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.

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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.

Go here to read the rest:
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

The Telegraph

It was 2.30 in the morning, maybe even closer to 3. All was quiet in the flight deck, just the odd ripple of turbulence occasionally bumping the aircraft. Peering 38,000ft down below us, the moonless sky gave little away of northern Canada. A black abyss of nothing; no roads, no towns, no people. We were truly in the middle of nowhere. Wed been hoping for the Northern Lights to keep us entertained as we sped through the darkness, but they never seem to play ball when you want them to. Flying through the night from the west coast of the USA can feel like a long slog. Nothing to see, few people to talk to and, normally, very little to do. Until the phone rang. Captain, a passenger has collapsed and is unresponsive, the cabin crew member informed us. Weve got them on oxygen and have just made an announcement for a health care professional. A phone call like that gets your attention. Getting ill is never a good thing but doing so seven miles above the snowy wilderness of the Arctic Circle is less than ideal. At any point during a flight, a switched-on pilot will always know where, and how far away, the nearest diversion airport is. At 70 North, Iqaluit was relatively close, just an hour away. However, a snowstorm had reduced the visibility to levels which would make landing impossible. It would take just under three hours to reach Goose Bay, where the weather was better, a long time for a seriously ill passenger. During a medical emergency, timing and expert knowledge are critical. Accurate communication is key to making the best decision not only for the sick individual but also for the rest of the passengers on board. Divert the aircraft too soon and it could result in thousands of pounds of unnecessary costs and scores of missed connections. Divert too late and the passenger may not survive. Its a tricky tightrope to walk. Luckily, in these situations, we have an ace up our sleeve. Understood, replied the captain, well call Medlink A mere 4,500km away, just outside Phoenix, Arizona, is Banner University Medical Center. At the centre of the emergency room, a level 1 trauma centre, sits MedAires MedLink Global Response Center. Providing support in more than 140 different languages, MedLink gives aircrew ready access to Emergency Department doctors who are able to assess the passenger and make recommendations to manage the situation. Getting in touch with MedLink is almost as easy as using a mobile phone. With the use of satellite communications in the flight deck, we are able to speak to the doctors in Phoenix from almost anywhere around the world. Only the Polar regions above and below 75 latitude fall out of signal range. Advanced systems on aircraft such as the 787 Dreamliner then allow us to connect the call to interphones in the cabin, allowing cabin crew to speak to the doctors without the need to run back and forth to the flight deck. Not only does this speed up communication, but it also reduces the amount of time the flight deck door is open. From their high-tech hub, not only are MedLink staff able to see where exactly in the world the flight is, but they also know what medical equipment is available on that particular aircraft. The doctor is then able to use this information to make their recommendation of treatment to the crew. All commercial airliners have a basic first aid kit, but most also carry a more advanced medical kit, containing equipment such as Nitrolingual spray, Ventolin inhalers and Epipens. It also contains a selection of drugs which can be administered only by a health care professional; a doctor, nurse or paramedic. If a passenger has suffered a heart attack or is suffering from high blood pressure, there are drugs to help. In the majority of cases, the patient responds well to the prescribed treatment and the flight continues on its way, as was the case in our situation. However, if the passengers condition deteriorates, the doctor may recommend that we consider diverting the aircraft to allow them to receive better care on the ground. Read more: What happens when someone dies on a plane? Using their knowledge of the aircrafts global position and specialist medical facilities available nearby, Medlink staff are able to suggest preferred diversion airfields, specific to the patients needs. Nevertheless, the decision to divert ultimately lies with the Captain. They have a responsibility, not only to the sick individual, but for the overall safety of the other passengers and crew on board. Just because Medlink has suggested a particular airfield would be ideal for the ill passenger does not necessarily mean that it is ideal for the flight. Diverting an aircraft is not a simple action, a number of factors must be considered before making such a decision. Is the weather suitable? Is the runway long enough for the current aircraft weight? Will we even be able to take off again? Like with many decisions in life, theres not always a simple answer. Depending on the problem and all the variables that come with it, there may be a number of viable options to take. A pilots job is more than just landing the aircraft in gusty winds or in zero visibility. We are decision-makers, each small choice potentially affecting hundreds of lives. What we decide to do, in the small hours of the morning in the middle of nowhere, is the reason why we are there.

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Get After Your Weight-Loss Goals With This 45-Minute, Full-Body HIIT Workout - Yahoo Lifestyle UK

New Year Resolutions may not work because of your lack of planning

We are in the fourth day of 2021 and if you already feel behind on your New Year Resolution, then you're not alone. There are several reasons why taking up resolutions doesn't work, and largely, it may not even be your fault. In one of her latest IGTVs, nutritionist Pooja Makhija specifically talks about fitness resolutions, and why they are fated to fail. In the video, she talks about how the plan to make the resolution to get fitter and healthier begin somewhere around November or December. These resolutions may begin to fade as we reach June or July, and sometimes even earlier in February or March.

This cycle tends to continue over and over. What is it about New Year Resolutions, especially pertaining to health and fitness, that they are destined to fail? Well, it could be because of your lack of understand of your body, and even yourself, says the Mumbai-based nutritionist.

Makhija lists three most common reasons why our New Year intentions really don't live up to our expectations. Here are they:

Your body needs to time to adapt to changes. If you have been living a sedentary lifestyle the previous year, and have majorly been inactive, then taking up exercising regularly or vigorously the next year is bound to be challenging. "Your body doesn't listen to calendars. It listens to repetitions," says Makhija. Give your body the time to adjust into good eating habits, you cannot plunge into it directly without knowing how to swim.

Also read:3 Myths About Weight Loss And Fitness That You Must Stop Believing This Year

You may be just 10 days into your new eating and exercising routine and you may expect changes in your weight, body, skin and hair. And if the same doesn't happen, you may instantly believe that your health plan is simply not working for you. Know that it takes time for the healthy lifestyle to reflect on your body physically. "Give yourself the leverage to have a few falls. Literally and figuratively, pick yourself up," says Makhija.

Give your body the time to adapt to the new diet and fitness regimePhoto Credit: iStock

Also read:Expert Shares Most Popular Fitness Trends Of 2020

The lifestyle regime that you choose to follow for the new year should not be massively different from the one you were following earlier. Here are some points to consider:

Also read:Potato Fries As A Pre-Workout Snack? Here's Why A Fitness Trainer Recommends It

Failing to plan on the basis of these points could contribute to why you fail to follow your fitness resolutions year after year. "Choose a fitness plan that goes with your lifestyle. Do not change your life because of getting fitter. Instead, make fitness a holistic part of your lifestyle," says Makhija.

(Pooja Makhija is a nutritionist, dietitian and author)

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

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Weight Loss: Nutritionist Lists Top 3 Reasons Why Your Fitness Resolutions Are Fated To Fail - NDTV

While weight management has proved more difficultthroughout the coronavirus pandemic, there have been health-conscious fanatics who have been able to avoid the "Quarantine 15."

Here are some of the biggest weight loss transformations that made headlinesin 2020.

Man loses nearly 200 pounds so he can ride roller coaster opening day

Six-foot-9 Jared Ream from Ohio lost 190 pounds in less than a year, all so he could board a new thrill ride. After being unable to get on his favorite roller coaster at Kings Island due to his size, Ream realized he had to make a lifestyle change if he wanted to continue partakingin his roller coaster hobby. He then got motivated to lose weight in August 2019 when the theme park announced it was opening up a new coaster.

Jared Ream weighed 430 at his heaviest, and knew he had to make a change if he wanted to continue his passion of riding roller coasters. (Jared Ream)

At his heaviest, Ream was about 430 pounds.

NEW JERSEY WOMAN DITCHES UNHEALTHY LIFESTYLE, DROPS 150 POUNDS AFTER DOC'S DIAGNOSIS

Woman drops 165 pounds without giving up favorite foods

Catherine McNulty, at 56, lost 165 pounds when she switched up her diet. The U.K resident said she decided to lose weight in 2018 after she got winded going up the stairs at a pub. She weighed around 294 pounds at the time, and was eating carb-heavy meals regularly. McNulty credits a new diet of less calorie- and carb-dense foods while still enjoying her favorite foods, like pizza, in moderation with helping her reach her slim down to 124 pounds.

Catherine McNulty lost 165 poundswithout cutting out favorite foods like pizza and pie.(SWNS)

OBESITY TIED TO MORE SEVERE CORONAVIRUS ILLNESS, DOCTORS SAY

Man's220-pound weight loss journey starts with anunseasoned vegetable

Dylan Wall from Tennessee turned his life around and lost 220 pounds after he failed to keep up with his new classmates during a college tour. He officially began his weight loss journey by trading fast food and sandwiches for unseasoned potatoes to break his "flavor addiction." The switch allowed him to transition to other healthy foods that gave him energy to work out regularly, and he eventually dropped from425 pound to around 205.

Dylan Wall weighed 425 pounds when he graduated high school in 2017.(SWNS)

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Mom sheds nearly 200 pounds after breaking roller coaster seat

Danielle Wright, 27,was inspired to lose weight after she reportedly broke a roller coaster at the Alton Towers theme park in Staffordshire, England. The experience immediately prompted her to change her diet for the better, which meant trading junk food for salads and other low-calorie meals. She also began intense cardio-focused workout classes, andmanaged to shed nearly 200 pounds over the past few years, reaching her goal weight of 140.

Danielle Wright was motivated into losing nearly 200 pounds after she broke a roller coaster seat.(SWNS)

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Woman ditches unhealthy lifestyle, drops 150 pounds after doc's diagnosis

Around five years ago, Daniella Hoshia, a 26-year-old accountant from Hoboken, decided to make a New Years resolution and stick to it after a doctor told her she was pre-diabetic, and also at risk for high cholesterol.Finally feeling that "enough was enough," Hoshia changed up her diet and took up running, eventually losing 150 pounds .Now weighing around 135, Hoshia says shes stronger and more outgoing than ever and she claims shes no longer the "super insecure" person she used to be.

Daniella Hoshia says she lost 150 pounds after her doctor warned of potential health implications. (SWNS)

Man sheds nearly 300 pounds, credits massive weight loss with helping him beat coronavirus

The "Greatest Loser" of 2020 went to Phil Kayes of Northern Ireland, according to Slimming World a U.K.-based weight loss organization. Kayes, 47, lost an astounding 294 pounds, shedding the majority of the weight over 3 years. Kayes began prioritizing his health after his mother was diagnosed with terminal cancer, and thanks to his mindful diet and activities like cycling his once 520.5-pound frame now weighs only around 226 pounds.

Kayes then realized he had to do something about his weight when his mother was diagnosed with terminal cancer.(SWNS)

More recently, Kayes has found love and survived the coronavirus, which has caused medical complications among obese patients, according to the CDC.

See more here:
The biggest weight loss transformations of 2020 - Fox News

A new year often brings desires to take on healthier habits and perhaps increase your fitness or lose a little weight. While Im a firm believer that a new year does not require a new you (at least, physically) introducing new habits that improve your quality of life is a positive move at any time of the year.

What the CSIRO wants to focus on in 2021, however, is the mindset we take into our new health and fitness goals.

The research agency has released a newly-developed tool the Start Strong Diet Quiz and its designed to assess participants values and readiness for change.

This new quiz looks at what it is that motivates people to adopt new health habits, including if they are more motivated to change their diet, increase their exercise or monitor their measurements, the CSIRO has shared in a statement on the launch.

In a nutshell, by asking questions about why you want to lose weight or start exercising, the CSIRO can then offer you personalised tips that are intended to help you stay motivated and committed to your health and diet goals for longer.

More than that, however, taking the quiz also gives you an opportunity to stop and consider precisely why you want to get that 2021 rig. Are your sources of motivation positive? Or are they worth some deeper thought?

CSIRO behavioural scientist, Dr Emily Brindal shared in a statement that this tailor-made approach to weight loss is a particularly effective way to keep commitment levels high. Specifically, she pointed to the practice of tying new health habits to the things you care deeply about and enjoy like quality time with family or entertainment (pop Netflix on in the background!) as an effective hack for sticking to your goals.

New year, new me resolutions can often be spur-of-the-moment, and we all know that, despite best intentions, motivation levels often drop as challenges present, Dr Brindal said.

The Start Strong Diet Quiz has been developed to help Australians take stock of their mindset, and provide prompts to boost their motivation for diet and exercise, ensuring they can enter their weight loss program with the key information they need when losing weight and improving their health in 2021.

Check out the quiz here, and take a moment to figure out whats driving your health and fitness goals this year.

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Is Your Attitude to Weight Loss Healthy? This CSIRO Quiz Reveals All - Lifehacker Australia

FORT WAYNE, Ind. (WANE) Starting a weight-loss journey can be a daunting task, a steep climb where it is hard to see the end-result from where one is standing.

For those that have set a new years resolution of losing weight or improving their fitness level, that task is even more complicated by the ongoing pandemic.

Gyms, usually an outlet for people to work towards that resolution, are considered high-risk areas for spreading COVID-19.

There are ways to reduce that risk, however.

Scott Charland, manager of human performance at Parkview Sports Medicine, recommends wearing a mask if you go to a gym. Masks are not required under Gov. Eric Holcombs mask mandate as long as you are able to socially distance. When wearing a mask at the gym, Charland recommends wearing one made from cotton material.

Wearing a mask while working out may not be the most comfortable for some people, especially if they in the early stages of a weight-loss journey. Charland understands there is an adjustment period and urges patience.

Just like any exercise program that youre going to be starting around the new year, start slow, work your way into it, Charland said. Its a marathon, not a sprint. So take your time and let your body get acclimated to wearing that mask.

There are alternatives for those that are not comfortable with going to a gym at this time. A simple web search can yield several results for workouts that can be completed from home.

When working out from home, Charland recommends mixing in cardiovascular, strength and flexibility activities. Cardiovascular any activity that pushes ones heart rate activities could include going on a walk or doing stair steps. Strength activities may include push-ups, sit-ups or air squats.

Group workouts that are hosted in gyms have also gone virtual. This is an option for people who need a trainer or coach to keep them accountable when exercising.

Regardless of ones comfort level, anything is better than nothing. Charland points out that the health benefits of exercising do not come overnight. Even in the middle of a global pandemic, there are small ways for people to improve their physical fitness and work towards that new years resolution of losing weight.

Youre really investing in your health when you participate in an exercise program.

See the article here:
Resolved to lose weight? Heres how to succeed during a pandemic - WANE

My name is Aillia Milsun (@aillia.sophia), and I'm 28 years old. I live in Winston-Salem, North Carolina, and I'm a registered nurse at Forsyth Medical Center. Focusing on portion control and hiring a personal trainer helped me lose 150 pounds and discover my best self.

I was overweight for most of my life. In sixth grade, I was 227 pounds (more than what I currently weigh at 28). I lived a sedentary life as a child, eating mainly junk food, rice, and noodles. I was picked on in school, and by family as well. Because of bullying, most of my life I tried to stay in the shadows to avoid being teased. At 21, I weighed 340 pounds.

I was tired and out of breath all the time. I was also placed on blood pressure medications at 19. I was too embarrassed to even tell my family. I also had really bad knee problems and foot pain from my body having to support my weight for so long. My mom is a type 2 diabetic, so I was worried that my lifestyle would eventually lead to me having the disease. I saw the toll it took on her, and I knew at my weight I was putting myself at risk for health issues.

I had been living healthier for a while and eventually met the love of my life. In 2016, he tragically passed away unexpectedly. It was the hardest experience I have ever endured. It was so difficult to cope, and with the stress of starting nursing school combined with grief, my weight went back up to 280 pounds by 2017.

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I was eating anything and everything because I didn't care about life anymore. I was going through a really dark period and was not happy with my life or who I had become. I realized, even though I couldn't control death, my weight and how I feel about myself were things I could control. I had lost the weight before and I knew I could do it again.

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I knew I needed to find a way to still enjoy the foods I like but while paying attention to portions. When choosing a diet plan, you have to do what's realistic for you. I know keto is a big deal right now, but it was an unrealistic diet for me. I'm Asian and I enjoy rice and noodles. I couldn't say no to carbs, but I couldn't eat them in large portions like I used to. No more binge eating.

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I realized it wasn't necessarily what I was eating, but how much I was eating in combination with a non-active lifestyle. Learning to measure out and control my portions was definitely difficult and hard to learn. I am also a night-shift nurse, but I have figured out an eating schedule that works for me.

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At my heaviest, even the most basic activities like walking were exhausting. I remember in my high-school gym class, I couldn't even finish the mile! When I first started working out at 340 pounds, I admit it was only because I was forced to take a fitness class for a school requirement in college.

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I began to explore different machines and increase my time and intensity. As the pounds started to come off, I got more motivation. In 2018, when I decided to gain control of my life again, I wasn't at my optimal fitness level, but I jumped right back in and learned to rebuild my strength.

I also got a trainer, who is amazing! Currently I work out, on average, five days a week and see my trainer about two to three times a week. The gym has been very therapeutic for me and, aside from weight loss, has been a stress reducer and has helped with my anxiety.

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This has been an up-and-down battle for seven years. Recently (since 2018), I have lost about 90 pounds. I'm still a work in progress but I'm enjoying the journey.

I want women to know if you're not happy with your current situation, it's never too late. There is always a chance for change for those who are willing to put in the effort. It's okay for the journey to be imperfect too. Life happens, but we have to get up and keep pushing.

I had a friend say if she gained the weight back like I had, she would've just stopped. I told her the second time around was actually easier because I already knew I could do it. I lost weight once before, and I could do it again. This time, I'm loving myself throughout the process. Weight loss is only half the processthe other half is learning to love yourself and your body throughout the journey.

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'I Used Portion Control And Worked Out With A Trainer To Lose 150 Pounds' - Women's Health