With blood sugar spikes contributing to obesity and health problems, it’s no surprise that you need to cut the sugar to get thinner thighs. According to the American Heart Association, the average American eats 20 teaspoons of sugar per day. With one teaspoon of sugar being 16 empty calories, it’s easy to see how fast this can add up. Instead, make sure you eliminate added sugar and sweeteners like corn syrup and high fructose corn syrup.

And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.

Disclaimer: The techniques and suggestions expressed in this website are intended to be educational only. The author is not recommending medical advice of any kind, nor does she intend for any information on this website or within the products provided to replace medical advice, nor to diagnose, treat, ameliorate, or cure any health issue such as a disease, condition, or illness.
For those of you that cook your own meals, as you cook you just need to measure each item used, add up nutrients/calories for each ingredient and then log the dish cooked on your dashboard. It takes time, but only have to do it once per dish made. A lot of cookbooks also provide the nutrient information. A food scale (very inexpensive to purchase) is a must have!
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.
Chronic migraines were what first inspired Amanda Tagge to start exercising. “I was hoping to find some relief from my headaches and working out did help but I realized that if I really wanted to feel better I needed to revamp my health habits overall and lose weight,” she says. The more she changed, the better her headaches got and she lost 70 pounds in the process which helped her feel even better. Focusing on all the ways her health was improving kept her going even when the scale wasn’t moving.
In summary, being in nutritional ketosis will accelerate the rate at which the body burns fat, and this is a fundamental key to the short- and long-term benefits of a ketogenic diet. If the extra fat that is burned is compensated by an increase in dietary fat, then no body fat loss will occur (but there still will be other benefits).  However, most people carrying excess fat tissue who achieve nutritional ketosis by eating natural low-carbohydrate foods initially feel more satiated, allowing them to eat less fat than they burn, which results in net fat loss. But eventually, even when one is in sustained nutritional ketosis, our natural instincts prompt us to increase fat intake to meet our daily energy needs resulting in a stable weight and body composition.
Dear Stefani, I am 65 years old and I would like to ask, what is your advice for post-menopausal women in regard to carbo-cycling? For the past 8 months I have practiced IF (fasting nearly daily, between 16 and 24 hours) combined with carbo-cycling (extremely low carbs for 3 or 4 days in a row followed by 1 day of carb reloading) to dramatically reduce my calorie intake while eating nutritious foods only. As a result, I have lost 70 pounds. Now that I am at a good weight and feeling well (I exercise daily), I would like to think I can use IF and carbo-cycling when necessary to avoid regaining weight. But I am concerned by the possibility that I may actually be undermining my body’s insulin sensitivity.
In summary, high protein diets may have some merit when it comes to weight maintenance and increasing protein intake might be beneficial for dropping pounds when calories are controlled. In addition, protein is important for building and maintaining lean muscle. Lean muscle is where carbs are stored, so the more muscle you have, the more carbs you can consume. And lean muscle is more metabolic than fat, meaning it can help you burn slightly more calories overall when exercising and at rest.   
Women’s challenge with weight loss also comes down to nature. Nature wants to preserve a woman’s ability to bear children. When you’re in a calorie deficit, it can interfere with your fertility, so your body fights weight loss to prevent jeopardizing your reproductive capacity. So don’t cut more than 1,000 calories a day or eat fewer than 1,200 calories daily.
Disclaimer: The techniques and suggestions expressed in this website are intended to be educational only. The author is not recommending medical advice of any kind, nor does she intend for any information on this website or within the products provided to replace medical advice, nor to diagnose, treat, ameliorate, or cure any health issue such as a disease, condition, or illness.
Carrots ‘n’ Cake is written by a food and fitness blogger who also happens to be a mom. The blog provides meal plans, advice for those looking to get fit while dealing with chronic illnesses, and relatable posts about maintaining health while balancing motherhood. You can also find some great recipes, like these blender chocolate chip cookies. Visit the blog.
It takes a lot of guts to share a story like this, but I truly believe you will inspire so many people by doing so. You are beautiful, then and now. It is very hard to share our lives on a blog because so many people see this “picture perfect” life and think they can’t relate. To share our real life experiences, along with the beautiful rooms and decor give people a chance to truly relate that they too can have a beautiful space- and that they too can get off the couch and take their life into their hands and do what it takes to lose that 10 or 100 lbs. Like your friend said, you are an inspiration- and I am happy to follow along on your journey!
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.
About: Jess doesn’t blog as often as she used to, but every once in awhile she’ll pop in to share her latest life experiences, and, when she does, it’s sure to touch you deeply. Jess started blogging in 2013 to document her training for her first marathon, but quickly found that running ran in her veins. She uses it as a way to cope with life’s hardships and adventures — and takes her readers along a relatable journey as she does.
Lifestyle plays an even bigger role in belly fat — it's essential that you eat right and work to keep stress at bay, he explained. Of course, walking can help with both of these things, but together they're a factor in how much belly fat you're able to burn. "Too many things contribute to say just one thing will make losing belly fat easier," Goelzer said.
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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
Cutting the most amount of calories possible from your diet may seem like the fastest and most effective way to lose weight, but cutting too many calories can often do more harm than good. Because your body requires calories for survival, very low calorie diets can put your body into a state of adaptive thermogenesis, commonly referred to as "starvation mode".
With blood sugar spikes contributing to obesity and health problems, it’s no surprise that you need to cut the sugar to get thinner thighs. According to the American Heart Association, the average American eats 20 teaspoons of sugar per day. With one teaspoon of sugar being 16 empty calories, it’s easy to see how fast this can add up. Instead, make sure you eliminate added sugar and sweeteners like corn syrup and high fructose corn syrup.
A few years ago, I embarked on a personal weight loss journey. I had had two pregnancies back-to-back, and had gained considerable weight, to the point where my own body mass index was over 30 (obesity range). I was many months postpartum, and realized that the “baby weight” wasn’t going anywhere. As a matter of fact, I had gained even more weight since my daughter was born.
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.

From January through May, it looked very similar to previous months and years. With my little spurts of doing okay and thinking about my choices more, I maybe lost a few pounds in the semester, but nothing that made me look or feel different. It was when I graduated college in May of 2016 that I recommitted to a healthy lifestyle, specifically nutrition and fitness. I was all in.
Well done Jennifer. Inspirational. I also know from personal experience how hard it is to lose weight. It takes discipline to push through no matter what you’re feeling. For me it was getting up at 5:00 a.m. every morning (Mon – Fri) to exercise but when I saw some photos of me while my wife and I were on holiday, that was all the motivation I needed to become laser focused to change. I followed a lifestyle challenge which pretty much is what you describe above. It does seem counter intuitive to eat more doesn’t it. Of course it’s what you eat more of that you need to watch 🙂
Most people I have met knows someone who is heavy, but disabled in some way that makes it difficult or impossible to work out, or someone trying to lose weight after an injury. I encourage them to move their bodies as much as they can, if it means lifting weights while on the couch, or just working a little harder in physical therapy you can do something to move more.

5. Start with one small change. "I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water—no sugary drinks!—for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice."
About: Michelle’s first pregnancy was one of the best times of her life, but it was also a time when she gained weight. After her little one was born, Michelle started up her blog as a way to chronicle her weight loss and all her activities being a first-time mom. She lost nearly 60 pounds in six months, and is great if you’re looking for someone to follow who tries out new diets, fitness routines, healthy recipes and more. Oh yeah, and her crafts are amazing.
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!
Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
Becky struggled with her weight nearly her entire life—her weight hitting nearly 250 pounds at her highest. After years of trying to lose weight, she finally had a breakthrough when she decided to change her mindset about weight loss. Before it was all about finding a quick fix—now, her philosophy is about making one small change at a time. With her new mindset, Becky was able to lose over 100 pounds! She shares healthy, and not-so-healthy recipes on her blog, along with healthy living tips and motivation.
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.  
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.
But I've seen some women beat themselves up over a few extra pounds, even though this does little more than destroy their self-worth. Berating yourself will not help motivate you to control your weight and improve your health. So the next time those negative thoughts creep into your head, recognize them for what they are and replace them with positive ones.

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.

Very informative. I’m just now starting out on my weight loss journey, and have started a weight loss blog of my own. My entire family are overweight and it is a struggle dealing with them as I try to change my habits. Even harder because being around them in an environment where eating bad is easy to get away with makes me fall back. I am finding each time I go back home I end up binging.
Do it better: The best way to know if you're eating too much is to write it down. "Even if you note it on a napkin and then throw it away, that's okay. Just the act of writing makes you more aware," says Taub-Dix. Portion control cues help too: A baseball-size serving for chopped veggies and fruits; a golf ball for nuts and shredded cheese; a fist for rice and pasta; and a deck of cards for lean meats.
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!
I started listening to my body. It was really easy for me to mindlessly eat food in front of me, even if I wasn’t hungry. I noticed my body also did this thing where it would feel like I was hungry ten minutes after I finished a meal, which I would then need to tell myself I actually wasn’t hungry yet. As your body changes, you will notice that your appetite might have changed and you don’t need to eat as much before feeling full.
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.
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First, does being in nutritional ketosis necessarily cause weight loss?  For individuals who have experienced fairly rapid weight loss with little effort, their answer is usually a resounding yes!  But remember that this is typically based on one person’s experience (or one person and a few of his/her friends).  This commonly happens in a person who is relatively insulin sensitive, so that when that individual gets to their new stable (‘maintenance’) weight, they probably did not need to remain in nutritional ketosis—i.e., they could eat a wider range of total daily carbs and still remain weight stable.  So in that person’s experience, it looks like nutritional ketosis caused their weight loss and it stopped when they ate enough carbs to go out of nutritional ketosis.  In scientific terms, we need to decide if this is a causal relationship, or just an association.
Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
Who was interviewed? Here's a very partial list: tech icons (founders of Facebook, Twitter, LinkedIn, Craigslist, Pinterest, Spotify, Salesforce, Dropbox, and more), Jimmy Fallon, Arianna Huffington, Brandon Stanton (Humans of New York), Lord Rabbi Jonathan Sacks, Ayaan Hirsi Ali, Ben Stiller, Maurice Ashley (first African-American Grandmaster of chess), Brené Brown (researcher and bestselling author), Rick Rubin (legendary music producer), Temple Grandin (animal behavior expert and autism activist), Franklin Leonard (The Black List), Dara Torres (12-time Olympic medalist in swimming), David Lynch (director), Kelly Slater (surfing legend), Bozoma Saint John (Beats/Apple/Uber), Lewis Cantley (famed cancer researcher), Maria Sharapova, Chris Anderson (curator of TED), Terry Crews, Greg Norman (golf icon), Vitalik Buterin (creator of Ethereum), and nearly 100 more. Check it all out by clicking here.
What is motivating you to want to lose weight in the first place? Starting with your why is key to keeping you on track and inspiring you to keep going when things get tough. Think about what drives you or inspires you to make a change. Some of us are motivated by family and friends, and others may get more encouragement through rewards and recognition - or maybe it just takes imagining what you will feel like once you reach your goal. Motivation is powerful. And once you find it, keep it close by. Somewhere you can remind yourself when needed.
If you want to lose weight, you need to burn more calories than you take in. Simple as that. Heart-pumping cardio is a great way to up your calorie burn, and many forms of cardiovascular exercise also focus on toning the legs simultaneously: think running, cycling, or jumping rope. If you’re only doing a few light cardio workouts per week, increase that number to burn more calories. The CDC recommends 2 hours and 30 minutes of heart-pumping cardiovascular exercise per week. You should also be mixing up your workouts by incorporating High Intensity Interval Training, which helps burn fat fast and has you doing calorie-torching plyometrics, in addition to strength training, which will get into in a little bit for its metabolism-boosting benefits!
The above exceptions may work for some overweight people. But both in my practice as a psychologist and from personal experience I can attest to the fact that such exceptions can be disastrous. There is increasing evidence of an addictive component to overeating, especially when it comes to sugar and refined grains such as those in pasta and bread products. For many people, suggesting that an occasional indulgence is OK is tantamount to telling an alcoholic s/he can have an occasional beer. Its much easier not to start than to stop. After a few months of eliminating sugar and flour from one’s diet, those “occasional treats” will seem unhealthy and the high likelihood that eating them will trigger a cascade of further unwanted cravings will serve as ample deterrent to indulging in them. I have stayed off those “treats” for over 8 years, eating ample amounts of fruits, nuts, raw and cooked veggies, beans, fish, chicken and small amounts of cheese, oatmeal and brown rice and I have never enjoyed food as much as I do now
If you’re already enjoying and eating foods high in fat along with protein, you might want to consider going on the keto diet. It’s been proven to be more effective at weight loss than a low-fat diet, and you’ll likely have an easy time transitioning to it. (9) Among my weight loss tips, going keto is the diet that produces the quickest results alongside significant health changes.
Keep a food journal of everything you eat and drink for the first week. Plug the specific type and quantity of each food and beverage into an online food calorie counter. On a separate page, record the type, intensity and duration of each of your exercise sessions. Plug your exercise descriptions for the week into an activity calorie counter. Compare your totals. You should be burning more calories than you consume. If you eat more than you work off one week, make a specific plan of action to succeed at creating a calorie deficit for the following week.
Although it seems good in theory, the major issue with training in a fasted state is that the weight loss could be coming from a loss of muscle mass, which is exactly what you don't want. Training without proper nutrition makes it very difficult for your body to replenish and recover from the protein breakdown that occurs during a bout of exercise. Therefore, the body ends up sacrificing muscle mass because there are no available amino acids for muscle protein synthesis.
About: Let’s start with Katie by rewinding three years to January 2013 when she hopped on the scale and realized she weighed 247 pounds. That was the moment that “something just clicked” for Katie. Fast forward back to the present, Katie lost 100 pounds, dropped six pants sizes and along the way found a fierce determination to pursue (and stick with) her fitness goals. Katie found her purpose, and she uses her blog to fulfill that purpose: helping others who struggle with obesity, weight loss and food addiction.
As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
Thanks for great contribution to a great article! When i read about this article i got very enthusiastic and impressed and found out i got to try it. So this is my 3 day. Day 1 i weighed in at 79.5 kg. Today (day 3, morning) am weighing 78.3 kg. My diet consist of chicken fillets 3 times a day with chilli and pepper and a bit of lemon juice. I have obviously followed the instructions down to a tee, and not sheeted along the way. My question is:why do i only marginally loose weight? By this point the guy in the article had lost quite a bit. What am i doing wrong?
The theory behind carb cycling and weight loss is that it optimizes your body’s metabolic needs. So the theory goes, while in a low carb period, your body sharpens insulin sensitivity, produces glucagon to help you burn fat, and becomes metabolically streamlined. These are great things. Yet if you persist in being too low carb for too long your thyroid hormone levels will drop, and your insulin sensitivity may actually worsen. In short: you may gain weight.
If you watch TV often, you've probably seen a commercial pop up for Jenny Craig. When you do the diet, you receive a unique weight loss plan for your specific lifestyle and have a personal consultant to check in with at least once a week. And, the meals are delicious: There are more than 100 menu items to choose from for your meals, which are five a day plus one snack of your own.
"Sleep is a cornerstone of weight management because of the impact it has on your hormones that control how you burn fat, how you store fat, and how you're maintaining muscle. The better your hormone balance, the better your weight management. I work my butt off to get eight hours a night, but right now I'm at six—the show is murdering me! Even if I go to bed early my son wakes up."
Do not try to lose weight too rapidly. Crash diets and diet pills that promise weight loss are usually bad for you and actually don't help keep the weight off in the long run. Resist the urge to take the "easy" way out and instead stick with a healthier lifestyle. This way you lose the weight and improve your health, helping you keep the weight off in a way that won't harm you in the long run.
In Part 1 of this series, we covered everything but the hormones. But now it’s time for the million dollar estrogen question: do female hormones make it harder for women to lose weight? And if they do, what can you do about it? In this article, we’ll look at the pro- and anti-fat effects of estrogen (yes, there are both!), what this means for weight loss, and how diet can affect estrogen levels in various ways.
Lifestyle plays an even bigger role in belly fat — it's essential that you eat right and work to keep stress at bay, he explained. Of course, walking can help with both of these things, but together they're a factor in how much belly fat you're able to burn. "Too many things contribute to say just one thing will make losing belly fat easier," Goelzer said.
“Muscle building” is not exclusive to bodybuilders or beach bums; it’s the base requirement for human function. And building muscle means more than just “growing muscles big” by lifting weights and eating egg whites all day. In fact it’s separate. It’s for all of us no matter our gender, race, ethnicity, athletic ability, flexibility, Netflix-ability…muscle moves life! The heart is a muscle. We do not function without muscle movement, whether ours or someone else’s. And muscles need conditioning. They’re not self-sustaining or “neutral” responders to activity or inactivity. They’re living things, like plants in a garden. When cared for the garden produces food, and when neglected it not only doesn’t produce, it’s overtaken by weeds (fat).
There is an app that allows you to do that, its called YouAte! I’ve been using it for several months now to track how I am eating with a simple picture, and you can add your own notes to it. Its nice because theres no calorie counting involved rather you make a mindful decision based on your own health and fitness goals of whether the meal is on or off path. Super easy and makes you aware of your decisions.
The first couple of weeks of wanting to make a change were in a very busy season of life. The first two weeks of January were filled with healthy food and exercise, but as soon as classes started, the business really kicked in. There were weekly ministry activities, ultimate frisbee practice, classes, research projects, trying to hang out with friends before everyone moved across the country after graduation, etc. The busier my schedule was, the less important healthy eating and exercise became. It was only a few weeks and I fell of the bandwagon and was back to my old habits and feeling frustrated. I would tell myself “I’ll eat better tomorrow” or “I’ll work out tomorrow night” and then had such difficulty following through. I pushed it off and pushed it off.  I had some short streaks of eating well, but my lack of self-control would lead me to easily giving up. I made excuses for my unhealthy lifestyle like “I’ve always been overweight” or “I’ve never consistently worked out” because there were overweight people that loved themselves well too.
ANYWAY, as far as the beginning of college goes, I thought a lot about nutrition and fitness and really wanted them to be incorporated into my life. For exercise, I joined the women’s ultimate frisbee team.  I honestly joined because the team was a built in community of really amazing people who were great friends but even better accountability partners that kept me coming to practice and pushing myself while I was there. We had practice for 2 hours about 3 times a week, and I never exercised outside of those times. On the topic of nutrition, I never thought I ate that bad. However, college dining halls can wreck your body. Unlimited buffets with more unhealthy than healthy options was not in my favor. Of course I ate salads, chicken/fish, and veggies on a regular basis, but I also ate my fair share of french fries, frozen yogurt, cookies, and whatever desserts were available. So many weekly activities and meetings had free food, and late night study snacks were a regular occurrence.

About: Evette’s blog is all about getting personal. She’s deeply expressive in her writing and truly moves readers with her words while she maintains accountability on her weight loss journey. Evette started the blog as a way to share her path of discovery and redefining moments while she works to raise her young daughter into a beautiful, kind woman. And she takes readers along with her as she continues to blog about her goals, attainments, fears and much, much more — all in a personal and engaging manner.


The available evidence shows that moderate carb restriction is effective in treating any female hormonal problems that might be driving weight gain. In this study of women with PCOS, for example, 30% of calories from carbs worked better than 55% of calories. On the other hand, an extremely low-carb diet is not necessarily the answer either: especially for women, extreme carb restriction can cause problems of its own, including hormonal dysfunction, amenorrhea (loss of normal periods), and infertility. Sweet potatoes are not the enemy! You can eat 1-2 starchy tubers (potatoes or sweet potatoes) every day and still be well under 30% of calories from carbs.

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). 


I first met Roni in 2009 at the POM Harvest Blogger Tour. She's one of the "big" bloggers in the health blog community; I was really nervous to meet her in person. All my fears were put to rest the second I met Roni. She was warm, friendly, and fully committed to living the healthy and active lifestyle that she blogs about every day on Roni’s Weigh.
These same questions remain unanswered by quality research on the body’s use of exogenous dietary ketones.  Since current products are limited to BOHB, it is not yet clear which of the metabolic benefits of nutritional ketosis involving the interplay of BOHB and AcAc can be conferred by consuming BOHB alone.  This topic will be explored in detail in an upcoming blog post.
Nutritional ketosis induced by carbohydrate restriction is often associated with major weight loss, which raises some important questions. Do ketones cause weight loss? Do ketones promote a metabolic condition whereby fat melts away to a greater extent than a non-ketogenic diet of equal energy content?  Alternatively, can a person maintain or even gain weight while in nutritional ketosis?  To explore the answers to these questions, we need to venture into the complex inter-relationships between keto-adaptation, appetite, energy balance and weight loss.

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.
On top of exercise, it’s nutrition. I believe they go hand in hand. In the beginning, improving nutrition was just as hard as improving fitness, except for sometimes now I think nutrition is more challenging. Exercising was just 1 - 1.5 hours a day of busting your butt, but nutrition was the remaining 22 hours, so there were way more opportunities to fall short or not eat as well as I could. However, because I think it is important to be optimistic, I will say that there were 22 hours a day to nourish my body with good and healthy foods. It just took me a long time to figure out the best way to do that (and just to clarify, I'm still figuring it out.)

Good question, Matt. Quite frankly, for the athletes I work with it’s not an issue. Because they’re able to regain almost 100% of their strength, power, and endurance come fight night. So they have two advantages: 1) they’re at 100% in terms of performance capacity while their opponents, who probably cut weight in a less effective way, are likely only at 80%, 2) they’re also heavier (which grants strength leverage advantages). You can see there are a lot of variables here, though. And that’s why a scientific approach is warranted.


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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