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If your new year's resolution is to lose belly fat and get fit, don't be caught out by the numerous 'quick fixes' that promise a flat stomach in ten days.The unfortunate truth is there are no shortcuts, so put away that weird ab-blaster thing you saw on QVC. However, there are ways to lose weight that are tried and trusted. Not easy and quick, perhaps, but achievable.

If you're serious about losing weight, you've come to the right place. We guarantee expert advice and key tips to lose belly fat quickly, healthily and sustainably, developing habits to ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started.

There's no hard-and-fast rule for slim-down success: the best way for you to lose belly fat is the one that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out ten principles that are applicable to everyone, whether you're a fitness novice looking to shed several stone, or you simply require motivation to keep going.

These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. With that in mind, here are ten strategies to get you losing weight quickly.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If you eat 2,500 calories a day the recommended daily amount for a man, although of course this can vary wildly depending on your height, weight and frame and burn 3,000, you are in a calorie deficit.If, however, you burn 3,000 but have consumed 3,500, youre not in a calorie deficit, even though you've almost certainly been working out a lot.

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the right food and doing the right exercise so that youre sufficiently full and satisfied even when consuming fewer calories than you burn.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

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Spiralizing vegetables is a great alternative to pasta

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Intermittent fasting is becoming more and more popular. Hugh Jackman's method of choice to get lean for Wolverine, it means significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The most popular form of intermittent fasting is the 5:2 diet, where you eat normally for five days a week, then scoff no more than 600 calories two days a week.

Theres also the 16:8 diet (Hugh Jackman's strategy), which is a bit different. With this diet you can eat anything for 8 hours a day, but can only drink water (and maybe some black coffee, if you're feeling naughty) during a 16 hour fast. The recommended time to eat is between 10am and 6pm, although as long as you stay within an eight hour window, you can start at any time of the day.

The benefits of intermittent fasting is that during the fast period the body will run out of carbohydrates to run on, and so start to take energy from the bodys fat stores, thus starting to burn that belly fat once and for all. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising.

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Weight training is a great way to tip your muscle-fat ratio the right way

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There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories upfront, weight training continues to to burn calories after your workout has finished.

This is because weight training builds muscle, and muscle burns more than fat as you carry out day-to-day tasks. The greater your muscle-fat ratio, the more calories you burn even when you're standing still.

Weight training may seem daunting, but you dont have to join a gym right now. There are so many weight exercises you can do at home with simple bits of equipment from dumbbells to kettlebells, and balls to ropes.

Were not going to cover all the exercises you can do with weights here, so why not pick the body part you want to start burning fat from and toning up, and check out one of our guides below. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.

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All of this aside, dont neglect cardio, as cardio workouts are important for fitness and stamina, and will still burn calories.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use. Check out our choice below: the PowerDot 2.0, a smart muscle stimulating solution you can control from your phone.

Thanks to the physical improvements wrought by SixPad, Ronaldo can lift suitcases with ease

(Image credit: American Tourister)

Alternatively there is always SixPad as used by Christiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

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Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to vary the intensity of your workout.

Every time you workout, you should exercise both aerobically (a little out of breath but not gasping) and anaerobically (going flat out, like when running for a bus) to torch your abdominal fat.

Aerobic exercise needs oxygen to give muscles energy and generally requires moderate exertion. Examples include steady-state running, cycling and swimming.Its a crucial part of losing weight quickly because it uses both sugar and fat as its energy source. However, to burn fat, you need to do it for long enough to go through all your sugar stores, as that's the energy that will be consumed first.

Anaerobic exercise primarily uses sugar as its fuel due to exercising in short bursts. This doesnt mean that its not good for weight loss, though: anaerobic exercise helps build muscle, and as we explained above, this will help you torch fat even when still by improving your muscle-to-fat ratio. Anaerobic exercises are high intensity exercises like explosive weight lifting, sprinting or even spin classes.

A running watch or fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 274 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

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The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

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How to lose belly fat: 5 ways to lose weight and reveal your abs in 2020 - T3

Its no surprise that intermittent fasting is one of the most popular types of eating plans. You dont need to measure out food or buy any prepackaged shakes. There are no required weigh-ins or calorie counting. All you really have to do is not eat during certain hours. Its pretty simple.

There are different ways to go about it, of course. Most people do the 16:8 diet, in which you fast for 16 hours and then eat within an eight-hour window. Theres also the 5:2 diet, where you drastically cut back on calories just two days a week, and there are 24-hour fasts, where you dont eat anything one day each month.

Regardless of the method, significantly restricting when you eat can throw your body for a loop and cause a handful of odd side effects. Intermittent fasting may not be suitable for everyone. (People with a history of disordered eating, for example, should definitely avoid it.)

Its important to know what to expect before you jump into any new eating habit. Heres what happens to you mentally, physically and emotionally when youre fasting intermittently.

You might lose weight.

Many health experts, including personal trainer Jillian Michaels, say that intermittent fasting actually isnt that great for weight loss. Thats because youre not necessarily eating less or cutting back on calories. There are just longer gaps in your day when youre not eating at all.

That said, many people do lose weight because they consume fewer calories during those restricted food hours.

Eating for only eight hours a day also makes it less likely that youre having a big meal right before bedtime. Our metabolism goes down when we sleep and we burn fewer calories. Nighttime eating has been linked to both obesity and diabetes.

Intermittent fasting really does keep you from doing some really bad things, which is to eat a big meal before you go to bed, said Dr. John Morton, a bariatric surgeon with Yale Medicine. Big meals before bed are probably the worst thing you can do when it comes to weight loss, he added.

You could get super hungry.

A lot of people who fast experience hunger pangs, mainly when they start the program. Thats because our bodies are accustomed to using glucose a sugar that comes from the food we eat for fuel throughout the day. When its deprived of food (and, therefore, glucose), the body will essentially send signals saying, Hello, arent you forgetting something here?

Once your body gets into the groove of fasting, it will start burning stored body fat for energy rather than glucose. And as you spend more time in a fasted state, your body will get increasingly efficient at burning fat for energy.

In short, those hunger pangs should dissipate and your appetite will level out, Morton said. He added that fasters will ultimately have fewer cravings and hunger pangs the more consistently they fast.

In the meantime, that hungry feeling may drive some people to overeat. The natural tendency is when you havent eaten breakfast, you go, Since I didnt eat breakfast, Im going to eat more [for lunch], Morton noted.

If the hunger pains are bad enough to interfere with your daily life, get something to eat. The idea is not to starve yourself.

jakubzak via Getty Images

Your energy levels and moods will fluctuate.

Research has shown that fasting can cause some people to feel fatigued, dizzy, irritable and depressed.

In the beginning, your energy levels might be low because youre not getting the proper nutrients that you need, said Sharon Zarabi, a registered dietitian and bariatric program director at Lenox Hill Hospital in New York.

As your body gets used to intermittent fasting, your energy levels will pick back up. Your body becomes more efficient at using energy and this helps improve mood, mental ability and long-term performance, Zarabi said.

Theres even some evidence that suggests intermittent fasting can ultimately help fight depression and anxiety. The body releases a hormone called ghrelin when youre hungry or fasting, which in high amounts has been associated with an elevated mood.

Your gut health may improve.

Many people who partake in intermittent fasting note improved gut health. Fasting gives your gut a chance to rest and reset as your digestive system doesnt have to deal with uncomfortable effects of eating like gas, diarrhea and bloating.

Anytime you fast, youre giving your body a break from trying to metabolize what you just ate, Zarabi said. By fasting, we let the gut microbiome refresh, which in turn improves our overall digestive pathway.

Maskot via Getty Images

You could cut your risk for chronic diseases.

Intermittent fasting has been linked to a lower risk of chronic diseases like diabetes and cardiovascular disease.

According to recent research from Mount Sinai, this is because fasting reduces inflammation and reducing inflammation helps our bodies battle various chronic inflammatory diseases like diabetes, heart disease, cancer and inflammatory bowel diseases. Researchers are still working to figure out how and why this happens, but the evidence so far suggests that the fasting body produces fewer of the subset of monocytes, a kind of blood cell, that are known to damage tissue and trigger inflammation.

This is a big reason why people who fast intermittently may live longer and stay healthier.

Your heart health could improve.

Intermittent fasting can help lower your blood pressure, cholesterol and triglycerides the type of fat in our blood thats associated with heart disease. That is, if you lose weight in the process.

As long as youre losing weight, youre going to improve all those things, Morton said.

Before you start an intermittent fasting program, health experts recommend meeting with a dietitian or physician. Theres a critical distinction between fasting and starving, and if you ignore that, you could wreck your organs and immune system.

The bottom line: pay attention to your body and eat in a way that works best for you.

See more here:
This Is Your Body On Intermittent Fasting - HuffPost

We all wish it was easy to change and rid ourselves of bad habits, but most peoples experiences are that change is hard. But what if we were looking at it the wrong way all this time? What if the key to change was to make it stupidly easy? Thats one of the revelations from BJ Foggs Tiny Habits, a new book that shares a model of behaviour many at Silicon Valleys biggest companies have known about and been using for more than a decade.

Coach to spoke to Fogg, the Stanford University behaviour science expert, about that, as well as how his method can be applied to weight loss and New Years resolutions.

Im a behaviour scientist, but Tiny Habits didnt come out of academic lab experiments. I did it in my own life for a year or so and then I started teaching others anywhere from two to 400 people a week, some in person but mostly on email for seven years. Week after week I was measuring and testing, then it became more of a research project.

Tiny Habits is radically different. Pick what you want, not what you should do. The old-fashioned way was like pick something you should do and then just figure out a way to stay motivated. In Tiny Habits, you dont have to set a goal or track your behaviour. You can, but you only do those two things if they help you feel successful.

The old-fashioned way really focuses on repetition, like if I just suffer for 66 days in the gym then I will magically have this habit, but thats not how it works. In Tiny Habits, its not about suffering, its about feeling good. What I figured out and now its so obvious, but it wasnt then is you wire in the new habit by feeling a positive emotion.

I teach the technique I call celebration. You focus on feeling positive as youre taking a drink of water or getting out your dumbbells. You can wire in habits really fast through emotion.

I figured out a whole bunch of different eating behaviours that were really easy to do, but also, that I wanted to do. Its the combination of finding new habits you want and then making them really easy to do. And in this case for weight loss, I finally figured out that so much was about nutrition, so I focused on nutrition primarily, but I also did resistance training. For me, that combo works.

Number one, it helps you see its really easy to get started. And its no big deal. Youre not making this dramatic overhaul of your life and you can do it on the sly. I found out that for some people this matters. Somebody will try to eat differently and their spouse will sabotage them because they dont want to eat healthy foods too.

The other thing is you can start succeeding immediately. Thats not to say you succeed on the scales, but you can start succeeding in developing good nutrition and exercise habits immediately and you accumulate them.

Not everything will work and thats OK. I have an orange tree and it always has oranges on it, so I thought eating an orange every day for lunch would be a good habit. I started and it just wasnt working, it was too much orange for me. So even though it sounded like a good idea and I could make it a habit, as I got going I was like No, this is not the right habit for me. So I stopped. Part of the method is try stuff. If its not the right habit for you, stop, no big deal. Do something else.

At New Years, you want to do big hard things and you feel capable of doing big hard things. What humans are terrible at is looking ahead and understanding our motivation is going to drop. When our motivation drops, we can no longer do the hard thing. So in some ways, the whole excitement about New Years resolutions sets you up to fail. One thing Tiny Habits does so well is make change really, really, really tiny so you dont have to have lots of motivation.

Lets talk about the psychology here. The pattern [in social media platforms] is, and this totally maps to the book, help people do what they already want to do. Thats what every successful social media platform has done and that is my first maxim in the book: do what you already want to do. Pick new snacking habits you want, but also make it healthy. Dont force yourself to eat kale if you dont like kale.

Then next is to make it really easy. One of my former students is the co-founder of Instagram. The idea for it started in my class at Stanford. We talked a lot about how to make things really easy. That was the point. Simplicity changes behaviour.

And then Ill just add one more the next is to help people feel successful. With Instagram, I think what they did brilliantly is that when you take a picture, you apply a filter. And as you apply a filter youre seeing not just your picture, youre seeing an artistic creation, and thats like, Wow. That is sparking the emotion of success which then wires in the habit. Theres more, but I would say those are the primary ones. Help people do what they want to do, make it simple and help people feel successful.

Buy Tiny Habits on Amazon | 14.99 (currently reduced to 10.29)

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If Your New Year's Resolution Is To Lose Weight, Then Make Losing Weight Easy - Coach

My name is Amber Clemens (@amber_clemens). I am 29, born and raised in Wisconsin. I currently live in Green Bay and work for a local construction company as an administrative assistant. I lost 150 pounds without fad diets or any gimmicks.

I can't remember a time in my life (until now!) when my weight wasnt an issue for me. The first time I remember actively trying to lose weight was in middle school. I was diagnosed as borderline pre-diabetic, and my doctor told me to start keeping a food journal and to be active for at least 30 minutes a day. I think I stuck to that for maybe a week.

Being that young, I found it hard to make that kind of change while watching my friends eat whatever they wanted. After that, I tried to lose weight so many times throughout my life but I would always end up in a repetitive cycle of over-restricting my food intake, bingeing, and falling back into old habits. I was the *classic* yo-yo dieter.

I live in an upstairs apartment, so I often have to take multiple trips up and down the stairs to get everything. This particular night I had only taken two tripsand halfway up on my third trip I had to stop because I was so out of breath and tired. In that moment I realized I was done living that way. I was 27 years old, somewhere around 300 pounds, and I was having trouble doing basic life things all because of the way I was treating my body.

I made myself a promise that this time had to be different. I was tired of feeling trapped in my own body and I finally felt mentally ready to make this commitment to myself. I began my weight-loss journey two weeks later, on May 30, 2018.

I wasnt focused on a specific caloric deficit and I was not following a specific weight-loss program. I lost 20 pounds in the first month.

After that, I started to do more research and reached out to the resources I had available in my life to make sure I was doing things in a healthy, sustainable way. Thats one thing I knew had to be different for me this time around in order for this to work; I had to make healthy and sustainable lifestyle changes that I could actually stick to long term.

Ultimately, this all led me to calorie counting, which is the simple tool to which I credit my weight loss. For me, counting my calories worked because I never had to completely cut out any certain foods if I didnt want to. If I really wanted something, I could still have it, I just had to learn how to incorporate it into my daily caloric allowance.

Before, when I would try and lose weight, I always categorized food as good or badand now my outlook has totally changed. I realize now that there are foods that are more nutritious and make my body feel better when I eat them, and there are foods that are less nutritious but just taste really good.

Ive found that what works best for me is focusing on fueling my body with foods that are nutritious and make me feel good when I eat them 80 percent of the time, and incorporating those other foods 20 percent of the time. Over-restricting never worked for me before, so Im thankful Ive found balance.

My friend had a gym at her apartment complex and we went there together. I had no idea what I was doingall I knew was that I was determined to move my body for at least an hour.

We did all cardio that first night. I walked on the treadmill for 30 minutes. I also tried the elliptical but couldnt last longer than 30 seconds. I switched to the stationary bike and did that for 15 minutes, too. We finished with some bicep curls.

That night, I went home and looked up gym routines that incorporated cardio and strength training and I stuck to those routines I found online (e.g., workouts on PopSugar Fitness on Youtube), while making adjustments to push myself as I lost weight.

TBH, physically going to the gym five nights a week became unrealistic for me, which is how I developed a love for home workouts. I could still get three to five workouts in per week, and it was much more convenient.

Currently I workout three to five times a week at home but I am going back into the gym in the new year. I am going to start focusing more on strength trainingand being in a gym with tons of equipment will allow me to accomplish that better than I can through my home workouts. I am seriously so excited to get back in the gym and challenge myself.

I went from never working out to running a 5k this past August. If you had told me that I would run a 5k before the start of this journey, I wouldnt have believed you.

From May 2018 until now, I've lost 150 pounds. Im *so* much happier and stronger today than I ever thought was possible.

I am not a nutritionist. I did not study exercise science in school. I am just a woman who had a poor relationship with food her entire life. I used to eat fast food every day, sometimes multiple times a day. I was a secret binge eater. I would sneak food into my room/car/pockets and eat alone so no one would see. I knew I was harming myself but I didnt understand how and wasnt ready to change. Until one day, I was.

I started slow, made simple changes, and things started to click. I am the epitome of, "If I can do it, anyone can do it." I changed for me and no one else. I embraced all the changes, both mental and physical, that this journey has brought me, and Im healthier and happier than ever before.

There were times I wanted to quit and go back to my old lifestyle. But on my worst days I would remind myself of why I started and how miserable I felt that night on the stairs bringing in groceries.

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'I Counted Calories And Stuck To The 80-20 Rule To Lose WeightAnd I've Lost Over 150 Pounds' - Women's Health

The last of the mince pies have been scoffed and there's no more fizz in the fridge.

It's that dreaded time of year again, when all we've done for the last weeks (OK, month) is eat everything in sight and drink ourselves silly.

But rather than embarking on the latest fad diet, Instagram sensation Graeme Tomlinson, AKA the Fitness Chef, insists there's another way.

That's right, you can shed the pounds without going on a diet.

Not only that but you can still eat your favourite foods, including pizza, chocolate and ice-cream.

Graeme, from Aberdeen, has hundreds of thousands of followers on Instagram and has even launched his own book in a bid to get his message out as widely as possible.

He wants to make losing weight as easy to understand as possible and demystify the diet industry.

Graeme explained: "I wanted to break it down so people can understand it.

"There is so much rubbish out there and I wanted to tell them that there's only one way you can lose weight and that's with a calorie deficit.

"People feel deprived and that's when they give up and start to binge - but you don't need to feel deprived."

So, what's the secret to losing weight without going on a diet?

It's super simple - just eat fewer calories than you use.

And, insists Graeme, it doesn't matter where you get these calories from.

So gone are the grim January's, eating nothing but lettuc, you can still tuck into your favourite pizza.

Worried about going out for a curry? Don't be, just make sure you eat fewer calories in the days leading up to your treat.

But the absolutely vital thing you have to be able to do to make this work for you is to know exactly how many calories there are in the foods you eat.

The former professional cricketer admits this can be tricky at first as some so-called 'health foods' can actually be laden with calories.

And the calories in every day treats, like your morning coffee or that office biscuits or even sauces, can soon add up.

But Graeme says as soon as people start to make themselves aware of how many calories are in most of their food, it becomes easy very quickly.

He explained: "The best diet for people to follow is the one they can stick to.

"People need to be more aware of the nutritional aspect of the food they are eating.

"It does time initially to work out how many calories are in what you are eating but eventually it will come naturally and you'll be able to tell just by looking."

Before launching his hugely successful social media carer, Graeme worked as a personal trainer.

It was the sheer volume of companies selling diet products and plans that inspired him to offer his own advice on his own page.

His inspirational posts cover everything from how many calories are in your favourite fast foods, to coffees to so-called super foods.

Graeme makes it clear that nothing is off limits - from chocolate and ice-cream to bread and burgers - as long as you know how many calories they contain and adjust your diet to make sure you're in a deficit.

He explained: "People start looking at eating chocolate as bad but if they know it's 250 calories and they know what their calorie allowance is for that day and they know it's not great nutrition, they can eat something more nutritious later in the day."

Graeme won't classify any food as bad for your but he does sadmit the protein rich foods will fill you up for longer and make you less likely to eat too much.

These include lean meat, chicken or fish, eggs, beans and legumes and seeds and nuts.

Exercise can also help burn extra calories and burn off what you've put into your body.

Greame said: "Exercise and any movement is key but that doesn't mean you have to join a gym or get a personal trainer.

"Walking 10,000 steps a day is a great way to burn calories and you also burn calories just by breathing a talking and sleeping - everything you do requires energy."

To follow Graeme on Instagram, click here, and to buy his book, or visit his website, click here.

More:
How to lose weight without going on a diet - and you can still eat pizza - Mirror Online

If youve vowed to yourself that 2020 is going to be the year you lose weight and commence your journey towards a fitter future then 21-year-old Naman Govind Varshneys inspiring weight loss journey and dos and don'ts will be of great help to you. He lost 18 kgs and trimmed from 83 kgs to 65 kgs.

Says Naman, there's this thing with the people who are overweight and they may or may not accept it but they just know that there's a parallel line (more like a problem) running in their life, which continuously bothers them in everything they do. It always subconsciously reminds them that they have to lose weight. But the people who are fit, don't get to experience this. They are free.

I wanted to get out of this vicious circle and live in a free world, where I don't have to constantly remind myself that Naman you need to lose weight, he adds. Thus, to be able to live in this free word Naman created the below weight loss plan.

I started working out in the gym, and followed a basic exercise routine. To give you a gist: I used to workout 6 days/week.

Each day my workout included 20 mins jogging on the treadmill with periodically increasing the speed from 8 at the starting to 15km/hr in the end. Notably, this didn't happen in one day!"

"I reached at this point after a couple of months. I used to push myself to the extremes. To give you an example: if at day 1, I ran at the speed of 11km/hr in the last 5 mins; on day 2, I used to give myself a target that I will run at the speed 12 km/hr in last 5 mins. I consistently set targets for myself in every exercise I did. It helped in building my stamina.

Jogging on the treadmill was followed by 15 mins of cycling and 20 mins on the Cross trainer. This cardio routine was followed by basic stretching exercise.

QUICK READ: The best cardio machine for every type of workout

Interestingly, I only counted my calories as a part of my weight loss plan, I learnt what works best for my body and consequently eliminated these 12 foods from my diet.

QUICK READ: How many calories should you eat every day to lose weight?

1

Rice

2

Potatoes

3

Mangoes

4

Bananas

5

Packaged food

6

Street food

7

Juice (eat fruits avoid juice)

8

Sweets

9

Cold drinks

10

Tea

11

Milk (you can have toned milk if you like)

12

Any kind of sugar

"The one basic thing you can do before eating/putting anything in their mouth is just Google the amount of carbohydrates and protein it has. Because protein > carbohydrates. So when you are counting calories to create a calorie deficit and lose weight, ensure that you get it from protein and not carbs. The more protein you include in your diet, the faster you will lose weight. I was able to do the same by avoiding the above 12 foods.

A calorie deficit is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

No magic pill or sauna belt can help you lose weight. It requires picking yourself up and doing rigorous exercises. Also, don't blindly follow health fads and diet trends, Find out what works best for you. All the best. If I can do it, you can too!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 18 kgs by avoiding these 12 foods - GQ India

Jessica Roseberry Published 9:00 a.m. ET Jan. 1, 2020

Being obese or overweight is more than just an increase in the numbers on the scale;obesity is a disease that can lead to high blood pressure, diabetes, heart disease, fatty liver and even cancer. Losing weight will help improve your blood pressure, blood sugar and energy levels.

What can I do to lose weight?

Weight management is complex, but a good first step is to focus on what you can control such as decreasing the number of calories that are eaten and increasing physical activity. Try planning ahead to ensure you have a meal plan each week. Keep healthy foods and snacks available at home and at work. If you know you are going to be on the go, plan to have a healthy snack available such as a whole piece of fruit or one ounce of nuts.

Why can I not lose weight and keep it off?

There are many things that can affect your weight loss that are out of your control such as appetite signals in your body, genetics and your environment. When you lose weight, the body will increase your hunger hormones and decrease your fullness hormones. Additionally, your genetics can determine how much weight you gain. Lastly, your life might be busy, and you may not feel you can get enough sleep, have time for physical activity or you may not have easy access to healthy foods.

How can I stick with a weight loss plan?

Set realistic, achievable goals. Try to focus on getting healthier and not just getting to a certain number on the scale. It also helps to identify non-scale victories;for example, instead of saying that you want to lose twopounds this week, set a goal of walking for 20 minutes twice this week. If you stay focused on those small goals, each achieved goal will feel like a victory!

What if I constantly say, Im going to start my diet on Monday"?

Stop making excuses and make the decision to start making healthy changes today! When you notice that you are feeling hungry, pause for a moment to see if your stomach is really growling, or if youre actually just stressed, tired or bored? It might be healthier to go for a walk, take a nap or sit and read a book instead of eating.

What are the options to help me lose weight?

The key to long term success with weight loss is committing to healthy behaviors. There are a number of diets that help cause you to lose weight quickly, but in order to lose the weight and maintain, you must make behavior changes that you can maintain for the rest of your life. Some people can lose weight by meal planning and/or logging food intake along with physical activity, but often, people continue to struggle with their weight. That is when it is important to consider weight loss medications, behavioral counseling or weight loss surgery as a tool to support achieving and sustaining a healthy body weight.

Am I a candidate for weight loss surgery?

Adults with a BMI greater than 40 or BMI greater than 35 with health problems such as high blood pressure, diabetes, high cholesterol, etc. usually meet insurance requirements to have weight loss surgery. Contact your insurance and ask if it is a covered benefit in your plan.

If I have weight loss surgery, can I ever eat normal foods again?

Yes! You will work with a registered dietician before and after surgery to develop healthy eating habits. You will follow specific diet instructions after surgery while you heal, but eventually you will be able to eat regular foods in smaller amounts.

Where can I get help with non-surgical or surgical weight loss?

The IU Health Ball Memorial Bariatric andMedical Weight Loss Center offers weight loss support through the following options: gastric bypass, gastric sleeve, adjustable gastric band surgery or a physician supervised non-surgical medical weight loss program. Patients work with a comprehensive bariatric and medical weight loss team throughout their weight loss journeys. The team includes surgeons, a nurse practitioner, registered dieticians, an exercise specialist, a behavioral health specialist, an insurance navigator and nursing staff.

How can I learn more?

For more information on any of these options call 765-747-4410 or go to iuhealth.org/weight-loss to register for a free information seminar either onsite or online.

Jessica Roseberry, MS, FNP-C, is a nurse practitioner at the IU Health Ball Memorial Bariatric & Medical Weight Loss Center. For more information, visit iuhealth.org/weight-loss

Read or Share this story: https://www.thestarpress.com/story/life/wellness/2020/01/01/ask-expert-have-2020-vision-your-weight-loss-goals/2774886001/

Original post:
Ask the Expert: Have 2020 vision of your weight loss goals - The Star Press

The key to lose weight without ever stepping foot inside a gym is actually not as complicated as people and most trainers make it out to be. You can lose weight in a sustainable manner by ensuring that you are eating healthy and torching that stored body fat by indulging in some form physical activity daily. This activity can range from anything to swimming, skipping, aerobics and even just walking.

Now, the latter really worked like a charm for Uday Gupta. He tell us that he was able to lose 21 kgs in a span of just 5 months by walking daily and eating healthy. At my heaviest, I weighed a whopping 100 kgs. My t-shirt size was XXXL and waist size was 46 inches these are very big numbers! What made matters even worse was the fact that I was constantly teased by my friends for being overweight it was a nightmare! he adds.

As a result of all of this, I actually started wearing very loose clothes to hide the fat. But, one day, someone I knew told me that I was the most obese person. This one statement pinched me but it also made me realise that I needed to get in shape which I did by following the below weight loss plan, he adds.

My weight loss plan to trim from 100 kgs to 79 kgs included eating healthy and just walking daily. Yes, I never went to the gym at all. Below is the gym-free schedule that I followed to lose weight.

- Walking for 100 minutes or 10,000 steps

- 15 minutes of jumping jacks, planks, squats and working out with a dumbbell at home

QUICK READ: 5 ways to lose weight by walking

Gupta reveals that while walking helped immensely, he also switched his normal diet with the below 5-meal plan.

Breakfast: 2 boiled eggs and 1 glass of milk or 2 slices of bread with paneer

Lunch: 2 chapatis and 1 bowl of sabzi or dal and 1 egg or 1 chapati with two eggs. I have a cup of green tea after lunch or after any heavy meal

Pre-workout: 1 cup of black coffee

Post-workout: 1 banana

Dinner: 1 bowl of soup or a portion of fruits like guava, apple, pineapple or papaya

I have been able to maintain my weight by making it a point to never consume more than 1000 calories in a day. I also ensure to burn 400 calories every day.

QUICK READ: How many calories should you eat every day to lose weight?

Even though I am happy with my current weight, in the coming years, I aim to be stronger and fitter.

I have realised that to lose weight you need to have a great amount of dedication and willpower. You need to also stay disciplined and motivated to achieve it.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 21 kgs by following this free exercise plan - GQ India

If one of your New Years resolutions is to lose weight and keep it off, experts say strategies like the ones Ebony Freeman of Greenport usedoffer the best chance of success.

The 30-year-old woman didnt lose 115 pounds through a fad diet, but by eating more vegetables and fruit, cutting back on sugar and fat, limiting portion sizes and exercising more. In other words, doing what doctors have been telling us to do for decades, along with tailoring the diet to her own preferences.

Freeman continues to focus on healthy foodshe enjoys rather than grudgingly eatingthings she doesnt. Sheallowsoccasional indulgences, and doesn't let herself get frustrated. And she said she's been realistic.

It wasnt that I started doing all of these things in one day, Freeman said. I would change little things over time. You cant say, Oh Im going to wake up on January first and Im going to go to the gym six days a week, Im not going to have this, Im not going to have that. You dont want to make a drastic change because youre not going to stick to it.

More than 71% of U.S. adults are overweight, according to 2015-16 data from the federal National Health and Nutrition Examination Survey. Nearly half of adults are trying to lose weight, the survey found.

But the vast majority of people, even though they may in the short term lose weight, in the long term they regain it, said Dr. Silvana Obici, chief of the endocrinology and metabolism division of the Stony Brook University Renaissance School of Medicine.

Highly restrictive crash diets may lead to quick weight loss early on, but theyre typically not sustainable in the long term and more quickly activate the bodys natural inclination to fight weight loss, she said.

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The general advice for weight loss has remained the same for many years: Eat less and exercise more, said Dr. Donald Hensrud, director of the Rochester, Minnesota-based Mayo Clinic Healthy Living Program and author of The Mayo Clinic Diet.

But, he said, Just giving the same old advice is not going to do it for most people.

People have different goals, different challenges, different likes and dislikes, so personalizing a weight-loss program so it works for that individual is critical for success, he said.

Any plan must be geared toward foods that are enjoyable, because if people are enduring something just to get through it, that doesnt really work, he said.

That means making room for mindful indulgence of a favorite decadent food, as long as its only occasional and the portion is reasonable, said Stefani Sassos, senior clinical dietitian at St. Francis Hospital in Flower Hill.

If youre restricting yourself too much, then later on when presented with that food, you may not be able to control yourself and overeat, she said.

Sassos also recommended healthier preparation methods for foods that you like, such as baking instead of frying, or using an air fryer.

Stephanie Bruno, 32, of Glen Cove, who lost 27 pounds in late 2017 and early 2018, still eats favorite foods like cheeseburgers. But she buys lean cuts of meat and, when, for example, she cooks sausages and peppers, she uses the oven rather than the frying pan and sprays on olive oil rather than drizzling it out of a bottle.

Bruno, who follows WW, formerly Weight Watchers, a diet that has more flexibility than most fad diets, also pays more attention to portion sizes, and she measures food, so she is aware of how much she is eating.

I eat everything that I ever wanted, Bruno said. Every meal that I eat, Im genuinely looking forward to it.

Freeman also focuses on food she enjoys, sometimes with variations from what she used to eat. Acertified nursing assistant, Freeman grew up with a lot of heavy and fried food and was overweight from a young age, peaking at 315 pounds at age 20, in 2008. She ate relatively few vegetables as a child, and when she ate healthy produce such as collard greens, it was often cooked with pork.

After her doctor said she was prediabetic at age 21 and prescribed blood pressure medication, she became more worried about her health and became determined to lose weight. She began her diet in September 2012 and fell to 182 pounds by the early spring of 2014, a weight she said wasn't sustainable for her, so she eventually settled at what has become her typical weight of 200 pounds.

The first thing she did was cut out sugary sodas and fruit drinks. She switched from canned to fresh vegetables, which she found tastier, and ate more of those and less heavy food. She began reading labels and was shocked to find out how much sugar is in products like ketchup.

Over time, her palate changed. Now, she rarely eats fried food, because it makes her feel weighed down. She exercises at least five days a week.

At one point, Freeman tried a trendy low-carb diet for a few months, but she realized it wasnt sustainable and quit it. She created a website to share healthy recipes and workout techniques.

Freeman said switching to a healthier lifestyle is partly mental. Be patient with yourself and dont get frustrated, she advised.

Dr. Raymond Lau, medical director of the NYU Winthrop Hospital Weight Management Program, said if one weight-loss strategy isnt working, switch to something else.

You have to think of weight loss as a marathon," he said,"and constantly think about it and adapt.

Here are experts tips to lose weight and not gain it back.

SOURCES: National Institutes of Health, Mayo Clinic, Stefani Sasso of St. Francis Hospital

Originally posted here:
Want to shed some pounds? Cut the sugar, fatty foods - Newsday

Of course, anyone that has used these measures will tell you that at some point, the weight doesnt continue to be lost, we plateau, and our bodies adjust to their new circumstances. That adjustment reflects the other science of energy expenditure, the constrained energy model simply put, our bodys metabolism redistributes its energy resources seeking to maintain a set energy level.

A new study in Science Advances seeks to identify which is correct, additive, or constrained.

Some quick background

Our total energy expenditure serves to fuel our growth, reproduction, body maintenance, repairing cells and fighting off infections, and physical activity. Physical activity is active energy expenditure (AEE); all the other energetics can be summed as our resting energy expenditure, REE.

TEE = REE + AEE

REE can be measured by our oxygen consumption and carbon dioxide production while resting. TEE can be measured using double-labeled water (DLW), water that uses heavier isotopes of hydrogen and oxygen that can be traced. [1]

The study

The researchers studied 14 children, age 5 to 12, without medical problems, of an indigenous hunter-gatherer tribe, the Shuar, of Ecuador. Their homes are not accessible by road, there is no running water or health clinics, and electricity is both limited and intermittent. Energetics of children from high-income countries came from published DLW studies of 20 children, ages 5 to 6 in the US, and an additional 20 children, age 7 to 9, from Northern Ireland. Accelerometers, think Fitbits, were used to capture the activity of the Shuar children, the movement of the Western cohort was obtained from studies of Canadian children.

These findings are supportive of a constrained model; you cannot efficiently and equally exercise away what you swallow. The Shuar children spent 72% of their energy on their resting needs, compared to 58% for the control kids. Neither the active energy expenditure nor physical activity were reliable measures among these active children. Where did that additional resting energy go?

It was not a difference in body composition, nor were there high thermoregulatory expenditures; after all, the Shuar were in the tropics. Much of the difference went to fueling the immune system. They found that higher environmental pathogenicity, as exemplified by elevated levels of IgG, the most common class of circulating antibody in humans, could account for some of the resting energy expenditure. Other factors could include the energy cost of movement; it takes more energy to move a fat child than a thin one, as well as circadian alterations in resting energy expenditure, which are higher in industrialized cultures.

There are many pieces of the study that can be picked upon, but the data moves us towards an energy-constrained system, and constraints with adaptation are the hallmark of evolution.

Exercise is essential for our health, so that remains in the mix. But what the study suggests is what we eat has a greater effect on our energy balance than how active we are. So, if you are looking for a new years resolution, consider decreasing portion size as a higher priority than the 500 additional calories you burn walking 10,000 steps especially if those steps take you past the donut shop. After all, you are exercising more and deserve a treat.

[1] For those who want a more satisfying explanation, see thisWikipedia entry.

[2] That would equate to walking at 4mph or riding a bicycle at 10-12 mph.

Source: Constraints and trade-offs regulate energy expenditure during childhood Science Advances DOI: 10.1126/sciadv.aax1065

Excerpt from:
In Losing Weight, What is More Effective, Exercise or Fewer Calories? - American Council on Science and Health

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