Ask almost anyone about their New Year's resolutions and chances are good that "eating healthy" is near the top of the list. But while some people opt to overhaul their diets completely at the start of the year, making small behavioral changes you're more likely to stick with could do more to improve your health in the long run.

Whether or not you're trying to lose weight, dietitians wish you would practice healthy moderation with all foods, including carbs and sweets.

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In that spirit, we polled registered dietitians to get their take on the small, sustainable changes anyone can make to improve their diet, along with tips and tricks to help implement them. Below are their top five responses.

Aim to fill half your plate with these colorful, nutrient-rich foods.

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It's no great surprise that fruits and vegetables are good for your health: According to Harvard's T.H. Chan School of Public Health, a diet rich in a variety of both can prevent diseases like cancer, stroke and diabetes.

Unfortunately, a November 2017 report from the Centers for Disease Control and Prevention found that only 1 in 10 Americans are getting the recommended daily serving of these powerhouse foods (that's 1.5 to 2 cups per day of fruit and 2 to 3 cups of veggies).

Jenna Appel, RD, dietitian and owner of Appel Nutrition Inc., recommends changing the layout of your plate so that half is made up entirely of fruits and veggies. If half a plate is too daunting, focus instead on putting a variety of colors at least three on your plate to give your body a healthy mix of different nutrients.

Whole-grain carbohydrates are an important and healthy part of a balanced diet.

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According to dietitian Rachel Fine, RD, owner of To the Pointe Nutrition, when clients want to lose weight or eat healthier, foods that contain carbohydrates are some of the first to go (looking at you, keto diet). But Fine says this macronutrient plays an important role in our health and shouldn't be shunned.

"Carbs are critical for the body because they provide the most efficient form of fuel, especially for exercise," she says.

According to the Mayo Clinic, carbohydrates should make up anywhere from 45 to 65 percent of your total daily calories.

The key is choosing the right carbs. In addition to half a plate of fruits and vegetables, structure your meals so that a quarter of the plate contains unprocessed, whole grains like brown rice, quinoa or farro.

Skip detoxes or "cleanses" and focus on healthy foods that hydrate your body instead.

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Despite what some diets would have you believe, our bodies are naturally designed to manage their own detoxing no juicing required.

"From the liver and skin to our intestines, we are metabolically wired to naturally excrete waste that builds from both natural metabolism and from our environment," says Fine. "Detox diets also wreak havoc on your metabolism by introducing a cycle of undereating and then overeating."

Instead, promote your body's own natural cleansing by eating foods that promote natural liver and kidney function, such as dandelion greens, artichokes and grapefruit. And of course, remember to drink lots of water, since adequate hydration helps every organ in your body perform at its best more on that next.

Drinking enough water is crucial to keeping your body healthy and may even help you lose weight.

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Water is pretty much the best tool in your arsenal if you want to get healthy: Not only can it clear your skin, help you lose weight and help carry nutrients and oxygen to your cells, a January 2019 review in the journal Nutrients says it can also cure fatigue, improve cognition and improve your mood.

Drinking the recommended amount, however about eight 8-ounce glasses each day can be a challenge.

"Challenge yourself to have at least one glass of water upon waking," suggests dietitian Brittany Modell, RD. And aim to down two more glasses before each meal. One trial that included 84 people, published August 2015 in Obesity, found that those who did so lost more weight than those who didn't, likely because the added liquid helped suppress their appetite.

To add a little variety to your H2O, "squeeze in some lemon, add a drop of apple cider vinegar or include sliced cucumbers to jazz it up," Modell says.

Sweet treats are totally fine in moderation.

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Sugar fiends, rejoice! While eating too much refined sugar can contribute to diseases like diabetes and cancer, denying yourself of any kind of sugary treat only leads to overeating, Fine says.

"When sweets are labeled as 'bad' and placed on the 'forbidden' list, we subconsciously want them. But once we grant ourselves unconditional permissions to eat our favorite foods, we relieve the weight of responsibility that these foods hold over us," she says.

Pro tip: Dedicate a few hours to batch-cooking and stock the fridge with treats that provide nutrients as well as natural sources of sugar, such as homemade sorbet or chocolate almond balls. This way, when you reach for a treat (and you will), you're not spiking your blood sugar or totally derailing your healthy-eating goals.

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Dietitians' Advice for Weight Loss and Healthy Eating - LIVESTRONG.COM

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Despite the millions of Americans who go on a diet each year, obesity rates are higher than ever thanks, in part, to lifestyle. In Wisconsin, only 50% of adults meet the state's physical activity recommendation of at least two-and-a-half hours of aerobic activity each week, and only one in six adults eat five or more fruits and vegetables each day. Habits like these may contribute to a 32% obesity rate, ranking Wisconsin the 21st most obese state in the United States.

Given these numbers, many people are looking for ways to lose weight quickly and easily. In recent years, the ketogenic diet (also known as the "keto diet") has become all the rage, partly because it promises such fast results. While it may be trendy, it's important to know just what the keto diet is before jumping onto another health bandwagon.

What is a "ketogenic" diet?

The human body uses glucose, derived from carbohydrates in the diet, as its main source of energy. Fat is the body's second option. When the body burns fat, it uses these products and converts them into ketone bodies, another fuel source for the body's organs and tissues. This is called ketosis and is a process that usually only occurs during times of starvation or fasting, when the body needs to use its fat stores.

There is no standard keto diet for weight loss. A ketogenic diet restricts carbohydrate consumption usually to less than 50 grams per day. A typical keto diet may call for 5% of total calories from carbs, 20% from protein and around 70% from fat. Meanwhile, the Dietary Guidelines for Americans recommends a diet made up of 45-65% carbs, 15% protein, and 20-30% fat.

Ketogenic diets have been used to treat epilepsy since the 1920s. Studies have shown that the diet can be effective in some patients whose seizures do not respond to medications. The University of Wisconsin Hospitals and Clinics uses nutrition therapy to treat epilepsy with individualized ketogenic diets. A registered dietitian provides nutrition education and counseling for patients with epilepsy.

How might the keto diet help with weight loss, and how is it problematic?

Doctors and nutritionists don't know all the ways the keto diet works, but it seems to suppress appetite and burn more of the fat that the body already has stored. Evidence is conflicting, as some studies have shown that weight loss on a ketogenic diet is greater for some people than weight loss on a conventional diet during the first six months, but have found no differences in weight loss at one year. Other studies have demonstrated maintained weight loss at one year, but the long-term implications of a ketogenic diet are still unknown.

A very low carb diet may assist with quick weight loss, but much of that is water weight. There are also initial side effects, including nausea, headaches and fatigue.

Longer term, a lack of enough fruits, vegetables and whole grains means a ketogenic diet will be low in important vitamins, minerals and fiber. This may lead to its own short- and long-term health problems.

Because the keto diet isn't more effective at providing long-term weight loss than a typical healthy diet and routine exercise, most people would be better off managing weight by following the U.S. dietary guidelines, paying attention to portion sizes and increasing physical activity. The keto diet may be more promising for people with certain medical conditions than for weight loss in the general population.

Finally, anyone considering a special diet should first talk to a healthcare provider.

1 In 3 Wisconsinites Are Obese, But The Keto Diet Likely Won't Reduce That Rate was originally published on WisContext which produced the article in a partnership between Wisconsin Public Radio and PBS Wisconsin.

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1 In 3 Wisconsinites Are Obese, But The Keto Diet Likely Won't Reduce That Rate - WisContext

My name is Simmy Hassan (@barbellebeautyy). Im 30 and I live in Dallas. I wear many hats, but my most important job is being a mom. I'm also currently a client relations manager and slowly working my way into the fitness industry. I did Whole30 to lose the weight I gained during pregnancy and got hooked on the healthy lifestyleand I've lost 70 pounds.

Before my weight-loss journey began, I was probably in the best shape of my life. I played volleyball in college, and then after college, I started doing CrossFit. I attended CrossFit sessions at least six times a week, and my gym (or "box," as we call them in the CrossFit community) was basically my second home.

Then, life happened. I got married and had a baby. In my head, I always pictured myself as that pregnant lady working out and still hanging out at CrossFit. Boy, was I in for a rude awakeningbecause that was absolutely *not* my experience.

I did manage to work out at least three to four times a month during pregnancy but my diet was pure trash. I quickly fell into the eating-for-two mentality. I thought I could just splurge and eat whatever I wanted. I had my baby on September 13, 2018.

I weighed 252 pounds after I had my son. I knew I wanted to lose the pregnancy weight. But at first, I fell back into the trap of making excuses. Friends and acquaintances would tell me things like, "Oh, if you are breastfeeding you can still eat whatever. It just falls off!" I would listen without questioning because it sounded easy.

I ate whatever I wanted, I didnt meal prep, and I was dealing with a lot of change being a first-time mom. I was not happy with how I looked even though I felt like the same person on the inside.

The next time I weighed myself wasn't until December 10, 2018, and I was at 243 pounds. I had lost some weight, but I knew I needed to come up with a real plan to get down to business and return to a body I felt like myself in.

I kept working out but not consistently, and my diet was still not up to par. It took me a while to find a plan that made sense for me, but eventually the Whole30 plan sort of fell onto my radar right when I needed it.

I did some research on Whole30 after stumbling upon it online and decided to document my journey so that I could hopefully inspire others, and also to remind myself to keep pushing forward. I started my first round of Whole30 on February 17, 2019.

I had to mentally prepare myself by reading the books and creating a meal plan ahead of time so that I would successfully complete a round Whole30. I knew the plan was very strictit's essentially an elimination diet that cuts out grains, sugar, and dairyso I wanted to go into it with contingency plans. But Whole30 has worked so well for me.

I didnt even lose that much weight that first round! I started Whole30 when I was 230 pounds and ended up losing only 5 pounds. And for a quick second, I almost felt upset by the numbers, but then I realized that I felt amazing and I could see the results in my before-and-after pictures. It lit a fire in me and gave me the tools I needed to eat clean and practice discipline long term.

Walking soon enough turned into me wanting to try to doing much tougher stuff (I'm competitive even with myself!). I remember trying to do a jump-rope workout with double-unders, and I was quickly humbled. I had to go back to doing single-under jump ropes. I wasnt seeing progress, so I changed up my cardio. I ran my first mile on January 19, 2019, clocking in at 17:26.

I realized then that I had a ways to go with my fitness. I eventually signed up for a program called Street Parking because I was not ready to jump right back into a CrossFit box. Because I am a very competitive person, I didnt want to go back until I built up some type of strength. I also joined a cycle studio for one month, and that help me out tremendously because I enjoyed it so much that it made me want to keep going back.

In July 2019, I joined Strong Fitness in Dallas, and Im absolutely in love with it. Im back to going into the gym at least four times a week and Im starting to incorporate even more running. Im proud to say my mile time is now at 13:23 (!). I have a long way to go, but I am so happy with what I have already achieved.

I have to find types of exercise that I actually enjoy doing. For me, anything CrossFit or any cycle studio keeps me going when it comes to working out. A lot of people who approach me and ask about how I stay motivated to go to the gym every day, and I tell them that I love lifting as well as the happy, satisfied feeling I have after a workout.

My husband even knows that if I dont work out, my day is thrown off. So go out and try different studios in your area, and I promise you that you will find something you enjoyand a tribe that will hold you accountable.

The truth is, there are going to be sacrifices that you have to make to lose weight. But the results make it so worth it.

For instance, I wake up before everyone in my home every day and Im at the gym by 5 oclock in the morning. I then have to get myself and my little one ready for the day. I admit, its a lot of work. Its not just the working out, but the meal prepping too. I just say to everyone who asks that you must make your health a priority. That's it.

I'm also a big fan of treating yourself as you go after your goals. Buy new workout gear. Pay for a class you love. You will feel like a new woman, and it will help you feel good about yourself as you work out.

I definitely know that throughout my next pregnancy, Im going to keep up with this lifestyle that I am thriving in. This journey has helped me find my purpose.

I didnt want to stay where I was, in a place where I didnt feel so great physically. I wanted to be able to keep up with my baby and lift heavy weights again. Once I showed up for myself, everything fell in place.

But at first, I also wanted things to happen fast and quickly realized that I just needed to be patient to get to where I wanted to go. My journey has changed and is still changing my life for the better. Im finally stepping out of my comfort zone and making moves so that I can start a career in the fitness industry as a personal trainer.

To everyone: Become your own permission slip and do what makes you happy. You got this.

For more amazing beauty, fitness, and weight loss transformations, check out the rest of our Transformations Week collection.

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'I Did Whole30 After Having My Son And Got My Body And CrossFit Strength Back' - Women's Health

Of course, we've all overindulged during the festive period. As soon as youve finished your Christmas roast dinner you cant help but think youve immediately gained a few kilos in weight.

But, how does overindulgence affect your body and how long does it take for your extra calorie intake to cause weight gain.

Loose Women presenter Nadia Sawalha revealed yesterday to the Loose Women panel that shed had such bad news gaining delayed fat from Christmas.

Nadia said, Id got such bad newsIve got really bad news. The day before yesterday I put some trousers on, right, and did them up. This morning I put them on and I could not do them up at all. So Id gone into makeup and I was telling Donna and Simone. Donna said, Well you know what that is, its delayed fat from Christmas.

So basically, I could get those on the day before yesterday. Apparently what happens, well I thought Id reached optimum, but apparently its still coming. Its backed up and its arriving right until the end of net week.

Carol McGriffin in disbelief replied, That is impossible, where is it then? Youve already eaten food.

Nadia responded, Yeah but the food hasnt turned into lumps of fat yet.

Im going to use that line every week, its delayed fat baby, Judi Love joked.

So, does this mean what you eat or dont eat makes you instantly gain weight, or is there such thing as delayed fat?

As with anything relating to the human body, the amount of food we eat before it turns to additional body weight gain depends on the individual person. But, youll be please to know that what you eat does not immediately turn to additional weight gain, rather how much you consume over a few days can result in weight gain over time.

According to a newstudypublished in theAmerican Journal of Physiology, a short period of overindulging may register as more of a slight glitch to your body rather having a major affect on your weight. The study examined a group of eight men on a high-calorie diet for five days and then 28 days.

The five-day food binge didnt have much effect on their weight gain, and made no difference to their at fat mass. However, after 28 days of over-indulging, their fat mass increased by 3 pounds, and their weight gain was 3.5 pounds.

So, while the rate people gain weight differs for each individual, weight gain does not happen over night.

Nutrition experts Jenny Tschiesche from the Lunchbox Doctor told GoodtoKnow, It is possible to weigh more one day and less the next due to reasons unrelated to the quantity of food consumed. In theory you might think youve gained weight one day when you havent.

She continued, Simply consuming too much salt can lead to water retention for example. Not eating enough fibre or drinking sufficient water can lead to constipation which might also show up as weight gained.

The general rule is that you need to eat more calories than you burn to gain weight.

Weight gain simply happens when we have an imbalance between the kilojoules were eating and the kilojoules were burning off, dietician and nutritionistJemma OHanlontold HuffPost Australia.

Generally, an individual consuming an extra 300500 calories perdayabove theirideal dailyintakeofcalories will gain weight slowly. An individual eating an extra 700-1000 calories per day will gain weight faster.

A pound of fat is equal to about 3,500 calories, so if you consumer 3,500 more calories each week than your recommended calories intake, youll most likely gain a pound of fat.

This might be something youve thought about right after a day of going overboard on calories, but youll be pleased to know its near enough impossible to gain weight in just one day.

Jenny tells GoodtoKnow, There is a limit to how much we can even eat in a day due to stomach size and certainly how much we can digest due to the amount of enzymes we can produce to break down food.

Samantha Cassetty, R.D., M.S., nutrition director told Womens Health, Its virtually impossible to gain weight overnight, even if you really blew it on bar food.

The reason comes down to calorie math. Though its not 100 percent precise, the basic principle stands true: In order to gain weight, youd have to eat 3,500morecalories than you typically eat and burn off to maintain your figure.

So, a womans recommend daily calorie intake is 2,000, you would have to consumed an additional 3,500 calories (thats the equivalent of 25 slices of pizza from Dominoes) to gain one pound, and thats without taking your physical activity into account.

Jenny further explains, If you do gain weight in a day it will be mostly water but perhaps also some fat, certainly not muscle mass because that takes longer than a day to accumulate.

Unfortunately no. While we would love to tell you that you can lose weight just as quickly as you gained weight- this is not the case.

Weight loss depends on the person and their lifestyle, but its true youll gain the weight back a lot faster than you originally lost it.

Nutrition scientist, Dr Tim Crowe, told Cosmopolitan that the reasons we gain weight quickly after losing weight is because of the hunger we expose our bodies to while we are consuming fewer calories.

Dr Crowe explains,The influence of hunger on weight regain is three-times stronger than a slowing of metabolism. Add the two together it appears almost inevitable that the lost weight will creep back on again for most people.

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Nadia Sawalhas delayed fat theory how long does it really take to gain weight? - goodtoknow

After her more than spectacular weight loss, Adele unveiled the miracle diet that had allowed her to lose weight so quickly!

Shes a transformed Adele whos been on social media for a few days. Indeed, the young woman appeared unrecognizable with pounds less. And on the Web, many Internet users wanted to know more about his miracle diet.

It must be said that Adele had displayed very pretty forms since her celebrity beginnings. Now, she has completely melted and her physique has changed completely. After many questions about her weight loss, we finally know what made her lose so much weight.

Indeed, she asked for the help of a body witch named Camila Goodis. He is actually a Brazilian coach who helped him with this weight loss. The latter met her thanks to Robbie Williams wife, Ayda. The latter gave singing lessons to Adele.

ADELE LOSE WEIGHT THANKS TO A LARGE DIET AND SPORTIn an interview with The Sun, Camila Goodis said: I have been training Ayda for a long time and it turns out that they are very friendly, so I met Adele when she was at Robbie Williams house. I dont think she really liked physical exercise but she changed her lifestyle. And I think his diet was there for 90% . She also unveiled the miracle diet that made Adele lose so much weight.

The latter also opted for: a healthy and balanced diet. All while consuming: fewer calories per day. And also spending more energy. If Adele does not seem to like sport, she would have also called on sports coaches. In any case, this is what many sources say. The latter explained that she called Joe Wicks. The sportsman is known to have trained many personalities.

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Adele very thinned: the miracle diet of the singer revealed! - Somag News

FridayJan10,2020at9:24AM

What was that again? Lose weight? That was my thought as I made my way around the drive-thru at Burger King. Hovering between guilt and hunger, I hastily adjusted my order to an undressed cheeseburger, no fries, no drink. I made do with cold coffee. My current weight is 187 pounds. I have found that weight control works best when shared with someone who can remind me that I intended to go down from there, not up. Just an aside, I lost 20 pounds two years ago when I had total replacement of both knees. I do not recommend that particular weight loss program unless it is absolutely necessary.

This time of the year is a real challenge for weight control. There are lots of tasty leftovers, including candy. The weather is not usually good for walking. Football and basketball games abound with their halftime extravaganzas of fast food and snacks, beer and soft drinks. I have yet to see a bowl of Brussel sprouts and mineral water offered as a healthy choice. Being a healthy, food conscious person is difficult.

There are some interesting things about fast foods which may lead you to eat less, according to Chew On This, by Eric Schlosser and Charles Wilson. About that hamburger patty: One small burger weighing 102 grams has about 3.6 grams of saturated fats. While some fats are necessary for our body health, excesses may lead to unhealthy cholesterol changes, produce insulin resistance or accumulate around the belly or other places. Colas? We have heard enough about both regular and diet colas to know that neither one helps with weight control. Then there are fries. Increase the size, you say? Until 1962, potatoes were peeled and sliced in the store and fried fresh. The process took a lot of the employees time. Along came J.R. Simplot, who patented his process for making frozen french fries and sold his idea to fast food restaurants. The rest is history. Boiled in oil fries quickly became the money maker for the fast food industry. Fattening? You betcha.

So the bottom line here is not abstinence but moderation mixed with healthy food choices, most of the time, and exercise. For the latter I recommend the Riverfront Community Center and Great Life Golf facility on Eisenhower Road. Both have lots of exercise equipment and programs at reasonable prices. The Great Life facility has tread mills with a nice view of the golf course. See you on the treadmill.

Jim McKinney lives in downtown Leavenworth.

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AROUND TOWN: Revisiting those resolutions - Leavenworth Times

Tortoise and hare methods of weight loss could both work, says Phil Hammond

New year, new weight-loss books. In this seasons crop the bariatric surgeon Andrew Jenkinson and the former MP Tom Watson go head to head with Why We Eat (Too Much) and Downsizing. They both advocate a familiar approach: improving sleep, reducing stress, cutting back on alcohol, keeping muscles active, shunning sugary food and drink and learning to cook nutritious and delicious meals from a variety of whole foods with a predominance of vegetables but no industrial vegetable oils (which, Jenkinson reminds us, we used to use for candles and lantern fluid).

The key difference is speed. Jenkinson, who has spent two decades operating on those whose repeated cycles of diets and exercise programmes have failed, advises a steady approach that slowly lowers the bodys genetic

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Why We Eat (Too Much) by Dr Andrew Jenkinson; Downsizing by Tom Watson reviews dieting, fast and slow - The Times

The same day that WW, the company formerly known as Weight Watchers, launched their New Years resolution promotion on Twitters trending page (#ThisIsMyWW), the United States government was launching something else. And it just wasnt a hashtag.

A week ago, the United States launched an airstrike that ended the life of top Iranian general Qasem Soleimani. Right around the same time, WW launched a promotion intended for users of their weight-loss program to share their customized food and exercise plans for the new year with the #ThisIsMyWW as a promoted hashtag.

The timing was not the greatest, to say the least, making WW the first brand of the year to prove that timing is still everything for brands coming into 2020. The question is, however, how brands can make sure that they are following this rule and not launching a campaign the same day that World War III is a top trending topic on Twitter.

Below are my top tips on how to carefully monitor not only what you do and the community youre a part of, but everything else happening in our nonstop world to ensure that you dont make the same mistake that WW made.

This may seem obvious to most, but its been proven time and time again that there is nothing better than a good plan with data and insights to back it up. Theres a reason this is one of the oldest and most constant practices in advertising. We should really know better than making the mistakes our industry has made in the past.

Put your campaign in a doomsday situation and imagine the absolute worst that could come of it and of any correlating factors that could also hurt it. This is an exercise that may seem unnecessary, but when youre going against the meme generation and internet trolls, youll see social media users can turn anything into a negative.

Within the first few days of launching a new campaign, hire someone to monitor the promotion as much as possible or invest in a social listening tool. Social listening tools have developed over the last decade faster than almost any social media tool. These can be used to ensure that if a crisis like this happens, you have the ability to set alerts based on keywords that come up in your what if scenario. This allows you to pull or pause the campaign at any given time, and quickly. Not like the two days it took WW to act.

If something like this does happen, know its OK to take the promotion down, like WW eventually did. If you do have to pull the campaign, dont hide from it. Make sure you acknowledge the fact that the company has realized whats going on in the world and actually cares. If something starts on social media then suddenly disappears, usually it only gets worse for the brand. The trolls dont go away. WW saw this with people retweeting and commenting for nearly five days after they made the decision to stop their promotion.

No matter how much research you have done or scenarios youve put your campaign through, there are things that come up in which you may not be able to predict. WW is a perfect example of this. Unfortunately, they handled it poorly by reacting slowly and not having the proper systems in place. Because of these mistakes, it allowed over 870,000 people to discuss the topic just on Twitter alone in less than three days.

Originally posted here:
4 Lessons From WWs Ill-Timed Promoted Tweet That Ran While WWIII Was Trending - Adweek

Fawehimi says she's also a better mum to her young sons.

"I would usually opt to take them to soft play so I can sit down and watch them but now I love to bring them to the park to run around in the fresh outdoors.

"Before everything was a chore but now I have so much more energy.

She shared a glimpse into her daily menu before the surgery, and after.

BREAKFAST - Brie and bacon panini with cranberry sauce

LUNCH - Dauphinoise potatoes with extra cheese or large cheese pizza

DINNER - Large portion of loaded fries with cheese and bacon, or a beef burger with cheese

SNACKS - Chocolate and crisps

BREAKFAST - Smoothie with oats, frozen berries and protein powder

LUNCH - Chicken salad

DINNER - Grilled salmon with vegetables and potatoes or prawn salad

SNACKS - Fruit

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UK woman who wanted to feel 'fab' for 30th birthday sheds 50kg - Newshub