The effects of a high protein diet are dependent on overall calorie intake and results may be stronger with short-term studies compared to those looking at long-term effects. In one meta-analysis of trials comparing the long-term effects of low-fat diets with either high or low protein content, there were no significant differences in weight loss (45), whereas another meta-analysis of trials evaluating short-term effects suggested modest reductions in weight and body fat, compared to a standard protein diet (46).
I laid on the floor, crying, and said “so this is being an adult.” Then I belly laughed. ⠀ My feelings were all over the place, stress was present but it wasn’t unbearable, I had a lot of work, but not too much that I was drowning, Cooper was gone, but I knew he was okay and happy with his dad—I was seemingly okay, but I didn’t feel okay. ⠀ So I did what I do when I feel off, I reach into my toolbox and grab the tool that makes the most sense in that moment. First, it was calling a friend. She allowed me to cry. Knowing that I didn’t want advice, I just needed someone to receive my vulnerability without judgement. ⠀ I laid on the floor because I liked the way the pressure of my body felt on the ground. I cried, well, I sobbed. I was in pain and my body hurt. She listened, and then said something that made me laugh. Within moments I was in the depths of pain, then belly laughing. “So this is being an adult”, I said. But looking back now, it has nothing to do with being an adult, but being a human. Allowing ourselves to feel the full range of human emotions without fucking judging them. ⠀ Self care can feel like a bunch of bullshit and fantasy land ideas. So how can you filter the BS and get through your hard as hell moments? 👉🏽Don’t focus on being 100% better. Try just 1%. Because 1% is a whole hell of a lot better than nothing. By the way, this crying ordeal was last night—we all have bad days and moments and adulting is hard AF sometimes. As I was about to hang up the phone, I said “I feel 3% better”. Not 1, or 2, I felt a confident 3% better. That, was progress. ⠀ Maybe you need to draw your feelings, cry them out, dance them out, call a friend and just speak, yell, masterbate, breathe, watch a show, mediate—whatever you need to do, remind yourself that 1️⃣ you’re so human. You’re imperfect and it’s okay to have off days. 2️⃣ self care is all about trial and error. Adjust and pivot with each present moment. 3️⃣ 1% better IS better. Reframe what progress looks like to you 💓 ⠀
You shouldn't feel the need to discard fruit all together just because of the carb content. Fruit tends to be be high in water and fiber, both of which have beneficial effects on satiety. In addition, fruit consumption has been inversely associated with weight in a number of studies, suggesting that fruit could be included as a part of a healthy, balanced diet for weight loss (52). Some studies even suggest that each type of fruit may offer different health benefits as well as different effects on weight loss (53). Fruit also works wonders as a healthy dessert substitute.
If your weight is 180 pounds and you don't want to gain or lose weight, you can calculate your TDEE and strive for your average intake to match that amount. If your TDEE is 2,300 calories a day, you should be eating about that much every day - but if sometimes you are eating more, say 3,000 calories on weekend days or heavy training days, you will need to adjust calories on other days accordingly. And don't forget to adjust your TDEE as needed with changes in fitness or calorie burn. If you were previously fairly active and now working a desk job or mostly sedentary, failure to adjust your activity factor and adjust your estimated TDEE may result in weight gain.
Hi Rory, as someone has mentioned, you can try healthier substitutions. But there really exist issues such as food addictions, and these may be best addressed with a psychiatrist, therapist or a specially trained nutritionist who can help you work through it. I don’t know your case, but for others, overeating or overeating certain foods is self-medication, as it can trigger similar neurochemical responses to certain drugs.
So, what should you do? Make sure you are consuming enough calories to avoid the starvation mode, yet you are still able to lose weight. According to Harvard Medical School, women should consume no less than 1200 calories per day for weight loss. Men should consume no less than 1500 calories for weight loss. Consuming less than these amounts may put your body into starvation mode and deter weight loss.
The Academy of Nutrition and Dietetics (AKA the top nutrition authority in America) released a revised paper this year saying that both vegetarian and vegan diets are best for people's health as well as the environment. If you're not ready to make a complete shift to meatless and cheese-less, consider "part-time" vegan and vegetarian plans, where you eat mostly plant-based at breakfast and lunch or on weekdays, and then eat fish, meat, dairy, and eggs only during designated times.
Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbs causes the body to release insulin. The body controls glucose (sugar) by producing insulin. The insulin moves the sugar out of your blood, and some of it may be converted into fat. The low-carb diet structures your meals around proteins, soy-products, vegetables, fruits, and nuts to avoid this. While you want to limit the number of carbs you eat, you don't want to completely cut them out of your diet. Try to have carbs at least 20% of the time. Your body does need glucose in order to function, and carbs are a good source for that. Foods that are allowed as part of the low-carb diet:
The 17 diet is not a bad diet. Phases 1 and 2 are not according to standards but phase 3 is a rather balanced phase. We have selected this diet to be part of our best weight loss programs for women because many women want fast results in a short period of time and phases 1 and 2 can give you the results you want in 34 days. The tricky part is to keep the weight off when you are entering phases 3 and 4 and this is where you need discipline.
Begin with your feet a few inches apart and your left foot placed on a glider (or, if you don’t have one, a towel.) Then put your weight on the right leg as you slowly bend and squat down, sliding your left foot to the side. Count to three on the way down and then slowly straighten your left leg, counting to three on the way back up. Repeat: Note that most of your weight will remain on the stable leg. Lagree recommends doing three sets of 10 reps on each side.
At the time of publishing this post, these are the 5 weight loss programs we believe are more suited to women. For sure there are many other diets and programs that are suitable for women but based on our experience, research and criteria these can produce immediate results. You can also read a previous post on the most popular weight loss diets to get a better view on what is available in the market. What is important is to select a program or diet and stick to it for a number of weeks and then evaluate the results and consider if the particular program can work for you or not. Do not let the fancy marketing advertisements of weight loss products take you over but base your decision on healthy standards and practices.
Great Article but so way OFF THE MARK to such a degree as to make me cry. Controlling weight gain can only be done by controlling, and reducing, blood levels of INSULIN – and there is no medication that can do that. But, and its a big BUT, one can reduce Insulin very precisely by eliminating sugar and carbohydrates from the diet and fasting, preferably at least 16 hours (I try for 20 hours) between meals. I am a type two diabetic of 25 years duration, and have been doing this for 3 months and not one hypoglycemic attack during this time with a weight loss of 19kgs, down to 69Kgs. To prevent hunger add a healthy, natural fat, such as butter, to your diet. Does wonders. If I understand it correctly the reduction of Insulin below a certain level allows the body access to the body’s fat stores so that it can finally burn off these fat stores.stores. Once Insulin reaches a certain blood level it PREVENTS the burning of fat stores – hence the need to FAST and reduce the Insulin. The fasting is also wonderful for Calorie restriction and it’s benefits. – Just my two cent’s worth – hope its been useful.
Michelle Vicari’s weight loss journey began the day she made the decision to do gastric bypass surgery. Michelle struggled with obesity her entire life—and with BMI of 54, several health issues, severe GERD, and obstructive sleep apnea, the surgery saved her life. Not only is she down 158 pounds, but she no longer needs any of the 8 medications she was on prior to surgery and only needs to visit the doctor on her annual checkups. On her blog, you can find recipes and menus for post-surgery lifestyle, health tips, product reviews, and ramblings about her life post weight loss surgery.
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.
Resolve to do more prying. Oysters are one of the best food sources of zinc, a mineral that works with the hormone leptin to regulate appetite. Research shows that overweight people tend to have higher levels of leptin and lower levels of zinc than slimmer folk. A study published in the journal Life Sciences found that taking zinc supplements could increase leptin production in obese men by 142 percent! A half-dozen oysters only have 43 calories but provides 21 percent of your RDA of iron—deficiencies of which have been linked to a significant increase in fat gene expression.
“Every morning I drink a cup of warm water with half a lemon squeezed into it, a teaspoon of apple cider vinegar, and a dash of cayenne pepper,” says Michelle Keough. This helps her start her day off on a healthy note while getting her hydrated after a long night. This trick, combined with eating meals built around protein and veggies, helped her lose 20 pounds and keep it off.
1. To get rid of stomach fat, you should perform exercises such as sit ups and crunches. These abdominal exercises train the rectus abdominis and oblique muscles. Toning the muscles in the abdominal section creates for a strong core while also increasing stability and improving posture. To vary the crunches, do reverse and oblique crunches in addition to regular crunches.
Just wanted to say thanks for mentioning Sparkpeople! Last week, I came across your website after visiting Apartment Therapy’s The Kitchn and reading a woman’s recipe about pumpkin pie oatmeal. She listed your Crockpot pumpkin oatmeal recipe as a recommended recipe. I’ve been having a hard time taking off ten pounds–I’m in my forties and I can’t eat like I used to! I joined Sparkpeople a week ago and have been really liking it. I don’t feel so isolated, and the tracking tools are really great (and it’s free, too!). Thanks for introducing me to Sparkpeople, Jennifer!
Between his hilarious poetry, inspiring post-it notes, and top ten lists that make Letterman sound unoriginal, reading Jack Sh*T, Gettin' Fit can feel more like your daily dose of comedy than weight-loss advice. Of course you get that too, you're just laughing so hard you don't realize how good it is for you. Check out his post When Harry Met Salad to see what I mean.
In addition, eating more nutrient dense foods may promote losing more weight and help control hunger (42). When your body is not getting the nutrition you need or is deficient in key nutrients, it signals to your brain that you need to keep eating, regardless of how many calories you’ve consumed. Make your calories count and choose the most nutrient dense foods for optimal and healthy weight reduction.
About: Blogs full of heart-felt writing and deep emotions are great, but it never hurts to toss in one with a laugh-out-loud humor to it as well. Enter Running off the Reese's blogger Cely. If her blog mantra “Because no one should have to choose between their pants and chocolate” doesn’t pull you in, her creative use of gifs and humorous style of writing will. Cely was diagnosed with rheumatoid arthritis at the age of 18 — a diagnosis she certainly didn’t let hold her back. She runs races (usually half-marathons or less), shares her experiences, has a long list of book reviews...and talks a bit about life in general in between. And it’s awesome.
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.
“My goal was to look like the women I admired in the fitness magazines. After attending a local fitness competition with a friend, I was able to find a trainer who educated me on the importance of eating healthier and exercising and how the two together were the key to obtaining an amazing physique. I changed my diet dramatically. I ate five small meals a day and began doing cardio five to six days a week, and the transformation was astonishing. I wanted to compete at the same local fitness competition I visited before beginning my journey, and I placed third in the Open Bikini going against women that were half my age! Competing was not only an amazing experience, but a huge confidence booster. I have gone on to accomplish so many amazing things in four-and-a-half years, including placing in competitions, being on the cover of a fitness magazine and becoming a contributing writer for several fitness magazines. This has shown me that I can accomplish anything I put my mind to and that age truly is just a number! Today I feel and look better than I did at 25.”
We already mentioned above that this diet is perfect for women over 40 and it is a very good choice for women of all ages. It is not very difficult to follow as it does not restrict any food groups from your daily meals. All it takes it to be selective on what you eat and in what quantities. You do not need any special preparations on food other than remembering to minimize the consumption of red meat, fats, sugars and salt.
About: Megan is a lifelong runner who exemplifies what’s it’s like to find happiness in fitness. Her blog is mainly a personal diary about her running, race trainings and occasional trim-ups, but it’s her integrity and honesty that makes you want to keep reading once you start. She’s a real person with real ups-and-downs, perfect for a person who is well on their way to their goal weight and a general healthy lifestyle, but sometimes takes a few steps back and struggles. Megan, like them, has downs, but her continuous determination is something you’re sure to admire.
Once keto-adapted, people consistently report that the intensity of their hunger and cravings is diminished; (Boden 2005, Mckenzie 2017) and that the daily swings in energy and mood they experienced on a high carb intake are reduced, if not banished. These problems tend to be replaced with a consistent sense of energy and mental alertness as long as a well-formulated ketogenic lifestyle is followed (Volek & Phinney 2012).
About: Britni’s been blogging for years, but only in the past couple did she start on a journey to lose weight in a unique way — by working towards getting her personal training certification (and blogging, of course!). She’s a hardcore lover of food and fitness, and she’s also dedicated to making sure other young mothers like herself are given the tools they need to shed pounds and maintain a healthy lifestyle.
“Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat,” says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.
Thanks Jen! When you get down to the last 10 – 15lbs., it’s so much harder to get it off. Sometimes I think when you can’t lose weight and your doing all the right things,it maybe because it’s your bodies way of tell you it’s at it’s happy weight. I just keep plugging away and see what happens. As a long as your exercising and eating right that all that counts because your doing something good for your body!
Another food in the list of top 24 foods that burn belly fat is chilled potato. Chilled potato is very useful for burning belly fat. If you keep potato in the refrigerator for overnight, it will form a resistant starch crystal. This is a constituent of fiber that stimulates the two hormones production halting hunger. In addition, this resistant starch crystal can help your body in burning more fat and making the fat cells not available. If you do not like using chilled potato directly on your belly, you can eat them in a vinegar potato salad form.
My son was competing nationally and had to cut almost 20 pounds in 2 days… and he had to wrestle 3 hours after weigh in… (he had two classes to wrestle in 175 or 200 – he though he was 185 and just needed 10 pounds but when he stepped on the scale Wednesday night (friday weigh in) he was 192. He spent a lot of time in the hot tub and ate chicken and broccoli and made weight – then he drank too much too fast and ate two peanut butter, honey and banana sandwhiches… but couldn’t really recover in time… he lost his first match, won his next 4, but getting into the losers column means you wrestle almost every 25 minutes and he couldn’t gain back the stamina… suggestions when you don’t have 24 hours? I think he did pretty good on the cutting weight part (he could have drank more water earlier in the week) but gaining it back along with his energy never really happened – he was done within 24 hours of weigh in…
While all foods are processed to some degree, some foods are more heavily processed than others. What is commonly considered a processed food, is any food that has gone through one or more changes in form from how it is found in nature - by either cooking, genetically altering, or adding multiple ingredients, etc. Another common way to determine how processed a food is, is by checking the ingredients label and looking for a shorter list full of more ingredients you recognize as food, and less added sugar, salts and artificial ingredients and preservatives.
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.
About: Mindy doesn’t just blog about weight loss, it’s actually her job to help people lose weight. She’s a busy, Washington, D.C.-based one-on-one weight loss coach, and (luckily for us), spends some of her spare time blogging about it too. Her blog is great in that it clearly comes from an experienced professional, but it’s also fun to read and features Mindy’s quirky personal touch, just what the doctor ordered for people as they work to drop those extra pounds.
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If you do buy snacks and other convenience products like salad dressings, read the ingredients list and nutrition facts. Buy brands that are organic and free of pesticides and dyes. Skip the flavored version of foods like yogurt and add your own fresh fruit and honey to it. And when possible, make your own foods. Spend a few hours meal prepping on the weekends to make staples you can eat throughout the week, like sauce, dressings and healthy on-the-go snacks.
Kelly created her blog, No Thanks To Cake, back in 2010 when she began a life-changing adventure in weight loss. But what started as an online journal documenting her weight loss transformed into a healthy lifestyle and healthy cooking blog. She continues to chronicle her weight-related ups and downs, but now, No Thanks To Cake records the story about how she has maintained her weight loss throughout the years and everything that goes along with it.
Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
I had the pleasure of meeting (and rooming with!) Beth at FitBloggin'. In person, she is just as sweet, down-to-earth, and motivated as she seems on her blog, which she launched to document her weight-loss progress online. Beth also shares what she’s learned along the way, including healthy recipes she creates at home. In two years, Beth has dropped 90 pounds, reached her goal weight, and run two half-marathons, among other road races.
Like many other overweight and obese people, particularly women, you may have tried time and time again to lose weight with little to no success. You may feel discouraged and wonder what’s the point in even trying? While you’re not alone in these feelings and frustrations, there are some key weight loss tips involved in women’s weight loss you might not know about — and that could make all the difference.
●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.
We know from studies of identical twins that important metabolic variables like peak aerobic power (Sundet 1994), fat mobilization in response to exercise (Bouchard 1994), and lipogenesis from carbohydrate (Kunesova 2002) are strongly influenced by genotype. It is likely that there is considerable genetic variation around the metabolic response to nutritional ketosis, meaning that some individuals may experience an accentuated energy expenditure response when they are keto-adapted.
Not exactly. But restricting your eating window may help you cut more calories overall if done correctly (110). If you are able to avoid the natural urge to binge eat once you get to sit down for a meal, and are still keeping total calorie intake in mind, science suggests it can be an effective way to shed pounds. But the fasting itself doesn't promote more weight loss or fat loss.
Great question, Cain. The cumulative stress of training for a competition and then cutting 10-20 pounds certainly does compromise the immune system. (So does competition itself, for a few hours after the event). Then, when you stuff hundreds of people in an arena or auditorium, all sharing their bacteria and viruses with those compromised immune systems…so getting a cold is the very common. All big athletic events are like this: marathons, tournaments, etc.
About: Brian’s struggles with weight are some we can all relate to — the need to get healthy, fit, you name it. But what makes his blog particularly interesting is that his studio apartment doesn’t have a kitchen. That forces Brian to get creative, and all he has to work with is a mini-refrigerator and a Big Boss Rapid Oven. His blog is a way to stay accountable and share recipes that are about as creative as you can get.
“My motivation for losing the baby weight and getting back in shape is to set an example for my kids on how important it is to be healthy, strong and fit. I've known Brooke Taylor of Taylored Fitness NY LTD for many years, so when she created the five-month program, I knew I had to get on board! I incorporate my gym time into my daily schedule, like brushing my teeth, so it's part of my day. If something comes up or there's a school activity, I rearrange my schedule to fit it in. I do meal prep on Sundays so I always have healthy snacks and meals on hand in the fridge to grab and go with my busy schedule. Also, this program allows you to do workouts anywhere and gives endless recipe ideas and guidelines. Working out every day is my therapy. I believe a mother is the heart and strength of a family, and in order to run the household, you need to be healthy, fit and strong!”
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: The first thing you’ll notice when you check out Adam’s blog is that he’s funny — like really, really funny (hence the name of his blog). A self-proclaimed “boring guy” and “dork,” Adam’s blog started as a way to share his thoughts on being a traveling management consultant to a place for sharing running, humor, life and more — probably one of the most interesting changes we’ve run across. Adam’s been battling some knee problems off-and-on, but still makes it a priority to live healthy, exercise (like hiking) and share it all in his traditional good-humored, naturally-engaging way.
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!
Another reason is the genetic factor. In case obesity runs in the genes, it will take place and it cannot be helped. Excessive calorific intake transforms into fat and calories, so the more junk food you eat, the fatter you get. Stress is another indicator of belly fat accumulation. As it is human nature to eat more during stressful times, this tends to add up the calorific intake. Another factor influencing belly fat is a lack of sleep which results in the gas formation and puffing up of the belly.
Whether you’re falling victim to chub rub, hate hearing the thunderous round of applause your legs give you when you run in shorts, or just don’t like going to battle with your jeans day after day, there are plenty of good reasons to make slimming down your lower half a top priority. They say thick thighs save lives, but strong, toned ones may be the key to a longer, more active life.