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Aug 17

This guy lost 24 kg in just 16 weeks. Here’s how he did it – GQ India

While youre still browsing through fitness articles and contemplating howto lose weight quickly, LinkedIn manager Adam Bowden has already achieved the fitness transformation of your dreams. The 34-year-old Singaporean has lost 24 kg in 16 weeks! Thats more than you could ever aim to lose in a year. Obviously we wanted to knowthe details. So we simply asked:

Determined to bring about a healthy change to his lifestyle, Adam Bowden enrolled for an intensive fitness programme at Ultimate Performance Singapore. The programme was initially supposed to be a 12-week coursebut eventually extended to 16 weeks.The programme managesyourexercise, nutritional needs and also suggestssome lifestyle changes (like sleeping hours etc). Every session is with an experienced personal trainer but they still put the emphasis on you to manage your food habits based on their recommendationsand also complete the required exercises.

Hisworkout routine

Though the overall requirements were consistent, the workouts at each stage differed. Bowden explains how his regular fitness regime went down:

Bowden also incorporated a fewminor changes in his daily routine.Hetookthe stairs rather than an escalator orwalked for20 minutes instead of taking the bus.

His diet

No amount of workout can help if you dont eat right. And so Bowden cut out all carbs from his diet for the first eight weeks. After that he incorporated some amount of carbohydrates in his diet sincecarbs were required to help build up some of the muscle. But, broadly, this washis diet plan:

Breakfast: 3 eggs (cooked, scrambled or boiled)

Mid-morning snack: 25 gm almonds

Lunch: 250 gm chicken breast, turkey breast or white fish with two handfuls of green vegetables (such as spinach, asparagus or broccoli)

Mid Afternoon: Protein shake

Dinner: Same as lunch

During his 16 weeks, Bowdenconsumed fourlitres of watereveryday and no more than three black coffees a week. The only time he cheated was with theoccasional extra cup of coffee.I was fully committed to the program so I followed the food plans every day, he says.

Today he is comparatively less harsh on himself.Do I still have food that isnt good for me? (like Steak, Pizza and Pasta). Yes, and I do enjoy that but I also am a lot more knowledgeable. I now typically eat similar to the above plan for maybe four to fivetimes a week and on the remaining days I am a little more relaxed. I definitely dont eat as much fatty food or carbs but if I want to enjoy the occasional meal then I will go ahead and do so. I consume a lot less alcohol now,just a quarter of what I used to drink and I no longer drink beer, he says.

His motivation

Long working hours and lots of travel gave me lesser and lesser time to exercise. Traveling also impacted my lifestyle to a certain extent and Alcohol was a keyfactor. However, I came to realise that none of these were preventing me from making the change. It was me and me alone that stopped any changes from happening.

So he decided to build a rock solid mental stamina. My motivation was to find the only happiness missing from my life. I knew I had gained too much weight and it was affecting me mentally. I didnt like what I saw in the mirror and had spent almost twoyears hiding it with what clothes I would wear. I had tried a number of different ways to lose weight which didnt work and it caused some lack of confidence and a sadness within my life. I wanted to change these as it was affecting my work and more importantly my relationship. So every down moment, every extra rep on the gym came from that motivation.


Bowden accepts that after the first 2-3 sessions of the programme, he felt sick since his body had not been accustomed to the rigorous workout for a long time. Although after that, things have improved for him health wise. He says, I can honestly say that all of the health changes during this programme were beneficial. Since I started the programme and even after completing it, my sleep has dramatically improved, having a deep consistent 7-8 hour sleep every night.


The initial goal set with the trainer before beginning the program was to bring down 14 kg from 92kg to 78kg (Since that was the weight with which he felt healthy). He ended up over-achieving his target when he came down to 67 kg. More importantly I started at 32 per cent body fat and dropped down to 14 per cent. My muscle mass increased by about 2-3 kg but the biggest achievement was in the fat per cent loss.

Bowden says that his weight has gone up only three kg in the lastnine months since he stopped the programme. He has maintained a regular balanced diet since and works out twice a day (1 cardio and 1 weights exercise). He also continues to play soccer 2-3 times per week.

Week 3 was tough and the trainer did warn me about this at the start. I had a couple of occasions when the weight loss seemed to slow down. I basically trusted the processes and reminded myself why I was committing to this. Those two factors always helped me and it proved to be right, he says

Not everyone who works a 9-5 job can go through such an intensive fitness program and achieve theirgoals. But Bowden did. According to him, time management is the key to success. He had always incorporated it in his professional life and he just needed to do the same with his personal life as well. He said, I changed my diary around at work. Moved all 1 hour meetings to 45 minutes. Avoided needless time spent on unproductive activities and used my time traveling between meetings and back and forth from work, to manage my e-mails. With this I usually gave myself back an additional 1.5 hours a day which I invested inextra workouts. I also made sure that I spoke to my fianc, my manager and my close friends to convey that I needed their support during this process which would enable me to be a better person and employee.


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This guy lost 24 kg in just 16 weeks. Here’s how he did it – GQ India

Aug 16

7 ridiculous questions dieticians get asked All. The. Time. – VOGUE India

As nutritionists, we are constantly subjected to various kinds of people who have been struggling with weight loss. Thanks to the freely circulating (mis)information there are plenty of myths being created all the time. Here are the seven of the most frequently-askedquestions that dieticians receive, with myth-busting responses for each.

So, Ill definitely lose at least one kg a week, right?No one can guarantee your weight loss except you. A nutritionist can prescribe you an eating pattern and keep changing it based on your bodys response, but if you simply make your own changes and increase or decrease your calories on a whim ,your weight will definitely fluctuate. Besides, all of us do not have the same metabolism, so while some people can lose weight quickly, others may do so at a much slower rate, and asking your nutritionist for a guarantee is like asking her to predict when it will rain next.

Is all of the food you want me to eat calorie-free?Some people fool themselves into believing that when the label says diet food, it means virtually no calories. Remember, apart from plain water, there is no food that is calorie-free. Anyone who says otherwise is fooling you.

If I have a night of binge-drinking planned, can I detox the next day and lose weight?Our bodies are naturally equipped with detoxification processes that are working 24/7, which is why we perspire and pass out all the waste from the body. When you drink alcohol, you may eat lighter food the next day to feel less clogged up, but this is not going to help lose the calories that are now stored in your system. The best way to rid yourself of these calories is to exercise and burn them off.

Im going for an all-you-can-eat buffet dinner; is it okay if I go to the gym for two more days this week to burn the calories?If only things were so simple. Exercising a little extra the week that you eat morewill not help rid you of those calories. Whats more, if you are not consistent with your workout,your metabolism is not going to rise either. Exercise is not something you can store in your body but calories are easily stored, so dont switch one for the other.

How long do I have to follow the diet? I can eat everything after I lose weight, right?Going on a diet to lose weight should mean a lifestyle change, and this change should be permanent. If you are a person who keeps going on and off diets, you will constantly find yourself losing and gaining weight constantly. It is not a great idea to only look at the calorie value of food, instead start looking at food from the point of view of nourishment and what makes you fitter, and you will find making healthy choices far easier.

It was diet food so I ate a few extra helpings. Why does the scale not show any weight loss?The diet food tag itself somehow makes people fail at their diets. Dont fall for gimmicks that promise no-sugar, low-fat, fat-free or sugar-free labels. Usually, one ingredient is simple replaced with another and the calorie values are altered only very slightly. If you end up eating too many portions of this food you will end up making up for those calories anyway.

I ate a large meal, but I swear I had a diet soda with it. Is that okay?This is the weirdest logic. You are reducing the calories you get from sugar, but what about all the extra fat that you have consumed in your big meal? Topping it with the artificially-flavoured drink may ease your guilt temporarily, but it wont do anything for your waistline for sure.

The bottomline is to eat healthy because it is good for you, not because your dietician wants you to. And whatever plan you get on, make sure its one you can keep up with, even when your excess weight has dropped.

Samreedhi Goel is a Mumbai-based nutritionist, fitness expert and proprietor at Size Wise The Fitness Studio. You can contact her

The rest is here:
7 ridiculous questions dieticians get asked All. The. Time. – VOGUE India

Aug 16

‘I want to live a long time’: Mom drops 78 pounds, goes from size 18 to 4 –




In January 2016, Kari Hammond stumbled upon her 15-year-old daughter, Alexa, crying. When Hammond asked Alexa what was wrong, she said she was worried about her mom because Hammond was so overweight at 5 foot 5 inches tall, she weighed 217 pounds. And, Alexa was also afraid shed grow up to be “fat.”

It was kind of a come-to-Jesus moment for me, Hammond told TODAY.

How this mom lost 78 pounds in 1 year Play Video – 0:52

How this mom lost 78 pounds in 1 year Play Video – 0:52

But Hammond had been overweight since she hit puberty and wasnt quite sure how to lose it. She had tried loads of diets where shed lose weight and then gain that weight back and then some. She decided to ask her mom, who always exercised and ate healthy foods, what to do. Her mom, Randi Longmeier, gave Hammond four recommendations:

I tried a lot of different things than these four things [in the past], Hammond said.

But this time she followed her mom’s advice and started by cutting sugar. After eating no sugar for two weeks, she downloaded an app, Lose it! to track all of her calories and her exercise. Next she started tabata workouts, high-intensity training with a 10-second break between each 20-second interval of exercise. At first, she could only work out for 10 minutes before she felt exhausted. But she kept trying and built up her stamina.

In a few weeks, the weight started coming off quickly. But then it leveled off.

It was a really steady loss for me, she said.

When Kari Hammond’s daughter, Alexa, told her mom she was worried about her health because Hammond was so overweight, Hammond decided to get healthier.

As she continued losing, she altered her goals to match what she was doing. Originally, she thought shed like to be at a health body mass index, which was 150 pounds. After reaching that, she adjusted and lost more weight and now weighs 135 pounds.

In total, she lost 78 pounds. Being flexible helped her be successful. She also added some muscle by doing tabata-style exercises for 40 minutes and walking for an hour each day.

I used to think I had no time for exercise. Forty minutes of exercise is four percent of my day, I can give myself four percent of my day, she said. That was life changing.

For the past nine months, she has been maintaining her loss. She still relies on the four suggestions that Longmeier gave her and learned she was stronger than she realized.

I can do really hard things, she said. Health is important and I want to live a long time.

In less than a year Kari Hammond dropped 78 pounds by following four tips her mother gave her.

Hammond provided tips to others hoping to lose weight.

When the number on the scale doesnt budge, it can feel overwhelming. Thats why Hammond looked at other wins during her weight-loss journey. She celebrated milestones, such as feeling more comfortable in a chair, having a noticeable collarbone or seeing one chin instead of two. This kept her from feeling frustrated.

Logging every single thing she ate and her exercise helped her lose steadily and keep the weight off.

I am super consistent. I have literally logged every single thing I have eaten for 450 days, she said. I am that dedicated to this process.

There are days when Hammond eats twice the calories she was supposed to eat. When that happened in the past as she tried losing weight, shed give up. Now, she takes a more realistic approach.

Since losing 78 pounds, Kari Hammond finds that she enjoys being active and has a harder time just sitting on the couch.

I made many mistakes, she said. I recognize it and move on from it.

For more weight-loss inspiration, check out our My Weight-Loss Journey page.

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‘I want to live a long time’: Mom drops 78 pounds, goes from size 18 to 4 –

Aug 14

‘What Would You Do?’ recap: Man pushes pregnant wife to lose weight – ABC News

Here is a recap of this week’s episode of “What Would You Do?” with ABC’s John Quiones.

A young boy picks out a doll for his mother to buy him at a toy store. She is ashamed by his choice and wants him to select what she considers a boys toy. A young girl wants to play with a truck, but her mother does not agree with her choice. What will other shoppers think when they see the mothers disapprove? Watch what happens:

A single father is introducing his daughter to his girlfriend for the first time. The daughter doesn’t approve of his falling in love with a much younger woman. How will others react? Watch what happens:

A waiters obsessive-compulsive disorder is upsetting a pair of diners who say it is affecting their dining experience. How will other customers react? Watch what happens:

On a busy street, a motorist doesnt know how to change his flat tire. How quickly will passersby offer to assist? What happens when the stranded motorist is an attractive blond woman? What about a Muslim man? Watch what happens:

A lesbian couple is being denied a wedding cake at a bakery because the owner says same-sex marriage is in conflict with his beliefs. With whom will the other customers side? Watch what happens:

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‘What Would You Do?’ recap: Man pushes pregnant wife to lose weight – ABC News

Aug 14

What You Need to Know About Low-Carb Diets –

By now you’ve probably seen and heard the term “low carb” used in hundreds of scenarios from flashy headlines to celebrity endorsements and even the snack aisle. That said, internet buzz around a weight-loss diet one morning can be entirely contradicted by another trend the next day.

That’s why I’m breaking down everything you need to know about the low-carb life and redefining which carbs you should eat versus the ones to cut back on.

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Little known fact: Carbs are actually in almost everything we eat, but in very trace amounts. Let’s start with some basic biochemistry: Dietary carbs are made up of sugar molecules called saccharides. Saccharides break down in order to be digested and absorbed in your body, where they are responsible for literally everything: metabolism, tissue and organ function, even the synapses your brain is firing right now!

In the plainest of terms: These simple sugars fuel our organs. While protein, fat and carbs break down into smaller molecules to provide energy, glucose (the simplest sugar molecule) is the preferred source. Our very smart and energy-saving bodies do everything in their power to provide enough glucose to get stuff done, including using fat and protein when necessary.

They use what they need for metabolic functions and ultimately store whatever’s left over in adipocytes a fancy, science-y way of saying “fat cells.” What happens if we’re storing more than we’re using? We gain weight. What happens if we use more than we store? We lose weight. Easy as (crust-less) pie, right?

Er, sort of.

Eating plans that cut carbs to less than 50 grams per day can induce ketosis, a physiological state in which your body uses fat cells for energy. There are two main reasons why low-carb diets show results quickly.

First: Since we use carbs for energy, cutting them means we have to pull from somewhere else to keep our organs functioning. Our bodies then turn to the glucose stored in our muscles as glycogen for fuel.

What else happens when we break down muscle glycogen? We lose water weight! Our muscles store about 3 grams of water for every gram of glycogen, meaning we can lose quite a bit of weight right away when we tap into glycogen stores for fuel. That’s why someone who loses weight in “just one week!” from a low-carb plan is likely losing water weight, not necessarily real weight that stays off over time.

Second: Most of us eat too many carbs to begin with. About half of our calories should come from carbs, according to the USDA Dietary Guidelines for Americans. That’s about 250 grams per day for a 2,000 calorie diet, or even fewer if you’re eating less than that. When you consider all of the grain-based foods and sneaky sources of added sugar, it’s easy eat a whole lot more than the recommended amount.


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There’s a major misconception about low-carb diets that I hear frequently: “Steak, bacon, butter, cheese, oils, avocado, coconut oil You can eat all of the meat and fat you want, right?!” Not quite. Ultimately, all diets rely on the same principle: Calories in versus calories out.

Some diets cut calories from all macronutrients (protein, fat and carbs) in equal amounts. Others cut from fat, and some buzzy types cut from carbs. But the end result is the same: You cut calories, you’ll lose weight. If you eat them in excess, you’ll gain weight. So just because you’ve eliminated one macronutrient doesn’t give you free rein to chow down on another type of food!

Originally posted here:
What You Need to Know About Low-Carb Diets –

Aug 14

Victoria’s Secret model trainer reveals which diet made models gain rather than lose weight –

Justin Gelband has trained Miranda Kerr, Candice Swanepoel, Irina Shaik, Karlie Kloss and Martha Hunt and while exercise is important, he says, what you eat is “85% per cent of what you do”.

Speaking to Business Insider he said he is a fan of the Paleo Diet, also known as the “caveman diet” which sees people eating mainly foods that were around in the stone age including fruit, veggies, roots and nuts.

However, he is not such a fan of juice diets.

“At Fashion Week some models went on a juice diet and didn’t tell me,” he said. “Not one lost weight, some actually gained weight. That got me in big trouble.”

The diet involves dramatically decreasing your calorie intake very quickly which can cause the body to hold on to extra calories.

“There’s a time and place for juice fasting – just not for weight loss,” added Gelband.

“If you’re on a yoga retreat in Bali, you’re meditating and doing yoga and you want to drink juices becuase you don’t want any heavy foods in your body that’s fine.”

Of the women’s enviable figures, he said they’re “not beanpoles” and he “makes them eat” as this is key to having the energy to train.

Read this article:
Victoria’s Secret model trainer reveals which diet made models gain rather than lose weight –

Aug 12

After Surviving Family Tragedy, This Man Lost 100 Lbs. and Became a Bodybuilder –

Javier Hernandez has overcome a lot of obstacles to get to where he is today.

I was always overweight, Hernandez, 32, tells PEOPLE. Out of eight kids, I was the fat one with the huge appetite. But life at home was hard. Raised by a single mother in the projects of Tempe, Arizona, Hernandez and his family didnt have a lot of money. My food options werent the best we would have cheap fast foods, donation boxes of foods, he says. Playing outside wasnt much of an option due to the high crime rate in our projects. They even endured bouts of homelessness.

He continued to struggle throughout his childhood, losing his older brother when he was 16 years old and going through a painful breakup a few years later. He became severely depressed. Friends intervened when they saw him struggling. They reminded me of a promise I made to my late brother to fix myself, says Hernandez, who weighed 325 lbs. at his heaviest. Iknew I was damaged inside and out and needed to make a change.

In 2011, he began the process of losing weight.When I first started, I knew that I didnt want to be thin I wanted to be built, says Hernandez, who shares his weight loss journey on Instagram. I also knew that I had to get rid of all the things that could be making me overweight, like sweets, fried foods and tortillas.

FROM PEN:Half Their Size: Lindita Weighed 250 lbs. Before Deciding To Lose The Weight

So he ditched his food vices for a mix of healthy proteins (eggs, chicken, protein shakes) and complex carbs (quick oats and sweet potatoes). To help battle my appetite, he says, I would consume a ton of veggies like broccoli, green beans and spinach.

Hernandez also found solace at the gym, where he worked out seven days a week. By 2012, he had lost 120 lbs. and decided to enter bodybuilding.coms male transformation contest. He was ecstatic when he actually won. I was super surprised, he says. Nothing like that ever really happens for me.

The experience inspired him to enter a physique show and he continued losing weight, getting down to about 170 lbs. But a couple weeks before the 2012 competition, Hernandez was hit with another blow: He lost a second brother. It sent him into an unhealthy spiral, and he gained back some of the weight.

I knew drinking and eating myself away wasnt going to help, says Hernandez, who finally decided to recommit to his healthy routine.

After losing weight a second time, he got a tummy tuck to get rid of loose skin.

He also renewed his commitment to physique shows, competing in his first in 2014. Hernandez put on more muscle after his surgery, currently weights 180 lbs. and continues to compete. He is also studying to get certified in sports medicine.

And he also now has a strong support system cheering him on.

When I first started [this weight loss journey] I was on my own, says Hernandez, who is married with two young sons. [Now] I want to keep up with [my kids]. They keep me driven; they keep me motivated. They are never going to be my excuse, they are always going to be my reason.

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After Surviving Family Tragedy, This Man Lost 100 Lbs. and Became a Bodybuilder –

Aug 11

Bristol man fights for life-saving cancer treatment – Bristol24/7

Diagnosed with terminal cancer and given just months to live, a Bristol man is battling to get life-saving treatment that the NHS cant provide.

Chemo is rough, its really rough, admits Tom Ashford, who is desperately fighting for this one chance to spend more precious time with his partner, Ryk Thomas.

It does affect your whole body so you lose weight very quickly, which is the scariest thing.

I just deal with it and I do not have people around me who are not singing from the same hymn sheet, I need to be around people who are positive. They say its terminal, but I say Im fighting it and the treatment in Poland has given me hope.

It was in March this year that the couples lives were turned upside down by the news that Tom had been diagnosed with stage four stomach cancer and the NHS could not provide anything other than palliative chemotherapy.

Devastated by the bleak outlook, they were given a glimmer of hope after meeting a woman who had faced an almost identical situation, but sought treatment in Poland, where she was operated on by Professor Polkowski, who successfully removed her advanced tumour.

Ryk and Tom hope that the innovative, but proven, operation could offer a precious lifeline and launched a fundraising campaign to cover the treatment that costs upwards of 20,000.

I have had amazing support, its humbling, says Tom, of Stapleton Road.

I think we all go along in our normal lives feeling loved, but it is overwhelming the amount of support you get when you are running a campaign like this. Me and Ryk worked as landscape gardeners and one of our clients gave 2,500.

The 56-year-old is undergoing chemotherapy in Bristol which has shrunk the tumour and he hopes to go for the operation in September.

Tom and his partner Ryk

Within three days after coming home from a chemotherapy session, I just start shedding loads of weight. I use to be 83 kilos and now I hover around 70-73 kilos. I manage it by eating regularly and sleeping and going for walks twice a day, he told Bristol247.

The good news is the tumour is shrinking. I hate the chemo, I absolutely hate it, but we just go on day to day, hour to hour and I get bored and fed up, but do not allow it to get to me.

Speaking of the day he received the diagnosis,Tom says: I remember going for the endoscopy and I could tell she was freaked out by what she found.

When I got the diagnosis, at first it sort of blew us apart. I actually went away to stay with a close friend for a few days and spent time coming to terms with it and then when I got back, we were able to turn things around. Its been upsetting and frightening, but I have improved.

Ryk has spoken of his love for his partner: Ive never loved anyone so much. My only regret is that I didnt meet him earlier.

This life-saving treatment will give us precious time to live, to laugh, to take our beloved dogs, Spencer and Pablo, for walks on the beach. More importantly, it will give us time to share the things we all take for granted until events like this take us down a path we dont want to tread.

Friend and neighbour Emily Daly is just one of the people getting behind the campaign and she has organised a family fun day and dog show in his honour which will take place on Sunday, August 27, at Oldbury Court Estate (Vassals Park) from 10am-4.30pm.

She is hoping to raise as much money as possible to help find a cure for Tom and help fund ongoing care.

Read more: #Donate4Mike campaign couple celebrate remission

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Bristol man fights for life-saving cancer treatment – Bristol24/7

Aug 8

Weight loss: How to lose weight fast by eating THIS everyday | Diets … –

Luckily for those hoping to lose weight, it doesnt have to involve eating a strange diet food.

And there is no denying yourself either – something which is a common complaint of most weight loss meal plans.

Milton Stokes, R.D., author of Flat Belly Diet! For Men, revealed eating breakfast is essential for weight loss.

Explaining why, he told Mens Fitness: It’s like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day.

The aim should be to intake around 400-600 calories within an hour of waking up.

Stokes advised focusing on protein, healthy fats and fibre, as these will leave dieters feeling fuller for longer.

There are a few meals to try in the morning that cover all of these ideals.

Jorge Cruise, author of The Belly Fat Cure, advised eggs with avocado/

He said: Avocados are nature’s ideal fruit for weight loss. They replace sugar with appetite-curbing good fat.”

If you prefer a quick shake, then choose one with whey protein.

David Grotto, R.D., author of 101 Foods That Could Save Your Life said: Whey is rich in branched chain amino acids, which stimulate muscle growth.

The more muscle you have, the greater the fat-burning capacity of your metabolism.

Finally, a simple yoghurt topped with fresh fruit to make it interesting and sprinkled with high-fibre cereal is another option.

Dawn Jackson Blatner, R.D., author of The Flexitarian Diet, said: The fat in yogurt contains conjugated linoleic acid, which can help you stay lean.

She also said study after study shows a direct link between fibre and weight loss.

Losing weight is not all about diet – new research, conducted by the University of Leeds, has shown that adults who get six hours or less sleep a night, or have poor sleep patterns, are more likely to be overweight, obese and have poor metabolic health.

The study, led by Dr Laura Hardie, Reader in Molecular Epidemiology at the University of Leeds involved 1,615 adults who reported how long they slept and kept records of food intake.

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Weight loss: How to lose weight fast by eating THIS everyday | Diets … –

Aug 8

Katherine Heigl Just Shared Her Super-Refreshing Post-Pregnancy Weight Loss Strategy – Shape Magazine

Losing weight following a pregnancy can feel like a game of “who can snap back fastest?”This leads many women to rely on overly strict diets and workout routines to lose the weight as fast as possible. The pressure can be especially strong if you’re a celeb with an “on-screen weight”to maintain in order to get back to work. Well, Katherine Heigl, who recently gave birth to her third child, is taking a different path to shed the baby weight, she shares in a post on her blog, titled”Baggage, My Postpartum Weight Loss Journey.”

Heigl’s story is familiar: She was frustrated at how much weight she gained during her pregnancy compared to other women. (This writer felt the same.) Like many women, Heigl lost much of the weight automatically (she lost about 30 pounds within 10 days of giving birth, she shares). But she found the remaining 20 pounds she gained during her pregnancy much more stubborn.

Photo: Katherine Heigl

Heigl explains that in order to tackle the remaining weight,she had to completely change her mindset to one of moderation and balance. “The years of deprivation, counting every single calorie, completely eliminating major food groups and setting unreasonable weight goals are over,” she wrote.

“None of those things ever really worked for me and only fostered an unhealthy, resentful relationship with my body, an attitude that I do not want to pass on to my daughters.”

Throughout the post, Heigl describes the steps she’s taking to lose the weight gradually, without being hard on herself. Step one: Planning out low-calorie meals, without being overly restrictive. She shares that she uses EatingWell to help her plan wholesome, nutritious meals and to help her determine her daily calorie intake, especially while breastfeeding. Her current go-to: overnight oats and smoothies for breakfast and simple soups for lunch. (Here, more overnight oats recipes that will change your mornings forever.) She’s also been saving time on meal planning and grocery shopping time by relying on food delivery service HelloFresh to make quick and easy low-cal dinners.

In terms of her fitness regimen, Heiglshares that she’s been devoting “no less than threedays a week to exercise that suits my body type, like yoga and long hikes.” (“I’m not into those high-impact cardio or weight training classes,” she writes.) The other crucial component for her weight-loss success? Prioritizing sleep. Heigl shares that even with a 6-month-old, she’s been managing to get in an impressive eight hours a night.

Overall though, Heigl’s best weight-loss advice for fellow new moms is to start the day with positive mantras about your body and to cultivate gratitude, which can make weight loss less of a painstaking process, she says. (Try this mantra.) “The difference I’ve found in doing the work with a loving and positive attitude versus an anxious, frustrated, and negative one is that the weight really does seem to just fall away with less struggle,” she wrote.

Photo: Katherine Heigl

Heigl’s philosophy could be beneficial whether or not you’ve just given birth. Weight loss should never be a race, and beating yourself up in the process won’t do you (or your body) any favors.

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Katherine Heigl Just Shared Her Super-Refreshing Post-Pregnancy Weight Loss Strategy – Shape Magazine

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