Step one, which lasts two weeks and is described as the most restrictive phase of the diet, is supposed to jump-start your weight loss. The average caloric intake is anywhere from 900 to 1,100 calories per day, Zuckerbrot explains in The F-Factor Diet book. To stay under 35 grams of net carbs a day, you are permitted three serving sizes of specified high-fiber carbs. You can also eat as many non-starchy vegetables as you like, and 2 to 6 ounces of lean or very lean meat or meat substitute per meal, according to the book. However, unrestricted non-starchy veggies must be raw, plain or steamed with no oil, according to the site. And the list of foods to avoid in step one is pretty long: bread, cereal, grains, beans, peas, lentils, pasta, rice, pastries, crackers, most snack foods, baked goods, corn, peas, sweet potatoes, potatoes, yams, fruit juice, medium- and high-fat meats, and all dairy except for plain and nonfat Greek yogurt, Icelandic yogurt, or quark (which count as lean proteins).

Step two allows for a wider variety of foods and three additional servings of carbs (15 grams each). This raises the built-in calorie cap by about 240 when you add in accompanying calories from the increased protein and fat to go along with step two's higher carb intake. The idea is that this calorie increase will prevent your body from thinking it is starving and potentially slowing down your metabolism (which would impede weight loss), the book explains. You remain on step two until you reach your intended goal weight.

In step three, you begin the maintenance phase that you stay on for the rest of your life. Along with getting three more additional servings of carbs, youre allowed to eat a small serving of just about anything as long as you continue to stay within the carb and fiber parameters. (Even a small portion of pasta...isnt going to get you into trouble, the intro to step three reads.) And even in the maintenance phase, the diet recommends curbing the intake of certain highly nutritious foods because there is a difference between healthy and healthy for weight loss, according to the site. That includes satiating and calorie-dense fats like olive oil, avocados, nuts, and seeds. Similarly, the diet favors low-fat and skim versions of dairy products and calls out ancient grains (like quinoa) for being detrimental to weight loss. Essentially, the health benefits of health foods can be outweighed (pun intended) if theyre so caloric that they cause us to gain weight, as the page on ancient grains reads.

To meet the dietary requirements and keep weight loss (and weight maintenance) on track, followers are encouraged to consult the F-Factor app or book for recommended foods and portion sizes, and record all of their food and macronutrient intake via food journaling or the app. The company also sells an Intentions Bracelet that is meant to serve as a daily visual reminder to honor your intentions for looking and feeling your best so that you never settle for mediocrityin other words, to apparently help you avoid making food choices that could prevent weight loss or cause weight gain. The packaging tells you to wear the bracelet on the wrist of your dominant hand: This is the hand that holds the fork, reaches for the bread basket, or dips into the candy dish, it reads. This is the hand that will either undermine your intentions or honor them.

The R.D.s we talked to had concerns about various aspects of the F-Factor diet, mostly surrounding what they saw as its restrictiveness and its emphasis on fiber. We grouped what they said into four main critiques.

1. They can be restrictive and hard to follow.

The F-Factor diet is a great example of diets [that] parade around as an example of liberation and flexibility, when they are anything but, Rachael Hartley, R.D., certified intuitive eating counselor and owner of Rachael Hartley Nutrition, tells SELF. This way of eating is extremely restrictive, Shana Minei Spence, M.S., R.D.N., C.D.N., founder of The Nutrition Tea, tells SELF. And the more restrictive a diet is, the less likely it is that people will find it sustainable. In response to the claim that F-Factor is restrictive and may not be sustainable, a company representative says, F-Factors message is not about restriction, but rather the focus is on adding fiber-rich foods into your diet for fibers medically proven health and weight management benefits. From Day 1, F-Factor encourages breakfast, lunch, snack, and dinner and discourages skipping any meals.

Link:
What Is the F-Factor Diet? Heres What You Need to Know - Self

Deciding to seriously go after your fitness goals can seem daunting at first. Beginner workouts are useful to help get your body acclimated to a new routine. Whether you want to lose love handles, exercise in 20 minutes, or train for an ultra marathonor endurance event, or simply take better care of yourself, making a habit out of exercising is the first step. Weight training creates a stable foundation that sets you up to achieve your fitness goals, but it can feel overwhelming and even be dangerous for beginners.

On a physical level, weight training can improve strength, endurance, balance, and it also helps keep your bones healthy, says Kenta Seki, ACE-certified personal trainer and FitOn App Trainer. On a mental level, exercise and weight training can improve your mood and sleep patterns, and even boost your self-confidence.

If youre new to weight training, youve come to the right place. We worked with Kenta to create a beginner workout guide that will help familiarize you with the movements and techniques you need to know in order to execute these exercises safely and give you the results youre after. You dont need a ton of workout equipment to see results quickly you just need a basic understanding of the weight training principles.

Before you start throwing heavy weights around your home gym, Kenta has a few pieces of advice for weight training safely.

Dont skip your warm-up, says Kenta. A light cardio exercise, like a 5-minute run or jog, and light stretching will help your body prepare for the work its about to do.

Another tip: Remember to breathe. Avoid holding your breath during any of the exercises below. Exhale while youre putting forth the most effort on an exercise, and inhale as youre coming back to your starting position.

Finally, Kenta underscores the importance of form above all else. Dont sacrifice form to lift heavier weights, she warns. If your form is suffering due to the amount of weight youre lifting, take it down a notch and work toward that heavier weight. Having goals to strive for is important in fitness, like anything else. Youll feel better when you can lift that heavier weight confidently and properly than if you exhaust and possibly injure yourself in the process.

Squats certainly help build muscle in the leg, but the squatting movement also creates an anabolic environment, which promotes body-wide muscle building. Squats can help you improve both your upper and lower body strength when done correctly, so nailing this exercise will set you up for success in future moves.

Execution

Deadlifts sound easy: At first glance, it just looks like youre picking up a heavy object and setting it down. It might look simple, but this movement is actually incredibly complex and easy to do incorrectly, which can result in injury if youre not careful. This exercise strengthens your legs, back, and the rest of your posterior chain, which helps take the stress off your lower back. Its a beneficial exercise when done right, so establishing proper form is crucial to avoid having to correct bad habits later.

Execution

Chest presses will help develop your upper body strength by toning your pectorals, deltoids, triceps, and biceps. This foundational arm workout is an effective and straightforward way to work out your upper body and developing that wide chest most men covet.

If youre working out at home, this exercise can easily be done with dumbbells.

Execution

Rows are another upper body workout that carves and sculpts your back muscles. This exercise is especially important because its a movement that we dont typically do in our daily lives, so its activating and building a muscle that rarely gets any attention. It also helps strengthen your posterior chain, which can alleviate back pain.

Dumbbell rows give you a better range of motion than other row variations, so its what wed recommend here.

Execution

The shoulder press engages your shoulders and core, which can improve muscle definition as well as stability. Your shoulders get activated in nearly every upper body strength workout, so strong shoulders can improve your performance in other exercises.

Using dumbbells in this exercise helps activate the anterior (front) deltoid more than when using a barbell.

Execution

The triceps are the muscles in the back of your arm, which is why they tend to be ignored in favor of bicep workouts that give you those bulging muscles out on display for the world to see. But if you want balanced, tank-top-worthy arms by summer, you need to make sure youre giving your triceps a little love.

The overhead triceps extension exercise is an isolation exercise, meaning it focuses on the tricep muscle alone. You can do overhead tricep extensions with one or two dumbells, either standing or seating.

Execution

Bicep curls are perhaps the most recognizable weight training exercise. The bicep muscle plays an important role in most pulling exercises, like deadlifts and rows, so focusing on beefing up your biceps will certainly pay off and help you unlock your full fitness potential.

Execution

See the original post:
The Beginners Guide to Weight Training - The Manual

Chris Worthy Published 9:49 a.m. ET Jan. 4, 2021

Its January and that means its time to lose weight, do a cleanse wait, nope, not that. We made it to 2021, people. We did it. The light at the end of this tunnel is not a freight train and we are going to do things differently this year. Right? Right.

Resolutions dont really work. We know that intuitively, I think, but its hard to resist the ceremonial turning of the calendar page as a new leaf. While were all still in quarantine you are still in quarantine, arent you? we have the chance to evaluate what weve learned and gained and, in far too many cases, lost. We can emerge from this once-every-hundred-years mess with our vaccinated selves as sure and ready as butterflies who have transformed in their cocoons.

Lets go!

We can think of new ways to hit the reset button while heading into a new year with new resolutions. (Photo: Getty Images)

One sure thing we learned this past year is that the state of our health every day has never been more important. Soon, we will be able to meet friends for dinners out, share birthday cakes with people who blow candles out (right on the cake!) and share backyard cookouts with those wonderful souls weve missed.

Food is not our enemy, but it can enrich our health or deprive us of it. Instead of doing a short cleanse or a reset of your tastebuds after holiday indulgences, why not look ahead for the long haul. A healthy lifestyle doesnt mean you cant have food you love. It means you can be free of dieting and fads. Thats something to celebrate.

Resources:

How Not to Dietby Michael Greger (nutritionfacts.org)

Forks Over Knives(2011 film) As of press time, available free online at tubitv.com.

Local resources:Terri Edwards ateatplant-based.comand vegucator Dawn Hilton-Williams at

herban-eats.com.

If youve been around gyms for any length of time, you know they will be as packed as COVID allows this month. And for those adopting a new routine, thats wonderful. What isnt wonderful is how many of those folks will stop showing up by March 1. This is the year we do things differently.

If a group exercise class can (safely) get you motivated to move, please find your favorite. Maybe this is the year you invest in your health by booking some virtual or in-person sessions with a personal trainer. (No guilt allowed on that there is no better investment than in your health.)

If you know you need some different motivation to move your one and only body, sit with that for a minute. It seems counterintuitive to think about movement rather than, you know, actually moving, but a little self-reflection can make all the difference.

Make sure you are healthy enough for what you choose and then put one foot in front of the other. Go for a walk outside. Rent a bike and hit the Swamp Rabbit Trail. We live in one of the most beautiful places in the world and many of us always exercise indoors or look down at our phones when we go out. Look up! Grab your quarantine pod and a warm coat and head outside.

Resources:

South Carolina State Parks:southcarolinaparks.com

Greenville County parks:greenvillerec.com

Take a class at REI:rei.com/stores/greenville

Ladies, need some hiking buddies?Head to Facebook and search Hikerbabes Community:Upstate South Carolina Chapter.

Whew, we have spent a lot of time away from humans over the past year. Even as an introvert, it has been difficult. The extroverts are ready to escape and hug everyone they see. While traditional resolutions often focus on what we do for ourselves, we can shift that as well this new year.

What cause stirs your heart? What expertise or life experience do you bring to the table that can serve someone else? Gather those tools and be willing to learn from those already doing the work. Upstate charities rely on our financial support, certainly, but many need our physical selves involved. Service is a wonderful way to reassimilate with our neighbors as it is safe to do so. Find your passion, search local resources online and sign up. This is an investment that will reap dividends far beyond what you expect.

Bucket lists are so 2019. It can sound clich, but we learned this year that it isnt stuff that makes us happy, unless its toilet paper and disinfectant. What we need to replenish our souls are experiences, memory-making and learning. As for me, Im planning vacations. This homebody is ready to go and Im prioritizing time and finances accordingly, as much as possible. What are your dreams? Make that list of places to see, things to do and skills to learn. Start today.

Resource:

Your library card really is a ticket to whatever you want. Start your travel planning and research, learn a new language, take a virtual class and more.greenvillelibrary.org

Read or Share this story: https://www.greenvilleonline.com/story/life/2021/01/04/hitting-reset-button-new-years-new-approach-resolutions/4125439001/

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Hitting the reset button on New Years with a new approach to resolutions - Greenville News

A few months ago, my best friend patiently explained to me over the phone that my leggings and sweatpants had not, in fact, shrunk. She had no proof, but in her words: Alli, thats not a thing.

Sometimes best friends are the only ones who can impart hard truths, even when evidence is staring me straight in the face or, in this case, squeezing just a little too tightly.

Throughout 2020, Ive continued to exercise consistently. But smaller, daily movements like walking through parking lots, going in and out of my office and perusing stores have ceased. On top of this, my refrigerator is conveniently within sight of my new desk (i.e., the kitchen table). Cooking and cocktails are an especially engrossing and comforting pandemic hobby.

Slowly but surely, Ive accrued extra fat.

I say that bluntly because thats what it is, and I think its OK. Especially in Alaskas coldest months, Im not anti-fat. What I dont want is for fat to slowly and mindlessly build over the years. So, like many at the start of a new year, Im taking steps to shed some flub.

There are a million articles on weight loss out there, and I dont fancy myself an expert. Still, Alaskas a unique place where advice from the Lower 48 isnt always especially useful. For those looking for a reset in 2021, here are my go-to hacks.

When I was a teenager, I tried shrinking. I grew up asthmatic and overweight, feeling that I stood out awkwardly among my peers. I thought if I could scale myself back, Id fit in better.

I counted calories and started exercising. This identity consumed me for a while, but eventually I got sick of that. I lacked energy and inspiration.

Slowly, I moved into more. Running, hiking, backpacking, swimming and bicycling became new pursuits. Ultimately this translated into both a fitter, leaner me and a more expansive, engaged person.

Now, I try to learn from that younger self. Instead of focusing on weight loss, I focus on aspiration. Is there a race I want to train for and complete? Is there a big peak I want to summit, and how will I work up to that? Do I want to become a faster runner? Am I simply seeking a more consistent feeling of fitness, and if so how will I know when I get there? Is it going for hikes feeling strong and full of energy? Is it running long distances smoothly?

This aspiration is paired with my optimal number on a scale, but the why behind my number is the real motivator. This aspiration serves as a touchstone to keep going when I have a setback or feel unmotivated.

Dont try to fool anyone

My mind is a powerful and, at times, devious little creature. I am the queen of coming up with elaborate rationales for why I should take a rest day or consume the rest of the ice cream.

My brain whispers something like: Ill be better-rested for my workout tomorrow if I dont work out today. Or: the wind was blowing hard during that hike surely I burned 500 more calories than I accounted for, and its important to stay fueled.

If this sounds familiar, then congratulations. Welcome to the club where willpower is easily manipulated by laziness and desire.

I think thats part of what it is to be human. Still, I know in my heart of hearts what sabotages versus what supports my effort.

For me, running after dinner is a no-go. Despite much advice out there to the contrary, running empty is my best mode (both for performance and weight loss although for longer runs I do bring food). Sugar is addictive and difficult to moderate; if I must consume it, I try to eat it early or while active.

And, sadly, although it is cold outside and I know staying warm burns calories, Im not exactly in survival mode in my cozy, warm home. I dont need to consume extra cookies when safely back on my couch in order to live.

When I follow my own best advice, I tend to do well. When I come up with elaborate schemes to ignore it, I falter.

This one is the hardest for me. Im a slow and low girl. But I also have hypothyroidism (read: my metabolism is low; Ive taken medication for it every day since I was 13). I have a heck of a time naturally losing weight, which is why its infuriating to watch my husband. He decides to run an extra mile and eat an extra egg, and he instantly loses a belt notch.

Still, I know that when I add strength exercises and speed workouts to my routine, it noticeably fires up my fat loss. I dont have to skip my favored slow and low type exercises, like biking, running and walking. But at least two strength training workouts and one speed session a week kicks my body into a higher gear.

After weeks of these kinds of workouts, I feel an increased sense of strength and litheness. And this sense is what Im after, and what I suspect many of us crave going into this new year.

After 2020, we deserve to feel strong and ready for anything. My mind and heart are on their way there, and I intend to bring my body along as well.

Alli Harvey lives in Palmer and plays in Southcentral Alaska.

See original here:
If you added some pandemic pounds in 2020, try setting goals and changing habits in 2021 - Anchorage Daily News

MARTINSBURG Whether it be to run a mile every day, read a new book weekly or to simply be more charitable in one's community, officials are urging the public to be a bit more specific and realistic with their New Year's resolutions so those goals arent long gone come February.

According to Dana DeJarnett, West Virignia University Medicine East Wellness Center and health promotion coordinator, the new year ushers in a fresh start that most people capitalize on to address an area of their lives they feel could be improved upon.

Resolutions come up, because its the new year, a fresh start, but most people, by the middle of February, have either not attempted their resolution at all or have allowed it to fall by the wayside, DeJarnett said. Most people give lip service, but if they dont believe they can, then they really cant do whatever it is they say they plan to.

According to DeJarnett, most often, resolutions come in the form of health goals, including losing a general amount of weight over the next 12 months or exercising more regularly, but simply making these overarching goals does nothing for seeing them come to fruition.

Most people say they want to lose weight or start exercising, but it's better to make it actionable or more measurable, DeJarnett said. So, instead of just wanting to lose weight, make your resolution to lose 10 pounds by the end of February, and then you have to make your action steps part of that how are you going to lose those 10 pounds? Maybe by walking three days a week for one or two miles at 7 a.m. By making it more specific, you are more likely to achieve it than just going after a blanket statement.

In addition, DeJarnett said people who are determined to see their resolutions through this year can do what she said is common practice at the wellness center through its self-management program.

You can check your self-confidence level from zero to 10 zero being you dont think you can do this at all and 10 being you are absolutely confident in yourself, DeJarnett said. Youre goal is to have a confidence level of at least seven. Do you really believe you are going to do this goal every single day? Instead of setting ourselves up for failure by saying we are going to run two miles every single day forever, we can say we will try to run a mile at least three mornings a week, because it is more manageable and more likely to be completed.

DeJarnett said while the year may have changed, the current pandemic status has not, and she encouraged community members to look into the various WebX and virtual workout classes offered by the wellness center, where people participating can interact with a trainer or coach in real time while maintaining their safety.

While ensuring safe distancing and goal accomplishment is key, DeJarnett added it would be a good idea to also find ways to interact with friends or loved ones safely, so as to feel connected and supported during the resolution process.

Whether it be meeting up with a friend or family member at a park to work out or practicing a new skill or hobby together, DeJarnett said having someone there who is striving for the same things can be a great motivator to those who might fall off track.

DeJarnett added specific, clear and achievable goals can translate to any resolution set such as reading a certain amount of written material a week or learning a new skill, so long as each part of the process is set, and ones confidence is there.

Its always good to have something to strive for and look forward to, and its always good to feel like youve accomplished something, DeJarnett said.

For more information about virtual programs offered, visit the Wellness Centers Facebook page at WVU Medicine Wellness Center.

More here:
Eastern Panhandle health officials offer new years resolution advice - Martinsburg Journal

U.S. News & World Report put out its findings for the Best Diets 2021, and it covers a range of categories.

Maybe it was more take out, or less exercise from being stuck at home, but many people ended 2020 with weight gain. For some, this years resolution may have been to drop their so-called quarantine 15 with the help of a diet.

We are seeing people exercising less and eating more, said Angela Haupt, managing editor of health at U.S. News & World Report.

With so many diets out there, it can be hard to decide; but theres a new ranking that could help.

U.S. News & World Report put out its findings for the Best Diets 2021, and it covers a range of categories, from diets geared toward weight loss to others aimed at helping people with diabetes and heart disease.

This year, with more people stuck inside during the COVID-19 pandemic, more home cooking is happening, which Haupt said has increased interest in diets involving homemade goods instead ofbuying weight-loss shakes and bars.

What people are looking for in a diet has really changed, Haupt said.

Coming up in the top five for a number of rankings, including No. 1 in the category of Best Overall Diets again this year, is a familiar one the Mediterranean diet.

Mediterranean is really a lifestyle plan, and you can cater it to your personal taste preferences, your habits and tendencies, Haupt said.

The diet came up as among the easiest to follow, best for plant-based plans and the most helpful for people with diabetes or those looking to better their heart-health.

Haupt warned that with a flavorful diet such as this, those on it have to track how much theyre eating, otherwise they might not get the desired outcome.

Another frequently seen name in the rankings is another familiar one, WW or Weight Watchers. This one also remains popular because it works with those who want to cook and those who dont, and doesnt limit what you can eat as much as other diets.

Not having any foods off limits makes a really, really big difference in how easy it is to actually stick to a given diet, Haupt said.

According to Haupt, after a stressful day, going for some ice cream is OK, as long as you dont go over on points with everything else you eat during the day.

Weight Watchers was among the high-ranking commercial diets, and so was diet-world newcomer Noom.

Noom not only gives people a plan, according to Haupt, it also provides support in their weight-loss journey, since theyre grouped up with other users. This can be especially helpful, she said, for people who may be the only one in the house looking to lose some weight.

We know that support makes a huge difference in how likely someone is to stick to a diet, Haupt said.

When it comes to other overall best diets, the government-developed DASH diet to lower blood pressure fared well overall among all diets, since it also helps to lose extra pounds.

Also, with good results, the Flexitarian diet has focused on eating mostly fruits and vegetables, legumes and whole grains, while limiting how much protein a person gets from animal products.

There was also the Mayo Clinic Diet, which helps people develop personalized meal plans and track weight-loss progress.

The controversial ketogenic diet, or keto, showed up in rankings for fast weight loss. Haupt said many people swear by the diet for weight loss, but many experts, she added, say it is fundamentally at odds with everything that is known about long-term health.

Because it has a really heavy emphasis on fatty foods, that means you could be having bacon three times a day on the keto diet and you would still technically be going keto, Haupt said.

Visit link:
US News ranks the best diets for weight loss, other health benefits for 2021 - WTOP

When you think "fast food," a phrase that probably doesn't come to mind is "healthy food." However, in recent years, many fast food restaurants have started to expand their menus to offer more than just burgers and fries.

"Over the past few years, fast-food chains have realized the consumer is becoming increasingly health-conscious, and in order to keep up, they have added a ton of menu options for someone trying to stay healthy," notes Jonathan Valdez, RDN, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics.

And if you're on a weight loss journey, that means that you will be able to find options that won't hinder your goals.

"Fast food gets a bad reputation, sometimes unrightfully so, for being super unhealthy because of the high-calorie density options (think lots of calories, in a small amount of food)," says Mike Gorski, RD, registered dietitian, fitness coach, and owner of MG FitLife. "However, losing weight comes down to eating fewer calories than you burn, and with a little pre-planning and creativity, you CAN be successful while still eating fast food."

We asked dietitians for their picks for the healthiest fast food meals that will help you stay on track with your weight loss. Here are 19 of their picks. Read on, and for more on healthy eating, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

270 calories, 4.5g fat (1.5g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein

"With only 270 calories, this sandwich is packed with whole grains and veggies providing 5 grams of satiating fiber, as well as 21 grams of protein," says Keri Gans, MS, RDN, CDN, author of The Small Change Diet. "This combo should keep you full for many hours."

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

300 calories, 12 g fat (5 g saturated fat), 820 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 18 g protein

"McDonald's has gotten a bad rap over the years but not everything on the menu deserves the shade. The Egg McMuffin is a classic breakfast sandwich that is only 300 calories and contains 18 grams of protein that will keep you full until lunchtime," says Valdez. "The total fat of 13 grams and 6 grams (32% of your daily value) is on the steeper side but fairs better calorie-wise than the other options on the menu. It also has zero added ingredients, so you don't have to worry that you're getting more than egg, cheese, and Canadian bacon on an English muffin."

Grilled Nuggets: 200 calories, 4.5g g fat (1g saturated fat), 660 mg sodium, 2 g carbs (0g fiber, 2 g sugar), 38 g protein

Fruit Cup (Medium): 60 calories, 0g g fat, 0mg sodium, 15 g carbs (2g fiber, 11 g sugar), 1 g protein

"A 12 piece serving of grilled nuggets contains about 200 calories and 38 grams of protein. This high protein option paired with a side of fruit would make a very tasty and filling meal, which is important for people on a weight loss journey," says Amber Pankonin, MS, RD, LMNT, registered dietitian and owner of Stirlist. For more healthy chicken options, check out theseThe Healthiest Fast-Food Chicken Nuggets, According to Dietitians.

430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein

"Packed with 27 grams of protein, this filling bowl contains 420 kcal and only 3 grams of saturated fat, making this item macro-nutrient friendly," says Silvia Carli, MS, RD, CSCS, a registered dietitian with 1AND1 LIFE. "The meal also contains 9 grams of fiber. Fiber promotes satiety, and it passes through the intestine without being metabolized for energy, meaning that it does not contribute to caloric intake."

300 calories, 13 g fat (6g saturated fat), 720 mg sodium, 32 g carbs (2 g fiber, 7 g sugar), 15 g protein

"Sometimes if you avoid what you crave, you crave it even that much more. So, if you feel like a burger, have a burger! But try and keep it simple," says Gans. "McDonald's classic cheeseburger is only 300 calories, so can easily fit into anyone's weight loss plan. And if you really want those friesorder the kids size for only another 110 calories."

Green Goddess Cobb Salad: 260 calories, 15 g fat (3.5 g saturated fat), 460 mg sodium, 13 g carbs (4 g fiber, 6 g sugar), 21 g protein

Turkey Chili: 200 calories, 7 g fat (3 g saturated fat), 460 mg sodium, 20 g carbs (9 g fiber, 6 g sugar), 14 g protein

"A soup and salad combo is a great way to get some extra veggies in during the day. I love this particular combination because the beans from the chili add an extra 4 grams of fiber to the 9 grams of fiber you're getting from the salad (52% of the daily value) and you're getting a good dose of protein (a total of 35 grams) so both options are going to set you up to stay full and stave off cravings later in the day," says Valdez. "What's even better is that Panera has done the work of portioning your food for you so you don't have to worry about overdoing it on the portion size, which can often sabotage people without them realizing it when trying to lose weight."

290 calories, 8 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs (3 g fiber, 5 g sugar), 20 g protein

"Don't forget to balance out your high-calorie coffee drinks with this low-calorie option at Starbucks," says Gorski. "Some of their coffees can be over 1,000 calories, so find a balance between your favorite drinkand this low-calorie high protein wrap."

360 calories, 9 g fat (1.5 g saturated fat), 780 mg sodium, 35 g carbs (2 g fiber, 7 g sugar), 34 g protein

"At only 360 calories, yet with a whopping 34 grams of protein, this sandwich should prove to be a satisfying option on the go," says Gans.

160 calories, 5 g fat (2.5 g saturated fat), 500 mg sodium, 16 g carbs (1 g fiber, 1 g sugar), 12 g protein

"I appreciate that Taco Bell was one of the first fast-food restaurants to post ingredient and nutrition information online. The nutrition calculator is really helpful when finding options that fit your weight loss goals," says Pankonin. "A personal favorite is the chicken soft taco as each taco contains 160 calories and 12 grams of protein. And several menu items can be customized as Fresco-style, which can replace cream sauces with tomatoes."

160 calories, 3 g fat (0.5 g saturated fat) ,125 mg sodium, 28 g carbs (4 g fiber, 0 g sugar), 5 g protein

"Oatmeal is always a great option when trying to lose weight. The high fiber content (4 grams) helps to fill you up and keep you full for longer. The oatmeal at Starbucks comes with packets of nuts and dried fruit (ditch the brown sugar)," says Valdez. "I will usually throw the nuts for added omega-3's and about half of the dried fruit on top to give some sweetness. 160 calories may seem low along with the 4 grams of protein. However, when you add the Siggi's yogurt, you add an additional 110 calories and 15 grams of protein. A much fuller breakfast to fight off cravings before lunchtime."

Related:12 Side Effects of Eating Oatmeal, Say Dietitians

350 calories, 8 g fat (1.5 g saturated fat) ,1300 mg sodium, 40 g carbs (4 g fiber, 6 g sugar), 31 g protein

"Subway 6" Turkey, Double Meat, No Cheese, Light Mayo, ALL veggies. This is my personal "go-to" for traveling because I know exactly what's in it, high protein, moderate carbs, and lower fatand FULL of vegetables," says Gorski.

410 calories, 14 g fat (6 g saturated fat) , 590 mg sodium, 52 g carbs (7 g fiber, 4 g sugar), 12 g protein

"This breakfast sandwich is packed with healthy fats, fiber, and proteinkey nutrients to keep you satiated till lunchtime," says Gans.

420 calories, 9 g fat (2.5 g saturated fat), 1585 mg sodium, 51 g carbs (15 g fiber, 10 g sugar), 34 g protein

"One way to save calories when ordering is to forgo the tortilla/rice and go for a salad bowl. Loading up Chipotle's salad bowl with fajita veggies (20 calories), beans (130 calories), pico de gallo (25 calories), and a lean protein, like steak which is only 150 calories, will make for a satisfying meal full of vitamins and minerals," says Valdez. "All of these options keep the meal relatively low-cal (this meal is only 420 calories and 9 g of fat), without making you feel deprived, or leaving you feeling hungry after you finished eating. Pro-tip: get guacamole on the side. Yes, avocado is a healthy fat, but you CAN have too much of a good thing. This way you can portion out exactly how much you want. And if you're watching sodium intake, you may want to go easy on the salsas. While it's still a better alternative to most dressings, pico de gallo contains about 565 milligrams of sodium (about 24% the daily value)."

290 calories, 14 g fat (6 g saturated fat, .5 trans fat), 610 mg sodium, 26 g carbs (1 g fiber, 6 g sugar), 15 g protein

"Burgers like this one can be a decent choice for those on a weight loss journey. This cheeseburger has 290 calories and 15 grams of protein," says Pankonin. "Pair this with a side of apple slices and it can make for a very satisfying meal compared to eating a prepared salad off the menu. This is fewer calories compared to the parmesan Caesar salad which has almost 500 calories with the dressing."

320 calories, 6 g fat (1 g saturated fat), 680 mg sodium, 41 g carbs (4 g fiber, 9 g sugar), 28 g protein

"If you're going to go with a chicken sandwich, this is your best bet. High protein and low in calories make it a great choice," says Gorski.

270 calories, 4.5 g fat (1.5 g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein

"When in doubt, go grilled! Items that have been fried generally have a higher overall calorie and fat content than those that have been grilled. Not to mention the fats in fried foods are largely saturated and/or trans fats which have been known to contribute to high cholesterol, atherosclerosis, and heart disease. Choosing menu items that have been grilled vs. fried will not only help in your weight loss pursuits but also help to keep you heart-healthy," says Valdez. "This sandwich is made with grilled chicken and a double serving of veggies on a 6" whole grain sub. Its contents aren't simply great low-fat options with only 4.5 grams fat and 1.5 grams saturated fat (about 0.9% the daily value for saturated fat), they're packed with nutrients. And because it's only 6 inches, you don't have to worry that you might over-do it. Counting carbs? Ask for this sandwich on one of their flatbreads."

400 calories, 20 g fat (9 g saturated fat), 920 mg sodium, 33 g carbs (2 g fiber, 7 g sugar), 22 g protein

"Yes, the McDouble. You may have been thinking of a chicken sandwich, but the McDouble actually has the same amount of calories (400) as the McChicken, but 8 more grams of protein, and less fat! Pair it with some fresh fruit and water and it's actually not that bad of a meal!" says Gorski.

Related:We Tried Every Burger at McDonald's, and This Was the Best

430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein

"If you are looking for a plant-forward option that will be satisfying Taco Bell's Power Bowl might be a very good choice," says Gans. "Their bowl is packed with fiber, providing 10 grams, for only 430 calories. To make it 100% plant-based, pass on the cheese to save another 60 calories."

430 calories, 23 g fat (3 g saturated fat), 720 mg sodium, 29 g carbs (6 g fiber, 7 g sugar), 31 g protein

"This meal provides 31 grams of protein and a friendly 430 calories. It comes with 6 grams of fiber," says Carli. "Make it 10 by adding a side of fresh fruit for added vitamins and minerals and to satisfy a sweet tooth." Speaking of sides, what about reminiscing on these 15 Discontinued Fast-Food Sides We Want Back.

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19 Healthiest Fast-Food Meals for Weight Loss, According to RDs - Eat This, Not That

Lockdown love handles, Thanksgiving tummies and Christmas pie thighs these are just a few of the things you may hope to leave behind in 2021.

But tacking on a few workouts a week isnt going to get you your weight-loss wishes.

A recent study found that people who followed a rigorous hour-long workout on a daily basis lost substantially more weight than those who only got their heart rates up a few times a week.

Thats partly because people who exercise tend to eat more to make up for their exertions, but only up to a point meaning those who only worked out a couple times a week canceled out any caloric losses, while those who exercised daily didnt.

Even more interesting, the intense workout regimens appeared to boost levels of the appetite-suppressing hormone leptin in the body, something occasional exercise did not do.

Logging an average of 300 minutes of exercise weekly or working out 40 to 60 minutes, six days a week and burning about 3,000 calories total, was the fat-burning sweet spot in the study, authored by Kyle Flack, Ph.D., an assistant professor of nutrition at the University of Kentucky.

And while any exercise is better than no exercise, those looking to move the dial on the scale will need to put in the time roughly 60 minutes every day.

Unfortunately, that level of commitment is enough to make most would-be workout warriors want to quit mid-battle of the bulge.

So, how to stay motivated when the task appears so daunting?

The key is to not make fitness a game of how miserable you can make yourself, celebrity fitness trainer John Basedow told The Post. You have to make exercise something thats enjoyable, something that fits into your lifestyle and something that you look forward to doing.

Experts such as him say that the new routine, and all the endurance that comes with it, has to happen gradually. In other words, you cant expect to instantaneously go from zero to beast mode.

Here, gym gurus offer the best at-home hour-long workouts that will help you build your strength and commitment in the new year.

Basedow, the muscle-bound mastermind behind exercise empire Fitness Made Simple, says a healthy blend of cardio and weightlifting is the chefs kiss for melting off those extra chunks without igniting the flames of workout burn-out.

Theres nothing better than doing a combination of weight training and cardio for weight loss, the Long Island native told The Post. You can do 30 minutes of any cardio that gets you moving, gets your heart rate up and gets you into that fat-burning mode.

After spending a few minutes warming up with simple stretches and yoga moves, you might get your heart pumping by running on the elliptical machine, taking a high-powered walk on the treadmill or in the park or engaging in a a safe game of racquetball with friends.

Then its onto the weights: Combine your cardio with another 30 minutes of strength training your bodys different muscle groups with a pair of adjustable dumbbells, and youre going to get amazing results, he said.

He suggests three sets of 10 to 12 reps each of chest incline presses and dumbbell back rows, bicep curls and tricep extensions and walking dumbbell lunges (see breakout below) and squats. Finish with crunches (eventually working up to three sets of 50 reps), then upper and lower body stretches to cool down.

Walking lunges with dumbbells

This strength-training exercise works the butt, thighs, quads, hamstrings, core and biceps.

How many: Three sets of 10 to 12 reps with weights

How to:

Pole and aerial fitness trainer Abigail Williams-Joseph stresses the importance of building muscle and core strengthening. Simply focusing on calorie loss misses the big picture, she said.

Burning 3,000 calories and getting to the gym every single day in order to lose a certain amount of weight per week is not our main focus, Williams-Joseph told The Post. Were building people up to be physically strong, and to increase their mobility and flexibility.

Williams-Joseph says at-home cellulite soldiers can combat the fat with a solid body-weight training routine.

Stefano Giovannini

Stefano Giovannini

No matter your New Year goals, these top healthy snacks...

She suggests a 10- to 15-minute workout that incorporates full body stretches; head, wrist, arm and ankle circles; jumping jacks; and chest-cross arm swings.

Then its on to a series of body-weight exercises pushups, shoulder shrugs, pullups, lateral leg raises, squats, lunges and knee tuck crunches (see breakout below). For each exercise, do three sets of 20 reps, with a 30-second rest between sets.

Finish with a brief cool down, 30 seconds on each side, that includes arm-cross shoulder stretches, overhead tricep stretches and glute stretches.

Knee tuck crunches

This ab-buster strengthens the core, makes your hips and back more flexible and increases mobilityand flexibility.

How to:

Armed with more than three decades of exercise expertise, certified group fitness trainer Cheryl Kellys high-octane classes are kryptonite to calories.

Like Basedow, she recommends a mix of cardio and weight training each day, coupled with a warmup and cool-down period.

The key to success, she stressed, is variety.

Change up your cardio and weight-training routine every day, Kelly told The Post. Mix it up as often as possible.

When working out on your own at home, the New Jersey instructor suggests 25 to 30 minutes of fun, fast-paced cardio such as kickboxing (try the breakout move below), step aerobics or a high-speed walk or run on the treadmill.

Complete the routine with some weight-training moves. For those who dont have weights or kettlebells, Kelly says doing lunges and bicep curls with household items such as heavy cans of food, full water jugs or detergent containers will get the job done.

For this 20-minute muscle-building segment, try four sets of 15 reps, with a 10-second rest between sets, of the following moves: alternating bicep curls, seated dumbbell extensions, lateral arm raises, hop squats, back rows, pushups and tricep dips.

Jab, cross, hook, upper cut combo

This heart-rate lifter is great for cardiovascular health, while burning calories and building muscle strength and balance.

How many:Repeat combo 50 times

How to:

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You have to exercise an hour to lose weight here's how to make the most of it - New York Post