji with cauliflower also tastes yummy.

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Weight loss story: "I lost 17 kilos in 5 months and this juice is my big secret" | The Times of India - Times of India

Most people who've lost weight and kept it off for years will tell you that sticking to your new eating pattern is key for long-term success. Yes, you can still have a cheat meal of your old favorites once in a while. But unless you make a permanent shift away from the habits that led to your weight gain in the first place, you'll probably end up regaining the weight you've lost. It's an all-too-common problem, as evidenced by the rising trend of overweight and obesity in this country.

But with so many weight-loss diets to choose from, how do you decide which eating strategy may work best for you, without harming your cardiovascular health? Dr. Deirdre Tobias, assistant professor of nutrition at Harvard's T.H. Chan School of Public Health, says people should be cautious about diets that restrict a specific category of food (such as carbohydrates, fats, or even animal products) without focusing on the overall quality of the foods.

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Weight-loss diets that keep your heart happy - Harvard Health - Harvard Health

I've always been rather conscious of my weight. I was never really bothered about having abs or muscles, as long as I remained slender, I was happy.

Then my mid-20s hit, and I could no longer easily metabolize four boxes of chicken nuggets.

There's nothing wrong with gaining weight, but I'd totally lost the concept of moderation. Instead, I entered a toxic relationship with food because it became a source of comfort to me.

My diet was atrocious, I was at my worst mentally, and I was desperate to do something about it. So by my late-20s, I embarked on a two-year weight-loss pilgrimage.

Yes, two years sounds like an eternity, and my weight fluctuated a lot during that time. But losing belly fat wasn't my main goal, restoring my mental health was.

Eventually, I found that overeating wasn't my problem, self-deprecation was. It was time for me to sort myself out on my own terms. That meant no diets, no time frames, and absolutely no feeling sorry for myself.

Read on for the eight things that helped me lose 70 pounds in two years.

I travel a lot for work, and I still want to enjoy good food in the places I visit. Luke Abrahams for Insider

I've always been anti-diet.

In the past, I've tried things like keto, Atkins, and even "Veganuary" (eating vegan through the month of January) to try and shed a few pounds, but I failed abysmally every single time.

For some people, dieting works, but I saw diets as a cause for bouts of extreme binge eating. Just saying no to a bar of chocolate for a few days would result in a midnight snack-a-thon of double chocolate-chip cookies.

Instead, I listened to my body and its needs, and I made space for my favorite things, like cake, chocolate, and gelato. In the long run, that worked much better for me than constantly restricting and bingeing those treats.

As I grew older and my metabolism shifted, it failed me. The more I looked down at my growing belly bulge in the shower, the more depressed I became.

As part of my job as a luxury travel journalist, I had the privilege to attend a detox program that normally costs thousands of dollars a week. It involved massages, cryotherapy, and a strict vegan diet but the biggest takeaway I got out of it was information about nutrition that helped me create a strong foundation for everything to come.

Of course, you don't need a luxury program to learn about nutrition. Everything you need to know about the benefits and drawbacks of the different food groups can be found online or in books.

The mantra "you are what you eat" also really stuck with me as my consultant took me through the major food groups and explained all the benefits that promote healthy weight loss.

Eggs and peanut butter keep you full, leafy greens like kale and spinach increase the volume of your meals without increasing the calories, salmon keeps your metabolism running smoothly with protein and iodine, and avocados introduce healthy fats that can reduce your waistline.

Eventually, Uber Eats nights gradually became salad nights, carbs were consumed only at lunch (followed by a brisk walk), and my morning green juice became a sacred routine.

I never used to believe in exercise. I toured gyms in all the corners of the world for work, but I could never muster up the courage to jump on a machine.

Then lockdown hit London during the coronavirus pandemic, and I was bored. Eventually, I caved and started doing Joe Wicks' workout sessions on his YouTube channel, The Body Coach.

Sweat challenge after sweat challenge the pounds gruelingly began to shed.

What made it easy, especially for someone with slight confidence issues, is that I could work out and make mistakes in the comfort of my own home without fear of judgment or being watched.

As England came out of lockdown, I pushed myself to get comfortable working out in public and got into electrical muscle stimulation (EMS) training at a local studio.

EMS is a workout technique where a machine is strapped to your body (think Lara Croft's bodysuit) and delivers electrical pulses that stimulate muscle contractions, which intensify your workout.

A simple 20-minute EMS workout is the equivalent of a 90-minute regular workout with all the same basic exercises: squats, planks, punches, press-ups, and sit-ups.

I've completed well over 20 sessions now, and my balance has improved and my muscles are more toned.

But if EMS isn't in your budget, my advice is to invest in some weights and find a fitness YouTube channel you like. There are so many great videos out there that are just a search away.

The easy 20-minute videos from Wicks were my go-tos for months. They're suited for all levels, cover all the basic workouts, and provide instructions for safe and proper weight training.

I was never a big meat eater. I'd reserve the luxury for whenever I was at a swanky restaurant and then pay for it later. For some reason, my gut hated the stuff, and I would spend hours feeling sick after eating a burger.

Needless to say, introducing more protein into my diet which mostly consisted of carbs and sugar was a real struggle.

I started by drinking protein shakes after every workout, which helped massively. A few weeks in, I slowly began eating steaks, eggs, venison (all things I previously hated and now crave), and peanut butter.

Peanut butter in my porridge combined with a post-workout protein shake kept my hunger at bay all morning. Come snack time, things like nuts and apples diminished my cravings until I indulged in carbs, a large bag of cooked spinach, and cold meats at lunch.

The best part is that I felt fuller for longer, which meant I could consume fewer calories and in a healthy way.

Whenever you're changing things up with your diet, just be sure to listen to your body and know its limits.

Looking it the mirror was much more helpful than stepping on the scale for me. Luke Abrahams for Insider

Like dieting, keeping track of numbers works for some people when they're trying to lose weight .

But I think scales are counterproductive. For me, they come with expectations and goals, and it's disheartening when you don't achieve them.

It may not be a perfect strategy for everyone, but taking mirror selfies and being hyped up by friends helped me track my progress and feel confident.

I smoked and drank (socially) for well over 15 years.

But before I began my weight-loss journey, I quit smoking. I grabbed all my favorite things from the supermarket, locked myself in my flat for three days, and went completely cold turkey.

Though it was hard, I got over the cravings within six months and have never looked back. And quitting before I embarked on my weight-loss journey definitely helped me get stronger and fitter faster.

I knew that working out or running while smoking between 15 and 20 cigarettes a day wasn't going to work. Even walking long distances became a real struggle after a while. According to the NHS website, the perks of quitting include everything from increased energy to reduced risks of developing cancers.

Then there was the booze.

London is full of bars and excellent restaurants. On some nights, I could easily down a bottle or two of Chablis wine, a calorific nightmare.

After doing more research, I completely cut alcohol out for eight months. Though I was never a big drinker, the benefits surfaced quite quickly. I was much less bloated and my skin looked fantastic, too.

I didn't care about getting my body ready for summer.Time frames add unnecessary pressure, and when my lifestyle was already largely dictated by my job, simply finding the time to work out was a feat of its own.

Over the last two years, I've learned that weight loss should be on your terms. Instead of obsessing over strict time frames or seasons, find a schedule that suits you. At the very least, it'll be a more sustainable practice in the long run.

I preach doing things in stages. If you give yourself too many goals, ambitions, or tasks at the same time, the likelihood of caving in is much higher.

Start as you mean to go on, patiently and productively.

I've not only reached my weight-loss goals, but I've also developed a better relationship with fitness. Luke Abrahams for Insider

Throughout this journey, I've figured out that the best thing for squashing all of life's stressors is endorphins.

I became slightly addicted to the boost that comes after working out. Running, even if it's just for 20 minutes, not only made me feel great, but it also helped my mind function a little bit better.

The only way you'll succeed in your weight-loss goals and make lasting change is if you enjoy your new lifestyle, and craving that post-workout high made that possible for me.

Eating well, in moderation, and exercising for a healthy heart and mind made me a happier person the fit body was just a bonus.

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I lost 70 pounds in 2 years. Here are 8 things that helped me reach that goal and improve my mental health. - Insider

Mike Over, Columnist Published 12:22 p.m. ET April 19, 2021

Intermittent fasting, or limiting the number of hours one spends eating, is a growing trend that may have health benefits and aid in weight loss. (Dec. 31) AP Lifestyle

How many meals do we need daily to lose weight?

Getting fitness advice from Instagram and Youtube is not the best solution. So many of us get suckered into the hypes and new trends that one trainer may promote, while another will bash.

You just never know what is right and wrong, especially when it comes to diet. How many times have you heard eating more, smaller and frequent meals is better for fat loss? Or maybe you are set in your ways that 2-3 isthe gold standard and it shouldnt be done any other way.

What gives? Who is right and what should I believe?

Before any of you get upset and begin pulling out your hair, let me tell you that there is no research that backs up the effectiveness of one method over another for weight loss.

What is important, however, are the variables and lifestyle that further make your decision the most rational.

Mike Over(Photo: Submitted)

Lets take, for example, the fact many of you eat more meals because you were told it helps you burn more calories and increase metabolism.

We know the thermic effect of food (TEF) matters, yes. TEF is the rate at which your body metabolizes food. Eating foods with a higher thermic effect (AKA protein, unprocessed foods, etc) will help you burn more calories through digestion.

But there has been no scientific research proven that when compared to eating 2-3 meals, the grazers had more fat loss. Those eating more often do not burn more calories, nor do they lose more fat.

Why?

What IS important, is the foods you eat! Not the time at which you do. Protein can have up to a 30% TEF where possibly 30 calories of every 100 are burned just through digestion.

Seeing this, you can now understand how the calories you burn off is directly related to your food choices and total intake.

Even a newer study in the Journal of International Society of Sports Nutrition found that meal frequency has nothing to do with body composition.

One reason WHY some choose to eat more frequent meals may be because they fear eating larger quantities will be harder to digest and make themfeel less full. Some may believe that eating more frequent allows you to keep your muscle tone better.

But what happens to those who eat more frequently and feel more full? Some tend to overeat, and snacks turn into meals. That is why other research has found eating more meals per day doesnt help one feel less full.

As far as muscle retention, there are only two main things that matter: Total calories and protein. We know to add and maintain muscle you need to be eating maintenance or a surplus of calories. A study even compared two groups (one eating 3 meals while the other 6) and found that when calories were equal, it didn't lead to more weight gain or muscle. Even crazier is that the hunger of each group was not different, hinting more so that total calories and protein are vital to satiety and body composition.

So while many of you think that eating more meals is better, you may be actually amping up your metabolism for no reason.

The final piece to debate is how some believe that eating fewer meals could be better for digestion and gut health because you are eating less often. Now, this could be true, but studies on this seem to be murky because they don't take into account those who maybe ate foods earlier in the daythat could affect their gut microbiome, digestibility, or even their predisposed way of eating over the last month. All these can have an effect on how you digest a meal, so saying 3 meals is better for gut health is arbitrary, to say the least.

Bottom line is that regardless of what youve been toldeating 3 vs. 6 meals has no difference. It comes down to your lifestyle, behavior choices and food you choose.

If you hate cooking, then eating many meals may not be the best route because you will find yourself hitting drive-throughs for convenience. On the flip side, if eating a few larger meals turns you into a bottomless pit that you cant control, then sticking to smaller frequent may work better.

Above all, if you find yourself always hungry, take a look at your food choices. Processed foods and those higher in carbs tend to be less satisfying and thermic than their macronutrient friend, protein. A study in the American Journal of Clinical Nutrition showed that when people ate the same diet except for whole grains versus refined grains, those consuming items like brown rice and whole wheat bread burned almost 100 more calories per day than those who ate the refined versions.

Whateveryou choose, just make sure its sustainable, enjoyable, and you are aware of what and how much you are putting into your mouth.

If you are looking for a way to help get yourself back on track after Covid, I am here. I have personal coaching options, online options and/or ways to train with us FREE in Over-Achieve Fitness. Just send me an email to mike@over-achievefitness.com.

We were pleased to be voted Franklins Top Gym for 2021!

Sources:

La Bounty, P.M., Campbell, B.I., Wilson, J.et al.International Society of Sports Nutrition position stand: meal frequency.J Int Soc Sports Nutr8,4 (2011). https://doi.org/10.1186/1550-2783-8-4

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A lot of diets focus on meal timing and frequency, but the key to success is pretty basic - Chambersburg Public Opinion

New Delhi:At a time, when we are cooped up inside our homes, owing to the spiraling coronavirus cases in the country, and leading a sedentary lifestyle weight loss becomes a huge concern. Doesnt it? So, if you are planning to loose those extra kilos, then you should check out these research-backed facts, that will definitely help you understand about the weight loss journey better. Also Read - Neha Kakkar's Weight Loss Journey Begins: Indian Idol 12 Judge Shares Workout Video

Losing weight leads to stronger immunity.

Wondering how weight loss and COVID19 are related? Heres how. Associate professor and pediatric endocrinologist at the University of Michigan and the co-author of November 2020 issue of Endocrinology study, Kanakadurga Singer, believes, Bringing your weight down may not help you avoid COVID-19 completely, but it can certainly play a role in reducing the chances youll have severe complications if you get it. Even according to a study published in the British Journal of Sports Medicine, inactive patients are more likely to require intensive care, and die compared to those who had consistently met physical activity guidelines. The study revealed that a sedentary lifestyle is associated with more severe COVID-19 infection and an increased risk of dying from the viral disease. So, pull up your socks and start working out! Also Read - Weight Loss Tips And Precautions: How to Use Apple Cider Vinegar in Diet to Lose Extra Kilos

Never heard age is just a number?

As you all know, irrespective of any age, weight loss certainly improves ones immunity levels which in turn helps fight COVID19 infection. According to a study in Clinical Endocrinology, age does not play any significant role in determining your weight loss successes. All one needs is to maintain a healthy diet and the undying motivation to achieve a healthy body. In todays time, this is extremely pertinent. Also Read - Weight Loss: How Often Should You Exercise To Lose Weight

If you are planning to lose weight, cut on alcohol consumption.

Who doesnt love chilled beer in a hot summer day? However, you need to cut down on the alcohol consumption if you are looking to shed some extra kilos. While heavy alcohol consumption is considered bad for health and also for people looking to lose weight, as per a research presented at a conference hosted by the European Association for the Study of Obesity, even low amounts of alcohol consumption can lead to weight gain. So, its time to say bye to that glass of beer!

Keeping a track of your weight loss journey is always a wise choice. According to a research review published in the journal Obesity, resorting to various digital devices to track your calories, activities, sleep, and mood among others is a very effective way to stay motivated and shed those extra kilos.

No need to starve if you want to lose weight.

Yes, you read that right. Its not always true that you need to starve to lose weight. Not at all! Sometimes sitting at home all day (currently due to the COVID19 restrictions) also makes us want to eat less. Also, many of us often choose to keep our breakfast heavy and skip dinners. But according to a study published in the journal Nutrients, it was found that the last meal of the day plays a bigger role than the first. The study evaluated 25000 university students and found that those who skipped dinner gained 10% more weight than those who didnt.

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Weight Loss And COVID19: 5 Research-Based Facts You Should Know About Loosing Those Extra Kilos - India.com

Mylitta Butler was the track star of her high school team. At 5 feet 10 inches, she ran across the finish line of her races with a long, lean stride, and no one could ever imagine that one day, herhealth would ever reach a low point where she could not even run a city block. When the crowd cheered"Go Mylitta" back at those meets, as one of six siblings, she loved the attention focused on her alone. She felt unstoppable.

The end of her four years at high school came quicklywithButler spending most of her time on the track, with her friends, and acing exams. After relocating to Florida she was ready to take on the world and upon graduation she moved out of her parent's home in New York, looking to conquer her next challenge. It wasn't longafter she packed up her trophies, clothes, and valuables and moved to Florida where she studied at the University of South Florida.

Florida feltveryforeign to the New York native who was used to fast pace and bright lights, but she quickly fell in love with all of its sweet offerings, including its indulgences.Butler said, "I fell in love with the southern comfort food, hence the weight gain." During her four years at USF, she studied hardand focused on her social life, which meant a lot of booze and take-out.

A year and a half prior to graduation, health was a low priority and Butler solely focused on completing her degree and securing a good job.WhenButler turned 24 and it was time for her annual check-up at the doctor's office near campus.This visit changed her life forever.In the waiting room forher appointment, shereminisced abouthow great she used tofeel when she crossed the finish line after a race, compared to now, feeling lessconfident and far less active. Butler stepped on the scale so the nurse could weigh her andshe was stunned to see thetickerpass 300 pounds. She knew she had high blood pressure and high cholesterol from a previous check-up, but she wasn't prepared for what the doctor was about to say.

"I was diagnosed with borderline type two diabetes," said Butler. She recalled her teary-eyed reaction when her doctor said, "You can only be one of the two O's: You can either be obese or you could be old, but you can't be both."

Butler remembered those words years later as clear as day. In fact, she remembers most of the details about that day because not only was it thebeginning of her lifechange but because she found out that her BMI was 42, which was her age in reverse.

Also, her doctor made mention of the word 'future.' Just starting out on her career, she thought her future was under control. But the doctor told her: "You need to really take a good look at your life and decide if this is the future you want for yourself because you're actually a few steps closer to the grave than you need to be at this young age."

That night after she left the worst check-up of her life, Butler broke down. "I was dealing with a lot. I was working full-time, I was a full-time student, and there were a lot of stressful things going on in my family," she said.During her drive home, she took the backroads to the nearest McDonald's for her usual quick fix in stressful situations, a Big Mac combo, large fries, and a soda.

She drove back to her apartment near campus and remembers taking a hot shower and crying uncontrollably. When it was time to go to sleep,Butler laid awake all night, restlessly thinking about all of the worst-case scenarios, but as she tossed and turned, alight at the end of the tunnel appeared.

Butler grabbed her bedside journal and wrote about her feelings, honestly. She couldn't stop thinking about her doctor's words, so she decided to write something positive to escape the negative ruminations. Butler wrote a love letter to herself: "Even at 304 pounds, you're still worth fighting for. You're going to start taking steps today, so tomorrow when I wake up, I'm going to start exercising, I'm going to change how I'm going to eat." The next day, running onlittle sleep, Butler wrote her health goals in the same journal, so that she would have something to check every day to help her stay ontrack.

Fifteen months later, when she got weighed at her next doctor visit, Butler had lost160 pounds. Her doctor asked her what happened and she reported that she had discovered the power of nutrition and focusing on eating more nutrient-dense foods that contained fewer calories than the foods she ate before. Butler went from 304 pounds to 143 pounds just by focusing on nutritional value, eating plant-based, and moving her body. Her favorite way to burn off stress and calories: Dancing in the mirror in her living room.

We spoke to Butler about her weight loss journey and asked for the update now that she has managed to keep the weight off, well into her 40s. Butler shared her secret to losing weight and noted to anyone on their own journey, that it "won't happen overnight." She provides helpful advice for anyone who's looking to get healthier in a new book:Slim Down, Level Up: Discover Weight Loss Tips From a Healthy Thick Chick.In it, she explains how others can achieve their goalsregardless of where theystart.

Mylitta Butler: When I completely broke down in the shower, it woke me up. Itwas almost like how people say they hit the wall. You get knocked down and come out swinging. When I got out of the shower that night, that was the same day I left the doctor's office and I kind of had that whole realization. I knew I had high blood pressure, I knew I had high cholesterol, but that was the first time I heard that I was pre-diabetic and that I could have diabetes. I knew family members and friends who had it and suffered from it and either lost a limb or took tons of medication. I said to myself, "You really need to do something about this." But that night I went to get my fast food fix first and went home to process everything.

I went from 304 pounds down to 143 pounds in a little less than 15 months. That changed everythingthat was my moment. That's when I woke up and started to fight.

Mylitta Butler:So the first thing I did was I knew I needed to get control of my eating. I always liked to journal, so I journaled everything. I knew I needed to write down what I was eating. When I did that, I realized why I was over 300 pounds. For the first week, I said, I'm going to write down what I'm eating so I can get control over the eating. I knew that was key. I knew I needed to get control of eating, but in my mind, I'm like, oh, I don't really eat that much. I kind of eat this, kind of eat that.

When I wrote it out, I was taking in 7,000 to 8,000 calories a day and almost 450 grams of fat.And when I saw it in black and whiteI said "this is where I'm going wrong." This is what I need to fix. So when I did that, I started reducing my caloric intake. I cut out sodas and juices, and then I knew I needed to get moving, but I was embarrassed to go tothe gym at 304 pounds. So instead I danced in my living room. I said, "five days a week, I'm going to commit to 30 minutes of dancing in my living room, nonstop, to my favorite music."

Between dancing and reducing my calories, I lost 32 pounds in the first two months. That was huge, so I knew I was on the right path. I knew that I needed to continue doing what I was doing. Prior to that I kind of stopped and started and stopped and started, like a yo-yo diet. But it was the first time, I really felt in control of what I was doing. That's when I started researching other foods as wellwhat was best for me to eat versus just reducing my calories.

Mylitta Butler: I started to research nutrition when I probably was at about the 40-pound down mark. Then, I kept losing, but I also kept hitting plateaus. I kept thinking, okay, my calories are here, but maybe I need to start incorporating other foods from other diets. I always was curious about vegetarian diets. I thought people who were vegetarian seem to be thin or healthierthey're in great shape. So, I thought, let me look into a vegetarian diet. I had a friend who at the time was kind of experimenting with being a vegetarian as well. She took me to one of her favorite little vegetarian places. Back then, there wasn't a lot like there is now. There are so so many options now, but back in the late nineties, there weren't.

And so she took me to one of her places and I ordered a vegetarian dish and loved it. I thought, wait a minute, if I can make vegetables and veggie products taste like meat products, then it's fewer calories, less fat, and is healthier for me. I thought that's a no-brainer.

That made me really want to start understandingnot just vegetarianismbut the different stages.That's when I learned that there are different vegetarians. It's not just one type of vegetarian, that there are actually four different kinds and then ultimately there's vegan. I slowly started to take things out of my diet based on my understanding of the health benefits of a vegan diet. So I knew that I would reduce my heart disease risk if I were more plant-based, I knew that I would reduce my cholesterol if I was more plant-based.

And so the first thing I did was cut out red meat. I told myself, "I'm not going to have red meat." The one thing I made sure of is that I did my research. I realized that I could have deficiencies if I was going to take certain food out of my diet.

So every time I took out a food group, I made sure I was adding back in what I was taking out in other sources.When I took out red meat, I knew I needed to add protein.I was making sure that I was like having more beans and I was looking into soy products and things like that. After the red meat, I removed eating chicken, and then I took out seafood. Lastly, I eliminated dairy to ultimately arrived at becoming a vegan.

Mylitta Butler:My skin was amazing. My hair was amazing. My nails. My energy levels.I just felt incredible and I didn't miss the meat. People always asked, "didn't you miss meat?" Theonly thing I really missed would have been seafood because I was a seafood lover prior, but like red meatI didn't even think about it. Chicken would gross me out even to see it, especially raw. There were just certain things I was totally against. And I think I would have been more turned offif I realized all the chemicals in the foods I was eating and all the bad things that they were doing to my body and how long it would take my body to process and digest it.After knowing all of that, it completely turned me away.

Mylitta Butler:By the time I was full-blown vegan, I had lost about 70 pounds fromreducing my calories and dancing. But, when I went vegan I lost an additional 90 pounds in 6 months.That was huge, basically, that was more thanI had previously lost when I was still eating meat but in less time. There was a process, as I said, I waseliminating meat and dairy in stages.I was dropping maybe about three to four pounds max a week. I was also working out five days a week, sometimes six. Iwasvery cognitive of my caloric intake, only drinking water, no sodas, no juices. I was making sure that I properly put back in nutrients when I was taking something out. I just kept reincorporating new dishes, experimenting, learning new things. I said: If I'm not going to have a chicken dish, what can I find that's a plant-based product, in a similar direction, and something I could add spice to and feel just as full without all the calories and fats.

I even got down to 143 pounds.I was so excited about my weight loss results, and I think that's what really made me feel eating vegan is it. I was excited how I felt I was sleeping better. I felt better overall.

I thought everyone around me would be happy about my new lifestyle change. However, then the next thing you know, other people felt as though I was saying that their decision to continue to eat meat was something bad. And it was almost like I had to justify why I chose to eat this way. They would almost get offended. Like, Oh, you don't eat meat, well, there's nothing wrong with meat and you need meat. And they would try to argue with about all the great reasons why we're supposed to eat meat. And then when I say well, and I'm not saying that you shouldn't, I'm not telling you what to put in your body. I'm telling you from my body, this works. It feels amazing. I feel wonderful, but it just really blew my mind initially how many people kept saying like, okay, so you're losing weight, but you know, it can't just be because you're vegan.

I knew that I was on the right track and just the fact that I was eating more and losing weight made sense.When you eat plant-based products, they're more nutrient-dense and not as calorie-dense. So I was able to eat big portions of veggies, tofu, and soy because I was taking in fewer calories. So I was feeling full, but I was eating more and I was like, this is amazing. I was actually eating more than what I'm receiving before, but I'm losing more weight.

Mylitta Butler:I started the vegan transformation going into my senior year of college. So when I graduated, I walked across the stage and feltsuper proud that I was down 161 pounds. I felt amazing and unstoppable. And so once I graduated, I kept up with my healthy lifestyle. I mean completely strong for another six years, I was full vegan. I was so into it, but I have to say this because I think sometimes when we set out to lose weight, we can go a little too far. We can have this weight loss dream destination in our minds of how much we're going to lose. And sometimes we can get off at an exit that may not be healthy for us to stay. For me, I lost 161 pounds, and that it was too thin. I was too skinny. I looked like a bobblehead to be honest.

And so I purposefullyand most people won't do thisbut I purposefully gained back 30 pounds. That's where I noticed where my body felt the best. So it was hard to gain back 30 pounds because my body had gotten so used to everything. My metabolism was revved up on a type of eating style. I had to increase my protein because I wanted to build back on muscle, you know? I didn't want to just gain fat back. Then I realized at 170 I felt the best. I stayed between like one 170 ish and I give myself a 10-pound cushion. Thats another thingI think sometimes we freak out if the scale's not at a certain number and we think, well, we're not calculating hormones, age, stage, lifestyle, all kinds of different things are going on in our bodies.

So I stay between like 173 ish to 183 ish pounds max. That's where I feel the healthiest, that's where I've run full marathons. That's where I feel unstoppable. But the crazy part is based on my height and the BMI chart, I'm classified as overweight even at that size. So this is when I tell people: Don't let the BMI trick you into telling you what healthy is supposed to look and feel like, because you have to listen to your body.

At 143 pounds, even though on paper, I was healthy, I didnt feel great. My BMI was great, I was no longer off the charts, classified as third-degree obeseI was considered healthy. It wasn't until I truly started to listen to my body did I start to feel healthy when I got in around the 170's. That's where I felt amazing.

Mylitta Butler:Right now I'm not a full-time vegan. I'm more of a flexitarian. So I do incorporate a lot of meatless meals into my routine. And actually, I have my little saying, I always say my meatless dinner makes me thinner. And I always say that anytime I encourage people to eat more vegan. I saylisten, "if you want to lose weight, have a meatless dinner." I have a big social media following so I've helped two of my weight loss groups go meatless for March. I've actually encouraged them to go meatless four to five days a week to see their scale move, to see their skin improve, and to see how they feel.I find that most people ask, where do I start? What do I buy at the grocery store? What do I look for? How do I cook meat alternatives? So, I focus on giving them little tips, which I had to learn. One thing I learned quickly when I started experimenting andI come from a family of color where meat is served at every meal, sometimes two, three mealsto tell my family I'm not going to eat meatthey looked at me like I'm strange like I must be going through a phase.

If I'm talking with a friend or family member and I'm trying to persuade themI'm not going to say convince, but I want to persuade them to eat more plant-basedI say, listen, don't give up on the first plant-based burger. I'm sure you've had a bad piece of chicken before, but it didn't stop you from eating chicken again. Or you've had a bad piece of steak before, or ate at a certain restaurant when something didn't taste good, but it tasted better at another restaurant--it's all the same. I say: just give it another try.

When I first went plant-based, I alsorealizedvegetables don't have the same flavorsas animal fats. So then I realized I had to really become familiar with herbs and spices. I really had to like jazz up my meals and add a lot of fresh vegetables and fruits and things like that. Over time I got really good at making vegetarian or vegan meals. That was fun.

Mylitta Butler:For about six years. I'm 45 years old now. That was until I met my husband and little by little, I began to eat meat. It was almost like a trade-off. So I had to persuade him to start trying more vegetarian plant-based items. And then he was like, well, when are you going to eat meat again? And I was like, I'm not. And so it was almost too hard because I tried for a while to just cook him meals and cook mine separately. After a while when I started to eat meat, and I did it very, very slowly because I never really was a big red meat eater. I wasn't super excited about chicken either. Also, I would mess with dairy sometimes.Initially, I wasn't sure how that would go. So, I just slowly started to eat meat again, but I go through phases where I just won't eat it at all, for six months or nine months a year. Then every now and again, I may just have some, but it really just depends on what's going on. Whether it be what's going on with my husband, with my sonbecause I'm a mom now. So that's another thing, I have to try to get my son into eating vegan. I will say this because thankfully my sister and her husband became vegans and they're still vegans now. And my niece and nephew were born and bred vegans and they're 12 and 19 years old now. So they've been doing that for their entire life. So when my son spends time with them he eats vegan and they make it taste great. So nine times out of 10, he doesn't even know what he's eating.

Mylitta Butler:My book iscalled Slim Down, Level Up: Discover Weight Loss Tips From a Healthy Thick Chick. I'm saying that we don't have to be a size two to be happy and healthy, that we can learn to love our curves at any size, even while losing weight. That's the key to losing weight: its embracing your current size, where you are on your journey, so you can get to whereyou want to be. My niche in my book is that I explain in order to lose large amounts of weight, you have to use a combination of multiple diets.I don't just focus on a low-calorie diet.I believe in the three formulas, which I explain in my book.

In my book, I providea six-week program with countless vegan examples, which I'm so proud of and I actually feature youguys' website on my blog. I have an entire section about how to go vegan the smart way and I explain how to make the switch in different stages. I explained the different levels of vegetarianism, and I have a vegetarian and vegan grocery list. I have the restaurants where they can eat vegan and what items they can get from which restaurant, and how to eat out fast food and still lose weight. I explain the different ways to incorporate more vegetables into one's diet, whether or not one doesn't want to go full vegan. I like to provide as many options as I can to cater to everyone's dietary needs.

Mylitta Butler: So I'm at 178 pounds right now. Like I said, I stay between 173 to183 pounds. All these years I've maintained that weight. And the only way I've maintained is because of the fact that I incorporate multiple diets. So for instance, I'll do meatless meals. I do meatless dinners or I'll just go meatless altogether. I incorporate intermittent fasting or I'll do spontaneous meal skipping or I'll have my heavier meal in the first part of the day and then have something lighter in the evening. I've learned that combination dieting works best because our bodies have this wonderful thing called homeostasis where it gets used to what we're doing and it makes the adjustment. So I learned as I was losing and I kept hitting those plateaus that I had to make all changes, but they made a huge difference, like tricking my body to continue to lose more weight.

I was also doing the same thing when I was vegan.I would do intermittent fasting and havea liquid breakfast or liquid dinner sometimes all with a plant-based approach. And that was my superpower. I really learned how to maximize my weight loss by incorporating those different diets. And I don't even like to use the word diet, I say eating styles, incorporating those different eating styles together, took my weight loss and my health to the next level. That'swhy I say Slim Down, Level Up. It's taking weight loss to the next level, it's taking self-love to the next level I explain how we can heal ourselves with the foods that we eat.

Mylitta Butler:I would tell to be open to different eating styles, not just one diet. Thats the old philosophy, the new philosophy is that the combination dieting is going to be king. What's really going to help people is when they learn to incorporate meatless meals into their dinners. I would really advise people to add more plant-based foods into their diet and to be aware of what they're eating, most people don't even know what they're eating. I'm the perfect example. I thought what I was eating at 300 pounds was fine and that the ingredients were actually good for me. I also think it's important to be open to trying new foods and don't get discouraged when you try something for the first time and you don't like the taste.

For instance, a perfect example in the book, because a lot of people, when I say, let's say they're going to switch to vegan, they're a little intimidated because they don't know how to cook. They're like I don't even know where to begin to be a vegan or vegetarian. Nowadays super easy to be vegan and vegetarian. I list some of the food delivery services that they have out there, the meal kits that you can order like you could go online, like to purplecarrot.com and be able to let them do the cooking for you until you get more familiar with like making vegan products. I'm like you could go on there and order your dinner and take the stress out from needing to grocery shop and prep dinner. The portion size is already done for you also, which is helpful when you are losing and maintaining weight.

Mylitta Butler:My mantra is live today for tomorrow we die. And I learned that from a really good friend. I think a lot of times we walk around as though we're going to live forever. When in reality we're all on borrowed time. And I finally realized after watchingmy friend get diagnosed with stage four cancer to really start living life. And before she had cancer, she was doing great. She was here, there, everywhere, but she really wasn't living. And she said: "You know what, I realized that I need to live today, we can plan for tomorrow, but one day we're not going to wake up, we need to get busy living before we die." So that stuck with me. And I've been living my lifeto the fullest ever since.

I'm grateful for my health and how I feel right now, and I try to just be the best person I can be. Every single day when I wake up,regardless of what's going on, I get up and get dressed up because I know the days waiting on me. Even on zoom calls,I look my best. Some people are like,Let me just not turn my camera on. But I'm like, listen, this could be our last day on earth when you want to be fabulous. When you want something so badly you have your best foot forward for that day to show the world your light. If this is my last day, I'm going all out, let the wheels go and I want to feel good about it. And so that's what I've been thinking in the back of my mind for a few years and I could just hear her words: " You are unstoppable, resilient. And need to really live, don't just exist but live."

Mylitta Butler:Yes, I'll say this: I wish there were more ways in the media to promote plant-based health. The reason I say that is because I know world-wide heart disease is the #1 killer of people. Over 18 million people every single year are dying from heart disease and when the foods that we could eat and incorporate into our dietthat are right herecould heal us and reduce that statistic, why isn't it promoted more? It breaks my heart. And Im not going to wait on the food industry to give us better optionstheyre making their combos bigger and cheaper. Its just crazy. But I wish plant-based eating was promoted more. Restaurants have gotten better, but its not the bulk of the menu. I just wish there were more options. I think people would really get into it and say I could do this. But, lets be honest, most people are busy and just dont have time to put in the extra work that it takes to eat plant-based. But I think if it were more convenient, more people would jump on board a lot quicker than they would right now.

For me personally, I used to live to eat, instead of eating to live back when I was 300 pounds. But when I made the shift, when I was ready to take control, I had to learn that when I went out with co-workers, or go to family reunions, birthdays, weddingshow am I going to live my life this way and still not sabotage the things I like to do. I remember going to McDonald's and I ordered a burger with no meat, just lettuce, tomatoes, mustard. I had to find out which grocery stores I could go to or if I was going to someones house, I would bring my own food. It was a small change, but I was committed to the shift. But it took a lot of planning. But then again, successful people plan.

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This Mom Lost 160 Pounds: Here are Her Weight Loss Tips - The Beet

When it comes to weight loss, a balanced diet in combination with moderate exercise is going to be your best bet for seeing real results. However, there are tricks you can add into your daily routine to help streamline weight loss, boosting your metabolism and allowing your body to burn fat more effectively. Coffee is often touted as one of the best morning beverages to help kickstart your body, but theres one other which actually may be more effective in aiding you along your weight loss journey.

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A healthy metabolism is one of the primary factors which determines how easily you will be able to lose weight. The more efficiently your metabolism runs, the more fat you will burn at rest naturally, making it significantly easier to fall into a calorie deficit which is vital for actually losing the pounds. Green tea has been proven to enhance your metabolism, allowing your body to run more smoothly and burning through fat at a faster rate for weight loss. Medical News Today reports, Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant. Research suggests that both of these compounds can speed up metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses.

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Not only has green tea been proven to improve your metabolism, but studies have also shown it has garnered visible weight loss results. One Oklahoma State University study revealed that people who drank 4 cups of green tea a day over 8 weeks were able to lose 1.3 pounds more than the participants who drank only water. And not only will green tea bolster your weight loss results, but it can also provide hydration which is vital for the proper function of your body overall.

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The antioxidants found in green tea make it particularly useful for increasing fat burn, and Healthline notes, The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown. In fact, caffeine and EGCG both of which are found naturally in green tea may have a synergistic effect.

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Combining green tea with a well-balanced diet and exercise plan has the potential to help you reach your weight loss goals and feel great in your body without an overload of caffeine. Boosting your metabolism and increasing fat burn will allow you to maintain a calorie deficit with ease, so drinking a cup or two of green tea throughout your day instead of an energy drink or even in replacement of a cup of water is one of the easiest ways to streamline your healthy lifestyle. You dont have to sideline your morning cup of coffee to lose weight, but adding green tea to your diet can make all the difference.

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Nutritionists Agree: This Is The Best Morning Hot Drink For Weight Loss (Its Not Coffee!) - SheFinds

BOSTON Red Sox reliever Hirokazu Sawamura said a different diet and maintaining weight were the most difficult challenges he experienced coming from Japan to the United States.

Sawamura signed a two-year, $3-million contract with an option for 2023 with Boston in February after spending 10 seasons pitching in Japan.

I lost weight just a little bit. Because of the difference in diet and everything, it was harder for me to sort of bring back my weight, Sawamura said translator Yutaro Yamaguchi. But right now Im at a good weight.

He said more than just diet caused the weight loss.

When I was in Japan, it was pretty easy for me to maintain my weight, he said. The diet is obviously the difference. So it was pretty easy for me to maintain my weight. But after coming here because of the jet lag and all the changes in environment and everything it was harder for me to maintain my weight.

Buying a rice cooker has helped him.

The white rice is the biggest difference, Sawamura said. I couldnt get the rice cooker for a long time. And after I got that finally, I was really glad I was able to finally eat white rice. And I think just the differences in the daily life, I think time will solve that.

Sawamura earned his first MLB win on Friday. He recorded four big outs in Bostons 6-5 win over the Mariners here at Fenway Park.

The last two games we had lost, we had a losing streak, he said. So I was able to contribute to stopping that losing streak. So that was the biggest thing.

He came to the United States with the reputation of throwing a nasty splitter. But his slider initially looked better than his splitter, which he had difficulty commanding. His splitter has looked much better lately. And he used it to strike out Seattles top hitter, Mitch Haniger, when he inherited two bases runners with two outs Friday.

Im not fully satisfied with the way Im pitching the splitter now, he said. But I think just day-by-day its getting better. I think Im getting the hang of it now. Ive been able to throw my splitter with confidence.

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Boston Red Soxs Hirokazu Sawamura: Buying rice cooker has helped with adjustment to different diet in U.S. a - MassLive.com

My breakfast: No breakfast as my eating window is between 12 pm to 7:30 pm but I drink lemon water at 11: 30 and half an hour later I eat fruits followed by 1 spoon of peanut butter and a glass of turmeric milk (the timing of the milk changes according to my exercise goal of the day)

My lunch: Poha or 2 ragi rotis with cooked vegetables (whichever sabzi is available, all types of dal (whichever available), broccoli & spinach (always), dahi and at around 3 pm I eat some nuts (walnuts, almonds, roasted nuts, peanuts).

My dinner: Egg whites and sometimes milk, dal, broccoli (always), sprouts and paneer. I eat very minimal carbs at night and even if I eat, they are complex carbs.

Pre-workout meal: No such specific meal but sometimes I like to have a cup of black coffee

Post-workout meal: I have my dinner post working out, so just that usually.

I indulge in (What you eat on your cheat days): Pancakes, gol gappe, momos.

Low-calorie recipes I swear by: Nothing specific really, because all that I have in a day are low-calorie meals.

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Weight loss story: "Having ragi rotis, broccoli daily helped me drop 25 kilos and manage my fatty liver" | The Times of India - Times of...