From extreme juice cleanses to supposed miracle supplements, some folks seem willing to try just about anything to lose weight. However, experts say many of these fast-track methods are based on myths, since weight loss is the result of consistently taking in fewer calories than you expend over time and making smart dietary choices.

According to Artur Viana, MD, clinical director of the Metabolic Health & Weight Loss Program at Yale Medicine, one of the most popular weight loss myths is that all you have to do is exercise more and you'll lose weight.

"Exercise is fundamental to a healthy lifestyle, weight loss, and weight maintenance, but it has to come with a change in diet as well," Viana says.

Below, experts in diet and exercise debunk some of the most common misconceptions about weight loss.

Your body doesn't metabolize all foods the same way. And how quickly you digest something can affect insulin levels, blood sugar spikes, and fat storage.

For example, compare 100 calories worth of cake to 100 calories of carrots. The calorie amount is the same, however, the cake is made with refined carbohydrates whereas carrots contain more fiber and nutrients.

This difference is important because your body digests the cake more quickly. This floods your system with glucose, spiking blood sugar and insulin levels in the process, which can promote fat storage.

Carrots, by contrast, are digested more slowly which means less glucose in your blood. This helps to maintain healthy blood sugar levels and it can also keep you fuller, longer, which may prevent overeating.

So, while 100 calories worth of cake and 100 calories worth of carrots provide the same energy output, one is clearly superior for weight management over the other, says exercise physiologist Joel Seedman, PhD.

Viana also says processed foods don't send the same satiety signals to your brain as whole foods do, meaning you're more likely to overeat and thus, gain weight.

Research suggests that it's what you eat and how much that matters, not necessarily what time you eat.

What the research says: A large 2016 study found no link between eating dinner past 8 p.m. and weight gain in children. However, a 2008 study revealed that people who ate between the hours of 11 p.m. and 5 a.m. consumed roughly 500 more calories per day and gained more weight than those who only ate during daytime hours. However, other research has shown that mealtime may affect glucose intolerance and reduce fat utilization, especially if you're habitually eating a late dinner.

The takeaway is that eating at night may make you gain weight if it causes you to go over your daily calorie budget, says Andres Ayesta, MS, a registered dietitian and certified strength and conditioning coach.

Carbohydrates are often billed as the enemy when it comes to weight loss, but a 2018 study revealed that adults who followed a low-carb diet lost the same amount of weight, on average, as those who followed a low-fat diet.

Not all carbs are created equal, though. Whole grains pack more fiber than refined carbs, meaning they're metabolized more slowly and don't cause big insulin surges.

In fact, a 2017 study found that people who ate a diet with enough whole grains to meet the recommended dietary allowance for fiber burned 100 more calories per day, in part due to a slight increase in their resting metabolic rate, when compared to people who ate refined grains with little fiber.

Ayesta says that fat contains more calories per gram than protein and carbohydrates, which means fat is much easier to overconsume.

However, a 2019 review revealed that the Mediterranean diet which entails getting about 35% to 40% of your calories from heart-healthy fats may prevent increases in weight and waist circumference in non-obese individuals.

Researchers noted that a Mediterranean diet supplemented with extra virgin olive oil, for example, can decrease total body weight and BMI.

A 2016 study revealed that people without Celiac disease are buying gluten-free products because they believe they're a "healthier option."

In reality, "many processed gluten-free products are actually more calorie-dense than their gluten-containing counterparts because they may contain more fat and sugar," says Viana.

A 2017 review found that overall, gluten-free foods had more saturated fat, sugar, and salt, and less protein and fiber than regular foods. Specifically, gluten-free bread and flour products tended to contain high fat and sugar in comparison to their gluten-containing counterparts.

When it comes to weight loss, eating breakfast is a mixed bag. Some research indicates it can help with weight loss while other research suggests the opposite. For example, a 2018 review found no strong evidence to support the idea that eating breakfast helps you to lose weight.

Viana says the only case in which eating a large breakfast might be beneficial is if it helps you to eat fewer calories later in the day.

According to Harvard Medical School, a 155-pound person burns roughly 372 calories while running an average 10-minute-per-mile pace for 30 minutes, and about 112 calories lifting weights for the same amount of time.

Even though cardio workouts may burn more calories in the moment than strength training, at least one small study has shown that you may burn more calories in the hours after lifting weights, because your metabolism may stay elevated longer.

Seedman says that when it comes to losing weight, the ideal exercise regimen includes a combination of both cardio and resistance training.

Studies have shown that many exercisers resort to "compensatory behaviors" after working out that offset the calories they expend. For example, a 2009 study of postmenopausal women, who were either overweight or obese, revealed that participants seemed to increase their food intake after working out on a treadmill or exercise bike, either because they felt hungrier or because they thought they burned off a lot of calories.

The idea behind small, frequent meals is that it helps better control hunger and keeps your metabolism up throughout the day for easier weight loss. However, in practice, this isn't what happens, according to scientific research.

For example, a 2007 study examined two groups of people who consumed an equal number of calories per day: one that ate three meals with no snacks, and another that ate three meals and three snacks. By the end of the year-long experiment, researchers found no difference in weight loss between the two groups.

According to Seedman, meal size and frequency is a matter of figuring out which approach best fits your lifestyle and helps you to stay within your daily calorie budget.

While a juice cleanse may result in short-term weight loss, Viana says that's due to a severe calorie deficit one that's not realistic to uphold for more than a few days at most. Once you re-introduce solid foods, you're likely to regain any weight that was lost.

Ayesta also points out that you're mostly losing water weight with this strategy because drinking so much juice can cause you to urinate more often.

Dietary supplements aren't regulated by the Food and Drug Administration (FDA), and the FDA says that many of them do not live up to their weight-loss promises and may even contain dangerous hidden ingredients, such as chemicals contained in blood pressure medications and antidepressants.

Moreover, a 2004 review found no convincing evidence that dietary supplements help with weight loss.

Ayesta and Viana say that many of the persistent weight-loss myths stem from social media, the ever-changing realm of nutrition science, as well as the $71 billion weight loss industry, which is continually churning out new products to remain competitive.

The bottom line? If a weight-loss method sounds too easy or too good to be true, it probably is.

Weight loss is "a journey that requires patience, education, and consistency to yield sustainable results," says Ayesta. "People don't have to follow strict rules and eliminate entire food groups simply to accomplish weight loss."

Rather than taking extreme measures, Viana advises focusing on sticking to an exercise regimen that includes both cardio and resistance training, and maintaining a diverse diet that emphasizes whole foods over processed ones.

Lastly, Ayesta says it's important to keep in mind that diets only work when they restrict calories, but the only way to keep that weight off is to make sure your dietary changes are sustainable over the long term.

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Diet and fitness experts debunk 10 glaring weight loss myths that could be sabotaging your goals - Insider - Insider

You wouldn't sleep through an entire semester of classes and expect to pass your finals with flying colors, would you? Well, dragging yourself to the gym without putting much thought into your routine or lifestyle and expecting to lose weight is no different. You're not going to trim down unless you take the time to study. When we're talking about your weight loss though, "studying" doesn't involve opening a book or hitting the library; it's all about looking at your routine and identifying any possible blunders that could be stalling your progress.

Whether you're a fitness newbie or a seasoned gym rat, chances are that one (or more) of the factors below is the reason you're not seeing the results you want. Read on to find out what experts say are the exercise mistakes preventing weight loss and what you can do to get back on track toward ditching that excess flab once and for all. Read on, and for more on healthy eating, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

You know that consuming protein after your workout aids muscle repair and growth, so the more of it you eat, the betterright? Not so much. Researchers say that for those who weigh about 150 pounds, consuming 20 grams of protein within a half-hour of leaving the gym is optimal. Lisa De Fazio, MS, RD says women who weigh a bit less may only need about 12 grams. Take in any more than the recommended amount and the protein will likely be stored as fat, while the excess amino acids will simply be excreted, she notes. A 7-ounce Fage Total 2% Plain Yogurt fits the bill and is easy to throw in a gym bag and eat on the go. Mix it with some berries to add some flavor-enhancing, energy-replenishing carbs to your post-workout snack. Not a big fan of the creamy treat? Check out these 16 Post-Workout Snacks Fitness Experts Swear By.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Sure, hitting the gym once or twice a week can boost heart health and even your mood, but if weight or fat loss is your goal, you'll need to commit to a consistent workout schedule.

"When I'm looking to trim down a bit, my rule is three or 30. This means three miles a day of walking, running or cycling, or 30 minutes of circuit or strength training. It doesn't matter what it is, just get moving every day," says Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri.

To help you stick to your workouts, sit down at the beginning of each week and pencil in your sweat sessions, then stick to them as you would any important appointment. Set realistic expectations, then reward yourself with something healthylike a manicure or a new pair of running shoesif you overshoot your goal.

While some of us may opt to work out in a fasted state with the assumption that exercising on an empty stomach will cause our body to burn fat to use as fuel, this isn't a necessity to lose weight. In fact, aNutrients review actually found that consuming a carbohydrate-rich meal within 60 minutes of an endurance exercise actually benefits performance. Not only can a carb-rich snack make your workout better, but it can actually increase fat burning during exercise!

While it's true that a bad workout is better than no workout at all, that only holds true when somenot allof your workouts lack intensity. Deep down you know that coasting along in the back of Zumba class every week or barely breaking a sweat in the weight room isn't going to help you achieve that lean look you're working towards. If you want to see a change in your body, you must challenge your muscles. "Lifting heavy weights is the best way to increase your metabolism, sustain long-term muscle growth and stay lean. If you're doing more than ten reps with ease, your weight probably isn't heavy enough, so vary your reps and consistently increase the amount you're lifting," says Dustin Hassard, NCSF, Head Coach at Modern Athletics. The same holds true when you're doing cardioand it's as simple as turning up the speed or the resistance. Don't believe it? Consider this: A 150-pound person who bumps the treadmill speed from 5 MPH to 6 MPH will boost their calorie burn by 25 percent, which, over time, can add up to major weight loss.

Believe it or not, recovery and rest are just as important as your workout. When you don't give yourself enough time to relax between sweat sessions, the body starts pumping out cortisol, a stress hormone that boosts fat storage and appetitea killer combination for anyone looking to lose weight and burn fat. This doesn't mean you have to take two days off for every day you hit the gym, but you should vary your workouts so you aren't hitting the same muscles on consecutive days. That means back-to-back full-body strength-training sessions are out; doing upper body one day and lower body the next is fair game, though, as is alternating lighter workoutslike yoga or a spin classwith full-body resistance training. This tactic helps your muscles recover without cutting into your workout schedule. It's a win-win.

Doing the same workout for months on end and expecting to lose weight is a lot like using a cheesy pickup line to land a dateit's just not going to work. Sure, that barre class may have helped you lose the first five pounds, but after you've mastered the moves, your progress is sure to stall. If you want the scale to tip in your favor, you have to vary your workouts and do exercises that you're not particularly good at so your body stays challenged, according to a study by University of Florida researchers. To keep seeing results, mix up your intensity or duration every time you hit the gym, then completely switch your workout once a month. That could mean trying a boxing class if you've become a hardcore yogi or simply drawing up new resistance and cardio routines every four weeks. For some inspiration, try these 35 Fun Activities that Don't Feel Like Exercise.

Read more here:
Exercise Mistakes Stalling Weight Loss, Say Experts | Eat This Not That - Eat This, Not That

A new study from Holland and Barrett conducted in December 2020 has unveiled some interesting statistics, such as the most popular reason for choosing a vegan diet being the health benefits.

In fact, 41% of new vegans say they switched to veganism for their health, compared to 32% for ethical reasons, and 24% for sustainability and the environment.

These enticing health benefits have been identified as weight loss, glowing skin, and increased libido. Nearly half of the study participants said they had lost weight, with 60% seeing weight loss in the first three months.

Increased libido is something longterm vegan Pamela Anderson highlighted on social media recently, and even challenged Piers Morgan to try a vegan diet for that purpose. The actress tweeted to her 1.2 million followers:

Vegans make better lovers. The cholesterol in meat, eggs, and dairy causes hardening of the arteries (and not much else).

It slows blood flow to all the bodys organs, not just the heart. You can improve your overall health and increase stamina in the bedroom by going vegan.

Its safe to say Piers didnt like this insinuation that his manhood didnt perform well in the bedroom, and wasnt on board with Andersons claims.

However, a third of men and a quarter of women questioned in the study reported a libido boost, so there may be truth to the claim!

An interesting find was that more than one in four vegans (29%) had adopted the diet in the past 12 months. This indicates two things. Firstly, the rise of veganism is exponential and will continue to increase more steeply over the next few years.

Moreover, the Vegan Society has predicted that vegans and vegetarians will make up a quarter of the British population by 2025.

Secondly, that the Covid-19 pandemic has played a significant role in the rise. In fact, 12% of adults (and 23% of those aged 16-24) said that the outbreak had made a vegan diet more appealing. With the threat of a bird flu pandemic on the horizon, it is no surprise that switching to plant-based foods is looking like the best option for many people.

Holland and Barretts nutritionist Emily Rollason has debunked some health concerns of vegans and non-vegans on the website, and you can read the full results of the study here.

Are you a newbie to veganism? Here are7 unexpected truths youll discover when you go vegan.

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New study finds going vegan leads to weight loss, glowing skin and increased libido - Vegan Food and Living

There are thousands of diet books, hundreds of types of diet, many quick fixes or fad diets. All that everyone wants to know is how to lose weight fast, and easily.

The answer is not always as easy as move more and eat less. It all depends on what type of movement are you doing and how much intensity you are applying. And not all food sources will give the same results that we want, even if the calories may be the same.

Now you may be thinking that no-one has the perfect answer. On the other hand, ironically, everyone actually knows what they need to do to lose weight. The hurdle may be only that they do not know how to modify their behavior and change their lifestyle in the long term. Staying at a healthy weight for your age and height will make a huge difference for healthy aging and for your quality of living. No one wants to be dependent on someone else when we get older. However, we dont seem to understand the importance and give this the real attention that is needed to make it happen.

I actually just learned a new phrase, Hyperbolic discounting. According to BehaviorLab.org it refers to the tendency for people to increasingly choose a smaller-sooner reward over a larger-later reward as the delay occurs sooner rather than later in time. When offered a larger reward in exchange for waiting a set amount of time, people act less impulsively (i.e., choose to wait) as the rewards happen further in the future.

Everything that you do for improving your health can eventually lead you to become stronger, more healthy, and help you age better. You may not see your reward now, but you will be thankful in the future for sure.

I know now that you may be thinking where to begin, and it can seem very complicated, especially when were told that on average we make over 220 food related decisions every day. Although we still can make many of these decisions consciously, so it ultimately all comes down to mindful living. However, I completely understand how challenging it can be to practice mindful living and at the same time be surrounded with many distractions.

Here are some easy steps to start changing your lifestyle and to keep the changes that you make in the long term:

Each morning, start your day with some type of movement, even just a few minutes stretching, walking, yoga or intense cardio.

Make your first meal of the day a low carbohydrate and high protein meal.

Dont reward yourself with food.

Consume protein with every meal, ideally animal protein.

Once or twice a week try 18 to 24 hours fasting.

Weigh yourself twice a week and keep a record of your weight.

Dont say you cant eat something that you may be craving, instead say I dont want to eat this. Words have tremendous power.

Educate yourself on the subject. Read, listen to podcasts, and do your research.

If you want to see quick results then you must approach it strategically. Remember the story of the turtle and the rabbit? Running towards quick results without understanding and observing the journey could easily lead to failure.

I am a big believer too in prolonged fasting for healing purposes and for quitting addictions such as sugar and coffee.

As I have mention many times all of these suggestions are for healthy individuals, so if you have any specific health problems or if you are using medications then of course please ask your health care practitioner before making changes. Everyone has biological differences and different health histories too. But wherever you are in your health journey you can still make positive changes for the better. For most people being overweight is a choice that can increase the risk of many chronic diseases. The good news is that you can still make big changes.

Resources:

http://behaviorlab.org/Papers/Hyperbolic.pdf

https://news.cornell.edu/stories/2006/12/mindless-autopilot-drives-people-underestimate-food-decisions

https://www.researchgate.net/publication/227344004_Mindless_Eating_The_200_Daily_Food_Decisions_We_Overlook

Ayda Ersoy, nutritionist (Dip.C.N., Dip.S.N.), master trainer (CPT ACE, NCSF, CanfitPro), registered yoga teacher, founder, Health Angel Nutrition, Fitness and Wellness, founder, SMS (Stability, Mobility Strength) Intuitive Training System.

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ERSOY: Here's the easiest, quickest weight-loss strategies - The Garden Island

New research from a team at the Queen Mary University of London is adding to the debate around the efficacy of time-restricted eating (TRE) as an approach to weight management.

A 12-week study assessing the effect of TRE in a population of obese adults, results indicate the effects were modest but appeared to be equal to those achieved with other interventions and lead investigators to call for a formal trial of the intervention.

Simple weight management plans which people can stick to are currently lacking. In this study, more than a quarter of the participants had lost at least 5% of their starting body weight at 12 weeks, said Dunja Przulj, PhD, a research health psychologist at Queen Mary University of London, in a statement.

With the obesity epidemic continuing to grow, a historic level of interest has been brought to dietary science and nutrition. Previous studies, conducted in animals or smaller populations, have outlined the impact of a time-restricted approach, but investigators felt these failed at accurately describing the real-world effects of TRE on weight and lipid profile among obese patients.

With this in mind, the current study was designed to restrict participants daily eating period to 8 hours each day over a 12-week period. During the remain 16 hours of each day, participants were permitted to drink water, diet drinks, or coffee/tea with no milk or sugar. Investigators allowed participants to choose the 8-hour period most convenient for them.

In total, 52 patients were recruited for the study through a community weight clinic and university staff bulletins and social media. All patients included in the study were aged 18 years or older, and had a BMI over 30 kg/m2 or over 28 kg/m2 with comorbidities.

Demographic data was collected from all participants at baseline. Weight was measured at baseline and at weeks 1, 6, and 12. Measurements for blood pressure and lipid profile were performed at baseline and again at 12 weeks. Adherence to the

The primary outcome of the study was adherence to TRE and secondary outcomes included drop-out rates, weight changes, changes in blood pressure and lipid profile from baseline, ratings of interventions, and others.

In total 50 patients were included in the study. These m=patients had a mean age of 50 years, and mean body weight of 97 (SD, 17.1) kg, a mean BMI of 35 (SD, 4.0) kg/m2, and 74% were female. At week 6, 64% of participants continued to practice TRE at least 5 days per week and, at week 12, 58% reported the same level of adherence.

Among participants who provided follow-up data, those adhering for at least 5 days per week had greater weight loss than those with lower adherence (week 6: 2.5 [1.7] vs 1.0 [1.3], P=.003; week 12: 3.5 [2.7] vs 1.3 [2.0], P=.001). Additionally, 26% of the study sample lost at least 5% of their body weight at 12 weeks. However, investigators observed no impact on blood pressure or lipid profile.

This study, Time restricted eating as a weight loss intervention in adults with obesity, was published in PlosONE.

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Time-Restricted Diets Induce Weight Loss, No Change in BP or Lipid Profile - Endocrinology Network

6:00 am - One cup warm water with jeera powder

6.15 am - Dryfruits soaked overnight

8:00 am: Green tea and breakfast (3 rusk toast/digestive biscuits)

10:00 am: A glass of nimbu pani

1:00 pm (lunch) - Chaas with ajwain, 3 roti, one bowl vegetable, one bowl salad, and 5 spoons of curd

4:00 pm - Green tea with snacks (rusk toast/bhel/digestive biscuit)

5:00 pm - One date, one prune and a small piece of gur OR one fruit

7:00 pm - Nimbu pani/one fruit

8:00 pm (dinner) - Idli/oats/daliya/brown bread toast and soup

10:00 pm - One fruit

I drink 3.5 litres of water in a day

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Weight loss: "I eat brown bread toast, dalia or oats for dinner and have 3.5 liters of water everyday" | The Times of India - Times of India

Eating sufficient fats can promote hormonal balance in the body

Here are some of the most common myths about fats: eating fats will make you fat; fats are good for you; fats are bad for heart health... and so on. If you are in a complicated, consufed kind of relationship with fats, then you have landed at just the right place. Celeb nutritionist Pooja Makhija recently took to Instagram to talk about all things fat, bust some of the most common myths around this macronutrient. In her IGTV, the Mumbai-based nutritionist clarifies that eating fat certainly does not make you fat.

Eating the wrong kind of fat or eating too much fat can make gain weight, she adds. Fats can conveniently be divided into two categories: good fat and bad fat.

Bad fats

Processed, refined and fried foods are usually the ones which contain bad fat. These include trans fats and the inflammatory vegetable oil. "Increased intake of these fats can make you gain weight and also result in an increase in inflammation. Inflammation plays a role in nearly every chronic disease that you can think of," says Makhija.

Deep fried and junk food gives you bad fat that can result in weight gainPhoto Credit: iStock

Also read:Nutritionist Tells Why You Should Consume Healthy Fats If You Have Polycystic Ovaries

Good fats

Natural food sources are considered to be good sources of fat. These include poly and monounsaturated fats. Eating these fats can help in increasing metabolism, stimulate fat burning, reduce hunger, optimise cholesterol levels and even reverse type 2 diabetes. "These are heart-healthy fats and can even reduce the risk of heart diseases," she adds.

These fats can lower bad (LDL) cholesterol, increase good (HDL) cholesterol, and also lower down the level of triglycerides. "Fats are a source of fatty acids which you are body cannot manufacture itself. Our brain is largely made up of fat, and require a steady stream of fatty acids to function properly," she explains while adding that a big portion of these fats come from omega-3 fatty acids.

Almonds, walnuts, salmon, chia seeds and flaxseeds are some popular sources of omega-3 fatty acids.

Including good quality fats in your diet can boost your mood, cognitive function, learning and memory. "Deficiency of omega-3 fatty acids have also been linked to depression, anxiety, bipolar disorder, and even schizophrenia," she says.

Also read:Portion Size Guide: Learn How To Divide Your Meals Into Protein, Carbs And Fats For Weight Loss

How much fat do you need?

According to Makhija, about 20 per cent of your daily calorie intake must come from fats.

Make sure you include the good fats in your diet on a daily basis.

Also read:Rub Ghee On The Soles Of Your Feet For Better Sleep And Other Surprising Benefits- Kareena's Nutritionist Explains

(Pooja Makhija is a nutritionist, dietitian and author)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Do Fats Make You Fat? Nutritionist Tells What You Really Should Believe About Fats - NDTV

Rebel Wilson recently revealed that she has in fact broken up with Busch-Adolphus fortune heir Jacob Busch, whom she went public with only a few months ago.

Australian actress Rebel Wilson recently confirmed her split from her ex-boyfriend, Busch-Adolphus fortune heir Jacob Busch. The Pitch Perfect actress who recently lost more than 60 pounds, had been pretty vocal about her relationship and had even posted photos of the couple looking loved up after they met last year. Now, sources close to the actress confirmed the breakup, saying the relationship had just run its course.

The fuel to the fire was when the actress took to Instagram herself and posted a photo of herself with the caption: Lots on my mindaghhhhhh#single-girl-heading-to-Super-Bowl! The actress, 40, and the businessman, 29, started casually dating before the coronavirus pandemic swept across the globe. They made their red carpet debut at Prince Alberts Planetary Health Gala in Monaco and posed alongside Kate Beckinsale and Helen Mirren. Wilson has been looking sensational while filming for her new ABC show Pooch Perfect and is using Julia Roberts longtime stylist Elizabeth Stewart.

Throughout the last year, Rebel was either seen hanging out with Jacob or focusing on her weight loss journey. She dubbed 2020 her Year of Health, and kept fans updated as she revealed: Ive tried, like so many women out there, Ive tried fads and diets and things before and Im like, I need to do a really holistic approach to this, this time, she previously revealed via Instagram. My diet was mainly all carbs, Wilson added. Which were delicious but for my body type, I needed to eat a lot more protein.

ALSO READ: Rebel Wilson REVEALS the exercise that helped her lose the MOST weight during her dramatic transformation

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Rebel Wilson confirms breakup with Jacob Busch after dramatic weight loss; Posts about being single on IG - PINKVILLA

My name is Kari (@aspire.rise.achieve), and I'm 32 years old. I live in Nova Scotia, Canada, and I work as a support worker for people with intellectual and physical disabilities. I struggled with my weight my whole life until I decided to start eating nutrient-dense foods, stay in a calorie deficit, and work out with Les Mills BodyCombat and BodyPump classes.

Before my weight-loss journey began, I had been overweight my entire childhood and teenage years. I remember getting teased starting as young as 6 years old, which was a struggle. I knew I looked different and wasnt happy with my weight but I lacked the understanding of how to make a change.

Once I was old enough to walk to the nearby store to buy a snack after school, the unhealthy choices became more frequent and accessible. This was when my problem with weight got worse. I always felt like my weight held me back from trying new things or meeting new people. I absolutely dreaded gym class. I couldn't find clothes in my size anywhere except at specialty plus-size stores that only carried adult styles of clothingnot what a teenager would want to wear to school.

I was at my heaviest around 16 years old, and I couldn't believe I saw 300 pounds on the scale. I knew it was a big problem, but I felt stuck. I just thought that was what my life was going to look like. I didn't believe I could change because I had never known anything else.

I also started having health problems. I had blood work done that showed signs of pre-diabetes, elevated LDL (bad) cholesterol and lower HDL (good) cholesterol, as well as a hormone imbalance. I wanted to do something about my weight, so I'd try to eat more nutritious foods, but never stayed consistent.

At that point, my knees always hurt and would make grinding sounds as I walked up the stairs. I had no energy and was unhappy most of the time.

I had made many previous failed attempts to lose weight without success, but I knew this time was different. I was going to make a lasting change and lose weight. I researched and learned about the basics of good nutrition, calorie/energy balance, and exercise.

On May 18, 2008, I started applying the things I was learning to my lifestyle.

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As a college student, I could also do it without it costing me a lot of money. I didnt want a quick fix or a fad diet that would result in regaining the weight back. So I focused on staying in a calorie deficit, learning to read nutrition labels, and becoming more aware of my consumption. I focused on eating nutrient-dense foods as much as possible, but still allowed flexibility since holidays and food-focused events and gatherings will always be a part of life.

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Once I started my second year of college, I learned that students had free gym memberships to the campus fitness center. I had never worked out in a gym in my life, but I was very intrigued and joined. I started going every morning, Monday to Friday at 6 a.m., before my full day of classes and evening work. After graduation I joined a different gym, and Ive been there for the last 12 years.

It's a mixed martial arts inspired group fitness class. After I had my first baby in 2015, the group fitness instructor reached out and encouraged me to consider taking instructor training. I taught classes at my gym for about a year. I still do Les Mills BodyCombat and BodyPump workouts to this day virtually, along with running and lifting weights four days a week.

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Through getting married and having two babies, I remain proud of how much my lifestyle has changed permanently. After having my first baby, I lost the weight postpartum within the first year. However, my second child had serious health issues, and after giving birth in 2018, I am now re-losing some weight from that pregnancy.

I advocate for sustainable weight-loss methods, because had I not placed focus on the education of nutrition and my body, I may not have been able to maintain it through so many major life changes. Now that things are settled, I am finally caring for myself again. I hope my story will help others believe in themselves, too.

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I Lost 100 Pounds And Kept It Off For 12 Years With This Calorie Deficit And Les Mills Workouts - Women's Health