Youve been working your butt off for weeks at the gym. Youve got the sweat and sore muscles to prove it. But, for some reason, the scale hasnt budged. Or worse, the number you see on the dial has been creeping up.

If weight loss, at its most basic level, is a matter of calories in and calories out, it's reasonable to assume it's possible to burn off those extra calories in the gym and lose weight without making any diet modifications. But science has begun to show that we might want to examine this mindset a bit more skeptically.

While you may not want to cancel your gym membership just yet, the inescapable truth of weight loss is that exercise doesn't compensate for a poor diet.

Regular exercise can prevent or help manage a slew of health issues from cancer to heart disease to Alzheimers and arthritis. But losing a lot of weight isn't chief among exercise's many benefits.

Instead, focusing on the first part of the calories in, calories out" equation may be the most effective approach to slimming down.

Typically, people are able to lose much more from caloric restriction than from exercisesimply because the caloric expenditure with your typical exercise regime 30 minutes most days of the week doesnt translate to very much weight loss, says Jennifer Kuk, a kinesiologist at York University in Toronto, over email.

Losing a pound a week requires a calorie deficit of 3,500 calories, or 500 calories per day. You can accomplish this through diet, exercise or a combination of both approaches. But it seems that diet and exercise aren't equally effective.

"The reason dieting may be more effective than just exercise is because exercising would take a ton more activity and effort to create a 500- to 700-calorie deficit, says YasiAnsari, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, in an email.

To put this in perspective, a 155-pound person would burn roughly 500 calories from an hour of high-impact aerobics or by walking for 90 minutes at a rate of 4.5 mph.

So, in other words, don't expect much from those quick trips to the gym. Someone who started exercising 30 minutes almost every day would probably lose about a pound over the course of a month, Kuk says. For most people trying to lose weight, that would be downright disappointing. (Its no wonder that half of all new gym customers drop off by the end of January.)

Whats worse than experiencing little or no weight loss while exercising? Gaining weight. That's right: Sometimes an exercise program can cause the opposite of its intended effect.

One study from a team of Arizona State University researchers tracked 81 sedentary, overweight women over a 12-week exercise program that consisted of 30 minutes of brisk treadmill walking three times per week. Surprisingly, most of the women didnt lose pounds by becoming more active and more than half of them gained weight.

Another study from researchers at Louisiana State University followed 200 overweight men and women enrolled in a supervised aerobic exercise program over the course of six months. The study found that the participants ended up compensating for the calories lost to working out by eating more. As a result, many participants didn't lose weight, or they gained it.

Some people will find that they are hungrier with exercise and that their body will try to protect themselves against weight loss by increasing hunger, and they lose less weight than expected, Kuk says. This is more commonly reported in women.

It is technically possible to lose weight simply by working out albeit with caveats.

Some studies have demonstrated that exercise alone can create a calorie deficit thatslarge enough to generate weight loss. But for the average person, the required intensity and time commitment about an hour every day can be difficult to stick to.

Most [people] will have problems exercising one hour per day at a moderate intensity every day to equal the weight loss you would get from your typical diet, Kuk says.

Most health professionals recommend implementing both approaches caloriecontrol and exercise when losing weight. And this is probably pretty sound advice.

But where exercise might be more helpful is keeping weight off once we've lost it. A recent study from the University of Colorado Anschutz Health and Wellness Center revealed that exercise plays a greater role than diet in sustaining substantial weight loss.

No matter your weight or fitness goals, remember that the health benefits of a balanceddiet and exercise regime go far beyond a number on the scale.

Eating better and exercise can improve your health even if you dont lose a single pound, Kuk says.

A 2011 study found that adopting a healthy diet andmoderate exercise can reduce obese people's risk of cardiovascular diseaseand diabetes, regardless of whether they lost weight or not.

And, it's a controversial idea, but some researchers think you can be "fat but fit." In other words, your fitness ability, regardless of weight, might play a major role in overall health.

So, if you find yourself frustrated the next time you step on the scale, Kuk recommends asking yourself why you're trying to lose weight in the first place.

Many try to lose weight because of the clear bias and stigma in our society I believe that for most people who are trying to lose weight, society is the problem, not the individual. This is not to say that we should not try to eat well or exercise regularly but this is a message for all of us, not just those with weight obesity, Kuk says.

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Exercise Has Many Health Benefits. Weight Loss Isn't Really One of Them - Discover Magazine

January 1s arrival often is accompanied by steadfast New Years resolutions.

Among the top five again this year will be losing weight.

Chef Michael Gomez of Smith River is seizing on the year 2020 to zero in healthy eating. Like 20/20 vision, I want people to focus this year on what is really important for a healthier lifestyle, Gomez said.

He said hes worked in restaurants all his life, over the years feeding celebrities such as John Travolta, Steve McQueen, James Gardner and Ronald Regan.

That is, until he made a career change. I went from the stars to the bars, said Gomez.

He subsequently worked as a chef in the prison system for 28 years. On March 5, 1990, Gomez became one of the original employees when Pelican Bay State Prison opened north of Crescent City.

Pelican Bay was the first prison in the state to hire a nutritionist. So, I was around food 24/7, Gomez said.

And being around food had its downside. At one point, Gomez weighed 350 pounds, thanks to a genetic propensity toward obesity. His brother tried to address his extreme weight by having gastric bypass surgery, Gomez said, only to die seven days later from medical complications.

He said gastric bypass surgery and its reduced-diet requirements remains the No. 1 extreme weight-loss strategy, with a 75% success rate. Number 2 is Weight Watchers, followed by Jenny Craig and Keto.

Regardless of which diet individuals try, said Gomez, he suggests three steps: eat only when youre hungry, eat a balanced diet, and stop when you feel full.

Following those simple guidelines, Gomez said he lost 150 pounds and has kept it off for 20 years.

After retiring from Pelican Bay in 2017, he has brought his knowledge to young people, teaching kids how to cook through school district education programs. The district allowed me to let them cook in the school, then in their home, he said.

Through his youth cooking classes, Gomez began working with Sonny Baker, the SNAP Education program coordinator for the Del Norte County Department of Health and Human Services.

Her healthy-living programs, such as Food Smart, are taught by community members like Gomez, people she calls champions of change.

Baker said her programs are part of CalFresh Healthy Living, funded by the U.S. Department of Agriculture, with additional state and county financing.

Theyre based on American Dietary Guidelines promoting an overall healthy lifestyle, nutrition and physical activity.

One of the local initiatives were working with in the community is Champions for Change, (people) who demonstrate that healthy change is possible through their lifestyle changes, who overcome obstacles and struggles, using their stories and testimonies, Baker said.

We give people encouragement, motivation and inspiration that lead into changes.

She said one of the programs newest workshops is Food Smart, which tailors healthy tips and dietary guidelines to those who attend. The workshops are taught by 10 champions from the community - including Gomez.

The overall guidelines show anyone can practice lifestyle changes with built-in habits, such as reading labels, using recipes and networking with other community members resources.

Its about creating a community... Creating a healthy individual, creating a safe space to learn that addresses their needs and struggles. It helps them make the journey to good health because they are empowered.

Other champions for change involved in the countys workshops include Alexander Dairy, Rumiano Cheese Co. and the Open Door Community Health Center.

There are other people like us who are what we call healthy nuts. My goal is to be a healthy town, Gomez said.

He added that while Baker teaches knowledge, he teaches habits.

One habit hed like to see, especially in youth, is to give up soda pop.

What happens when you drink soda? Soda has 6 tablespoons of sugar in it. Every tablespoon of sugar kills 14,000 white blood cells.

When does the flu season start? October. Thats when we eat a lot of sugar, he said.

What Im teaching is not how to lose weight. The five leading diseases dont start with obesity. Its heart disease. Then colon and prostate and breast cancer. Then misdiagnoses. Diabetes and then obesity.

He said the greatest roadblock to weight loss is hormonal imbalance. So, he tailors his diets to the individuals needs.

What I teach, in general, is wellness. And once they understand the wellness of their bodies, then I teach hunger patterns.

Armed with his knowledge of food, Gomez provides specific healthy-living guidelines for whichever diet someone is on, be it Keto, gastric bypass surgery, Weight Watchers, Jenny Craig or others.

Gomez breaks down his healthy lifestyle guidelines to six key points:

1 - Eat only when youre hungry. You dont need to eat three square meals a day to sustain a healthy lifestyle or weight-loss program.

2 - Watch your portion size. Your stomach is a fuel tank, not a storage tank. Eat what gets burned up by daily activity, not in quantities that require long-term storage.

3 - Hang out with family and friends who also like to be healthy.

4 - Make time for some exercise. A healthy lifestyle is diet and exercise. Consider the benefits of low-impact water aerobics or swimming.

5 - Keep an eye out for club or community programs that can help your lifestyle change, such as Del Norte Countys Food Smarts.

6 - Make time for yourself. Dont get stuck in a rut at work or home. Let go of the daily grind and give more time for yourself.

The best way to help yourself to look good on the outside is focusing on how you feel on the inside, he said. Focus on helping yourself by saying, I care about what it takes to help myself.

Link:
Here's an insider's look at those weight-loss resolutions - The Triplicate

CUMBERLAND West Virginia Attorney General Patrick Morrisey warned consumers to be cautious when evaluating ways to lose those extra pounds.

Who among us doesnt think about dropping a couple pounds at the beginning of a new year? Morrisey said. Those making New Years resolutions right now look at various types of weight loss products in an effort to drop 10, 15 or 20 pounds. When theyre doing that, consumers must take time and research their options to make sure they lose weight in a healthy, legitimate and financially smart way.

Consumers should avoid weight loss advertisements for miracle pills, creams or drinks, others that guarantee permanent weight loss without lifestyle changes and those that promise results without diet or exercise.

Some weight-loss products, many of which are imported and sold online, have been found to be tainted with ingredients that have serious side effects, such as heart problems and strokes. While many natural dietary supplements are safe, some have been found to contain hidden active ingredients contained in prescription drugs.

The U.S. Food & Drug Administration issued 19 public notifications for tainted weight loss products in 2019. That is up from 11 in 2017 and 18 in 2018.

Consumers should also be wary of free trials and should closely read terms and conditions for each offer. Some companies use free trials as an opportunity to sign up the consumer for additional products, which the consumer is billed for until cancellation.

The Attorney General also urged consumers to examine the fine print when considering gym memberships. Those looking to join a gym should visit the facility before doing so to see if its a good fit. They should carefully read every document before signing to ensure they know what theyre agreeing to and understand all the terms and conditions.

Businesses primarily involved in the selling of memberships that provide the members instruction in the program of physical exercise or provide the members use of its facilities are required to be registered with the Attorney Generals Office.

Consumers with questions or who believe they have been the victim of a weight loss scam can contact the Attorney Generals Consumer Protection Division at 800-368-8808or visit http://www.wvago.gov.

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Attorney general: Be wary of weight loss products - Cumberland Times-News

Stick-on weight-loss patches infused with Japanese mint are the newest get thin quick gimmick buzzing around the internet. The ads make them seem irresistible Have you tried to lose weight? This is a dream solution for you! But are these a true scientific breakthrough or another way to simply separate you from $7.99 plus tax and shipping?

According to some dubious-looking sites, these patches were supposedly developed by a Japanese doctor (different web sites give different names for this mysterious genius, but none provide any links to any research, nor do they even give a first name so you can look up the doctors credentials on your own), and they claim to eliminate all the pesky work of eating nutritious foods and exercising. You simply slap on the sticky patch, and within hours it will trigger fat cells to reduce body fat by a magical mechanism without making the skin loose, according to the very scientific description on one site.

Well, magical fat-reducing slimming patches are a dream solution, if by dream you mean a complete fantasy that evaporates as soon as you wake up.

If the solution to obesity were as simple as wearing a patch, then there would be no obesity epidemic with a whole field of science devoted to working on it, points out Rekha Kumar, M.D., medical director of the American Board of Obesity Medicine (ABOM) and an assistant professor at Weill Cornell Medical College in New York City. Dr. Kumar does sympathize those who are curious about these products, however: The proven methods to lose weightcalorie-restricted dieting and exerciseare very challenging for so many people. You get hungry, you dont have the time to exercise, or youre scared about getting started, so the concept of a quick fix is very attractive.

You may be thinking, so, even it doesnt work, whats the harm in trying? Before you press checkout, heres what you should know:

Known by the scientific name mentha canadensis, Japanese mint is found, yes, in Japan, as well and other Asian countries such as China and Javabut its also found all over North America, where its called Canada mint or American mint. So, basically, this is a very common, very international variety of mint.

Mint has been used for centuries to treat all kinds of ailments, from nausea to bad breath to IBS, with limited research to back it up. But there is no evidence that mint can do anything on its own to speed up metabolism or melt away pounds. If you really want to try using mint as part of your weight loss plan, there is one surefire way: Replace all your calorie-laden caramel lattes and colas with calorie-free peppermint tea.

So here is where it gets interesting. Transdermal patches are used for many health reasonsbirth control, smoking cessation, and pain management. They release medication through the skin, where it enters the bloodstream. And there are also FDA-approved medications that are injected under the skin for weight loss, says Dr. Kumar. So, in theory, a transdermal patch could help with appetite control and weight loss, she says. However, Dr. Kumar points out, there are no clinically proven, FDA-approved patches on the market. And not only are the weight-loss patches you can order on the web not approved, there is absolutely zero evidence that any of the herbal ingredients in them can do a thing for weight loss. If you look at some of the ingredients listed in these patches, such as mint, aai berry, and green tea, they have all been touted for weight loss before, but none of them have been proven to be effective, she says.

If you cut calories and increase exercising while youre wearing the patch, sure, youll lose weight. But that will happen whether you slap on a Japanese mint weight loss patch or a sticker with a cute kitten on it from the dollar store. If you wear the patch and dont make any lifestyle changes, well, youll just have a very sweet-smelling decoration.

Once again, Dr. Kumar points out that none of these products are regulated, which means you really have no idea whats actually in that patch youre slapping on your skin. You have to be concerned about two things: Is what theyre saying is in there actually in there; and are there harmful ingredients in there that are not listed?

In the end, you should follow this rule about any product you buy on the internet that claims to have medical or weight loss benefits: Be skeptical, ask your doctor, and proceed with caution.

Meanwhile, if you want to lose weight, find a healthy diet that appeals to you, hit the gym, and save the mint for your mojitos.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

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Are Japanese Mint Patches the Weight Loss Miracle Weve All Been Waiting For? - Prevention.com

Do you eat until you are full? Most people do because once you start eating, it's hard to stop, even when your digestive hormones tell you to do so. But eating to fullness is not an evolutionary norm, it's learned behavior.

Too many years of overfueling often leads to obesity, chronic disease, and even early death. The flip side of that coin, however, is eating less, or, calorie restriction. New studies show that this method could be a key component to a smaller waistline and a longer life.

I often prescribe calorie restriction as a "back to basics" method for losing weight. Simply eating less is an easy strategy for many of my clients who struggle with the restrictive "you can't eat that" nature of many popular diets.

It's sometimes confused with intermittent fasting. Intermittent fasting is about chunks of time when you're not consuming food. In fasting, however, non-fasting hours do not necessarily follow lower calorie patterns. In fact, calories could be quite high.

Calorie restriction is about consistency and involves a major reduction of how much food you consume a cut of 15% to 30% of total daily calories.

Calorie restriction has been studied for decades. Benefits are seen in both animals and humans, however, the data in animals is stronger. Calorie restriction got a lot of attention in 2017 when a study in rhesus monkeys came out showing a stark difference between a monkey that ate whatever it wanted it looked old, tired and overnourished compared to a calorie-restricted monkey, which looked young, vibrant and lean.

Further studies, including one in the journal Nature Communications found that calorie restriction led to positive changes in the genes associated with aging.Another study in humans found that reducing 15% of total calories slowed aging and age-related diseases. And a recent study, funded in part by the National Institute on Aging,showed that individuals who reduced their overall calories by 25% over a two-year period saw substantial benefits in cardiovascular health, lower "bad" LDL cholesterol, blood pressure, reduced fat mass and inflammation.

Restricting calories requires changing the way you think about food. These are basic ways to get started.

Trending stories,celebrity news and all the best of TODAY.

That means, eating until you no longer feel hungry, not to fullness. It also means fueling with foods that actually fill.

When you do eat, make that calorie count.

Aim for healthy fats, lean sources of protein, and complex carbohydrates.

All these options take long to digest meaning you stay satisfied, longer.

Studies show that a lack of sleep disrupts digestive hormones, causing your hunger to feel more intense.

Your first meal of the day should be larger and filled with plenty of protein.

Studies show that doing so may help to ward off cravings later in the day. As the day goes on, you really need fewer calories, unless you engage in an intense evening workout.

As with many things in life, planning ahead can go far. Determine what your weak spots are and tackle them early.

If you're used to a huge dinner, start by making them smaller. If you typically have a candy bar in mid-afternoon, transition to another snack.

Instead of 1 cup of brown rice at dinner, which has almost 400 calories, have cauliflower rice instead, about 100 calories.

Instead of a bun with your sandwich, roll your veggies or meat in a corn tortilla instead, saving almost 300 calories. Instead of a cream-based soup for dinner, choose a broth based one, saving potentially more than 400 calories.

Its simply a pattern of eating that means consuming what you actually need to survive and thrive. If you look at this as another diet, you may fall short of the end goal, and go back to bad habits.

Important note: Anyone with a history of eating disorders, who wants to get pregnant, is a type 1 diabetic, or has a compromised immune system, needs to get cleared by a doctor first before embarking on a calorie restricted dietary plan.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

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What is calorie restriction? How to follow the weight-loss method - TODAY

Simon Cowell can't believe how good he looks since losing weight.

The 60-year-old music mogul has lost four inches off his waist since overhauling his lifestyle and committing to a diet of white meat, fruit and vegetables and Simon admitted he looked at himself and thought "wow" after dropping the weight.

Speaking to The Sun newspaper, he said: "The most dramatic period was the first month where most of the weight comes off and you look at yourself and think 'wow'. I used to be 36 inch waist and now I've lost four inches. I'm really happy now.

"You can drink this light beer but you've got to be sensible about quantities. I have loads more energy and feel great.

"All I do is avoid just red meat - white meat is fine - and I eat loads of vegetables, salads and drink this great beer. I'm on a diet but it doesn't feel like it now because the food I eat is really healthy and I don't find it tedious. If it's boring you won't stick to it."

Meanwhile, Simon, who has son Eric, five, with girlfriend Lauren Silverman, 42, was previously forced to deny his 20lbs weight loss is due to a gastric band.

He said: "People have said: 'Oh, he's had a gastric band fitted' - but I haven't. If I had, I would admit to it. This diet is all about what you put into your body."

Instead, the star listened to expert advice from a doctor in Los Angeles who sought to change Simon's "appalling" diet.

He explained: "I met this doctor in LA and he told me my diet was appalling and I had to cut out fatty foods and certain drinks.

"I could see the difference. Cutting out sugar made a massive difference. The first few weeks were difficult, but then I actually stopped craving sugar. I had also found a brilliant gluten-free beer, which helps."

Excerpt from:
Simon Cowell delighted with appearance following 20lbs weight loss - ABC FOX Montana

We've seen Bravolebs like Kandi Burruss, Luann de Lesseps, and Lala Kent all join in the viral 10-year challenge but Dr. Heavenly Kimes' entry may just be the most eye-opening of them all.

The Married to Medicinedentist recently shared an Instagram post featuring a side-by-side image of her from 10 years ago and a current photo, which highlights the major transformation she's made. Not only does Dr. Heavenly look more radiant and fabulous than ever, but she's also lost over 70 pounds and is focused on maintaining her fitness regimen.

In 2018, the ATL mom, who hadgastric bypass surgery in 2007, openedup aboutabout her journey on social media. "When I get hungry or discouraged, I always look at photos to see how far Ive come!" she shared. In another post, showing off her workout routine, Dr. Heavenly wrote, "My weight loss journey is like my Spiritual Journey! Up. And down."

Still, fans (and us)want to learn more about her path,andit appears Dr. Heavenly is ready to share even more. When a fan recentlyasked Heavenly if she's talked about her weight loss before on IG, she replied, "Yes. I have. But now I will more." She added: "Its a constant struggle but I love me big or smaller."

Take a look at her amazing results:

Bravos Style & Living is your window to the fabulous lifestyles of Bravolebrities. Be the first to know about all the best fashion and beauty looks, the breathtaking homes Bravo stars live in, everything theyre eating and drinking, and so much more. Sign up to become a Bravo Insider and get exclusive extras.

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Dr. Heavenly Kimes Shares Before-and-After Pics from Incredible 70-Pound Weight Loss - Bravo

Kate Hudson is taking her Instagram followers along for the ride on her New Year's wellness journey. "It's January 2nd, 2020," she said in an Instagram Story posted yesterday. "Got on the scale. I wasn't impressed. But that's okay, 'cause I know how to do this, you know what I mean?"

The Weight Watchers spokesperson then talked about the program's new color-coded plans (she's a purple), before weighing in at 136. "Ideal weight for me: 125," she wrote, "10 to go."

After giving birth to her daughter Rani Rose in 2018, Kate posted on Instagram about her goal to lose 25 pounds by the spring. Unlike with the other two [kids], I didnt really have time to work out, she told Women's Health in our December cover story. It took a different kind of discipline. These days, that discipline manifests in the form of a balanced diet, something she said comes from her partnership with Weight Watchers.

Kate starts her day with celery juice, plus either a protein shake, oatmeal, an acai bowl, or eggs. She likes to keep her meals plant-based, so squash or zucchini noodles are on rotation, which sometimes she spices up with chicken, fish, or steak. (Yesterday, she made shrimp with sherry vinegar and garlic.)

Still, she makes time to work out three or four times a week, alternating between Peloton Tread, pole dancing, Body by Simone, Beachbody Brazil Butt Lift classes, and private Pilates sessions with instructor Nicole Stuart. Pilates is still her favorite, she said: I love how flexible I get and what it does to the shape of my body."

Read more:
Kate Hudson Says She's Committing To A Weight-Loss Diet To Lose 10 Pounds In The New Year - Women's Health

It does not matter what is to be blamed for the rapid weight gain, we can all agree that getting rid of those stubborn kilos can be taxing. When 29-year-old Manish Singh realised that his growing weight is preventing him from running the way he wanted to, he decided to do something about his growing weight. To know how he did it, read his inspiring weight loss story here.Name: Manish Singh

Occupation: Software Engineer

Age: 29 yearsHeight:5 feet 7 inches

City: Mumbai

Highest weight recorded: 78 kgsWeight lost: 10 kgsDuration it took me to lose weight: 2 months

The turning point: While I had always wanted to achieve a lean and muscular physique, it was heartbreaking when I was no longer able to run a 200-metre sprint. I also felt bloated and exhausted all the time. My weight had taken a toll on my confidence levels as well.

My breakfast: 1 cup of green tea and poha or oatmeal after 30 minutes

My lunch: Boiled green vegetables or grilled chicken with brown rice

My dinner: Two chapatis with a bowl of dal and then a portion of green salad

Pre-workout meal: I have 1 cup of black coffee an hour prior to my workout

Post-workout meal: Whey protein shakeI indulge in: I usually try to eat protein-rich food items. These include dishes made from chicken and fish.My workout: I usually work out for five days a week. I do 45 minutes of weight training and 10 minutes of HIIT.

Low-calorie recipes I swear by: I vouch on homemade tandoori chicken.

Fitness secrets I unveiled: I have realised that you should mix weight training with cardio to lose fat and build muscles rather just doing cardio.

How do I stay motivated? I always wanted to achieve my dream body and to look lean and muscular.How do you ensure you dont lose focus? I stayed right on the path of fitness and my weight loss journey by watching motivational videos of different bodybuilders. I know that the result cannot be achieved overnight and we have to give it ample time and stay dedicated.

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Weight loss story: This guy lost 10 kilos in just 2 months! His secret is really simple - Times of India

Tyler Whitman from Million Dollar Listing New York has some sage advice for the millions of people who are about to embark upon a new weight loss regimen for 2020.

Whitman, whose inspirational weight loss story gripped thousands of fans, started a health and wellness group on Facebook. He embraced the Whole30 nutrition program and invited fans to join him in his endeavors in November 2019. After successfully completing the month and seeing his group grow to close to 1,000 members, Whitman is starting a new effort and inviting more fans to join him.

Beginning in January, Whitman will once again hit the Whole30 program hard. He will continue to share video messages and interact with fans. Plus, hes going to be inviting special guests to appear throughout the month.

If there is anyone who knows and understands the immense struggles of weight loss, its Whitman. He dropped a staggering 200-plus pounds through weight loss surgery, but also by making smart food choices and exercise. What advice does he have for those who are serious about losing weight and getting healthy?

Whitman knows how frustrating weight loss can be and how some people throw in the towel if they slip up once on a health program. But he shared with Showbiz Cheat Sheet that it is important to know you can always do the next right thing. You know, one thing thats been really sticking out to me is this whole concept of just do the next right thing, you know, and you can start any time, he shared. You know, so many people are like, oh, Im going to start on Monday.

But you dont even have to wait until the next day, you can start the next meal, he continued. Its just about making that that the next great choice and knowing that sometimes along the way youre going to make wrong choices, but you dont have to take a hammer to the windshield.

He added, You just make the next right choice. And thats something that Im going over in my head over and over again because I am far from perfect when it comes to living a healthy lifestyle. You know, I definitely have my moments where I am super healthy and Im super in the zone and Im super Im hitting all of my nutrition goals.

But whether its because of the holidays or just having an off day, Whitman admits he too can take a trip down junk food alley. I fall off the rails just like everybody else, he laughed. And I think its so easy for us to just get down and get depressed. You just need to stop and say, Im just going to do the next right thing. The next right thing for me is my next meal is going to be a healthy meal. Its really that simple.

He also wants to remind weight loss seekers that they are in control. Whitman knows that many people are constantly exploring their relationship with food, whether they want to gain or lose weight. He knows too that it is easy to get frustrated and view the journey to health and wellness as being very difficult.

However, Were all adults and are in control of what we put in our mouth, he remarked. He shared these thoughts with Whole30 founder Melissa Hartwigwho delivered some tough love on the subject.

Whitman shared a conversation he had with Hartwig. She said that people always say the Whole30 is hard, he recounted. [But she said] the Whole30 is not hard. You have 100% control over what youre putting in your mouth. Because you know whats hard? Cancer is hard. Or losing a loved one is hard. Losing a family member is hard. Going through a breakup is hard. What you eat is not that hard.

Join Whitman and his friends on Facebook at The Human ROI.

Originally posted here:
Tyler Whitman From 'Million Dollar Listing' Reveals the One Big Weight Loss Move to Make for 2020 - Showbiz Cheat Sheet