Photo credit: Aarika Chesky

From Women's Health

My name is Aarika Chesky (@aarikas_journey), and I am 28 years old. I live in East Greenbush, New York, and I am an office assistant for the state. After having second thoughts about weight-loss surgery, I learned how to count macros for weight loss and stayed low-carb, losing over 70 pounds in 10 months.

Since I was a child, I can vividly remember my obsession with weight. Comparing who I was to each person around me was a daily occurrence. My mother and grandmother were always on some fad diet or weight-loss program, so the focus on the scale was a constant in my household.

As I got older, the weight continued to pile on. While I would try to lose weight, I just wasnt educated or motivated enough on how to do it successfully and sustainably. I had an unhealthy relationship with food, which eventually turned into a binge eating disorder.

I became (unexpectedly) pregnant my senior year of high school in 2010, and I gained more weight. After I gave birth to my daughter, I reentered the cycle yo-yo dieting. For years I tried to lose the weight, even losing 30 pounds in 2014, just to gain it all back (plus some) shortly after.

I thought I so desperately needed this tool to live a healthier life. I started doing all the pre-requirements for surgery: appointments, lab work, psych evaluation, sleep study, etc. But as I inched my way closer to becoming approved for surgery, an underlying fear kept surfacing. Ive seen first hand the complications of weight-loss surgery and the downsides some people experience with it.

In the end, after all the time and money spent, I decided that weight-loss surgery wasnt the path I wanted to take and walked away.

If Im being totally transparent, I was at a real low during that time. I was in the process of divorcing my husband, and as a result, my daughter and I had to move back home with family. I had hit my highest weight (278 pounds), had zero self-confidence, and my mental health was suffering.

Story continues

After attending my best friend's birthday party on November 30, 2019, I decided it was time to take back control of my life and my happiness. I had been living in heartbreak and darkness for too long.

Over the course of my life, I have tried calorie counting, Weight Watchers, the Grapefruit diet, keto, you name it. I was unsuccessful with most. While I saw immediate results with the keto diet, I found that it wasnt sustainable for me. I decided I would move forward with counting macros and eating low-carb (I stay below 100 grams of carbs per day). Ive also stayed mindful of my sugar and sodium intake and do my best to keep those numbers reasonable.

As long as I can fit food options like bread and ice cream into my daily macros, I dont feel any guilt from eating them. Finding balance has been key to my weight loss, given that I could never totally remove ice cream and bread from my life!

Lunch: Lately Ive been eating sandwiches for lunch, either bologna and cheese or tuna with a cheese stick on the side. Soup is also a great lunch option.

Snacks: Premier Protein shake, cashews and/or peanuts, or a cheese stick.

Dinner: Chicken breast (seasoned with Franks Red Hot seasoning mix) and a side veggie, like spinach, carrots, or corn.

Dessert: Dark chocolate.

I was obsessed with The Fitness Marshall (@thefitnessmarshall) on YouTube! I made a playlist of his videos and primarily used them as my main source of exercise.

After a couple months of home workouts, I decided I was ready to go to the gym. I had gone fewer than a handful of times before COVID-19 struck our country. But now, since gyms in my area have reopened, I find myself at my Planet Fitness three to four times a week for cardio and weights.

These three small changes have made a huge impact on my overall weight loss.

I bought a food scale and weighed all my food. This alone was a game changer. You really dont realize how much the serving size measurements on nutrition labels differ when being weighed in grams compared to measuring out cups or tablespoons. Using a scale definitely allows you to be more precise when tracking food.

I stopped drinking my macros. Ive never been a fan of coffee or hot tea. However, I love soda, sweet tea, and milkshakes. While I indulge in those drinks on special occasions, Ive limited their presence in my day-to-day life. I would much rather use my daily macros towards food than beverages. I strictly focus on my water intake and aim for 130 oz. or more per day.

I took progress pictures. Taking progress pictures was one of the *best* things I couldve done for myself! It can become so difficult to notice body changes when you look at yourself every day. Its not until you compare photos side by side that you begin to see yourself morph. After months of hard work, I looked in the mirror and felt defeated. I felt like I was getting nowhere. It wasnt until I compared my day-one photo with my day-90 photo that my eyes opened.

Losing weight has been incredibly refreshing. I feel like Aarika 2.0! Im healthier, happier, and more confident than ever. This journey has taken a ton of hard work and patience, but it was 100 percent worth it. Im able to be more active and keep up with my daughter. I was able to ride a rollercoaster over the summer without fear of fitting in the seat or fear of the safety harness not clicking shut. Im living my life with less anxiety, and its absolutely incredible.

For those who are just starting their journey, be patient and kind to yourself. I was in your shoes once. But Im telling you, if you dig deep, youll accomplish the goals you set for yourself. One of my favorite quotes is: You were given this life because youre strong enough to live it. So go live it, babes.

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'Buying A Food Scale Was My Weight-Loss Game ChangerAnd I've Lost 70+ Lbs. In 10 Months' - Yahoo Lifestyle

Global Weight Loss Management Market Report 2020 by Key Players, Types, Applications, Countries, Market Size, Forecast to 2026 (Based on 2020 COVID-19 Worldwide Spread)

Chicago, United States, 2020::The global Weight Loss Management Market is carefully researched in the report while largely concentrating on top players and their business tactics, geographical expansion, market segments, competitive landscape, manufacturing, and pricing and cost structures. Each section of the research study is specially prepared to explore key aspects of the global Weight Loss Management Market. For instance, the market dynamics section digs deep into the drivers, restraints, trends, and opportunities of the global Weight Loss Management Market. With qualitative and quantitative analysis, we help you with thorough and comprehensive research on the global Weight Loss Management Market. We have also focused on SWOT, PESTLE, and Porters Five Forces analyses of the global Weight Loss Management Market.

Leading players of the global Weight Loss Management Market are analyzed taking into account their market share, recent developments, new product launches, partnerships, mergers or acquisitions, and markets served. We also provide an exhaustive analysis of their product portfolios to explore the products and applications they concentrate on when operating in the global Weight Loss Management Market. Furthermore, the report offers two separate market forecasts one for the production side and another for the consumption side of the global Weight Loss Management Market. It also provides useful recommendations for new as well as established players of the global Weight Loss Management Market.

>>> Get Free Sample PDF (including COVID19 Impact Analysis, full TOC, Tables and Figures) of Weight Loss Management Market:

Weight Loss Management Market competition by top manufacturers/Key player Profiled:Herbalife Ltd., Atkins Nutritionals Inc., NutriSystem, Inc., Kellogg Company, Zydus Cadila Healthcare Ltd., Arena Pharmaceuticals, Health Biotech Ltd., Avestia Pharma, Medtronic Inc., Ethicon Inc., Olympus Corporation, Johnson Health Technology Co., Ltd, Cybex International, Brunswick Corporation, Weight Watchers International, Inc., The Golds Gym International, VLCC Healthcare Ltd, Duke Diet & Fitness Centre, Equinox, Inc., Slimming World, 24 hours Fitness, Fitness First Group, Town Sports International Holdings, Inc.,

Segmentation by Product:

ServicesDietDrugs and SupplementsEquipment

Segmentation by Application:

HospitalWeight Watchers

For Customised Template PDF Report:https://www.reporthive.com/request_customization/2543082

Obesity has become a global health concern that affects the well-being of people and results in several diseases and disorders such as, cardiovascular diseases, high blood pressure, arthritis and malignancies (e.g., prostate, breast, pancreatic and colon cancer). In the context of China-US trade war and COVID-19 epidemic, it will have a big influence on this market. Weight Loss Management Report by Material, Application, and Geography Global Forecast to 2023 is a professional and comprehensive research report on the worlds major regional market conditions, focusing on the main regions (North America, Europe and Asia-Pacific) and the main countries (United States, Germany, United Kingdom, Japan, South Korea and China).

In this report, the global Weight Loss Management market is valued at USD XX million in 2020 and is projected to reach USD XX million by the end of 2024, growing at a CAGR of XX% during the period 2020 to 2024.

The report firstly introduced the Weight Loss Management basics: definitions, classifications, applications and market overview; product specifications; manufacturing processes; cost structures, raw materials and so on. Then it analyzed the worlds main region market conditions, including the product price, profit, capacity, production, supply, demand and market growth rate and forecast etc. In the end, the report introduced new project SWOT analysis, investment feasibility analysis, and investment return analysis.

Global Weight Loss Management Market: Competitive Landscape AnalysisThis report contains the major manufacturers analysis of the global Weight Loss Management industry. By understanding the operations of these manufacturers (sales volume, revenue, sales price and gross margin from 2015 to 2020), the reader can understand the strategies and collaborations that the manufacturers are focusing on combat competition in the market.

Regions Covered in these Report:

Asia Pacific (China, Japan, India, and Rest of Asia Pacific)Europe (Germany, the UK, France, and Rest of Europe)North America (the US, Mexico, and Canada)Latin America (Brazil and Rest of Latin America)Middle East & Africa (GCC Countries and Rest of Middle East & Africa)

The insight has been added in the report to provide realistic overview of the industry, consist of Weight Loss Management manufacturers data, i.e. shipment, price, revenue, gross profit, business distribution, etc., SWOT analysis, consumer preference, recent developments and trends, drivers and restrain factors, company profile, investment opportunity, demand gap analysis, forecast market size value/volume, services and product, Porters Five Models, socioeconomic factors, government regulation in Weight Loss Management industry. Market players can use the report to peep into the future of the global Weight Loss Management Market and bring important changes to their operating style and marketing tactics to achieve sustained growth.

Table of Contents

Report Overview:It includes major players of the global Weight Loss Management Market covered in the research study, research scope, and Market segments by type, market segments by application, years considered for the research study, and objectives of the report.

Global Growth Trends:This section focuses on industry trends where market drivers and top market trends are shed light upon. It also provides growth rates of key producers operating in the global Weight Loss Management Market. Furthermore, it offers production and capacity analysis where marketing pricing trends, capacity, production, and production value of the global Weight Loss Management Market are discussed.

Market Share by Manufacturers:Here, the report provides details about revenue by manufacturers, production and capacity by manufacturers, price by manufacturers, expansion plans, mergers and acquisitions, and products, market entry dates, distribution, and market areas of key manufacturers.

Market Size by Type:This section concentrates on product type segments where production value market share, price, and production market share by product type are discussed.

Market Size by Application:Besides an overview of the global Weight Loss Management Market by application, it gives a study on the consumption in the global Weight Loss Management Market by application.

Production by Region:Here, the production value growth rate, production growth rate, import and export, and key players of each regional market are provided.

Consumption by Region:This section provides information on the consumption in each regional market studied in the report. The consumption is discussed on the basis of country, application, and product type.

Company Profiles:Almost all leading players of the global Weight Loss Management Market are profiled in this section. The analysts have provided information about their recent developments in the global Weight Loss Management Market, products, revenue, production, business, and company.

Market Forecast by Production:The production and production value forecasts included in this section are for the global Weight Loss Management Market as well as for key regional markets.

Market Forecast by Consumption:The consumption and consumption value forecasts included in this section are for the global Weight Loss Management Market as well as for key regional markets.

Value Chain and Sales Analysis:It deeply analyzes customers, distributors, sales channels, and value chain of the global Weight Loss Management Market.

Key Findings: This section gives a quick look at important findings of the research study.

Why Report Hive Research:Report Hive Research delivers strategic market research reports, statistical surveys, industry analysis and forecast data on products and services, markets and companies. Our clientele ranges mix of global business leaders, government organizations, SMEs, individuals and Start-ups, top management consulting firms, universities, etc. Our library of 700,000 + reports targets high growth emerging markets in the USA, Europe Middle East, Africa, Asia Pacific covering industries like IT, Telecom, Semiconductor, Chemical, Healthcare, Pharmaceutical, Energy and Power, Manufacturing, Automotive and Transportation, Food and Beverages, etc. This large collection of insightful reports assists clients to stay ahead of time and competition. We help in business decision-making on aspects such as market entry strategies, market sizing, market share analysis, sales and revenue, technology trends, competitive analysis, product portfolio, and application analysis, etc.

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Impact of COVID-19 (Lockdown) on Weight Loss Management Market Revenue, Share, Opportunities, Segment Analysis and Growth Forecast to 2026| Herbalife...

Happy in her skin! Marissa Jaret Winokur showed off a slimmer figure seven months after starting a new weight loss plan amid the coronavirus pandemic.

Winokur, 47, quoted Hamilton, writing, History has its eyes on you, alongside an Instagram photo of herself wearing a patriotic bikini top, skirt, red and white flannel overshirt and red sneakers on Saturday, October 24.

The Hairspray star also donned a festive headband with pom-poms and a face mask that read vote as she cast her ballot for the 2020 presidential election.

The Celebrity Big Brother alums thinner physique which was put on display with her bikini and bare stomach photo came amid her weight loss journey, which started in March.

Earlier this month, Winokur gave her fans an update on her progress.

Holy shit guys I am maintaining!! she captioned a side-by-side photo of herself on Instagram, wearing a navy dress years ago compared to now. We are going on 7 months and I havent thrown in the towel yet!!

The Dancing With the Stars alum explained that she has had thoughts about gaining it all back the next 3 months and admitted that this year has been a weird fking time amid the pandemic and her personal growth.

If you feel exhausted and in Limbo or I dare say purgatory ( a nice one , I guess ) then we have something in common, she revealed before thanking her trainer, Keith Anthony, for making me sweat and smile every day during her at-home workouts.

Last month, Winokur debuted her 50-pound weight loss and explained her reason for getting healthier after the pandemic hit earlier this year.

Truth, Covid scares me. I checked off all the boxes, I am HIGH RISK! So I started working out at home with Keith via zoom classes and eating healthy to have a fighting chance, she wrote via Instagram in September, sharing before and after photos with her fans. In all honestly [sic] I also needed something to focus on have a goal. 6 months later I have lost almost 50 pounds.

With her change in diet and exercise, the Tony-winning actress revealed that she hasnt had asthma in months.

The Broadway star has been vocal about the ups and downs surrounding her weight and health in the past, including her battle with cervical cancer in 2000. By getting into shape now she admitted she felt like she had control over something during these uncertain times.

Getting myself as strong as possible to fight [COVID-19] at least makes me FEEL like I am doing something. It makes me FEEL like if I can kick cancers ass I can do this too, she added. Thank you for always being part of my YO-YO journey. I can only say Today I feel strong. Today I feel like I can do anything.

See the article here:
Marissa Jaret Winokur Shows Off Her Bikini Body After 50-Pound Weight Loss Amid the Pandemic - Us Weekly

Gayle King is keeping it real. In a recent Instagram post, the CBS This Morning co-host opened up about gaining weight during the coronavirus pandemic.

On Saturday, King shared a bunch of photos of her scale, displaying how the number slowly grew higher throughout the year. Kings weight began at 159.2, eventually progressing to 172.2.

She referred to the weight gain as a crisis in her caption. The weight struggle is real! Fatter than Ive been in long time... and scared to get a pedicure (big sigh), she wrote in the caption. Swipe left for the way we were ...ideal weight, says doctor, is 163... not happening anytime soon.

Fans rallied behind King with words of encouragement and stories of their own struggles in the comments.

Dont beat yourself up! Be kind to yourself because you know you can guide yourself back on healthier paths. You got this! one person wrote. Your body is keeping you alive during a pandemic. Be forgiving of it! chimed in another.

Gayle I can certainly empathize so hard to keep COVID pounds off, someone commented. The main thing is youre safe and healthy. I personally think you look fantastic!

Other fans applauded Kings vulnerability. Thanks for sharing honestly. For being real, another wrote.

In June, King opened up about how shes been coping with the pandemic in an interview with Entertainment Tonight. She explained that she is feeling the wear and tear of the heaviness of the year, and it had been taking a toll on her health. I cannot sleep, I feel a constant state of worry and angst, she said.

In March, King told ELLE shes been trying to keep up with exercise, even though its been tough. Ive been reading this book about the joy of movement, and I do think theres something to that, she said. Im not saying I like working out. Im just saying I do it. I do the treadmill, I do the elliptical, and I do weights. But Im not going to sit here and say, Oh my god, I love it.

King is not alone. In a poll of more than 1,000 WebMD readers, nearly half of women and one-quarter of men reported gaining weight due to COVID restrictions. The uptick on the scale can be caused by a lot of things that are now out of our control, like working from home, feeling more stressed, and having less access to a gym.

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So youve gained weight, Elyse Resch, a nutrition therapist, told The New York Times. So what? Youre alive. Were doing the best we can with the resources we have.

If you want to keep moving during the pandemic, she recommends shifting your perspective. Exercise connotes something you have to do, Resch said. You want to take out the sense of doing it for a purpose like weight loss or keeping muscle on.

Instead, do whatever movement feels good for your bodywhether thats simply going for a walk or making time for yoga after work. Hey, we are still in the middle of a pandemic, after all.

Support from readers like you helps us do our best work. Go here to subscribe to Prevention and get 12 FREE gifts. And sign up for our FREE newsletter here for daily health, nutrition, and fitness advice.

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Fans Rally Behind Gayle King After She Posts a Candid Instagram of Her Pandemic Weight Gain - Prevention.com

The best snacks for weight loss are those that contribute to your overall health goals.

Image Credit: PeopleImages/E+/GettyImages

When trying to lose weight, we typically think about how we need to eat less, or that we need to cut out certain types of foods from our diet. Snacking often gets lumped into this line of thinking: "I need to snack less" or "I need to stop snacking altogether."

It's easy to see why snacking gets a bad rap. Salty snacks (potato chips and pretzels), desserts (doughnuts and cookies), candy (chocolate bars and gummy bears) and sweetened beverages (soda and sugary coffee drinks) are what we're predominately snacking on, according to a May 2016 article published in Advances in Nutrition.

But eating between meals doesn't have to mean stalled weight loss or even weight gain. Snacking can actually help you lose weight and eat a more nutrient-rich diet if you choose healthier options.

The key to healthy snacking while losing weight is balancing what you're eating at breakfast, lunch and dinner with your in-between meal noshes. Focusing on these three factors will help you avoid making common snacking mistakes:

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

5 Best Snacks When Youre Trying to Lose Weight

These are delicious and healthy snacks to consider if you're trying to shed some pounds.

Yogurt is an optimal choice for snacking because it's pre-portioned, nutrient-dense and deliciously versatile you can go savory or sweet. It's also packed with satiating protein: A cup of regular yogurt has about 9 grams of protein and Greek yogurt contains more than 20 grams of protein, according to the U.S. Department of Agriculture.

When shopping for yogurt, opting for plain with no added sugar is your best bet. If you do choose a flavored yogurt, look for one that is lower in added sugars and keep in mind the recommended limits on added sugars women should consume no more than 25 grams of added sugar per day, while men shouldn't get more than 36 daily grams, according to the American Heart Association.

If you go with a plant-based option and there are many look for one with added protein and limited added sugars.

Nuts in general can aid in weight loss. Case in point: A September 2019 analysis published in BMJ Nutrition, Prevention & Health found that consuming just a half-serving of nuts (about 24 pistachios or 12 almonds) each day is linked to a lower risk of obesity.

Pistachios are unique, however, because they're often found in-shell, and a June 2011 study published in Appetite found that the shells help to slow down the speed at which you snack, resulting in fewer calories consumed overall.

But all pistachios in or out of the shell make for a healthy, fiber- and protein-rich snack. If you're craving something salty, skip the potato chips and pretzels and try pistachios instead.

3. Pulses: Beans, Peas and Lentils

Did you know eating pulses like black beans and green peas may help you lose weight, without even trying? A May 2016 study published in the American Journal of Clinical Nutrition found that including pulses in your daily diet led to small yet significant weight loss, whether or not that was the intention.

Don't worry, this doesn't mean you need to start snacking on a can of black beans (but if that's your thing, have at it). When it comes to snack time, try roasting chickpeas at home (they're crunchy like chips), dipping veggies in hummus or even picking healthier packaged options like roasted fava, lupini or chickpeas from the store.

If you struggle with eating enough fruits and veggies, smoothies are an easy way to sneak them in. Aim for adding at least one serving of fruit and one serving of vegetables in each smoothie. This can be a cup of raw spinach, an apple or a cup of berries or riced cauliflower. Avoid common smoothie mistakes like adding in tons of sweeteners from sweetened nut milk or flavored yogurts.

We know fruits and vegetables can help us lose weight; they're high in fiber and are nutrient-dense while remaining low in calories. Despite this, we still don't eat enough. Only 13 percent of Americans meet the daily recommended intake of fruit and about 9 percent consume enough vegetables, according to the Centers for Disease Control and Prevention.

Apples are where it's at when it comes to fruit and weight loss, according to a September 2015 analysis published in PLOS Medicine. The researchers tapped apples (followed by berries) as one of the top fruits for managing your weight.

Need more convincing? A paper from Obesity Reviews, published in March 2017, found that ursolic acid a compound found in apple peels is linked to an increase in thermogenesis (calorie burn), improved physical fitness and increased muscle mass.

So why the nut butter? Well, it tastes good, for starters. But the healthy fats found in nuts and nut butter can also support your weight-loss goals. Dietary fats slow our digestion, so we feel fuller longer. But keep portion size in mind. One to two tablespoons is a healthy portion when it comes to snacking.

3 Snacks to Avoid for Weight Loss

If you're trying to lose weight, limit these popular snack foods.

We love our salty snacks, and potato chips appear to be the fan-favorite. They currently rank number one in this snack food category, according to a January 2020 article published by the Institute of Food Technologists.

Potato chips are beloved for their salty crunch, but they leave a lot to be desired when it comes to their nutritional attributes. First, they're high in sodium, which is something Americans consume too much of as it is, according to the Food and Drug Administration.

They're also void of any real vitamin and mineral offerings. Potato chips contain some potassium and vitamin C because of the potato, but they lack fiber and protein, two key nutrients when it comes to weight loss.

We drink a lot of soda. Sugar-sweetened beverages, including soda, are one of the most consumed snack foods, per a May 2016 study published in Advances in Nutrition.

There's nothing redeeming about soda. A 12-ounce bottle has about 37 grams of added sugar about 50 percent more than women should consume in an entire day.

Sipping on diet soda as a way to quell your hunger isn't a healthy weight-loss strategy either. We shouldn't ignore our hunger cues. Instead, try eating one of the healthy snacks above, which will truly help satisfy your hunger while delivering healthy nutrients to your body.

About 50 percent of our diet comes from carbohydrates, but high-quality carbs like whole grains and fruit make up less than 10 percent of our entire diet. The remaining 40 percent or so comes from refined grains like sugary cereals, baked goods and white bread.

If grabbing a scone or muffin is your go-to snack, think about a healthier option like fruit and nuts or yogurt instead. This will help to cut down on added sugars, too.

Read the original here:
The Best and Worst Snacks for Weight Loss - LIVESTRONG.COM

Where do I start if I want to lose weight? This is one of the most common questions that anybody who wants to lose weight would ask. But, you are not alone to wonder where to start your weight loss journey from. There are tons of people who are just like you and there is no reason for you to feel ashamed or embarrassed to ask this question. Also Read - Weight loss: 5 inexpensive ways to get in shape

What is that one thing that comes to your mind when you think of losing weight? Diet and exercise isnt it? But these two are not enough for you to lose those extra pounds. There are many other factors that play a very important role in your weight loss journey. Here are 5 tips that can help you manage your weight without stressing yourself out. Also Read - Unable to lose weight? 5 lifestyle changes that will help you shed those extra kilos

Drinking enough water throughout the day is not just good for your overall health but also plays a very important role when you are trying to lose weight. The first and foremost rule is to consume water at least 30 minutes before your meals. Studies have revealed that people who do not consume water during their meals can lose weight faster than the other section. Also, consumption of water can help you get rid of the toxins that are your biggest enemies when you are trying to lose weight. Moreover, when you are hydrated from inside, your cravings for fast food goes down. Also Read - Want to lose weight? Try these spices

Greens that contain fibers are your friend when you are trying to shed fat. Superfoods such as avocados, broccoli, Brussels sprouts, and carrots are rich in soluble fiber. It is not only good for your weight loss but also for your overall health. These foods help your body to fight against chronic diseases like diabetes and heart illnesses.

Vitamin-D that you get from sunlight plays a very important role in your weight loss journey. Sit outside in the sunlight for at least 10-15 minutes every day. One can also take a doctors prescribed supplements.

One of the most important pillars of weight loss is to never starve yourself. Skipping meals will never help you lose weight. It will only make you feel bloated and gassy. The perfect trick to lose weight quickly is to have small meals at quick intervals. Add more fibers to your diet and make sure to have greens.

When you give your body proper rest, you actually make it ready for the weight loss journey. Sleep plays another important role since it helps your body to recover muscle tension and muscle strain. Proper rest also helps you to remain stress-free which in a way boosts your weight loss journey.

Weight loss is not only about your looks and appearance, it is more than that. Obesity can affect your quality of life and mental well being. The journey is not easy. It may take time but it is not impossible. If you are looking for a magic pill or a really quick fix for those extra fats in your body then you should stop right now as there are no short-cuts.

Have you ever tried to follow your own weight loss journey? What tips did you use? Share your thoughts in the comments!

Published : October 27, 2020 3:46 pm | Updated:October 28, 2020 11:28 am

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Weight Loss: 5 things beginners should keep in mind - TheHealthSite

Each day, we learn more about how to lose belly fat efficiently through research and while many people believe in the positive effects of diets such as the keto diet and intermittent fasting, evidence suggest that in the long run, people will put the weight back on that they lost initially.

When we try to lose weight, we work against our bodies, which likes to hang on to fat reserves as it expects bad times to come. "Human preferences for energy-dense sweet and high-fat foods may have evolved for reasons of survival", as this 2010 paper on Human Perceptions and Preferences for Fat-Rich Foods suggest. Our bodies are happy to reserve some fat because it knows that at some point, it will have to use it to keep us alive. So in theory, more fat reserves equals to an increased chance of survival.

(Image credit: Getty Images)

One of the issues is that we live in a world where energy-dense food is abundant so there is no need for us to store fat. We can buy avocados and watermelons all year around and we also have access to a variety of supplements. As well as that, we also created an environment around us that preserves energy: we live in warm houses, move less and so on.

The Health Survey for England 2017estimates that "28.7% of adults in England are obese and a further 35.6% are overweight but not obese".Despite all this, a good chunk of the population is still not obese. If we would crave all the food in the world all the time, surely everyone would become fat in no time? There must be other forces at play than just sheer will that regulates how much we weight.

One theory is that your body has a 'set point' or 'settling point': a bodyweight it likes to keep and return to most of the time. According to a research paper titled Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity, published in 2011, "the set point model...suggests that there is an active feedback mechanism linking adipose tissue (stored energy) to intake and expenditure via a set point, presumably encoded in the brain" while "the settling point model is based on the idea that there is passive feedback between the size of the body stores and aspects of expenditure."

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Both theories suggests that our bodies have a preferred weight it likes to keep whether we like it or not. This would explain why we pile the weight back on once we are finished with the latest 4-week diet-fad. The theory also implies that once we stopped forcing our bodies to do something it really doesn't like doing (i.e. getting rid of fat storages), it will return to point it thinks will serve your survival the best.

Bad news is, this system can not only be flawed but also abused by people. For example, our bodies can suffer from leptin-resistance, leptin being a hormone often referred to as the 'starvation hormone'. A study called Leptin resistance: underlying mechanisms and diagnosis suggests that "a decrease in tissue sensitivity to leptin leads to the development of obesity and metabolic disorders, such as insulin resistance and dyslipidemia".

Bad diet can also influence these theoretical set points, especially strict calorie restrictive diets. When we force our bodies to lose weight through starvation, it tends to reduce our energy expenditures as a response. After we return to our usual diet, the body will happily restock the fat it lost and does it even quicker since it already reduced its energy expenditure by lowering resting basal metabolic (BMR) rate, as explained in this research paper titled Reduced Metabolic Rate after Caloric RestrictionCan We Agree on How to Normalize the Data?

(Image credit: The Protein Works)

This could also explain why people put on more weight when they return to the normal food intake levels after low calorie diets. Since the body lowers its BMR, eating the same amount of food you used to eat will result in an even greater calorie surplus and therefore quicker fat reserve replenishment.

An article called Does Metabolism Matter in Weight Loss? and published by the Harvard Medical School mentions that "our bodies are also programmed to sense a lack of food as starvation. In response, our BMR slows down, which means fewer calories burned over time. That's one reason why losing weight is often difficult."

The more often and longer you go on extreme calorie restricted diets, the more likely you will damage your metabolic-system and sustain the 'losing weight-putting more back on cycle'.

(Image credit: Getty Images)

Is it pointless to diet? Of course not. Normal BMI is associated with better health prospects in general, so it is worth losing some weight if at all possible. But how?

One solution might be to keep a somewhat calorie restricted diet all the while boosting metabolic rates. Metabolism can be boosted just by walking a bit more and including certain food items in your diet.

This might be more challenging to some than others leptin-resistance can be at play in some cases but in non-extreme cases, it is more than achievable to drop some weight through the combination of moderate exercising and a balanced diet. Resistance training is also said to help keeping the weight off, as noted in a paper aptly titled Resistance Training Conserves Fatfree Mass and Resting Energy Expenditure Following Weight Loss.

An important thing to keep in mind is time, as in letting your body adjust to changes. Your body is extremely adaptable but also slightly pessimistic, so it can change quickly in response to negative stimuli such as a lack of food, but reacts slower to positive ones as it expects that lack of food to happen again in future...

A gentle decrease in calorie intake and moderate increase in exercise levels can help put the body on a more sustainable and healthy bodyweight trajectory in the long run.

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Weight loss: can your 'settling point' prevent you from losing weight in the long term? - T3 (US)

If you often eat breakfast while working or commuting, you might end up eating more than you think.

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When it comes to losing weight, breakfast shouldn't be taken lightly literally or figuratively.

Breakfast and when, what, how and if you eat it can have a significant affect on your weight-loss goals. Unfortunately, there are some common missteps many of us take when it comes to eating in the a.m. Do you bypass breakfast as a means to cut calories? How about eating a bowl of cereal while working at your desk sound familiar?

Here, we call out six of the most common breakfast mistakes that may be hindering your weight-loss efforts and offer easy solutions to help change these behaviors.

Mistake 1: Skipping Breakfast to 'Save' Calories

If you nix breakfast as a means to reduce your overall calorie intake for the day, you may want to rethink your strategy. Yes, skipping breakfast means you'll probably consume fewer calories in the morning, but what kind of effect does this have on the rest of your day?

Eating breakfast increases what's called your "postprandial energy expenditure," aka the amount of energy (calories) you burn to digest and metabolize the food you eat. In fact, a November 2018 review published in Advances in Nutrition found that you burn an extra 40 to 200 calories just by eating breakfast.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

Plus, a June 2016 study published in the British Journal of Nutrition found that eating breakfast not only helps you lose weight, but is key to helping make sure you don't regain it.

The fix: If weight loss is your goal, eat a hearty breakfast and then cut calories from your other meals and snacks. This way, you'll still consume fewer calories throughout the day but you'll burn extra calories by consuming something in the morning. You'll likely have more energy and feel less hungry, too.

Mistake 2: Limiting Yourself to 'Breakfast Foods'

There's no reason you can't enjoy your favorite "dinner foods" in the morning.

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When it comes to what we're actually eating for breakfast, it appears we're filling up on cereals, pancakes, baked goods and the like. Our breakfast meals skew higher in carbohydrates and lower in protein compared to lunch and dinner, according to a June 2014 study published in The Journal of Nutrition. The study found we're eating about 13 grams of protein at breakfast and three times that (39 grams) at dinner.

This is important when it comes to weight loss because, as the study points out, balancing our protein intake throughout the day stimulates muscle protein synthesis more effectively, compared to eating very little protein earlier in the day and loading up in the evening hours. Building muscle protein prevents muscles from breaking down and allows them to build back up, especially after exercise. Ultimately, this has a positive effect on our ability to exercise and metabolism.

The fix: If you find yourself favoring more carbohydrate-rich foods in the morning, try adding a bit of protein to help offset your intake later in the day. Yogurt, eggs and lox are all great sources of protein that you can easily add to your morning meal.

Or mix it up with some nontraditional a.m. dishes like high-protein breakfast soups or savory oatmeal. And hey, who says dinner leftovers can't become a quick-and-easy meal the next morning?

Mistake 3: Making Breakfast Your Smallest Meal of the Day

If you tend to go light at breakfast in an effort to eat less, again, you'll want to rethink this strategy. Research shows that eating more in the morning and then less at lunch and even less at dinner may be a more effective approach.

A February 2020 intervention study published in the Journal of Clinical Endocrinology & Metabolism found that eating about 70 percent of your calorie needs at breakfast, 20 percent at lunch and just 10 percent dinner increased diet-induced thermogenesis (calories burned after eating) by 2.5 times, compared to eating 10 percent of total calories at breakfast, 20 percent at lunch and 70 percent at dinner.

These findings are in line with other research like a pilot study published August 2018 in Physiology & Behavior, which found that eating 50 percent of calories at breakfast, 30 percent at lunch and 20 percent at dinner was also beneficial.

The fix: Adjusting to eating a bigger breakfast may take some time, especially if you typically keep it to a minimum. Start by slowly adding in more foods a piece of fruit, an extra tablespoon of nut butter on toast, adding an additional egg to your omelet. Overall, the goal is to eat more of your calories earlier in the day and less towards the end of the day, before you go to bed.

Mistake 4: Eating Breakfast While Distracted or On-the-Go

Multi-tasking, especially when eating, could be hurting your efforts when it comes to weight loss. A May 2019 study published in Physiology & Behavior found that when we're distracted, we eat more.

The findings showed that whether subjects were eating while using their phones or reading a magazine, they consumed 15 percent more calories than those who ate without distraction.

The fix: If you tend to eat breakfast while commuting, watching the morning news or working at your desk, you'll want to stop this ASAP. Sit down (without distraction) and pay attention to the food you're putting in your mouth. You'll likely enjoy the meal more and end up eating less without trying.

Mistake 5: Opting for Juice Instead of Whole Fruit

Juice doesn't give you the benefits of fiber, which is a key nutrient when you're trying to lose weight.

Image Credit: jacoblund/iStock/GettyImages

Yes, sipping on juice can be an easy way to get more fruits and vegetables, but the truth is, you're really not getting the best bang for your buck. When fruit and vegetables are juiced, the majority of the fiber (part of what makes them so healthy) is removed.

Fiber helps to keep us feeling fuller longer. It slows digestion and helps to prevent the quick rise and fall of your blood sugar levels after eating, according to the Mayo Clinic.

The fix: If you enjoy drinking juice because of the convenience and the ease of eating more fruits and vegetables, try smoothies instead. When you sip on a smoothie, you're still getting all of the fiber found in fruits and vegetables.

Mistake 6: Overloading Your Coffee

Having a cup of coffee in the morning can absolutely be part of a healthy diet and a helpful component of your weight-loss journey, with one caveat. It depends on how you "take" or make your coffee.

Coffee is a source of antioxidants and it may aid in weight loss, but if you're adding spoonfuls of sugar and/or creamer to your cup, these benefits are a wash.

Sweeteners and creamers high in saturated fat quickly increase the amount of calories in your cup of joe.

Artificial sweeteners don't have the added calories and sugar, but research shows they can mess with your gut, and not in a good way. Indeed, an October 2014 study published in Nature found saccharin, aspartame and sucralose consumption may increase the risk of glucose intolerance (a risk factor for diabetes) by altering our gut microbiome in favor of harmful bacteria.

The fix: In place of creamer, try adding milk or nut milk instead, preferably with minimal added sugars, if any at all. When it comes to adding sweetness, keep in mind the American Heart Association recommends limiting daily intake to 25 grams or 6 teaspoons for women and 36 grams or 9 teaspoons for men.

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6 Breakfast Mistakes That Can Make It Harder to Lose Weight - LIVESTRONG.COM

Alcohol consumption is on the rise, even though happy hour at bars and restaurants is on hold in many parts of the world. When COVID-19 stay-at-home orders went into effect back in March, during just one week, national alcohol sales increased 54 percent compared with the same week in 2019, and three out of every four adults began consuming alcohol one more day per month year over year, according to a letter published in September 2020 in the journal JAMA Network Open.

You may not think drinking more during the pandemic sounds bad because having a glass of wine with dinner is good for your heart, right? But its not that good, according to some research. Ameta-analysis published in August 2018 in The Lancet found that while alcohol has been shown to provide some protective factors for heart disease and diabetes among women, the positive effects were offset by the fact that alcohol can increase the risk of cancer, accidents, and communicable disease. It seemsthe answer to the question of whether drinking even in moderation is healthy varies depending on whom you ask.

RELATED: Is Red Wine Actually Good for You?

Plus, all that extra imbibing likely isnt aiding any slim-down efforts. Its important to note that alcohol consumption can impact our metabolism and make weight loss more challenging, says Lori Zanini, RD, a certified diabetes care and education specialist based in Dana Point, California.

Alcohol contains empty calories and doesnt provide any nutrients for your body, according to the Cleveland Clinic. Alcohol can not only cause a water weight increase, but its also full of calories, so your actual weight can go up, too, says Amanda A. Kostro Miller, RD, a Chicago-based advisory board member for Fitter Living, a consumer website that offers fitness resources. The other issue is that once people start drinking alcohol, they tend to lose track of their health and weight goals. Maybe your plans to have only one drink turn into two or three or four drinks, or you find yourself reaching for unhealthy foods once the alcohol kicks in. According to a previous study, the more alcohol you consume, the more likely you are to make poor food choices.

So how can you fight back if youre concerned about your weight but dont want to abstain completely? Think of alcohol as a treat. Choose dessert or alcohol for the night, not both, Kostro Miller says.

The usual advice is to drink in moderation. Moderation is defined by the Centers for Disease Control and Prevention (CDC) as up to one drink a day for women and up to two drinks a day for men. That extra drink for men may be slashed soon, though. Experts behind theJuly 2020Scientific Report of the 2020 Dietary Guidelines Advisory Committee called for these guidelines to be changed this year to recommend no more than one drink per day for men. Time will tell whether the recommendation becomes an official guideline. But if youre trying to lose weight, its a good idea to limit your drinking even more, because, as the aforementioned report states, drinking less is always healthier than drinking more.

Youll want to ensure that your overall relationship with alcohol is healthy, too. The previously mentioned JAMA Open Network letter noted that excessive alcohol consumption can lead to or worsen mental health problems such as anxiety and depression, which may already be on the rise due to COVID-19. Be sure you're enjoying it and not just drinking out of habit or in order to forget about real problems that should be addressed in other ways, says Kelly Jones, RD, a certified specialist in sports dietetics based in Philadelphia.

RELATED: Boxed In: COVID-19 and Your Mental Health

Here are the best and worst types of alcohol to drink if youre watching your weight.

Enjoying a glass of red wine with dinner has long been considered a healthy move because of its purported heart-healthy benefits. According to Harvard Health Publishing, the idea can be traced back to the 1980s. And though theres never been a long-term randomized trial that proved some of these claims, a dry red wine (like a Cabernet Sauvignon or Syrah) is one of the lower-calorie adult beverages you can reach for, Zanini says. A 5-ounce (oz) glass of red wine has about 105 calories, according to the Cleveland Clinic.

If youre in the mood for beer, go light. Its another low-calorie option, Zanini says. Youll save about 40 to 55 calories in a 12 oz serving compared with a regular beer, according to the Cleveland Clinic.

RELATED: How to Avoid Weight Gain When Youre Cooped Up Indoors

A 3 oz serving of dry vermouth contains 105 calories, according to MedlinePlus. And while youll generally find it mixed into a martini or a Manhattan, you can save calories by sipping it neat. The reasonable calorie count isnt the only reason to reach for it. Some researchhas found dry vermouth contains significantly more polyphenols than white wine. Polyphenols are naturally occurring compounds in plants that have been shown to help regulate metabolism, weight, and chronic disease, according to astudy published September 2018 in Frontiers in Nutrition. Keep in mind, however, that there havent been any peer-reviewed human studies on the health benefits of drinking dry vermouth, so its unclear whether this possible benefit outweighs the general risks of drinking alcohol.

Whether youre into vodka or tequila, gin or whiskey, theres no real difference in calories or carbohydrates they all have about 100 calories in a 1.5-ounce serving, according to MedlinePlus. Your best bet when sipping alcohol is to have it straight, or with sparkling water or club soda, Zanini suggests. Thats because a whiskey drink, for example, can quickly go from a 100-calorie drink to 300 plus when you add sugary, high-calorie mixers.

RELATED: White Claw and Other Spiked Seltzer Is Popular, but Is It Healthy?

Youll save about 35 calories per serving by choosing bubbly over a sweet white wine, according to MedlinePlus. A 4 oz glass of Champagne has 85 calories. And while that might not sound like much, its also possible that youll feel fuller and turn down that second drink as a result of the carbonation. Asmall study published in the Tokyo-based Journal of Nutritional Science and Vitaminology found that women reported feeling more full after drinking sparkling water compared with flat.

Fancy mixed drinks might sound good, but theyre often loaded with calories. A Long Island Iced Tea, for example, will set you back about 500 calories in one 8 oz glass, according to the Cleveland Clinic. Thats more calories than youll find in a double cheeseburger from McDonalds.

RELATED: Alcohol-Related Deaths Are on the Rise, Study Shows

A sunny beach day calls you toward strawberry daiquiris and pia coladas but watch out if slimming down your waistline is your goal. According to the Cleveland Clinic, both daiquiris and pia coladas have about 280 calories per 5 oz serving.

A 12-ounce craft beer runs about 170 calories (or more), according to MedlinePlus. The reason for this difference when compared with commercial beers is they often have extra ingredients and carbs that amp up their flavor. Additionally, these beers tend to have higher alcohol content than widely distributed store-bought beers, and more alcohol means more calories.

RELATED: The Best and Worst Alcoholic Beverages on the Keto Diet

Keep in mind: Mocktails are always an option. Going liquor-free is the ultimate way to cut back on alcohol calories. But youll still need to keep an eye on whats going into the mocktails and choose a low-, or better yet, no-calorie water or sparkling water drink with lime, Kostro Miller suggests. If you do choose to drink alcohol on a given night, she says its a good idea to alternate between an alcoholic and nonalcoholic drink to keep your calorie intake in check. This will spread out the calories from alcohol and keep you hydrated, she says.

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8 Best and Worst Types of Alcohol for Weight Loss - Everyday Health

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Global Weight Loss App Market Expected To Reach Highest CAGR By 2026: DailyBurn, FatSecret, Fitbit, Fitness Buddy, FitNow etc. - Aerospace Journal