Words by Martina Cziraky

You know how some people have a visceral reaction to the word moist? Thats me with the word fat.

Fat is my moist. I cringe every time I hear it because its usually being thrown at someone to hurt them. Its usually preceded by, Wow, so and so got so FAT or Why is he he dating her? Shes so FAT, and my personal favourite, OMG, Im so FAT.

Nine out of 10 times the person is not fat - or maybe they are and maybe people just need to keep their comments to themselves.

I was one of those OMG, Im so fat people. I loved describing myself that way.

As a matter of fact, one of the events leading up to me making a change was when I referred to myself as a fat bastard in front of my father and he went ballistic. I thought I had overstepped with using the word bastard but it was actually fat that set him off.

Where did this come from? Did her friends say something to her? Did someone make a comment? my father asked my mother.

No, they wouldnt say anything like that to her, she replied calmly. I dont know where it came from.

But she knew. She knew this came from years of fitting room meltdowns, from years of feeling less than my thin friends and family members.

Years of feeling like I didnt fit in literally. She knew that there was some truth behind every self-deprecating joke I made, a little jealousy whenever I heard that someone was having success on their own weight loss journey.

She just knew. Of course, she did, shes my mom. But how could she tell my father that the apple of his eye felt less than a-peel-ing?

I knew that losing weight had to be a decision that I made on my own. There was no amount of coaxing, bribing, shaming or even dressing-room crying that would get me to do anything I didnt want to do.

For a very long time, I didnt want to do anything except wake up having lost at least 50 pounds overnight.

Martina said she was "one of those OMG, Im so fat people." before her weight loss. Photo: Supplied

At the time this seemed totally reasonable. I knew it was going to be a ton of work but I just wasnt ready to work for it. Ive learned a lot about myself on this journey and it turns out, Im full of surprises.

The final straw came in April 2018 after I saw photos from a particularly enlightening brunch with two of my friends. All the time I spent choosing an outfit, doing my hair and makeup, and pulling myself together was for night.

In the photos, I looked like a hot mess. I looked like I was truly struggling. Sweaty, uncomfortable, just gross.

You look like you cant breathe, I said to myself while shaking my head. Most of this could have been due, in part, to the (many) mimosas I had knocked back but, you know as the saying goes, When in Rome or at brunch...

It stops NOW Martina, I thought, as I sighed and scrolled through the rest of the pictures.

Later that week I signed up for the program formerly known as Weight Watchers (now WW) and I havent looked back. It might take me awhile to get in the pool, but once Ive made the decision to jump, Im off the deep end, watch as I dive in. And just like that, a star was born.

At first, I only told close friends and family that I had signed up for WW. My co-workers dont even know yet. Part of the reason I didnt tell the world right away was a fear of failure. If I failed, at least no one would know and those who did would still love me anyway.

After my initial sign-up, I went on an Instagram following spree of WW accounts that would help keep me motivated. I was definitely a bit choosy with who I followed.

I wanted people who lived in my general region simply so that we would have access to the same grocery stores. It might seem a little ridiculous, but it helped.

Martina said the 'final straw' came in April 2018 when she saw this photo from a brunch with two friends. Photo: Supplied

I also appreciate and tend to gravitate to people who either post the point value of the food theyre eating and sharing on social media or at the very least, link or tag who or where their inspiration came from. Ill hunt for good food and ideas, but help a sister out. Were in this together!

As an online member, I dont have access to weekly meetings. The WW app features a Connect portion, which serves as an alternative to a meeting. Members can post their recipe ideas, struggles, scale and non-scale victories (NSVs as they call it).

I never use this feature. Im a rebel, I know, but I prefer Instagram. Its a younger crowd, for one, and it offers the same kind advice, support, ideas and motivation, if not more.

Ive also tried to break into Reddit but its confusing and frankly scary. This old dog doesnt need any new tricks.

Losing weight didnt feel real until I hit the 50-pound milestone and I felt like I was finally able to see the fruits of my labour. That was when I started to release the breath I was holding.

Now, Ive lost over 90 pounds, which is insane. Ninety. Sometimes I have to remind myself how big that number is.

When Im squeezing past someone or something I repeat to myself, Over 90! I wouldnt have fit 90-ish pounds ago.

I still go through periods of disbelief where I feel like Ive daydreamed the whole thing. Ill always hold a little bit of breath. Weight loss is more than just physical, its almost entirely mental; habits have to change and break. You have to believe you can do it and then believe you did t!

I still remember the first time I saw my collarbone. I was in my bathroom, getting ready for work and I went to put my toothbrush back on the counter, something that I do every morning, but this morning was different.

I happened to catch my reflection and there was a dip next to my shoulder. What in the world? I whispered as my hand rushed to feel around the area. Hm. My collarbone. Thats new.

Martina has revealed how her life has changed since losing 45kg. Photo: Supplied

It might sound like a little thing, but trust me, I get excited every time it makes an appearance. Seeing my body change has been a rush.

Some weeks I wont have a loss on the scale, but my clothes feel baggier. My hands look thinner. My feet have gotten smaller. Speaking of my feet, they dont hurt so much so fast if Im doing a lot of walking and I dont get winded as easily either. Im looking good and feeling good!

I was never bullied because of my weight. When I was younger, there was maybe a comment or two made from some cruel kids, but by and large (no pun intended), my weight was a non-issue when it came to how I was treated.

As I got older, I tried to ignore my weight and hoped that everyone else would, too. Almost like seeing a bear in the wild; if you dont move, it will leave you alone. I hid behind my personality and sense of humour and for the most part, it worked.

Im only noticing now that people are more willing to strike up random conversations with me. Im a shy and awkward person by nature so this is slightly excruciating, but every time it happens, I wonder if that person would have talked to me two years and almost 90 pounds ago. What makes me so approachable now? Should I be flattered?

Being shy, its easy to curl up inside my shell and hang out there. I find that although its not my favourite thing in the world, its getting easier to come out of that shell. To be clear, I wasnt a wet mop wallflower over 90 pounds ago, but I didnt (and still dont) initiate conversation.

Ive, however, noticed that Ive acquired a whole new type of confidence. I was out recently with some friends and, long story short, gave my number to a guy I found attractive.

That was something Id never, ever do before I lost weight. Did it feel good? For a little while, I guess. Would I do it again? I mean, if I had to - but hopefully next time Im getting someones number shoved into my hand instead.

If there were one thing I thought losing weight would magically change, it would unequivocally be men. Specifically finding one of my own.

As much as I complain, I actually am OK with being single, but Id be lying if I said I didnt want someone to pay attention to me and send me flowers. I was tired of being seen as just the (fat) funny friend. I wanted to be seen as a viable option.

"If there were one thing I thought losing weight would magically change, it would unequivocally be men," Martina said of her journey. Photo: Supplied

I know how ridiculous that sounds, especially because deep down, I knew that I would be the same amazing person no matter if my pants were a size 4 or a 24.

I just thought that maybe losing some weight would bring some boys to my yard. Spoiler alert: thats not how it works.

I know its whats on the inside that counts, but my insides werent doing me any favours. I cant tell you how many times Ive used a $10 word and watched a guys face change when he realised there was something in-between my ears.

Ive been cast into the friend zone so often that Ive thought about running for its presidency, and Im pretty sure Id win by a landslide.

Maybe it was never my weight, but its very hard to believe that it could be anything else when youre told how great you are by everyone except who youre waiting or wanting to hear it from.

Coming into this, I knew I would lose weight. I knew my body would change. My clothes would get too big, my skin would sag I didnt realize how much and from where, but I digress.

I knew I would start to feel better physically. What I didnt expect was to gain a new kind of confidence. Its not an I can take over the world kind of confidence, but more of a I finally fit here confidence.

Literally and figuratively. If Im with a group, I dont feel like the biggest person in the room anymore. Its a new feeling. But its also such a natural feeling, like this is how Im supposed to feel.

I feel more like myself than I ever have, which was unexpected because how could you go from never not feeling like yourself to feeling so much more like yourself?

Wild. I didnt expect to lose my boobs. I didnt expect it to take so long for my face to slim down. I didnt expect to be so surprised on how small my new-size pants look when I hold them up. I feel downright dainty! Its the little things, but also the big things. And the little things that turn into big things.

Am I happier since Ive lost weight? No, not really. Ive always been a happy person. There were things in my life I wanted to be different, but I was just too scared to do anything about until I finally couldnt take it anymore.

Im happy that I took the steps and made the change, but losing weight by itself has not made me a happier person. Am I a better person? No, but, was it the best decision Ive made in a very long time (lets be real ... my whole life)? Without a doubt.

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Woman Martina Cziraky on what she learned after 45kg weight loss - Yahoo Lifestyle

Man v Fat is an FA-endorsed initiative where the biggest loser is the winner. The aim is to use football as a tool for weight loss, thus improving both physical and mental health.

Teams play a 30-minute game every week, says founder Andrew Shanahan.

They are supported with resources such as behaviour-change tools and peer support. Uniquely, the league position is decided not just by the points won on the pitch, but by the pounds lost off it. Players score bonus goals for weight loss and this is added to the match scores to give a new league table.

Although losing weight might be what originally drew the majority of players to Man v Fat, many use the safe space for football to improve their mental fitness, too.

Sean Hawes says Man v Fat has helped improve his whole outlook

Truck driver Sean Hawes, who has been as heavy as 24 stone, suffered deteriorating mental health after breaking his leg in 2008. It resulted in suicidal thoughts in June this year. Man v Fat has given him a support structure in which to talk about his feelings and thus improve his mental health at the same time as his physical health.

Man v Fat is kind of like therapy for me, says the 32-year-old Ipswich fan, whose team is OB City.

I played a lot of football before my leg break. When I stopped I put on a ton of weight. I knew I had to do something about it because I got breathless very quickly in the garden when trying to play with my two kids.

I signed up for Man v Fat to shed some pounds and I am now down to 20 stone, but, just as importantly, being here has taken a huge weight off my mind. I suffer from depression and anxiety and football gives me something else to focus on to keep the dark thoughts away.

I dont feel alone now. You have people here of mixed ability, sizes and ages. They all have their own battles and its reassuring to know I'm not the only one who is going through depression and anxiety.

I had a mental breakdown four months ago, and part of the reason I think it happened is because I bottled up my feelings for so long. I was on a delivery one day and things just got on top of me. I snapped. The easiest way to describe it is you get a blank expression on your face and are in a weird daze.

I didnt know what was going on or where I was. It was pretty scary. Imagine driving a 44-tonne truck and having no idea what you are doing. I just had dark thoughts. I didnt want to be on this earth and thought about crashing my lorry into a car or tree.

Looking back now, I now realise the consequences of doing so wouldnt have just affected me and my family. I could've killed someone else. Its like having a pebble and chucking it into a pond, the ripples would keep going. It took me a while to admit that I had a problem and the best advice I can give anyone who is in a similar position is dont be afraid to talk about it.

Players weigh in before each game to check their weight

Thursday 10 October marks World Mental Health Day, and this season we in partnership with Royal Foundation-backed mental health charity Heads Together have launched our biggest ever mental health campaign. Heads Up will run throughout the 2019-20 season, ending at the Emirates FA Cup Final next May.

As well as promoting open dialogue around a wide range of mental health issues, it will provide not only players and staff but the entire football community with tools to improve their mental fitness.

"A lot of the guys here in Ipswich are fighting a battle between both their hips and ears, says crane driver Monty Freeman, who plays for Game of Stones.

Both my parents have died quite recently, so I have suffered from mental illness and getting fitter physically has really improved my mental health.

I think the campaign will teach men that talking about their feelings isnt a taboo subject. It was also important to hear Danny Rose speak about his battle with depression because that shows guys like me that the disease doesnt discriminate.

On the weight loss side, footballers dont tend to be obese, but retired ones sometimes develop weight issues. I loved watching Harrys Full English on television recently. The show was about a bunch of ex-players who had to lose some weight to play a game against Germany. Neil Ruddock was amazing. He has suffered mentally and physically and watching him shed some pounds was so inspiring.

Man v Fat now has around 7000 players in over 100 leagues across England. One of the most popular leagues takes place on the Astroturf pitch right outside Ipswich Towns Portman Road where, ahead of World Obesity Day on October 11, trials for Man v Fats eighth season are underway.

We're growing really fast, says Man v Fats head of marketing Matt Hudson. To be eligible you need a minimum body mass index (BMI) of 27.5 per cent for men of Asian descent and 30 for everyone else.

We use football as a vehicle to help players stick to their weight-loss programme. It's a very inclusive environment and I think thats why The FA support us. So if you love football and are considering losing weight on or around World Obesity Day why not give Man v Fat a go? Youll see proven results and wonder why you didnt join earlier.

Man v Fats results are indeed nothing short of astonishing. 95 per cent of players lose weight across each 14-week season with two out of three hitting their five per cent body-weight-reduction target.

Players are provided with coaching on the field and nutritional resources off it. As importantly, they receive peer support.

I joined Man v Fat with my brother six months ago and have already lost over a stone, says Freeman. I can now up my exercise regime because I'm visibly more mobile.

I've always carried a fair bit of timber since I was a teenager, but for the past 18 months I've been more aware of it. Driving a crane involves a lot of sitting around, so football's what keeps me active.

Last season we won the football-only league and finished fifth in the combined pitch-and-weight-loss league. We have pretty much the same squad this season, but we're going to change the team name to Olympique Mayonnaise.

The defending champions in Ipswich are KFC Wimbledon, who won eight of their 14 games to narrowly pip Real Madrass and Cholesterol Palace to the title last campaign. All matches have a familiar football feel, but the pre-match routine involves a special weigh-in instead of the traditional team-talk.

Mark Storey outside Ipswich Town's Portman Road, where the Man v Fat games are staged

Players weigh in and if they lose weight on any given week they get half a goal, says 54-year-old assistant coach Mark Storey, who has gone from 17 to 14 stone in two years and recently completed his first triathlon.

If they lose weight three weeks in a row then they get a hat-trick and we award that team a bonus goal.

And once players lose five or ten percent of their entire body weight they get three extra goals, which is massive. What it means is a team of weight losers will always beat a team of good footballers. I have seen teams lose 5-0 on the field and still win games and thats the beauty of the concept.

As the name suggests, Man v Fat has always focused on men because 67 per cent in England are either obese or overweight.

But according to the National Health Service, 62 per cent of women also suffer from weight problems. As a result, the initiative is open to catering for both sexes in the future.

We've all seen the growth of womens football, so are obviously considering Women v Fat and any other variants of the initiative that make us as inclusive as possible, says Hudson. Football is the most popular sport in the world and we want to offer it to as many people as possible to help improve their health.

Find out more about our Heads Up campaign in partnership with Heads Together.

Find out more information about Man v Fat, and find your nearest league.

Follow this link:
Man v Fat helping mental health and obesity through football - The FA

Weight gain can be extremely frustrating, especially when you dont know whats causing it.

While diet typically plays the largest role in weight gain, other factors such as stress and lack of sleep may contribute as well.

Here are 9 causes of unintentional weight gain.

Many healthy foods, such as oats, frozen fruit, and yogurt, are minimally processed.

However, highly processed foods, including sugary cereals, fast food, and microwave dinners, pack a slew of harmful ingredients, as well as added sugars, preservatives, and unhealthy fats.

Whats more, numerous studies link highly processed food to weight gain, in addition to rising obesity rates in the United States and around the world (1).

For example, a 2019 study in 19,363 Canadian adults found that those who ate the most ultra-processed foods were 32% more likely to be obese than those who ate the least (2).

Highly processed foods are typically packed with calories yet devoid of essential nutrients, such as protein and fiber, which keep you feeling full.

In fact, in a 2-week study in 20 people, participants ate about 500 more calories per day on an ultra-processed diet than on an unprocessed diet (3).

Thus, you should consider cutting out processed meals and snacks, focusing instead on whole foods.

Regularly downing sugary foods and beverages, such as candy, cakes, soda, sports drinks, ice cream, iced tea, and sweetened coffee drinks, can easily enlarge your waistline.

Many studies link sugar intake not only to weight gain but also an increased risk of chronic health conditions, including type 2 diabetes and heart disease (4).

In particular, sugary beverages are the largest source of added sugar in the United States and strongly associated with weight gain.

For instance, a review of 30 studies in 242,352 children and adults tied sweetened beverage intake to weight gain and obesity (5).

One study in 11,218 women revealed that drinking 1 sugary soda per day led to 2.2 pounds (1 kg) of weight gain over 2 years meaning that cutting out sweets might have the opposite effect (6).

You can try gradually reducing your sugar intake to ease the process.

Inactivity is a common contributor to weight gain and chronic diseases (7, 8, 9).

Working a desk job, watching TV, driving, and using a computer or phone are all sedentary activities.

A study in 464 people with obesity and excess weight found that their average daily sitting time was 6.2 hours on working days and 6 hours on non-working days. Work-related tasks were the largest contributor, followed by watching TV (10).

Making a few simple lifestyle changes, such as exercising and sitting less, can make a big difference.

For example, a 3-month study in 317 workers found that replacing just 1 hour of sitting with 1 hour of standing during the workday reduced total fat mass and waist circumference while increasing lean muscle mass (11).

Research has also shown that engaging in excessive screen time contributes significantly to unintentional weight gain (12, 13, 14).

Even small adjustments, such as taking a walk after dinner instead of watching TV, working out or walking during your lunch break, investing in a standing or treadmill desk, or riding your bike to work, can counter weight gain.

Yo-yo dieting refers to cycles of intentional weight loss followed by unintentional weight regain.

Notably, this pattern is linked to an increased risk of weight gain over time (15, 16).

In a study in 2,785 people, those who had dieted within the previous year had greater body weights and waist circumferences than those of non-dieters (17).

Other studies reveal that restrictive eating and dieting may lead to future weight gain due to your bodys physiological responses to such behaviors, such as changes in hunger and fullness hormones (18, 19, 20).

Plus, most people who lose weight through restrictive dieting gain back most or all of it within 5 years (15).

To keep weight off long term, you should focus on sustainable lifestyle changes. These include exercise, cutting out processed and sugary foods, and eating nutrient-dense, whole foods rich in fiber and protein.

Although many lifestyle factors contribute to unintentional weight gain, certain medical conditions may also play a role. These include:

Other conditions, such as diabetes and Cushings syndrome, are likewise associated with weight gain, so its important to get the right diagnosis from your medical practitioner.

Whats more, certain medications, including antidepressant and antipsychotic drugs, can lead to weight gain. Speak to a health professional if you believe youre gaining weight due to your medicine.

Sleep is essential for overall health and well-being. Insufficient sleep may trigger weight gain, among other negative effects (27).

A study in 92 women demonstrated that those who slept fewer than 6 hours daily had the highest body mass index (BMI) and the highest levels of visfatin (a protein secreted by fat cells), compared with women who slept 6 hours or more per day (28).

In a 2-week study in 10 adults with excess weight following a low-calorie diet, those who slept 5.5 hours per night lost 55% less body fat and 60% more muscle mass than those who slept 8.5 hours per night (29).

As such, increasing your sleep time may aid weight loss.

Some evidence associates 7 or more hours of sleep per night with a 33% greater likelihood of weight loss, compared with sleeping fewer than 7 hours (30).

If you have poor sleep quality, you can try limiting screen time before bed, reducing your caffeine intake, and going to sleep at a consistent time.

If you regularly eat processed foods, switching to a diet thats higher in whole foods is an easy and effective way to promote weight loss and improve many other aspects of your health.

In fact, the most important factor in weight loss is choosing whole, minimally processed foods.

One study divided 609 adults with excess weight into groups that followed either a low-fat or low-carb diet for 12 months (31).

Both groups were instructed to maximize their vegetable intake, restrict their intake of added sugars, trans fats, and refined carbohydrates, eat mostly whole, minimally processed, nutrient-dense foods, and prepare most meals at home.

The study found that people in both diet groups lost similar amounts of weight 12 pounds (5.4 kg) for the low-fat group and 13 pounds (5.9 kg) for the low-carb group. This demonstrated that diet quality, not macronutrient content, was the most important factor in their weight loss (31).

Incorporating whole foods into your diet doesnt have to be difficult. Start by slowly adding more nutrient-dense whole foods, such as vegetables, fruits, beans, eggs, nuts, and seeds, into your meals and snacks.

Chronic stress is a common problem that can affect your weight (32).

High levels of the stress hormone cortisol have been shown to increase hunger and your desire for highly palatable, calorie-dense foods, which can cause weight gain (33).

Whats more, studies indicate that people with obesity have higher cortisol levels than those without this condition (34).

Interestingly, stress management may promote weight loss.

In an 8-week study in 45 adults with obesity, those who engaged in relaxation techniques like deep breathing lost significantly more weight than those who only received standard dietary advice (35).

To reduce stress, try incorporating evidence-based relaxation practices into your routine. These include yoga, spending time in nature, and meditation (36, 37, 38).

Overeating remains a prominent cause of weight gain.

If you take in more calories than you burn per day, youll likely gain weight (39).

Mindless eating, frequent snacking, and making calorie-rich, nutrient-poor dietary choices all promote excessive calorie intake.

It can be difficult to determine your calorie needs on your own, so consult a registered dietitian if you struggle with overeating.

Some simple ways to avoid overeating include paying attention to hunger and fullness cues by eating mindfully, following a high-fiber, high-protein diet rich in plant foods, drinking water instead of calorie-rich beverages, and increasing your activity level.

Many factors can contribute to unintentional weight gain.

Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain.

Yet, a few simple steps such as mindful eating, exercise, and focusing on whole foods can help you reach your weight loss goals and improve your overall health.

Originally posted here:
9 Causes of Unintentional Weight Gain - Healthline

GEMMA Collins continued to showcase her stunning two stone weight by taking a slimline selfie in a pair of tight white jeans.

The reality diva, 38, is feeling fantastic and healthy after shedding the pounds this year, and her new look is going down a treat with her Instagram followers.

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Teaming the trousers with a warm grey jumper, Gemma wrote: "FABULOUS DAHHHLING looking for some gorge looks head over to my collection ."

The comments came thick and fast, with one follower writing: "I love this look Gem !!

Another posted: "You look absolutely amazing Gemma."

A third shared: "You look amazing."

5

Meanwhile, on her BBC podcast this week Gemma claimed a full moon makes her boobs heavier and she has supernatural powers like Stranger Things heroine Eleven.

She was typically frank as she delved into her childhood and told how she was able to see paranormal phenomena.

She said: "When I was younger like I didnt really understand that I could feel things that maybe other people didnt or see things that other people didnt.

"Its only when I watched Stranger Things now I feel like Millie Bobby Brown and I get it."

And the GC claimed her breasts are affected by Luna activity, that causes them to swell to the point she struggles to move.

"I dont know about you but my breasts get so heavy on a full moon," she said. "Literally I can barely move.

5

"They fill with water. When I looked into this, the moons made up of water and that can affect water within."

And sticking with the other-worldly topic, she sent out a plea to aliens to visit her on earth.

She went on: "Aliens, if you can hear me, please, Ive got lots of land here where we live.

5

"Theres lots of green fields. Land your UFOs where I live, I wanna talk to you, I wanna hug you, I wanna meet you. Im not scared of aliens."

On last week's show Gemma claimed that she was so poor growing up, her parents couldnt afford a toaster.

She said that she had no idea what the kitchen appliance was, because she and her brother had to toast bred on forks over the fire.

5

Speaking on her BBC Sounds podcast, she claimed that toasters were a total mystery to her because she never saw one as a child.

"My parents were very strapped for cash when we were growing up, she says.

"We did not have a toaster growing up.

"Me and my brother Russell used to get our forks in the bread, put it on the gas fire and that's how we made toast.

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"I never knew what a toaster was, it was only as I got older, we got a toaster. I had a happy childhood, I didn't know about money then."

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Gemma Collins poses in skinny jeans to show off her two stone weight loss - The Sun

I used to be convinced I would find happiness once my body was perfect. For too long, I believed my body was flawed. I thought if only I could fix it, everything else would fall into place. I spent years trying to control my weight, hoping this sense of control would bring me peace of mind. I thought fixing my body could protect me from pain. I truly believed inner healing would occur once my body was the right size. I believed my anxiety would be cured if only Ifelt more confident in my body. I thought obtaininga smaller body would help me tosolve all of my deep-rooted problems. I thought I would be more loved if I was closer to being perfect. And somehow I naively believed if I looked OK on the outside, the inside would magically fall into place.

So there I was, caught in a battle against myself and against the world. I couldnt save my mom from dying of cancer, so I controlled my weight. I couldnt handle the grief I felt ever since she was diagnosed with cancer, so I put all of my energy and thought into carefully counting calories and miles on the treadmill. I carefullymeasured myCheerios and applesauce, somehow believing this was giving me a sense of control.My eating disorder was both my best friend and my most feared enemy. It gave me something to distract myself with, and it saved me from drowning in the pain I could have been feeling as I watched my precious mom slip away. But it also hurt me. My body was falling apart, and yet, somehow I persisted with my goal of controlling it.

Related: What I Wish People Knew About My Weight Gain

My eating disorder stayed with me as I started school at a small liberal arts college in the middle of nowhere. I couldnt force my introverted self into loving college, so I continued to work on obtaining a body I could love, a body I thought others would value. In time I did reach my goals, and I exceeded these goals by a long shot. I lost the weight I had wanted to shed for so long. I was small, very small. Looking back now, I was ridiculously too small. But when I looked in the mirror then, I didnt feel like I had accomplished anything. I didnt feel any better about myself, and I definitely didnt feel any better about my life. I didnt love myself or my body anymore. I didnt feel any more confident. I wasnt more loved, and I didnt have more friends.

Underneath the weight loss, I could still feel the heaviness of the grief I had pushed aside and hidden away for several years. It was an emotional weight I couldnt lose. I felt the same self-esteem issues that had weighed me down for years. No matter how much weight I lost or how few calories I consumed, my life didnt get any better. I was cold all of the time. I was moody. I was exhausted from running. I was struggling withinsomnia, and I was simply burnt out. The truth is, I felt the same insecurities I had experienced prior to the weight loss.

Related: What This Pre-Treatment Photo Says About My Anorexia

It has taken me years to learn that my body was never the problem and my body will never be the solution. It has taken me years to understand that existing doesnt become miraculously easier if I weigh less. Ive learned that controlling my body wont give me any more control over my life. Now I have finally started to realize and accept it doesnt actually matter how big or small I am. It doesnt actually matter what size clothes I buy or how I look in the mirror. What matters above all is I accept this body. What matters is I accept the softness and the stretch marks, no matter how out of place they may feel. What matters is I work on accepting that while this may not be the body I wished for, its the body I have been given. Truth be told, the real work I have to do is inside work. Its mental work, not work to be done on my body. It has nothing to do with calories or scales. It has nothing to do with the size of my waist or the lines on my legs. The real work is accepting who I am as a person and understanding my body is just a body. Nothing more, nothing less.

Related: What Eating a Slice of Toast Is Like in Anorexia Recovery

This isnt something that comes easily to me. Im working on it, but Im not there yet. If Im being honest, sometimes when I get dressed I still panic, thinking my clothes make me look wide or bulky. I still occasionally have breakdowns and come close to crying in dressing rooms when I see my reflection in those daunting full body mirrors, with the bright lights and the reflections from every different angle. When I step out of the shower, my appearance in the mirror still startles me. I wonder is that really what I look like? Sometimes I cant help but want to hide this new softer body from the world.

Occasionally I still have waves of anorexia nostalgia. I see pictures of how I used to look and immediately wish I still looked like that now. I still miss my smaller body and wonder if I would feel safer if I were just a few pounds lighter. Sometimes I even consider starting to diet again. But deep down, I know I cant. Because a diet to me is just the beginning of a disordered pathway. A diet to me is detrimental. Its dangerous. I will say I just want to lose a few pounds, but as the pounds slip off, I know I will slide back into my old mindset. And in this old mindset, no amount of weight will be enough for me. So I cant go back. I know Ive moved too far forward to let myself fall back into this. I even worry people will think I have given up. I worry if I gain weight, or if I stay this weight, others will think I have lost control, or I no longer care about myself or my appearance. But Im learning that gaining weight does not mean I am losing control. It does not mean I am neglecting my appearance or my health. It actually means quite the opposite. By gaining weight, or by letting my weight do whatever it wants to do, I am actually taking care of myself for the first time in years. Im finally putting myself first. Im advocating for my mental and physical health. Im finally respecting my body and caring for it in the most nurturing way I can.

The process of learning to accept this body, exactly as it is, has given me more freedom. Its given me more space to live. Now I know its OK to eat chocolate when I am craving chocolate, rather than restricting so much that I accidentally binge on something late at night. Its OK to have a glass of wine while watching The Bachelor and to not feel any guilt about it. Its OK to split an appetizer with my friends without freaking out about gaining weight. Its OK to eat a hearty brunch out and then still eat two more regular meals the same day. Its OK to exercise in a way that feels good to my body, and its also OK to take several days off from exercising if Im just not in the mood. Its OK to just listen to my body, for once in my life. Its actually more than OK.

If you are struggling with your body image, know as hard as it is to hear, the truth is being smaller or losing weight wont actually make you any happier. Losing weight wont change how you feel about yourself deep down. It wont change how others feel about you, especially the people who care about you and love you. Your body is the least interesting part of you. You dont have to think your body is beautiful or perfect. You dont have to be completely in love with your body for you to be OK. You just need to know your body is worthy of being appreciated and accepted at any shape or size. Your body is just a body. Your body is remarkable, but your heart, your thoughts and your beautiful mind are the most important. And the battle to lose weight is certainly not worth the toll it will take on your mental health.

Controlling your food and your body wont give you control over your life. It wont reduce your anxiety or heal your pain. It wont protect you from hurt, and it wont make you a better person. It wont fix your life. But being in touch with your heart and mind? Honoring your thoughts and your emotions? This is where the real magic will happen.

The Day I Finally Looked in the Mirror and Saw a Future

The Unromantic Reality of Living With Anorexia

How Chronic Anorexia Changed the Way I Measure Success

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How Accepting My Body Exactly as It Is Has Given Me Freedom - Yahoo Lifestyle

Wellness Wins is an original Yahoo series that shares the inspiring stories of people who have shed pounds healthfully.

Marissa Schillaci-Kayton is 53 tall, and currently weighs 130 pounds. In 2018, after realizing her weight was having a negative impact on her life, she drew inspiration from weight loss transformations on Reddit. This is her weight loss story, as told to Yahoo Lifestyle.

The Turning Point

I have always struggled with my weight. I had some periods in my life when I was lighter and more active and fit, and others where I didn't make the effort needed to take care of myself. Somewhere in my late 20s, I really lost my way and completely failed at taking care of my health. I went from a highly active job that I biked to every day to an office job that required me to drive. I had a lot of stress between work and graduate school. I stopped being active and stopped taking care of myself.

I was incredibly unhappy with my body and the negative impact it was having on my life. I stopped engaging in activities that I once loved because they felt too tiring, my insomnia was out of control and I always felt like I was waiting for things to get a little worse.

I spent a significant amount of time doing research and thinking about the best approach for me. I turned to the internet for both information and inspiration, and really found the latter on theprogress pics sub on Reddit. I saw people succeeding at what had felt so insurmountable to me, some of whom started with higher mountains to climb. I remember looking at their timelines as well. While the complete transformations often took a year or more, a lot of people made great strides in a matter of months, and that's what helped motivate me early on.

The Changes

I decided to start off simple: calorie counting and walking. I started off at 1,500 net calories (allowing myself to eat back calories burned during exercise). Then 1,500 total (no eating back exercise calories), then a 1,200-1,400 total caloric range. It took a couple of months to progress down to the lower range, but I found that it was effective at giving me enough leeway to eat just a bit more on my more active days.

I wasn't particularly active when I started, so I made a deal with myself to walk 30 minutes a day, three days a week. Eventually, my walks became longer and more frequent. I started making myself lace up my sneakers whenever I went to the fridge out of boredom. As I built up my endurance and lost weight, I added on other activities including hiking, Zumba andc25k(a 9-week 5K running program). Eventually, I joined a gym and had a good friend teach me how to lift weights.

At first, I had to take inventory of the internal changes, because the external stuff takes a bit of time. Because I was more active, I started to sleep better. I had more energy, my mood was better, I wasn't struggling with issues like migraines as much. Feeling better really did drive me early on and really encouraged me to keep increasing my physical activity.

I didn't really talk openly about my weight loss at first because I was so afraid I would just fail again. I had a single friend that I talked to about it because he was also on his own journey, so I felt like we were good support for one another. Eventually, though, people started to notice and I found myself with no choice but to talk about it. What I found was an outpouring of support from friends, family and co-workers. Some people in my life made the decision to start their own weight loss journeys. It stopped just being me on a journey, but rather a collective us of important people in my life, all working on our health.

I sustained an ankle injury at one point that required surgical intervention. Even though it was hard to sit through the healing process, I think that the experience had a profound impact on me. I spent time thinking about how much of my life I had spent in front of the television, and how there are some people who do not leave their house at all because of their health. I decided I didn't want those things for my life and did everything in my power to ensure that I spent as much time as possible being active out in the world.

The After

I think there is a part of me that will always be sad about spending so many great years of my life struggling with my weight, but I have made it my mission to keep moving forward and to keep pushing myself. I am so happy to reconnect with an active lifestyle and to spend so much time in nature and to finally have had my "aha" moment.

I have also become a much more extroverted person since losing weight. I think thatconfidenceis the big underlying force, and it carries over into all aspects of my life, including my career and relationships. In some ways, I can see that the shift in my personality and interests has been hard on some important people in my life, and I need to make room for that and work around some of those issues still.

The Maintenance

I am a self-professedrunningaddict. I love what it does for my body, mind and spirit. I run three to four days a week. Most of my runs are between 4 and 8 miles, but every Sunday I hunker down for an endurance run and push myself to my limits, and then run some more. My current goal is to do a 33K run (20.5 miles) on my 33rd birthday, and I am close to two-thirds of the way to that goal.

I also lift weights and do resistance training because they make me a better runner. I hit the gym 2-3 days a week for a full body lifting session and cross training.

I make sure to take at least one rest day a week where I take it easy. I still try to stay lightly active and do things like stretch, walk the dogs, foam roll or go on a light bike ride. Because of the high demands of my training, I sometimes have to listen to my body and take unplanned rest days.

I have to eat a lot more with how active I am, and I am still getting used to that. I currently shoot for 1,700-1,900 calories a day most days, but I am still trying to figure out a good maintenance range with my level of activity. It is hard to mentally switch from "I have to eat less calories to lose weight" to "I have to eat more calories to sustain my desired activity level." I will learn, though.

I have always loved good quality food, so I eat a lot of vegetables, fruit and lean protein. I have been experimenting with vegetarianism, but I am not sure if I will be a full-blown vegetarian or just someone who eats a lot of vegetarian food. Still, my little experiment has me thinking outside of the box with my cooking, and I am thoroughly enjoying it for now.

I think there are a lot of reasons to stay healthy. First and foremost, because those closest to me my husband, my family and my friends all deserve the best version of me. They deserve to spend time with my happiest, healthiest and most confident self. They deserve to live in a world where my health and well-being is not something they have to worry about.

I also know now that I deserve to live my best life. I shouldn't be sitting around waiting for a poor diet and inactivity to catch up to me in the form ofdiabetesor other chronic illnesses. I deserve to have a life with balance where I give myself time and space for me. My workouts and diet are so important to my happiness and well-being.

The Struggles

There are some people in my life that I am not as close to anymore, which is tough. A lot of it probably has to do with me changing as a person. I have different interests, am more extroverted and my personality is quite different. Having relationships change for these reasons is easy for me to understand, and I think that either I will find common ground again with those people or I won't.

At the same time, some of these relationships seem to be changing simply because my weight is different, which is a lot harder to wrap my head around. I don't know if there is much that I can do about it if someone changes their behavior towards me because my body has changed.

Advice

Small sustainable changes add up fast. I am extremely active now, but that wasn't always the case. I had to start small, and being honest with myself about what and was not sustainable for me is what was key. Figure out what works for you. Before starting something, ask yourself if you can maintain it for six months, a year, five years, the rest of your life? Weight loss in and of itself won't be something you do your entire life, but maintaining it will.

Discipline is key. Motivation is fleeting, but discipline is forever. It outlasts your bad days and your good. Discipline has taught me that it is the days that I feel like working out the least that I need to the most.

Be kind to yourself. Understand that everyone slips up. It is human nature. The single most important thing for you to do when this happens is to accept it, move on and start right back on your journey. Remember, this is a lifelong thing. There will be holidays and accidental pizza and days that you just can't get to the gym. As long as you find the discipline to get back on track and keep yourself pointed in the right direction, you will be fine.

Need more inspiration? Read about our other wellness winners!

Wellness Wins is authored by Andie Mitchell, who underwent a transformative, 135-pound weight loss of her own.

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I really lost my way: How one woman lost 100 pounds and got into the best shape of her life - Yahoo Lifestyle

At first, Dodgers manager Dave Roberts looked like a genius. He called on Clayton Kershaw to pitch with a two-run lead, two on, two out in the seventh. A foul, called strike, and swinging strike later Kershaw skipped off the mound and punched his glove in elation.

Getty

Then it fell apart. Kershaw came back for the eighth inning and threw three more pitches. A ball, a homer, and a homer.Two quick runs that brought the Nats even with the Dodgers, allowing them to force extra innings, hit a grand slam, and end the Dodgers 106-victory season.

Some players are able to forget their mistakes quickly, to take the weight off of their own backs because whats done is done. Kershaw is not one of those players. This is him after coming out of the game last night.

Getty

Getty even posted a black and white version as if the original wasnt depressing enough.

Getty

Kershaw was upset because more than any other team sport, baseball is a battle of individuals. Every play starts with a battle between pitcher and batter, which means every play is an opportunity for one person to be the GOAT or the, well, goat.

Clayton Kershaw is normally the formerhes the best pitcher of this century, full stopbut his legacy is tarnished by playoff collapsesnone worse than last nights. All of them were weighing on his shoulders as he hung his head, alone, in the dugout.

As a pitcher, Kershaw has suffered plenty of disappointment before, but at that point he looked like a kid learning what it feels like to lose for the first time. When youre young, things arent in perspective and losing a game seems like the worst thing thats ever happened to you (possibly because it actually is the worst thing thats ever happened to you).

As you grow older, you collect more experiences, develop more mature emotions, and come to experience losing in a more subdued way.

Its possible that Kershaw never learned that coping mechanism and that, if he did, hed be a less intense, less effective pitcher. Its also possible that last night he just folded under the weight of expectationsthe fans, his teammates, and his own.

Theres no doubt that Kershaw pitched as well as he could, that the late career decline hes been on and less than stellar matchups against the last two batters he faced conspired to create his failure.

Thats why watching him is so sad to us. Hes been such a great pitcher that he, even Giants fans have to admit, deserve to win a World Series. That he will go another season without one sucks. It feels unfair in the same way that losing that first soccer game as a six-year-old, despite playing your best, feels unfair.

As fans, we want to see the greatest players win the championships they deserve. As parents, we want to see our kids end games with smiles. Seeing Kershaw sitting alone on the bench last night, wallowing in self-pity, felt like the confluence of those two emotions.

Hes always been this way: Exiting game four of the 2014 NLDS after giving up a three-run homer. Getty.

Heres hoping that before he retires he gets the chance to hoist that World Series trophy. Hes played more than well enough to deserve one, and, unlike a kid after a tough loss, theres nothing anyone can do to comfort him.

The post Sad Clayton Kershaw Is Every Kid Who Takes Losing Hard appeared first on Fatherly.

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These Photos of Sad Clayton Kershaw Are Every Kid Who Takes Losing Hard - Yahoo Lifestyle

Introducing EveryBody, a series by Yahoo Canada highlighting the people and organizations working to end weight stigma, promote size inclusivity and prove that everybody and every body has value.

Words by Martina Cziraky

FAT [fat] adjective: a word once used to describe a person or a thing that was bigger than the norm. See also: heavy, plump, fluffy, chubby, chunky, cute.

FAT [fat] adjective: a word now used derogatorily to describe anyone over a size 2. See also: disgusting, gross, obese, smelly, sloppy, unhealthy, no reason to exist.

Martina Cziraky, before and after losing over 90 pounds.

You know how some people have a visceral reaction to the word moist? Thats me with the word fat. Fat is my moist. I cringe every time I hear it because its usually being thrown at someone to hurt them. Its usually preceded by, Wow, so and so got so FAT or Why is he he dating her? Shes so FAT, and my personal favourite, OMG, Im so FAT.

Nine out of 10 times the person is not fat - or maybe they are and maybe people just need to keep their comments to themselves.

I was one of those OMG, Im so fat people. I loved describing myself that way. As a matter of fact, one of the events leading up to me making a change was when I referred to myself as a fat bastard in front of my father and he went ballistic. I thought I had overstepped with using the word bastard but it was actually fat that set him off.

Where did this come from? Did her friends say something to her? Did someone make a comment? My father asked my mother.

No, they wouldnt say anything like that to her, she replied calmly. I dont know where it came from.

But she knew. She knew this came from years of fitting room meltdowns, from years of feeling less than my thin friends and family members. Years of feeling like I didnt fit in literally. She knew that there was some truth behind every self-deprecating joke I made, a little jealousy whenever I heard that someone was having success on their own weight loss journey. She just knew. Of course, she did, shes my mom. But how could she tell my father that the apple of his eye felt less than a-peel-ing?

I knew that losing weight had to be a decision that I made on my own. There was no amount of coaxing, bribing, shaming or even dressing-room crying that would get me to do anything I didnt want to do. For a very long time, I didnt want to do anything except wake up having lost at least 50 pounds overnight. At the time this seemed totally reasonable. I knew it was going to be a ton of work but I just wasnt ready to work for it. Ive learned a lot about myself on this journey and it turns out, Im full of surprises.

The final straw came in April 2018 after I saw photos from a particularly enlightening brunch with two of my friends. All the time I spent choosing an outfit, doing my hair and makeup, and pulling myself together was for naught. In the photos, I looked like a hot mess. I looked like I was truly struggling. Sweaty, uncomfortable, just gross.

Story continues

Cziraky was motivated to join WW after this photo was taken during brunch with friends. Image supplied.

You look like you cant breathe, I said to myself while shaking my head. Most of this could have been due, in part, to the (many) mimosas I had knocked back but, you know as the saying goes, When in Rome or at brunch...

It stops NOW Martina, I thought, as I sighed and scrolled through the rest of the pictures.

Later that week I signed up for the program formerly known asWeight Watchers (now called WW) and I havent looked back. It might take me awhile to get in the pool, but once Ive made the decision to jump, Im off the deep end, watch as I dive in. And just like that, a star was born.

At first, I only told close friends and family that I had signed up for WW. My co-workers dont even know yet. Part of the reason I didnt tell the world right away was a fear of failure. If I failed, at least no one would know and those who did would still love me anyway.

After my initial sign-up, I went on an Instagram following spree of WW accounts that would help keep me motivated. I was definitely a bit choosy with who I followed. I wanted people who lived in my general region (the Northeastern United States) simply so that we would have access to the same grocery stores. It might seem a little ridiculous, but it helped. I also appreciate and tend to gravitate to people who either post the point value of the food theyre eating and sharing on social media or at the very least, link or tag who or where their inspiration came from. Ill hunt for good food and ideas, but help a sister out. Were in this together!

As an online member, I dont have access to weekly meetings. The WW app features a Connect portion, which serves as an alternative to a meeting. Members can post their recipe ideas, struggles, scale and non-scale victories (NSVs as they call it). I never use this feature. Im a rebel, I know, but I prefer Instagram. Its a younger crowd, for one, and it offers the same kind advice, support, ideas and motivation, if not more. Ive also tried to break into Reddit but its confusing and frankly scary. This old dog doesnt need any new tricks.

Losing weight didnt feel real until I hit the 50-pound milestone and I felt like I was finally able to see the fruits of my labour. That was when I started to release the breath I was holding. Now, Ive lost over 90 pounds, which is insane. Ninety. Sometimes I have to remind myself how big that number is. When Im squeezing past someone or something I repeat to myself, Over 90! I wouldnt have fit 90-ish pounds ago. I still go through periods of disbelief where I feel like Ive daydreamed the whole thing. Ill always hold a little bit of breath. Weight loss is more than just physical, its almost entirely mental; habits have to change and break. You have to believe you can do it and then believe you did t!

I still remember the first time I saw my collarbone. I was in my bathroom, getting ready for work and I went to put my toothbrush back on the counter, something that I do every morning, but this morning was different. I happened to catch my reflection and there was a dip next to my shoulder. What in the world? I whispered as my hand rushed to feel around the area. Hm. My collarbone. Thats new. It might sound like a little thing, but trust me, I get excited every time it makes an appearance. Seeing my body change has been a rush. Some weeks I wont have a loss on the scale, but my clothes feel baggier. My hands look thinner. My feet have gotten smaller. Speaking of my feet, they dont hurt so much so fast if Im doing a lot of walking and I dont get winded as easily either. Im looking good and feeling good!

Image via Martina Cziraky.

I was never bullied because of my weight. When I was younger, there was maybe a comment or two made from some cruel kids, but by and large (no pun intended), my weight was a non-issue when it came to how I was treated. As I got older, I tried to ignore my weight and hoped that everyone else would, too. Almost like seeing a bear in the wild; if you dont move, it will leave you alone. I hid behind my personality and sense of humour and for the most part, it worked.

Im only noticing now that people are more willing to strike up random conversations with me. Im a shy and awkward person by nature so this is slightly excruciating, but every time it happens, I wonder if that person would have talked to me two years and almost 90 pounds ago. What makes me so approachable now? Should I be flattered?

Being shy, its easy to curl up inside my shell and hang out there. I find that although its not my favourite thing in the world, its getting easier to come out of that shell. To be clear, I wasnt a wet mop wallflower over 90 pounds ago, but I didnt (and still dont) initiate conversation. Ive, however, noticed that Ive acquired a whole new type of confidence. I was out recently with some friends and, long story short, gave my number to a guy I found attractive. That was something Id never, ever do before I lost weight. Did it feel good? For a little while, I guess. Would I do it again? I mean, if I had to - but hopefully next time Im getting someones number shoved into my hand instead.

Images via Martina Cziraky.

If there were one thing I thought losing weight would magically change, it would unequivocally be men. Specifically finding one of my own. As much as I complain, I actually am OK with being single, but Id be lying if I said I didnt want someone to pay attention to me and send me flowers. I was tired of being seen as just the (fat) funny friend. I wanted to be seen as a viable option.

I know how ridiculous that sounds, especially because deep down, I knew that I would be the same amazing person no matter if my pants were a size 4 or a 24. I just thought that maybe losing some weight would bring some boys to my yard. Spoiler alert: thats not how it works. I know its whats on the inside that counts, but my insides werent doing me any favours. I cant tell you how many times Ive used a $10 word and watched a guys face change when he realized there was something in-between my ears. Ive been cast into the friend zone so often that Ive thought about running for its presidency, and Im pretty sure Id win by a landslide. Maybe it was never my weight, but its very hard to believe that it could be anything else when youre told how great you are by everyone except who youre waiting or wanting to hear it from.

Image via Martina Cziraky.

Coming into this, I knew I would lose weight. I knew my body would change. My clothes would get too big, my skin would sag I didnt realize how much and from where, but I digress. I knew I would start to feel better physically. What I didnt expect was to gain a new kind of confidence. Its not an I can take over the world kind of confidence, but more of a I finally fit here confidence. Literally and figuratively. If Im with a group, I dont feel like the biggest person in the room anymore. Its a new feeling. But its also such a natural feeling, like this is how Im supposed to feel.

I feel more like myself than I ever have, which was unexpected because how could you go from never not feeling like yourself to feeling so much more like yourself? Wild. I didnt expect to lose my boobs. I didnt expect it to take so long for my face to slim down. I didnt expect to be so surprised on how small my new-size pants look when I hold them up. I feel downright dainty! Its the little things, but also the big things. And the little things that turn into big things.

Am I happier since Ive lost weight? No, not really. Ive always been a happy person. There were things in my life I wanted to be different, but I was just too scared to do anything about until I finally couldnt take it anymore. Im happy that I took the steps and made the change, but losing weight by itself has not made me a happier person. Am I a better person? No, but, was it the best decision Ive made in a very long time (lets be real ... my whole life)? Without a doubt.

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'I finally fit here': What I've learned after losing 90 pounds - Yahoo Style

3 factors that affect your metabolism and can slow down the weight loss  |  Photo Credit: Getty Images

New Delhi: Metabolism is the rate at which the body burns calories to covert and use it as energy. Metabolism is one of the basic, very fundamental processes in the body. A good metabolism can solve most of your health troubles, which a slow, inefficient metabolism can affect your health adversely.

Metabolism is one of the key players when it comes to weight loss. It is extra calories that we consume and do not burn, that get stored in our body as fat. If our body is able to burn those calories quickly, and less of them are leftover in excess, the amount of fat in the body is reduced automatically. If you are looking to lose weight, boosting your metabolism is very important. Various factors can play a role in boosting or slowing down your metabolism. While some of these like age, gender, genetics, etc are not under one's control, there are some factors that we can take care of.

Picture credits: Getty

A lot of fitness enthusiasts work on building more muscle mass by including weight training in their exercise routine. This has an implication related to their metabolism. The muscle mass in your body requires much more energy to function, as compared to fat. Therefore, the more muscle mass you have, the more calories are burnt to produce energy, which can help in burning fat and aiding weight loss.

Picture credits: Getty

Physical activity is very important to boost metabolism. Physical activity as a part of one's everyday routine can be in the form of walks, climbing stairs, avoiding using vehicles when going to the market, etc. If you include physical activity in your routine in these ways, you will not have to include cardio exercises as a workout. However, regular physical exercise, in any which way, can help in keeping your metabolism fast and aid weight loss.

Picture credits: Getty

What you eat has a direct effect on almost all your body functions, including metabolism. The food you eat can actually change your metabolism. Protein-rich foods, fibre-rich foods, foods rich in nutrients like vitamins and minerals like zinc, iron, etc can boost metabolism, and foods which are oily and heavy, or those that contain empty calories can slow it down.Drugs, steroids, etc can also affect your metabolism. Caffeine and nicotine help in boosting your metabolism while antidepressants can lead to weight gain as they slow down your metabolism.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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3 factors that affect your metabolism and can slow down the weight loss - Times Now

Being obese and overweight increases the risk of many chronic diseases.

October 10, 2019 Health, Nutrition, Wellness

By star2.com

Photos By Cotra Enterprises Sdn Bhd

The series of Malaysian National Health and Morbidity Surveys have reported that the prevalence of those who are overweight and who are suffering from obesity among Malaysians has been on the rise.

The latest report in 2015 found that this problem has reached a high level, with approximately 1 in 3 being overweight and 1 in 6 who are obese. Being overweight, or obesity, results from the accumulation of excessive fat in the body. It generally refers to a higher than normal body weight for a given height.

You can check if you have a weight problem using the body mass index (BMI) method, which is calculated using a simple formula, i.e. BMI = weight (in kg) / height x height (in metres).

A normal BMI is between 18.5 and 24.9, while higher BMI generally indicates higher body fat accumulation resulting in being overweight or obesity. A BMI of 25-29.9 indicates a person who is overweight, while values above 30 fall under obesity.

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Dietary habits and a sedentary lifestyle are the main causes for unhealthy weight gain, which in turn leads to being overweight and obesity.

One important concept to be aware of is energy balance, i.e. the energy you gain from the foods and drinks you consume should not exceed the amount of energy your body uses through physical activities.

If your caloric intake is consistently high but you dont use as much energy, the excess will be stored as body fat. Conversely, having consistently lower energy intake versus energy use will lead to weight loss as the body will cannibalise itself in order to meet this deficit.

Certain foods and beverages are high in calorie (energy dense) and low in essential nutrients. These include foods high in fat, for example, fried foods, dishes with santan, high carbohydrate and sugar foods and beverages (e.g. cakes, kuih-muih, soft drinks and bubble milk teas).

These foods should be consumed in moderation and less frequently.

With the end of the year in sight, it may be a good time to think of changing for the better with the coming new year. So set a new resolution to attain a healthier weight. Some things you can do include:

Switching to a healthy diet: The best option is home cooking with fresh ingredients and less processed ingredients. If you eat out, opt for foods that are steamed, braised, grilled or stir-fried; choose deep-fried foods less often. Avoid all-you-can-eat buffets to prevent overeating!

Cutting down sugar intake: Limit your intake of sugar-sweetened foods and drinks. Sugar is an empty calorie ingredient with no nutritional value.

Being more physically active: Accumulate at least an hour of physical activity every day, e.g. brisk walking, jogging, running, cycling or any light exercise. Do heavier exercises or sports that raise your breathing and heart rate at least once a week. Take it slow if your fitness level is poor; slowly increase the intensity over time.

Creating a new family tradition/culture: This greatly influences children later when they reach adulthood. If your family always eats at fast food restaurants, this sends a wrong message to children that it is normal. Set the right tone from young by having homecooked meals as often as possible.

Other good habits to inculcate from young include getting enough sleep daily and managing stress levels.

There are also new studies that suggest the possibility of manipulating the composition of the gut microbiota as a novel method of treating obesity. The gut microbiota is a collection of microorganisms living in our gut that are linked with how our body digests and absorbs nutrients from food.

Scientific evidence on how probiotics may be beneficial in reducing body fat/weight and weight gain shows promise. In general, probiotics are good bacteria that provide us with health benefits that also help improve our digestive system and nutrition absorption.

Therefore include foods rich in good bacteria in your diet, such as fermented food (e.g. kimchi, sauerkraut, tempeh, etc.) or cultured milk drinks which contain probiotic live cultures, such as Lactobacillus acidophilus and Lactobacillus paracasei.

Gradual weight loss is preferable for lowering the risk of unwanted health problems. Dont be too focused on losing a specific amount of weight per week/month, but set a more modest target, e.g. 5-10% weight loss from your current body weight in six months time.

There are also plenty of tools you can use to help you stay on track. Pedometers help track the number of steps you have taken in a day, and there are mobile apps to help you keep track of your caloric intake, physical activity and weight loss.

Most important of all, dont be too upset if things dont go according to schedule. Remember, the most significant weapon in your battle against the bulge is your commitment to gaining a healthy weight, and consistency in sticking to a healthier lifestyle.

Read more here:
Keeping A Healthy Weight Range - Star2.com