Holidays and celebrations mostly mean that we eat lots of food and spend lots of money, and of course making New Years plans that we want to follow. It can be a beautiful thing to sometimes allow ourselves to be free and eat more and spend more, as long as we are prepared to accept the consequences of gaining some weight and maybe having a lower budget for a few months. Heres a few tips on how to prevent this for next time, and how to minimize any damage that you made this time.

First, when thinking about New Years resolutions I always think that if I need to wait for a new year to make a change then I am not really ready to make that change. I know that might sound a little complicated! However, if you really want to do something then you should start right now today is a perfect day to start, tomorrow, or next Monday, or the new year will not be any better than today.

Thats why most New Years resolutions are forgotten within a couple of weeks after the you make the decision. So rather than waiting for any special day, take one step towards reaching your goals right now. If you always do this then youll find it much easier to keep motivated and to keep going.

If you have spent too much this month then try making a shopping list for what you need now. But heres the difficult part you need to be strict and stick to your list. I also realized that when I go to shopping if I use cash instead of my card then I dont spend so much, I am much more careful about what I buy. And I definitely stick to my shopping list.

Now for whats on a lot of peoples New Years resolution list losing weight. So many of us want to do this, maybe 3 to 5 pounds, or maybe hundreds of pounds. Of course, youll need more time and more effort to lose a lot of weight, but however much or little you want to lose its still about getting the correct mindset and changing your eating habits.

Heres a few tips that might help with your weight loss goals. First, if you are already doing regular exercise then I dont suggest to increase the amount of time that you are exercising. Increasing the duration of your exercise might cause you to eat even more food as it will trigger your bodys hunger signal.

What can be highly beneficial, however, is to increase the intensity. For example, if you have been walking regularly for 30 minutes then try increasing your speed, such as 2 minutes fast walk, then 2 minutes at your normal speed. The most important thing is that you consistently do what you can, whatever your fitness level.

Remember, when youve lost the weight you want to lose youve not reached your final destination and can just stop, instead you need to focus on healthy living and making the correct choices for improving your health in the long term rather than just losing a few pounds. When you focus on your health, you will lose weight effortlessly.

Most of us also know what our weakness for food is. Maybe its eating too much added sugar, too many fruits, or too many baked goods. Starting to cut back, or changing food sources, can make a huge difference. For example, many people unfortunately consume ten or more sugary drinks a day.

Cutting back to 2 or 3, or changing to diet soda (which normally I dont suggest at all, but can be a first step), and/or mixing the drinks with some water can help reduce the sugar addiction. If you consume too much sugary fruit, then changing to lower sugar fruits such as berries is a good idea.

Also, if you consume bread then maybe you can try sourdough instead of processed bread. Most importantly, try and make a conscious decision about what you are eating, and over time this will help you eat less. Calories are important, but not all calories are equal so do make sure to try and focus on nutrients.

In addition to this, fasting just once an a while, or regularly such as every week can not only help you to control your weight but has many other health benefits too, including longevity, clearing your mind, and giving your body time to cleanse and heal. Its certainly not a bad idea to skip a few meals.

In the end, of course we can all enjoy life, but if you are healthy and happy then you will have more enjoyment and you can really be involved in life and LIVE

Happy, Beautiful New Year! Hauoli Makahiki Hou!

Ayda Ersoy: Nutritionist (Dip.C.N., Dip.S.N.), Master Trainer, (CPT ACE, NCSF, CanfitPro), Registered Yoga Teacher Founder, Health Angel Nutrition, Fitness and Wellness Founder, SMS (Stability, Mobility Strength) Intuitive Training System. She can be reached at healthangelwarrior.com/ and ayda@healthangelwarrior.com.

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Happy, healthy New Year - Thegardenisland.com

We all know what should be doing to be fit and healthy, but the thought of having to lose weight or start exercising is often so daunting that it's easier to put it off.

Millions of people in 2020 will be making new year's resolutions to lose weight and get healthy and to give you the motivation you need, Devon Live has chosen 15 inspiring people from across the county who have achieved incredible goals.

They range from a family who have lost 15st between them to a woman who not only battled cancer but conquered her weight demons and got married.

Chris, Gareth and Aimee Pridham

Struggling to get in an airplane seat four years ago was the turning point for Chris Pridham.

His experience at the airport "set the tone" for the whole holiday and due to his 24 stone weight, he could not partake in all of the activities with his partner and old friends.

After two weeks back at home he ended up in hospital with an infected mosquito bite and got sepsis and cellulitis.

He then joined his nearest WW workshop in Saltash and lost more than six stone.

Chris said: "Basically, I was given a daily budget of smart points and every food had a value. It was up to me to balance my budget which I did and in a short space of time, I lost two stone and went to New York with my partner to visit my daughter.

"I could walk around and thought, this is brilliant.

I love bread and before joining WW would have three or four slices of thick white bread with lashings of butter and marmalade for breakfast, a big sandwich for lunch and a huge dinner. I now start the day with fruit and yoghurt; at lunchtime I have two slices of granary bread with a boiled egg and salad; dinner is stir fry veg with left over roast meat.

"I eat a lot of salad and am never hungry! I dont deny myself anything and have realised you have to have a bit of what you fancy otherwise you dont stick to it."

Research carried out by WW has identified what is known as the ripple effect.

This shows that when somebody joins a weight loss programme, the other members of the family can lose weight too without even trying as they are influenced by the new healthy habits they see.

Chris's nephew Gareth and his wife Aimee watched his transformation and were so impressed they joined the same WW workshop. Between the three of them they lost 15st.

Bonnie Stainer

Had someone told Devon DJ Bonnie Stainer four years ago she would be crowned UK Glamour Awards Model of the Year she would never have believed it because back then she weighed more than 16.5st.

Despite being a single mum of two girls, aged five and four, the 35-year-old, of Saunton, North Devon, has found the time to exercise six days a week and eat healthily to lose an amazing 8.5st.

Bonnie, who is 5ft 7, has seen her waist shrink by an incredible 30 inches from 56 to 26 inches, and now weighs 9st.

She had been considering quitting her DJ career because she had lost her confidence to get up on stage when she was overweight, but is now getting more work than ever and is also working as a model.

Bonnie recalled: I hadnt been overweight until I fell pregnant with my first child. I just ate literally whatever I was not meant to, which I enjoyed at the time, but I pilled on the pounds. The last time I weighed myself I was 16.5st.

After I gave birth I tried to lose the weight and feel like me again, but within six months I was pregnant with my second daughter and it happened all over again.

I need an incentive to get myself into the right state of mind so I decided to raise money for Cancer Research by signing up for the London Marathon in 2017.

I was down to about 12st when I did it and just kept going with exercising and eating healthy.

Bonnie added: The key is being in the right frame of mind, along with routine, exercise, eating well and drinking water.

I workout six days a week and try to rest one day a week, but Im still active running around after the kids. Sometimes I get up at 6am and do 30 minutes on the cross trainer wearing 27 kilos of weights. People think that sounds a lot but I was carrying a lot more than that when I was overweight.

I also go to the gym, run and I have two horses so I enjoy horse riding. Sometimes I do look at my cross trainer and think I cant be bothered, then all I do is just think about what Im trying to achieve and after Ive done it I feel so much better."

Tracey May

An inspirational slimmer who has lost nearly 5st in less than six months has told how she has gone from barely ever leaving her home to finding a new zest for life at the age of 53 years old.

Tracey May, of Exeter, saw the pounds pile on after undergoing spinal surgery three years ago to remove a tumour.

Her recovery took many months and it began a pattern of living an inactive lifestyle which she struggled to break the heavier she got.

However, since completely changing her lifestyle in March she has lost almost a third of a body weight. She has gone from 15st 10lbs to 11st, and dropped from a size 20 to almost a size 12.

The mum-of-three joined Wonford Sports Centre in March, and has gone from struggling to do two minutes on the cross trainer on the lowest setting, to doing an hour easily.

She goes a couple of times a week, has joined a Back to Netball team and a running club, and also goes swimming if she finds the time during the week.

Traceys initial goal was to lose 3st in a year, but she has done so well that she has doubled her target.

She said: I want to be 9st 10 and that will be exactly 6st I have lost. I havent been on a diet as such but what I have done is switch everything from full fat to low fat and sugar free, and have swapped coke for water.

Ive always now got fruit and vegetables in the house, and I cook everything from scratch. I also dont eat fast food, but I do have the odd treats.

She said: I only went out if I had to which was maybe twice a week, if that, because it was just so painful. Everything hurt because of how heavy I was.

I got depressed and thought this is it. My confidence was so low. I now feel 100 per cent better. I used to take a lot of painkillers but dont take any now, and Ive also come off anti-depressants. It really has changed my life."

Mandy Coles

A Tavistock mum who lost more than 12 stone believes there's a simple solution to weight loss - taking time out - and now she is urging parents to take time for themselves to change their lives too.

Mandy Coles reached 24 stone at her heaviest weight but astonishingly she managed to shed the pounds and drop to an impressive 11.5st in just 14 months, after joining Slimming World.

Since losing the weight, Mandy' slife has changed dramatically and she is now helping others as a Slimming World consultant and whilst working with other slimmers.

She says she often meets parents who would just love to lose weight and lead a healthier lifestyle, but they feel that their life as a busy parent is preventing them from making those changes.

Mandy explained that one of the greatest gifts she has gained as a result of her weight loss is the drive and physical ability to play with her six-year-old son.

She said: "Actually having the energy to be the mum I have always wanted to be is priceless and taking that time for me to go to group each week was worth every moment".

She added: "Taking that one hour a week to attend a group is an investment in your and your familys future happiness.

"It is also an hour of you time which you do deserve. Sometimes I hear parents say they cant get that time for themselves, so I want to urge them to find that time.

"It is something you never regret as you and your family will benefit from a much healthier and happier you and that is priceless.

Dr Katie Giddy-Pannell

A Plymouth GP lost a whopping 5st 2lbs and is now able to motivate patients with her lose weight.

Due to her profession, she said she "should know better" but with a vegan diet, a supportive exercise class, and Slimming World online, she has managed to shed some weight and control her lupus, a chronic health conditon.

The 41-year-old underwent the dramatic transformation in just over a year and has seen drastic improvements to her health.

She said: "I was getting terrible debilitating back pain, out of breath, swollen legs. Just generally felt unhealthy, especially in the heat.I had no energy, no get up and go.

"Now, my health is better, less back pain and other joint pain, I have a chronic health condition called lupus, which is better controlled with my diet now, and the exercise."

Katie advises anyone who wishes to lose weight to find an eating plan that suits them and to ensure that they do not make something up, as planning is key.

She said: "I would advise others to find an eating plan that suits them and stick to it, don't try to make it up, a small under-calculation in calories could mess up a lot of hard work. Eat loads of veg and group exercise is also important."

Katie credits her weight loss to RockFit, which has kept her "motivated" and has meant that she has formed life-long friendships, some of which encourage her to attend classes on days where she feels "exhausted" after work.

She added: "I've lost five stone by doing Slimming World online, RockFit and a bit of running, but it is RockFit that's kept me motivated and help change my body shape."

couple fromBrixhamlost a staggering nine stone between them after realising they were both unhappy with their weight.

Joanne and Scott Mason

After a combined weight loss of 13.5lbs with the help of their local Slimming World group inBrixham, Joanne and Scott Mason reached the semi-finals of the organisations Couple of the Year 2019 competition along with only 17 other couples from across the UK and Ireland.

JoanneandScottbelieve the secret of their success was getting support from one another at home, as well as each week at their Slimming World group.

Joanne,48, who slimmed from15st5lbs to9st, said: I knew that my weight was an issue and I was becoming more and more uncomfortable in my own skin, but I didnt really know where to start when it came to losing weight.

"The lightbulb moment came whenScotttold mehewas unhappy withhisweight too. Wed heard great things about Slimming World, and it seemed to be the perfect fit for us.

"We knew that we needed the encouragement of a group each week and that wed support each other along the way too."

Scott,45, who downsized from16st3.5lb to12st9lbs, added: It came as a huge relief once I realised thatJoannewanted to lose weight too, because I knew that by supporting each other to make healthier choices it would give us both a brighter future and it absolutely has we have a whole new lease of life.

"Losing weight also made us think about how active we were. Weve started walking regularly now and we love it!

"Joining Slimming World is one of the best decisions weve ever made. We feel great and we know that we have a long, healthy, happy life to look forward to together.

Elly Dickinson

No one was more surprised by Elly Dickinson's amazing weight loss, and she says she doesn't even recognise the person in old photographs now.

As she is only 5ft 2in tall, Elly says her 31lbs weight loss shows more on her than it would on a taller person.

And she admits that she found if difficult to track down old 'before' pictures to demonstrate her weight loss because she would never stand in front of a camera and always deleted 'horrible' pictures of herself because she didn't like how she looked.

Now 31-year-old Elly, who works as a relationship executive for Newcross Healthcare in Torquay, says her confidence has soared and she's happy in her own skin - eating and exercising healthily.

She said: "With Weight Watchers - or WW as it's now called - you don't ever feel like you are losing out. I have managed to keep it on track without much effort. You always know where you are without getting obsessed about food because it's so maintainable.

"It's been great for my confidence - amazing!"

Laura Gilpin

An overweight grandma, who temporarily lost the site in one eye at a celebratory barbecue, has gone on a mammoth diet after being told her weight contributed to her having a mini stroke.

Laura Gilpin, of Newton Abbot, had her out of the blue health scare while celebrating her grandchilds football team in 2015, but still continued to pile on the weight.

It wasnt until last year that she finally decided to get fit and healthy and set herself a target of losing a stone a month.

The 62 year old joined LighterLife last July, and succeeded by losing an incredible 5st 2lbs in just five months. Her weight dropped from 17st 6lb to 12st 4lb.

She said: Losing 5st has been life changing in so many ways. Im no longer on blood pressure medication, I have the energy to keep up with my grandchildren and Im now enjoying cooking for the first time. It feels amazing to have my zest for life back."

Fern Parkin and Jacqui Blackman

A mother and daughter from Barnstaple who both beat cancer have also had their lives transformed by an incredible weight loss.

Fern Parkin, 32 and mother Jacqui Blackman, 68, lost 5st 5lbs between them. Fern was diagnosed with liver cancer at the age of six months, while her mother beat ovarian cancer in 2004 aged 54.

Fern thanked the team at WW (formerly Weight Watchers) for her newfound self-confidence. She added that she is no longer afraid to show her scars from surgery when she was a baby.

She said: I love the fact that I can roll over my points and add them to my weekly points. I have lost all my weight through WW, and I love that I can eat what I like as long as it's within my points. My mindset has changed completely, and I've never lasted this long on a diet. This is me for life now, being careful what I eat.

Jacqui added: After starting the program in January 2018 when a group opened up near me, I have never looked back, only forward to losing the next pound. I have found the plan so easy to follow, and there was no need to change my shopping habits greatly.

The app is an invaluable tool which keeps you on track, and weekly meetings are an inspiration. Even my health has improved as I no longer require tablets for high blood pressure which is huge.

My husband has also benefited just by eating smaller portions which the plan helps you to do. I have dropped two dress sizes and now able to wear more fashionable clothes.

I have been able to enjoy holidays and not gain more than 1lb which has always come off the following week."

Sharon Foxhall

A woman who lost weight in honour of her mother has been able to once again wear the wedding dress she made for her.

Sharon Foxhall, 47, from Hawkchurch, married in September 1993 after a five year courtship. At the time it was the lowest weight she had ever been.

She said: My mum made my wedding dress along with the bridesmaids. We decided to have a party for our 25th as its such a big milestone but then I lost both my parents within months of each other four years ago.

Sharon vowed to get to her target weight after her mother died in 2015 as she had always struggled with her weight. After 18 months she had lost three stone after joining WW (Weight Watchers).

She said: I joined WW as I had issues with my knees and I though losing weight would help them. As I lost weight my knees started to improve along with my self-esteem and confidence. It totally changed my life and wanted to give that feeling to others, so I became a coach to help others achieve what I had. It has been the most remarkable work I have ever done, seeing lives unfold and change over the weeks and months.

We booked our party in January 2018 for that September and decided I wanted to wear my dress again. I lost a further stone and got into my dress as if Id only just stepped out of it, it was amazing.

"I hadnt seen the dress since the day we got married and so was a very emotional moment opening the case and seeing it for the first time in 25 years, the dress my mum made.

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The 15 inspiring Devon people who have achieved phenomenal weight loss - Devon Live

A new year and indeed a new decade is fast approaching and for many it is the perfect opportunity to make some important lifestyle changes. However, sticking to those new year resolutions can be challenging to say the least. So what can we do to make achieving our goals easier?

It is important to keep things simple. Set realistic goals; small changes can make a huge difference. Remember slow and steady wins the race!

The most popular resolution at this time of the year is weight loss. We have all overindulged during the festive season and the waistbands are stretched!

The trick to losing weight is consistency; forget about crash and fad diets as they are usually short-lived.

1. Think long term: Reduce your portion sizes but increase your intake of vegetables. Adding an extra cup of green veg to your plate will help to fill you up but will also provide valuable nutrition.

2. Aim to cut out the rubbish and up your fruit intake.

3. You shouldnt be hungry if youre eating the right foods; try taking more fibre in your diet.

4. When Im trying to lose a few pounds I take a tablespoon of flaxseed mixed with a teaspoon of cinnamon and a small glass of kefir. This stops all cravings and gets me over the hunger pangs.

5. Reduce your consumption of processed foods which are high in saturated fats and preservatives.

6. Make an effort to cook from scratch; it is much tastier and you know what youre eating. A lot of jars and packets are high in sugar and salt, not to mention artificial flavourings. Once you get used to making your own sauces, you will do it quicker and wont believe the difference it makes to both taste and calorie content. Some jars of sauce can have as much as 14 teaspoons of sugar in them.

7. Aim to loose a couple of pound a week by changing old lifestyle habits this will lead to long term sustained weight loss.

Read also: Longford's Laura Thompson on natural remedies for the Christmas season

Getting fit is the next most popular resolution and, again, this should be done slowly. Exercise has so many health benefits and is not just about losing weight. Exercise increases your serotonin levels, making you feel more relaxed and happier. It not only improves your physical health but your mental health too.

1. Start slowly and increase the intensity as you get fitter.

2. We all have a spare 30 minutes, so no excuse about time limits! Get up 30 minutes earlier , miss an episode of fair city or do a brisk walk at lunchtime.

3. Meet new people we all get stuck in a rut sometimes, especially as we get older. Meeting new people is a great way of changing that, we are meant to be sociable beings and isolating yourself is not good for your mental health. Join a club or maybe do a little bit of volunteering. Check out your local library; they are amazing for information about various clubs and organisations.

4. Spend more time enjoying nature; walk in the woods or by the canal and just enjoy the natural wildlife. Fill your soul with the beauty around you.

New Years Resolutions to consider:

1. Think about the impact you are having on your surroundings; pick up your litter and reduce your use of plastics so that nature stays beautiful.

2. Think positive! Before you start and end your day, practice feeling grateful. Studies show that this can make you happier by 25%. Simply take time to count your blessings and think of all the good things in your life.

3. Learn a new skill. What have you always wanted to learn to do? It doesnt have to be complicated or expensive; maybe take up knitting, painting or learn to play an instrument. Research shows that learning new skills helps to maintain a healthy brain, reducing your chances of developing Alzheimers.

4. Be kinder to yourself; we cant change how others treat us, but by being good to ourselves we can gain more confidence and boost our self esteem.

Finally remember no one is perfect and sometimes your resolutions wont be either. But even if you have a stumble, the important thing is to get back on track. Keep trying and you will get there.

Next week, I'll be giving some tips to help with the post-Christmas detox so you can start getting rid of some of the toxins from the past few weeks.

Happy New Year to you all and lets make 2020 a healthier and happier one.

Read also:Kids - they are what you feed them, says Longford's Laura Thompson

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Longford's Laura Thompson on attainable resolutions for a healthy new year - Longford Leader

Happy New Year; now let's lose weight! Ugh, it seems like so many people assume the two go hand-in-hand. Wanting to lose weight is such a common new year's resolution, and one popular plan to jumpstart weight loss is for people to hop on the Whole30 train. Before you embark on this 30-day plan for the sole purpose of losing weight, we asked dietitians to tell us if Whole30 is the best approach.

If you're unfamiliar with Whole30, for 30 days straight you eat whole, unprocessed food including meat, seafood, eggs, veggies, fruit, and natural fats, and you avoid dairy, added sugar (real or artificial), alcohol, grains, and legumes (which includes peanuts and all forms of soy). You also can't have any baked goods, junk food, or treats made with "approved" Whole30 ingredients, so no vegan "nice cream" or baked sweet potato fries. Oh, and did I mention, if you "cheat" then you have to start back at Day 1?

Whole30 can help with weight loss as it restricts many foods that most of us tend to overeat, such as sugar and refined carbs. You'll also feel full on less overall calories since this plan focuses on eating protein and vegetables. "However, it all comes down to how many calories you're consuming. If you end up eating just as many calories as you currently do, then you may not notice a significant change in weight," said registered dietitian Kelli McGrane, MS, RD, for the food tracking app Lose It!. You may also eat more fat like avocados and nuts, and complex carbs like sweet potatoes and bananas, which could make you gain weight.

If a person does end up losing a few pounds, said registered dietitian Jessica Levings, MS, of Balanced Pantry, "the weight loss is unlikely to be sustained when they go back to their normal eating patterns at the end of the 30 days."

Registered dietitian Jackie Ballou Erdos, MS, RD, CDN, owner of Balancing Act Nutrition, warns that although Whole30 makes a lot of claims - with weight loss being one of them - and you may feel desperate to make a change, not everyone will experience what Whole30 promises.

"Like many wellness trends these days, Whole30 is marketed as a sustainable, positive lifestyle change; however, it's really a diet in disguise," Jackie said. It asks participants to restrict certain foods, and it labels some foods as "approved" and others as "off-limits." For those people struggling with body image, their relationship with food, or with other disordered eating behaviors such as binge eating, such a restrictive diet could make those issues worse.

That's not to say you shouldn't try Whole30. It can be great for people who want to get started eating more whole, unprocessed foods, or to figure out if certain foods are triggering certain issues like digestive or skin problems. People rave about how good they feel after the 30 days. But it's not the best approach if you're only doing it to lose weight.

Related: An Anti-Diet Dietitian Shares the 5 Steps You Can Take to Become an Intuitive Eater

We know from research that diets don't work. Although people may lose weight at first, if that way of eating is unsustainable (as most diets are), people will inevitably regain the weight back. This typically begins the vicious restrict-binge, yo-yo dieting cycle.

Jackie shared that literature shows weight cycling - losing weight, gaining weight, repeat - is actually more harmful to our health than just staying at a higher weight. One research article that reviewed over 30 studies on dieting concluded that dieting is actually a predictor of weight gain.

"I worry people are setting themselves up for restrict-and-binge cycles, weight cycling, and feeling guilty and ashamed and like they failed, when in fact it's diets that fail us; it isn't us who fail on diets," Jackie said.

"Just because something helps you lose weight does not mean that it is healthy in the long run," added registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS. Focusing on eating to change how your body looks can only make you feel bad about yourself and lead to harmful eating habits. So skip the dieting-for-weight-loss mentality! "For optimal health, you should focus on a long-term sustainable way of eating, which emphasizes whole, healthy plant foods," and that makes you feel energized, happy, confident, and healthy.

Continued here:
If You're Trying to Lose Weight, Should You Try Whole30? Here's What Registered Dietitians Say - Yahoo Lifestyle

When you have a significant amount of weight to drop, it can feel impossible to get started. How do you go about losing 100 pounds or more? And, just as importantly, how will you keep it off?

Losing 100 pounds in a year is very much an achievable goal.

Credit: mheim3011/iStock/GettyImages

Personal trainer Jeff Logan, CPT, says triple-digit weight loss is like shedding an entire person and the process shouldn't be rushed. A safe, healthy rate of weight loss for someone who is 100 pounds or more overweight is between 1 to 3 pounds a week, he says. Using that math, it will take about a year to meet your goal.

But how? Here, Logan and other experts in nutrition and fitness share their best advice on realistically and safely! saying adios to 100-plus pounds for good.

Non-starchy vegetables like salad greens and radishes are low in calories but high in filling fiber.

Credit: peredniankina/iStock/GettyImages

Though exercise is definitely part of the process, Carla Dueas, RD, a dietitian with Baptist Health South Florida tells LIVESTRONG.com that, more than anything else, what we eat makes the biggest difference on the scale. Of all the dietary changes you should make when beginning your journey to better health, she says upping your intake of non-starchy veggies is the most vital.

"More vegetables means more vitamins and minerals, which are typically underrated as a source of energy. All that extra energy translates into better workouts and more calories burned," she explains.

Plus, veggies are overflowing with fiber. "Fiber keeps us full for a longer time because it's harder for our digestive system to break down, so we can last three to four hours feeling satisfied until the next meal or snack,"Dueas explains.

You can think of a 'crash diet' the same way you would a clickbait post on Facebook. The headline is jarring and irresistible but most of the time, the content is lackluster at best.

Any sort of eating plan that promises to help you lose weight super-fast without much effort isn't worth your time, says Audrey Heist, RD, dietitian and director of health engagement at AtlantiCare. She says many people are lured in by chicken-broth cleanses, detoxes and other seemingly simple ways to drop weight, but most of the time, these eating habits are only effective in the beginning, and they're actually harmful in the long run.

"Drastically changing our lifestyle habits all at once sets us up to fail," she says. "We often cannot and do not stick with the changes we've made, which leads to weight regain."

It's also important to note, according to Heist, that the quick weight loss caused by crash dieting can lead to muscle loss, which may also cause weight gain, since muscle helps keep our metabolism burning at a good clip.

Learn how to spot a crash diet along with three other types of unhealthy gimmicks to avoid if long-term weight loss is your goal.

Tuna is a high-protein snack that could help keep your sweets cravings at bay.

Credit: Lisa Hayim

For many people, saying "no" to sweet treats and comfort foods is half the battle of staying on a healthy eating plan. But why do we find ourselves drooling over that doughnut at 3 p.m.? Probably because we didn't get enough protein at lunch, Dueas says.

As she explains, increasing our protein intake will give us the defense we need to control hunger, thus making it easier to stay the course. "Adding a protein-packed afternoon snack is a great way to keep those cravings away," she says.

Additionally, protein also plays a part in building and maintaining muscle mass from exercise. "When we lose weight fast, fat along with muscle are lost. We want to avoid this by constantly supplying the body with protein foods," Dueas says.

If you're actively losing weight, aim to eat about 1.3 grams of lean protein per kilogram of body weight each day. Keep in mind that a kilogram equals about 2.2 pounds. So, for example, a 250-pound person should aim to eat about 148 grams of protein daily (for reference, a 3-ounce serving of roasted chicken breast contains about 25 grams of protein, per the USDA).

Once you have a few months of clean eating under your belt, Titgemeier suggests implementing an intermittent fasting regimen into your lifestyle. There are several different methods, but the most popular involve fasting for 12 to 16 hours each day (including the time you're asleep) and eating your three meals within the remaining hours.

Although research is still somewhat limited on this eating plan, a December 2019 review in The New England Journal of Medicine found that intermittent fasting is effective for weight loss. Though whether it's because IF restricts late-night eating, decreases appetite or works in another way isn't totally clear yet.

To begin, try cutting off food from 8 p.m. to 8 a.m. so you only eat your dinner and then breakfast, with no nibbles in between. As you feel more comfortable and your body adjusts, you can increase this fasting time by an hour every week until you reach 16.

Keeping calories in check is an important part of weight loss, but be careful not to go too far.

Credit: Rawpixel Ltd/iStock/GettyImages

If the way we lose weight is by consuming fewer calories than what we burn, then restricting our intake makes sense, right?

Well, yes, but only to a point, says Dueas, who notes that severely restricting calories to less than 1,200 per day for women or 1,500 for men actually causes our bodies to hold onto fat (since it's a valuable energy reserve) and break down muscle. This slows down metabolism and will leave you feeling hungry, exhausted and more susceptible to colds and flus, since your immune system is compromised, she adds.

According to the experts, the "magic number" of calories to trim from your daily diet is between 500 and 750. Since a pound of fat equals 3,500 calories, that deficit should lead to between 1 and 1.5 pounds of weight loss each week.

Overall, a good way to approach your calories, Titgemeier says, is to remember that balance is the key to long-term success. "It's important to think about nourishing the body rather than depriving it. Nourish your body with whole, unprocessed foods and try to avoid extreme measures of caloric restriction that are not sustainable," she urges.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

Adam Phillips, a NASM-certified personal trainer, hears it all the time: "I don't have time to focus on losing weight." Even though many of his potential clients walk in desperate to drop weight, they fail to actually budget the minutes and hours necessary to see success.

To encourage them to think differently, he reminds them just how many moments there are to dedicate to your health if you make it a priority: "There are 168 hours in a given week. Work and sleep take up 112 of those, but that leaves 56 hours in a week," he says. "Working out should not take any more than an hour each day. So, working out five days a week leaves you 51 hours to catch up on everything else."

According to the Physical Activity Guidelines for Americans, you should devote about half of those five weekly hours to moderate-intensity cardio (think: brisk walking or jogging) and half to muscle-strengthening activities that involve all your major muscle groups.

Opt for whole foods with healthy fats, such as avocado, instead of "low-fat" processed foods.

Credit: Andrew Guadagnolo / EyeEm/EyeEm/GettyImages

Take a stroll down your local grocery store and you'll be bombarded by one snack after another that advertises with "low-fat," "fat-free" and other diet-minded slogans. It's tempting, sure, since they seem healthy at first glance but dietitian Brigid Titgemeier, RDN, LD, says they offer very little nutritional benefit.

How come? Fat doesn't make you fat, and we need some of it to keep our bodies running and burning calories! effectively. "Fat is important for increasing levels of fullness, improving brain health and decreasing inflammation," she says. "Just because you are trying to lose weight does not mean that you should start eating low-fat processed foods that remove fat through processing and then replace it with sugar or carbohydrates."

What are some healthy fats to look for instead? Titgemeier recommends whole-food options like avocado, chia seeds, ground flax seeds and olives, to name a few. Fatty fish like tuna and salmon are also good choices.

Whether you realize it or not, sugar is in just about everything. Just think of all the places your tastebuds are engaged: cane, maple, honey and fruit syrups, nearly all packaged foods and even tomato sauces or other unlikely buys.

Here's the deal: If we don't limit the sugar we're eating (or drinking!), then we'll keep craving it, time and time again. "Our taste buds get used to it, as well as our brains, and we start needing more, very much like a drug," Dueas says. And although artificial sweeteners don't pack in calories or spike blood sugar in the same way as natural sugars, they trigger the same reaction in the brain that makes us crave more sweets.

Whenever you can, limit all foods that have added natural or artificial sugar. It's best to eat what mother nature intended, straight from the ground or the farm, Dueas says.

From smarter meal prepping to strategic shopping, check out five expert-approved tips to reduce the amount of added sugar in your diet.

When you are this close to grabbing a slice of pizza, or when you had a stressful day and that ice cream in the freezer is looking oh-so-appealing, it's important to have a compatibility buddy who is there to help you resist. Heist says it's incredibly beneficial to find someone whether in person or virtually who is also on a weight-loss journey, so you can lean on one another.

Keep in mind that you may need to look outside your circle of family and friends. While supportive, they may not understand the hurdles you face day-in and day-out with changing your lifestyle.

Heist says having a compatibility partner will keep you focused and give you the cognitive stamina required to lose significant weight. After all, the battle isn't just physical it's mental, too.

"In today's environment, where we are exposed to high-calorie, processed foods, it can be easy to make unhealthy choices. Weight loss takes a commitment and a plan it's not willpower so much as skillpower," she says.

If you're struggling to find a buddy, consider researching weight-loss groups on Facebook like the LIVESTRONG.com Challenge Group or looking into the community at your nearby gym. Chances are good that you'll soon stumble across someone who is eying the same 100-pound weight loss goal.

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The Safe and Doable Guide to Losing 100+ Pounds in a Year - LIVESTRONG.COM

Always consult your doctor before undertaking a new diet or fasting routine.This is not medical advice, but it is information you can use as a conversation-starter with your physician or nutritionist.

Fasting has become extremely popular as a tool for weight loss, anti-aging, and longevity, and for its benefits to mental and physical health.

All this can take its toll on your energy levels, affect your mood, and of course make it more likely youll gain weight.

You may not choose to try intermittent fasting during the holidaysI get it. But its worth a reminder, as we enter the season, that paying attention not only to theWHATof your diet, but also theWHEN, matters for sleep, as well as for your mood, cognitive performance, and overall health.

What is intermittent fasting?

When you practice intermittent fasting, you designate regular, specific times to eat nothing or to consume very few calories. When your body goes into a fasting mode, your digestive system quiets. Your bodyuses this timetorepair and restore itself at a cellular level. Fasting also triggers the body to use its stored fat for energy, making it a potentially effective strategy for weight loss.

The period of nightly sleep is a natural fast we undertake every night, most of us without even realizing thats what were doing. Indeed, a waking fasting state and a sleep state share several characteristics, including a body with cells engaged in repair, and a body that is taking a rest from the demanding work of digestion.

How does intermittent fasting work?

Creating a fasting routine isnt complicated. (But you should always talk with your doctor about making changes to your diet, and before you begin a fasting regimen.) There are a number of routines that are commonly used with intermittent fasting.

Its worth noting that despite all the attention its getting, fasting isnt a new practice. People have used fasting for thousands of years as a cultural, religious, spiritual and health practice.

The health benefits of fasting

A growing body of research shows the potentialbenefits for health and disease protection from intermittent fasting. Fasting can result in weight loss, according to research. Studies showfasting can improve insulin sensitivity, lower inflammation, and improve markers for heart disease including lowering levels of unhealthful LDL cholesterol. Intermittent fasting has been shown to have the potential totreat some cancers, as well asneurodegenerative diseases such as Alzheimersand Parkinsons. Theres also evidence that fasting may help reduce the risk of developing cancer.

Time-restricted eating can improve immune function and enhancethe bodys ability to repair cellsand DNA. Fasting induces a cellular process known asautophagy, which is when the cells of the body clears itself of damaged cells, spurring the growth of new, healthy cells. Autophagy is one way the body maintains more youthful, functional cells and protects against disease, by eliminating aged cells that behave dysfunctionally and clearing the body of toxins that build up in older cells.

Intermittent fasting increases the bodysnatural production of human growth hormone. Human growth hormone encourages fat burning and protects lean muscle mass, aids in cellular repair, and may help to slow aging. Fasting can reduce unhealthful inflammation and boost the bodys ability to protect itself against oxidative stress, which is one significant contributor to aging and disease.

The science of fasting and sleep

Eating and sleeping are two fundamental processes that are also deeply entwined. Both are essential for survival. Both are regulated by internal, homeostatic drives and also by circadian rhythms. Many people know circadian rhythms play a big role in regulating sleep. But eating, hunger, and digestion have their own circadian rhythmicity.

Eating and sleeping arent just influenced by circadian rhythms. They alsoexert influences back on those rhythms themselves. An irregular sleeping routine can de-synchronize a well-timed circadian clock, and throw daily rhythms off course. Thetiming of meals also affects our circadian clocks and the function of circadian rhythms that exert a powerful influence over our sleep.

A growing body of research indicatesfasting has a strengthening effect on circadian rhythms, helping tokeep circadian clocks synchronized. Because circadian rhythms exert a strong influence over nearly all the bodys processes (as well as most of our behavior), a more robust, synchronized clock has profound effects on health. Well-synchronized clocks support healthy metabolic activity, stronger immunity, andbetter, more restful and restorative sleep-wake cycles. Disrupted circadian clocks are closely linked to aging and disease. Keeping the bodys master bio clock in sync is one criticalway to slow biological aging and potentially extend lifespan.

Other recent research has demonstrated effects thatfasting can have directly on sleep, and also on conditions that affect sleep. For example, one study in mice found that a24-hour fasting period, followed by a meal, led to deeper levels of non-REM sleep. Research has shown that fasting may help toreduce chronic pain,elevate mood and decrease inflammationall conditions to which improvements will also benefit sleep.

A lot of people turn to intermittent fasting and to calorie restriction as a means to lose weight. Studies indicate periodicfasting can help with weight loss,including helping to push beyond a weight loss plateau. Its important to note that researchincludingthis 2018 studyshow that even when fasting doesnt lead to weight loss, it canimprove underlying cardiometabolic health,increasing insulin sensitivity, reducing blood pressure and cholesterol, lowering inflammation, bringing appetite under control (including reducing cravings for sugar). Maintaining a healthy weight, protecting cardiometabolic health, and adhering to a healthful diet will all translate into more restful, plentiful, high-quality sleep.

Whether you explore fasting as a practice with the guidance of your doctor or begin to pay more mindful attention to your daily eating patterns, a greater awareness of thewhenof your eating will make you feel and sleep better, right through the holidays and beyond.

Sweet Dreams,

Michael J. Breus, Ph.D., DABSM

The Sleep Doctor

http://www.thesleepdoctor.com

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Should You Try Intermittent Fasting in 2020? - Psychology Today

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You need food to fuel your workouts, but when youre fasting, you cant eat. That makes fasting and exercise incompatible, right? Not if you approach it right, says Angelo Poli, ISSA, co-owner of Whole Body Fitness in Chico, CA, creator of the MetPro diet and exercise app.

Intermittent fasting (IF) involves organizing your eating around the time of day, eating normally for certain hours of the day (or days of the week), and fasting for others. To maximize fat loss and muscle gain while following a diet like this, youll need to schedule your exercise sessions strategically around those fueled or fasted windows.

Whether its a 5/2 protocol (eat for five days, fast for two) a 16/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. Thats because its much harder to overeat if all your daily calories are crammed into an eight-hour window than if you can spread them out over 15-16 hours. Thats what makes IF such an effective weight-loss tool: by restricting the time frame in which you can eat, you effectively restrict the number of calories you take in as well.

But if your main goal is maximizing muscle, fasting isnt a great idea. Unless youre a real novice, you cant build appreciable muscle in a caloric deficit, says Poli. A pound here and there? Maybe. But you wont build anywhere near as much as you would if you consume a few hundred extra calories above and beyond what your body needs each day. So dont try. Your primary goal while fasting should losing fat.

Even if your main goal is losing fat, you still need to lift, which prevents your body from burning through muscle to fuel your daily activities. You wont gain much muscle if youre fasting, but if you lift, you wont lose it, either. The same activities that build muscle when youre fueled help preserve it when youre in a caloric deficit, says Poli.

Since youre only trying to maintain the muscle you havenot pack on additional beefyou can get away with a fairly infrequent lifting schedule2 to 3 times per week, exercising your whole body each workout (try this routine).

Lifting weights, sprinting, doing CrossFit WODS, and other high-intensity activities all depend on carbohydrates for fuel, explains Poli. If you perform any of these activities during (or worse, at the end of) your fast, your performance will suffer. Instead of getting stronger and faster, you may well get weaker and slower.

What to do? If youre a big guy with a lot of weight to lose, no big deal, says Poli. Go ahead and lift on an empty stomach. You might lose a little bit of muscle, but youll burn fat, tooand thats your main goal.

But if youre a slimmer guy with less muscle mass to spare, Poli recommends you schedule your lifting workouts during your feeding window. So if you eat from noon to 8 PM each day, try to hit the gym around 5, then go home and eat a high-protein meal to ensure adequate recovery from your workout. Also acceptable: lift weights after your feeding window (9 or 9:30 PM in this example). The protein youve ingested prior to your workout will support muscle repair after it.

Many bodybuilders and other physique athletes swear by fasted cardiojumping on a treadmill or bike for 30 minutes or more before breakfastas a muscle-chiseling tool. Research is equivocal on whether this practice burns more fat than hitting the pavement after a meal or two. But Poli says it cant hurt. As long as you keep that cardio session low-intensity, you may well burn more fat in a fasted state, he says.

Regardless, its less essential that you fuel up with carbs when you do lower-intensity work than it is when you lift or perform other high-intensity activities. Reason? Slow cardio and other low-intensity activities run primarily on fat, says Poli. Even very lean athletes have plenty of fat on their bodies to power them through a long workout, he says (think of lean ultra-runners who race for hours at a time without a bite to eat.)

While fasted lifting is a big fat mistake, fasted cardio is fine, and may help you burn additional fat. So for best results, schedule those lifting sessions during or after your feeding windows, and schedule cardio before them.

More:
Intermittent Fasting and Morning Workouts: What You Need to Know - menshealth.com

The diet has three parts, each of which has its own (slightly kitschy) title. Phase 1 is known as "Red-Carpet Ready," which lasts anywhere from two to five days, depending on your weight loss goals. Phase 2 is known as "Summer Is Coming" and is meant to last until a goal weight is reached. The final phase is called "Look Hot While Living Like a Human" and is designed to help maintain a healthy weight while living a "normal life."

This is a good time to call out the fact that, while they also tout benefits like autophagy and more, the core of this diet is a weight loss plan, but it does include planning for future maintenance of a healthy weight that may be useful for those looking to maintain rather than lose.

During Phase 1, they advise keeping coffee on you at all times (due to its rumored ability to suppress appetite), drinking a lot of water, and taking supplements. Foods during this phase focus on lean proteins, leafy greens, and healthy fats, and it's during the phase that a 16-hour non-eating window is used (which is not safe for everyone; please consult your doctor before trying). Alcohol is also prohibited.

During Phase 2, participants fast for anywhere from 12 to 16 hours, but the diet restrictions are less severe. More carbohydrates are permitted, and the portion of healthy fats that are allowed increases.

During Phase 3, the intervals are for 12-hour non-eating periods five days a week and 16-hour non-eating periods two days a week. While the food list stays the same, this phase allows for the ever-controversial "cheat meal."

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What Is The Dubrow Diet & Is It Actually Healthy? - mindbodygreen.com

She says this reframing removes shame and allows for long-term success.

Being ashamed of the way youre currently eating and kind of beating yourself up about that some people find thats a good motivator like a kick in the pants to get them started, but it usually isnt sustainable, she told paNOW.

The thing you want to look for for long-term success is positive changes, we want people to look forward to the changes that theyre making.

Geradts says she also counsels her clients against setting weight loss goals and instead directs those interested in slimming down toward health-promoting behaviours they have control over.

They can choose to be active one day a week or set a regular bedtime, but weight loss isnt a behavior. You dont wake up and say Today Im going to lose weight, she explained.

If they do some of those healthy behaviours, their health is going to improve and they may lose weight as a result, or they may not. But they got healthier regardless and thats really whats going to improve the quality of life.

Meanwhile the general manager of Prince Albert Goodlife Fitness estimates the gym sells three times more memberships in January than it does during any other month.

Jessica Zurowski encourages people to think about increasing their fitness as a lifestyle change as opposed to just a new years resolution.

But she says if the holiday gives people the motivation they need to make healthier choices, thats a positive thing.

If what it takes for someone to get started is to be like new year, new me then thats great, she said.

Zurowski added instead of going to the gym because you feel like you have to, look for an activity you enjoy and find a new passion youll look forward to doing.

alison.sandstrom@jpbg.ca

On Twitter: @alisandstrom

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Local health professionals advise adding healthy options versus weight loss goals for new year's resolution - paNOW

Chances are you've made losing weight or getting healthy your New Year's resolution - or part of it - at least one time in your life. And if you're like the majority of Americans, you start out strong on that goal, but by February, the steam is running out. You're not alone: 80 percent of Americans fail by February, and by March it's like, "What resolution?"

I've suffered that fate many times, but I still love the idea of making a New Year's resolution, and I'm determined to get it right in practice. That's why this year I'm focusing on making it for the long haul.

Typically, in the past, I have made a superficial resolution, like losing 10 pounds. To do that I've gone on sugar detoxes, smoothie cleanses, and Paleo diets to no avail. While I've had some short-term success, it has rarely carried over into a sustainable habit, and rarely have I reached my goal of 10 pounds. This year, though, will be different, because I've discovered the secret that I think will work for me.

Related: All the Things You Need to Start - and Stop - Doing in the New Year

This year I'm not focusing on the quick fix to drop the extra holiday weight, but that's not to say I don't have high expectations for myself. Nutritionist Veronica Cardon agrees and advises that to be successful, start with short-term goals, spread out.

"Don't start with an overly ambitious goal such as 'I will lose 20 pounds in three months.' It's better to set up small-step objectives that make the milestones achievable and realistic, such as 'I will lose two pounds a month,'" Cardon says.

In order to achieve those goals, I'm starting by mapping out specific things I'll do each month. In January, I'm starting with giving up the creamer in my coffee and committing to making it to the gym three times a week.

Related: The Only New Year's Resolution That's Worth Your Time, According to a Trainer

Health coach Marcey Rader suggests mini habits throughout the year in order to create lasting habits that will help you achieve your resolution.

"In January, I'll increase my meditation by two minutes per day, and in February, I'll only get sugar in my coffee on weekends," Rader says. "In March, I'll stretch every day or do five Sun Salutations as an end to my workday and transition to personal time."

Rader also says this helps to keep us from feeling like we failed when we don't see immediate results or face a setback.

"It also helps to know it's only for a short time (30 days), which by then may have become a habit," Rader says. "If the habit doesn't work out, because maybe it's not as beneficial as we thought, we gave it the 30-day college try and can move on."

Related: 12 Completely Doable Wellness Resolutions For Each Month of the Year

To keep yourself accountable, it's also a good idea to set reminders to stay on track. It's easy to get distracted and forget your goals, which is where you can use technology to your advantage. I'm starting by setting daily reminders for myself on my cell phone and planning my workout schedule ahead of time. I notice when I see the reminder, I'm more likely to feel compelled to stick to it. I'm also going to journal at the end of every week, tracking my progress (or lack thereof).

Here's to another year of setting resolutions . . . and this year, sticking to them!

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The Secret to Making a Fitness Resolution You Can Stick to Is Actually Really Obvious - Yahoo Lifestyle