Learning to portion your food correctly is one way to get automatic calorie control without having to count or track your intake. Once you know your macro and calorie needs, take the time to stack your plate accordingly. Using a food scale, you can weigh out portions for ultimate accuracy or use your hands to quickly and roughly estimate a serving size that works for your needs.
Your body is connected from head to toe. With that being said, make sure your musculature in the areas around your thighs are toned as well. For example, your abdominal muscles work to pull up your quadriceps in order to relieve the pressure on the knees. Your gluteal muscles help with stabilization of the hip joint and work together with the quadriceps to engage in numerous power movements.
Or skip your favorite early-morning show—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.
About: Bailey is a grad student studying to get her degree to become a registered dietitian. As she goes, she’s working to establish herself as a go-to source for people online to learn how to create SMART goals, learn about food traps, get fitness tips and more – and it’s totally working. Bailey intermixes her professional posts with a bit of her own musings, making for a very personalized experience that combines getting to know the author with getting to know yourself, and how to achieve your goals.
Welcome to my blog! I do believe in trying to eat real food and I do try, key word is try to stay away from processed foods which I do most of the time. I didn’t know that about skim milk. I drink it, but not to much, just mainly in my morning coffee. It’s either that or coffeemate which is not healthy at all!! I just discovered coconut milk a few months ago and I love it!! It’s so creamy, and I try to incorporate it into my recipes. It may have more fat, but it’s a healthy fat that we all need!

Sorry, I should have read those articles on carbohydrate in full first before I got on my soap box. They’re inaccurate too. In 2015 the Scientific Advisory Committee on Nutrition (SACN), advisors to the UK government, did a meta-analysis of all the best research and found none of the effects on health, i.e. heart disease, cancer and diabetes, reported by small scale studies and the likes of Robert Lustig. Link: https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report
About: Amy’s blog is about motherhood. It’s about marriage. It’s about being classy. And it’s about leading a healthy lifestyle. It’s the “healthy lifestyle” part that drew us in. That part of her blog has tips to kickstart weight loss, healthy recipes and motivational posts — but it also has things on more hard-hitting topics like fat-talk and body-shaming (and how Amy overcame it). Amy’s blog is a one-stop shop for everything relationships, fashion, healthy living, wellness and more.

However, movement is still important. Large studies from around the world have associated sedentary behavior with a variety of poor health outcomes, including increased mortality (14,15,16,17,18). And prolonged sitting has also been associated with an increased risk for diabetes, cardiovascular disease, and cancer (19,20). If you physically aren't able to work out, low impact activity like walking, swimming, or light house work can still be of great benefit to your calorie burn and overall health.  


About: Jenny always knew that she wanted to be a motivational speaker one day — she just wasn’t sure about what. Then one day it hit her, people are the most inspired by people who understand what they’re going through. For Jenny, that had always been her compulsive overeating, body image and food addictions. Four years ago, she decided to change. She transformed her way of thinking and her blog was born, complete with recipes, tips and posts that are truly inspirational from a woman that gets what you’re going through.
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.
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Mind blowing, I know, but it really is that simple. The amount of food you eat directly affects your weight. Though we don't recommend it, you can even lose weight eating junk food, as long as you maintain a calorie control. If you don't believe me, take it from a professor who wanted to prove this theory by losing weight on a soda, cookie and chip diet. (1). Or this guy who lost 27 pounds eating Twinkies. 

●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.

Also, while your menstrual cycle may not affect weight gain or loss, losing or gaining weight can affect your menstrual cycle. Women who lose too much weight or lose weight too quickly may stop having a period, or have irregular periods. Women who have obesity may also have irregular periods. A regular period is a sign of good health. Reaching a healthy weight can help women who have irregular periods to have cycles that are more regular. Learn more in our Menstrual Cycle section.

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.


The calorie restriction diet myth suggests you will win the fight against flab. While losing weight does come down to how many calories you consume, it’s the types of foods you eat that will determine how you feel as you lose weight and the kind of weight you will lose. If you have a poorquality diet — counting calories but eating junk food — chances are you’ll lose muscle rather than fat, and thus, suffer from slow metabolism.

Women are also thought to burn fat and store fat more efficiently than men. Translation, women are more efficient at using fat for energy during exercise and all day long, but they tend to store more body fat than men due to the hormone oestrogen (115). In fact, even though women tend to eat less than men, they have on average 6 to 11% more body fat. But this doesn't mean women are more likely to be overweight than men, it just begins to explain why biologically they tend to carry more weight int he form of fat. 

"With all the different tips out there, it can be tricky to understand exactly which exercises work the best. HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength (resistance) exercises too. Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored."

Emmie's blog is about her journey to find her “Skinny Emmie,” the person inside her who feels healthy and great and doesn’t let external appearances slow her down. Emmie is open and honest with her readers and engages in conversation with them in the comments section of her blog. You can tell that she really cares about her readers and how her blog affects them.


Replace the negative voice in your head that's telling you to quit with a motivational saying that will inspire you to keep going even when it gets tough. "I powered through workouts telling myself, 'I can do hard things!'" says Megen Karlinsey, who kept off 150 pounds. Her mantra helped her accomplish a triathlon, which she signed up for to blast a weight loss plateau.

Here’s a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff; the women were much more likely to sneak a bite than individuals who hadn’t been given the order. Blame the allure of the forbidden: The more you tell yourself you can’t eat something you love, the more you’re going to want it.


When bulking up is not your goal, strive for endurance exercises that tone. Thighs are a peculiar body part. They are one of the only body parts that can be too big due too much fat or too much muscle. Seems like a lose/lose, doesn’t it? Any thigh thinning routine should include a healthy mix of cardio and lower body resistance moves. Ideally, you want to focus on exercises that burn body fat and don’t add bulk.
You burn fat when you use more calories than you take in by eating or drinking. One way to establish that caloric imbalance is to exercise regularly. This increases the number of calories you burn. According to Nutristrategy.com, a 60-minute session of rowing burns about 850 calories for a 155-pound person. Because each pound of fat represents 3,500 calories, you can lose 1 pound of fat by rowing for a bit over 4 hours each week, assuming that you don't change your eating or drinking habits.
This is my first time to your blog, I found it when googling “Instant Pot Weight loss”. Reading your story, it was like reading my own biography, seriously its scary lol. I am so glad you have found a healthy balance. I struggle working as a nurse with crazy shift hours, a hubby working crazy shift hours and a toddler (who eats healthier than I do thanks to gerber organic food pouches – meanwhile i’m polishing off the bag of krispy kreme kruellers haha), – I HATE cooking/meal planning. My struggle is real with needing stupid easy but healthy recipes. Your story is inspiring because I feel like we could be soul sisters haha and I have hope that i can learn to cook and eat better not only for myself but for my hubby and baby.
Make half your plate non-starchy vegetables. Non starchy veggies - basically all vegetables except peas, corn and potatoes - are very low in calories and very high in nutrition, especially fiber. Loading up on this food group can help keep you satisfied and cut calories without having to sacrifice portion sizes. In addition, some studies suggest eating more nutrient-dense foods like veggies could help calm you appetite (34).  
Alexis Eggleton is the creator of one of our most inspirational blogs, Trading Cardio for Cosmos, where she shares positive and inspirational messages, lessons in emotional wellness, healthy recipes and also features weight loss success stories, including her own! She has lost more than 100 pounds with Weight Watchers and exercise, all without losing her sunny disposition! Alexis’ weight loss journey reminds us that you can be healthy without having to sacrifice your favorite foods, and you can do it all with a smile!
Generally speaking, men tend to be heavier than women and have a higher percent lean mass - which grants them a higher resting metabolic rate and allows them to burn more calories during exercise. More muscle mass also means they are able to store carbs more efficiently (translation: they can store more carbs for quick energy over fat compared to women, due to their muscle mass). But this does not mean men burn calories more efficiently, it just takes more calories to fuel and move a larger mass. 
Research continues to suggests that adequate and even higher protein intakes may support more weight loss. But the amount you actually need is still widely debated. US Dietary Guidelines recommend 0.36 to 0.45 grams per pound of body weight. But some argue this amount is based around getting minimum adequate needs for the general population and does not take into account differences in body composition and fitness needs.

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Diet suggestions for over a year now in an attempt to reverse prediabetes, atherosclerosis, who knows what else after years of the kind of diet recommended here. I’m a 75 year old. With the diet (giving up animals and dairy ) and more exercise, I feel great. I went camping in Yosemite up 8 and 9k ft which I couldn’t have done a year ago. I also,want to keep my mind clear. Keeping my circulatory system seems to me the smartest thing I can do. As heart disease is preventable and reversible so I am hoping is dementia. It seems to me Harvards new diet is primarily plant based with small amounts of animal proteins — 200 mg. Why not give it up? I’m a foodie and enjoying my new way of life. Oh and I lost 10 pounds without counting calories.

Know what sort of exercise burns less or more calories. Sadly, yoga and Pilates are not great for burning lots of calories, so don't rely on them exclusively. Yoga and Pilates burn about 200 calories per hour[14], compared to about 800 calories burned by playing competitive basketball. If you're serious about losing thigh fat but seriously devoted to yoga, work another program into your calorie-busting routine.
Thank you so much for this article on carb cycling & weight loss for women! I found it tremendously helpful for personal reasons but also because I work with so many women (as a personal trainer) who encounter significant frustration when it comes to weight loss, health & hormonal status (the interplay among them). Your article seems to speak to mostly women of reproductive age or to women who are still menstruating. I also work with many women age 50+ and wondered what recommendations, if any, might you have to offer regarding carbs/carb cycling for peri-/menopausal/post-menopausal women? Thank you so much, Stefani – the info & wisdom you share on your blog & via your podcast (which I love!) are invaluable to me. I also totally dig your book and recommend it to other women all the time! I so appreciate the work you’re doing!
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.
Drink water. Contrary to another popular misconception there is no specific amount of water you should ingest. Everyone has different needs based on genetics, activity level, the environment they live in etc. The key is to drink water until your pee looks like lemonade. If it looks like apple juice keep drinking. The reason this helps flatten your tummy is two fold: hydration can boost fat metabolism by up to 3% and drinking water flushes out excess bloat and water weight you might be holding on to.
It is true that muscle is more metabolic than fat, but exactly how much more? One study suggests that the metabolic rate of muscle is about 4.5 to 7.0 calories a pound per day (97, 98). Compared to fat that supposedly burns only 1 to 3 calories a pound per day. This would mean an extra 5 pounds of muscle would equal an increase of 22 to 35 calories per day - which sounds small but could add up quickly over time.
At the end of the summer (August) I weighed myself again and found out I had lost 10 pounds since January. I didn’t get down on myself when it felt like I had working so hard for little progress, but instead decided I was going to kick it hardcore into gear. It was at this point that my healthy habits were formed and I could continue in the direction of a healthy lifestyle. I could work harder in the hopes of seeing results. I realized at this point going forward it would be more of a mental battle than physical battle. The habits were formed, but I needed to continue believing in myself, staying encouraged, and thinking positive. I tried my best.
Tracking your food intake is the single most important factor in losing weight - period. It is also the easiest way to calculate your calorie intake, hold yourself accountable and give yourself daily confirmation that you are sticking to your diet. And if you’re not on a diet currently, it’s the best way to see where you may want to consider making some changes.

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. 
I am not as much in favor of ‘forgiving’ as you mention. Let’s be honest about realizing that if you want good health, stop giving in to the miriad of food temptations. I am in my 70’s and hear all the time from my contemporaries that they think keeping to a good eating regime is only necessary if one has a ‘health problem’. The most valuable asset we all have the potential to possess is good health.
Believe in Yourself. For years we’ve been told we only have a certain amount of willpower, but more recent studies are showing that may not be the case. The amount of willpower you have depends on your genetic make-up, how often you exercise it, and how much you believe in yourself. Telling yourself that you have an unlimited amount of self-discipline could be the key to mastering your goals (87,88). 
When you’re eating to deal with your emotions, like anxiety, stress or unhappiness, you’re likely not reaching for carrot sticks and blueberries, but carbohydrates, processed foods and even alcohol. Those calories eventually add up and, at the same time, you’re avoiding learning how to deal with difficult emotions and situations. It’s pretty much a lose-lose situation.
That doesn't mean one type of eating has the edge, however. "I individualize eating plans to allow both men and women to enjoy their preferences for carbs or protein, providing they select the healthy versions," says Tallmadge, who is also a spokeswoman for the American Dietetic Association. Another difference Tallmadge sees in her practice is that women tend to be fairly knowledgeable about food and calories, while the men don't think much about nutrition.

Sonia is a single mom of two in her 40s. She’s also a former drinking, chain-smoking food junkie. Then she made a New Year’s resolution that stuck. She wanted to lose 50 to 60 pounds and be active at least 30 minutes a day, six days a week. She started running and hasn’t stopped since. The Healthy Foodie is full of healthy recipes that will help you on your own weight loss journey. Visit the blog.
Hi Gary! Thank you for the nice comment, Sorry it took so long for me to reply. I understand about seeing pictures of yourself and it’s wonderful that it motivated you. For a lot of people it doesn’t. It didn’t for me for years. Until one day, I was digging in my drawer and I found a picture of me and I couldn’t believe my eyes! My family said it wasn’t me, well it was me! I recognize my shoes and handbag anywhere! I keep that picture on my fridge, and when the urge to eat hits, I look at it, breath and ask myself,am I really hungry?

This is the weight loss blog for self-described “underdogs, misfits, and mutants.” Basically, if you’ve never seen yourself as the meathead grunting and lifting weights at the gym, this might be the space for you. Home to a community titled “The Rebellion,” this blog is full of resources, training courses, and options for private coaching. Nerd Fitness is all about deliberate, small changes to help you live a happier, healthier life. Visit the blog.
Okay, we established that a calorie deficit is the easiest way to lose weight quickly, but we also need to talk about diet quality. Food still matters. And what you are actually eating can make sticking to your diet that much harder or easier. And some research even suggests the type of food you eat can help promote more weight loss. In a large, prospective cohort studies, fruits, vegetables, and nuts were associated with weight loss whereas processed meats, potato chips, fried foods, and desserts were associated with weight gain. 
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
●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.
There’s a phenomenon I’ve see happen again and again. A husband and wife realize they’ve been enjoying their after-dinner snacks a bit too much and are seeing the numbers on the scale rise. They decide to embark on a healthy diet to shed those excess pounds and, ideally, lose weight fast. Two months later, the husband’s shed serious pounds and is looking trim, while the wife struggles to get the scale to budge, even after a diet full of kale salads and grilled chicken breast.

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.


So finally, let’s discuss if there really is a ‘metabolic advantage’ to nutritional ketosis, meaning that the body burns more energy per day at any set level of physical activity compared to when a non-ketogenic diet is consumed.  The simple answer is that we still don’t know the answer for sure.  But we do know enough to get a rough idea how much of a metabolic inefficiency might be associated with nutritional ketosis.
About: Gina has the kind of success story that really touches a nerve. She started out at 298 pounds and went on to lose 168 of those pounds in 25 months. As someone who always struggled with her weight and achieved such a huge thing, she has an especially good grasp on how to help other people who have 100 or more pounds to lose achieve their goals. Her blog is a place she uses to motivate, inspire, energize and connect with others. And that’s exactly what it is.
Your story demonstrates that the NY Times is sending so the wrong message with “Americans Blame Obesity on Willpower, Despite Evidence It’s Genetic” – by stating genetic predisposition and contrasting it against will power, they are asking people to resign themselves… ah.. its in my genes, sorry. What your and thousands of story e.g. on forum.lowcarber.org show is that will power has a lot to do with it – even if some people are more genetically predisposed than others, the epidemic isn’t here because our genes changed. I had a fairly similar story except the excess weight was due to stopping smoking, so it was tempting – I knew exactly how to lose weight, but did not want to start smoking again
"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.
Ah! The difference between what you are describing and what I encourage is the concept of the occasional treat. I really mean occasional treat. That can mean different things to different people, but generally should mean that MOST of the time, one is sticking to one’s healthful diet. But even if one indulges in a weeklong all-you-can-eat cruise, one should still be able to forgive oneself and move on, pick up where they left off, or progress will not occur.
Many women fall short in their protein intake, according to Precision Nutrition, but getting enough protein can actually help you shed pounds. Protein takes more energy to digest than carbs or fats, so including more of it in your diet actually boosts your metabolism. And protein also provides nutritional support for your workouts, so you can build sleek, lean muscle tissue to get a toned appearance.
DO IT: Assume a pushup position with your hands below your shoulders and your body forming a straight line from your head to your heels. This is the starting position. Lifting your right foot off of the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to the starting position. Alternate legs with each repetition.
While you’re on your cardio kick, incorporate more inclines to really target your thighs. If you walk on a treadmill, ramp up the incline manually. If you walk or jog outside, find a trail with some hills. You’ll immediately start to feel the burn in your inner thighs and glutes; that’s because walking or jogging on an incline targets the thighs and buns more than walking on a flat surface.
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