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.

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.

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If You're Trying to Lose Weight, Should You Try Whole30? Here's What Registered Dietitians Say - POPSUGAR

GOGGLEBOX star Amy Tapper has showed off her weight loss after shedding three stone in just three months.

The 19-year-old reality TV star is now down to a size 20 after losing six inches from around her waist.

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The teen - who has also starred on Celebs Go Dating - struggled with dieting for years before taking her dad Jonathan's lead and completing Musclefoods Do The Unthinkable diet and fitness programme.

Couch potato Jonathan Tapper lost nearly three stone earlier this year after being diagnosed with diabetes.

The North Londoner first appeared on Gogglebox with her family in 2013 and was taunted about her weight by cruel trolls online.

In the past, the picky eater used weight loss shakes and even tried hypnotherapy but she found she could only lose one stone - before piling the weight back on.

Then in the last year, she went on a gap year to Israel and piled on more weight eating out and enjoying herself.

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Before her new diet, Amy would eat two meals a day - usually scrambled eggs on toast for brunch and then homemade dinner cooked by mum Nikki in the evening.

But on Amy's new diet she is eating up to six times a day.

"When my first Do The Unthinkable order arrived, I initially found it difficult to eat all the food but Ive since changed my mindset as Ive realised I really do need plenty of good food to fuel my body," she told the Mirror.

She added: "Im quite a picky eater so was worried about how I would cope with the food options, but I was pleasantly surprised.

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"Im a creature of habit so would happily eat the same food every day for months, but I didnt have to do that as theres plenty to choose from."

Amy is now eating dishes like Mushroom Pesto Pasta and snacking on Salt and Vinegar Chickpea crisps and Banana Granola Bars.

And she's hitting the gym to keep herself on track.

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"Im nowhere near my goal, but to be honest I dont really know what my goal looks like," she said.

"It isnt a number on a set of scales or a dress size. My health is more important than that.

"Im taking each week as it comes and losing bit by bit, and its making me feel great."

View original post here:
Goggleboxs Amy Tapper shows off three-stone weight loss after slimming down to size 20 in just three months o - The Sun

AT an "all-time low" with her weight, Denise Cann made the drastic decision to let doctors wire her jaw shut.

She'd ballooned to well over 16 stone and believed that having her teeth "cemented" together would stop her from gorging on too much food and piling on the pounds.

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However, little did Denise, 56, know the torment that would ensue - as the procedure left her unable to talk, yawn or sneeze properly.

Now, 30 years on from her nightmare ordeal, Denise, from Neath Port Talbot, Wales, has finally lost the weight she wanted to - through a much safer method.

The mum-of-three overhauled her diet and started exercising and has since shed an impressive five stone.

She said: "I'm able to take my grandchildren all the places I wasn't able to go before and I feel confident in myself. I now enjoy buying clothes for myself."

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Denise says she struggled with her weight ever since she was at school, when her classmates used to tease her about her size.

"I looked like Jaws from James Bond", said Denise, who was even weighed by her teacher at the back of the class.

And by the time Denise turned 18 she decided it was time she took drastic measures to stop herself from eating too much.

She spoke to her doctors who agreed to wire her jaw shut so only food in liquid form could pass through a small gap between her top and bottom teeth.

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Denise told Wales Online: "I had metal covers put over my top and my bottom teeth, and they were cemented together with little metal hooks coming out.

"Then thin wire was wrapped around those hooks to hold my mouth in place.

"I could only talk through clenched teeth."

I could only talk through clenched teeth

However, soon after the procedure, Denise's health began to deteriorate and she was left in complete agony.

"Soon after having it done I began to feel very unwell, very weak and I didn't seem to be losing a great deal of weight at all," she said.

"I was unable to yawn or sneeze properly, my jaw would ache and I would long to be able to open and stretch my jaw."

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But worse was to follow for Denise when she discovered she was pregnant just months after the procedure.

She added: "I had terrible morning sickness but I was unable to open my mouth properly. It just all came out through my nose. It was horrendous."

Denise eventually decided to have her teeth unwired at Morriston Hospital in Swansea - which was yet another gruelling procedure.

She said: "As it was cemented to my teeth, the only way to get it off was to gradually move it back and forward until it became loose and then pull it off.

"I passed out in the chair. I thought all my teeth were coming out. For about a year after I had black cement on my teeth."

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After giving birth to her daughter Gemma, Denise continued to pile on the ponds - and was even mistaken for still being pregnant.

The grandmother-of-three admitted: "My confidence hit rock bottom.

"I did keep trying to lose weight. I tried every fad diet going - and I was even hypnotised.

My confidence hit rock bottom

"I would wear black clothes and did everything I could to stay in the shadows."

And Denise's physical health began to deteriorate as she put on more and more weight - eventually becoming unable to walk up the stairs.

However, her turning point finally came when a work colleague convinced her to join a local Slimming World group.

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"I didn't believe that anything would ever work for me," she said.

"That evening I went and although I didn't know it then, it changed my life forever."

Since sticking to Slimming World's diet plan, which involves giving certain foods high in sugars and fats a "syn" value, Denise has dropped from 16 stone to 11 stone in five years.

"Healthy eating with Slimming World was the answer I was looking for all along," she added.

"My health has improved so much that I'm now even considering running, never mind walking."

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NEW YEAR, NEW ME New Year's resolution helped obese bride lose 8 stone after her wedding

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Denise is now hoping to inspire other slimmers to follow in her footsteps by becoming a Slimming World consultant and running her own groups.

"I want to help those people who have battled with their weight for years and tell them that they can do it," she added.

"I also want to inspire younger people to eat healthily and not have their best years affected by their weight."

Original post:
Weight loss: I lost five stone after doctors wired my jaw shut in a desperate bid to help me trim down - The Sun

Want to achieve all your weight loss goals? Here are 20 tips & tricks to follow in 2020 | Photo by Derick McKinney on Unsplash 

New Delhi: One of the most common New Year resolutions that people make is to try to be healthier, lose weight, and get in shape in the new year. A New Year brings with it new enthusiasm, and many people make sure that they achieve their goal in the shortest duration and set a benchmark for themselves. Since being overweight is linked with the risk of many diseases and disorders, it is also advised that people try to maintain BMI in a healthy range, and lose weight if they are overweight or obese.

A team of 500 nutritionists from HealthifyMe has come up with 20 tips that will help you achieve your goals in 2020. These are easy-to-follow, sustainable tips that if taken up religiously, can help you achieve the perfect body in the New Year 2020.

Do not believe everything you read online While the internet can offer you loads of information about diets and workout, it may not work the same for everyone.

Sleep for at least 7 hours -Most healthy adults need between 7 to 9 hours of sleep to function at their best.

Stay away from the screen - Excess screen time negatively affects our posture and mood as well.

Focus on Inch/Fat loss -Instead of your weight, focus on losing inches and losing fat from your body.

Water Intake Drink at least 3 litres of water every day.

Mindful eating -Fundamentals of mindful eating involve avoiding binge-eating, eating slowly and listening to physical hunger cues.

Realistic health goals - Setting realistic, time-bound goals work better than long term or extremely ambitious targets.

Positive Body Image -Working towards a healthy lifestyle also means changing ones negative perceptions about their current body appearance. Meditation and having positive affirmations are the key to building a positive body image of self.

Stop comparing -Each persons fitness levels, metabolism and nutritional requirements are different. Instead of comparing yourself with others, focus on achieving your own goals.

Stop following fad diets - Fad diets, especially low-calorie starvation diets are not sustainable and we need to stop falling for them. Most of the dieters tend to gain weight once they stop following fad diets.

Eat more frequently at home -Food cooked at home is fresh and more nutritious plus it ensures you cut down on unnecessary ingredients that may be harmful or unnecessarily add to the calorie count.

Cut down on processed foods - Cutting down on the consumption of processed foods can result in higher energy levels and better health.

Get a blood test doneonce a year or in every six months Keep track of your fitness regularly.

Be in constant touch with nature -Taking walks, going on a trek, running a marathon are some of the best ways to stay fit.

Focus on quality family time - It ensures you are at peace with yourself and keeps you mentally fit.

Focus on stamina, strength and energy levels - Remember you can do anything and everything if you have the energy for it. Work on boosting your stamina and energy levels by eating healthily and exercising regularly.

Track your calories -You can use a diary or monitor it on your mobile via health apps which also offer you detailed information on the calorie count of each food you eat and the workout you require to shed the extra calories.

Prioritise your goals - Start from easy to achieve fitness and diet goals to tougher ones.

Use rewards intelligently -Reward yourself on achieving your fitness goals but do not go overboard.

Dont stress yourself. Make fitness a fun process - Train your mind to see your fitness regimen as a dose of fun. It will ensure you stick to it forever.

(Disclaimer: The author, Teresa George, Senior Nutritionist at HealthifyMe, is a guest contributor. Views expressed are personal)

Here is the original post:
Want to achieve all your weight loss goals? Here are 20 tips & tricks to follow in 2020 - Times Now

We all wish it was easy to change and rid ourselves of bad habits, but most peoples experiences are that change is hard. But what if we were looking at it the wrong way all this time? What if the key to change was to make it stupidly easy? Thats one of the revelations from BJ Foggs Tiny Habits, a new book that shares a model of behaviour many at Silicon Valleys biggest companies have known about and been using for more than a decade.

Coach to spoke to Fogg, the Stanford University behaviour science expert, about that, as well as how his method can be applied to weight loss and New Years resolutions.

Im a behaviour scientist, but Tiny Habits didnt come out of academic lab experiments. I did it in my own life for a year or so and then I started teaching others anywhere from two to 400 people a week, some in person but mostly on email for seven years. Week after week I was measuring and testing, then it became more of a research project.

Tiny Habits is radically different. Pick what you want, not what you should do. The old-fashioned way was like pick something you should do and then just figure out a way to stay motivated. In Tiny Habits, you dont have to set a goal or track your behaviour. You can, but you only do those two things if they help you feel successful.

The old-fashioned way really focuses on repetition, like if I just suffer for 66 days in the gym then I will magically have this habit, but thats not how it works. In Tiny Habits, its not about suffering, its about feeling good. What I figured out and now its so obvious, but it wasnt then is you wire in the new habit by feeling a positive emotion.

I teach the technique I call celebration. You focus on feeling positive as youre taking a drink of water or getting out your dumbbells. You can wire in habits really fast through emotion.

I figured out a whole bunch of different eating behaviours that were really easy to do, but also, that I wanted to do. Its the combination of finding new habits you want and then making them really easy to do. And in this case for weight loss, I finally figured out that so much was about nutrition, so I focused on nutrition primarily, but I also did resistance training. For me, that combo works.

Number one, it helps you see its really easy to get started. And its no big deal. Youre not making this dramatic overhaul of your life and you can do it on the sly. I found out that for some people this matters. Somebody will try to eat differently and their spouse will sabotage them because they dont want to eat healthy foods too.

The other thing is you can start succeeding immediately. Thats not to say you succeed on the scales, but you can start succeeding in developing good nutrition and exercise habits immediately and you accumulate them.

Not everything will work and thats OK. I have an orange tree and it always has oranges on it, so I thought eating an orange every day for lunch would be a good habit. I started and it just wasnt working, it was too much orange for me. So even though it sounded like a good idea and I could make it a habit, as I got going I was like No, this is not the right habit for me. So I stopped. Part of the method is try stuff. If its not the right habit for you, stop, no big deal. Do something else.

At New Years, you want to do big hard things and you feel capable of doing big hard things. What humans are terrible at is looking ahead and understanding our motivation is going to drop. When our motivation drops, we can no longer do the hard thing. So in some ways, the whole excitement about New Years resolutions sets you up to fail. One thing Tiny Habits does so well is make change really, really, really tiny so you dont have to have lots of motivation.

Lets talk about the psychology here. The pattern [in social media platforms] is, and this totally maps to the book, help people do what they already want to do. Thats what every successful social media platform has done and that is my first maxim in the book: do what you already want to do. Pick new snacking habits you want, but also make it healthy. Dont force yourself to eat kale if you dont like kale.

Then next is to make it really easy. One of my former students is the co-founder of Instagram. The idea for it started in my class at Stanford. We talked a lot about how to make things really easy. That was the point. Simplicity changes behaviour.

And then Ill just add one more the next is to help people feel successful. With Instagram, I think what they did brilliantly is that when you take a picture, you apply a filter. And as you apply a filter youre seeing not just your picture, youre seeing an artistic creation, and thats like, Wow. That is sparking the emotion of success which then wires in the habit. Theres more, but I would say those are the primary ones. Help people do what they want to do, make it simple and help people feel successful.

Buy Tiny Habits on Amazon | 14.99 (currently reduced to 10.29)

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If Your New Year's Resolution Is To Lose Weight, Then Make Losing Weight Easy - Coach

WALKING down the aisle in a size 26 wedding dress, Gemma Warne was plagued with insecurity and embarrassment about her weight.

She'd ballooned to just shy of 20 stone after years of gorging on takeaways and sweet treats and no longer "felt like herself".

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However, Gemma's wake-up call came when she was forced to ask for a seat belt extender on her return home from her honeymoon - and was completely mortified.

Determined to do something about her size, Gemma, from Chelmsford, set herself a New Year's resolution 12 months ago to lose weight and overhauled her diet.

She has since shed an impressive seven stone in just 11 months and has seen her confidence sky-rocket.

Gemma said: "I feel so happy and proud of my progress and now when I look at photos of myself, I actually feel like me again."

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Gemma piled on the pounds after she was forced to take steroids for an undiagnosed skin condition - which triggered weight gain.

And she was devastated at how big she had become when her wedding day to her husband Rob, 34, arrived.

She said: "Doctors had no idea why I'd developed a skin condition but I suffered with it terribly the entire year before my wedding on November 24 2018 and steroids had caused my weight to increase rapidly.

"I was the fat bride I never wanted to be and although being overweight didn't spoil my day with Rob I didn't look how I'd envisioned.

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"My dress would barely button up on the morning of our big day but I just told my mum to 'make it fit' as I was wearing my dream dress and had nothing else to wear."

And things took a turn for the worst when Gemma had to ask for seat belt extenders on her return from her honeymoon to St Lucia and New York - and was left feeling completely ashamed.

"I was mortified on the flight home from our honeymoon," she said.

I felt uncomfortable being so overweight but it was out of my control

"I had to get my husband to ask the air hostess for an extension belt for me because I couldn't bring myself to ask, I was so close to tears.

"She repeated my husband's request, so everyone around us heard and I felt my face go red, I couldn't speak or even look at my husband and just started to cry.

"I felt uncomfortable being so overweight but it was out of my control, my skin was burning, it was red and it was sore."

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As soon as Gemma landed back home in the UK she set herself a strict New Year's resolution to lose weight.

"After returning from our luxury honeymoon to St Lucia and New York, I decided to set myself a new target for 2019," she said.

"I couldn't allow myself to continue gaining weight and I was bigger than ever before."

Gemma decided to stop all medication for her skin including the contraceptive pill - against advice and joined The 1:1 Diet by Cambridge Weight Plan on January 4.

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And to ensure she stuck to her own pledge, Gemma decided to document her entire weight loss journey by taking weekly photos of her shrinking frame every month.

Within the first two months of her being on plan, the newlywed dropped two stone.

She added: "The transformation was amazing and it happened so quickly that I could tell a real difference each week.

"But the best thing was, my skin condition cleared up completely and I was free from all medication and steroids."

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Gemma has now been on the weight loss plan for 11 months and is "over the moon" to have dropped 7st 7lbs in 11 months.

And she has been left stunned by how much her weight loss has turned her life around.

"I can run up the stairs for the first time in about two years without getting out of breath and I go to the gym and swim up to five times per week," she said.

"If I compare my life now to how it was before setting my New Year's resolution, it is the complete opposite.

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"My confidence has come back which leads to constant photo opportunities, Rob is like another one!

"I drive him up the wall but he knows I'm happy and that's what matters."

Gemma is now hoping to inspire others to follow in her footsteps, saying: "If I can do it, anyone can".

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She has also become a 1:1 Diet Consultant by The Cambridge Weight Plan, and has credited the weight loss group for it's easy plan.

She added: "I still eat various Cambridge Weight Plan products such as their savoury meals and sweet bars which act as meal replacements."

Gemma is still hoping to reach her target weight of ten stone but says she feels more confident than ever in her skin.

big changes Gogglebox's Amy Tapper shows off 3-stone weight loss after slimming to size 20

JAW-DROPPING I lost 5st after docs wired my jaw shut in desperate bid to help me trim down

NH-YES Fad diets don't work, top doc warns - as he shares NHS 12-week weight loss plan

WEIGH TO GO I lost 4st after I was told I was too big to go on rollercoasters with my kids

BLOWN AWAY I lost five stone in nine months by having a balloon inflated in my stomach

HOL'S TROLLS Holly Hagan 'risked her life and made herself sick' in battle to be thin

WEIGH HEY Size 24 mum loses incredible 10st - and now her son's mates call her a 'cougar'

PAW-SITIVE IMPACT Pet owners reveal how they got their porky pooches & cats to lose weight

XMAS MIRACLE Mum looks unrecognisable after photo from last Xmas motivated her to lose 6st

And she says she no longer feels embarrassed about getting on a plane.

"My goal weight is ten stone so I have another stone or so to go before I reach target but I now feel confident in how I look, I didn't think I'd be back in a size 12, half the person I was in the same year," she said.

"Looking back on my photos from last year really inspires me to carry on, I never want to feel shame like that again and now look forward to flying."

The rest is here:
Weight loss: New Years resolution helped obese bride lose 8 stone after her wedding - The Sun

FOR five years diet consultants Mark and Nicola Lafferty have been helping people in the Borders transform their lives and waistlines.

This month, the couple scooped a long service recognition award in running their successful 1:1 diet consultancys, formerly known as the Cambridge Weight Plan, in Peebles and Galashiels.

With Marks training as an addictions therapist and Nicolas mental health support background, the duo combined their skills, and pride themselves in taking an empathic approach in helping their clients achieve their goals.

We realise everyone is different and sometimes losing weight isnt as straightforward as going on a diet, said Mark.

We help clients by looking into the reasons they gained weight in the first place and help them work on changing their mind-set to work more effectively, not only at losing the excess weight but in keeping it off too.

They say the proof is in the pudding, which is true for the Laffertys who used their own dramatic weight loss with the diet to inspire others.

Mark told us: I struggled with weight issues.

"As an addictions a counsellor I could help people with alcohol and drug dependency but I couldnt manage my own weight.

After embarking on the 1:1 diet and losing his excessive weight in a relatively short space of time, Mark wanted to help others.

I knew it was worth setting up as a business to help people achieve their own weight loss goals, said Mark.

Inspired by her husbands new slim physique, wife Nicola decided to shed the pounds and embarked on her own 1:1 diet journey.

For five years they have assisted many committed dieters to go from flab to fab and have also reported success with clients reversing type two diabetes.

Mark said there are many weight loss journeys he and Nicola are proud to be a part of, adding: One client lost four stone and turned his life around.

And when a couple asked for their help to slim down to a healthy weight in order to undergo fertility treatment, the Laffertys stepped in and were delighted to hear the news that their clients are now expecting a baby.

The dieting duo say they are overjoyed when clients step on the scales and achieve their target.

Its a great moment because we know how much it means to them. Seeing clients transform is so special. Its a privilege to be involved, said Mark.

So how do the couple who helped hundreds of Tweeddale dieters slim down to their perfect weight plan to celebrate? The new delicious Cambridge festive bar?

Mark laughed: We had a fantastic Christmas dinner at the ceremony. But I was good and didnt eat the tatties!

Read the original here:
We're celebrating five years of weight-loss in the Borders - Border Telegraph

Well, NY Eve is tomorrow and we all think this time of the year is a great time to proclaim some possibly outrageous resolution that we will begin following in 2 days. For most people a realistic goal will just not hit home and may be discounted by those you share it with, a grand plan is often just that, a grand plan. Execution on the plan is key and if the plan is beyond what we can really do we fail and that impacts our mental health as we enter the worst weather of the year which just multiplies how we feel. The intent for many NY resolutions are health related so we know there is some passion to improve our health, there is some insight of what an individual wants, the issue is that many are not realistic or very difficult to sustain. The individual who decides that Jan 1st is a great day to go cold turkey and quit smoking is wonderful however the rate of success is quite low.

If you look at research, 92% of all resolutions are broken within the first month of the new year. This is not surprising as often the goal is not possible or we have not planned the execution of the plan.

The most common resolutions to be broken are fairly predictable

So what do I suggest? Break your resolutions down to smaller bite size and achievable resolutions. This is a concept called micro resolutions. Many physicians are big fans of this concept. It is quite simple, if you said I am going to quit eating fast food as my resolution for the year, achieving that is quite difficult if you are someone who enjoys fast food. Once you break the resolution you are done for the year and thus fall back to your old habits. If you instead said, this months micro resolution is that I am going to only eat fast food twice in the month, it gives you a goal that is reachable and a goal that still has a little slip allowed. These micro resolutions are easier to achieve, easier to track and still give the individual a sense of accomplishment. Completing a micro resolution reinforces that you are able to achieve the resolution and are now ready for the next one. It gives you a positive feeling and in many cases will actually be somewhat sustainable in the future. For the fast food example after cutting back dramatically for one month the rebound may not be back to the old state and you may make an impact going forward. This concept also gives the individual to start to plan and think about the next months challenge.

Think about some personal goals you may have but dont have the confidence you could sustain them, some goals you are afraid to commit to because of the chance of failure. Think of some of those goals in Micro goals. The small victories can be shared in conversation and the current micro resolution can be shared as well. Let others celebrate with you or be supportive of you in your journey. Who knows you may impact someone else with your journey and bring them to think of a few small ways they can impact their health.

The biggest thing about the success of this is planning, coming up with a yearlong micro list can be difficult and in many cases you may duplicate a challenge later in the year. Here are a few examples you could use to build your micro resolution calendar.

Each one of these would be a great single resolution that probably would have been broken quickly and left you with a sense of failure. Goals with a shorter focus are attainable and in fact will grow on each other, a single failure will not be felt as a failure but will reinforce the next month. Each of these will impact your health, it may be mental or physical health. The small successes may carry over, the individual who knocked off 50% of their smoking for a month may end up only going back to 75%, the individual who does the walk after dinner each night may include that 5 times a month in the future. The month without fast food may impact not only your weight but it will improve your heart health and your wallet.

This should be a year you measure in inches because those successes will be measured in miles in the future.

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Dr. Kevin Most: New Year's Resolutions and the ways they impact our mental health - WGN Radio - Chicago

When it comes to summer, dehydration and thirst are two common phenomenon that effect people as well as animals. But we don't feel thirsty in winters even though we drink less water. Why does it happen? In fact dehydration is a common problem even in winters and it is worse because we do not have the urge to drink water. It is a universal fact that the human body is about two-thirds water, and when the total water level drops by only a few percent, we can become dehydrated. It has been proven that fluid deficits of 3 to 8 per cent of body mass have been reported in individuals during cold environments and dehydration is a major problem with exercise in the cold.Yet the loss of fluid from our bodies, which triggers thirst in warmer weather, does not draw out the same response when the temperatures dip. It's not simply because we don't feel hot. A study published in the journal Medicine & Science in Sports & Exercise, says that the cold actually alters thirst sensation. During the study, it was found that fluid balance in the body relies on the stimulation of thirst, resulting in voluntary fluid intake, as well as the kidneys conserving or excreting water.According to experts, a great deal of water is lost from our bodies in the winter due to respiratory fluid loss through breathing. And the fluid balance in the human body relies on the stimulation of thirst, resulting in voluntary fluid intake, as well as the kidneys conserving or excreting water. This process is mediated by fluid-regulating hormones such as plasma argentine vasopressin (AVP).Why the body reacts differently during winter?To find out why the body reacts differently in the cold, experts at the University of New Hampshire subjected people to the cold chambers and then they were exposed to exercising on a treadmill and rested. During cold exposure, it was observed that vasoconstriction took place, where the blood flow decreased to the periphery of the body to decrease heat loss.

What experts have also found is, because blood volume at the body's core increases, the brain does not detect blood volume decrease. As a result, AVP hormone is not secreted at the same increased rate, despite elevated blood sodium. Also, kidneys get a diminished signal to conserve fluid, and thirst sensation is reduced by up to 40 per cent.

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Why people feel less thirsty during winter season - Times of India

A mostly forgettable decade of 76ers basketball will come to a close at midnight Wednesday, ushering in a new decade that will carry much higher expectations and excitement.

Coming off the dreadful Eddie Jordan error era, the decade began with Doug Collins hired in his place to chaperon the Sixers back toward respectability. During his first two years as head coach, Collins led the 76ers to a 76-72 record and the franchises first playoff series win in nearly a decade. But there was a limit to how far a team led by Andre Iguodala and Jrue Holiday could go, and the people in charge knew it.

So ownership gambled on All-Star center Andrew Bynum, infusing a jolt of energy into the franchise that was both undeniable and short-lived. Bynum, who battled injuries in his knees, never got healthy for the Sixers, and he left the following summer without having played a game for them.

The Bynum trade left the Sixers barren of talent and draft capital. So they...

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Key moments from the Sixers' decade: Joel Embiid's debut, the worst loss of The Process era and more - The Athletic