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

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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.

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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:

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

Dear Rachel,

I have had the unfortunate experience of losing weight and then gaining it all back, so I'd love to know if it's better to lose weight fast or slowly to avoid regain. I thought it would be doable to lose weight quite slowly (like two pounds a month) and keep that up, but I have found that it is quite hard to keep up motivation. I have also read that it's more effective to do a more drastic calorie deficit and lose more weight more quickly, but I wanted to know if the experts have more to say on that.

Torn

Dear Torn,

As with most questions on health and fitness, the answer is: it depends. We are all unique and what works for one person won't necessarily work for another.

Generally, fat loss experts tend to champion slow weight loss because it's a lot more sustainable, but as you point out, there can be something really motivating about seeing quick results.

While in an ideal world, your motivation would be intrinsic (eg. performance or health-related) rather than extrinsic (based on aesthetic change), we all know how encouraging it is when you physically see a change in your appearance.

Oh, and while we're on the subject, it's much better to take photos to assess your progress rather than going solely by scale weight, because that can fluctuate massively from day to day and the changes don't necessarily reflect fat loss or gain.

To lose weight, you need to be in an energy deficit ie. consuming less energy than you're expending. Energy is measured in calories (technically kilocalories).

Any diet or eating plan keto, intermittent fasting, carnivore that puts you in a calorie deficit should result in weight loss, but if you can't keep it up, go back to your old eating habits, and regain the weight, that diet did not "work."

A post shared by Alix Turoff MS, RD, CPT (@alixturoff_rd)

People who've lost and regained weight often look back at previous diets through rose-tinted glasses and think they worked, until they quit. But if you're quitting, not just living a lifestyle you enjoy, the diet will never be successful.

When I lost a lot of weight about two years ago, I took my time with it and didn't do anything drastic (after trying many fad diets in the past). I'm pleased to say that now, although there have been minor fluctuations, I've stayed around the same weight and dress size.

Regaining weight you've previously lost can be really demoralizing, but, as I mentioned in a previous column on the matter, you shouldn't beat yourself up. You simply learn from the experience.

To avoid regain, making small tweaks with your diet and eating in a small deficit is generally advisable, and that's what worked for me.

"From a motivation perspective, it could be really exciting to make substantial changes to your eating and watch the scale drop quickly. It might even motivate you to keep going for a few weeks," registered dietitian Alix Turoff told Insider. "But when your plan is very rigid, this motivation typically lasts only a few weeks before you're burnt out and wanting to quit."

Alix Turoff is a registered dietitian. Alix Turoff

Slow dietary tweaks, combined with work to change your mindset, should lead to lasting results.

"When you focus on changing the behaviors that led to gaining (or regaining) the weight in the first place, you'll see the weight come off slower (for the most part) but if you're truly changing your habits and behaviors, you don't have to worry about the inevitable weight gain that comes from doing something drastic that you can only keep up for a short period of time," Turoff said.

Losing weight in a small calorie deficit also means you'll hold on to more muscle while losing fat, which means you actually change your body composition when people say they want to lose weight, what they usually mean is they want to lose fat.

Equally, research suggests that maintaining strength while aging could lead to a three times lower risk of developing a physical impairments.

Despite the above, for some people in certain situations, there can be a case for losing weight quickly with a larger calorie deficit, although only for a brief period.

"If we're talking about someone seriously obese, not someone who has 10-30 pounds to lose, there's a considerable amount of research suggesting that more rapid weight loss in the initial stages, the first one to three months, can be very beneficial, both physically because obviously you can help remove a lot of extra stress on the joints, but more importantly, mentally and emotionally," personal trainer and fat loss coach Jordan Syatt told Insider.

He continued: "More often than not, people who are severely overweight do not believe in their ability to succeed at all. They just don't think it's possible. So for them to lose weight relatively quickly at the beginning is often a way to show them it is possible."

Jordan Syatt is a personal trainer and fat loss coach. Jordan Syatt

Indeed, a study by the University of Florida suggests that the more weight you lose in the first few weeks of a diet, the more you'll lose in the long-run, and the more successful you will be keeping it off.

However, Syatt stresses that if you do start with a large calorie deficit, it's then crucial to transfer into a more sustainable weight loss approach of around 2-6 pounds a month.

Equally, the leaner you get, the slower your progress will need to be in order to be both sustainable and enjoyable.

"If you're relatively lean and you're losing weight too quickly, you're putting yourself at a greater risk of losing muscle mass and developing disordered relationships with food. So the leaner you are the slower it should be," Syatt said, adding that around 2-4 pounds a month is optimal, but this will vary month to month and person to person.

You say you find it hard to stay motivated losing weight at a rate of around two pounds a month, but this actually sounds great two pounds a month should mean you're enjoying your lifestyle, not restricting yourself too severely, and are still losing weight.

The thing about motivation is that people always wait for it to strike before they take action. But the reality is, as I discussed in the very first Working It Out column, the action has to come first, and the motivation will follow.

A post shared by Rachel Hosie (@rachel_hosie)

For weight loss to be sustainable, ultimately it does need to be slow (even if there's an initial rapid burst for those with lots of weight to lose). And when weight loss is slow, the aesthetic changes you desire will also be slow.

So again, it's really helpful to set yourself some performance-based goals, such as achieving a pull-up, running 5K in under 30 minutes, or drinking eight glasses of water a day.

"When you're focusing on what your body can do, rather than trying to lose weight, often it's easier to stay motivated because you can see progress day after day and week after week," Syatt said.

Wishing you well,

Rachel

As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel atworkingitout@insider.comorfill out this anonymous form. All questions will be published anonymously.

Original post:
Is it better to lose weight fast or slowly if you want to stay motivated and avoid regain? - Insider - INSIDER

A juice cleanse is a type of a dieting regimen that focuses solely on the intake of juices made from vegetables and fruits, and nothing else. The goal is to detoxify the organism, as well as to promote weight loss. While there are many disputes about whether juice cleansing diets are healthy and effective, some things simply stand for a fact. Here are some aspects that focus on whether the juice cleanses are effective for weight loss.

Juice cleansing, also referred to as juice fasting is a type of a diet where the person taking it consumes only vegetable and fruit juices, and not any traditional, solid foods. As the name suggests, cleanses are used to detoxify the body of any built-up toxins that may have accumulated over time.

The reason this works is that vegetables and fruits have a high percentage of dietary fiber that can clear out the toxins. In addition to detoxing, juice cleanses are often used for promoting weight loss which is perfect to achieve because there are obvious restrictions in calorie intake, and there are some additional mechanisms by which weight loss is promoted, which will be discussed down the line.

A juice cleanse includes the intake of only juices made from vegetables and fruits. It strictly excludes traditional, solid food intake, as the main goal is to detoxify the body from the toxins that may have built up as the result of an unhealthy diet and lifestyle. This means no alcohol, dairy, refined sugar in any form.

Animal products are also restricted, as well as caffeine and all sorts of processed foods including both canned, and bagged foods because they are full of artificial coloring and flavoring, as well as preservatives. An average amount of juice that a person should drink daily is 5-6 bottles. Aside from juices, the intake of water is also allowed.

The health benefits from a specific juice cleanse diet will depend on the vegetables and fruits that are used to make them since they all have specific benefits. The most commonly used ingredient in the top cleanses are kale, spinach, carrots, apples, and oranges. Spinach and kale are full of antioxidants that prevent tissue damage and have inflammatory properties. Spinach is also full of vitamins that help our body function properly.

Carrots are one of the rare ingredients that are packed with vitamin A that helps with eyesight regulation by being the precursor for retinol that plays a key role. Apples not only serve as a neutral base for juices but they also promote cardiovascular health too. All of the ingredients that are commonly used to make a juice cleanse are inherently healthy thus the juices themselves have all of their benefits combined.

In addition to many health benefits that inherently come from all the ingredients used in juice cleanses, there are additional benefits that are worth the mention. During a juice cleanse you will end up consuming fewer carbs. This is important because our body uses carbs as the main source of energy, and by not consuming additional carbs, its forced to use the reserves in the body, thus promoting additional weight loss.

Furthermore, in the process of using up the carbohydrate reserves in the body, sodium is also being consumed. This means that built up water in the body will also be flushed out because sodium ions attract water molecules. Restricted calorie consumption with carb reserves depletion combined with water flushing significantly promotes weight loss.

One of the most prominent benefits of a juice cleanse is that it offers a lot of dietary fiber. As you already may know, dietary fiber regulates digestion, and it also eliminates any toxins that might have built up in your body over time. In addition to this, a lesser-known fact about juice cleanses is that they kickstart your metabolism and make it faster even if its for the time being.

Some particular juice cleanses have especially been linked to significantly faster metabolism which in turn promoted weight loss. These juices are suspected to do a good job because of some specific ingredients like pepper. However, this needs to be taken with precaution, as rapid weight loss can be unhealthy and even be a stepping stone to some diseases.

After discussing all the health benefits that juice cleansing diets have, its becoming more clear that they are useful for promoting weight loss. The main reason is that they restrict unnecessary calorie intake, as well as the fact that they flush out water and sodium by using the carb reserves from the body.

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Juice Cleanse for Weight Loss: Are They Effective? - South Florida Caribbean News

My breakfast: I have my breakfast at 8:30 am sharp and prefer eating oats with almonds and fat-free curd/ vermicelli upma with veggies/poha or two idlis.

My lunch: For lunch, had at 1:30 pm, I mostly take 2 - 3 chapatis or little rice with moong dal and low carb vegetables (broccoli, beans, spinach etc.) or grilled boiled chicken/fish ( 100 gms)

My dinner: Just a bowl of moong or split moong dal at 9 pm. If I feel hungry later, I have a glass of skimmed milk.

Pre-workout meal: 1 hour before I take 2 digestive biscuits with tea without sugar, preferably red tea. An hour before heading to my workout, I have 2 digestive biscuits with tea (without sugar). Sometimes, I have red tea.

Post-workout meal: I have a cup of green tea.

I indulge in (What you eat on your cheat days): Nothing fancy, on rare occasions when I crave too much, I like to have chicken momos or homemade pooris or paranthas. I avoid eating outside food as much as possible.

Low-calorie recipes I swear by: My wife prepares delicious oats recipe- with nuts, curd and jaggery powder. I avoid gluten and sugar. Vermicelli is another favourite. I love eating it and this has helped me control my calorie intake. Most of my food was prepared in very less oil (usually mustard oil). I have to thank my wife for being so supportive and helpful.

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Lockdown weight loss: "I have a bowl of moong or split moong dal for dinner" - Times of India

Anushka Asthana talks to Dr Andrew Jenkinson, a consultant in bariatric (weight-loss) surgery. He discusses how his patients experiences of failed weight loss led him to spend years researching metabolism and weight reduction. Why is it that although most people consume food with too many calories, only some become obese?

Genes predispose you to obesity, he says, but your genetics need to be triggered by environmental change for you to become obese. In areas of the world where populations eat local, fresh ingredients, populations do not become obese. But if you change that food supply to processed food, some of that populations will become obese.

The United Arab Emirates is a good example of this, says Jenkinson, who holds clinics in Dubai. He notes that two generations ago the population ate a Bedouin diet. Now they have a far more processed diet and obesity rates have soared 50% of UAE women are obese.

Jenkinson believes that by decreasing sugar and refined carbohydrates, increasing our omega 3 and 6 levels, and decreasing our cortisol (stress hormone) levels rather than cutting calories, people can permanently reduce their weight.

Jenkinsons book Why We Eat (Too Much) is out now. whyweeattoomuch.co.uk

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Why do some people find it harder than others to lose weight? - The Guardian