The internal and external obliques, which I like to call "nature's girdle," are located at the sides of the rectus abdominis. They are the muscles you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you've had back problems.
Some scientists and journalists have concluded from this body of evidence that there exists a ‘metabolic advantage’ associated with ketogenic diets. In other words some believe that ketogenic diets cause a greater expenditure of energy (aka, calories) than non-ketogenic diets leading to the claim that ‘a calorie is not a calorie’ (Feinman 2003, Taubes 2007).   However this flies in the face of a standard tenet of nutrition and dietetics that in order to lose weight, we always have to eat fewer calories than we burn – i.e., ‘a calorie IS a calorie.’
About: Christie literally just got going (her first post was in March). But she didn’t waste any time putting it all out there. Her goal is to lose more than 100 pounds and beat a lifelong struggle with depression and anxiety. Her openness caught our attention immediately, and we can’t wait to follow along with her as she takes each and every step.
Thanks for sharing your story. Sounds alot like my journey with weight. You are a brave young woman. We had the quinoa pizza bites and they were delicious. I have celiac disease and love coming across great gluten free recipes. My brother stopped by and tried one and he even liked it. That is a great compliment as he thinks every thing I make is “freaky hippy food”

Truthfully, as Nate says in the Bigger Smaller Bigger book, training style is less important than nutrition for gaining muscle mass. There are dozens of ways to train to stimulate muscle mass, all of them effective. As long as you activate as many motor units as possible, use a proper progression (doing more/doing better each time), and recove adequately, the rest is just personal preference. Once that’s all taken care of, it’s about food amounts and types. All of which we detail in BSB, if you want to revisit it.
Yep, I second the other comment here. HS wrestlers (also, many other grappling sport athletes) aren’t given the full 24 hours to recover from depletion. Some sports have mat-side weigh-ins. Others are just given a few hours after weigh-in to replenish. For these sports, athletes are best served focusing on year-round nutrition strategies, ones that help them stay at a weight very close to the weight they’d like to compete at.
If diet is the most important thing to slim your thighs, then exercise is the next most crucial component to nail on your journey towards gorgeous gams. Many exercise routines don’t focus on slim thighs and can actually bulk your thighs up. For those who are specifically looking to bulk up their thighs, make sure you do lots of heavy weight strength exercises like those done on a squat rack.
Weight Watchers is a household name for the majority of Americans. Why? Because it works. In fact, the U.S News and World Report named this the best weight-loss diet for 2016 in their annual rankings — and with good reason. The balanced program lets you eat what you want, track your choices via a points system, and build a weight loss support network with fellow Weight Watchers' members.
Ketones (beta-hydroxybutyrate [BOHB] and acetoacetate [AcAc]) are produced by the liver when both serum insulin and liver glycogen levels are low (McGarry 1973).  They can be made from fat stored in the liver, from fat released from body adipose reserves and delivered via the bloodstream; or they can be made from dietary fat entering the bloodstream after digestion and absorption as chylomicrons.  In other words, once fat is in the body as adipose reserves or absorbed dietary fat, liver ketone production is a function of blood insulin and liver glycogen content.  There is no special relationship between mobilization of body fat stores (i.e., weight loss) and blood ketone levels.
“The way that I lost my baby weight is doing P90x, Insanity and PiYo at the YMCA—they all have a great system of cardio and plyometrics. The reps are low and the intensity level is high, so when I finish one rep I feel so accomplished to do the rest. I would keep telling myself to do one more. It also helps to have a great instructor; my instructor would literally do the work with you. That’s what makes me want to do more. I am now at a level that I can keep up with our group instructor, which is amazing. I haven’t felt this alive in a long time. I’m a vegetarian, and we love our carbs, so that was a bit hard, especially after doing cardio. You feel like you’re starving. I cut the carbs—no bread and pasta—and just added more vegetables and cold pressed juices to get extra vitamins in my body. I snack when I’m hungry on cashews and peanuts, and hydrate with water as much as I can.”
Erin is a Certified Personal Trainer with a mission to help others reach their fitness goals. She is also a Corrective Exercise Specialist. Her certifications were earned from the National Academy of Sports Medicine. Erin's passion for fitness began with a favorite pastime of powerlifting. As a trainer, Erin believes there is nothing more rewarding than setting and accomplishing personal goals. She's excited to help you do just that.
About: Elizabeth’s list of credentials for writing the kind of blog that helps you stay healthy is a long one — she graduated with dual degrees in food & nutrition and mass communication & journalism, and has now dedicated herself to developing healthy recipes and tips for achieving a wholesome, balanced lifestyle. She also shares her own musings — and her stunning photography — to add a personal touch that connects with readers in a meaningful way.

When you want something sweet, all those fat-free, sugar-free options seem like a smart choice for weight loss. But researchers at Cornell University found that overweight people who choose low-fat versions of snack foods rather than the regular kinds consume, on average, twice as many calories. "The terms 'fat-free' or 'sugar-free' can create a green light effect, triggering people to eat more," says dietitian Cynthia Sass, RD. But many fat-free foods have about the same number of calories (or more) as their full-fat counterparts. 
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. I really appreciate how honest you are! I read a lot of stories and the answer is something like “I cut out soda and started walking” and they don’t talk about the really hard work, food choices, portion control, maintenance, etc. I’m also a person who can’t just eat anything & over the course of my marriage have gained a lot of weight – there’s something about weirdly trying to “keep up” with my much taller/larger husband who has a completely different metabolism! We are about to move & I finally feel really motivated to make changes in my lifestyle. I also appreciate that you are honest about your skin removal – so many people aren’t!!
In the summer of 2009, I was stressed out with life!  So after dinner, every night, no matter what I went for a short walk around the block, and within 1 month I lost 10lbs.  My body must of went into shock with actually moving around.  That was the push I needed.  I was so excited to lose the weight that I actually started to watch what I ate.  I didn’t calorie count, I started out with portion control.  By November I dropped another 10lbs.  I was sitting around 150lbs.  That’s when I took notice of calories in food.  I was shocked to find out how many calories there were in my favorite foods.  I thought ordering a salad from Baja Fresh was a good idea!  Nope!  Having reduced fat desserts from Starbucks was ok,nope.  So I started to track calories on a website, my Virtual Trainer.  I was sticking to around 1200 calories a day, because that is what the magazines would tell me.

Shelley started her blog on the same day she decided to start what she believes will be her final diet. That day, she weighed 256 pounds—two years later she lost over 110 pounds and was her lowest weight in over 20 years, 146 pounds! Shelley uses her blog as a way to remember all of her successes, failures, plateaus and everything else in between. She’s found tremendous support through the blogging community throughout her weight loss journey and continues to share it all on her blog.
Jenn Mitchell is a mother and creator of Comeback Momma, a healthy living blog inspiring readers to live happier and healthier lives. After losing over 50 post-baby pounds and rebounding from postpartum depression twice, Jen became a successful blogger and Personal Trainer. When her anxiety and depression returned years later, she struggled to keep the weight off and rebounded 20 pounds. Now, she’s found a healthy balance and is on the right path toward health and happiness and is a true comeback momma! With the help of her blog contributor, Chrissy, a mother, dietician, and triathlete, the Comeback Momma blog is inspiring women to constantly strive to find the best within themselves.
About: Georgina is a natural in the kitchen. She loves experimenting with new recipes, often figuring out ways to make them healthier, as well as crafting and just generally living a happy life. When she started her blog four years ago, it was for a long time only read by her mother. Now, it’s a huge part of Georgina’s life and features all sorts of yummy recipes, tips for finding happiness and wellness, beauty and crafts. Georgina’s also a very visual person, so you’ll find no shortage of photos to tell the story in an even more vibrant way.
Fat does not need to be avoided for weight loss. In fact, fat makes your food taste better and may promote better blood sugar control, providing lasting energy (54,55,56). But because fat provides more calories per gram than any other nutrient - 10g of fat provides 90 calories, compared to 10g of protein or carbs that only provides 40 calories- it can add a significant amount of calories to your diet if not accounted for.
Erika Nicole Kendall’s ongoing weight loss journey is beautifully chronicled on her blog, Black Girls Guide To Weight Loss, or BGG2WL, for short. Her weight loss transformation began unexpectedly after signing up for a gym membership from some persuading from her mother. But after losing over 170 pounds, Kendall became a Certified Personal Trainer and Nutrition Specialist and writes about food, fitness, body image, and beauty on her blog.
Rather than training hungry, drink a protein shake before you go. One scoop, or about 20 grams, is sufficient. Whey is a great choice because it's easy on the stomach, quickly absorbed, and has an enormous list of additional benefits. Numerous studies have shown that ingesting more high-quality protein leads to both increases in muscle mass and decreases in fat mass.[8]
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Consider if this ‘plateau’ follows a period of significant weight loss. Have you been at the same weight for less than 3 months after a period of significant loss? If the answer is yes, it may not be a true weight loss plateau and may be part of the normal weight loss process. Weight loss may pick up again shortly. This may just be your new stable weight for a period of time before weight loss continues.
As explained below, the folks who did the NuSI metabolic ward study committed 2 errors.  The first was a design flaw: the low fat diet was administered first to all 17 study subjects, and then they were given the ketogenic diet for the second month.  In a well-designed trial, the diet sequence would have been randomized.  The second flaw in the study was that these scientists underestimated their subjects daily energy needs by about 300 kcal/day – a 10% error.  The combination of these two flaws would predictably tilt the playing field against seeing a significant increase in energy expenditure during the ketogenic phase of this study.
By rule of thumb, you can assume that fats that come from plant sources, like nuts, seeds, olives and avocados, are typically more beneficial to your health (58). Plant based fats are high in unsaturated oils thought to promote heart health. In addition, plants naturally contain phytochemicals, compounds that work to protect the plants from harm and have similar protective benefits for humans when they consume them. Depending on how plant based oils are produced, different processing techniques can help retain more of these phytochemicals.  However, you can also get heart healthy fats from animal sources if you look for quality meat, dairy and seafood options.
Thanks for sharing Brittany! I love your honesty and could not have used this post more today. I have been struggling with weight gain the last couple of years and keep falling into this loop hole of not eating clean. I work out 5 days a week, however my diet has not changed and so I have struggled. I will be definitely looking into this book as well to give me a new outlook and starting point. Kudos to you to maintaining a busy life of family, running a business and healthy lifestyle. I am inspired that if someone like you can make the change anyone can! Hugs
I like this article and my heart goes out to everyone struggling with obesity. I think the comments demonstrate that no one method works for everyone. Because of both mental and physical genetic variation we must find the way that works for us. Clearly physical activity and essential nutrients are play a huge role in health and weight loss. How you accomplish these goals can be done in may ways. Thanks for sharing this info.

Thanks so much for sharing your story! I saw your Instagram post opening up this post for questions. My question is about your arms. How was the skin under your arm after losing the weight? Did you do any exercises to target that area? Your arms look great & it is giving me hope that if I can get some more weight off mine will continue to improve. Would love to know any secrets there!
I’m a USAF Viet vet; 66 years of age; diagnosed with hernias (surgery not required now); nerve impingement that I just fully recovered from (it happened a couple of months before the diabetes diagnosis). Now I have to rebuild atrophied leg muscles from when the nerves were not innervating the muscles in my left side – the feeling in my arm came back the next day, but numbess from waist down on left side for a few months – some chiro, mainly a lot of scans (MRI, cardiac ultr-sound, etc.) to insure that it wasn’t a stroke.
About: Alicia is no stranger to blogging. She’s had a few in the last decade, including “Girls Just Wanna Be Healthy,” where she shared her struggles and triumphs as she sought to drop from 190 to 159. But she just recently launched her new blog, where Alicia has morphed from someone who spent her entire life being embarrassed and ashamed of her body into a confident young woman ready to share herself — and maybe help a few others along the way.
When you've got a lot of weight to lose, deciding where to begin can be super-overwhelming—but we've got a good place for you to start. We've talked to dozens of women who completely transformed their bodies—we're talking shedding 50-plus pounds—and pulled together a list of the eight simple changes they made that had the biggest impact on the scale. Their tried-and-true tips might be exactly what you need to get on the path to serious results. But don't just take our word for it: These women's results speak for themselves.
In this study, women were put in one of two groups. Group 1 ate a “normal” diet with 15% of calories from protein. Group 2 ate a high-protein (30%) diet, with a special emphasis on low-glycemic-index foods. Both groups lost weight, but the Group 2 also had impressive hormonal improvements, specifically a decrease in androgens (male sex hormones) and markers of inflammation, and an improvement in insulin sensitivity. It’s complicated because there were two interventions at once (the protein and the glycemic index), but this seems to suggest that getting enough protein is important for hormonal healing.
But as far as I understand the resting energy expenditure will not fall under nutritional ketosis (adjusting for body composition), even though you are naturally satiated to have a lower energy intake, because the body will oxidize body fat, thus limiting the requirement of dietary fat? Is that the metabolic advantage? Or is it the fact that you might have a higher energy expenditure even under eucaloric conditions in comparison to, say low-fat diets?
About: Annamarie’s weight loss story is nothing to sneeze at. She lost a staggering 180 pounds, and she did it all naturally, by eating right and exercising. These days, Annamarie’s in two modes: maintain her healthy weight and lifestyle...and share her personal tips and victories along the way. She’s the kind of blog you’ll want to follow if you want to tap into the day-by-day challenges (and empowerment) of a young woman who made it happen...and wants you to as well.
Beth has struggled with her weight for nearly her entire life. Overweight since puberty and then obese throughout high school and college, Beth tipped the scales at 250 pounds. In early 2009, she resolved to take better care of herself, which included quitting smoking and running for exercise. Initially, Beth didn't drop weight as quickly as she would’ve liked, so she took a look at her eating habits. She joined Weight Watchers where she learned how food should be measured and weighed, and how much she should eat in a day.
If diet is the most important thing to slim your thighs, then exercise is the next most crucial component to nail on your journey towards gorgeous gams. Many exercise routines don’t focus on slim thighs and can actually bulk your thighs up. For those who are specifically looking to bulk up their thighs, make sure you do lots of heavy weight strength exercises like those done on a squat rack.
×