It’s rare for me to be able to contribute something relevant here, but I actually have been losing weight for the last year or so and I do have something closely related to a blog about it. The thing is, It’s been extremely inactive because I have no idea what to write about. The process of weight loss can be hard for a lot of people, but it’s not complex in any way. I guess my blog can be an example of how to not really do it? Any tips?

As we approach Valentine’s Day, we are reminded of all the reasons we love LOVE. Companionship, trust, affection and emotional support are just some of the things we’ve come to expect from a happy couple. Not to burst your dreamy romantic bubble, but there is one very real downside to expect in a relationship, and that would be “relationship weight gain.”
It can be harder to lose weight after menopause. In fact, many women gain an average of 5 pounds after menopause.5 Lower estrogen levels may play a role in weight gain after menopause. But weight gain may be caused by your metabolism slowing down as you age, less-healthful eating habits, and being less active. You also lose muscle mass as you age, so you use fewer calories.
Thank you so much for this article on carb cycling & weight loss for women! I found it tremendously helpful for personal reasons but also because I work with so many women (as a personal trainer) who encounter significant frustration when it comes to weight loss, health & hormonal status (the interplay among them). Your article seems to speak to mostly women of reproductive age or to women who are still menstruating. I also work with many women age 50+ and wondered what recommendations, if any, might you have to offer regarding carbs/carb cycling for peri-/menopausal/post-menopausal women? Thank you so much, Stefani – the info & wisdom you share on your blog & via your podcast (which I love!) are invaluable to me. I also totally dig your book and recommend it to other women all the time! I so appreciate the work you’re doing!
And as people get older they tend to become less active, which means you burn fewer calories all day long. Plus, you naturally lose muscle mass due to hormonal changes, which further drops your daily calorie-burn rate. Muscle tissue burns more calories than fat tissue, so a body with less lean tissue has a lower metabolism and is prone to weight gain.
About: Who is Kristin? It can be tough to tell. The “about” section of her blog is empty, and finding her name so we could peg an author involved a deep dive into the blog archives. But one thing we do know...Kristin’s blog is deep. Very deep. It’s her innermost feelings, struggles, emotions with how her weight makes her feel, her low self confidence and her constant highs and lows. It’s the kind of blog that sucks you in from the moment you start reading, the kind of blog that tells you, “whoa, this person is really pouring her heart out.” And it’s Kristen’s level of vulnerability that makes her so appealing, that makes her one of the most powerful weight loss bloggers on our list. Whatever pain your weight loss struggles have caused you, you’re sure to relate to Kristen.
You may also know this root veggie as a sunchoke since they’re the roots of a type of sunflower. According to a Canadian study, subjects whose diets were supplemented with a type of gut-healthy insoluble fiber called oligofructose not only lost weight but reported less hunger than those who received a placebo. Researchers discovered that the subjects who consumed the prebiotic fiber had higher levels of ghrelin—the hunger-suppressing hormone—and lower levels of blood sugar. And you guessed it: Jerusalem artichokes are one of the best sources of the fiber.
Hi Gary! Thank you for the nice comment, Sorry it took so long for me to reply. I understand about seeing pictures of yourself and it’s wonderful that it motivated you. For a lot of people it doesn’t. It didn’t for me for years. Until one day, I was digging in my drawer and I found a picture of me and I couldn’t believe my eyes! My family said it wasn’t me, well it was me! I recognize my shoes and handbag anywhere! I keep that picture on my fridge, and when the urge to eat hits, I look at it, breath and ask myself,am I really hungry?

The Dukan diet is a ‘phase diet’ similar to Atkins and 17 day diet but it’s main idea is to take care of what you eat rather than the quantity of the food you eat.  For this purpose the diet has a long list of foods you are allowed to consume at each stage. It is not an open diet where you choose what to eat (provided that you are within a certain calorie range) but it is a ‘closed diet’ in the sense that you are given a list of the foods to eat. In brief the 4 stages of the Dukan Diet are:
Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez, a master trainer at Crunch in New York City. "It seems so simple, but 45-60 min of brisk walking every day can do wonders for your metabolism," says Gonzalez. "Plus, it ensures that you don't over-train, which can lead to an over-production of cortisol—a stress hormone that's been shown to contribute to belly fat." In fact, if your walking workout helps you unwind after a stressful day or work through emotions that might otherwise rile you up and stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid walking a day can lead to 1 pound of fat loss a week," says Gonzalez. "That is significant!" (Discover how you can lose up to six times more weight with Prevention's walking plan.)
It was (and still is) important for me to have a game plan for the day. Usually I prepared the night before for all my meals for the next day. I would pack my lunch, think about my breakfast, or talk to Alan about what we would make for dinner the next day. If I was going out for a meal, I would think about healthy choices I could make. If I was going to have to work late, I would pack a healthy snack to hold me over. I found that it was really helpful for me to set myself up for success ahead of time. 
Estrogen and progesterone have significant impacts on carbohydrate metabolism. At different parts in the menstrual cycle, carbohydrates are processed either much more efficiently or with much more fat storage. This is the secret to female carbohydrate cycling. Instead of sticking to a simple regimen provided by a personal trainer or some internet forum, the best thing you can do to maximize the effectiveness of your carb cycling is sync it up with your menstrual cycle.
Noam Tamir, C.S.C.S, founder of TS Fitness, also says that metabolic resistance training and high-intensity interval training is a solid way to reduce fat all over, including belly fat. “These [types of exercise] help to burn calories during the workout, and they also give you that after-burn effect,” he says. “Plus, they help to change your body composition by increasing your muscle mass.”
About: Healthier key lime pie. Lower-calorie chocolate caramel snickers bars. Lower carb chocolate-filled cookies. If you have a sweet tooth but are trying to lose weight, Kaylie’s blog is for you. Kaylie is a registered dietitian who has a sweet tooth of her own. So, naturally, she figured out recipe swaps for making desserts with lower calories while maintaining all the sweet deliciousness. Talk about having your cake and eating it too.
About: Normally, we’d skip right on over a blog that doesn’t identify the author’s name, but the woman authoring “Frantic at Forty” gave us pause. Why? Because her story is one that so many can relate to — a woman about to enter midlife trying to make sense of things and lose weight. The author started the blog just before she turned 40 as a way to stay accountable while she started out to give herself the only gift she wanted — thin. She’s lost plenty of weight, and, even more importantly, found some happiness in the process. We just hope that turning 40 doesn’t mean an end to her blogging.
I am with you if you are thinking—“I don’t have the time for games!” But, believe me, playing any sport at least thrice a week will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler as well! The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay. Your mind will stop worrying all the time, you will also get a sound sleep at night, and hence, you will be active all day at work.
So here’s where I have to say that I AM NOT a dieting or fitness professional. Even having to write that is humorous. I am absolutely NEITHER of those. And that is one huge reason that I was so reluctant to share my story. Yet as my sweet friends told me over our trip last month, my blog is to inspire and to them, my weight loss story could be inspiring. So once again, I am not a professional so please DO NOT take anything I say as advise. This is just my story and if it motivates one single person to change their lifestyle, I would be absolutely thrilled to have shared these glorious images 😉

From a standing position with your legs apart, squat down and touch hands to the ground. Jump feet back to a plank and lower body to touch the ground, pushup to plank then jump feet in to a squat keeping hands touching the ground. Return to standing. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” she adds.
Several months in, I finally found the energy to start moving. I call it moving because it was hardly intense exercise. Addison was an extremely difficult baby from 0-15 months and I got very little sleep for as long as I can remember. She literally cried all night and all day. It was all I could do to get out the door and make myself move. But I did. I walked the 1.2 mile super hilly loop around our neighborhood pushing Addie in a stroller at least 4 days a week. I eventually graduated to two and then three continuous loops around the neighborhood but that was about the extent of my workout routine. Although it was super difficult at times, I stuck to this routine of eating good and walking the hood (hehe that rhymes) and in approximately eight months I had lost close to 80lbs.
About: Courtney’s been overweight since second grade, and it’s taught her many valuable lessons (lessons she shares on her blog with nearly every update). Between 2010 and 2011, Courtney dropped an impressive 75 pounds, but then gained much of it back after giving birth to her son. Courtney’s been up and down in her weight loss journey, but with the start of her blog, she’s going to keep it off for good this time as she learns to be happy, healthy and finds financial freedom — taking us all along with her.
About: The lessons people learn when they start losing weight are important and meaningful. But it can be tough to articulate them in a way that helps other people with their own weight loss goals. That’s far from the case when it comes to Tim. About 2 years ago, Tim tipped the scales at 295 pounds. Today, he weighs in at about 220 —75 pounds lighter and a whole lot more fit. And that’s what he’s dedicated his blog to, sharing fitness tips and lessons he learned to help others achieve their goals too.
Known as “forbidden rice” because only emperors were allowed to eat it, black rice may be the cheapest source of antioxidants around. According to the American Chemical Society, black rice has more antioxidants than a spoonful of blueberries, with more satiating fiber, more vitamin E, and less sugar. More antioxidants mean less inflammation, which means less fat storage for you.

So finally, let’s discuss if there really is a ‘metabolic advantage’ to nutritional ketosis, meaning that the body burns more energy per day at any set level of physical activity compared to when a non-ketogenic diet is consumed.  The simple answer is that we still don’t know the answer for sure.  But we do know enough to get a rough idea how much of a metabolic inefficiency might be associated with nutritional ketosis.


Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power to give you the momentum to perform the move, says McGarr.
About: If ever there were a husband-wife duo who had the chops to back up what they’re selling, it’s Hilda and Randy. And the good news? They’re not really “selling” you anything. They’re two people who care about their faith and want to use their own experiences getting healthy using a low-carb diet to help guide others to wholesome wellness, too. Randy lost more than 70 pounds and overcame Type II diabetes and hypertension, and Hilda is a survivor of the Guillan Barre Syndrome and Fibromyalgia. Now, both of them are pastors who blog delicious, healthy recipes, plus insightful, impactful truths about finding health and wholesome lives. Pretty powerful stuff.
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.
A common misconception amongst many female fitness enthusiasts is that steady-state cardio in the "fat burning zone" is ideal for weight loss. Spending two hours on the treadmill may seem like it'll get you bikini-worthy bod—more minutes, more calories, right? However, while steady-state cardio has many benefits, it isn't the most effective way to reduce body fat.[1]
Eat polyunsaturated fats. While saturated fat leads to the body's retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat.[7] Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering the risk of stroke and heart disease.[8] Sources of polyunsaturated fats include:[9]
My weight was pretty consistent throughout middle school, high school, and into college. As a middle schooler, there was so much going on in just trying to develop as a human that fitness, nutrition or creating a healthy lifestyle was never going to be a priority. I exercised by figure skating (I used to be a competitive figure skater!), track and field, and soccer (I played goalie for one year so honestly I shouldn’t even count that.) I also remember many sleepovers spent eating pizzas, candy, and soda. I specifically have one memory of me and a friend challenging each other to eat entire medium pizza from dominos by ourselves…and we both succeeded…so that’s where I was as a 7th grader. I remember feeling bigger than a lot of girls and embarrassed about my weight sometimes, but I had super great friends, kept busy with activities, and overall was supported and I think that is why my weight never got me down too much. Overall, I probably lived a generic middle school life.

This is my first time to your blog, I found it when googling “Instant Pot Weight loss”. Reading your story, it was like reading my own biography, seriously its scary lol. I am so glad you have found a healthy balance. I struggle working as a nurse with crazy shift hours, a hubby working crazy shift hours and a toddler (who eats healthier than I do thanks to gerber organic food pouches – meanwhile i’m polishing off the bag of krispy kreme kruellers haha), – I HATE cooking/meal planning. My struggle is real with needing stupid easy but healthy recipes. Your story is inspiring because I feel like we could be soul sisters haha and I have hope that i can learn to cook and eat better not only for myself but for my hubby and baby.

About: Who is Kristin? It can be tough to tell. The “about” section of her blog is empty, and finding her name so we could peg an author involved a deep dive into the blog archives. But one thing we do know...Kristin’s blog is deep. Very deep. It’s her innermost feelings, struggles, emotions with how her weight makes her feel, her low self confidence and her constant highs and lows. It’s the kind of blog that sucks you in from the moment you start reading, the kind of blog that tells you, “whoa, this person is really pouring her heart out.” And it’s Kristen’s level of vulnerability that makes her so appealing, that makes her one of the most powerful weight loss bloggers on our list. Whatever pain your weight loss struggles have caused you, you’re sure to relate to Kristen.
Aerobic exercise is a key component when it comes to shedding excess belly fat. Honestly, it doesn’t matter as much whether you perform steady state cardio or HIIT, what’s more important is the amount of time spent doing it. The AHA recommends completing 150 minutes of moderate intensity cardio, or 75 minutes of HIIT, weekly. Aerobic exercise has been shown to decrease stress, as well. Stress raises cortisol levels which can make you hold on to belly fat. You MUST perform cardiovascular exercises to maintain heart health and slim your waist!
About: Bonnie’s been sharing her life — and family of 7 — with readers for years. But the reason she found her way onto our list is because of what she started Jan. 2 — a full-on commitment to cut out the junk food, soda and other unhealthy habits and lose weight. More than three months later, and she’s more than succeeded. Her daily struggle is the kind of thing anyone who’s stopped and started and stopped and then started again can attest to. But what really makes it special is that this time, she not stopping.
●Personalize your portions. If you’re a woman eating with a man, customize your portions to suit your body’s needs, says Sass. That might mean more veggies and smaller servings of protein and foods with starch and fat. For example, on burrito night, skip the tortilla in favor of a bed of greens, and stick to a piece of lean protein the size of a smartphone, a small scoop of a healthful starch such as brown rice and a dollop of guacamole.
Perform cardiovascular exercise to melt away thigh pounds. Choose a form that involves the thighs, such as running, indoor cycling, elliptical training, stair-climbing or versa climbing. The American College of Sports Medicine recommends 60 to 90 minutes of exercise performed five days a week to effectively lose weight. Spend a majority of this time doing intervals -- simply bounce back and forth from a fast to slow intensity. This will burn a high amount of calories and keep your metabolism elevated once you are done.
Losing weight is no small feat—it often requires a complete lifestyle overhaul, and with so much information out there, it can be tough to know what strategy might work for you. And to top it all off, all the weight loss myths that just will not die threaten to throw you off track. That's why it's helpful to know what has worked for real people—in their own words. Here, we've gathered advice from 28 women who have lost between 26 and 174 pounds—and kept that weight off for good.

Embrace failure. Failure is not all bad. It's an opportunity to learn a little bit about yourself and grow stronger for next time. Imagine what you would say to a friend or co-worker who has recently failed. I bet you are thinking about kind and supportive words of encouragement you could offer. Now think about the things that you would tell yourself. Does it sound different? And if so, why? Try to treat yourself with the same kindness and support you would someone else and know that success is less about perfection as much as it is about consistency. So when you fail, dust yourself off and get back to it. Something that really helps me, is even though I’ve failed a lot, I remind myself that as long as you’re trying, there’s a chance to succeed. If you give up, there’s no chance.
Why are you eating? Are you truly hungry or is it just that time of day? Or perhaps, there is just food around that looks good. Take a moment to think about what is driving you to eat at this particular moment and take note of any behavior that is not helping you move towards you goals. There is nothing wrong with eating when you're not hungry, or eating for pleasure, but make sure you are aware of why you are doing it and do your best to make it a positive experience free of guilt and any negative emotions. 
Within the athlete world, carbohydrates are more embraced. Macro timing and balance has been a popular tool for optimizing performance and results and this approach can be applied to the average eater. Understanding how carbs work and adjusting your intake of high quality options to support your daily needs through carb cycling may be an alternative approach to just eliminating carbs all together.
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
Unfortunately, that balance can be hard to find when our ancient evolutionary responses just aren’t appropriate for the modern food environment. Especially for women who are already overweight, it’s entirely possible that the fat -> estrogen -> fat cycle can spiral out of control. Weight loss by itself approaches this problem from one angle (less fat means lower estrogen production), but specifically addressing estrogen might also be helpful.
Fast forward several years later, I had another baby (Winter) and came out of that pregnancy about 40-50 lbs over my end goal weight. I had always had this dream to finally hit the big “100” in weight loss. By 2013 I had begun to take some classes at the gym and count calories a little more but I in NO WAY did anything extreme. And I honestly believe that is the key to weight loss and to keeping it off. It was NO quick journey to that final number but by July 2013, I hit 120 lbs and had officially lost 100 lbs…
For some, as little as one or two drinks can impact weight loss. Beyond just its contribution of calories, alcohol interferes with the digestion and utilization of other nutrients, including fat. If you’re hitting a weight plateau and drink alcohol, evaluate your alcohol intake. Consider the type and the volume of alcohol you’re consuming. The carbohydrates and calories can add up quickly, and not to mention, we sometimes tend to reach for food when drinking – whether hungry or not!

Satisfying your sweet tooth doesn't require a refined sugar-packed snack. The key is retraining your taste buds to recognize naturally sweet foods, like fruit. "To curb my hankering for treats, I eat mangoes," says Tamyala Ezell, who lost 105 pounds by making over her eating habits and working out three times a week. "They have a natural sweetness that does the trick. Plus, they're low in calories and high in fiber." Another example? "I top berries, nectarines, and cherries with homemade whipped cream, nuts, and dark chocolate," says Goetke.
The notion that abdominal obesity is the most dangerous kind isn't new. Back in the 1940s, the French physician Jean Vague observed that some obese patients had normal blood chemistry, while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. Almost always, the latter patients carried their fat around their middles. And, almost always, they were men.

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Dinner: Dinners are all over the place. If you missed my blog post from a few weeks ago, I made a Recipes for Success post which included a lot of the meals I've been cooking recently. You can read the post for actual recipes, but basically my favorite thing to make is "bowls." I like having quinoa or brown rice with veggies, greens, and protein. You also don't need to be a cook to throw everything in a bowl. I just tried to make a lot of "lighter" means with protein and fresh foods.

Thank you for this advice! This is a great blog post. I have been struggling with personal issues that has affected my weight for 10 years and have found reaching out online to seek the advice of others has helped me through the good and bad time. I have always had issues and have started to follow the advice of Dr. Robi Ludwig. I saw her on a tv show once and I really appreciated her take on current psychological issues. I have been following her twitter for updates and advice https://twitter.com/drrobiludwig?lang=en due to following her advice I was able to sort through the personal issues and get on track with my weight loss.
●Halt bad eating habits. Before you cave to the crave, hit the pause button, recommends Pamela Peeke, author of the bestseller “The Hunger Fix: The Three Stage Detox and Recovery Plan for Overeating and Food Addiction.” Ask yourself: “Am I hungry? Angry? Anxious? Lonely? Tired?” Get in touch with your emotions and ask, “Am I’m emotional right now? Am I about to knee-jerk into overeating?”
The nutritionist has slowly led me into a ketogenic diet and within 2 months my PSA has gone from 8 to 6.6 and the latest reading is 6.0. I have gone from 62 kilos to 58 kilos in about 2 weeks and it is fair to say that I do not feel hungry although I have one meal or at most 2 meals a day. I jog almost every day for about 60 minutes keeping my heart rate above 120. My diet bothers everyone else but not me.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
When you want to lose leg fat, it pays to be the hare, not the tortoise. Fast, intense exercises, like sprints, are one of the most effective ways to shed fat quickly. Research published in the Journal of Diabetes Research reveals that shorter periods of intense exercise, like sprinting, are just as effective at reducing body fat as longer periods spent exercising at moderate intensity, so go ahead and add some quick sprints to your routine. Pair those sprints with the fat-burning foods and you’ll be looking leaner before you know it.
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