Weight loss plans can help Britons who are struggling to lose weight. However, one expert has revealed a tip that most dieters wont mind adding to their diet plan.

According to Dr Michael Mosley the key to a better body is as simple as getting an extra hour of sleep every night.

This is because sleeping too little can cause the metabolism to change, preventing the body from processing food as effectively. An extra hour could help you to lose weight within weeks.

Karen Collins of the American Institute for Cancer Research, also claims late nights mean we snack more, and exercise less.

She said: We all know that when were tired, we reach for food first of all as a comfort thing. It now seems there is a biological basis for this, which we havent seen before.

READ MORE: Eddie Hall cut one thing from diet to shed astounding five stone

Hormone levels affected by sleep

Karen believes changes in our hormone levels are caused by sleep deprivation.

Her theory is based on research from Toyama University in Japan.

There, researchers linked sleep deprivation in children with changes in the way the body processes sugar.

In the study of six-and seven-year-olds, children who slept nine to ten hours a night were compared with those who only slept eight to nine hours. The latter group was almost twice as likely to be overweight.

Children sleeping less than eight hours a night were almost three times as likely to be overweight.

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Karen said: One hormone, cortisol, regulates metabolism of sugar, protein, fat, minerals and water.

Along with higher levels of resistance to insulin, which have also been spotted in the sleep-deprived, changes in levels of cortisol can lead to weight loss becoming much more difficult for those who dont sleep properly.

We are not saying that the weight will drop off if you get an extra hours sleep but I would expect to see changes within weeks rather than months.

To lose weight, sleep to raise your leptin levels

According to Dr Mosley less sleep means more cortisol, which means weight gain. But cortisol is only part of the picture.

Two hormones leptin and ghrelin work together to manage appetite. Leptin reduces hunger, while ghrelin promotes it.

Researchers at the University of Chicago monitored hormonal levels and appetite in a group of 11 subjects during two six day periods.

During the first six days, the volunteers received four hours of sleep during the night; during the second six days, they were allowed to sleep for twelve hours.

Tests showed that sleep-deprived volunteers had 18 percent lower leptin levels and 28 percent higher ghrelin, associated with a 24 percent increase in self-reported hunger and a 23 percent increase in self-reported appetite.

There was an overall increased preference for sweet, salty and starchy foods, with a 45 percent increase in salty food preference.

Better sleep: the foundation of healthier eating

As anyone who has tried to lose weight will testify, fighting a losing battle against your own willpower can be a dispiriting experience.

Too often, diets leave people weighing even more than they did to begin with, as they struggle with constant hunger, cravings and loss of energy.

There is a better way. By getting enough sleep, your body will re-set its hormones to make better food choices.

With a high-fresh, low-carb diet, intermittent fasting, and exercise tailored specifically for the needs of those who want to lose weight, you can completely re-set your appetite.

You wont want to eat unhealthy food, and the weight that you lose wont come back.

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Doing this for an hour a day can help you lose weight within weeks and its not exercise - Express

People in the U.S. have gotten fatter over the past two decades, despite a rise in people trying to lose weight, according to a study.

The research involved 48,026 people aged between 40 and 64 who took part in the National Health and Nutrition Examination Survey between 1999 and 2016. Participants answered questions about their current and past body mass index (BMI) and weight, and whether and how they had tried to lose weight. Researchers also performed physical examinations on the volunteers. The nationally representative findings were published in the journal JAMA Network Open.

Read more

Between 1999 and 2016, the average BMI and weight of participants rose. But the proportion of people who said they had tried to lose weight also increased, from 34.3 percent to 42.2 percent.

At the same time, there was a decrease in people who were overweight or obese who considered themselves as such.

People who tried to shed pounds were most likely to try cutting back on food, exercise, and drinking water frequently. Between 2005 and 2016, when new questions were added to the survey, there was a sharp rise in people who said they ate more fruits, vegetables and salads, changed their eating habits, and ate less fast food.

The authors highlighted that while obesity is linked with chronic illnesses like cardiovascular disease, type 2 diabetes, cancer and early death, "losing weight and maintaining a healthy weight remain significant challenges."

Between 2007 and 2016, the number of obese adults in the U.S. spiked from 33.7 percent to 39.6 percent, according to a study cited by the researchers who saw parallel trends in BMI among their participants.

Referring to others studies in their paper, the team pointed out the disparity in people's perceptions and reality. For instance, a 2008 study found that while 65 percent of Americans said they hit the targets for recommended levels of physical activity, only 5 percent actually did.

"Taken together, these findings suggest that although 34.3 percent to 42.2 percent of adults in the United States in our study reported weight loss efforts, many of them might not have actually implemented weight loss strategies or applied a minimal level of effort, which yielded unsatisfactory results," the authors said.

However, the authors said the study was limited because they relied on the respondents being honest about their perceptions of weight and their weight loss methods.

People need help understanding how to lose weight effectively, the researchers said, including how to correctly cut down the calories they consume and through exercise. This might include coming up with strategies that consider a person's preferences and abilities, the researchers said.

Last week, a study which also shone a spotlight on food culture in America found most foods eaten in the U.S. including some marketed for weight losscontain ingredients which make people want more.

These so-called hyper-palatable foods contain certain combinations of sugar, fat, salt and carbohydrates that tap into the brain's reward system and make it hard for us to stop eating them, according to scientists who published a definition in the journal Obesity.

Tera Fazzino, assistant professor of psychology at the University of Kansas, who lead the study, told Newsweek: "[Writer] Michael Pollan had a great message when she said 'don't eat anything your great grandmother wouldn't recognize as food.' I think that recommendation applies well in this case too."

Link:
Americans Got Fatter Over the Past Two Decades Despite Rise in People Trying to Lose Weight, Study Shows - Newsweek

Weight loss is not always an easy process andwith winter fast approaching, skies getting darker and chilly winds on the horizon,it'sno wonder that manypeopleare choosing to wrap up warm and put their feet up at home, simultaneously avoiding the gym and their diet completely.

So what can you do to avoid low motivation during these wintry months?

According to research, if you cant be bothered to go to the gym, eating one particular type of superfood could help get you motivated. What is it?

A new studyby experts in New Zealandstatedeating a specific type of food supplement - made from blackcurrants - could help get you off the sofa and intoLycra.

The research found thatincorporatingblackcurrant into a slimmer's diet will make it easierto exercise for longer without getting tired.

The studys lead author Dr. Suzanne Hurst said: Identifying foods or dietary supplements that specifically support the desire to exercise daily will enable an individual to adhere to an exercise programme and maintain an active and healthy lifestyle.

She found that drinking blackcurrant juice one hour before exercise supports positive affective responses during a low impact walking exercise in healthy sedentary adults.

READ MORE: Im A Celebrity star ditched one food from diet to shed 2st

In the study conducted by Dr. Hurst, a group of male and female adults aged between 20 and 59 - were given either blackcurrant juice or a placebo an hour before they were asked to walk on a treadmill.

The study found that the average time walked by those whod consumed the blackcurrant juicewas 11 minutes longer than those who hadnt.

While only 10percentof those whod had the placebo walked a distance greater than 10km - compared with 30 percent of participants in the blackcurrant group.

The treadmill walkers whod had blackcurrants also reported lower exertion scores - and higher overall mood scores - than those whod had the placebo.

The study also found that consumption of thesuperfoodalso resulted in a dramatic 90 percent reduction in the build of enzymes linked to the onset of depression - helping you to feel better about going to the gym, too.

Test subjects underwent a blood test both before and after the experiment, its here they noted a huge decrease in something called monoamine oxidase-B, or MAO-B, activity - something they believe could help fight neurological diseases like dementia.

DON'T MISS

Dr. Hurst, of the New Zealand Institute for Plant & Food Research, says: We found that plasma collectedonehour after blackcurrant consumption showed a dramatic acute decline - 90percent- in platelet MAO-B activity, which was still detectable in participants plasma once they had stopped exercise.

The pharmacological inhibition of brain MAO-B activity has been used to treat those diagnosed with neurological diseases and depression, potentially through their neuroprotective properties in reducing the metabolism of monoamines.

The findings were reported in the Journal of the International Society of Sports Nutrition.

Nicki Bundock, of Surrey-based firm CurraNZ, the UKs leading supplier of New Zealand blackcurrants supplements explained: "Regular exercise is one of the best ways to reduce your chances of health problems like heart disease or type 2 diabetes.

But if youre not an active person, starting an exercise plan and actually sticking with it can be incredibly difficult.

Studies have shown more than half of us drop-out of exercise plans after just six months, reverting to inactive lifestyles.

And its therefore vital we find ways to make exercise more tolerable and enjoyable.

See the original post here:
Weight loss: Superfood revealed that can help slimmers head to the gym - Express

My name is Taylor Register. Im 23, born and raised in Fayetteville, North Carolina. Im a hairstylist and makeup artist, and joining a WW program helped me lose over 100 pounds.

My entire life Ive struggled with my weight. Even as a child, I was the largest kid in all of my classes at school. My mom took me to see doctors and nutritionists at a young age because she was concerned about my weight, but no health care providers were able to pinpoint a particular reason for my weight issues growing up.

I would sneak snacks into my room and hide the packaging behind my bed. I would stuff wrappers into couch cushions. I started developing the habit of constantly overeating.

When I entered high school, I joined the marching band. It helped me keep my weight down, but when the season ended, I was no longer active and gained nearly a pant size before the start of the next season. This happened each year in high schooland I went up at least (if not more) four pant sizes.

After I graduated HS, I lost all motivation to be physically active in any way and relied on fast food for quick, easy meals. I became a closet eater, as I describe it; I would stop by any fast-food chain on my way home and order copious amounts of food, eat in my car, and proceed to eat another meal when I got home. These habits went on from 2014 through late 2017 and caused me to gain huge amounts of weight.

I remember feeling so anxious at the doctor that day, but my mother was concerned and I knew the appointment was well-intentioned. I weighed 320 pounds, which was more than Id ever weighed. I cried when my blood pressure was being taken because of how high it was.

When I met my doctor for the first time, I also remember being impressed with how non-judgmental she was in regards to my weight. Doctors have always shamed me about being overweight, and Id never felt welcome in a doctors office until that day.

She asked about my eating habits and lifestyle and also told me that she had recently lost some weight using WW (formerly known as Weight Watchers). All she said was, think about it! That night I signed up for WW and immediately began the next morning, on November 29, 2017.

The blue plan (formerly Freestyle) on myWW allows me to eat the foods that I love while teaching me to eat clean, whole foods. Its all about balanceI love that.

My meals change daily. Im not a meal prepper and become bored if I eat the same things all week long. But I strive to have one fruit or veggie, plus a protein, plus a carb with each meal.

Weight Watchers

At first, I wasnt incorporating any exercise and was only making dietary changes, and I lost about 90 pounds. But in March 2019, I hit a plateau with my weight loss.

I ended up quitting WW (but only temporarily) and began counting calories. I did a bunch of research and calculating to land on an appropriate caloric deficit for my gender, height, weight, age, and activity leveland I tried several different deficits. But over a period of about four months, I saw no success with calorie counting.

So in late July of 2019, I rejoined WW. Since then, I've re-evaluated what and how much I'm eating and have found a happy balance of exercise and actively working at forming healthy habits that I can stick to long term. I feel like I'm back on track, and I have lost 109 pounds total thus far.

To start, never restrict yourself from any food. Restricting often leads to bingeing. I eat a balanced diet and Im successful because I make things that I love and enjoy everything in moderate amounts.

If youre not eating what you love, you wont be able to maintain your weight and live your new life as a lifestyle, as opposed to a fad diet. I actively look for ways to create some of my favorite less nutritious meals in healthier ways without compromising the taste. Plus, it keeps things fun and interesting.

I also have to remind myself not to feel guilt if I get off track. We are in charge of our feelings and how we respond to our actions. So now I choose to never feel guilt over food. Why? Because its *just* food, and I am always only one meal away from hitting the reset button. Take your day one meal at a time, and remember that you always have a fresh start tomorrow. One bad meal does not equal one entire bad day.

I wish I knew that I wouldnt necessarily lose weight consistently each week. It is a never ending rollercoaster ride, but it's so worthwhile and rewarding.

I want other women to know that a number on a scale wont make you love yourself or make you happy. You have to discover happiness in your own skin, at all parts of your journey. You cant just expect to arrive at some goal weight and love yourself now that youre smaller.

Always respect your body. Find ways to show love to even the parts of your body that are not your favorite- it will help your confidence soar. Start by wearing a cute outfit or fixing your hair/makeup. Do anything that will help you feel comfortable in your own skin. Confidence doesnt come from weight loss. Confidence starts in your heart and mind. I worked diligently to love and respect myself at all parts of my journey, and it has paid off! Im happier in my own skin than I couldve ever imagined.

Continue reading here:
'When I Joined WW I Finally Stopped Closet EatingAnd I've Lost 109 Pounds' - Women's Health

A woman who lost half her own body weight has been crowned Slimming World's Woman of the Year 2019.

Wendy Deacon, 49, from Dublin, shed an incredible 12 stone 4.5 pounds and is now unrecognisable following her transformation.

She says she was inspired to lose weight after her daughter began to fear she may "eat herself to death".

After originally weighing 22 stone 4.5 pounds Wendy has managed to lose more than half of that and now weighs in at just 10 stone.

Her journey saw her drop 11 dress sizes from a size 32 to a size 10 or 12.

Wendy said her weight began to make her not want to leave the house and despite coming across as "jolly and smiley", inside, she felt anything but.

She said: "I remember once a small boy pointed at me in the street and said 'look at that fat lady' to his mother.

"She tried to hush him, but the damage was done. I'd never felt so embarrassed, I just wanted the ground to swallow me up."

Wendy decided to do something about her weight when she found out that her daughter Amy was fearing for her life.

"Hearing that broke my heart and I knew I needed to change," Wendy said. "The thought of my daughter being so worried about my health really spurred me into action."

She said the weight-loss and recognition have given her the confidence to plan a wedding to her long-term fiance, and she is now looking forward to her 50th birthday in January.

"By far the best thing about losing weight though is seeing the pride in my family's faces, especially Amy's. I've finally started to feel proud of myself too - I've got my whole life back."

Wendy said she found it difficult to get used to cooking from scratch on the Slimming World plan - but was helped by her local group.

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Incredible transformation of Slimming World 'Woman of the Year' who lost more than half her body weight - Manchester Evening News

For the First Time, a Personal Assessment Matches Members with Customized Plan that Fits Them Best-- myWW Program Offers Three Science-Backed Options that Make Losing Weight Easier

NEW YORK, Nov. 11, 2019 /PRNewswire/ --Today WW (WW) - Weight Watchers Reimagined - launches myWW, a new program that is its most customized weight-loss program ever. Driven by science and behavioral insights, and offering more flexibility and freedom than ever before, myWW makes losing weight easier. myWW leverages details about food preferences and lifestyle to match each member to one of three comprehensive ways to follow the program, leading to clinically significant weight loss and reductions in hunger and cravings.1

WW understands that when it comes to losing weight, everyone's needs and eating patterns are different, and what works for one person may not work as well for another. New members take an evidence-based personal assessmentthat matches them to a plan that works best for them.

"As the world's leading weight-loss program and partner in wellness, we inspire healthy habits for real lifeand everyone is different," said Mindy Grossman, President and CEO, WW. "We are constantly listening to our community, and we know they want a more customized approach to weight loss. With our new myWW program,we help you find the weight-loss approach that fits your life."

The new myWW programis comprised of three options, all of which are rooted in WW's award-winning and scientifically proven approach to weight loss and nutrition, grounded in the SmartPoints system and ZeroPoint foods.2 As always, no foods are off-limits on myWW.

Each plan also provides customized recipes and content, activity recommendations, and mindset skills that are science-based, actionable, and practical.

"It is scientifically proven that customized approaches lead to greater engagement and more behavior change than generic approaches," said Gary Foster, PhD, Chief Scientific Officer, WW. "The new myWW program enables people to live their lives and still lose weight. We will match you to the right plan, the one that is the most freeing and flexible for you and gives you the confidence to succeed."

In a six-month clinical trial of the myWW program, conducted at the Medical University of South Carolina's Weight Management Center, results indicate that the participants experienced clinically significant benefits on and off the scale, including on average:

When asked about the myWW program:

With decades of experience in behavior change, WW inspires millions of people around the world to adopt healthy habits for real life. WW is ranked #1 "Best for Weight Loss" by health experts in the 2019 Best Diets rankings by U.S. News & World Report. The award-winning WW app and the in-person experience at WW Studio locations provide the tools, information, and inspiration to help people achieve their goals. And when people need one-on-one support or guidance, they can chat 24/7 with a WW Coacha real, live human expertright in the WW app.

The myWW program is available on November 11, 2019. For more information about myWW, visit WW.com or download the WW app.

About WWWW - Weight Watchers Reimagined - is a global wellness company and the world's leading commercial weight management program. We inspire millions of people to adopt healthy habits for real life. Through our engaging digital experience and face-to-face group workshops, members follow our livable and sustainable program that encompasses healthy eating, physical activity, and a helpful mindset. With more than five decades of experience in building communities and our deep expertise in behavioral science, we aim to deliver wellness for all. To learn more about the WW approach to healthy living, please visit ww.com. For more information about our global business, visit our corporate website at corporate.ww.com.

Story continues

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WW Introduces myWW: Groundbreaking New Program Is Most Customized And Flexible Ever - Yahoo Finance

Marc and Julie Lowitz first met as law students at Syracuse University in 1988 and fell in love. They married three years later. The Chappaqua,N.Y. couple has since celebrated 27 years of marriage, raised two children and, most recently, embarked on a plant-based journey together to get healthier. What happened next is they lost a combined 70 pounds and stayed symptom-free!

Although they'd always shared a common interest in health and wellness, the Lowitzes' lives changed forever when Julie, now 52,was diagnosed withbreast cancer back in 1996 and then again in 2001. Upon receiving the news, the mother-of-two immediately went into research mode,devouringbooks andafter reading about how dairy and meat contribute to breast cancer she cut out all meat and dairy.

Marc, 53, soon followed suit, trading old-standby foods like turkey and chicken and his favorite barbequed brisket for a diet of fresh fruits and vegetables. Here's the story of how these college sweethearts changed their habits by switching to a plant-based lifestyle and lost a combined 60 pounds in the process.

Breast Cancer Sent Me on a Quest toDiscover What to Eat

Julie: After my cancer diagnosis, I started reading about nutrition and became a vegan. Dairy, in particular, was something I knew would not be good for me. I stopped eating all poultry after seeing the movie "Food Inc." in 2009 and went totally vegan after reading The China Study in 2004.Ikept on reading, most recentlyMichael Greger's bestseller,How Not to Die, which convincedme to cut all animal products frommy diet.It was a learning process for both of us. I had a doctor who wanted to give me a prescription for a statin when my LDL was elevated. I told him I could fix it with diet, which he didn't believe. Six months later, I was retested and my numbers were fine.

Marc: In July 2017, I watched a Netflix documentary called What the Health? about not eating meat or poultry. Julie had done that, so I decided, I'll give it a try. Then came Thanksgiving...I was like, I'm going to have turkey tonight, until I saw my plate filled with other things and realized I didn't even want the turkey! The funny thing is, I used to love poultry. Now I have zero desire to have chicken or poultry.

Julie: Everything we've done, I've done first then Marc eventually does it, too. I gave up meatand dairy first. Then I started intermittent fasting. Now he does, too. We definitely share a lifestyle, which is amazing for our marriage. We prioritize exercise and healthy eating. We have the same interests and talk about them all of the time. We send each other articles regarding nutritionalstudies and recipes. We shop for food together. We cook for each other.

I Lost Most of My Weight Very Quickly

Losing weight was fastlike 2-3 monthsafter I started intermittent fasting/no sugar and low carb (following Dr. Fung). Marc was slower to adopt but his weight melted off when he started IF with LCHF (low carb/healthy fat). We both had to start adding some healthy carbs back as we were losing too much (never thought Id say that!). Ive actually gained five pounds back because I was getting too thin.

Marc: On Sundays, I'll roast a ton of vegetables for the week. I'll be in the kitchen for four or five hours cooking chickpeas and cauliflower and brussel sprouts. That pretty much gets us through the week for work lunches. Most mornings, I'll also make a smoothie with flaxseeds, chia seeds, coconut, raspberry, blueberry, spinach or kale, cinnamon, turmeric and lemon, black pepper and garlic.

Julie: Marc makes the best cauliflower crust pizza with caramelized onions and pesto! In the eighties and nineties, we thought low-fat was healthy. We used to eat a lot of chicken, turkey, pasta, and rice. Now we eat plant-based and have a ton more energy, sleep better, and Ihave fewer aches and clearer skin. We still drink bourbon and tequila, too. I went from 150 to 125 pounds and Marc went from 220 to 175 pounds. (His 45-pound weight loss and her 25-pound loss adds up to a grand total of 70 pounds between them!)

I Started Feeling More Productive

Marc: It was a gradual thing. At one point, I definitely felt more productive, like there was a brain fog clearing. The way we eat has definitelytransferred toour kids, too. My son avoids gluten and my daughter is now experimenting with intermittent fasting. Their friends come over and look in our pantry and there's like a box of flaxseed crackers, you know?

Julie: I feel like the best version of myself. I weigh less now than I did when I graduated from high school.That's exactly how I feel.To be honest, we were eating healthy and exercising for years, but that healthy doesn't feel as good as this healthy.

You hit 50 and you say to yourself, I have choices here. I want to be around to see my grandchildren. My children are getting closer to the age where they're going to have kids of their own and I want to be around as long as possible. Food really is medicine. We know that what you eat can actually prevent disease. Period.

OurNew Goal is to Be Healthy for Life!

Julie: Once you adopt this lifestyle its really not very challenging.We do a lot of homework to keep up with health and nutrition news (through podcasts, websites, etc.). Its frustrating when there is a lot of conflicting information, so the challenge is to weed through it and decide what works best for you. Now, I dont really focus on being a survivor. Im just a really happy mom who has a passion for health and nutrition!

Thinking of going plant-based? Read our starter guide.

The Beet wants to hear from you!Want to share your storyof how goingplant-based or vegan changed your life?

We would LOVE tohear your story about how you transformed your health. Please send us a write-up and make sure to cover the following. (Send pics and date them, please! Everyone loves a "before" and "after.")

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How These College Sweethearts Became Healthier (And Happier!) and Lost 70 Pounds - The Beet

The motivation to lose weight and get fit can come from anyone and anywhere, including your friends, family and popular culture. 27-year-old Neelanjan Banerjee tells us that for him the motivation to lose weight and trim from 87 kgs to 62 kgs came from his immediate environment. And, not only did it drive him to transform from being an overweight individual to a fitness enthusiast but also an award-winning bodybuilder.

For the lack of a better word, let me start by saying that I was always fat all through my childhood to school, high school and even college. In fact for most of my life, Ive only heard people address me as Fat and not Neelanjan. Theyd laugh at me and crack jokes at my expense. I think only my teachers and professors called me by my proper name, he says.

After college ended, I made a conscious decision to kickstart my weight loss journey, and as soon as I got a job, I started working out. In fact, I started working out in my offices gym only, under the guidance of a trainer, he adds.

In a span of four months, by following the below weight loss plan, I lost 25 kgs, before building my muscles to compete professionally as a bodybuilder and win the IBBFF Mr. UP - GOLD, the IBBFF Mr. North India - 5th Position and the IBBFF Mr. India - Top 15th Position titles.

To lose weight in a healthy manner, I followed a dedicated 4-week workout plan on a rotational basis and also only ate meals made from a specialised diet chart, created by my trainer. He also gave me a list of all the food items one should avoid if they are trying to lose weight, which I am happy to share with you."

Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms and cabbage

Fruits: Mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melons, pears, plums, and bananas

Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds and watermelon seeds

Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas

Roots and tubers: Potatoes, carrots, sweet potatoes, turnips and yams

Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth and sorghum

Dairy: Cheese, yogurt, milk, kefir and ghee

Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek and basil

Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee

Protein sources: Tofu, legumes, dairy, nuts and seeds and ISO Protein powder

Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi and sports drinks

High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals and digestive biscuits

Sweeteners: Jaggery, sugar, honey and condensed milk

Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce and sweetened curries

High-fat foods: Fast food such as french fries, chips, fried foods and bhujia

Refined grains: Products including white bread, white pasta and biscuits

Trans fats: Margarine, vanaspati, fast food and highly processed foods

Refined oils: Canola oil, soybean oil, corn oil and grapeseed oil

As I said, I started working out in my offices gym itself, my trainer crafted the below 4-week workout routine for me to follow on a rotational basis to trim to 62 kgs."

Cardio:

Walking/Running - 15 mins

CrossFit:

500 Box jumps

100 Overhead squats

50 Pull ups

100 Push ups

Weight Training:

Day 1 Chest

Flat bench barbell press 4 sets of 8 12 reps

Incline dumbbell press 4 sets of 8 12 reps

Incline dumbbell flyes 3 sets of 10 reps

Cable crossovers 3 sets of 15 reps

Push-ups 4 sets of 20 reps

Day 2 Shoulders

Seated dumbbell shoulder press 4 sets of 12 reps

Standing barbell military press 4 sets of 10 -12 reps

Dumbbell lateral raises 4 sets of 12 reps

Rear deltoid flyes 3 sets of 15 reps

EZ bar upright rows 4 sets of 15 reps

Dumbbell front raises 4 sets of 12 reps

Day 3 Legs

Barbell squats 4 sets of 8 10 reps

Leg press machine 3 sets of 10 reps

Leg extension machine 3 sets of 10 reps

Hamstring curls 3 sets of 10 reps

Calf raises 3 sets of 20 reps

Day 4 Back

Chin-ups 4 sets of 10 reps

Wide grip lat pull-downs 4 sets of 12 reps

Close grip lat pull-downs 4 sets of 12 reps

Barbell bent over rows 4 sets of 8 reps

Dumbbell rows 4 sets of 8 10 reps per arm

Hyperextensions 4 sets to failure

Day 5 Arms (biceps, triceps)

Double arm dumbbell curls 4 sets 10 12 reps

EZ bar curls 4 sets 10 reps

Preacher curl machine 4 sets of 12 reps

Triceps rope pushdowns 4 sets of 15 reps

Overhead triceps rope extensions 4 sets of 15 reps

Skull crushers 4 sets of 10 reps

Day 6 - Mixed Muscles

Flat bench barbell press 4 sets of 8 12 reps

Barbell bent over rows 4 sets of 8 reps

Dumbbell lateral raises 4 sets of 12 reps

EZ bar curls 4 sets 10 reps

Triceps rope pushdowns 4 sets of 15 reps

Leg extension machine 4 sets of 10 reps

Cardio:

Walking/Running

CrossFit:

200 Jumping jacks

200 Burpees

100 Pull ups

100 Push ups

50 Dumbbell lunges

50 Front squats

Weight Training:

Day 1 Chest

Flat bench dumbbell press 4 sets of 8 12 reps

Incline barbell press 4 sets of 8 12 reps

Incline dumbbell flyes 4 sets of 10 reps

Chest Fly Machine - 4 sets of 15 reps

Cable crossovers 4 sets of 15 reps

Day 2 Shoulders

Seated Arnold press 4 sets of 12 reps

Standing barbell military press 4 sets of 10-12 reps

Dumbbell lateral raises 4 sets of 12 reps

Dumbbell front raises 4 sets of 12 reps

Dumbbell upright rows 4 sets of 15 reps

Barbell Shrug 4 sets of 10 reps

Day 3 Legs

Leg extension machine 4 sets of 15 reps

Leg press machine 4 sets of 15 reps

Barbell squats 4 sets of 10-12 reps

Hamstring curls 3 sets of 10 reps

Excerpt from:
How to lose weight in 4 months according to a bodybuilder who got ripped after following this weight loss plan - GQ India - What a man's got to do