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While strict diet plans can help you tone up and slim down, they can be difficult to maintain.

But one mum found the perfect solution to her weight loss woes, and it didn't involve restrictive dieting or constant weighing on the scales.

Instagram sensation Nikki Rees explained to Metro.co.uk: "Four months after the baby had arrived, I visited my sister in London for her birthday. I bought a super tight, figure hugging dress, convincing myself that this was exactly what I needed - that if I could squeeze myself into this dress, I would feel good about myself. I got a spray tan, I painted my nails, I blew out my hair and I armed myself with a pair of super strength tummy control Spanx.

"Unfortunately a night that was meant to be so glamorous and so fun, ended up feeling so uncomfortable. By the time my second Bellini arrived, my overly full breastfeeding boobs were on the verge of exploding out of the top of my low cut dress and my tummy had forced its way over the top of my spanks which had now rolled right down, creating weird looking bulges amplified by a too-tight dress."

Nikki felt so terrible about her body in that moment she refused to take her coat off and sat through the whole dinner with her arms wrapped tightly around her stomach.

I decided I wouldn't spend another second feeling uncomfortable and miserable, that I would never ever wear a pair of Spanx again and that I would never rely on a dress to make me feel good about myself.

She added: "I came home feeling disappointed and not in control of my own body. I decided I wouldn't spend another second feeling uncomfortable and miserable, that I would never ever wear a pair of Spanx again and that I would never rely on a dress to make me feel good about myself."

The next day, Nikki posted her very first "fitness" Instagram picture, and has been posting every day ever since.

One of her most recent posts shows her body transformation aged 34 to 36.

But when many of her followers have asked about her diet and weight loss plan, Nikki's answer is, "there's nothing really to tell".

On one reply she wrote: "I don't follow a plan, I don't count anything (not macros not calories) I don't try to cut out food groups or stop eating carbs after 5pm. I don't do intermittent fasting or flexible dieting or even clean eating."

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Nikki revealed she eats cake "more days than not", still drinks prosecco and loves a takeaway.

The difference between the before and after picture, Nikki says, is not what those foods do to her body, but what they do to her head.

She wrote alongside the post: "Two years ago eating sweets and takeaways and junk all day would send me into a downward spiral of feeling bad about myself. All that yummy food would actually fuel my EXCUSES to quit exercise, to not bother balancing the treats out with nutritious alternatives. Now, these same foods (and my passion for them) fuel my AMBITION to condition my body.

"If a day happens where I binge eat cake and a tub of butter, I leave it at just that - I day that happened. It doesn't de-rail my goals like is used to, I don't see it as a reason to give up but a reason to continue.

"I don't workout out of guilt - I workout to be GUILT FREE."

To get into shape, Nikki has been using Kayla Itsines Bikini Body Guide at home for the last two years.

She wrote: "It's a killer workout program but it's easy to modify, needs minimal space and equipment - so it's perfect for a stay at home mum. I generally workout for 28 mins in my living room with my (now) 2-year-old and it just works for me. I've definitely grown a huge amount in confidence and now I change up the workouts, add weights or resistance bands, push myself to try new variations of common exercises to keep things interesting and keep my body guessing."

Nikki started increasing the amount of food she was eating by having between three and five smaller meals every day, but while she doesn't keep track of calories, she does try to avoid "eating mindlessly" and checks she's had a good balance of food for the day.

She continued: "In turn my weight has steadily increased over the last 18 months back up to my start weight of 63kg but my body composition is entirely different and so is my body shape."

A nutritionist has claimed that cutting this out your diet can help you lose weight.

Here is the original post:
Weight loss: Woman sheds pounds WITHOUT using scales or strict diet - Express.co.uk

Steve Patterson's observations and writing are based on his 20 years of experience working in the primordial ooze of start-ups in Boston and the San Francisco Bay Area.

The IoT in the commercial sector might better be called the Internet of Prototypes, the IoP.

Few of the components for building the ubiquitous IoT that the future holds are available today. The best way to envision the future is by prototyping. Prototypes of mission-critical or high-ROI applications will tease money out of research budgets to build them. All the prototypes will lead to a greater understanding, and when the cost of the problem matches the development investment the prototypes will become products. With cost reduction and standardization, products could become generalized extensible platforms.

MIT built a fitting prototype that could, with further development, scale into a platform. A multidisciplinary team from the MIT Design Lab led by MIT Media Lab researcher Guillermo Bernal won best research paper at the Petra Conference last month for the teams work applying IoT and wearables to industrial safety. The sophisticated and purpose-built prototype at the center of the research makes the paper Safety++. Designing IoT and Wearable Systems for Industrial Safety through a User-Centered Design Approach extremely tangible and predictive about how the IoT will unfold.

The energy industry was the context of the research. Testing was conducted at refineries owned by ENI S.p.A. The team began its research with existing literature, interviews with plant supervisors and workers, and a study of video recordings of the production area. This research served as the framework for designing a prototype to close the gaps between existing protective measures and their adoption to protect workers from four risks:

Exposure: Exposure to chemical and physical agents is significant danger in the energy industry.

Man down: Lone workers are common in the energy industry, where operators have to inspect or maintain wide areas. Workers can encounter health issues such as strokes, incidents, heart attacks, etc. resulting in the loss consciousness, without being able to call for help.

Falls from heights: Falls from heights accounted for four of seven fatalities in a recent year in the European oil refining industry and 8.6 percent of lost workdays. In the closely related and the larger construction industry, 37 percent of the fatalities are related to falls.

Load lifting: Workers often ignore weight limits by overestimation, work culture and even confirmation bias, from over lifting without injury.

The prototype begins with a vest designed to be worn by workers that is embedded with respiration, heart rate, and galvanic skin response (GSR) sensors. GSRs can measure emotional state. The vest includes 16 haptic devices to send sensation messages to the wearer, such as a nearby man down. The haptic devices and sensors tie into a 32-bit ARM processor that connects the vest to the outer layer jacket.

The jacket has environmental monitoring sensors to measure air quality, noise levels, smoke and airborne chemicals. Alerts for dangerous conditions are communicated to the worker with haptic sensations and also sent to a supervisors dashboard.

Load lifting is monitored by work shoes that have embedded force sensors. In the event that the worker lifts an excessive load, the shoes vibrate until the overload is resolved. Nearby workers are notified that a co-worker needs help.

The IoT system includes a carabiner, a safety strap for tethering the worker when operating at heights to something stationary to prevent a fall. The carabiner includes a wireless module and a pressure sensor.

The worker wearing the protective apparel is connected to peers and the supervisors dashboard via a ZigBee mesh network. The bio-sensors communicate individually, and the system analyzes them to measure vital states of the worker such as stress levels. These are selectively reported to both peers via haptic sensation and to the dashboard.

The jacket provides advance warning of potential harm to the wearer, and it monitors the entire work environment via the combined bio- and environmental sensors.

The carabiner pressure sensor reports whether or not it is attached. The altimeter and presumably the location sensor detects if the worker has climbed to a hazardous height. If the worker is strapped in, a signal is sent to a database and an actuator unlocks the workers toolbox. If the worker is not safely strapped in, the worker is notified with haptic sensations.

The designers of the Safety++ system considered that the IoT and wearable safety system communications traffic could cognitively overload the worker, creating a distraction. The haptic communication was surveyed with the workers to find the most accurate pattern to signal a condition. The authors left this as an open issue as an application-specific design factor.

The prototype test results were positive. The system was well received by both management and workers. The workers appreciated the peer-to-peer communications because the system relieved them of conscripting assistance lifting a load and provided protection via the bio- and environmental-sensors. Thinking about the Safety++ project, there is no reason that the sensors could not be added to provide other safety features, such shutting down dangerous machines.

The MIT team had unique design, development and fabrication skills needed to build the prototype. At the same time, there are many industrial conditions where the overhead costs per worker are measured in the thousands and tens of thousands of dollars per day due to the risks and environmental hostility. Configured differently, the Safety++ concept could be applied to new high-risk environments.

Insurance companies, regulators, unions and safety professionals have influenced the near universal adoption of fluorescent vests and safety apparel. This ubiquitous fluorescent apparel can be imagined to merge with the Saftey++ prototype concept, becoming a safety platform in every occupation when a wide-area IoT wireless infrastructure is built and sensors and radios are cost reduced.

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MIT IoT and wearable project foretells the future of industrial safety - Network World

Lobke's 75-Pound Weight-Loss Secrets: Weight Watchers and Fitbit

After her "aha!" moment, Lobke Meulemeester from the UK realized she had to change her habits to live a healthier life. Starting at 233 pounds, she's used Weight Watchers and Fitbit to lose 75 but she still lives a life of balance, sharing that even now she has days where she doesn't go to the gym and gets takeout ("takeaway," in UK terms!) instead. And while she always gets her steps in, she has a little chocolate every day.

POPSUGAR: What made you decide to start your weight-loss journey?

Lobke Meulemeester: I came to a point in my life where doing simple tasks like walking became difficult. Walking short distances gave me a backache; I got short of breath. I was borderline diabetic. I knew things had to change if I wanted to prolong my life. But it wasn't only physical my mental state was also suffering. I had no confidence in myself and didn't care anymore. I didn't care what I looked like or what I wore.

I have always been a little overweight as a kid, even though I was quite active. And this continued through adulthood but escalated after my mother suddenly died back in October 2013. Dieting and losing weight got put back and I wasn't on my mind at all.

PS: Was there one program or method that you used?

LM: I had used Weight Watchers before so I thought I'd give it another go. I followed the program, combined with exercise and daily hour-long walks while being on lunch break at work. I got myself a Fitbit and tracked my daily steps. I enjoyed doing the challenges with people all over the world and it got me walking in all sorts of weather. Before Weight Watchers, I had tried a few different weight-loss programs like SlimFast, calorie-counting, and shakes. I had lost weight but always ended up regaining after going back to normal foods.

PS: What's your favorite way to work out?

LM: I love to go to classes. I find it more fun than just using the cardio machines, although I do plow through it sometimes as I know that's what works for me.

PS: What's your weekly exercise schedule?

LM: It depends. I try and go to the gym three times a week but I never set myself a target or set days; I go when I feel like it. Sometimes I have days where I can't face it and go home and have takeaway instead. It's all about balance!

PS: How do you keep workouts exciting?

LM: I try and switch it up as much as I can. I go to different classes and do a day of HIIT cardio in between.

PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?

LM: It was the confidence I gained while losing weight. Not only did I feel so much better and more alive, but I also started to love how I looked as a result. My skin was glowing, I was smiling more, and I started enjoying clothes shopping again.

PS: How do you track your weight loss?

LM: I use the Weight Watchers app but I also have a sheet I made in my kitchen at the moment where I track the days until I go on holiday which I cross off every day so I can keep motivated and on track until then. It's good to have goals to work toward.

PS: What's a typical day of meals and snacks?

LM: I start my day with a good, filling protein breakfast that will keep me going until 11-ish. Lunch would also be a sandwich with a good amount of protein like chicken. I make sure I have plenty of fruit with me to snack on during the day, and I also make sure I have a little treat in the afternoon with a cup of coffee to keep me going. Being Belgian, that's mostly chocolate!

PS: Do you count calories? What's the range of calories you eat per day?

LM: No. I have tried using the MyFitnessPal app before and it's just not for me. I want something that's easy and doesn't require me to weigh everything I eat.

PS: What are the healthy staples that are always in your fridge?

LM: You will always find yogurts, pineapple, almond milk, eggs, precooked chicken, and gherkins [pickles] in my fridge.

PS: How do you strategize for meals out?

LM: I always have one day where I have a treat meal and dessert. I always choose what I want as I think it's important to listen to your cravings. I have learned from experience it doesn't end well if you ignore them. So one day, I will have something I've fancied all week and a nice dessert to follow, that way I feel refreshed for the week ahead.

PS: How did the Fitbit help you on your journey?

LM: I got myself a Fitbit when I first started my fitness journey. It helped me get more steps in on a regular basis as I have an office job and it's actually astonishing to see how little steps you do in a day. So I started taking two 10-minute breaks and walk around the car park, as well as walking on my one-hour lunch every single day. On top of that, I would go to the gym three times a week. I did challenges with people all over the world and it can get quite competitive. Sometimes I ended up walking in the rain just so I could win the workweek hustle!

PS: What advice do you have for anyone starting out on a weight-loss journey?

LM: Don't expect it to happen overnight. This will be a long process but one that will be totally worth it. It will become easier once you are a few weeks in. Don't get upset when you are having an off day; we all get those. I've skipped the gym many times for takeaway and treats instead. It's life. Take one day at a time. Every day is a fresh start. Just never stop, never give up. You will get there, one day at a time.

Image Source: Lobke Meulemeester

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Lobke's 75-Pound Weight-Loss Secrets: Weight Watchers and Fitbit - POPSUGAR

Not everyone goes vegan to lose weight, but it can be hard to find information on how to maintain your weight or gain when you go vegan.Heres how to go vegan without losing weight.

Its definitely possible to maintain or even gain weight on a vegan diet. Just look at football player David Carter, who reached his goal weight of 300 pounds eating only plants. Its all about eating the right food and enough of it.

NFL players arent the only ones looking to maintain or gain on a vegan diet. Below, I share my own story of maintaining weight while going vegan and tips on gaining from a vegan weightlifter.

Fora lot of new vegans,the focus tends to be on cutting foods out, so it makes sense that youd lose weight. If you just stop eating the cheese, butter, meat and eggswithout replacing the fat, protein and calories,youre probably going to lose some weight. But you dont have to.

WhenI went vegan 11 years ago, I was riding my bike 10 miles a day and was already at a healthy weight. I wasnt looking to lose weight when I cut out animal products for good,so when I started dropping pounds, I had to figure out how to maintain my weightwhile eating vegan.

The trick for mewas finding ways to make up those lost calories. These are some of the calorically-dense foodsI add to my meals to helpmake them filling andmaintain my weight:

Basically, the foods above are the ones I use to make sure Im getting enough calories each day, even when Im very busy. They may seem like no-brainers if youve been vegan for a long time, but many new vegans dont yet know how to round out a meal or snack without animal products. Thesefoods are a great starting point.

To get some tips on how to gain weight on a vegan diet, I talked to myfriend,Chris Moultrie, who is an avid weight trainer. He has been vegan fora decade.As his exercise regimen has shifted more and more toward gaining strength and muscle, hes had to also shift his eating patterns to accommodate.

Chris explained that, to build muscle, you need to be in what lifters term a calorie surplus. This means that youre taking in more than youre using, so that your body can efficiently build muscle, your calories arent competing for current/future energy and muscle building, you have enough for all of them.

To build that calorie surplus, Chris had to move away from the idea of simply replacing the meat and dairy he used to eat with enough veggies to feel full.That wasnt providing him with enough calories. To gain on a vegan diet, you have to change how you think about eating. He says there are really two ways to gain on a vegan diet:

A typical meal for Chris looks like this:

He also explains that the order youre eating matters, if you want to have healthy vegan gains. You can eat the protein and carb together, just make sure you eat your fruit and veg first, itll make you feel a bit fuller and ensures you dont fill up on other things and accidentally not eat them.

Whether youre trying to gain or maintain your weight on a vegan diet, its all about getting enough calories each day. As Chris pointed out, No one really mentions that when you switch to a vegan diet, youre now lush with fiber. Fiber makes you feel full, full means youll eat less, now youre losing weight.

If youre losing weight or not gaining as quickly as youd like, he suggests using a calorie-tracking tool to log what youre eating for a few days. Chances are, youll discover that youre not eating as much as you think.This is where those calorie-rich sauces and toppings can help. Bring on the sauces, cashews and avocado!

There are tons of resources out there for losing weight on a vegan diet, and that can make it hard to find good information on gaining or maintaining. Here are some places to start:

Armed with the right foods, its easy togo vegan without losing weight or even gain on a vegan diet. Like any other life change, it just takes some planning and education.

All images via Thinkstock.

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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How to Go Vegan Without Losing Weight - Care2.com