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All across the world right now, many of us are practicing social distancing in order to slow the spread of the coronavirus (COVID-19),thenew viral strainin the coronavirus family that affects thelungs and respiratory system. While unfortunately not all of us are complying yet, many states have thankfully begun enforcing shelter-in-place and curfews. COVID-19 is a serious matter. Its vital we take action now.

With many of us quarantining at home, lots of us are utilizing social media. And with us being on social media more frequently, we may be seeing an influx of diets and exercise routines placed right in front of our eyes. Ive seen some people joke about gaining weight during this pandemic and becoming ugly and fat. Its so important to not conflate the words ugly and fat because fat people do exist and there is no reason to insult them for existing. I love the quote, Im not pretty for a fat girl. Im pretty. Period.

If you are seeing lots of weight loss tips on your news feed, first of all, feel free to unfollow anyone posting them. Its especially triggering to those in eating disorder recovery, so dont feel bad for putting your health first. Weight loss posts can normally be triggering to us, but with the additional stress right now, it may seem more appealing to try it out. Know that you dont need to lose weight with your free time. Please reach out to a professional if you need support. Many therapists are utilizing video sessions right now.

As well as not having to lose weight, Im here to tell you that its perfectly OK if you gain weight during this time. It makes perfect sense. Some of us are stress eating or emotionally eating. Some of us are choosing to relax. Some of us cant exercise as much. Some of us are snacking more. Some of us have more time on our hands and feel bored.

While Im not eating more than usual, Ive found that Ive been eating my food quickly, likely due to stress and anxiety. Many of us are overstimulated right now. I bet many of us have trouble turning off the news or putting down our phones. I personally want to know the latest updates so I can be aware and abide by laws and regulations to keep myself and others safe.

I enjoy practicing intuitive eating, which is a wonderful practice of mindfulness to combat disordered eating or eating disorder behaviors. I slow down, notice how my food tastes, listen to my hunger-fullness, check in with my thoughts and emotions and am aware of how the food is affecting my different senses. However, we may not be able to practice intuitive eating right now due to stress, worry or anxiety about COVID-19.

One of my previous therapists, who specializes in eating disorders, told me its OK to sometimes use food to cope, when I shared with her I felt suicidal when I was a teenager. She said shed much rather me lean on this coping mechanism than not be alive. While of course, we want to lessen eating disordered behaviors and have a nourishing relationship with food, sometimes stressors arise where we have limited means of coping. We sometimes use food to cope. And thats OK. We are human. We arent perfect. We are ultimately trying to protect ourselves, cope and feel better.

Its heartbreaking that many people in recovery from eating disorders are struggling with quarantining right now, because that mirrors self isolation, which is something many of us struggle with in the depths of our illnesses. In treatment or therapy, we are told to not isolate and to be around supportive people. Right now, thats going to look a bit different because we cant physically see every person wed like to see, and we must self quarantine. I encourage people to video chat and text their supports right now. Its not the same, but it is a way to keep connected and ideally feel less alone.

We may come out of this quarantine however many pounds heavier, but is that really a bad thing? If thats the worst thing to happen, we did good. If you gain weight right due to emotional eating, snacking or eating more, or not exercising as much as you usually do, you are still the same person you were before. Your worth doesnt decrease or disappear if you gain weight.

If youre struggling with the idea of gaining weight right now, I encourageyou to write down five things you like about yourself, that have nothing to do with your appearance. You could even write it in the Notes section in your phone so you can access it quickly as a reminder. Are you a good friend? Are you a good listener? What do other people value about you? If you gain weight in the near future, take out this list and read it over. Take it in. You are more than your body. Weight gain could never change what people love about you.

Here are mine:

1. Im compassionate. It helps me be understanding of others.

2. Im a talented writer and artist. I express myself through writing and art and other people value my work.

3. Im perceptive of other peoples emotions. I am quick to pick up on other peoples feelings, which means I can offer support and kindness.

4. Im mindful and self aware.

5. I value my friendships and enjoy making friends feel special and loved.

Please know its OK to gain weight while social distancing.

Concerned about coronavirus? Stay safe using the tips from these articles:

GettyImages photo via Joko Yulianto

Read more here:
I Need You to Know It's OK to Gain Weight While Social Distancing - The Mighty

A mum and daughter duo will be celebrating Mothers Day on Sunday by showing-off their fabulous new figures, after losing nearly nine stone between them and slimming down to sylph-like size eights.

Winning their very own battle of the bulge strengthened the bond between fine art student Elsie Spalding, 21, and her mother, childminder Tracey Spalding, 50, of Hertford, Hertfordshire, who were both a large size 16 at their heaviest.

Inspired by her mum, who was the first to fight her flab, Elsie recalled feeling beach fit for the first time ever this summer, saying: I was on holiday in Spain and wore a bikini for the first time in my life.

For Mum, losing weight has been a massive confidence boost, too, she added.

Gorging on pizzas, bacon sandwiches and biscuits had taken its toll on both womens waistlines when they finally realised they needed to take drastic action with 5ft 5in Tracey dropping from 12st 11lb to 9st 7lb and 5ft 3in Elsie going from 13st 13lb to 9st 2lb.

At her heaviest, Elsie had a body mass index (BMI) used to gauge a healthy weight of 34.5, compared to the NHS recommended range of 18.5 to 24.9, making her obese.

She said: I had an unhealthy relationship with food. If anything went wrong I would eat, or if I was happy I would eat.

I didnt think I could break this cycle and thought it would be like this for the rest of my life. But my mum made me feel differently and now we are closer than ever.

Hitting puberty at 14, Elsie said that from then onwards she just got fatter and fatter.

At 14, I was a size 12, so I wasnt really big, but compared to my friends who were a lot smaller, my size was noticeable. Still, I wasnt really bothered. I always felt quite confident and was never picked on.

When I got home from school Id just go in the cupboards and get biscuits or crisps and keep snacking.

At 16 and 17 I got worse. I was a size 16, sometimes wearing a size 18, and my friends were all a size eight.

Elsie continued: Then, when I went to university, I was doing my own food shopping, so it would be cheap pizzas and oven chips, packets of Supernoodles, or 99p burgers from McDonalds.

I was conscious of it, but I didnt really want to do anything about it. I did attempt diets, but it would die off and Id just carry on like before.

I used to be confident around my friends, but I started going into myself in front of other people, because Id worry about what I looked like. That was quite difficult.

A few months after she started at Bournemouth University in September 2018, Elsie was surprised when her mum visited and looked really slim, as she had joined WW.

She looked really good, Elsie recalled.

We did a bit of shopping, she tried this top on and looked incredible.

Elsie recalled: I was really impressed by what shed achieved, but I didnt think Id be able to do the same.

But a trip to a caf over the Christmas holidays was the turning point for Elsie, who joined WW a month later in January 2019.

She said: Mum and I were in a cafe together.

Elsie continued: I was having a cheese toastie and a teacake, which was just a snack for me, while Mum had a WW bar.

She told me what I was eating would have been the whole of her daily allowance in points, adding that if I wanted to join WW she would pay for it and help me.

Still, I did not think I would do it, because I thought Id get bored very quickly.

Heading back to university after joining the slimming club online, the pair agreed that Tracey would go to the classes and pass the advice she gleaned on to her daughter, who would then attend them when she finished university in May.

Elsie said: I had to change my whole lifestyle, so I gave everything up.

At the beginning, I would not have a cooked breakfast or a McDonalds because I worried that if I allowed myself to, Id fall back into bad habits.

Elsie said: I did struggle in the first couple of days, but after the first week and a half, Id lost seven pounds, which changed my mindset and made me really determined.

The change has been incredible.

I now eat lots of veg, chicken breasts, WW snacks and sugar free jelly. Ive got a really sweet tooth, so that helps to ease my cravings. I cook a lot of meals from scratch and prep meals for lunch.

A typical student, before her diet, Elsie normally got out of bed at 11am.

But, as the weight started to drop off, she began to get up early to go for a walk or a run.

When she went home, she would join her mum on a park run, a free weekly 5k running event held at parks up and down the country.

I used to get the lift everywhere and Id never exercised, but I started taking the stairs and walking everywhere, Elsie said.

My mum was doing the coach to 5k running app, so I did it too, then when I came home for Easter, we started running together, she added.

It took me about seven months to reach my goal weight of 9st 13lb in July.

I did it really quickly and was really strict. Since then, Ive lost more and now weigh 9st 2lb.

Elsie explained: I feel really great now. Sometimes I still feel a bit self-conscious, but when I go to the shop and buy a size eight instead of a size 16 it feels so good.

My whole fashion sense has changed. I buy things I never thought I would. I was wearing skirts all through the summer and little crop tops.

Shaping up together has made the mum and daughter team closer than ever.

We love finding recipes and cooking together, said Elsie. Well still eat something like fish and chips, but well make our own hand cut potato or sweet potato chips, and then well have chicken nuggets using chickpea breadcrumbs.

We also do the park run together on a Saturday morning.

We were always close, but were even closer now.

Tracey, whose husband, Dan, 52, is an alarm fitter and who also has a son, Alfie, 23 who works with his dad, said her motivation to lose weight was the approach of her 50th birthday.

With a BMI of 29.8 before she slimmed down making her overweight, according to the NHS, she said: I was coming up to a big birthday and I wanted to be fit at 50.

I realised I was unhappy and started thinking about my health and fitness. Id always been between nine and 10 stone, but after I had children the pounds started going on slowly.

Tracey continued: I work as a childminder, so am at home picking all day. I would then enjoy a few glasses of wine in the evening and liked a good night out in the pub.

Id eat a lot of unhealthy food like sweets, chocolate, crisps, bacon rolls and pasta and went up to 12st 11lb.

I could not fit in any of my clothes anymore and I wasnt doing any exercise. I just didnt feel good.

With Elsie leaving for university in September 2018, Tracey thought it would be a good time to join WW, and by March 2019, she had lost almost three stone, taking her down to 10 stone.

Reaching her goal weight of 9st 7lb in March 2019, she has stopped boozing in the week, watches what she eats and runs 5k three or four times a week to keep the weight off.

And she is delighted that her own successful diet inspired Elsie to address her weight, too.

I didnt want to tell Elsie that she should lose weight, I knew it had to be her decision and she had to do it when she was ready, Tracey explained.

But I think it sparked something in her when she saw how Id done it.

She did really well then we both started running, we did the Race for Life and were doing the park runs together.

Tracey said: Its so important, because as well as increasing our health, its something that we can do together. I go and visit her at university in Bournemouth, then we get up and do the park run.

Im so proud of her for doing it. Its not just for health but for our mindsets as well.

Weve always been close, but its brought us closer together.

And Tracey is really feeling the benefits.

I feel brilliant now, I sleep better at night. I feel good going out to buy clothes and summer is great as I dont feel like I have to cover everything up, and I can wear shorts.

Before I would hit the snooze button but now Ill jump out of bed and get a run in before the day starts.

Tracey added: I eat lots of homemade soups, fish and veg and have stopped drinking in the week. I dont miss any of it.

Looking forward to spending Mothers Day together, Tracey and Elsie will be spending it at home this year, with activities restricted due to the coronavirus.

I think it will be a quiet celebration this year. Well probably just cook something nice together, Elsie said. She really is the best mum. I couldnt have done this without her.

For more information about myWW, visit WW.com or download the WW app and to follow Elsies journey on Instagram visit @es_progess

More:
Mum and daughter show off their new figures after curbing their junk food addiction - ExaminerLive

While staying healthy should be your number one prerogative right now, it is also a good time to take stock of your weight loss and fitness goals. If you are confined to working from home, include these 10 exercises as a part of your daily routine to stay fit, and if youre looking for some weight loss motivation, keep scrolling to read 25-year-old Arjun Guptas inspiring weight loss journey.

Gupta tells us that at his heaviest, he weighed 100 kg and was prompted to get in the best shape of his life after he came back from a vacation and found everyone around him discussing their fitness plans and healthy lifestyle goals. I weigh 68 kg now. I lost 32 kg in 7 months by following the below weight loss plan and making simple changes in my daily life.

I was able to lose weight with a combination of both dieting and exercising."

My earlier diet was full of carbohydrates and sugar. I never exercised. But now, sugar (artificial) is out of my diet. I workout 6 days in the week and also weigh myself every single day in the morning just before I head to the shower.

Weighing myself every single day helped me understand what were the things that I was doing (and eating) correctly and what was not working for me. I held myself accountable if my weight on a given particular day was significantly higher than the previous day's weight - this helped me avoid eating out as well because I knew that if I ate out, the next morning I would see an increased number on the weighing scale. This self-accountability helped me a lot in my journey along with the below workout plan.

I began with gymming for 2.5-3 hours daily. This included 1 hour of walking. I began with slow walks on the treadmill, then slow running, then fast running. This finally led to - 20 minutes running + 40 minutes walk + 20 minutes cycling.

QUICK READ: Expert tips on how to start running everyday -- and its benefits

Post this, I did simple weight training and 50 squats, 50 toe-touch and 50 sit-ups. Apart from my cardio and weight training, I usually clock in 17-18000 steps on any given day. So that helps as well!

He also breaks down all the changes he made in his diet plan, below.

I began with avoiding artificial sugar. Tea/Coffee were to be consumed without sugar which was too hard in the beginning. Chocolates/pastries/cakes/ice creams/chips/biscuits/soft drinks were totally stopped. I increased the fruit and vegetable content in my food as well. This is what my diet comprised:

Breakfast: I began with having 1 banana, 4-5 blackberries and plain cold milk in the morning followed by coffee without sugar before lunch.

Lunch: One bowl of yogurt, salad, 2 chapatis and 1.5 cups of protein like dal/soybean vegetable.

Dinner: Salad or sandwich.

Self-accountability is crucial. Also, while having a cheat meal, the only person being cheated is YOU. A cheat meal can spoil the entire week's efforts. So try and avoid cheat meals as much as you can. Push yourself and you will reach your goal.

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who lost 32 kg by making these 2 simple changes in his life - GQ India

A weight-loss journey can be motivated by many things, but after struggling with her weight for most of her life and being diagnosed with type 2 diabetes, one woman lost an incredible five stone four pounds by overhauling her lifestyle and following a simple diet plan.

60-year-old Carolyn Jarrett is no longer struggling with her weight after losing over five stone in five months using a simple diet plan, but best of all, after embarking on her weight loss journey she managed to reverse her type 2 diabetes.

A life-changing accomplishment which she swears she could not have achieved if it wasn't for the Lighter Life diet plan.

So, how did she drop from, at her heaviest, 26 stone to a much healthier 12 stone, nine pounds?

Carolyn shared her weight loss journey with Express.co.uk.

READ MORE:Best weight loss: Eat this for breakfast to slim down

She said: "In 2004 I was diagnosed with type 2 diabetes, I always knew my weight was the biggest contributing factor but when youve struggled since childhood its extremely difficult to find the right solution. I was 26 stone at my heaviest.

"I persisted with low carb diets for a while, with some degree of success, but the high fats and large portions didn't help with either the weight loss or glucose control," she revealed.

But then in April 2019, when Carolyn was urged to change the dosage of her Diabetes medication and take on a more drastic approach to tackle her condition, she said enough was enough and decided to take her health into her own hands.

She said: "I was fed up of being labelled obese and type 2 diabetic, it was time to take responsibility for my own health.

"Id been reading up on some recent diabetes trials with really positive results and I too wanted to see if a Total Diet Replacement plan could do the same for me.

"Plus, in January I saw a man called Mike on ITVs This Time Next Year reverse his type 2 diabetes using LighterLife. If he could do it, why couldnt I?"

After being inspired by the ITV special, she embarked on the LighterLife Total Diet Plan to lose weight and also reverse her diabetes just like Mike.

LighterLife is campaigning to help people live healthier and more fulfilled lives by boosting confidence, self-esteem and belief.

The LighterLife weight loss plans combine a very low-calorie diet (VLCD) with weekly counselling.

With LighterLife dieter get access to meal-replacement food packs - consisting of shakes, soups, mousses or bars - and no conventional food.

"I didnt have to prepare or plan out my meals which was great," she revealed.

She continued: "I really liked LighterLifes total diet replacement meals Foodpacks theyre delicious, especially the meal bars.

"I was so surprised how straightforward it was to follow, too; all I had to do was choose four products for the day and I knew I was getting all the nutrition my body needed without the extra calories.

"The fast weight loss kept me motivated. Improving my health was my goal and the weight loss was just a bonus, but its amazing how good you can feel when youre shedding the excess weight."

After being on the plan for only a few months Carolyn was able to see great results, once she went back to the doctors for one of her regular check-ups she found that her blood sugar levels were in the normal range, meaning she had fully reversed her type 2 diabetes.

She said: "For the first time in 15 years my blood sugar levels were in the normal range, I had reversed my type 2 diabetes! I cried when I got this life-changing news Id done what I set out to do. I changed my life for the better"

She continued: "LighterLife has completely changed my world, I was on the verge of being on insulin for the rest of my life, at risk of a multitude of health complications, but here I am today diabetes free and feeling on top of the world.

"Ive gone from a dress size 26 to a size 14, the LighterLife programme and support from my mentor has allowed me to achieve life-changing result.

See the original post here:
Weight loss: Woman sheds 5 stone in 5 months & reversed type 2 diabetes with simple diet - Express

My name is Lacey Renee Fithian (@lacey.fithian), and I'm 34. I live in California and I'm a mother and wellness coach. After struggling with binge eating for years and reaching 285 pounds, I decided to start tracking my food intake and working out with an at-home fitness streaming service. I feel younger now than I did in my 20s.

My weight issues began very early on. As early as elementary school, I struggled with eating disorders. I would hide food in my closet and under my bed. I regularly binge ate in secret. I was much heavier than all of my classmates, and I was bullied terribly for being overweight throughout my school years and into my early adult years. I had trouble finding clothing in my size.

My mother tried so hard to help me to lose the weight and get healthy by signing me up for numerous diet plans. Plans worked short term, but I didnt maintain the results. I had the mindset that I would never change and food would always have power over me. Thinking this way pushed me even deeper into my illness.

Before work, I would go through the drive-thru and order as much food as possible. Then, I would pull over in the parking lot or somewhere unseen and eat it all. This horrible cycle affected my ability to work and live a decent quality of life. I was literally living just to eat.

I began avoiding the doctor because I was always lectured on good food habits and exercise. I was warned that my weight was becoming dangerous for my stature, and I would do some irreversible damage to my body if I didnt make a change. But that didnt stop me.

I had a long list of health issues, many of which I thought stemmed from being overweight. The most notable issues were severe depression, anxiety, chronic hives, fatty liver disease, and endocrine issues. Most of my conditions required strong medications like hormone medications, steroids, and antidepressants. My weight also caused debilitating back pain and fluid in my knees. My entire system was overloaded from the level of neglect I had subjected it to. I was constantly in pain and uncomfortable.

Instead of changing my ways, though, I used food to console myself. At 32 years old, I was at my heaviest weight of 285 pounds.

I was 32 years old, and I woke up in the morning groggy and in pain. It hit me like a ton of bricks that I had finally hit rock bottom. I had eaten myself into a black hole over the holidays and felt absolutely run down. Everyone around me was setting New Year's resolutions and talking about the changes they hoped to make in the new year. I hadnt thought twice about my future until that moment.

I depended on a heap of medications to keep myself semi-functional. I couldnt keep up with my kids and had withdrawn from society. I wasnt exercising and I was on my way to a heart attack. Metabolic syndrome was kicking in on top of everything else. To be honest, I'd just had enough.

I had tried just about every restrictive diet out there and it never worked. The more I restricted myself, the more I wanted to binge eat. I needed something that wasnt just a diet; I needed a mindset and lifestyle change.

It came down to me becoming my own food detective. I focused on portioning my plate evenly and making sure that all the foods I chose were nutrient-dense and not empty calories. I wanted my calories to be worth it and work for me, not against me.

I also started tracking everything. I used to dread tracking my meals and weighing myself because I didnt want to admit I had a serious problem. But once I began tracking my weight, my water intake, my mood, and everything I ate (down to the condiments, dressings, and seasonings!), I was able to get a clear picture of what was working and what wasnt.

I began with walking and swimming at my heaviest weight and gradually worked my way up to more strenuous work, like yoga and cross training.

Now I work out at home using an on-demand fitness streaming service, where I can pick and choose a program that works for me. I typically do a structured program that is a certain length, like eight weeks or so, and each day the workouts focus on a different area, with at least one day of all cardio. I work out in the mornings at least five days a week, and my workouts range anywhere from 20 minutes to an hour.

I like that there's no guessworkyou just follow the videos. I have lost most of my weight this way, and the convenience of it has helped me stay on track. I dont have to pack up myself and my three kids to go work out.

By committing to myself, Ive been able to reverse the damage that was done to my body and eradicate the illnesses that plagued me for so long. I am virtually pain-free and I no longer depend on a plethora of medications to get me through the day. I take vitaminsand thats it!

Gone are the days of binge eating and trying to fill a void with food. I have learned how to properly eat to fuel my body and exercise to improve my overall health and well-being. Im 34 years old, and I feel better and younger now than I did in my 20s. My journey isnt over, its just beginning. This isnt a short-term goal for weight lossits a lifestyle change.

Read the rest here:
'I Overcame Binge Eating By Practicing Portion Control And At-Home WorkoutsAnd I Lost 150 Lbs.' - Women's Health

Weight loss groups are no longer occupied solely by women - over the past few years men have also been discovering the slimming secrets to success.

In fact, three men in Cornwall have spoken out to urge others to head along to their local Slimming World meeting.

Paul Mills said he was pushed to make changes to his life after a family holiday and has lost 8s 10lbs so far.

He said: "The final straw was a family holiday and generally feeling very unhealthy. Capped off by young nephew pointing out my big belly. We made a decision to join Slimming World when we got back.

"We find food optimising very easy with no real problems. My favourite meal is miso baked salmon with sweet potato wedges and steamed vegetables.

"We are much more active and swim regularly as well as use the exercise bike; our level of fitness has improved and we both feel much better. I can fit in clothes I have not worn for a long time and the best bonus so far was not having to use the extender belt on a plane.

"My family and friends reaction has been a massive boost and this has all been achieved with the fantastic support given by members in my group and my consultant Hayley."

Ian (pictured above) is also celebrating his success and got off to a great start - with a loss of 4.5lbs in week one.

He said: "I had previously tried to lose weight with Slimming World online, but lost focus and started to struggle. Members from Chrissys Monday group in Truro encouraged me to give the group a try.

"I went along with a family member and got off to a flying start, losing 4.5lbs in my first week. Making the subtle changes to how I shop, cook and eat has been easy to do. Free food is fantastic, there is so much you can enjoy, including curry and steak with all the trimmings."

Ian continued: "The changes that I have incorporated with food and activity have attracted lots of positive comments from my friends and family and this has really spurred me on.

"In group, the fun, learning, motivation and support from fellow members and consultant Chrissy has helped me to reach my target weight, having lost three stone in three months. I have really enjoyed it too.

"I feel really positive and chuffed that I have some great awards under my belt, which itself has moved a few notches. Hopefully others might be inspired by my journey and take steps to do the same, they wont regret it."

Brian, who attends a group in Portreath, said: "I was told that as time goes on, I could end up in a wheelchair, or would need two new knees.

"The option was to lose weight, get fit and put off the operation for as long as possible.

"Secret is to not beat yourself up along the way and have fun... Yes group is fun."

Iceland do a range of Slimming World foods and is currently offering a free six pack of Muller Light yoghurts (worth 3) with three selected meals or meats.

They do meals, meats, vegetarian, chips, sauces and soups.

The range includes jackfruit chilli, sausage pasta, meatballs, diet Cola chicken, quarter pounders, vegan cottage pie, ginger chicken noodles and lasagne.

Buy them here

Louise, who runs groups in Indian Queens and St Columb, said: "With the rise of trendy fad diets, people are often seduced by the promise of fast weight losses and take quick-fix routes to lose weight.

"However, these methods of weight loss arent sustainable after all, who wants to feel hungry all the time or give up their favourite foods indefinitely? Especially when that so often means that by February New Years resolutions are a distant memory.

"The fact is, theres no magic pill when it comes to weight loss and the best weight-loss plan is the one you can stick to.

"Our members lose weight by making small changes to the way they shop, cook and eat and filling up on free food foods that are low in calories but satisfying like pasta, lean meat, fruit, veg, potatoes and more so they dont have to go hungry or give up their favourite meals.

"We encourage members to gradually become more active and we provide great support along the way.

"Members develop healthy habits that they can keep up for life, so they can not only reach their target weight but stay there forever."

Here are Louises top tips:

It is a huge misconception to think that you have to make dramatic changes and survive on lettuce leaves and carrot sticks in order to lose weight.

Members are encouraged to make small and simple swaps like switching from oil to low-calorie cooking spray and full-fat butter to low-fat spread, and swapping white bread for wholemeal bread.

Losing weight is much easier when you get in the habit of planning your meals for the week.

Pick meals that you know youll enjoy, try new dishes to keep things interesting and make a shopping list its hard to enjoy healthy meals if you dont have the foods you need to make them in your kitchen.

When youre losing weight, the importance of having a strong support system around you is absolutely vital. Our groups are fun and informative, and members never feel alone on their journey.

Everyone is in the same boat - your fellow members will have lots of tips, recipes and ideas to share; they will celebrate with you when youre doing well and pick you up if you ever have a difficult week.

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But theres no need to run before you can walk. If the thought of exercise makes you sweat, dont let your fears steer you away from getting active after all, exercise isnt just about Lycra and aerobic classes.

We encourage our members to make simple swaps from taking the lift and using the car for short journeys to taking the stairs and walking to the shops.

Increase your activity levels gradually until you reach the recommended level of 30 minutes five times a week.

Having a visual reminder of your long-term goal is a great way to help you stay on track with your weight-loss journey.

Not only is it a great way to see the amazing progress youre making, its a good way to keep yourself inspired and committed. Members often recommend using measurement charts and progress pictures to keep motivated not only will they remind you why youre losing weight, they're fun too.

Excerpt from:
These male weight loss heroes prove that Slimming World isn't just for women - Cornwall Live

Colson Smith, 21, - the actor is best known for playing Craig Tinker on ITV's Coronation Street - has wowed fans recently at The Television and Radio Industries Club (TRIC) Awards when he stepped on the red carpet and unveiled his impressive weight loss transformation. The 21-year-old soap star looked noticeably slimmer in a classic and sleek three-piece suit and casual white trainers in London on March 10.

Colson's weight loss transformation is the result of his Coronation Street charter's, Craig Tinker, decision to embark on a fitness and diet overhaul.

On-screen, his police officer character Craig has taken up running after finding that he was out of breath while chasing shoplifters.

Craig told his friends that he was going to make an effort to get healthier after being bullied at work.

Colson has been playing Craig, the son of Beth Sutherland, in Coronation Street since 2011.

READ MORE:Coronavirus: Could these natural remedies prevent the virus?

The actor's fans were full of praise for his new healthier look, with one commenting on an Instagram post from the bash: "Amazing achievement. You look amazing! Well done you xxxx"

"You look amazing well done your smashing it," said one user.

Another user commented: "Omg you look amazing."

"You look ace," a fourth fan told Colson after he shared a photo of himself at the awards.

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In December, Colson first lost a stone and a half after getting food poisoning while holidaying in Thailand.

According to reports, despite being warned about the local cuisine and risk of some seafood, the 21-year-old actor still tucked in and suffered the consequences.

Colson was only able to eat a banana and three slices of toast for a whole week before recovering.

The drop in Colson's natural daily calorie intake put his body in a calorie deficit state - a state which has been proven to help slimmers stimulate rapid weight loss.

To lose weight like Colson, a slimmer needs to also reduce their daily calorie intake - however, less drastically than he did.

Speaking on his podcast Sofa Cinema Club - which he hosts with fellow Coronation Street actors, Jack P Shepherd, 31, and Ben Price, 47 - the star said: "I was in Ko Lanta. I was sat on the beach and the waiter came over and was like, 'What would you like?' And I said, 'I'll have the prawns to start please.'

"I had avoided seafood [on Ben's advice] but I was sat on the beach and I was like, 'How can you not have seafood on the beach?'

"Well, anyway. I'm not doing that again. I've lost about a stone and a half. In seven days I've had one banana and three slices of toast. I'm on the mend now."

But, this isn't the only time that the 21-year-old actor has slimmed down.

Back in 2016, the Coronation Street star reportedly shed three and a half stones in weight with Ultimate Performance Fitness in Manchester and he said at the time "I feel like an athlete."

Colson Smith isn't the only star who has recently managed to slim down.

British soul singer, Adele, 31, has lost a huge amount of weight in recent times, with pictures of the star causing a stir online.

She has reportedly lost 7 stone in just a few months using a simple diet plan.

An expert revealed intermittent fasting (IF) could be the secret to her weight loss transformation.

Speaking to Express.co.uk, nutritional therapist at feedmehealthy.co.uk, Kelly Vines, told Express.co.uk why Adele may have used intermittent fasting.

She said: It has recently been alleged that Adele has been intermittent fasting, like many fans of this diet she probably chose to do IF as its a lifestyle change rather than a strict no-fun diet.

I like this style of diet as it is relatively easy to follow, its not strict with food, its a slow approach and its easy to be consistent.

At the end of the day, this is the key to weight loss and keeping it off long term."

More here:
Colson Smith weight loss: How the Coronation Street slimmed down - Express

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Heres a 3-step weight loss plan that employs a low carb diet and aims to:

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3).

According to some dietitians, its not uncommon to lose up to 10 pounds (4.5 kg) sometimes more in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 2050 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80100 calories per day (6, 7, 8).

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9, 10).

When it comes to losing weight, protein is a crucial nutrient to think about.

Dont be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 2050 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

See a full list of low carb vegetables here.

Dont be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

You don't need> to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13).

Try going to the gym three to four times a week to lift weights. If you're new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

Its important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you arent reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 12 days.

Its not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

However, if you want to count them, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try.

Here are 10 more tips to lose weight faster:

For more tips on weight loss, read about 30 natural tips for losing weight here.

You may lose 510 pounds (2.34.5 kg) of weight sometimes more in the first week of the diet plan, and then lose weight consistently after that.

If you're new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the keto flu, or "low carb flu." Its usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

By reducing carbs and lowering insulin levels, youll likely experience reduced appetite and hunger. This removes the main reasons its often difficult to maintain a weight loss plan.

On this plan, you can likely eat healthy food until youre full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.

Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet (38, 39, 40).

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.

If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.

Follow this link:
How to Lose Weight Fast: 3 Simple Steps, Based on Science - Healthline

Losing the last few kilos is always a hard task. While 27-year-old Rajni was dedicated to getting fitter, she quickly realized that exercise alone won't get her the desired results. Putting in practice some diet secrets she learnt from her brother, Rajni was able to lose weight and transform for better. To know how she did it, read her story from fat to fit here:Name: Rajni PandeyOccupation: Employed with a private companyAge: 27 years

Height: 5 feet

Highest Weight Recorded: 64 kgs

Total Weight Loss: 7 kgs

Current Weight: 53 kgs

Duration it took me to lose weight: 2 months

The turning point: My fluctuating weight made it difficult for me to find the right clothes. Once I hit 64 kilos, I realized it was high time I do something about myself and that's when I decided to hit the gym. Initially, I was able to drop down to 58 kilos but then I hit a plateau. My weight stayed between 58-60 kilos for the next two years and I couldn't do anything. This was when I decided to seek guidance from my brother, who had successfully lost weight. I consulted him and he gave me more information about food planning, eating pattern, and the importance of vitamins and minerals.

My diet: I started off with 2 weeks of 3 meals a day and reduced it to 2 meals a day for 2 weeks. After 4 weeks, I followed 1 meal a day. I ditched carbs, sugar completely and followed a diet high fats, medium protein, and low carb diet. I also included important vitamins like - B, C, D, E, A, K, and minerals like iron, magnesium, potassium etc. in my diet through supplements.

Low-calorie recipes I swear by: I would bake at home with the help of various YouTube videos. Peanut butter cookies, flour-less dark chocolate cakes etc. Amazing and healthy!

My workout: I work out early in the morning, six days a week- 3 days spent doing weight training and the other two days intensive cardio and one day dedicated to brisk walking or jogging. Sundays are my rest day.

Fitness secret I unveiled: Losing weight is more about what you eat and when you eat. Exercise alone can help you lose a little weight but once you start paying attention to your diet, the results look more promising.

How do I stay motivated? The number of compliments and comments I get from people post my transformation are enough to keep me working on my goals.

How do you ensure you dont lose focus? Through my weight loss journey, I realized one big thing-instead of eliminating, you have to concentrate on fine-tuning your lifestyle. I did not eliminate what all I liked eating. Instead, I started to look for healthier ingredients (trust me, they aren't so difficult to find) and this kept me interested and dedicated.

Whats the most difficult part of being overweight? Obesity makes you more prone to lethargy and low energy levels. Even though my weight was not too much, I would still feel a dip in my energy levels during the second half of the day.

What shape do you see yourself 10 years down the line? Now that I know what would keep me healthy and fit, I would love to follow the same lifestyle and food for longer.

Read more:
Weight loss story: 'My brother's transformation inspired me to lose weight' - Times of India

Scientists have proven once-and-for-all it's easier to lose weight if you eat breakfast and avoid late-night snacks.

Subjects in the US study had lunch and dinner at the same times every day - 12:30pm and 5:45pm - but half had their third meal at 10pm, and the others at a more traditional breakfast time - 8am.

They all ate the same amount of food containing the same number of calories, and the overnight fast was the same for both - just over 14 hours.

"The daily timing of nutrient availability, coupled with clock/sleep control of metabolism, flipped a switch in the subjects' fat/carbohydrate preference such that the late-evening snack session resulted in less fat burned when compared to the breakfast session," the Vanderbilt University scientists said.,

"The timing of meals during the day/night cycle therefore affects the extent to which ingested food is used versus stored."

Here is the original post:
The meal to skip if you want to lose weight, according to science - Newshub

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