Jennifer Drummond is health food blogger for Peanut Butter & Peppers where she shares healthy, and sometimes not-so-healthy, recipes that help you maintain your weight loss by taking everyday foods and making them healthier without sacrificing the flavor. Jennifer has lost 30 pounds through proper nutrition education and shares her healthy lifestyle tips on her blog.


Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.
Vegetables can be broken up into two types: starchy and non-starchy. The starchy vegetables would fall under the carb section of the plate, while non-starchy are not significantly high in carbs, protein or fat, and have their own section. Non-starchy veggies are mostly water. They provide few calories and are the highest in nutrient density, meaning you can eat a lot more for a lot less calories. Eating more veggies will help make sure your micronutrient intake is up to par! 
Some studies point to 0.45 to 0.55 grams/pound body weight as the minimum intake (72,73,74,75,76). And when looking at weight loss in specific, some studies argue that even higher protein intake at 0.6 to 0.72 grams/pound, and meals providing at least 25 to 30g of protein, are associated with decreases in appetite and better weight management overall (77). Furthermore, studies looking at athletes who are cutting calories, suggest that intakes as high as 1 to 1.4 g/pound to minimize their loss of lean mass (78,79,80,81).
The phrase “slow carb” is anything but sluggish when it comes to blasting fat. Slow carbs are digested slowly, which keeps you feeling fuller and energized longer—and sweet potatoes are one of them. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which helps your body efficiently convert calories to energy rather than stored as fat. And their high vitamin profile (including A, C, and B6) give you more energy to burn at the gym.

You’re eating out of habit, stress, or emotions. It’s all too easy to grab food for reasons other than hunger–out of habit or by the clock, when stressed, when overcome with emotion (strong or subtle), or when we want to avoid something (including our emotions). The procrastination of going to the refrigerator rather than answering a work email or leaning into our emotions can take a bit of practice to break. Practice mindful eating (being aware and present when you are eating) to ensure you’re not eating out of habit, boredom, or emotions rather than hunger.

Thanks for sharing the article Monique. Obesity and more body fat can make people weak and accustomed to several diseases. Diet is the single most important thing when losing weight along with regular exercise and sipping green tea. Love the idea about self-monitoring though. This is something many people totally ignore. Stuffing down whatever is served on the plate is an unhealthy way of eating. While losing weight people should make sure they are receiving enough nutrition.
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."

Surprised? Although olive oil contains fat, it actually contains a type of healthy fat that has been found to decrease levels of fat-storing inflammation. According to a review published in the International Journal of Molecular Sciences, a polyphenol only found in unrefined extra virgin olive oil—oleocanthal—reduces inflammation in a similar way that ibuprofen does: it prevents the production of two pro-inflammatory enzymes, COX-1 and COX-2.
That’s where these tips come in. We talked with eight women over 40—all of whom have lost 40 or more pounds!—about the tools and methods that helped them make lasting healthy changes. And we've got to admit that they’re pretty darn genius! Try incorporating a few into your weight loss plan, and you just might find yourself on the fast track to getting into those skinny jeans. (Looking for even more slim-down secrets? Don’t miss these 6 things you must do to lose weight over 40.)
Enough already. You've read more than enough information about The Lose Weight Diet to decide if it's right for you. If you don't think it is, fine. I don't mind. Feel free to try any of the hundreds of other weight loss plans around. Go buy their books and their products and their memberships. I honestly don't mind at all. In fact, I wish you the best of luck.
This story was beyond relatable, it brought me to tears. I’m lying in bed as I write this. I had a miscarriage and had my D and C surgery this morning. I was on anxiety pills for a little over a year and when i found out I was pregnant with my third baby I decided to quit taking them. My OBGYN said the same thing yours did, but something inside of me urged me to quit taking them. I am at 180 pounds today. This is the heaviest i have ever been in my life. I’m turning a new page in my life. Although I have lost my baby, I’m so grateful to finally be off the antidepressants. This miscarriage was a wake up call for me. I look in the mirror and don’t even know who I am anymore. Your story has inspired me. I want to go back to being thinnish (I’m so stealing your so stealing your word “thinnish”!!). Thank you so much for sharing this.

If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. Louisiana State University researchers found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.
Boredom is a big problem. I now work for myself, and work from home. I'll work for several straight hours, and then take a couple hours off, and then work some more, then take another couple hours off, etc. In those off hours, I get bored, and my mind turns to food. So to counter this, I have to find ways to keep myself busy. Exercising, doing yard work, riding my motorcycle, playing a computer game, are all ways to keep my mind focused on other things.

I am mid 40s and already going through perimenopause phase sinc last year. Seems like I gained suddenly body fat even exercise with HIIT, cardio and weight lifting. I eat clean, no sugar, no flour and processed food. I assume it is to do with my hormone change. I have light period and shorter now these days. Still experiencing mood swings, breast tenderness, bloating and weight gain, hungry for sweets and salty before period. I try to find any articles about carb cycling for women who go through perimenopause phase but can’t find them.
The female body is naturally slightly less insulin sensitive when progesterone levels are higher in the luteal phase (after ovulation, in the last two weeks of the cycle). This means it does not tolerate carbohydrate as well in these weeks. Women who are diabetic know this well. I’ve read many studies and heard from many women I know that their insulin injections have to increase in the second half of their cycle because their blood sugar levels are inordinately high.
I do agree with you 100% that the best way to lose weight is to learn how to eat healthy without excluding any food group from your meals and in essence to follow a balanced diet, but not all people have the patience and willingness to do that. From the hundreds of commercial diets in the market today we consider these 5 to be among the healthiest and most effective for people who want to go for a commercial solutions. Having said that, for those who want to avoid commercial programs they can start by reading: http://www.weightlosshelpandtips.net/2011/04/healthy-weight-loss/

About: On March 1, 2014, a visit to the doctor’s office really brought things home for Bobby. At 6 feet tall, Bobby weighed in at 345 pounds. To be at a healthy weight, his doctor said he needed to weigh 177 pounds, 168 pounds less than the weight he was at. In essence, Bobby realized he was essentially carrying around another person. The moment was the catalyst he needed to change. Rather than set any unrealistic expectations, Bobby decided to set the small, attainable goal of losing 2 pounds a week. So began his blog. And, guess what? It worked. Two years later, Bobby weighs in at 214 pounds (he looks great, by the way), and continues to take those small baby steps that are helping him achieve a healthy body. Bravo.


Be Yourself. Not surprisingly, pretending to be someone you’re not is exhausting. And research suggests that all the energy going towards acting a certain way is draining your self-discipline, making it harder for you to stick to your goals in other areas of your life (92). This is why some people all of a sudden snap when always trying to put on a happy face. Instead, let your hair down and be your own weird, true self whenever you get the chance. It will not only build your self-confidence but can also strengthen your willpower and help you to be happier and more successful in general.
Vegetables are the gold standard of healthy food choices when it comes to dieting because they are the most nutrient dense food group on the planet. Choosing more nutrient dense foods can help you get more quality nutrition into your diet for less calories. And vegetables give you the most bang per bite, which can make cutting calories a breeze and your overall diet more beneficial. Research suggests that eating more veggies can help control appetite, improve mood, and even give you a natural sexy glow (48,49)!
Losing weight in general can affect your hunger, fullness hormones causing you to feel more hungry. And exercising can increase this even further. While going a little hungry can be helpful for weight reduction, being extremely hungry can be downright painful. If you can get past the constant hunger pains, you may also find that crash dieting is making you obsessed with food. Your body is so hungry that food becomes all you think about (22). 
Most random item you'll find in my purse: a resistance band loop. 🤓#fitnessnerd I love that they're so easy to tote around, especially when you're training a client and want to take their workout to the next level. I also add them for a little *spice* in my barre classes. 🔥 🌶 Some of my fave loop exercises: Hip raises (in the pic above. Try it with one leg to make it more exciting) Low squat walks Clamshells Side leg raises Donkey kicks Hip extensions and banded burpees (<-- try it, you'll love it) 🙌🏻 Any favorite loop exercises? What's the most random thing you have in your purse or gym bag right now? 📸: @capturedbycolson
Jen Mellor is a full-time mom and blogger for the inspiring weight loss blog, Just Average Jen. Jen has lost over 140 pounds through healthy eating and shares with us her tips for weight loss, healthy, vegetarian-friendly recipes, and the trials and tribulations of her life and journey to keeping the weight off, all while staying happy and healthy. Her weight loss journey is not only inspiring but has shown us that she is, in fact, anything but average!
Thank you for your insightful comments which can be taken either way depending on your point of view. Personally I have not gone for a Ketogenic diet, just a massive Carb/Sugar reduction to attain fat loss. Let me say at the outset that I am not a trained Medico, nor do I pretend to be. Also I am 70+, no heart disease, no implants, just a Parietal Vagotomy where half the Vagus nerves of the upper part of my stomach were cut to prevent Stomach Ulcer formation. I assume that since these nerves were cut there is poor communication between my stomach and my brain to tell my brain that I have had enough to eat and to stop pumping Insulin. But that is another issue.
If you follow the slim-fast program by the book it will work. There is no way out since the major meals are composed of slim-fast products that guarantee the amount of calories you consume. Now, there are both advantages and disadvantages to this approach. First it is costly because you will have to order all those slim-fast products and second there is a chance that you will get bored quickly and quit. On the other hand it is a perfect solution for the working woman who does not have the time to cook or organize her meals in advance. If you want a quick solution that is healthy and can generate good results then the slim-fast solution is for you.
The answer for me is simple, “Do the right thing despite any issues and stresses.” Despite anything negative in society and despite any direct impact on any person, one can do one’s best to simply choose to do the right thing. It’s not easy; it’s a bear at first. But wellness practices beget wellness. Most of us are victims of something, including our own brains, personalities, and proclivities. We have to work on awareness every day and do the right thing.
Because we know it's (sadly) not possible to self-select an area for fat to shed with a healthy diet and exercise, the main thing we can do to target certain parts of the body is muscle-toning exercises. Thigh muscles are some of the strongest in the body, however, so you might be wondering how to go about slimming down the fat on your thighs without bulking up the muscle too much. We asked celebrity PT and founder of The Dan Roberts Group, Dan Roberts, to share his expert opinion:
Only 11% of Americans correctly estimate their ideal daily calorie requirements, according to one survey. The rest of us tend to overestimate, says Bonnie Taub-Dix, RD, a spokesperson for the Academy of Nutrition and Dietetics. Let's say you assume that consuming 2,000 calories per day will allow you to reach your target weight, but it really takes 1,800: Those extra 200 are enough to keep an additional 20 pounds on your frame. 
I am 55 and have been in menopause for 5-6 years, I also had my thyroid removed at 31, So I have a lot of trouble keeping weight off, never mind losing some. I am taking thyroid hormone as well as estrogen and progesterone. What is the best way for me to carb cycle? I feel like you are saying that I should be careful about going to low carb when carb cycling. So keto would be out then, I guess?
Each slice of grapefruit you add to your salad acts like a match to spark your body’s fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What’s behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Japanese research suggests the smell of the juicy fruit can “turn on” calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
Foods rich in the amino acid leucine can help build the lean muscle mass that’s needed to trim excess fat from your frame, according to Jennifer McDaniel, MS, RDN, CSSD, LD. It literally jumpstarts the process of developing muscle mass—and red meats are one of the best sources around. Go grass-fed to get the added benefits of omega-3s and conjugated linoleic acids—these two fatty acids help to decrease the inflammation in your body that causes fat storage.
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.
Some studies point to 0.45 to 0.55 grams/pound body weight as the minimum intake (72,73,74,75,76). And when looking at weight loss in specific, some studies argue that even higher protein intake at 0.6 to 0.72 grams/pound, and meals providing at least 25 to 30g of protein, are associated with decreases in appetite and better weight management overall (77). Furthermore, studies looking at athletes who are cutting calories, suggest that intakes as high as 1 to 1.4 g/pound to minimize their loss of lean mass (78,79,80,81).
This is a top quality protein source that lowers body fat and leads to maintenance of muscle mass. High quality protein is perfect for supporting weight because it contains amino acid leucine. This amino acid cuts down the calories and builds muscles. If compared to fats or carbs, proteins promote greater satiety. It helps in cravings as well. Protein is perfect for reducing cravings and improving the desire for snacks. Increasing protein intake has been a process for the ability to reduce cravings drastically and snacking at night. Protein has thermogenic properties which burn calories the food contains during the digestion.

I know, I know. It sounds great to just be able to eat whatever you want to stack calories, but you really only want to increase your intake by 5 to 10% to promote more lean mass. Fat storage is a fairly simple process in the body, heck, we are designed to store more fat for survival purposes; whereas laying down muscle takes more time and requires more specific approaches, including adequate protein intake and strength training. Research suggests it may be possible to lose fat and gain muscle at the same time, but this phenomenon is not well understood and success can vary drastically from one person to the next (4,5). 
About Blog Healthful&Inspired’s mission is to provide inspiration for individuals who have the important goal of losing weight by means of helpful and inspirational articles, meaningful infographics and photographics that trigger an aspiration for success, real life weight loss success stories, weight loss products that work to help boost the process, and more to people who are looking for ways to become lighter and slimmer than they were yesterday.
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.
You aren't tracking all of your calories. Are you tracking all of your food and beverages, every day, including weekends and cheat days? Even if you are tracking most days and staying within your calorie range, you might be doing more damage than you think on off days. Small snacks and caloric beverages, including alcohol, can add up quickly if you aren't accounting for them. Aim to be more diligent and see how close you are to hitting your calorie range on average each week. 

I am so obsessed with food but every time I look in the mirror it makes me feel so disappointed on myself. I did want lose weight but can’t help to eat and eat more food, I already use all kinds of method on diet like keto, vegetarian, vegan etc. but it won’t work because of my eagerness to eat foods. So, I began to research what can help me on losing my weight and to lose appetite and I saw this blimburnseeds.com/news/marijuana/news/media-tv/imprisoned-in-ecuador-for-carry-cannabis-seeds-and-paraphernalia-part-1/. A report from The American Journal of Medicine explains that regular marijuana use was associated with lower levels of fasting insulin and smaller waist circumference. Cbd and thc are also new to me and I don’t even smoke. Alternatively, they’ve also found new ways to infuse cannabis on food and beverages. If this is true I can’t find any solid conclusive evidence that speaks to its efficacy. Any personal experience or testimonial would be highly appreciated. Thanks


In August of 2010, one of my members of Getting in Shape 2010 group recommended I joined Sparks People.  I thought what the heck, since my virtual trainer was giving me issues.  Well I set up my profile, entered how much exercise I do a week, and what my goal was and guess what?  It calculated how many calories I needed to lose 1.5 lbs a week.  Don’t forget I was eating only 1200 calories a day.  Sparks told me I needed to eat 1550 at the low end and 1700 on the high end.  I was so happy, I could eat!!!!  It was like a new world opened up for me.
In 2010, Kelly decided it was time to make a change. So she started blogging about losing weight. She credits the bulk of her weight loss in those early years to Jenny Craig. Today, she writes about how she manages to keep the weight off. No Thanks to Cake is full of healthy recipes that are sure to make your mouth water. There’s also plenty of inspiration for people starting out on their own weight loss journey.Visit the blog.
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.
Lie on your back with knees bent and feet flat on the floor, a few inches apart on the floor. Press down with your left foot as you lift your hips and extend your right leg up and straight, pointing the toes toward the wall in front of you. Hold for a second, then kick the leg up at a 90-degree angle while holding your hips up. Hold for three seconds, return your right foot to the floor and lower your hips to starting position. Lagree recommends doing 10 reps on each side.
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you're tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
Coming back to this question of ketones and weight loss, when someone with some extra body fat begins a ketogenic lifestyle, perhaps it is the increased ability to burn these stores, coupled with the reduction in appetite and cravings, that facilitates initial weight loss.  In this scenario, keto-adaptation facilitates weight loss, but only as long as the reduced hunger and cravings allow one to comfortably eat fewer calories per day than one burns.

About: For some people, the idea of sweating it out in a gym or running for miles along the road is this side of awful. And for them, there’s Graceful Fitness, an approach that incorporates dance, yoga and deep-breathing — but also acknowledges the body’s limits and celebrates rest time. Plus, Graceful Fitness author Faith also has a unique approach to food — blending eating for health with eating for fun. It’s pretty much the peaceful way to incorporate fitness and healthy eating into your weight loss regime, and it’s all done by a young woman whose blog shows you step-by-step how to get there.

While an apple a day keeps the doctor away, it also burns belly fat. Apple contains pectin found in apple skins that bind to the water and prevent absorption of fat by cells. Apples are enriched in fiber and take longer to digest, keeping you full longer. Additionally, the apples are rich in antioxidants that prevent metabolic syndrome. So, you can keep hypertension, pre diabetic states and cholesterol at bay.


In proofreading this I decided to add a little side note. This is MY personal story and personal experience with anxiety medication. Maybe it just isn’t for me, maybe it just wasn’t the right one or maybe I just had a bad experience. Whatever the case may be, I completely understand that everyone has different situations and different stories. For me, anxiety was induced by our life situation and was something that I have been able to since manage on my own. But I completely understand and acknowledge that this might not be the case for everyone and I completely respect that.
Happy Friday! 😎 The weekend is almost here, and I'm dreaming about this "Crack Coffee" that I tried at @dfgrille last week. Listen to this epic iced coffee combo: Black Barrel @mountgayrum, St. Elizabeth All Spice Dram, Chai Tea Syrup, @chameleoncoldbrew Nitro, Half & Half, and Whipped Cream. How does THAT sound as a Friday pick-me-up? ☕️🥂 #signmeup #dfgrilleVIP #happyhour #icedcoffee
Running slims down your thighs and reshape your legs. It is an effective exercise for people with big thigh muscles as it decreases the size of the muscles by reducing excess fat. Endurance running with little or no incline can trim down your thighs. If it appears difficult, you can also use an elliptical trainer with little or no resistance. Ensure that you maintain the correct posture on the elliptical trainer to lessen the strain on your quadriceps (front of thighs), thus preventing your thigh size from going up. Running on an incline should be considered as it can burn more calories than running on a flat surface.
On my weight loss and fitness blog I don’t have any links of my own to anything, there are too many links out there promising you things that are just not true and don’t belong in a realistic world. I started my blog as my lady has had a problem all of her life, so I though she can’t be the only one so I started to blog about it. I do have ad-sense on my site, I believe a bit of income for our hard work is OK.
Apart from this, around 180 to 270 grams of complex carbohydrates, such as whole grains, vegetables, and fruits, should be consumed, which will fulfill 45% to 65% of the calorie need for the day. Low-fat proteins like poultry, meat, and fish should also be eaten. It is recommended to eat 50% to 95% of low-fat proteins. This will provide for 15% to 25% of calorie intake for the day.
When you eat foods that are low- or no-fat, other ingredients are added in so that the food tastes like its full-fat counterpart. Those extra ingredients don’t add in the nutrients that have been stripped away, however, so you end up craving more because, despite the fact that you just ate, your body is still lacking in the vital nutrients it needs. You end up eating more calories than you would have if you’d just eaten the full-fat product.
Tina Haupert is a Boston-based Lifestyle Influencer and the creative mind behind Carrots ‘N’ Cake, a healthy living blog that serves to help everyday people achieve more balance through fitness, nutrition, and general best practices to improve one’s holistic personal wellness. Tina’s weight loss journey began in 2004 when she decided to get serious about her health and her body image. Two years and 23 pounds later, she reached her weight loss goal all while developing healthy lifestyle habits that she’s been able to maintain to this day.
Some popular trends like the apple cider vinegar diet, green tea, coffee or cayenne pepper have been touted as special fat burning superfoods. The mechanisms behind a majority of these claims are not well understood, but typically involve optimizing absorption and digestion rates or increasing RMR temporarily through thermogenesis (100,101). And sometimes the positive effects are due to these foods decreasing appetite. 
Enough already. You've read more than enough information about The Lose Weight Diet to decide if it's right for you. If you don't think it is, fine. I don't mind. Feel free to try any of the hundreds of other weight loss plans around. Go buy their books and their products and their memberships. I honestly don't mind at all. In fact, I wish you the best of luck.
If you’re having trouble getting to bed, these 20 sleep strategies can help. To help stick to these strategies, consider these sleep tips your weight loss tips as well. Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest. You can also consider natural sleep aids to boost your ability to fall asleep and sleep soundly.
I saw a post on pinterest for your pumpkin spice drink and started clicking around! Congratulations on your weight loss! I have just started working out regularly for the first time (just about) in my whole life. But what I’ve been learning slowly, even before I began the physical regimen, is how important it is to eat real food. Thanks to people around me who love food and their families health enough to really get informed about it, I’ve been seeing just how misinformed we are and how duped we can be by clever marketing that claims to be “healthy”. When I learned where skim milk comes from and how it’s made (and, for instance that it’s used to fatten pigs up) and that real dairy fats (in moderation) are linked to weight loss but “fat-free” items quite the opposite, I was stunned! Then I thought, of course! People were eating the real things long before heart disease and obesity ravaged our culture. When you start to learn about real nutrition instead of what we’ve been sold by industries, it can be a really great weight loss tool. And, I have to say thank you for using things like coconut milk in some of your recipes! I have a dairy intolerance and it’s nice to know that for the pumpkin spice recipe, at least, I wouldn’t have to tweak it myself!!! I look forward to reading more and trying some of your creations!
Congrats on your transformation! You should feel very proud of yourself to have come so far and to have gotten to the point where you can listen to your stomach. Surprisingly, that simple communication with our body is something that so many of us have trained ourselves to not pay any attention to. After suffering with an eating disorder for about 15 years, I got to the point where I didn’t even know what it felt like to be hungry anymore! I had to really work to “hear” that signal. And you’re right, counting calories can be an obsession that can take over your life and your thoughts, so I think it’s awesome that you have cut back from that and are just listening to your wants and needs and not freaking out over a piece of cake.
Cutting weight under the watchful eye of an experienced coach is pretty normal for teenage grapplers/fighters. But take heed: trying to do this on your own without a coach can be extremely dangerous. Also, here’s something important to note: cutting weight gets easier each time you do it. So your first few cuts, you’re lucky to get 8-12 pounds. After years of cutting, that number goes way up. What we’ve posted here is a modest cut. I know some athletes who can do 35 pounds in a week!
Please check out Tribe of Mentors, my newest book, which shares short, tactical life advice from 100+ world-class performers. Many of the world's most famous entrepreneurs, athletes, investors, poker players, and artists are part of the book. The tips and strategies in Tribe of Mentors have already changed my life, and I hope the same for you. Click here for a sample chapter and full details. Roughly 90% of the guests have never appeared on my podcast.
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.
The fat-burning equation is simple: Protein builds muscle. More muscle = more fat burning. And fish is one of the healthiest sources of lean protein—especially wild salmon, says dietitian Lauren Minchen, MPH, RD, CDN. It’s also a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. But that’s not all: “Getting enough protein and healthy fat also helps to reduce cravings and has been shown to help keep weight off for longer,” adds Alissa Rumsey, MS, RD, CDN, CSCS.
After a cancer diagnosis sent her normally healthy lifestyle off-course, flight attendant Tracey Z. Dickson was heavier than she had ever been. When she was declared cancer-free, she hopped back on the treadmill and got her diet in order—and went from 158 pounds to 117. One of her diet secrets? "Instead of dessert, I'll have a baked sweet potato sprinkled with cinnamon," she says. "It tastes like I'm eating sweet potato pie, but for a ton less calories." For more healthy ideas on how to get your sugar fix, check out these desserts with 150 calories (or less).
Snacking is the key to Mary Rogerson’s 60-pound weight loss but it’s not just how often she eats but what. “I aim to eat at least seven servings of vegetables a day, along with some protein, every few hours,” she says. “And The best part is that by the time she’s loaded up on her rainbow of produce, she’s usually too full to eat much else and her cravings for sweets have gone way down.
3. Artificial preservatives. Namely Sodium Nitrite. Sodium Nitrite has been linked to colon cancer and lung disease. It's probably just fine if eating in small amounts. But if you're eating 2 or 3 bags of jerky each day, then you're subjecting yourself to danger. To counter this, look for preservative-free jerky. There's plenty of it out there, here's a link.

The most common mistake you're probably making when doing abs work is jumping in without limbering up, causing you to do most of the work with your hips and back. See, your core muscles are harder to activate when the areas surrounding it are still tense. Try this: Before doing a single crunch, put a foam roller in the center of your back at the edge of your shoulder blades and stretch back over the roller, arms up. Repeat until the middle part of your back, which tends to get pulled the most during improper abs work, feels loose.
I know, I know. It sounds great to just be able to eat whatever you want to stack calories, but you really only want to increase your intake by 5 to 10% to promote more lean mass. Fat storage is a fairly simple process in the body, heck, we are designed to store more fat for survival purposes; whereas laying down muscle takes more time and requires more specific approaches, including adequate protein intake and strength training. Research suggests it may be possible to lose fat and gain muscle at the same time, but this phenomenon is not well understood and success can vary drastically from one person to the next (4,5). 
Bottom line:  While there might be a ‘metabolic advantage’ to a ketogenic diet over one containing a fair amount of carbohydrate, on average the difference is small.  This does not explain why some people seem to lose weight relatively easily when carbs are restricted, which may be due to inter-individual variation. However the common observation of significant and sustained weight loss over months and years (Hallberg et al, 2018) is more likely a result of the benefits of nutritional ketosis on fuel flow, appetite, and cravings; as well as the reduced inflammation that is triggered by modest levels of beta-hydroxybutyrate. Clearly humans following a long-term ketogenic diet can eventually remain weight stable by adjusting fat intake to balance daily fat use for fuel.  For those wishing to lose weight additional rather than remain weight stable, one’s goal should be to reduce dietary fat intake down to the margin of satiety (just enough, but not too much) and avoid or limit non-satiating energy sources such as alcohol.

Ross Enamait is a boxing coach and trainer. He has a passion for high-performance conditioning, strength, and athletic development. His philosophy is that successful training requires figuring out what works for the individual. On Ross Training, he provides the research and real-world advice his experiences have backed up, but never a “my way or the highway” approach. Visit the blog.
The sprawl is basically a burpee on steroids — a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper and lower bodies — especially your abs! “It takes the traditional burpee to the next level by having you touch your chest to the ground, then pushup to plank as you continue the move,” explains Braganza.
In high school, my body didn’t seem to go through many changes. As far as exercise goes, I stuck with track and field and figure skating. I never exercised outside of whatever practice I was going to during the week. As far as nutrition goes, I had a lot of the same habits as middle school but developed quite a few new unhealthy habits.  Once I could drive and spend late nights with friends, my nutrition was crap. I remember stopping at QT (the best gas station in existence) on the way to every shift to work and getting a drink and snack or candy. I remember meeting friends late at night at whatever fast food joint. I remember ice cream multiple days of week in the summer, snacking after school before dinner, and snacking again before bed. One positive choice I made as a high schooler was when I vowed never to eat fast food meat again (I had to read the book “Fast Food Nation” in an English class and was disgusted about the fast food meat industry and have never missed it since). As far as body image goes, again, I remember feeling overweight and embarrassed, but also being muscular because of figure skating. Again, like middle school, really solid and supportive friends surrounded me so I never felt isolated or disliked because of my weight. However, I would say in middle and high school I never felt confident in my body or loved the way I felt or looked. 
Alcohol is broken down into sugar. Excess sugar gets stored in the body as fat. Hence, it is better to either avoid alcohol or to drink in moderation.Losing weight from specific areas, particularly your thighs, is quite an uphill task. Therefore, you should be patient and focused on what you wish to achieve. You need to give yourself enough time before you ‘flaunt’ slim and toned thighs. You have to be realistic in setting your goals after taking into consideration your body fat, genetic makeup, and current level of body fat.
My body went through a slow weight gain throughout the years and because it was so slow, I didn’t really notice too much, or really, I noticed once it had already happened and the weight was there. I remember the times getting frustrated in dressing rooms, when older clothes didn’t fit, feeling terrible in my body, and the comparison of feeling like there were so many people around me that ate more unhealthy foods than me and exercised less that were somehow still so much smaller than I was. I thought that my body would stay the way it looked forever, no matter how hard I tried to change it. I wondered if I would ever accept how my body looked or be comfortable in it. For all of the years building up to this one, I was not quite hopeless, but always a little let-down in myself, specifically the choices I made, the way I felt, and the way I looked. I didn’t feel the best in my body and wanted peace.
Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.
Studies suggest that healthy behavior can be contagious and something as simple as just posting about running on your social media can influence your friends and followers to go for a run (93). But is it possible to have to much of a good thing? Can a constant overload of fitness pictures of ripped abs and physiques flooding your feed wreck your self esteem? 
Can a food-loving chef lose weight? Tony of The Anti-Jared said yes, to the tune of more than 200 pounds. When he started coughing up blood and having other severe health problems in 2008, the chronic yo-yo dieter decided that he was finally losing the weight for good. And he's made good on that promise to himself. But his primary motivation for the weight loss and for keeping it off was so he and his wife could have another baby. Unfortunately the baby did not survive, but the poignant lessons he learned&mdas;and wrote about in his post The Butterfly—go far beyond losing weight for a loved one.
Seriously. It's packed with zinc, which experts say is pretty much your belly's best friend. Zinc increases your body's levels of circulating leptin, which is a hormone that regulates your energy expenditures, fat storages, and appetite … so pretty much everything that impacts having that extra bit of fluff overtop your abs. You'll obviously need to opt for the lower-in-sugar kinds and indulge in moderation, but it should help chip away at that pooch. Now that we can dig.
My morning beverage of choice is a tall glass of spring water. When I get to work I will have my apple cider vinegar water, and then some tea. Hydration plays a huge part in your weight loss. 😎 #fitmom #keto #lowcarb #foodplan #mealplan  #lunch #dinnerideas  #dinner #lunchideas  #intermittentfasting  #beforeandafter  #beforeandafterweightloss  #fitness #fitnessjourney  #weightlossjourney  #weightloss #tea #acv #Applecidervinegar #hydrate
Drinks: I started drinking so much water! I found a water bottle I love and brought it everywhere with me. If you don't have a water bottle you like, find one and have it on you 24/7. Along with water, I'm a huge coffee drinker so that is regularly apart of my diet. I also drink Diet sodas (specifically Diet Dr. Pepper and Diet Coke). Other than that, I don't drink much else. I know a lot of people tend to consume extra calories through drinks but I don't have as much issues there.
Weight loss, the rate of weight loss, and patterns of weight loss tend to vary from person to person and can even vary within the same person when comparing to previous weight loss attempts. Many people experience steady weight loss for quite a while, followed by periods of weight stability, and it may not be a true weight loss plateau. Just look at the 1 year data from our clinical trial—the average patient experienced 9 months of rapid weight loss and 3 months of weight stability (Hallberg 2018), while following the same nutritional approach for the entire year. Over time, most people who sustain a low carb or ketogenic diet find a new stable weight after a period of significant weight loss.
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.

Perhaps you might be consuming too much fat because you’re trying to raise your ketones, but pump the brakes! In addition to potentially contributing too many calories, sources of fat like coconut oil (including concentrated supplements) contain medium chain triglycerides (MCT). These cannot be stored in body fat, meaning that whatever is consumed has to be promptly burned for energy. So you’re adding these sources on top of your dietary fat consumption for satiety, this type of fat takes priority. Often times people fall into the trap of adding supplements of coconut oil or straight up MCT oil and it ends up adding extra calories. Yes, it may raise your ketones a bit, but the overall cost may impact your weight loss.
And my motivation is people! I have a friend that goes to almost all of my gym classes with me, so I look forward to going just so I can see her! I found running buddies who go to races with me, so running a 5k is actually fun(ish) and it’s more of a social experience than physical torture. And my Fitbit helps me to be more conscious of my movement on a daily basis. I don’t know why, but those silly little flashing lights make me want to get my 10,000 steps in everyday!

Take my unedited photos below for example. After having my son, it took me a while to get back into the groove of things. My diet was ok and my workouts were not very consistent. Needless to say, but the time my fitness shoot came around, I was anything BUT ready for it physically. After seeing the unedits, I decided to kick my ass into shape and by the next shoot (right photo), I had leaned up and gained muscle-while slimming down. You can see the tone moreso in my legs and that the cellulite and fat had decreased as well.
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