After years of being bullied about her appearance and struggling to lose weight naturally,Gabourey Sidibeunderwentlaproscopic bariatric surgery last May, as she reveals in her first memoir This Is Just My Face excerpted exclusively in the new issue of PEOPLE.

PEOPLE caught up with the Oscar-nominated star, 33, who opened up about her decision to go under the knife after she and her brother Ahmed, 34, were diagnosed with Type 2 diabetes.

How did you decide to get weight-loss surgery?

I just didnt want to worry. I truly didnt want to worry about all the effects that go along withdiabetes. I genuinely [would] worry all the time about losing my toes.

What angers me about what people say about my body is that they assume that they care about my health more than I do. And that is impossible. You dont care. You only care that you have a voice, and you think your voice gets to say something about me. But I care more than anybody really knows.Of course I care. Its been my body my whole life, and I didnt want to be afraid anymore. And Ive been feeling like that for some time.

Why now?

I took a long time to do [the surgery] because I really was trying [to lose weight]. I outlived my first trainer! He died of cancer. He was so great. I lost a ton of weight with him, then I didnt; I really, really tried I gave a valiant try. So Im glad that I finally realized that the surgery wasnt the easy way out. I wasnt cheating by getting it done. I wouldnt have been able to lose as much as Ive lost without [the surgery]. I spent years trying to lose this much weight, and I didnt do it. I wish Id done it sooner.

I was off between March and July, and I went in, and I had the surgery a month and two days after the first meeting. It was just about time. It lined up for me.

How has life changed since you got the procedure?

I still obsess about eating, and I obsess about weight, and I obsess about my body just as much as I did before. I just trust more. Even though I obsess about everything, and Im scared, and Im nervousIm talking about it it terrifies me. I still am remembering to have faith over fear because my decision is my decision, and it really only affects me.

For a while I would get on the scale literally five to six times a day because your weightchanges throughout the day; just because Im obsessive about it. Then I just, I literally just figured out how to not do that anymore, how to weigh myself once every two weeks or whatever.

Whats your diet and workout regimen like today?

For the first 17 days or so [after surgery], you literally cannot have food; its all liquid. So I wasnt even hungry, and Id write about like my low-ass point, I was so depressed. But now, I eat about five times a day I use meal plans that are really, really good, especially for when Im busy. I cook a lot more.I talk to my nutritionist a lot. I just had an appointment with her on my laptop two days ago. We keep in touch. I tell her all the things Im worry about. I have all these apps to help me keep a food diary.

I work out with my trainer three to four days a week. If Im not working out with a trainer, I get up, and I go swim. I live in a pretty nice building in Chicago [while filming Empire]with an indoor pool, and Im such a nerd: I have a waterproof swim MP3 player thats filled with all of the songs from the Hamilton soundtrack and the Hamilton Mixtape. So I have a protein shake, I just go down, and I swim for 20 laps, I come back upstairs, I have breakfast, later in the day, I see my trainer for an hour.

Im as active as I can be, which is actually quite a lot. I have an Apple Watch that tracks me all the time. I have a tricycle at my house in L.A.; I also have a tricycle on set in Chicago. During my lunch break, I ride my tricycle around the block or Ill ride it around set. I stay as active as possible. Im stronger, and Im able to move more, and Im not worried about losing my fingtoes anymore. Thats my life now.

Your weight, your size theyve always been something that youve thought about. Whats your goal now? Will that always be something thats on your mind?

I mean, yeah, I have to eat every day. And I still really, really, really love cake. I do! Its amazing! And Ill forever, as long as Im an actor, Ill have to deal with craft service tables. I have everything in check. I know better, so I do better. As opposed to knowing better but wishing I could do better. I actually can. Theres no reason why I cant now.

In terms of goals: I have a goal right now, and Im almost there. And then once Ive got it, Ill set another goal Im just going todo it goal-by-goal. Im being very careful about who I share the goal with. I truly just wrote this book for me. And its so wonderful that people love it and that people can see themselves and that people are getting something from it. But I wrote it for me. The chapter about surgery is still super-personal. My starting weight and my goal weight, theyre personal, so Ill keep them to myself because its really not for everybody, and the weight I was, the goal weight, the size I wear, all that stuff its got tostay with me because if too many people are involved, Ill shut down, and I wont get anything done.

Have you changed how you dress after the surgery?

I refuse to buy clothes that are a different size. Its almost insane.

Today, I have to go to work early because I have to do a fitting. They fit me for every episode now because I keep shrinking out of the clothes. But when I buy clothes and when I wear clothes, I still wear the same stuff. If Im swimming in it, thats fine. A lot of it for a while was an optical illusion because I didnt want people to realize that I was losing weight before I was ready.

You talk a lot about social media: Instagram comments, tweets people not saying the nicest things, or making it seem like they care about your health. Whats your response to them and all the people who have said hurtful things to you over the years?

Im not one of those people like, My haters are my congratulaters. No, no, no. You just dont exist! You have an opinion, but youre saying that Im fat because what? Because I dont have a mirror? Because I dont know? You think Im in the dark about this? And you think Ive not heard worse than this since Kindergarten? Youre unoriginal.

You write in the book about being included inPeoples Worlds Most Beautiful issue after you broke out inPrecious.How did that feel at the time?

It was really dope! But also, like, Im not so narcissistic that I dont know that I wouldnt have ended up on that list if I werent an actress. And to be fair, nobody else would because its all a bunch of actors and musicians and stuff. But to be fair, if I were like a really, really talented writer, I wouldnt be on that list. I know that like theres some portion of fame and what I do for a living, and that was my first film, that put me on the list more than what my face looks like, more than what my body looks like.

Its kind of sad, but Ill never quite be convinced that anybody that really is outside of my tribe thinks Im beautiful. Not because I dont think Im beautiful because I do. Im so beautiful, because I look like my mom, and I look like my dad, and theyre beautiful. So the mask just is there for me to be beautiful. Other than my very obvious beautiful fingfeatures, like my cheekbones, my skin-tone? Get out of here. Gorgeous!

My entire life, I have been conditioned to believe that I was ugly, from everybody outside of my tribe from people that are inside of my tribe, at that. I think the Peoplemagazine list came out when I was 26.Its really, really hard to live 26 years being told that everything, physically, about you is wrong. Its really, really hard to tear that down. Its actually really hard to tear that down with 9 years of an acting career, at that. I said something in some interview, like, Yeah, Im beautiful, but Im not convinced that youre convinced of that. Like, its great that you say that, but I cant be convinced that you really believe that; for all I know, you just feel like you need to say that to me. You really dont. Because I got it. I already know. My beauty is like my own secret in this way.

But dont you think its important that different body types are celebrated and given exposure?

Definitely; I really, really appreciate people with different bodies, of different skin tones, of different nations, religions I appreciate the light that they get, especially the beauty spotlight that they get. Recently, during Fashion Week, there were models in wheelchairs. I think everyone is beautiful. But the media kind of doesnt. I think that the media is like, Well think that that persons beautiful if you want us to. But, like, universally,were on the outskirts of beauty; like the fringe beauty. But I see beauty in everyone and everything.

What makes you feel confident?

High heels. Feeling tall makes me feel confident. My hair, depending on how its done, can make me feel confident. Allowing myself to feel smart makes me feel confident. My confidence, I cant set it and forget it I didnt findconfidence one day and I was fineforever: I have to put it on as much as much as I have to put on lipstick. I have to go through this mantra of who I am and my value, and all of that makes me feel confident. My friends, my humor, all of that makes me feel confident. And I have to keep remembering it to stay confident.

You end the chapter about your weight-losssurgery with this line that really struck me: My beauty doesnt come from a mirror. Never has, never will. Where does your beauty come from?

It comes from knowing who my parents are. My moms a really talented, really smart woman, and shes really fun, and she knows who she is. And my dad is from the crux of civilization, and my dad has beautiful dark skin, and hes a really smart man, a really talented dude who didnt pursue it because it was better for him to go to work in something thats not artistic, to provide for his family. I just think of how Im a mixture of two of those. Im African-American: That in itself means that Im filled with magic. Theres nothing ugly about me. Anyone trying to convince me that I am and its usually me is wasting her time.

How do you feel about your body now, after the surgery and the weight loss?

I think I saw my body as being outside of myself; it was like an enemy, beside me not in me. And now Ive won. I wish I hadnt wasted so much time being mad at it. Because if Id started treating it better sooner, I wouldnt have spent so many years hating myself, I wouldnt have allowed that negative energy to be around me. Life is really, truly all about choices and decisions. I wish Id made the choice to love my body sooner. But I finally have.

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Gabourey Sidibe on Her Years-Long Journey to Body-Positivity: I Was 'Conditioned to Believe That I Was Ugly' - PEOPLE.com

At 481 lbs., Kaylee Bonnett could get through the day but just barely. She was pre-diabetic with high blood pressure, and couldnt enjoy vacations with her family.

I dreaded going on family vacations because of all the activities I wouldnt be able to participate in, Bonnett, 24, tells PEOPLE. And all the nasty looks people would give me when I was out and about! Last summer my family and I went to Disneyland and I had to rent an electric wheelchair because I couldnt walk the entire time we were there. It was one of the most embarrassing moments of my life.

And her health problems indicated things would only get worse from there. Bonnett grew up heavy, and attributes most of her weight gain to her struggle with being a lesbian, but now as an out-and-proud married woman, she was afraid she would miss out on a future with her wife.

The turning point was my health, I didnt want to die! she says. Im only 24 years old, my wife and I want to have babies and at 481 lbs. there was absolutely no way that would happen. I was ashamed of my body, I didnt even want my wife to see me naked!

The San Diego-based Bonnett went to her doctor, who told her that she needed to lose some weight to qualify for weight loss surgery. Determined, she successfully dropped around 75 lbs. ahead of her gastric bypass in October.

Since then, shes lost an additional 92 lbs., for a total weight loss of 170 lbs., and completely changed her life and her body image.

My body image has changed a ton, she says. Granted, I still have a ways to go with the weight loss and the loose skin, but I love my body right now! I dont hate what I see in the mirror and its the small things that remind me of how far Ive come, like my wife being able to put her arms completely around me.

RELATED VIDEO:Gabourey Sidibe Opens Up About Weight-Loss Surgery For The First Time: I Love My Body Now

Now Bonnett, who shares her weight loss progress on Instagram, focuses on healthy eating and exercise. She took up CrossFit, and recently joined an softball team with her wife.

Never in a million years would I have thought Id be playing sports again, she says.

From Coinage:4 Ways to Work Out Without Killing Your Wallet

And when asked for her favorite body part, Bonnett has to go with her legs.

Even though I have a lot of loose skin on my legs they are definitely my favorite! she says. And really, they should be. They carried me around when I was 481 lbs. They never gave out on me when they probably should have!

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Hitting 481 Lbs. at Age 24 Inspired One Woman to Change: 'I Didn't Want to Die!' - PEOPLE.com

SLIMLINE Mama June has told daughter Honey Boo Boo to ignore doctors suggestions about losing weight.

The reality star shocked her fanslast month when she revealed she had dropped from 33 stone to a tiny size eight for her new show after undergoing gastric sleeve surgery.

Entertainment Tonight

ITV

In the latest episode of Mama June: From Not to Hot, 11-year-old Honey Boo Boo and her older sister Pumpkin were taken aside by their mums doctor to talk about how they were going to care for her when she returned home after surgery.

With a new healthy lifestyle to follow, the GP suggested the girls change their eating habits to fit with their mums, but Honey Boo Boo was not impressed.

After rolling her eyes, she said she loved her curves and wasnt jumping on that bandwagon unless there were cheeseburgers on it.

ITV

ITV

She added: Like, I have no idea what this mans talking about.

Mamas on this diet, but Im not, boo boo. I like my curves. I mean, seriously, this dude is really crazy.

Speaking to US Weekly about her daughters weight, after showing off more of her own impressive weight loss in the latest episode, Mama June said: I mean, I want her to love herself for her, and love her for her, and not give a s*** what anybody else says.

But also, [I tell her], I need you to know that you need to be worrying because her dad, her grandmother on that side, does have diabetes and stuff.

ITV

ITV

But the 37-year-old added her little girl didnt need to worry herself too much about her size at this stage.

She continued: Im not like, Oh, my god. This is whats going to happen. No.

Because who knows, Ive seen people extra big at ten or 11 and be skinny as hell whenever they get older.

ITV

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Mama June shows off incredible weight loss but tells obese 11-year-old daughter Honey Boo Boo to IGNORE doctor's ... - The Sun

Hi, Im Annessa, RD with just one thing to impact your health this week. Would you like a weight-loss secret?

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2 cups of spinach is 14 calories of packed nutrition! It gives you the vitamins, minerals & plant nutrients that you must have for weight loss & energy, but you may be missing them. 2 grams of protein and 2 grams of fiber, a ton of vitamin A, vitamin C, Magnesium and vitamin B6. Best of all, we are finding that it helps reduce the hunger hormone called grelin. Thats amazing!

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On my Facebook page, Im going to give you 5 tasty ways to get spinach inand I think youll be surprised by some of them.

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SEGMENT IS SPONSORED BY ANNESSA CHUMBLEY, RD

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Annessa's Just One Thing: Weight Loss Secret - WISH-TV

Five America's Road Team Captains congratulated on meeting weight loss goals Monday, March 13, 2017

by THE TRUCKER NEWS SERVICES

ARLINGTON, Va. The American Trucking Associations and Americas Road Team have congratulated five Americas Road Team Captains for successfully meeting their teams weight loss goals and leading the field in Healthy Fleets 10 Pound Challenge.

ATA is very proud of the Americas Road Team Captains who committed to certain health goals, worked hard at exercising and eating healthy, and were able to see impressive results, said ATA Chief Operating Officer and Executive Vice President of Industry Affairs Elisabeth Barna. This challenge will hopefully inspire others in the industry to focus on their health and wellness in 2017.

Healthy Fleets 10 Pound Challenge ran from New Years Day to the end of February. Participants filled out diet and exercise trackers and monitored their weight loss progress through the official 10 Pound Challenge website. Healthy Fleets team of nutritionists and coaches provided valuable feedback and motivation for the drivers to produce lasting results.

Truck drivers have historically faced unique health challenges in their day to day work, but the emphasis on health and wellness in the industry is yielding results. Many fleets and industry suppliers are providing drivers with technology and services that encourage healthier lifestyles. Being seated for long periods of time and having limited access to nutritious foods contribute to reduced levels of fitness and well-being throughout the industry. In April of 2016, ATA released a video on health topics, focusing on exercise routines, diet options and getting proper amounts of rest.

The 10 Pound Challenge gave me a chance to work alongside other drivers in achieving my weight loss goals and taking control of my health, said Americas Road Team Captain Charlie Demchock of Walmart Transportation, a participant in the challenge. The exercise and diet habits Ive formed over the past two months are now part of my lifestyle, but I continue to count on my community of fellow drivers to motivate me.

Challenge participants were divided into teams. The team of Americas Road Team Captains finished the challenge in first place and lost an average of 15.4 pounds.

Others in the top five included TST Overland Xpress, 7.5 pounds per person; All-Connect Logistic Services, 7.25 pounds per person; Mill Creek Motor Freight, 7 pounds per person, and Dalton Timms Insurance, 6.33 pounds per person.

Healthy Fleet is currently taking registrants for its next challenge, which runs May 1 through June 30, 2017. This challenge will be app-based, doing away with the paper trackers and providing participants with a more seamless way to monitor their diet and exercise habits. Interested parties can email info@healthyfleet.com to reserve a spot in the challenge. The challenge is suited for anyone looking to better their health, whether their goal is weight loss focused or not.

Americas Road Team Captains who participated and completed Healthy Fleets 10 Pound Challenge include:

The America's Road Team, sponsored by Volvo Trucks, is a national public outreach program led by a small group of professional truck drivers who share superior driving skills, remarkable safety records and a strong desire to spread the word about safety on the highway.www.americasroadteam.com.

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Five America's Road Team Captains congratulated on meeting weight loss goals - The Trucker

Mark Mahoney, TLH blogger 2:11 p.m. ET March 13, 2017

Mark Mahoney(Photo: Mark Mahoney)

As we continue to celebrate National Nutrition Month during March, consider some of the basic tips to share with your family and friends in support of healthier eating and safe physical activities to enhance our quality of life.

Tips for Healthy Eating

To help you stay on track with your healthy eating plan, follow these tips:

Have three servings of vitamin D-fortified milk, yogurt or cheese.(Photo: loooby, Getty Images/iStockphoto)

Do not skip meals. Skipping meals may cause your metabolism to slow down or lead you to eat more high-calorie, high-fat foods at your next meal or snack Select high-fiber foods like whole-grain breads and cereals, beans, vegetables and fruits. They may help keep you regular and lower your risk for chronic diseases, such as coronary heart disease and type 2 diabetes. Choose lean beef, turkey breast, fish, or chicken with the skin removed to lower the amount of fat and calories in your meals. As you age, your body needs fewer calories, especially if you are not very active. Have three servings of vitamin D-fortified low-fat/fat-free milk, yogurt, or cheese every day. Milk products are high in calcium and vitamin D and help keep your bones strong as you age. If you have trouble digesting or do not like milk products, try reduced-lactose milk products, or soy-based beverages, or tofu. You can also talk to your health care provider about taking a calcium and vitamin D supplement. Choose foods fortified with vitamin B12. Many adults over the age of 50 have difficulty absorbing adequate amounts of this vitamin. Therefore, they should get this nutrient through fortified foods, such as breakfast cereals or from a dietary supplement. Talk with your health care provider to ensure that you are consuming enough vitamin B12. Keep nutrient-rich snacks like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low-sodium soup on hand. Eat only small amounts of such foods as dried apricots and peanut butter because they are high in calories. Limit how often you have high-fat and high-sugar snacks like cake, candy, chips and soda Drink plenty of water or water-based fluids. You may notice that you feel less thirsty as you get older, but your body still needs water to stay healthy. Examples of water-based fluids are caffeine-free tea and coffee, soup and low-fat or skim milk.

Check with your health care provider. If you have a problem eating well, such as difficulty chewing or not wanting to.eat, talk to your health care provider or a registered dietitian/nutritionist. They can give you specific advice on following a healthy eating plan that addresses these barriers to healthful eating. Check with your dentist about caring for your teeth or dentures and your gums.

Health risks of being overweight or obese Type 2 diabetes High blood pressure High blood cholesterol Coronary heart disease Stroke Some types of cancer Gallbladder disease

If you already have one or more of these conditions, ask your health care provider if a modest weight loss (5 to 10 percent of your body weight) could help you feel better or need less medicine If you need to lose weight, make sure that you reduce your total calories, but do not reduce your nutrient intake.

Being active can lower the risks for heart disease and type 2 diabetes. Here a cyclist hits the trail at the Miccosukee Greenway park.(Photo: Democrat files)

Tips for safe physical activity

Physical activity is good for your health at every age. If you have never been active, starting regular physical activity now may improve your strength, endurance and flexibility. Being active may help you live on your own for a longer time and lower your chance of getting type 2 diabetes, coronary heart disease and colon cancer.

Whatever activity you choose, follow the safety tips below:

Ask your health care provider about ways you can safely increase the amount of physical activity you do now Take time to warm up, cool down and stretch Start slowly and build up to more intense activity; stop the activity if you experience pain, dizziness, or shortness of breath Drink plenty of water When you are active outdoors, wear lightweight clothes in the summer and layers of clothing in the winter Wear sunscreen, sunglasses, and a hat for sun protection Wear shoes that fit well and are right for your activity

Work physical activity into your day

There are plenty of ways to be active without setting aside a special time for exercise.

The tips below may help you to add more activity to your everyday life:

Take short walks throughout your day. Try a 10-minute walk before breakfast, at lunchtime, and after dinner. Clean your house or garage, or get out and do some yard work Consider joining a fitness facility. Look for outdoor walks or hiking activities sponsored by such groups as the Florida Trail Association or Move Tallahassee

These tips can assist us all in enhancing both our (and our seniors) health (and quality of life) across ones lifespan. Why not focus on pursuing these actions during National Nutrition Month and throughout the rest of the year? These tips can assist us all in enhancing both our health and that of our families and enhance ones quality of life across ones lifespan.

A good resource with evidence-based information for the general public (as well as health professionals) and resources on obesity, weight control, physical activity and related topics can be accessed at the Weight Control Information Network at the following link: https://www.niddk.nih.gov/health-information/health-communication-programs/win/Pages/default.aspx

Mark Mahoney, Ph.D., has been a registered dietitian nutritionist for over 30 years . He can be reached at marqos69@hotmail.com.

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Chew on this: Tips to up your health game - Tallahassee.com

San Francisco-based digital health startup Virta Health is leveraging artificial intelligence (AI) and personalized care treatment plans to reverse type 2 diabetes, the company stated last week in an announcement.

Virta Health is a new company founded by a team of physicians, scientists, and technologists trained at Stanford, MIT, and Harvard. The companys debut comes on the heels of a new peer-reviewed study in JMIR Diabetes that demonstrates Virta was successful in reversing type 2 diabetes in half of its clinical trial patients and eliminating or reducing insulin in 87 percent of patients in just 10 weeks.

Specifically, Virta Health is an online specialty medical clinic that has the goal to reverse type 2 diabetes safely and sustainably, without medications or surgeryshifting the focus from diabetes management to reversal. Virta helps lower hemoglobin A1C while reducing or eliminating medications in an online setting with continuous, remote care delivered by a dedicated physician and health coach.

Until now, the only clinically proven way to reverse diabetes was bariatric surgery. For the first time, people with type 2 diabetes have an alternative to surgery, which is risky, costly and not covered for most people, and also to ongoing management with medications like insulin, Sami Inkinen, co-founder and CEO of Virta Health, said in a statement. Our mission is to reverse diabetes in 100 million people by 2025. Its an ambitious goal, but were motivated every day by the lives weve already changed.

Virta is backed by $37 million in funding from some major investors, including: Venrock, Allen & Company, Ev Williams Obvious Ventures, Redmile Group, and PayPal and Affirm founder Max Levchins Scifi VC.

Drawing on decades of research, including that of its founders and advisors, Virta is driving two major innovations. First, officials attest that Virtas science takes a highly individualized approach to carbohydrate intake and nutritional ketosis (when a body burns fat as its primary fuel source instead of glucose). And second, Virtas technology platform and artificial intelligence enable continuous, remote care and ongoing personalization of each patients care plan, delivered online by Virta physicians and health coaches.

Taken together, these innovations enable Virta to deliver the type of high-engagement, personalized care required to reverse type 2 diabetes safely and sustainably at scale. The clinic does this by providing physician supervision, a dedicated health coach, app and biomarker tracking tools, a community of peers, and a personalized nutrition and care plan, officials note.

Virta has shown that diabetes can be controlled in many patients without the need for medication or surgery. If we can get this treatment to more and more Americans, we can have a huge impact on their lives and reduce one of the most significant drivers of healthcare cost growth, said Robert Ratner, M.D., former chief scientific and medical officer of the American Diabetes Association.

Results published in the above-mentioned study from a Virta clinical trial run in partnership with Indiana University Health Arnett showed that within 10 weeks, 56 percent of patients lowered their blood glucose to a non-diabetic range (as measured by A1c below 6.5 percent), and 87 percent reduced or completely eliminated insulin. Moreover, Virta patients experienced 7.2 percent weight loss on average, with 71 percent of participants achieving the clinically significant threshold of 5 percent. More than 90 percent of initial patients completed their individualized care plan.

These early results indicate that when delivered with continuous online support, a highly individualized care plan focused on carbohydrate intake and nutritional ketosis can be very effective in improving glycemic control and weight loss in adults with type 2 diabetes while decreasing or eliminating diabetes medication use, said Sarah Hallberg, medical director at Virta Health, and report co-author.

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Digital Health Startup Leverages IT with Eyes on Reversing Type 2 Diabetes - Healthcare Informatics

Sport360 has come up with a simple three-step plan that you can follow and help improve your fitness goals.

Weve tried to keep things as basic as possible so you can incorporate the following key points into your daily lives.

Share with us your thoughts by commenting below, using#360fans on Twitteror getting in touchvia Facebook.

Heres our three top tips:

CUT BACK ON SUGAR

This is by far and away the most important food group to try and reduce.

Sugar is obviously high in calories and increases sugar in your blood.

Therefore, cutting out chocolates, sweets and sugary energy drinks can make a huge difference to your overall weight.

Making a food chart is a good way to keep on top of what youre eating and a good rule of thumb is, if you cut down on snacking in-between meals, your sugar levels will tend to decrease as a result.

In place of sugar, try to stem the flow of hunger with fresh fruit like a banana or apple.

UNDERTAKE CARDIO EXERCISE: WALKING, RUNNING AND GYM WORK

You dont need to turn into a fitness addict overnight but its no secret that regular exercise, whatever the activity, will help you burn up a sweat, increase your heart rate and start feeling more trim.

Exercising, particularly cardio activity, boosts both your cardiovascular and muscle strength.

It will also help lower your blood pressure, and combined with a more balanced diet of carbohydrates, protein and fibre, can quickly make you feel stronger.

DONT EAT TOO LATE

Sometimes, with a busy working week and lots going on, your routine and eating pattern may suffer as a result.

But, if possible, try and avoid eating late.

Consuming food well into the evening, especially after 9pm, gives your body little time to digest it and as a result keeps your body on high alert when it should be winding down to sleep.

Eating late sometimes means blood pressure can rise when you are sleep because food releases more hormones.

Typically, if you dont eat before bed, blood pressure can dip by up to 10 per cent which is of course a good thing.

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Three simple ways to lose weight - Sport360

AUSTIN, TX--(Marketwired - March 13, 2017) - As summer approaches, getting the perfect 'summer body' is a priority for many dieters. This is easier said than done, however, as nearly 70% of Americans are obese or overweight, largely due to unhealthy diets and inactive lifestyles. In addition, following a starvation-based diet to achieve a 'summer body' is extremely dangerous. The best option dieters can follow is consulting a doctor or nutritionist to understand their nutritional needs and create a step-by-step plan to achieve their weight loss goals by summer.

According to the National Institutes of Health, a healthy eating plan involves consuming nutrients that benefit the body without exceeding daily calorie intake goals. A healthy eating plan reduces risk for health issues related to excessive weight gain and involves:

A healthy eating plan involves reducing portion sizes and facilitating weight loss through calorie reduction and enhanced physical activity. The general rule is that: if someone exerts more energy than they take in, they will most likely lose weight. So, for instance, if someone wants to lose 1 to 2 pounds per week, they should reduce their daily intake of food by 500 to 750 calories. Counting calories can be very challenging to maintain, however, which is why a customized diet plan can be extremely helpful. To maximize effectiveness and safety, seeks of the 'summer body' should also consult a doctor or certified medical professional before adopting a new diet plan.

Diet Doc, a nationally recognized weight loss center, offers weight loss and diet consulting to all patients, regardless of their dietary needs or history. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products help individuals lose weight fast and keep it off. For patients who struggle with portion control or emotional eating, Diet Doc offers solutions like Low Dose Naltrexone (LDN), a powerful appetite suppressant that helps counter food addiction and emotional eating. Medical weight loss solutions like LDN have been shown to be effective when supervised by a health professional and customized to an individual's dietary needs, according to Diet Doc's resident medical expert Dr. Rao. More than 90% of Diet Doc patients lose 20 or more pounds every month and maintain weight loss with an easy-to-follow, doctor-prescribed diet.

With Diet Doc, patients can not only achieve the perfect 'summer body' but also maintain it. Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc Patients Achieve Perfect Summer Body With Healthy Eating And Doctor-Supervised Weight Loss - Marketwired (press release)