Bharti, who once weighed 96 kilos looks absolutely phenomenal, and much fitter than before. While the actress has been a known name in the industry for several years now, it was only recently that she decided to work on her body. In an interview, she said, "The last 30-32 years I havent taken care of myself, and would eat at odd times. That caused a lot of issues and I was even at borderline diabetes. I also got asthma during my stint on Khatron Ke Khiladi, and would also get tired really easily. Now, having shed my extra kilos I am feeling so much lighter and dont even have any health issues.

Bharti also talked about giving fasting a try after hearing of tremendous benefits from fellow co-stars, who backed the trend. I would often talk to all these actors and they mentioned how they would fast for long hours. I decided to give it a try. While initially, I would crave food late at night, I worked hard on it and now my body has accepted the new change."

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Bharti Singh weight loss: 4 things Bharti Singh did to ...

October 11, 2021

Intermittent fasting can produce clinically significant weight loss as well as improve metabolic health in individuals with obesity, according to a new study review led by University of Illinois Chicago researchers.

We noted that intermittent fasting is not better than regular dieting; both produce the same amount ofweight loss and similarchanges in blood pressure, cholesteroland inflammation, saidKrista Varady, professor of nutrition at the UIC College of Applied Health Sciences and author of Cardiometabolic Benefits of Intermittent Fasting.

Krista Varady, professor of nutrition, UIC College of Applied Health Sciences. (Photo: Roberta Dupuis-Devlin/UIC)

According to the analysis published in the Annual Review of Nutrition, all forms of fasting reviewed produced mild to moderate weight loss, 1%-8% from baseline weight, which represents results that are similar to that of more traditional, calorie-restrictive diets. Intermittent fasting regimens may also benefit health by decreasing blood pressure and insulin resistance, and in some cases, cholesterol and triglyceride levels are also lowered. Other health benefits, such as improved appetite regulation and positive changes in the gut microbiome, have also been demonstrated.

The review looked atover 25researchstudiesinvolving three types of intermittent fasting:

Various studies of time-restrictedeatingshow participants withobesitylosing an average of 3% of their body weight, regardless of the time of the eating window.

Studies showed alternate day fasting resulted in weight loss of 3%-8% of body weight over three to eight weeks, with results peaking at 12 weeks. Individuals on alternate day fasting typically do not overeat or binge on feast days, which results in mild to moderate weight loss, according to the review.

Studies for the 5:2 diet showed similar results to alternate day fasting, which surprised the studys reviewers. The subjects who participate in the 5:2 diet fast much less frequently than alternate-day fasting participants do, but the weight loss results are similar.

Weight loss with alternate day and 5:2 fasting are comparable to more traditional daily calorie-restrictive diets. And, both fasting diets showed individuals were able to maintain an average of 7% weight loss for a year.

Youre fooling your body into eating a little bit less and thats why people are losing weight, Varady said.

Varady added thereview set out to debunk some myths regarding intermittent fasting. Intermittent fasting does not negatively affect metabolism, nor does it cause disordered eating, according to the studies reviewed.

Fasting people are worried about feeling lethargic and not being able to concentrate. Even though you are not eating, it wont affect your energy, Varady said. A lot of peopleexperience a boost of energy on fasting days. Dont worry, you wont feel crappy. You may even feel better.

The study review includes a summary of practical considerations for those who may want to try intermittent fasting. Among the considerations are:

There are several groups who should not intermittent fast, according to the studies. Those individuals include:

People love intermittent fastingbecause its easy.People need to find diets thattheycan stick to long term.Its definitely effective for weight loss and its gained popularity because there are no special foodsor apps necessary. You can also combine it with other diets, like Keto, Varady said.

Varady has recently been awarded a National Institutes of Health grant to study time-restricted eating for 12 months to see if it works long term.

The papers additional authors include Sofia Cienfuegos, Mark Ezpeleta and Kelsey Gabel, all of the department of kinesiology and nutrition at UIC.

This review was supported in part by the National Institute of Diabetes and Digestive and Kidney Diseases (DK119783).

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Research review shows intermittent fasting works for weight loss, health changes | UIC Today - UIC Today

Navratri is the time to fast, relax, detox and rejuvenate. Many people fast on all nine days of the festival while others for a couple of days. People tend to make certain mistakes while fasting that may affect their health or not allow them to reap full benefits of it. Not eating for long gaps, eating only deep-fried stuff, not taking care of your protein requirements can be harmful for health in many cases. While some people hog too much on vrat stuff, others may experience hunger cravings while fasting.

Celebrity Dietitian Rajat Jain, Founder of Health Wealth Diet Clinic, Jaipur, answers some FAQs by people regarding Navratri fasting.

Does fasting help you lose weight or make you weak instead?

Yes, if your fasts are taken care of with an appropriate diet plan that fulfils the necessary nutrition requirements, your weight loss will be healthy and not out of weakness. But, fasting does not mean you just go ahead and binge eat in order to be energetic on light foods. It will all make sense only when you have your calories balanced.

ALSO READ | Navratri 2021: A nutritionist tells us what to eat while fasting

Are foods eatable during fasts diet friendly?

Foods like makhane, peanuts, sabudana and fruit based sweets, and not to forget that ghee, are all good enough to balance with the diet. And who would doubt the shuddh shakahari sada bhojan to be unhealthy.

How to get enough nutrients from Navratri diet foods?

For carbs you can have sabudana, kuttu ke atta ka stuffs, roasted makhana, peanuts, chiwda, etc. For protein, dairy products such as milk, paneer, are good.

You can use ghee to cook all your foods in order to get healthy fats. And for the vitamins and minerals you can have fruits and veggies that are allowed during fasting. This way you can get all the required nutrition and feel full and energetic throughout the day.

How to manage hunger and food cravings during fasting?

Try to have most of the protein-rich foods as protein helps you relieve hunger and makes you full for a longer period of time, as well as is a crucial element for weight loss.

What foods can we eat while fasting to get protein

Milk and milk substitutes are rich sources for protein and can be consumed while fasting as well. You can have paneer, milk, buttermilk, tofu etc for the protein rich diet. Along with this, some amount of protein can also be found in nuts like almonds, flaxseeds, pumpkin seeds, etc.

Will fasting have a negative impact on the progress I've made with my body?

You might feel that a change in diet for certain days may affect your diet or fitness regimen but if you stay consistent and just give your body and diet this little break, it wont affect much. You all have cheat days too anyway.

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Navratri fasting: Managing cravings to losing weight, 6 vrat FAQs answered by nutritionist - Hindustan Times

The holiday season is fast approaching, and if you're someone who's in the middle of their weight loss plan or are thinking about trying to start one, these next few months full of festivities and delicious meals may make things a little tricky.

But fear not, because we talked with a few dietitians about what they consider to be some of the best, most effective habits for losing weight, all of which you can start right this moment.

So don't go canceling all of your holiday parties and potlucks just yet. Instead, continue reading to find out which habits our dietitians want you to try adding to your weight loss plan. And for more healthy eating tips, make sure to check out The 7 Healthiest Foods to Eat Right Now.

People sometimes make the mistake of only focusing on a calorie deficit instead of focusing on the types of nutrient-dense foods they're consuming, which can leave them feeling overly hungry.

But according to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our medical expert board,getting enough meals with both fiber and protein can help you meet your weight loss goals.

"This combination helps to stabilize your blood sugar by helping you manage energy levels and portion sizes," says Goodson. "Because both fiber and protein slow down digestion, you'll be full faster and will remain full for a longer period of time.

Need more fiber in your diet? Incoporate these Popular Foods With More Fiber Than Oatmeal.

Sometimes it may be easy to get caught up in what not to eat, but some dietitians say it's best to focus on what to add to your diet instead.

"Instead of focusing on the negatives, I like to start out by having my clients find clean, unprocessed foods they enjoy that they can practice adding to their diet," says Courtney D'Angelo, MS, author at Fit Healthy Momma. "From there we can focus on substituting certain junk foods for healthy ones at a later time.

Here are 7 Clean Eating Habits for Weight Loss, According to Dietitians

One of the trickiest parts of weight loss is dining out. When you're at a restaurant or ordering takeout, it becomes much more difficult to control what you're eating. This is why D'Angelo suggests cooking more at home.

"Making a habit of doing your own cooking will give you full control of the ingredients you're putting in your body, like cooking chicken and broccoli at home instead of ordering it for takeout, which would automatically have more sodium, fat, and sugar," says D'Angelo.

Cooking can also help keep you motivated throughout your weight loss process. D'Angelo says, "when you work to get really good at cooking, you take pride in your food and look forward to trying new recipes, and you'll most likely save money, too."

This is one of the easiest tips to add to your weight loss plan. D'Angelo says that drinking plenty of water is not only good for your overall health, but can also help you avoid drinks like sugary sodas, sweetened iced tea, and other beverages that can sneak in too many calories.

Plus, water can also keep you full longer. A study from Virginia Tech found that adults who drank water before their meals ended up consuming fewer calories and losing more weight over time.

Here's the One Major Side Effect of Not Drinking Enough Water, Say Dietitians

"The impact of sleep on weight loss is grossly underestimated," says Kayla Girgen, RD, LD. "Not getting adequate rest puts your body in a heightened state of stress, which negatively impacts the hormones involved in weight loss."

Not getting enough sleep can also lead to more snacking throughout the day, and studies have shown that it leads to snacking on foods that are higher in carbs, sugar, and fat.

To get better sleep, "try reading, some gentle stretching, dimming the lights, and ditching the screens about 30 to 60 minutes before bed," says Girgen.

For more healthy tips, read these next:

Read more:
Weight Loss Habits Dietitians Want You to Try Right Now - Eat This, Not That

Navratri is here, its the season of festivity, cheer and joy. The nine-day-long festival that accompanies a period of fasting incites happiness and rejoicing among everyone. This period of abstinence is aimed at renewing our spiritual energy.

For many, Navratri fasting is the ideal way to detox. Observing a fast not only

enhances the digestive capacity of ones body but also ensures that the harmful

toxins are flushed. Although fasting can be a great way to shape up your body and lose some weight, if not properly executed, the gains made during such fasts can be lost within a very short period of time, much to our chagrin.

Instead of going into a calorie deficit for weight loss, some people increase

their meal frequency in the name of fasting and they, in turn, increase their

calorie consumption, says Dietitian Rajat Jain, Weight Loss Expert & Founder of Health Wealth Clinics Jaipur. Kuttu ki puri, singhade ka halwa, Sabudana Vada, sabudana khichdi are some of the favourite dishes loved in Navratri. And these fasting dishes are much more palatable and tempting and you might end up eating much more in your fasting days than you normally do.

The secret of losing weight is not changing the quantity but the quality of your intake. During Navratras when we aspire to come closer to the divine, the process becomes even simpler as we naturally are inclined to consume Satvik food during these pious days. Sattvic diet has high fibre, low fat with a higher satiety factor, says Aman Jaiswal, Chef Patron , La Marinate.

Fresh fruits, fresh fruit juices, sprouts, nuts, taken during fasts provide high nutrition and also help to detoxify the system.

Stick with roti/ cheela made with flours that are ok to have during fasts like kuttu/ rajgira /singhara instead of deep fried dishes made from the same. Add roasted peanuts, curd and paneer to amp up your protein intake. Dry fruits are great way to spike up your energy levels with quick snacking. Makhanas, almonds, walnuts, raisins and pistachios should be your go to snack, says Diksha Chhabra, Certified nutritionist and a fitness trainer.

Nutritionist Harshita Dilawri, Know Your Nutrients suggests healthy recipes like potato with mint chutney, pumpkin halwa, potato lauki muthias (dumplings), carrot kheer, pineapple apple carrot smoothie, rajgira paneer paratha, green peas sundal (stir fried). You can make your own healthy combos with the right combinations. Start your day with a cup of green tea and two dates. Opt for sabudana khichdi/ rajgira roti with lauki/ arbi sabzi and a glass of chach with rock salt. Another combination which works well is starting with vegetable soup, a bowl of salad with kuttu ka atta/rajgira roti and sabzi followed by low-fat lauki halwa or carrot halwa, says Dilawri.

For those fitness enthusiasts who have been relentlessly hitting the gym and feel the fast will be a spoiler for their customary fitness visits, Vikas Chawla, founder and director, Vedas Cure has a tip, The pro tip is to stick on to the home-cooked meals and avoid packaged foods like salted chips, and keep the body moving as much as possible. Physical exercise and walking are not only energy boosters but help in burning the calories at a faster rate, he says.

Yash Vardhan Swami, health coach and fitness educator cautions all those fasting peeps, Losing weight during Navratri fasting is actually possible. But remember, its just 9 days, so do not expect to lose a lot of kgs. All we need to do is to ensure that the Navratra food is not fried, we are moving enough and are having enough protein.

Happy Navratri, happy fasting!

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Navratri fast: Fasting like a boss and losing weight too - Hindustan Times

Navratri marks the beginning of festivities. It is an auspicious occasion across our country. People celebrate this nine-day festival with great pomp and show along with fasting for nine days to show their devotion.

The scientific concept behind fasting is to detox and cleanse your body by giving it a break from eating regular foods. Navratri promotes eating gluten-free grains and light foods. Sometimes people who fast only consume fruits and water during the nine days. The fasting food items should be simple and rich in nutrients. If done in the right way, fasting can help promote weight loss too. Yes, you read that right.

So, if you are planning to lose weight, Navratri is the best time for you to start. Here are some simple tips that can help you achieve your weight loss goals while you observe the Navratri fasting.

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Navratri fasting: The best 5 tips to follow for weight loss - Times of India

At least 50 per cent of your plate should be vegetables if you are trying to lose weight, according to Daniels.

Vegetables are really good because theyre high in fibre, antioxidants, they are going to fill you up - because theyre high in fibre - but theyre low in energy, Daniels explains. So while they fill you up and make you feel full, theyre not providing you with a lot of calories.

Diets often recommend cutting carbohydrates because they can speed up weight loss by targeting water weight. However, not only is this not sustainable (youll put that weight back on the minute you reintroduce carbs to your diet), but carbohydrates are essential to your diet.

Carbohydrates should be the biggest food group in our diet because they provide us with sustainable energy throughout the day, says Bond. They are useful for fuelling our brain so we can concentrate, and giving us the energy to do exercise. She recommends brown rice, wholegrain pasta, porridge, and quinoa.

Interestingly, Daniels argues that its not even the type of carbohydrates, but how youre pairing the carbohydrates as this can affect your blood sugar levels. She recommends pairing carbs (i.e. white bread) with protein (i.e. chicken) and fibre (i.e. salad) as this ensures the sugar is released more slowly into the bloodstream.

Alongside carbs, be sure to keep fats in your diet especially monounsaturated and polyunsaturated fats, which boost good cholesterol, make us feel fuller, and are good for our hair, skin and nails. Daniels recommends rapeseed oil, extra virgin olive oil, avocado, and oily fish.

Consider the humble broccoli floret. Agriculturally tweaked to be a bit more palatable than its prehistoric predecessors, sure, but mostly unprocessed and, at 170 caloriesa head, basically impossible to overeat. Compare that with Custard Creams at 58 calories each, youve probably eaten three while you read this article and you get a sense of the problem: processed foods are often extremely calorie dense, engineered to be deliciously moreish, and all too easy to overeat.

Sugar, for instance, can feel addictive enough in its own right, but combined with salt or fat, its almost inhumanly addictive. Make sure the bulk of your diet is whole, unprocessed foods meat, eggs, and veg all fit the bill and youll find it tough to accidentally overindulge.

If you implement the recommended deficit of 500 calories a day, you should be able to lose between one and two pounds a week. People think that is not very much but, actually, when you look at what a pound is a bag of sugar its actually quite a lot of weight loss, Bondsays.

Daniels and Bondagree that, within a couple of months, you should start to see some changes. If you carry on with those changes, six months quickly passes, and you find that youre feeling better, your clothes are fitting better and you barely notice it because it was just little things that youve changed in your diet rather than something drastic, Daniels says.

Youve set your goal and youre at your ideal weight. Now the hard work really begins.

It starts with maintaining those slight changes to your diet, which should help to wean ourselves off having that desire for sweet food, says Bond.

Below, experts share more practical tips on how to keep the weight off permanantely.

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How to lose weight and keep it off for good - The Telegraph

Your metabolic rate directly determines your bodys ability to burn through food as fuel and torch fat for weight loss. The faster your metabolism is, the more effortlessly your body will burn calories, allowing you to eat more while still losing weight over time. There are a number of different ways to approach boosting your metabolism for weight loss, but one of the most effective is by tailoring your diet to help you reach your goals.

Protein is a food which naturally requires more energy to burn through, therefore provoking your metabolism to work harder when consumed regularly. Not sure which protein-rich foods are the best for improving your metabolic rate and promoting healthy weight loss? We checked in with Jeanette Kimszal, RDN, NLC, and Kire Stojkovski, MD to get their input on the ingredients you should be including in a balanced diet for fat burning, and this is what they had to say.

We're Giving Away 25 Body Creams From Womaness

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High in protein but low in carbs and calories, eggs are a great food to help boost your metabolism while also keeping you full for hours after eating. Protein found in eggs can increase the thermal effect of food and may speed up the metabolism, notes Kimszal. This food can also regulate hormones that promote fullness. One egg has 6 grams of protein. Hard boiled eggs make a great high-protein snack to help carry you through the day, but as eggs can be prepared in a number of different ways you have plenty of options so as not to get bored of this superfood breakfast.

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Great to add into smoothies and oatmeal for a flavorless boost of protein, chia seeds are also packed with fiber and omega-3 fatty acids to help improve your wellbeing from all angles. Chia seeds also contain antioxidants. One study found that foods rich in antioxidants can increase how well carbohydrates are metabolized, adds Kimszal. When added into smoothies which are naturally higher in carbs, chia seeds can help the body to better digest this meal, speeding up your metabolism in the process. If youre bored of your regular egg or oatmeal breakfast, try chia pudding instead and sweeten with honey or maple syrup for great natural flavor.

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Hemp seeds are another plant-based protein source which can be added to oats, smoothies, salads, and even muffins for a faster metabolism and improved digestion from the fiber content. Hemp seeds are high-protein food with fiber and healthy fat. Fiber is good for metabolic health. It has been seen to improve carbohydrate digestion. Fiber also improves gut health. Better metabolism is seen among those with good gut health, says Kimszal. Coming in at 90 calories and 5 grams of protein per 2 tablespoons, hemp hearts are a healthy addition to any diet to improve your digestion and speed up your metabolism.

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Perhaps a surprising source, leafy greens are actually packed with fiber and protein which can naturally streamline the digestive process and boost your metabolism for effortless fat burn. Leafy dark green vegetables contain sufficient amounts of proteins which help in building of the cell thus boosting up immunity, notes Stojkovski. When being prepared, they should not be overcooked as their protein content tends to denature quickly. Throw together a salad with kale, spinach, and top it with hemp hearts and you have a protein packed meal which will boost your metabolism and keep you full with ease.

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Doctors Say You Should Be Eating These High-Protein Foods To Rapidly Increase Your Metabolic Rate - SheFinds

Deciding to go on the journey of losing weight and changing your health can be a difficult decision to make and an even more difficult process to maintain.

Because of this, it can be extremely helpful to have support and encouragement along the way. If you're on your journey or thinking about getting started, we've got some extra inspiration for you.

Here are 20 success stories from people who lost 20 pounds or more this year. And for more healthy eating tips, make sure to check out The 7 Healthiest Foods To Eat Right Now.

"I lost over 50 pounds in a period of about 8 months, and the biggest change I implemented was with my lunch during the workweek. I found that my lunch at work was my worst meal of the day. I went from eating fast food each day to meal prepping grilled chicken, vegetables, and nuts (almonds) for the week."

"Not only did I reduce my calorie intake by almost 800 calories for just that meal, but I also found myself not as hungry throughout the day because I was getting a good ratio of protein, carbs, and healthy fats." Jeff Moriarty, who lost 50 pounds

RELATED:14 Lunch Habits That Help You Lose Weight

"I was diagnosed with Hodgkin's lymphoma in 2019, and having the accountability of everyday workouts and a community through Onnit was an absolute god-send for my road back to health and recovery. I participated in workouts on a daily basis that were engaging, but also nourishing, teaching me the importance of proper mobility and recovery."

"If you'd like, you can hear more about my health journey on my podcast!" Seth Marcus, who lost weight with Onnit

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

"Things like meal prep and finding a supportive community were some of the keys to my success. I learned it all through the Onnit 6 Challenge, and the Onnit community continues to give me the tools and support I need for my results to be sustainable." Angie Sanders, who lost weight with the Onnit Challenge

"Being frustrated by my lack of progress and excessive snacking were some of my greatest challenges, so I set out to address each one of those obstacles."

"I started nightly meditation and breathing exercises, and have learned to be kind toward myself, remind myself how far I've come, and go into every day with a plan. Having a plan each day and tracking my intake through Lose It! has helped me avoid mindless snacking."- Daniel Acevedo, who lost weight with the Lose It! app

"I had a hard time doing normal tasks such as walking up stairs and playing with my daughter, so I began tracking my meals and getting in daily exercise using Lose It!"

"I realized I was drinking so many of my daily calories, so now I drink around 150 ounces of water each day. I log my food for the day each morning so I know what to expect throughout the day. I also make sure to get in some form of exercise every day." Michael Murphy, who's lost 110 pounds

RELATED: Major Side Effect Of Not Drinking Enough Water

"I have lost 101 pounds so far, and I did that by drinking a gallon of water every day, taking classes 5-6 times a week, and focusing on my cardio. I did weight loss challenges at The Camp Transformation Center and learned to really push myself every time even when it got hard and I wanted to give up."

"To maintain my healthy lifestyle, I've limited my alcohol intake, tried cutting out a lot of processed foods, fast food, junk food, continued to drink a lot of water, and continued my workout routine." Alex Alvarez, who has lost 102 pounds

"I've lost 70 pounds so far and I've done it through changing my eating habits by following the nutritional guidelines at The Camp Transformation Center."

"I'm more conscious of what I eat and what I put into my body. I don't eat rice as much, even though you know us Filipinos love our rice. I now sometimes substitute my rice with salad instead. At the end of the day, it was dedication, consistency, and the eating habits I changed that helped me lose the weight." Gian Muya, who lost 70 pounds

"I lost 20 pounds this year after gaining weight during Covid. I decided to try an Isagenix program, even though I was hesitant because of the price. It was a tough 30-day regiment and I had to completely change the way I was eating. I cut out dairy, red meat, alcohol, and in the first 30 days I lost 14 pounds."

"I decided to continue the plan but phased a few alcoholic drinks in here and there (just clear alcohol like vodka or tequila if I went out with friends). In May, I lost another 6 pounds."

"It really taught me to eat differently in a sustainable way. I can now go into a restaurant and know what to order. I treat myself occasionally, but I realize that my body doesn't really crave a lot of the stuff it used to anymore." Erin Talbot, who lost 20 pounds

"The biggest thing with my weight loss was getting my diet under control. Previously, every burger was a double cheeseburger, every scoop of potatoes and cheese had a second one behind it. Dessert was a 'yes, please!' But I realized no amount of exercise can undo this."

"I also found intermittent fasting to be a game-changer for me. It turns your body off fat-creation mode and puts it into fat-burning mode."

"And finally, regular exercise was a necessary part of it for me. It's not about being a gym rat, although I kind of am, it's just using your physical body to become stronger and healthier." Ben Nettleton, who lost 35 pounds

RELATED: Try This Intermittent Fasting Tip To Lose Stubborn Fat, Expert Says

"Because of my occupation (recipe developer), making large lifestyle changes just wasn't an option, but I started to make a conscious effort to control portion sizes by using small plates."

"I also eat all of my veggies and proteins first and then if I am still hungry, add carbs. Lastly, and the biggest change for my journey was daily exercise. I make sure to do a 30 minutes run/walk combo every morning on my Nordictrack." Jessica Formicola, who lost 35 pounds

"My buddies and I actually made a bet to see who could get in shape the fastest. I know it may sound strange, but I believe that to achieve your health goals, you have to make it about something bigger than you. Making a pact made me do the things I said I was going to do even when no one else was watching."

"I used a free app called MyFitnessPal and input my goal of losing weight. I tracked my daily calorie intake while still getting enough macronutrients to gain muscle. I also made sure I hit my step count by adding a 1-hour walk alongside my steps at work. My accountability started to slip so I hired a personal trainer who kept me accountable to my workout."- Kawan Karadaghi, who lost 22 pounds

"I recently lost over 30 pounds just by doing some very basic things. I learned to manage my portion control, track my daily calories, and change the types of desserts I have after meals."

"I'm not a big workout or exercise person, but I try to walk a few miles on the weekends if possible, nothing crazy! I've found that sticking to the basics and being aware of your caloric intake vs. what you burn in a day is all you really need sometimes." Sarah Levy, who lost over 30 pounds

"I lost over 100 pounds in the past 3 years from CycleBar. I was looking for a way to up my fitness game to actually see results and lose some weight. I started noticing results and fell in love with the classes at CycleBar, that I quickly decided to apply to become an instructor and teach my own classes!" Amy Schuerman, who lost 100 pounds

"I've gone from 265 pounds to 213 pounds, and I did this by making some key changes in my life. I gave up soft drinks, limited my intake of processed sugar, spent more time outside, and made more meals at home from scratch." Baron Christopher-who lost over 50 pounds

RELATED: If You Drink Soda, This Is What It Does To Your Body

"The biggest thing I did to jump-start my weight loss was meal planning. Having a plan each week for what I would be eating for breakfast, lunch, and dinner and a fridge stocked with food for those meals was a game-changer. Instead of running out for fast food at lunchtime, grabbing a last-minute pastry with my morning coffee, or calling for takeout because I was too tired to figure out what was for dinner I followed the plan I had made."

"This truly changed everything for me. Most of my unhealthy eating stemmed from choosing unhealthy foods in the moment when I was too hungry or tired to think about a better choice." Kristen, who lost over 20 pounds

"I came from a large, southern family who indulged in unhealthy foods and couldn't find time to make nutritious meals with their busy schedules. As an adult, I found myself falling into the same bad habits and weighing about 200 pounds."

"I discovered Pure Barre back in 2017 after taking advantage of a free week of classes and have been a member ever since. The welcoming atmosphere and encouragement from the studio's community have helped me overcome the intimidation of exercise and negative perceptions of my body." Allison Schweickert, who lost 50 pounds

"I was 49-years-old and 245 pounds when I was diagnosed with neuropathy diabetes. I reached out to Medi-Weightloss and the staff there taught me healthy eating habits, meal prep, how to monitor my blood pressure, and gave me ideas for exercise routines that would change my life for the better."

"I enjoy going for my hour-long morning walks and eating my favorite whole foods, and I feel more confident in holding myself accountable." Rachelle Rivera, who lost 85 pounds

"I am 44 years old and I have lost weight with WW and intuitive eating. I followed their program and I did very light exercises. It was the first time I really considered how hungry I was and why I was eating what I was eating." Pesha Perlsweig, who lost weight with WW (formerly Weight Watchers)

RELATED: Ways Intuitive Eating Can Help You Lose Weight, Say Dietitians

"It's been a wild ride, but something that really helped me was discovering intermittent fasting, as well as realizing I wanted to limit my meat intake to chicken, pork, and bacon only on special occasions." Leslie Jacobs, who lost over 100 pounds

"I started with power walking every morning, 6 days a weekrain, heatwave, or shine. To amp that up, I threw in taking the stairs more. Walking in the door with a sweat is key after every walk."

"I then cut out things like rice and bread and mashed potatoesthat 3rd part I'm still working on. I also replaced fast food with smoothies, and learned to never skip a meal as well as enjoy fun cheat days."

"Another important thing I did for my weight loss journey was cut out negative friendships and any old negative thinking patterns." Sam Russel, who lost over 45 pounds

Read these next:

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20 People Explain Exactly How They Lost 20+ Pounds This Year | Eat This Not That - Eat This, Not That

Weight loss can be hard for many, with results taking time to show and it taking a lot of determination. However, eating a protein-rich diet could help aid slimmers, with protein keeping the body fuller for longer as well as support a healthy metabolism.

Some people may also opt for protein shakes or protein bars to help them increase their intake of the macronutrient.

For those who are vegetarian and looking to follow Dr Mosleys Fast 800 weight loss plan, he said: We do have meal replacement shakes which are very rich in protein, and were also aiming to produce protein boosters, to help people who might otherwise struggle with it.

While protein can help slimmers lose weight, it is also an important macronutrient for building muscle.

The expert explained: The reason for protein is you need it for your muscle.

The amino acids in protein help to repair and maintain muscle tissue and help you recover from working out.

Dr Mosley added: You also need it for all sorts of essential metabolic processes, and also because when you consume it, its digested slower by the body so you dont get the same sort of peaks.

There have been several studies over the years to determine the relationship with weight loss and protein.

One 2011 study in obese men, who consumed 25 percent of calories from protein, detailed increased feelings of fullness as well as reduced late at night snacking desires.

As well as helping aid weight loss, according to Healthline protein can also prevent weight gain.

It said: A high-protein intake helps you build and preserve muscle mass, which burns a small number of calories around the clock.

Eating more protein makes it much easier to stick to any weight loss diet, be it high-carb, low-carb, or something in-between.

While it is important to eat protein-rich meals, consuming high-protein snacks can also help slimmers stay on track.

Dr Mosley said: I find that if youre eating something which has plenty of fibre in it and plenty of nutrients, I really dont get hungry at all.

I would go for a small handful of nuts or something like that, it really takes the edge away.

Original post:
Michael Mosley: Reason you need to eat protein for weight loss - and how much to eat - Express