DUBLIN, Feb. 17, 2020 /PRNewswire/ -- The practice of rapid weight loss (RWL) in order to "make weight" for competition is common across a range of weight category sports; however the sources of information in support of these practices, specifically among mixed martial arts (MMA) athletes and powerlifters, is a cause for concern, according to research from Dublin City University.

The research, involving lead academics Dr Brendan Egan, David Nolan and John Connor from the School of Health and Human Performance profiled over 260 athletes engaging in RWL prior to competing. They found that the practices varied considerably between sports in terms of both methods and magnitude; but common to both sports was that much of the practices were influenced by coaches and fellow athletes, whereas medical and health professionals including dietitians had minimal contributions.

The findings have prompted calls for a more comprehensive examination of the trends, with a view to establishing protocols to safeguard athlete wellbeing and also for governing sports bodies to assume a role in advising athletes and coaches.

Rapid weight loss is frequently carried out in sports that have weight class restrictions, and includes wrestling, judo, boxing, taekwondo, horse riding, rowing, and the aforementioned MMA and powerlifting. Generally speaking, it involves athletes cutting weight in the 48 hours before competition through a variety of means that reduce food contents from the gut and overall body water content through dehydration.

The practices vary between sports, depending on factors such as the time from weigh-in to competition and the historical/cultural practices of the sport.

Drinking up to ten litres of water per day in a process known as water loading, lengthy fasting periods, immersion in hot salt water baths, and time in the sauna were some of the most frequent methods employed for rapid weight loss by these athletes.

A major difference between powerlifters and MMA fighters is the time from weigh-in to competition being two hours versus thirty hours respectively. Therefore, the difference in time to adequately replenish fuel and fluid stores after weigh-in (termed Rapid Weight Gain) may explain why MMA fighters lose on average 8% of their body weight shortly before weigh-in whereas this is closer to 3% of body weight for powerlifters.

Dr Brendan Egan, DCU School of Health and Human Performance said:

"Rapid weight loss practices have been around for a long time in these sports, and as long as there are weight categories, athletes will look to gain a competitive advantage using these practices. It is important to understand which methods are being used, and how widely they are being used, and in turn understand which individuals are most influential in providing information to athletes about these practices.

Clearly there is scope to improve the quality of information provided to athletes across a range of sports, but there is also a lot more research needed on the effectiveness and safety of the methods presently being used."

Key Findings:

Notes to editors:

Dr Brendan Egan is available for media comment upon request

Self Reported Prevalence, Magnitude and Methods of Rapid Weight Loss in Male and Female Powerliftersauthored by David Nolan, DCU School of Health and Human Performance, Arthur E Lynch, Dept of Physical Education and Sport Sciences, University of Limerick and Brendan Egan, DCU School of Health and Human Performance and Florida Institute for Human and Machine Cognition, Pensacola, Florida was published in the Journal of Strength and Conditioning Research in January 2020.

Prevalence, magnitude and methods of rapid weight loss reported by mixed martial arts athletes in Irelandauthored by John Connor and Brendan Egan of the DCU School of Health and Human Performance is published in the Journal, Sports (Basel) in September 2019

SOURCE Dublin City University (DCU)

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DCU Research News: Sources of Info on Rapid Weight Loss Methods Used by Athletes a Cause for Concern - PRNewswire

Posted: Feb 17, 2020 / 04:30 PM MST / Updated: Feb 17, 2020 / 04:39 PM MST

SALT LAKE CITY, Utah (ABC4Utah) Whether for men or women, the bodys chemistry affects your metabolism. Approaching the goal of sustainable weight loss must be focused on the hormones. Achieving healthy weight loss is about adopting a new lifestyle that will change hormones.

Dr. Kristen Kells is uniquely qualified to speak about losing weight and keeping it off. She says rapid weight loss usually doesnt equal a sustained healthy weight and lifestyle.

Coming from losing 80 pounds herself, Dr. Kells has researched what is essential for healthy weight loss. Its not about counting calories or exercising more. A new eating plan made up of real whole foods with supplements to build hormones naturally is the program she prescribes.

Dr. Kells knows that every person has a purpose in life. The purpose of her program is to allow people to get back to theirs. Self-esteem and energy are the foundation we need to do what we want.

If youd like to hear what specific program Dr. Kells Weight Loss can craft for you, you can speak with her and her team with no-obligation. For the first 15 callers a consultation is free. Call (385) 217-6368.

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Tired of weight loss resolutions? Commit to a lifestyle change that will bring change - ABC 4

Getty / Thitipong Srisathan / EyeEm Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the TreadmillIf you're walking your way to weight loss on a treadmill, congratulations - you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, MS, RD, LDN, CSCS, a bariatric dietitian at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, IL. "It's fairly low-impact," she explained. "It's in a controlled environment. . . . It's a good way for beginners to just get started moving."

You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.

For a beginner, 15 to 30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, the fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Center in DeKalb, IL. But you can also cut back more than that, Audra said. It all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.

The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.

For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion (RPE), or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for "anywhere between five and seven," Audra said. "Feeling like you could talk to somebody, but not carry on a steady conversation." Here's a simple RPE scale to help you stay on track with your intensity.

There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.

Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said. "You want to start with a level that's going to make you feel good, invigorated, and give you energy, which is what exercise should do if you're doing it at the right level for the right amount of time," she told POPSUGAR. Kick your weight-loss journey off with steady-state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's a walking-running treadmill interval workout you can work your way up to.)

And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it. This two-week healthy eating plan can help you get started.

Between logging steps and eating healthy, nutritious foods, you'll be on your way to your weight-loss goals. Fire up the treadmill and lace up your shoes - it's time to hit the ground walking!

Gallery: The biggest fitness myths trainers wish you would stop believing

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Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill - msnNOW

Rebel Wilson was in full Disney mode as she rocked a pair of Minnie Mouse ears! The actress showed off her trim new figure as she visited the newly opened Star Wars ride.

Rebel Wilson, 39, looks SO good! The Australian actress spent the day at Disneyland in Anaheim, California on Sunday, Feb. 16 and showed off her amazing slimmed down figure. Rebel kept her look casual in a skinny pair of leggings with leather details that showed off her toned legs, a long sleeved black t-shirt and fresh white sneakers. Rebel is seriously in the best shape of her life and all of her visits to the gym are clearly paying off! The Catsstar accessorized with a festive pair of Minnie Mouse ears, black sunglasses and a black leather backpack, along with a trusty Apple watch.

The blonde was joined by a group of friends including hair stylist Nicole Leal for her day at the Happiest Place on Earth, and were shown around the park by a VIP tour guide. Of course, theres plenty to see at the park especially with the opening of the highly anticipated Star Wars Galaxys Edge last summer and Rebel made sure to check it out! Rise of the Resistance! Rebel scum unite! This ride is sooooooo cool! she captioned a series of photos, including one of her standing in front of a row of storm troopers, and two others with her friends on the ride.

Thank you Ms President (of Disneyland) for hooking this up on a very busy Presidents Day weekend x, she also added. The accolades were definitely in order, as the group also got to dine at the ultra-exclusive Club 33, as per Nicoles Instagram! Another magical day #club33 #disneyland, the stylist captioned an image of herself standing on a 33 tile mosaic inside the members-only space, which is hidden in the parks New Orleans Square.

Rebel has been showing off her slimmed down figure in recent weeks, and looked absolutely gorgeous as she arrived at the Vanity Fair Oscar party on Sunday, Feb. 9! She stunned in a fitted floor length hot pink dress with a sweetheart neck line, perfectly hugging her curves in all the right places.

Earlier this year, Rebel also declared that staying in shape was her top 2020 resolution. For me 2020 is going to be called ;The Year of Health, she captioned a photo of herself walking on a beach on Jan. 1. So I put on the athleisure and went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food which is going to be hard after the holidays Ive just had but Im going to do it! Whos with me in making some positive changes this year?

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Rebel Wilson Hits Disneyland After Weight Loss Transformation Pics - HollywoodLife

What do you do when you hit rock bottom? Well, 36-year-old Mamta Bajaj knew that there was only one way to go-- it was to get up and get moving. Her weight loss story is an inspiration that no matter where you are or what you are doing, anything is possible if you set your mind to it. An architect by profession, Mamta was really frustrated with her unhealthy lifestyle and her growing weight. When she finally decided to change everything holding her back, there was no stopping her. Here is her weight loss story! Name: Mamta BajajOccupation: ArchitectAge: 36 years

Height: 5 feet 1 inch

City: Pune, Maharashtra

Highest weight recorded: 86 kgs

Weight lost: 27 kgs

Current weight: 59 kgsDuration it took me to lose weight: 1 year 5 months

The turning point: There was a point in my life when I knew I had hit the rock bottom. My weight had got out of my control and I felt really lethargic and exhausted all the time. Moreover, I wasnt really doing anything to get myself out of that situation. Ultimately, I grew so frustrated with my situation that I decided to completely change my lifestyle. I pushed and dragged myself to join a gym in June 2018. It was incredibly challenging as in the beginning it was impossible for me to even run for half a kilometre. However, I made it a point to work on my stamina and endurance every single day. Today, I am glad that I did not give up!

My breakfast: Boiled eggs, a cup of tea and 2 paranthas

My lunch:A bowl of dal and a portion of green vegetables

My dinner: A bowl of dal or soup, a portion of salad and boiled eggs

Pre-workout meal: 3 glasses of warm water

Post- workout meal: A cup of black coffee with a portion of peanuts

I indulge in: I have no fixed cheat days. I usually indulge in biryani and butter chicken. My workout: I make it a point to follow a balanced workout routine. So, I do weight training, cardio and functional training religiously.

Low-calorie recipes I swear by: I vouch on soups, salad, boiled eggs and boiled chicken. Fitness secrets I unveiled: When you are on a quest to lose weight, you are bound to hit a weight loss plateau sooner or later when your weight will refuse to budge. When the same thing happened to me, I completely stopped consuming salt and carbs. How do I stay motivated? Whether it was the loss of inches or the shifting of pointer on the weight scale, I could see that my hard work and determination was paying off. It also made me realise what I was really capable of!

If you too have a weight loss story to share, send it to us at toi.health1@gmail.com

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Weight loss story: From 86 to 59 kilos, this architect lost a massive 27 kilos - Times of India

Ever struggle to balance two or three important things at the same time?

For Nathaniel Young, it felt like he had an eight-pronged candle that was constantly on fire.

I was trying to work through childhood and teenage traumas while simultaneously working two jobs, establishing my own business, moving out of my parents house for the first time, planning a wedding with my then-fianc, training for a bodybuilding show, and replacing my car with a more reliable one, he says.

What prompted Young to handle so much at once? During his childhood, he experienced a lot of anxiety from body image issues and trying to please his parents. At 14, Young started bodybuilding as a coping mechanism.

At 22, he thought that filling his life with more money, a better relationship, and other seemingly positive things would allow him to let go of the disappointment he still carried.

But not long after Young turned 23, while he was trying to juggle everything, he started experiencing manic episodes.

A doctor prescribed him medication to help him cope with depression, which was his initial diagnosis. I didnt realize until it was too late that the medication I was taking actually enhanced my manic episodes, panic attacks, and anxiety.

The breaking point for me was when I was hospitalized for a week in 2017 for having manic and suicidal episodes as a result of taking myself off my medication without consulting my doctor, he says. During that week, Young realized that he needed to make a change, because his way of handling his life was not working.

Young didnt make the change right away. Four months after his hospitalization, Young was at his heaviest, at 50 pounds overweight (weighing in at 230 pounds). He was spending his money erratically, like putting non-refundable deposits on his wedding without consulting his ex-fianc and spending hundreds of dollars on designer colognes.

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Then, the realization that hed made in the hospitalthat he needed to make a changereally set in. He started consistently going to therapy and he ended his engagement with his fianc. Theyd both come to the realization that they were just not meant to be together, especially after the stress hed felt he put on the relationship with his previously deteriorating mental state.

I also began to train as if I had a bodybuilding competition lined up, he says. Young ran around his neighborhood in the mornings, and lifted weights in the evenings. He returned to the gym hed gone to when he was 16 to start his own training business.

Over the course of the next year he lost the entire 50 pounds hed gained, he placed in the top 5 of his division in a body building competition, and he quickly built his training business.

What kept me motivated was that I had completely severed my ties to my past life. I was making a fresh start and I was determined to create a life for myself I never had. As a result, I started living my life like I had everything to live for as opposed to living like I have nothing to lose.

By working on his mental healththrough therapy and at by transforming his overall health through fitnessYoung feels like hes now living his best life.

I have much more confidence in myself and what I am doing with my life. I can walk with my truth, proudly knowing that what I have done does not define who I am, and that I am bigger than my mistakes.

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Fitness and Therapy Helped This Guy Drop 50 Pounds - Weight Loss - Men's Health

Past studies suggesting that eating salt can help you shed the kilos may have encouraged a heavy hand with the salt shaker, but a new study suggests that more salt does not, in fact, promote weight loss.

The study, led by Stephen Juraschek, Assistant Professor of Medicine at Beth Israel Deaconess Medical Center (BIDMC), supports the traditional notion that decreasing sodium intake is important in managing hypertension.

Reducing sodium intake in adults with elevated blood pressure or hypertension decreased their thirst, urine volume, and blood pressure, the research revealed. However, it did not affect their metabolic energy needs.

The results were published in the journal Hypertension.

Salt vs. sodium: whats the difference?

Salt is made up of sodium and chlorine and the sodium part is what is responsible for raising your blood pressure. Although word sodium is often used interchangeably with salt, you need to multiply the sodium figure by 2.5 if you want to determine the amount of salt youre dealing with.

The study

Using data from a well-controlled, 2001 study with 400 participants who followed two distinct diets Dietary Approaches to Stop Hypertension (DASH)-Sodium trial, and a typical, controlled American diet researchers analysed the effects of three different levels of sodium intake (low, medium, and high) on participants blood pressure.

In their secondary analysis of the DASH-Sodium trial, they measured the impact of sodium intake on participants energy intake, weight, self-reported thirst, and 24-hour urine volume.

They found that while reduced sodium intake did not affect the amount of energy required to maintain a stable weight, it did, however, decrease participants thirst. Urine volume was either unchanged or lower with reduced sodium intake.

The results suggest that in adults with elevated blood pressure or hypertension, reducing sodium intake could decrease thirst, and therefore fluid intake and urine volume, as well as blood pressure.

When youre thirsty, your body is telling you that theres not enough water to support the amount of sodium in your system, so it sends a signal to your brain to drink more, explained Mandy Enright to Womens Health.

"Our study contributes meaningfully to this scientific debate and underscores the importance of sodium reduction as a means to lower blood pressure," Juraschek said.

Salt: friend or foe?

Even if you dont have hypertension, its still wise to cut back on the salt and reduce your blood pressure. Keeping your blood pressure under control means youre helping to reduce your heart disease risk, risk of stroke, brain haemorrhage and kidney failure.

Even if you dont add salt to your meals during or after cooking, there are hidden salts in processed foods that can escalate your intake. The scary part is that we dont even realise it. Get this: up to 70% of the salt in our diets is hidden in processed foods, including foods that dont necessarily taste salty, such as bread, butter, cheese, breakfast cereals and pastas. Salt water is also injected into many fresh and frozen meats to make them juicier and increase volume.

The recommended limit

The Heart and Stroke Foundation of South Africa (HSFSA)notes that our body needs salt to survive, but only small amounts. According to the Foundation, high blood pressure is responsible for one in two strokes and two in five heart attacks in South Africa.

South Africans consume, on average, 8.5g of salt per day, yet the World Health Organization (WHO) recommends limiting salt intake to no more than 5g per person per day (equivalent to one level teaspoon).

Moderation is key, and here are a few basic tips for reducing salt in your diet:

Image credit: iStock

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The truth about salt and weight loss - Health24

Kevin Smith, the actor-director-comedian known for playing Silent Bob cant stop talking about his weight loss! The comedian always warns about the scatological side effects of the fat blockers he took circa 2000, the most ludicrous thing Ive done to lose weight. I was shitting pizza grease, he says.

It all began when the director suffered a major heart attack on February 25, 2018. Kevin Smiths weight-loss experimenting caused wild fluctuationsup to 80 poundsand culminated when his heart stopped beating between stand-up sets at the Alex Theatre in Glendale, California. Technically speaking, the actor suffered an acute myocardial infarction, a 100 percent blockage of the anterior descending artery. The widowmaker. As Smith says, After years of doing the yo-yo, the heart attack was like, Yo!

High on a fentanyl drip, he lay in a room at Adventist Health Glendale with only a 20 percent chance of survival as the cardiologist placed a stent and performed emergency angioplasty. The director sang out loud the theme song to the tween TV show Degrassi: The Next Generation because it was very hopeful, he explains. Whatever it takes, I know I can make it through...

Kevin Smith penned down these words about his weight loss:

Six months ago from right now, I was in the hospital recovering from a heart attack Id had the night before. When I went to my Doctor a week later, she told me, The best thing you can do for yourself now is to lose 50 pounds. Half a year later, I can report that I followed Doctors orders: I started at 256 and now I weigh 205. This is the lightest Ive been since high school! My hope now is I can slowly lose another 10 with #weightwatchersand get down to my birth weight of 195! But for now, Im ecstatic to have reached this chunky milestone!

Today the director is consistent with his vegan and low-sugar diet and practices portion control. He is even practicing scanning labels using the WW app. He recently became an ambassador for the program formerly known as Weight Watchers. Moreover, to get rid of any bad cholesterol and inflammation, he takes Lipitor.

Kevin Smith, 47, suffered a heart attack on Feb. 25 in between shows in California. When the doctor told him if he hadnt canceled the second show and rushed to the hospital, Kevin Smith realized that he wouldve died.

The New Jersey native said doctors informed him the heart attack he suffered is known as a widowmaker, which gets its nickname from its low survival rate. Smith suffered from a 100 percent blockage in the left anterior descending artery (LAD), one of three arteries that supply blood flow to the heart.

The Comic Book Men host didnt even know he had suffered a heart attack until he was in the operating room. He was awake as doctors went through his groin to insert a stent in his heart to save his life.

In classic Smith fashion, he said he was singing the uplifting theme song to Degrassi: The Next Generation, a Canadian teen television show, as the doctors worked on him. I was talking the whole operation, Smith said. (The doctor) told me later on, Youre very chatty.

The stent gave him immediate relief when doctors opened it.

I felt like instantly better, he said. It made sense, none of the blood was going through there for who knows how long. I had 100 percent blockage, so I wasnt getting proper oxygen. So now I feel great.

Smith immediately had a 20-pound weight loss only two weeks after his heart attack and said

that he has now lost 32 pounds on the way to his goal of losing 50 pounds.

This is the weight I was when I met my wife, he said. This is a good weight to be at. Last time I weighed this little, I scored big time.

Half a year later, he started at 256 then weighed 205. This is the lightest Ive been since high school! My hope now is I can slowly lose another 10 with #weightwatchersand get down to my birth weight of 195! But for now, Im ecstatic to have reached this chunky milestone!

In 2019, Kevin Smith has reached another weight loss milestone within six months after suffering a massive heart attack. Now a Weight Watchers ambassador, he has shed another 51 pounds by switching to a vegan diet.

The Clerks director known for his Silent Bob character tweeted in 2018 that he was officially down 20 pounds after crediting a weight loss plan celeb pal Penn Jillette wrote about, in his book Presto.

Kevin Smith credited magician Penn Jillette for introducing him to the Just Sides diet, or to use his own words, getting me started with (this) potato famine.

Yes, after his heart attack, Smith tried an all-potato diet and then graduated to a broader plant-based plan similar to the one his daughter follows. After 25 years afatal error, going vegan was the easiest way but not prettiest way to shed pounds. Nobody wants to hear that, he says, and I dont blame them. I dont care how you prepare them; vegetables suck compared to a piece of cake or a steak. But I think of it this way: I know what that stuff tastes like. And its not going anywhere.

Kevin has always given a shout-out to his vegan daughter, Harley Quinn. He called her the little vegan astronaut who explored this meatless/milkless galaxy ahead of me.

He continued, Since I never wanted to see the inside of a hospital ever again, I simply copied the Kid. So this wasnt a diet: these results came from a total lifestyle change of eating solely plant-based foods (which is tough because I hate vegetables).

Smiths experience with mortality has given Smith a new perspective: I ate the way I wanted to for 47 years; I will try the way Im supposed to for one year and see what happens.

Kevin Smith has a one hour walk, every single day, with his furry personal trainer Shecky, a miniature dachshund) Actually, she takes me, he says. She drags meto the top of Runyon Canyon, near his home in the Hollywood Hills.

The director posted this on Instagram in celebration of dropping 51 lbs:

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This @weightwatchers Ambassador is thrilled to announce that IVE LOST 51 POUNDS! Six months ago from right now, I was in the hospital recovering from a heart attack Id had the night before. When I went to my Doctor a week later, she told me The best thing you can do for yourself now is to lose 50 pounds. Half a year later, I can report that I followed Doctors orders: I started at 256 and now I weigh 205. This is the lightest Ive been since high school! My hope now is I can slowly lose another 10 with #weightwatchers and get down to my birth weight of 195! But for now, Im ecstatic to have reached this chunky milestone! I wanna thank #pennjillette for his book #presto, @raycronise for getting me started with his potato famine, and the good folks at #weightwatchers for their app-based program that made it easy to keep track of and control my eating! And I also wanna thank my kid @harleyquinnsmith the little vegan astronaut who explored this meatless/milkless galaxy ahead of me, leading by example. Since I never wanted to see the inside of a hospital ever again, I simply copied the Kid. So this wasnt a diet: these results came from a total lifestyle change of eating solely plant-based foods (which is tough because I hate vegetables). But mostly, I wanna thank all of you as well for the kind and encouraging words along the way. Never underestimate the power of positive feedback: you folks telling me I looked better or healthier helped me stick with it. An encouraging word can really make a difference in someones life and your compliments kept me going! And just look where I went! #KevinSmith #WWambassador #WWFreestyle #WWFamily #WWBros #weightlosstransformation #weightloss #WWCommunity #ad *People following the Weight Watchers program can expect to lose 1-2lbs per week.

A post shared by Kevin Smith (@thatkevinsmith) on Aug 26, 2018 at 12:56pm PDT

Even though Kevin Smith has no one else to praise but himself for his weight loss, he thanked his then teen daughter Harley Quinn Smith, who he said turned him on to a plant-based diet. Not only that he also took time the time to thank his fans for their support:

But mostly, I wanna thank all of you as well for the kind and encouraging words along the way, Smith wrote. Never underestimate the power of positive feedback: you folks telling me I looked better or healthier helped me stick with it. An encouraging word can really make a difference in someones life and your compliments kept me going!

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Kevin Smith Weight Loss Strategies That You Can Easily Follow - Daily Hawker

For those who have recently embarked on a weight loss journey, its likely your body is now fighting the weight loss and you are now on a slow but steady return to your starting weight, says Dr Fuller.

In fact, fewer than 5% of people succeed on their weight loss and dieting journeys long-term - due to our biology. And its the very reason why diets dont work. However, new research shows you can lose weight and prevent weight regain with theInterval Weight Lossapproach.

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Body weight fluctuates enormously from day-to-day and therefore it is important to just monitor the trend over time. Weekly weighing is best pick the time and day that you prefer and record your weight each week.

Dieting has led us to believe that we should be restricting the volume of food we put into our body. However, when you deprive yourself of food, your body shuts down by lowering its metabolism. Instead, you should be focusing on eating more food plenty of nutrient-rich food will help speed up your metabolism and help you with your weight loss goals and prevent weight regain.

New research has shown you can prevent your body fighting itself and prevent weight regain by losing weight in short 4-week intervals using theInterval Weight Lossmethod. Every second month you should aim to maintain your weight from the month before to prevent your body working differently. When you lose weight with diets, your body fights itself your appetite hormones change, telling you to eat more, and your metabolism drops so you burn less fat. This is why you regain the weight you lose.

We have a very hard time saying no to our favourite foods, however, foods that are naturally high in sugar and fat, such as avocado, nuts and fruit, release the same feel-good pleasure response in the brain as processed and fast food. Surround yourself with these foods to avoid the temptation of going to the vending machine or visiting your favourite take-away outlet.

Counting calories is a complete waste of time. Your body is far smarter than calories in versus calories out, and many nutrition labels and calorie-counting apps are not accurate. Take nuts and evegtables for example, 20% of the calories from nuts are not absorbed in the body and these are the very foods that will help on your long-term weight loss journey, not hinder it.

You might also like:

How to lose weight with these 5 easy food swaps

Dr Fuller's new book is called Interval Weight Loss For Women and you can buy it for $32.99.

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How to lose weight and keep it off - Better Homes and Gardens

While intermittent fasting and the keto diet are two of the most hyped mediums of weight loss, a lot of people are unaware of the fact that you can actually combine the two to tailor your fitness regime. 24-year-old Mohanish Rajendra Devrukhkar, a personal trainer and an online fitness coach, tells us that he was able to trim from 128 kg to 95 kg in 7 months by mixing the two approaches along with following a dedicated exercise routine.

He shares that growing up, he wanted to become a cricket player but got injured and the injury led him to commence following a fitter lifestyle. I like to think that my injury brought me into the beautiful world of fitness, he says and also breaks down his weight loss journey below.

I weighed 128 kg when I commenced my weight loss journey, and speaking from experience the first and foremost step of any weight loss and body transformation journey is acceptance. You have to accept your body first and then take steps to change it! I did, by embarking on the below weight loss plan.

I started with indulging in lots and lots of cardio in the gym. I was a foodie as well so being on a constant diet was very tough for me but then I got to know about the keto diet. It worked wonders for me because I am a meat lover and also helped me stick to one diet for a long period of time.

A keto diet (also known as the ketogenic diet) is a special diet plan that ensures you are eating foods that are high in fat (about 70 per cent), moderate in protein (about 25 per cent) and extremely low in carbohydrates (about 5 per cent). The main purpose of this diet is to help your body achieve the state of ketosis. When in ketosis, your body is constantly burning fat at a very high rate.

QUICK READ: What is the ketogenic diet and how does it help you lose weight

"Post following keto for a bit, I shifted my focus to weight training with a good amount of daily cardio and a cross training session once every week in the gym. With this new change in my routine, I started following a 16:8 intermittent fasting split alongside keto.

Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.

There are many IF patterns that you can follow the 12:12 method (fasting for 12 hours and eating during the next 12), the 5:2 method (eating regularly for 5 days and then fasting or eating very little for the next 2 days), the Warrior Diet (fasting for 20 hours and eating only during the remaining 4-hour window) and the 16:8 method (fasting for 16 hours and eating during the next 8 hours of the day). Notably, the 16:8 diet is regarded as the most effective intermittent fasting plan.

Follow a 16:8 pattern of eating and consume only keto-friendly food during the eating window. This will help your body achieve ketosis at an even faster rate.

"Currently, I am not trying to maintain my weight as there is no maintenancefor me, it is improvement. You need to always improve when it comes to fitness! I lost 33 kg in 2016, and since then have improved my physique every single day."

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to combine intermittent fasting & keto to lose weight, according to this guy who lost 33 kg - GQ India