Losing weight is no joke. From making some strict diet changes to pushing yourself to work out regularly, losing weight requires some serious work.

The goal while trying to lose weight is increasing the muscle mass and decreasing body fat. But in some cases, you might start losing your muscle mass, instead of fat, which can be quite unhealthy.

Losing muscle mass affects our strength and endurance negatively and leads to decreased functional performance.

It's unnatural for the body to go for muscles and not fat first. This happens when someone trying to lose weight does not eat enough protein, over trains, doesn't sleep well or do not give themselves time to recover, that they lose muscle mass instead of fat.

Here are five indicators that you are losing muscle mass and not fat.

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5 signs that you are losing muscles instead of fat - Times of India

Mama June: From Not to Hotstar June Shannon is embracing sober life with boyfriend Geno Doak. The couple has been working hard to live a clean lifestyle after deciding to ditch the bad habit together. Now, the two are set to make even more positive changes in their lives. Aside from living healthy, Geno and his girlfriend are set to make improvements on their looks.

June Shannon is almost seven months sober now and shes very proud of it. TheMama June: From Not to Hotcast member seems to be doing well staying clean alongside her man Geno Doak. The couple is adamant that they will stay away from their bad habit, which definitely destroyed their lives.

And now, it looks like June Shannon and her partner Geno Doak are ready to make even more changes to themselves. Aside from getting help to end their addiction, the couple is gearing up for a major makeover that can further transform their lives.

In recent photos, both June Shannon and Geno Doak showed off their sober body. The Mama June: From Not to Hotstars are working hard to shed the extra weight they gained while in the process of staying clean.

Many were quick to notice that Geno appeared heavier than before. The mother of four, on the other hand, continues her attempts on losing weight by means of proper diet and taking a weight loss drink. But it looks like the pair are taking the easier route in order to lose weight fast. According to DailyMail,the couple is going to have a big transformation.

Apparently, June Shannon and Geno Doak are heading to Beverly Hills, California for a very special visit. The Mama June: From Not to Hotcelebs are scheduled to get cosmetic surgery there next week.

It was revealed that Honey Boo Boos mom is getting liposuction on her torso, a tummy tuck, and new veneers. Meanwhile, Geno will be getting gastric sleeve surgery, similar to what his girlfriend had in the past. It remains unclear who will shoulder the couples expenses. Will the couple be able to maintain their figure this time around?

Get the latest Mama June: From Not to Hot news only here at Soap Dirt.

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'Mama June: From Not to Hot': June and Geno Flaunt Sober Body Ahead of Major Makeover - Soap Dirt

After a lifetime of feeling uncomfortable in her body, Mary Carney wanted to do something about her weight and health. At 71, she was upset by how she looked and wanted to have more energy. But she wasnt quite sure how to start.

My clothes looked horrible. I didnt look good in them, Carney, now 78, of Summerville, South Carolina, told TODAY. I didnt like the way I looked or the way I felt.

Carney knew that losing weight was imperative to her health.

I walked down a long stairway, I got halfway down and I was panting, I said to myself, This is silly, she said. I thought I have got to do something to lose the weight and get back that energy I had before.'"

Thats when she found Autumn Calabrese, a popular Beachbody fitness trainer, and her 21 Day Fix workout program. Carney decided to try it and over six months, she went from 197 pounds to about 135 pounds.

That is crazy at my age, Carney said. At the end of the program, I did a five-minute plank.

While her friends were impressed that she could hold a plank for so long, ride a bike and walk on the beach without getting winded, Carney credits her success to how easy it was to follow the 21 Day Fix. The plan focuses on exercise, including weight training, and developing healthy eating habits, which incorporate fruits, vegetables, lean protein and portion control. Calabrese also provides modifications for workouts so even now at 78 and nursing an injury, Carney can exercise safely.

She did a great thing for me, made me feel energized coming from a size 18/20 to a size 6/8, Carney said.

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While Carney lost about 60 pounds in her early 70s, she recently injured herself and regained some of that weight. On top of moving less, she often ate mindlessly in front of the TV and would snack on something sugary, causing the weight to creep back.

When she noticed that she couldnt keep up with her grandchildren, she knew exactly what she had to do to lose weight and enjoy her time with her 6-year-old twin grandsons Grayson and Gunner.

Anyone who has grandchildren wants to be able to play with them, she said. I want to feel better about myself and be able to play with my grandchildren.

So she recommitted to the 21 Day Fix. Now, she especially likes that she has containers for the proper portions for meals.

Calabrese describes what food to put in the containers so you dont overeat, she said. My energy now, I just cant believe it. I just started back.

Calabrese featured Carneys story in her recent book Lose Weight Like Crazy Even if You Have a Crazy Life. Carney believes that shes proof that anyone at any age can lose weight and improve their health.

It is a successful way, a good energetic way of losing your weight through the 21 Day Fix. You wont hurt yourself. You wont feel bad, she said. You will feel a lot better.

Here are her tips that motivated her to develop healthy habits.

Being overweight kept Carney from enjoying her time with her family.

When your grandchildren come up to you and ask, Can you please get up? Can we take a walk? When you are heavier, you are sluggish and you just want to sit and color, she said. That woke me up again. I did not have the energy or the stamina.

After losing the weight, she's able to be more active with Gunner and Grayson.

It is just beautiful, she said.

Carney loves that the plan clearly explains what she should eat and how she can exercise and it includes modifications so she can easily work out.

She planned it out so thoroughly, Carney said. Its a great thing for anybody of any age.

Carney wanted to lose weight so she could enjoy her life and be active with her family. Being committed to her health goals led to her success.

You cant lose anything by trying it. You will be amazed at what you can succeed at in life if you commit yourself to doing it, she said. I really feel great about myself. I have so much energy.

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How to lose weight: 71-year-old loses 62 pounds in 6 months - TODAY

By Ken Freedman, DC

Researchers know that obesity is bad for your health.Obesity is associated with increased risks of cancers of the esophagus, breast (postmenopausal), endometrium (the lining of the uterus), colon and rectum, kidney, pancreas, thyroid, gallbladder, and possibly other cancer types. Obese people are also at a higher risk of developing coronary heart disease, stroke, high blood pressure, diabetes and numerous other chronic diseases.

We now have another compelling reason to slim down. Being obese makes you more susceptible to a coronavirus infection and it also makes it much harder to recover from it. On the July 31 segment of Real Time With Bill Maher on HBO, host Bill Maher quoted Health Officials in Huntington, New York, who told the entire town of 200,000 to go on a diet, because as the head of the program put it, with COVID-19 youre twice as likely to have a poor outcome if you are obese. Actually, its worse than that. Public Health England found that people with a body mass index of 35-40 have a 40% greater risk of dying from COVID and over 40, its a 90% greater risk. Even being mildly obese makes it five times more likely that catching the virus will land you in the ICU. And now, people are gaining more weightthey are calling it the Quarantine 15. I dont think its a coincidence that the countries with the lowest rates of obesity have had the fewest COVID deaths. Maybe China isnt hiding all their COVID deaths. Maybe their secret is that their obesity rate is 6%, and ours is 42.

The scientific truth is that if you are overweight or obese, losing weight and eating healthier can help improve your resistance to viral infection, and improve your bodys ability battle the bugs. It also reduces your risk of cancer and other serious diseases.

One of the safest and most effective programs to improve your general health is the Doctor Supervised ChiroThin Weight Loss Program. Offered exclusively at Freedman Chiropractic in East Brunswick, this program uses no drugs, prepackaged foods, shakes or bars. It is highly effective. While individual results vary, most clients safely lose about 20-35 pounds of body fat in approximately 6 weeks. They eat real food they buy at the supermarket, with nutritional supplementation and private weekly supervision with me. Best of all, many of my clients report feeling much more energized. They have significant reductions in high blood pressure, dramatically reduced back, knee and joint pain, better digestion, clearer skin and better sleepin addition to being leaner and looking better!

The Doctor Supervised ChiroThin Weight Loss Program is offered at a fraction of the cost of other nationally advertised weight loss programs.There are no contraindications for anyone taking nearly all medications. It is even safe for children aged 10 and older.

Anyone interested in scheduling a private weight loss consultation with me at absolutely no charge or obligation may do so by calling 732-254-6011, or emailing Ken@FreedmanChiropractic.com. Morning, afternoon and evening hours are available, by appointment.

Your life, or the life of someone you love, may depend upon it.

Since 1979, Freedman Chiropractic has served East Brunswick and its surrounding communities, and is located at Brier Hill Court D-6, East Brunswick. Visit http://www.FreedmanChiropractic.com

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The danger of obesity and coronavirus - centraljersey.com

On what was a particularly difficult day, laden with disappointment and marked by exhaustion from the cumulative weight of bearing sorrow on behalf of friends, relatives and colleagues experiencing myriad grief, illness, job loss, restlessness and anxiety, the mail arrived. Thank you, U.S. Postal Service!

Our mail carrier had brought us a small package, hand addressed to me by a friend many states away. The joy of its arrival was enhanced by the fact that it was totally unexpected and any sign of human connection in the age of the pandemic is a reason to be glad.

I have thought a lot over these five months about the importance of simple joys, acts of human kindness, the discipline of gratitude, occasions for celebration and reasons for hope.

I know of no one in the entire world unaffected by the global pandemic. I have lost friends and neighbors to COVID-19. I have consoled those who mourn, and while practicing physical distance is painfully awkward and frustrating on such occasions, genuine empathy knows no bounds. I have encouraged those newly unemployed or underemployed and reminded my colleagues to be gentle with themselves and their families.

Those fortunate to have employment and the luxury of remaining safely at home know that Zoom fatigue is real. I hold a growing number of people, intentions and consolations in my daily prayer. My priest friends tell me the most difficult part of the pandemic for them is the restriction inhibiting sacramental and pastoral ministry, anointing the sick, consoling the brokenhearted, burying the dead.

We are in a collective mourning, a collective chronic state of physical and mental exhaustion, a permanent state of low-grade depression, exacerbated by political and theological divisions. Sorrow and anxiety, disappointment, our own or on behalf of those we love, is always nearby. The academic year is just beginning. Procedures and protocols for safety vary wildly, and the only certainty is that rules are subject to revision at a moments notice.

My beautiful friend, Mary Ann Wasil, died young of breast cancer years before the pandemic, but not before living a remarkably full and joyful life fiercely promoting justice and mercy, and exuding faith and hope. She taught me early in our friendship how important celebration is, no matter what is happening in the world or in our lives. She lived by the conviction that we must, celebrate what is right in order to find the strength to fix what is wrong.

Zoom fatigue is real, but so is the moment of joy when the beautiful face of the person we love is suddenly in view. Disappointment and loss are near constants, but so are daily acts of compassion and encouragement and solidarity. Blessings are everywhere, perhaps now appreciated with greater conscientiousness against the backdrop of so much loss and deprivation.

I opened the package to reveal a bright pink handmade mask with daisies, the symbol of the breast health advocacy nonprofit Mary Ann founded when she learned of her diagnosis. In the middle is the single word HOPE, a reminder of another maxim she taught me: Hope lives. The gift is from a mutual friend of Mary Anns, and I cherish it.

Symbols are integral to the Catholic imagination. The mask is the symbol both of the pandemic and our commitment to the common good, to love and care for others. This mask, a beautiful gift, has lifted my spirits, reminded me to celebrate, to be grateful, to be surprised by joy and beauty and friendship. It is above all a symbol of mercy.

About the Author

Kerry Alys Robinson is the founding executive director and global ambassador of the Leadership Roundtable.

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Masks and mercy - Kerry Robinson - Chicago Catholic

There is no scientific evidence that proves diets work for the long term. Sure, you'll see fast results if you try some kind of fad diet, but it won't last long. Diets aren't sustainable, which is why it's important to learn healthy eating habits for the long term.

Eating healthy is about balance. It's about enjoying a glass of wine and not feeling guilty about it. It's about learning how to intuitively eat, listening to your body's cues, and not attaching emotions to any of your meals. Healthy eating habits can be cultivated with a few simple changeschanges that won't feel overwhelming or restrictive on your eating. We now know that restricted eating doesn't work, so instead, here are a few healthy eating habits you can incorporate into daily life that will lead you closer to a healthier lifestyle. And yes, it can even help with losing those pesky extra pounds.

1

Snacking is inevitable, we all love to do it! Craving a little afternoon snack (or a mid-morning bite between breakfast and lunch) shouldn't be the reason we turn to salty and fatty junk foods. Instead, stock your pantry with healthier snacks you truly enjoy. Fruit and peanut butter are obviously great options, but you could also snag popcorn, nut or date bars, cheese sticks, and snap pea crisps.

2

Pile on the veggies! Not only does it fill your plate up quickly, but it also provides a ton of nutrients. Plus, they're low in calories. Salad greens are easy, but you could also add roasted vegetables like Brussels sprouts, broccoli, green beans, squash, carrots, and more.

3

Water wards off dehydration (which causes you to want to eat more), but it's also incredibly important for your digestion. Plus, if you're drinking water throughout the day, you're less likely to drink other sugary drinkslike soda and sugary cocktails. Not sure how much you need to be drinking? Here's an easy way to calculate how much water to drink.

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4

Making smoothies is a lot easier when you have the supplies on hand! Stock up your freezer with some of your favorite frozen fruits, or even divide up some frozen fruits in smoothie packs. One easy smoothie pack to make includes 1/2 banana, 1/2 cup of berries, and 1 cup of kale (loosely packed). When you're reading for a smoothie, mix with 1 cup of unsweetened almond milk and either 1 tablespoon of peanut butter or 1 scoop of protein powder. This works well as a snack, but can even be filling enough for a meal!

5

Whole-grain carbohydrates are loaded with dietary fiber, which is the best food you can have for weight loss. Swapping out your white, refined carbohydrates for whole-grain carbohydrates and complex carbs is actually a lot easier than you think. You can find whole-grain pasta, tortillas, bread, crackers, and more.

6

Frying and sauteeing are easy ways to cook dinner, but if you're not careful, you can easily load it up with lots of oil, which piles on the calories. Instead, roast your dinner in the oven on a sheet pan. Sheet pan dinners are easy to throw together and easy in terms of controlling how much oil you end up using. Plus, they're super tasty, and the dish clean-up later is minimal.

RELATED: Your ultimate supermarket survival guide is here!

7

Water is good to drink, but it can get boring pretty quickly. Find a few seltzers you love that can change up your usual water-drinking routine. Plus, by choosing flavored seltzer, you can easily replace your sugary sodas and other beverages that are full of empty calories.

8

Portioning out your food doesn't mean restricting your food! It means properly portioning out the right amount of food for each meal. For a normal lunch of dinner plate, it's good to have at least 4 to 5 oz. of protein, 1-2 cups of vegetables, 1/2 cup (or 1 serving) of a complex carb, and a serving of healthy fats. This plate is full and filling, and you won't feel like you're missing out.

9

Have a sweet tooth? You don't have to eliminate your favorite sweets completely. Just like portioning out your food, plan your dessert for the day and portion it correctly. If you love ice cream, have a scoop of ice cream. Dark chocolate? Enjoy a serving of it. Are you more of a brownie person? Enjoy one warmed up with a dollop of whipped cream. It will satisfy your sweet craving and you won't overdo it on the calories.

Or make your own sweet treat from our list of 73+ Best Healthy Dessert Recipes.

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9 Easiest Ways to Start Eating Healthy - Yahoo Lifestyle

From Men's Health

Cycling can be a hugely enjoyable form of cardio for people who want to lose weight, improve their personal fitness, or just generally be more active in their lifestyle and contrary to popular opinion, you don't have to be thin as a beanpole to do it.

Avid cyclist Leonard Lee makes YouTube content for people who share his enthusiasm, regardless of age or body type. In a recent video, he broke down some of the things he has learned while cycling as a bigger person, including practical obstacles that often arise, as well as the pervasive gatekeeping and fat-shaming that can occur in the cycling world.

"As a self-confessed fat cyclist myself, I can tell you that being heavy adds all kinds of challenges when getting on a bike," he says. "Probably the single main challenge faced by fat cyclists is that being heavy makes cycling hard work, especially when the road starts to go uphill. This is obviously down to the power-to-weight ratio... I'll be the first to admit, I'm one of the slowest climbers I know. But then that kind of makes sense, because I'm one of the heaviest climbers I know. Then again, I can climb."

It stands to reason, he explains, that heavy cyclists must have a high power output, otherwise they'd never make it up those inclines at all. But as they are carrying more weight, "much of that power is effectively lost." He adds that even minor weight loss can help to shift that power-to-weight ratio in a cyclist's favor, resulting in an increased speed both on climbs and flats.

A related issue that heavier cyclists should pay extra attention to, says Leonard, is their knees. "Because climbing is that much harder for us, we tend to put more pressure through our knees," he explains. "This can be improved through some degree through a good bike fit, and ensuring the saddle height and position are correct. Riding in lower gears will also prevent too much pressure being put through your knees."

Finding the right bike for you to begin with can help you avoid some of these problems, but Leonard points out that this in itself is often an obstacle. "Many frames, components and wheels have manufacturers' recommended weight limits," he says. "Never be tempted to exceed that limit, if you do, that item could fail. At best, you'll void warranty. At worst, you could be involved in a nasty accident." Similarly, finding cycling wear that has been designed to be both functional and flattering in bigger sizes can be a challenge although Leonard says whether you want to wear proper biking kit or not is entirely down to personal choice.

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One of the most frustrating and pervasive negative aspects to being a "fat cyclist" is the unsolicited health and dietary advice from strangers, some of which is well-meant, while other times is downright insulting. "Many people see an overweight person, and for one reason or another, think that they have no idea why they're fat," says Leonard. "Believe me, we know all too well how we got here."

For the most part, however, Leonard's enthusiasm for cycling more than compensates for some of the downsides. "Cycling in general has so many benefits that being overweight shouldn't be a reason to not get on the bike," he says. "Nothing in life is without its own unique challenges and obstacles. You can either see these obstacles and let them end your journey right there, or you can be excited about the possibilities that lay beyond."

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This Guy Opened Up About the Challenges He Faces as a 'Fat Cyclist' - Yahoo Lifestyle