Shedding a few pounds off, or losing weight, is a hard and oftentimes tricky business. Its for this reason that while many attempt their hands on it, few of those people actually achieve it for the long haul. Its unforgiving, and oftentimes demotivating and just well, plain tiring.

This then leads to developing a negative relationship with food, seeing it not as a joyful experience but an enemy that you have to constantly battle with. Most of the time, this mindset leads to self-punishment and over-restriction.

However, According to leading behavior change therapist Dr. Heather McKee, there are three things that you need to give up in order to actually achieve success when it comes to weight loss. Here they are:

Give up dieting

You heard us right. Give it up, let it go. According to research, 80 percent of diets fail in the first year, so dont be a part of that. Your body also doesnt want to lose weight that way and you will just fight it, which would result in stress. Rather, start eating smarter and incorporate a lot of whole foods in what you eat. Importantly, remember to never go overboard and keep it within appropriately-sized servings.

Give up punishing yourself via the scales

This is something that happens all too often with people trying to lose weight. You scale yourself at the start of the month, try your best to lose weight after, and then when you get back on the scale, realize that you havent lost any, or worse, youve actually added on some more. This is a negative mindset since being healthy isnt a numbers game. Following an all or nothing line of thinking will only discourage you. In most cases, it can even associate itself with happiness, meaning that you wont reach a certain weight.

Give up diets in disguise

This involves restricting yourself to eating small amounts of food in order to lose weight. So that includes even juice cleansing and detoxes. Instead, opt for whole-foods based diet that is consumed alongside regular exerciseconsistently because that will work more.

Obesity may occur because of genetics, family history, environment and medical conditions, among other reasons that affect body weight. Pixabay

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Want Real Weight Loss? Here Are Three Things You Should Give Up - Medical Daily

It does not matter what is to be blamed for the rapid weight gain, we can all agree getting rid of those stubborn kilos can be taxing. When 28-year-old Harish did not like the way his stomach was bulging out from his clothes, he decided to do something about his growing weight. This is his inspiring weight loss journey. Name: Harish Singh KorangaOccupation: EntrepreneurAge: 28-year-old

Highest weight recorded: 93 kgs

Weight lost: 15 kgs

Duration it took me to lose weight: 5 months The turning point: I don't care what people are saying but if u see your self in the mirror who looks like ugle then you have to decide to do something for your body.

While I wasnt really bothered by the rude comments or body-shaming, I felt ashamed of the reflection staring right back at me in the mirror. It was also really disheartening when I could no longer fit into the clothes of my choice. I understood that I needed to take the matter in my hand before it beyond my control. That was the point I decided to work on my body and get my life back on track. I will admit that it wasnt easy, but it was certainly worth it. Now, I am happy with what I see in the mirror, and it is enough.

My breakfast: Oats with toned milk and peanut butter with a slice of brown bread

My lunch: A portion of vegetables with two slices of breadMy dinner: A portion of vegetables with two slices of bread

I indulge in: I eat whatever I feel like on the weekends. However, I ensure that I do not exceed my calorie intake for the day.

My workout: I balance my workout between cardio and weight training

Low-calorie recipes I swear by: Oats with toned milk and peanut butter with a slice of brown bread

Fitness secrets I unveiled: I have realised that nothing is impossible once you set your mind to it.

How do I stay motivated? I made it a point to read motivational quotes to keep myself on the path of fitness. How do you ensure you dont lose focus? I was really scared of gaining all the weight back and not able to fit into all the clothes of my choice.

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Weight loss story: This guy lost 15 kilos in just 5 months! Heres how he did it - Times of India

It seems like a no-brainerif you want to lose weight, you need to eat less calories. But as anyone whos ever tried to achieve a lean, fit physique will know, it aint always that simple. In fact, in many cases, you actually need toincreaseyour calorie consumption in order to gain muscle and lose fat (were listening.) Here, the Aussie PT, nutritionist, mum of four, creator ofThe Bod andauthor ofMacrosgives us on the lowdown on how eating MORE can actually help you lose weight.

Whilst you cannot place a blanket statement on weight loss that will apply to everyone, typically, eating low calories for an extended period of time will not allow you to achieve the body goals youre aiming for. There are a few key reasons for this.

Firstly, when we starve our bodies in order to lose weight, we will either end up binging after a period of time or our bodies, which will stall in fat loss and require an even greater decrease of food to budge again meaning even LOWER caloric intake.

When we continue to drop calories lower and lower, we will start to see a variety of warning signs and alarm bells. Obviously, starting off, it will show as hunger, irritability andmood swings, fatigue or foggy brain. Then, over time it may become bad skin breakouts, loss of menstrual cycle, immune system struggling to fight off infections or even weight gain.

Lets dig a little deeper as to why some of these symptoms can occur and why I encourage all my clients to work on INCREASING their food intake and nourishing their bodies instead of using a low-calorie diet.

Eating less than your bodys daily energy requirements will boot you into starvation mode, where your metabolism actually slows down to conserve energy. This can cause your weight loss to slow down or plateau. Its important to understand your daily caloric requirement, and work out your macros (carbs, fats and protein) required to achieve your desired bod whether thats losing weight, gaining muscle or both and slowly increase your caloric intake over time to allow your metabolism to adjust.

Iincreased my daily calories over time from 1200when I first started competing in bikini competitions to more than 2500 now, without gaining body fat, while still increasing strength and muscle mass. Remember that often, eating more food will result in a better workout which in turn creates more muscle fibres and a faster metabolism the cycle continues and you keep getting leaner. WINNING!

Skipping meals to reduce overall calories or squeeze into a new outfit is a bad idea, full stop. Eating balanced meals regularly will provide sustained energy, regulate your blood sugar, eliminate cravings, avoid a food-coma from eating a whole days meals in one hit and help keep your metabolism firing. When you skip a meal in order to eat less overall for the day, you end up getting even more hungry and bingeing on more food than you would normally eat.

Food is fuel. It makes sense that a well-fuelled body performs better. And if you really want to lose weight and change your body composition, you need to train hard. The more muscle mass you have, the more calories youll burn even at rest. If youre too hungry and sluggish to perform, you wont be able to transform your physique to the bod you want. Even worse, an under-nourished body will actually start to break down muscle to generate the energy it requires. This is called catabolism, and means that undereating will effectively chew up your hard-earned muscle.

Whilst its particularly important to eat enough protein to rebuild and repair muscle cells, it is a common misconception that you must consume a super high protein diet. Around 1.5-2.5 grams of protein daily per kilo of bodyweight is all we require.

This article originally appeared on A Girl in Progress.

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A famous nutritionist on why eating less will not help you lose weight - Ladders

By Karen Hawthorne

As a sign that veganism has shifted permanently into the mainstream, KFC Canadas recent test-run of plant-based popcorn chicken in Mississauga, Ont., seems as good as any. When meat alternatives are being sold by the bucket, its hard to argue they are still the domain of urban elites.

But the mass markets embrace of plant proteins (The Economist called 2019 The Year of the Vegan) also coincides with reports that developed countries are getting fatter not slimmer. Which raises an obvious question: Are vegan diets as virtuous as they seem?

According to a recent op-ed by Frdric Leroy and Martin Cohen, academics at Vrije Universiteit Brussel and the University of Hertfordshire respectively, the health benefits of a vegan diet depend on careful nutritional balance. For example, attention to Vitamin B12 consumption or the appropriate intake of long-chain fatty acids.

Maintaining that balance can be difficult, however. And when vegans fail, they write, the negative health impact can be significant.

Not everyone wants to eat lots of lentils and rice all the time

Moreover, Leroy and Cohen point to a study of 218,000 subjects from over 50 countries which found that the consumption of meat and dairy can be associated with less rather than more chronic disease.

But other research shows clear benefits to a vegan lifestyle. A study published in The Journal of Nutrition, for instance, documented both lower levels of fat and higher levels of antioxidants among those with a plant-based diet. These are the compounds in foods which help delay cell damage attributed to the aging process.

A study presented this fall by the Washington-based group Physicians Committee for Responsible Medicine also showed the potential for veganism as a treatment for obesity. Participants who followed a 16-week vegan diet experienced significant changes to gut microbes linked to improved body weight, body composition and blood sugar control.

Pamela Fergusson, a registered dietitian and devoted vegan in Nelson, B.C., sees the positive impact in her practice. One of her clients, a teacher in his 30s, came to her two years ago obese and concerned by a family history of heart disease. Inspired by the 2011 documentary Forks Over Knives on Netflix, however, he was committed to trying a vegan diet. One year in, he had lost 27 pounds and his blood tests were normal.

A vegan diet also makes you feel more clear-headed and able to focus, Fergusson adds, partly because it doesnt take so much energy for your body to digest.

When it comes to weight loss, though, Dr. David Jenkins, director of the Clinical Nutrition and Risk Factor Modification Centre at St. Michaels Hospital in Toronto, says the fibre and volumetrics of vegan foods are the critical advantages.

We love chewing and all the sensations that go along with eating, so we want to eat a lot of food, he says. But when you compare a steak to a plate of vegetables, you can have the same volume of food but theres a vast difference in calories.

Jenkins, a vegan for almost 20 years, is an industry pioneer when it comes to research and clinical trials on diet and health. He developed the concept of the glycemic index to show how different carbohydrates affect blood sugar (or glucose) levels, and which foods are best for people with diabetes.

But GI also affects how quickly we get hungry again after eating. Whole, unrefined plant foods are helpful to weight loss in part because they have slow-release carbohydrates that leave us feeling fuller longer. Vegetables that retain water when cooked, such as dried beans and peas, tend to increase satiety as well.

Ive put people on plant-based diets who found they felt full and sufficiently hydrated, says Jenkins.

Liquids in and of themselves, mind you, are no substitute for solid food. Its that predilection to chew again, he says.

When youre having wine with your steak dinner, you tend to move on to the Crpes Suzettes and then the next course of foods that are excessively stimulating. Whereas lentil soup is extremely pleasant, youre not driven to eat more and more.

Ive put people on plant-based diets who found they felt full

So what about those plant-based KFC popcorn bites?

Veganism has come a long way when it comes to broad appeal. It has its own movement and theres a lot of innovation in the space, including foods like vegan ice cream and plant-based burgers, says Fergusson.

Thats a boon to those who would never have considered a vegan diet in the past as long as plant food isnt shorthand for junk food.

Not everyone wants to eat lots of lentils and rice all the time, but as long as we choose whole foods more often and enjoy others in moderation it works, Fergusson says.

Read more here:
Veganism, KFC and the secret to weight loss - National Post

With all the countless internet write-ups, TV talk shows and magazine articles about it, youd think everyone of us would have it figured out by now. Alas, the subject of losing weight is still a tricky thing for many. And unfortunately, a lot of people still fail to achieve it. But its no reason to lose hope since the whole business of exercising and following a strict diet isnt a one-size-fits-all solution, although the general idea behind it is. Simply put, what works for you may not work for others and theres no shame in that.

So if youre still looking for that proper workout routine that would finally help you lose weight for good, here are three great ones to try.

Workout #1: Fat Burning Cardio

This is an intense workout that is split into three sections, namely intervals, lactic acid removal phase and a repeat of it. Heres what you do. First, start with a five-minute warm up. Then, do 10 intervals of 20 second sprinting at full intensity, followed by resting for 40 seconds. You can do this via a cross-trainer, bike or treadmill. Next, do a 10-minute lactic acid removal phase, where you do the workout on a similar cardio machine with the maximum intensity you can manage. This means that you should be out of breath and sweaty by the end of the workout. Once done, you may repeat as needed. However, mixing up the routine by using a different machine is recommended.

Workout #2: Full Body Fat Loss Circuit

This second workout includes six different exercises done for 45 seconds each, with a 15 second rest between each exercise. The exercises included are planking, kettlebell deadlifts, single arm dumbbell row, dumbbell bench press, mountain climbers and running on the spot. Once done, repeat the entire workout three more times.

Workout #3: Full Body Fat Loss Circuit

Same as the second workout, this is also a six exercises routine, comprising of 45 seconds for each exercise and a 15 second rest in between. This is done four times. The workout includes sit-ups, alternating lunges, mountain climbers, squat jumps, push-ups and kettlebell deadlifts.

The cessation of workouts and physical activity can worsen conditions such as depression, a new study finds. Jesper Aggergaard/Unsplash

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Weight Loss Tips: 3 Very Short Workouts That Work - Medical Daily

Banana eaters traditionally peel off the skin, chuck it in the bin and then devour the soft yellow fruit inside.

But one dietitian has claimed eating banana peel can improve people's sleep, give them healthier skin and also help with weight loss.

Susie Burrell wrote in her blog Shape Me that eating the peel can increase a person's "overall fibre content by at least 10% as a lot of dietary fibre can be found in the skin of a banana".

The Australian dietitian adds: "You will get almost 20% more Vitamin B6 and almost 20% more Vitamin C and you will boost both your potassium and magnesium intake."

The NHS recommends eating foods high in fibre when trying to lose weight, and Vitamin C is known to help with maintaining healthy skin.

Ms Burrell assures her readers she is not telling them to bite down on the "bright yellow banana skin along with the banana".

She advises people to cook the skin to soften it up and help break some of the cell walls, which in turn will make the nutrients easy to absorb.

Ms Burrell says the skin can be included in recipes for smoothies, baked good and curries.

The dietitian writes that blending the skin into recipes or smoothies is the most practical way to use them, and adds: "Here you will increase the volume and nutritional content of recipes with minimal change to taste and texture of the cooking."

She continues: "For example if you make your smoothie with a whole banana, chop the ends of the skin, chop into small pieces and simply blend with the rest of the smoothie.

"For recipes such as muffins or banana bread, cooking the skin first before mixing it into the recipe is an easy way to incorporate them."

Ms Burrell, who is a brand ambassador for the company Australian Bananas, writes that bananas with bright yellow skins have a higher proportion of antioxidants associated with anti-cancer effects.

She adds that less ripe bananas with green skins are particularly rich in the amino acid tryptophan which is associated with good sleep quality.

Ms Burrell said green banana skins are also rich in resistance starch, the special type of fibre known to benefit gut health.

She writes that this is because green skins are better consumed after boiling in order to soften their skins.

Ms Burrell writes that banana skins also have practical use in day to day life, and says cooking meat on top of them will help boost the moisture content of any meal.

She also adds that they are great for making vinegar.

The dietitian claims people in Australia eat more than 5 million bananas a year, with eating the skins being a way to utilise the whole fruit.

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Eating banana skin can help with 'better sleep and weight loss' - Sky News