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

Its that dreaded time of year again, when all weve 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 theres another way.

Thats 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 theres only one way you can lose weight and thats with a calorie deficit.

People feel deprived and thats when they give up and start to binge but you dont need to feel deprived.

So, whats the secret to losing weight without going on a diet?

Its super simple just eat fewer calories than you use.

And, insists Graeme, it doesnt matter where you get these calories from.

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

Worried about going out for a curry? Dont 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 youll 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 youre in a deficit.

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

Graeme wont 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 youve put into your body.

Read MoreBest selection of long reads from Mirror Online

Greame said: Exercise and any movement is key but that doesnt 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.

Continued here:
How to lose weight without going on a diet - Herald Planet

A new car to fit a resolution is a huge commitment, but it might just be the thing to (sometimes literally) drive you to your goal.

Here are the cars Edmunds believes will help achieve some of the most popular New Years resolutions.

LOSE WEIGHT: 2019 Mazda MX-5 Miata ($26,650)

Shedding those pesky holiday pounds is a common resolution, and few things inspire losing weight more than a tight fit. Thats especially true for cars, which is why we recommend the 2019 Mazda MX-5 Miata. The Miata is a small roadster that recently underwent a diet of its own. When the engineers designed this Miata generation, they wanted it to weigh the same as the first model from 1990.

Nimble handling and a peppy engine make the Miata fun to drive, but its the compact cabin that provides the primary motivation for hitting the gym. The Miata is also well suited for resolvers tackling their weight loss journey with a buddy since the cramped two-seat interior will cause wider passengers to rub shoulders.

BE MORE SPONTANEOUS: 2020 Jeep Wrangler ($29,790)

Those looking to add more off-the-cuff adventure to their lives need a vehicle that is similarly ready to go at a moments notice. The 2020 Jeep Wrangler embodies that spirit more than any other vehicle on sale today. Even though its on-road manners are unrefined compared to modern crossover SUVs, the Jeep Wrangler offers unsurpassed capability when pavement turns to dirt.

Every Wrangler comes standard with four-wheel drive and plenty of ground clearance to aid with off-road adventure. Specialty models such as the Rubicon are equipped with specialized features to enhance the Wranglers abilities further. Five passengers can get in on the muddy fun thanks to the four-door Wrangler Unlimiteds ample rear legroom.

TAKE MORE FAMILY VACATIONS: 2020 Kia Telluride ($32,785)

It can be difficult getting the entire family on the same page for much-needed rest and relaxation. Even then, choosing the right vehicle to shuttle everyone around presents a challenge. Edmunds suggestion is the 2020 Kia Telluride.

Most adults will have no problem fitting in the third row of the Telluride, unlike many SUVs in the midsize class. Theres also room for everyones luggage because the Telluride offers a useful amount of cargo space, even with the third-row seat deployed.

The Telluride can further incentivize you to head out for a trip thanks to its easy-driving nature. It doesnt feel overly large or bulky, and its V6 engine has no problem with launching you into quick-moving highway traffic. Your new family hauler wont cost an arm and a leg, either, because the Telluride is less expensive than similarly equipped competitors.

SAVE MONEY: 2017 Hyundai Elantra

Reducing expenses is one of the most popular resolutions, and shoppers looking for a new ride can save quite a bit by going with a slightly used car. In general, you can save 30% to 40% by going this route. Small cars, in particular, offer strong value. One of our favorites is the current-generation Hyundai Elantra, which was introduced for the 2017 model year.

Highlights include an unusually spacious cabin, comfortable seats and a user-friendly infotainment system. The 2017 Elantra comes in a number of trims, starting with the SE. High-mileage used Elantras can be had for under $10,000. Models with moderate mileage and the desirable Popular Equipment package list for about $12,000.

Youll save on fuel costs, too, since the standard 2.0-liter engine sips fuel at a rate of 32 mpg in combined city/highway driving, according to the EPA.

Originally posted here:
Best cars for achieving your New Years resolutions - Boston Herald

We all know what should be doing to be fit and healthy, but the thought of having to lose weight or start exercising is often so daunting that it's easier to put it off.

Millions of people in 2020 will be making new year's resolutions to lose weight and get healthy and to give you the motivation you need, Devon Live has chosen 15 inspiring people from across the county who have achieved incredible goals.

They range from a family who have lost 15st between them to a woman who not only battled cancer but conquered her weight demons and got married.

Chris, Gareth and Aimee Pridham

Struggling to get in an airplane seat four years ago was the turning point for Chris Pridham.

His experience at the airport "set the tone" for the whole holiday and due to his 24 stone weight, he could not partake in all of the activities with his partner and old friends.

After two weeks back at home he ended up in hospital with an infected mosquito bite and got sepsis and cellulitis.

He then joined his nearest WW workshop in Saltash and lost more than six stone.

Chris said: "Basically, I was given a daily budget of smart points and every food had a value. It was up to me to balance my budget which I did and in a short space of time, I lost two stone and went to New York with my partner to visit my daughter.

"I could walk around and thought, this is brilliant.

I love bread and before joining WW would have three or four slices of thick white bread with lashings of butter and marmalade for breakfast, a big sandwich for lunch and a huge dinner. I now start the day with fruit and yoghurt; at lunchtime I have two slices of granary bread with a boiled egg and salad; dinner is stir fry veg with left over roast meat.

"I eat a lot of salad and am never hungry! I dont deny myself anything and have realised you have to have a bit of what you fancy otherwise you dont stick to it."

Research carried out by WW has identified what is known as the ripple effect.

This shows that when somebody joins a weight loss programme, the other members of the family can lose weight too without even trying as they are influenced by the new healthy habits they see.

Chris's nephew Gareth and his wife Aimee watched his transformation and were so impressed they joined the same WW workshop. Between the three of them they lost 15st.

Bonnie Stainer

Had someone told Devon DJ Bonnie Stainer four years ago she would be crowned UK Glamour Awards Model of the Year she would never have believed it because back then she weighed more than 16.5st.

Despite being a single mum of two girls, aged five and four, the 35-year-old, of Saunton, North Devon, has found the time to exercise six days a week and eat healthily to lose an amazing 8.5st.

Bonnie, who is 5ft 7, has seen her waist shrink by an incredible 30 inches from 56 to 26 inches, and now weighs 9st.

She had been considering quitting her DJ career because she had lost her confidence to get up on stage when she was overweight, but is now getting more work than ever and is also working as a model.

Bonnie recalled: I hadnt been overweight until I fell pregnant with my first child. I just ate literally whatever I was not meant to, which I enjoyed at the time, but I pilled on the pounds. The last time I weighed myself I was 16.5st.

After I gave birth I tried to lose the weight and feel like me again, but within six months I was pregnant with my second daughter and it happened all over again.

I need an incentive to get myself into the right state of mind so I decided to raise money for Cancer Research by signing up for the London Marathon in 2017.

I was down to about 12st when I did it and just kept going with exercising and eating healthy.

Bonnie added: The key is being in the right frame of mind, along with routine, exercise, eating well and drinking water.

I workout six days a week and try to rest one day a week, but Im still active running around after the kids. Sometimes I get up at 6am and do 30 minutes on the cross trainer wearing 27 kilos of weights. People think that sounds a lot but I was carrying a lot more than that when I was overweight.

I also go to the gym, run and I have two horses so I enjoy horse riding. Sometimes I do look at my cross trainer and think I cant be bothered, then all I do is just think about what Im trying to achieve and after Ive done it I feel so much better."

Tracey May

An inspirational slimmer who has lost nearly 5st in less than six months has told how she has gone from barely ever leaving her home to finding a new zest for life at the age of 53 years old.

Tracey May, of Exeter, saw the pounds pile on after undergoing spinal surgery three years ago to remove a tumour.

Her recovery took many months and it began a pattern of living an inactive lifestyle which she struggled to break the heavier she got.

However, since completely changing her lifestyle in March she has lost almost a third of a body weight. She has gone from 15st 10lbs to 11st, and dropped from a size 20 to almost a size 12.

The mum-of-three joined Wonford Sports Centre in March, and has gone from struggling to do two minutes on the cross trainer on the lowest setting, to doing an hour easily.

She goes a couple of times a week, has joined a Back to Netball team and a running club, and also goes swimming if she finds the time during the week.

Traceys initial goal was to lose 3st in a year, but she has done so well that she has doubled her target.

She said: I want to be 9st 10 and that will be exactly 6st I have lost. I havent been on a diet as such but what I have done is switch everything from full fat to low fat and sugar free, and have swapped coke for water.

Ive always now got fruit and vegetables in the house, and I cook everything from scratch. I also dont eat fast food, but I do have the odd treats.

She said: I only went out if I had to which was maybe twice a week, if that, because it was just so painful. Everything hurt because of how heavy I was.

I got depressed and thought this is it. My confidence was so low. I now feel 100 per cent better. I used to take a lot of painkillers but dont take any now, and Ive also come off anti-depressants. It really has changed my life."

Mandy Coles

A Tavistock mum who lost more than 12 stone believes there's a simple solution to weight loss - taking time out - and now she is urging parents to take time for themselves to change their lives too.

Mandy Coles reached 24 stone at her heaviest weight but astonishingly she managed to shed the pounds and drop to an impressive 11.5st in just 14 months, after joining Slimming World.

Since losing the weight, Mandy' slife has changed dramatically and she is now helping others as a Slimming World consultant and whilst working with other slimmers.

She says she often meets parents who would just love to lose weight and lead a healthier lifestyle, but they feel that their life as a busy parent is preventing them from making those changes.

Mandy explained that one of the greatest gifts she has gained as a result of her weight loss is the drive and physical ability to play with her six-year-old son.

She said: "Actually having the energy to be the mum I have always wanted to be is priceless and taking that time for me to go to group each week was worth every moment".

She added: "Taking that one hour a week to attend a group is an investment in your and your familys future happiness.

"It is also an hour of you time which you do deserve. Sometimes I hear parents say they cant get that time for themselves, so I want to urge them to find that time.

"It is something you never regret as you and your family will benefit from a much healthier and happier you and that is priceless.

Dr Katie Giddy-Pannell

A Plymouth GP lost a whopping 5st 2lbs and is now able to motivate patients with her lose weight.

Due to her profession, she said she "should know better" but with a vegan diet, a supportive exercise class, and Slimming World online, she has managed to shed some weight and control her lupus, a chronic health conditon.

The 41-year-old underwent the dramatic transformation in just over a year and has seen drastic improvements to her health.

She said: "I was getting terrible debilitating back pain, out of breath, swollen legs. Just generally felt unhealthy, especially in the heat.I had no energy, no get up and go.

"Now, my health is better, less back pain and other joint pain, I have a chronic health condition called lupus, which is better controlled with my diet now, and the exercise."

Katie advises anyone who wishes to lose weight to find an eating plan that suits them and to ensure that they do not make something up, as planning is key.

She said: "I would advise others to find an eating plan that suits them and stick to it, don't try to make it up, a small under-calculation in calories could mess up a lot of hard work. Eat loads of veg and group exercise is also important."

Katie credits her weight loss to RockFit, which has kept her "motivated" and has meant that she has formed life-long friendships, some of which encourage her to attend classes on days where she feels "exhausted" after work.

She added: "I've lost five stone by doing Slimming World online, RockFit and a bit of running, but it is RockFit that's kept me motivated and help change my body shape."

couple fromBrixhamlost a staggering nine stone between them after realising they were both unhappy with their weight.

Joanne and Scott Mason

After a combined weight loss of 13.5lbs with the help of their local Slimming World group inBrixham, Joanne and Scott Mason reached the semi-finals of the organisations Couple of the Year 2019 competition along with only 17 other couples from across the UK and Ireland.

JoanneandScottbelieve the secret of their success was getting support from one another at home, as well as each week at their Slimming World group.

Joanne,48, who slimmed from15st5lbs to9st, said: I knew that my weight was an issue and I was becoming more and more uncomfortable in my own skin, but I didnt really know where to start when it came to losing weight.

"The lightbulb moment came whenScotttold mehewas unhappy withhisweight too. Wed heard great things about Slimming World, and it seemed to be the perfect fit for us.

"We knew that we needed the encouragement of a group each week and that wed support each other along the way too."

Scott,45, who downsized from16st3.5lb to12st9lbs, added: It came as a huge relief once I realised thatJoannewanted to lose weight too, because I knew that by supporting each other to make healthier choices it would give us both a brighter future and it absolutely has we have a whole new lease of life.

"Losing weight also made us think about how active we were. Weve started walking regularly now and we love it!

"Joining Slimming World is one of the best decisions weve ever made. We feel great and we know that we have a long, healthy, happy life to look forward to together.

Elly Dickinson

No one was more surprised by Elly Dickinson's amazing weight loss, and she says she doesn't even recognise the person in old photographs now.

As she is only 5ft 2in tall, Elly says her 31lbs weight loss shows more on her than it would on a taller person.

And she admits that she found if difficult to track down old 'before' pictures to demonstrate her weight loss because she would never stand in front of a camera and always deleted 'horrible' pictures of herself because she didn't like how she looked.

Now 31-year-old Elly, who works as a relationship executive for Newcross Healthcare in Torquay, says her confidence has soared and she's happy in her own skin - eating and exercising healthily.

She said: "With Weight Watchers - or WW as it's now called - you don't ever feel like you are losing out. I have managed to keep it on track without much effort. You always know where you are without getting obsessed about food because it's so maintainable.

"It's been great for my confidence - amazing!"

Laura Gilpin

An overweight grandma, who temporarily lost the site in one eye at a celebratory barbecue, has gone on a mammoth diet after being told her weight contributed to her having a mini stroke.

Laura Gilpin, of Newton Abbot, had her out of the blue health scare while celebrating her grandchilds football team in 2015, but still continued to pile on the weight.

It wasnt until last year that she finally decided to get fit and healthy and set herself a target of losing a stone a month.

The 62 year old joined LighterLife last July, and succeeded by losing an incredible 5st 2lbs in just five months. Her weight dropped from 17st 6lb to 12st 4lb.

She said: Losing 5st has been life changing in so many ways. Im no longer on blood pressure medication, I have the energy to keep up with my grandchildren and Im now enjoying cooking for the first time. It feels amazing to have my zest for life back."

Fern Parkin and Jacqui Blackman

A mother and daughter from Barnstaple who both beat cancer have also had their lives transformed by an incredible weight loss.

Fern Parkin, 32 and mother Jacqui Blackman, 68, lost 5st 5lbs between them. Fern was diagnosed with liver cancer at the age of six months, while her mother beat ovarian cancer in 2004 aged 54.

Fern thanked the team at WW (formerly Weight Watchers) for her newfound self-confidence. She added that she is no longer afraid to show her scars from surgery when she was a baby.

She said: I love the fact that I can roll over my points and add them to my weekly points. I have lost all my weight through WW, and I love that I can eat what I like as long as it's within my points. My mindset has changed completely, and I've never lasted this long on a diet. This is me for life now, being careful what I eat.

Jacqui added: After starting the program in January 2018 when a group opened up near me, I have never looked back, only forward to losing the next pound. I have found the plan so easy to follow, and there was no need to change my shopping habits greatly.

The app is an invaluable tool which keeps you on track, and weekly meetings are an inspiration. Even my health has improved as I no longer require tablets for high blood pressure which is huge.

My husband has also benefited just by eating smaller portions which the plan helps you to do. I have dropped two dress sizes and now able to wear more fashionable clothes.

I have been able to enjoy holidays and not gain more than 1lb which has always come off the following week."

Sharon Foxhall

A woman who lost weight in honour of her mother has been able to once again wear the wedding dress she made for her.

Sharon Foxhall, 47, from Hawkchurch, married in September 1993 after a five year courtship. At the time it was the lowest weight she had ever been.

She said: My mum made my wedding dress along with the bridesmaids. We decided to have a party for our 25th as its such a big milestone but then I lost both my parents within months of each other four years ago.

Sharon vowed to get to her target weight after her mother died in 2015 as she had always struggled with her weight. After 18 months she had lost three stone after joining WW (Weight Watchers).

She said: I joined WW as I had issues with my knees and I though losing weight would help them. As I lost weight my knees started to improve along with my self-esteem and confidence. It totally changed my life and wanted to give that feeling to others, so I became a coach to help others achieve what I had. It has been the most remarkable work I have ever done, seeing lives unfold and change over the weeks and months.

We booked our party in January 2018 for that September and decided I wanted to wear my dress again. I lost a further stone and got into my dress as if Id only just stepped out of it, it was amazing.

"I hadnt seen the dress since the day we got married and so was a very emotional moment opening the case and seeing it for the first time in 25 years, the dress my mum made.

More here:
The 15 inspiring Devon people who have achieved phenomenal weight loss - Devon Live

When you reach for a cookie, youre probably super aware that well, its a cookie. And that means its not the healthiest snack, which is why you indulge only once in a while (we hope). If so, then were proud of you and your progress since its never too late to start looking after your health.

However, what can be tricky are snacks or food that you might think aren't as unhealthy. And thats because unlike a cookie, which just screams sugar theyre often not as sweet. But make no mistake, they are, and these sneaky foods are most likely whats ruining your health and diet, and why you find it so hard to lose weight these days. In fact, a quick snooping here and there will show you that food scientists make this food just sweet enough for you to crave more, starting a vicious unhealthy cycle.

But the decade is just about done (and so are we, with unhealthy foods), and we decided that if were going to march into 2020 with a healthier mindset, well do so with less baggage than before. And that means leaving some unhealthy foods behind this 2019. Here are what to let go:

Bottled Salad Dressing

Did you know that a few tablespoons of these already have more than 5 grams of sugar? Now do you really want that?

Pasta Sauce

They taste savory, serves as the perfect pairing for the pasta you just made and have around 10 grams or more of sugar per half a cup. Yikes.

Granola Bars

Even granola bars? Well, yes. While theyre usually praised for packing a lot of vitamins and minerals, most are just packaged with high-fructose corn syrup. Thats a lot of bad, bad sugar. Say goodbye.

Yogurt

Sure it contains protein and calcium that naturally occurs from the milk in it. However, the fruit varieties that it comes with also have a lot of sugar as well. Stick to regular milk.

Beverages

What you may not know is that teas and energy drinks also come with sugar or artificial sweeteners. This 2020, stick to plain water and stay hydrated.

Strawberries are some of the sweet and filling fruits that people can eat while on the keto diet. Pixabay

Read more:
Lose Weight Fast By Avoiding These Foods This 2020 - Medical Daily

Eggs are good for you. Eggs are bad for you. Avoid red meat. Enjoy red meat in moderation. Butter is out. Butter is back. If your head is spinning, youre not alone. According to a recent International Food Information Council Foundation survey, 80 percent of people feel confused about nutrition. Of course, headlines are partly to blame, but disinformation on social networks along with food marketing makes matters worse.

Yet despite the seemingly always changing nutrition landscape and turnabouts in opinion and setting aside tribalistic views theres actually a lot of agreement in the nutrition world. In other words, these headline shifts are actually at odds with what we know. Heres a look at where there is consensus, along with a look at some areas where even the scientists are still a bit unclear.

Research consistently shows that when you eat mostly plant foods, markers of health improve. Benefits include lower blood pressure, triglyceride levels, glucose and waist circumference, which can translate to a lower risk of a number of different diseases, including heart disease and diabetes.

An interesting, recent study looked at different patterns of plant-based eating, from a strict vegan diet to a more flexible semi-vegetarian approach to a non-vegetarian diet, examining how each dietary pattern impacts different predictors of health. What was notable about this study is it investigated a spectrum of plant-based eating styles. It turns out, a strict vegan diet produced the highest levels of healthy biomarkers and the lowest levels of unhealthy markers. Vegetarians who include eggs, dairy and/or fish scored next best. The non-vegetarian group had the least favorable health markers in their blood, urine and tissue samples.

Plant-based eating isnt a new concept. Its been studied for decades and research repeatedly shows that a plant-focused plan can help offset a lot of the health challenges that develop over time. No matter what type of dietary pattern you follow, you should be eating mostly plant-based foots. That means 75 percent of your plate should include some mix of veggies, fruits, nuts, seeds, pulse and whole grains.

Though headlines this fall claimed otherwise, the majority of scientific evidence is on the side of limiting or avoiding these foods. In fact, the study from which these headlines arose was massively criticized and disputed. If you like red meat, but you also want to reduce your chances of dying prematurely from any number of causes, including heart disease and cancer, consider how you might cut back. Maybe that means eating a smaller portion of red meat on the occasions youre enjoying it, or maybe it means having it a little less often. Also consider what else youre eating alongside your steak dinner or at other eating occasions. A little red meat can be fine if your diet is rich in plant foods (see above).

The case against processed meat is a little more concerning. Earlier this year, Frank B. Hu, MD, Professor and Chair, Department of Nutrition, Harvard T.H. Chan School of Public Health, told me, The current evidence suggests the higher intake of processed meat, the higher the risk of chronic diseases and mortality. When pressed on what amount might be safe, he explained that we dont have evidence to suggest a safe amount, but that eating a small amount of processed meat on occasion (which he defined as once or twice a month) is unlikely to have a considerable impact on your health. If youre currently eating above this amount, it makes good health sense to cut back.

In the fat vs. carbs war, healthy wins. In other words, you can eat a low-fat, high-carb diet healthfully just as you can eat a high-fat, low-carb diet healthfully. The main thing is choosing your fat or carb options wisely. Were crystal clear on the fact that carbs from foods like veggies, starchy veggies (such as potatoes), fruits and pulses, all of which supply antioxidants, vitamins, minerals and fiber, are quite different from overly processed carbs, which supply few, if any, whole food nutrition.

There is also considerable agreement that fat is not the enemy and that fats from plant and fish sources provide anti-inflammatory health benefits. Inflammation within the body may not cause obvious symptoms, but when it persists, its thought to be involved in a number of disease processes, from mood disorders like depression, to heart disease, diabetes and Alzheimers disease. Though butter and other saturated fats may not be as unfavorable as we once thought, anti-inflammatory fats when eaten along with other foods that lower the inflammatory process may help you live and age more healthfully. In fact, even if youre following a high-fat keto diet, health experts recommend focusing on these fats over others.

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I struggle to think of any dietary advice that has more unanimous agreement than to reduce your intake of hyper-processed foods and to favor whole or minimally processed foods instead. Weve discovered that heavily processed foods, which include processed meats, refined grains and many snacks and sweets, drive the inflammatory process that promotes disease, and diets high in heavily processed foods are associated with higher body weights and poorer health.

For the most part, choose whole or minimally processed foods whenever you can. That means looking at ingredient lists and trying to make healthier swaps for foods that are high in sodium, sugar, artificial sweeteners, colors and preservatives, which often signal that a product is heavily processed. This doesnt mean giving up convenience, though. Theres a wide range of minimally processed foods that make meal prep saner and get the green light from nutritionists.

Any one person can benefit from any number of eating patterns if focused on the above factors. Eating is a highly personal experience and it involves more than just fueling your body or sitting down to nutrients on a plate. Food can be nostalgic, part of social and religious events, and it can elicit an emotional response, providing a sense of comfort, stress reduction or joy. A meal is hardly ever just one thing and understanding all of the things it is to you, along with your personal non-negotiables (what you wont give up), can help guide you toward a dietary approach that you can live with.

Your neighbor might be successful on a keto plan and your co-worker may love being a pescatarian, but if youre a kosher vegetarian, these plans pose too many challenges. This may be an extreme example, but its meant to illustrate how important it is to understand your unique needs and then identify an eating pattern that suits you best. Its now widely recognized that different eating patterns can be appropriate for different situations, but thats only if you can stick with the advice. There are people who thrive on an intermittent fasting protocol while others cant put up with the hunger or limitations of restricting eating to certain time windows each day. Nourishing your body is a commitment not a passing fling so determine what type of eating pattern sounds most doable to you and then try to adhere to it in the healthiest way possible. That means something different to everyone, so just do you.

Nutrition isnt a perfect science in fact, far from it and we dont have everything sorted out. Heres where were not as buttoned up.

Many of our health recommendations boil down to reducing certain nutrients and emphasizing others but you dont eat a nutrient say fiber in isolation. Health recommendations based on these reductionist principles can be very misleading. Sticking with the fiber example, theres a tremendous difference between a fiber-rich quinoa and vegetable nourish bowl and a fiber-enhanced powdered supplement drink taken with a fast-food meal. Both meals might provide the same amount of an individual nutrient (fiber), but other than that, these two meals arent comparable.

In 2015, our Dietary Guidelines started talking about eating patterns, but it still called out individual nutrients, including saturated fat and sodium. And the following example highlights why this approach needs to be reassessed.

Under the suggestion to limit saturated fat, which has been linked to an increased risk of heart disease, you might cut full-fat milk, yogurt and cheese (all notoriously high in saturated fat) from your diet. But studies have shown that the saturated fats from these foods dont deserve the bad rap.

A recent, large meta-analysis involving 29 studies and more than 900,000 participants found that neither total dairy consumption nor milk consumption was linked with an increased risk of death and more notably, death from heart disease. To the contrary, in fact. Cheese, which is especially high in saturated fat (and also high in sodium), was associated with a slightly lower risk of stroke and coronary artery disease. An earlier study involving more than 5,000 participants reached similar conclusions that high-fat dairy foods arent as risky as we once thought.

There are many theories about why the saturated fats in dairy foods dont seem to promote cardiovascular diseases, but its a solid example of why we cant reduce our dietary advice to single nutrients.

Plus, the advice to remove something from your diet doesnt clearly address what to replace it with, which is a big deal. Looking back, when we cut fat from our diet, we replaced it with high-sugar carbs (Snackwells, anyone?), which set off a cascade of health problems. In this case, replacing a bit of cheese with potato chips isnt the same as replacing it with olives.

Instead of worrying about each individual nutrient, you can begin to make healthier shifts to your diet by following the advice described above (what weve gotten right), which are broader, health promoting eating patterns.

While Harvard researchers now predict that close to 50 percent of the population will be obese by 2030 and 25 percent will have severe obesity, we havent figured out how to tailor dietary advice to help people successfully lose weight for the long term. In fact, one study by Stanford University researchers attempted to determine whether people with certain genetic traits would lose weight better with either a low-fat or low-carb diet. Results were all over the map. After a year, people had lost an average of 13 pounds, but weight loss varied widely (some lost much more and others gained weight) and the study offered no clues as to which genotype might be predictive of weight loss success with either menu.

What this tells us is that neither eating pattern is superior, something weve seen repeatedly when pitting one diet against another. So again, do you. In this case, the study also underscores much of what I said earlier. Because eaters in both arms of the study were offered similar advice to include more veggies, emphasize whole foods and to limit junk food it validates that you can lose weight by following these three pillars of healthy eating.

Marketing is way ahead of science here and while you may be able to send off a stool sample in order to reveal information about your microbiome, we dont yet know how to reconfigure your microbiome or influence your weight based on this, your genetics or your metabolism.

In terms of your microbiome, heres what we do know. You can alter your microbiome in response to altering your diet, but other factors, including age, sex, ethnicity, environmental factors, lifestyle factors and medications can also influence the microbiome, making it difficult to create a personalized nutrition plan. Plus, even among food patterns we know to cause favorable shifts in the microbiome, like eating a fiber-rich diet that includes diverse food sources, there are individual responses that we cant yet predict and address. According to a recent review study, a tailored nutritional approach is in its infancy, and more feasible, sustainable personalized nutritional strategies need to be developed to optimize ones gut microbiome and improve host responsiveness. A new survey among physicians finds that 53 percent of doctors think this technology needs five or ten more years before its standard practice.

If youre curious about your genetics or your microbiome and you want to get tested, do so knowing that theres a lot we still dont know about how to personalize an eating approach based on those results.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Original post:
What science says about the best way to eat (and what we're still figuring out) - NBC News

WITH the new year upon us, most of us are making resolutions to adopt a healthier lifestyle, lose weight or hit the gym more regularly.

However, as research has shown, New Year's resolutions are even easier to break than they are to make.

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In fact, only a quarter of us who make resolutions keep them for the full year, with 22 per cent ditching theirs just six days into January.

However, top personal trainer Harry Thomas has revealed that you can easily stick to your 2020 fitness and weight loss goals if you follow some simple steps.

In particular, he emphasises the need to set an achievable goal, measure progress and stay committed.

Here, Harry, owner of No1 Fitness, takes us through the main ways everyone can stay on track with their New Year's fitness resolutions in 2020...

With New Year's resolutions you need to focus on the bigger picture and work towards something that runs throughout the year.

The first mistake is that New Year's resolutions in most people's minds usually means a January resolution, and getting back to feeling healthy again.

However, health and fitness goes far beyond what happens in a month, and to get the weight loss that you want, it's going to take much longer than 30 days.

But dont worry, you will see results all the way through, you just need to look out for them that's all.

Focus on what you really want to achieve and why you want to lose weight, how much you want to lose and what it would do for your life if you did this.

Write down a number of goals that you want to achieve, and ask yourself why for each one of them.

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A great question to ask yourself is, 'in the next six months if you were at your best version of yourself, what' s changed from today?'

The answers will usually have many of your goals and wants in there and having a strong goal is what keeps you going.

This is a must and for me the main reason people fail.

Every year so many people start with great intentions - they are now training four to five times per week, eating healthy, removing alcohol and junk food.

But by the time it gets to the end of the month they have fallen off the wagon.

When I ask why, the same answer usually appears - 'I wasnt seeing any results'.

To get results and to stay motivated you must see changes, which means we need to become more aware of them and start looking.

I recommend taking photos of your progress - even if you dont like the way you look.

Take photos of your progress - even if you dont like the way you look

Get your belly out and legs out if you want them areas to change and after a few weeks comparing you will be surprised what you can see.

Use scales, people say these are bad and we should focus on other things, but if your goal is weight loss, this is the BEST way to see progress.

Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes dont lie and will quickly show change.

Circumference measurements, body fat machines are two other ways.

Be consistent measuring, I recommend once per week, same day, same time, make testing fair.

Then look for the other wins like energy and sleep, youll soon start seeing changes all the time.

You must start exercising and you need to pay attention to food.

You can still have a life, you can still eat carbs, you can still enjoy the progress.

One thing that some do which is wrong, is completely remove everything out of their diet and it's just not sustainable.

You will just get cravings or become a recluse stuck in your bedroom saying no to social nights out.

NHS advice on calorie intake

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do, the more energy we use.

If you consume too much energy on one day, do not worry. Just try to take in less energy on the following days.

Source: NHS

Be mindful of what you are eating, maybe set yourself a weekly goal, i.e. no drinking, no chocolate and work on one thing at time.

Training sessions should be at least four times per week or more in my option to get best results.

This could be a combination of cardio and weights, just make sure you get something in.

If you struggle for motivation, get yourself signed up to some group training.

Classes are very popular and a great way to be more accountable and get extra motivation from others.

This is key. Many people want to get results, but are not prepared to make any changes to get them.

If you do the same things as what you've always done, you'll never get anywhere.

Ask yourself out of ten, how much am I willing to score myself on what I am going to put in.

If you say five, that's no problem, but be prepared that results will still come, but just a little longer. Keep at it.

Results never happen over night, it takes time

Results NEVER happen over night, it takes time, but once you get in the flow and your mojo has reappeared results keep coming.

I suggest to set your first check point for 12 weeks.

Be prepared to stick it out and be consistent and all the hard work and sacrifices made will be worth it.

Your thoughts are always going to be throwing curve balls at you.

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Telling you to stay in bed when the alarm goes off, talking you out of going after work due to a long stressful day, or finding any excuse to get out of it.

Be strong and committed to the goal you want to achieve.

Let's make 2020 a year where results keep coming. Congratulate yourself when you make achievements and keep reminding yourself that more will follow if you keep it going.

You can sign up for personal training sessions with Harry at his gym No1 Fitness here.

Read more:
New Years resolutions five simple ways to stick to your 2020 fitness goals and lose weight fast - The Sun

Most dieting trends require a person to revise their shopping list and re-stock their kitchen with special new products. But the latest trend doesn't require one to buy or eat literally anything at all (at least for a day or two each week).

In 2018, intermittent fasting became the most popular diet in the country, according to a survey conducted by the International Food Information Council. Dozens of celebrities, including Hugh Jackman, Jennifer Lopez and Nicole Kidman, have endorsed the diet, and #intermittentfasting now has more than 3 million mentions on Instagram.

But fad diets are never one-size-fits-all, says local licensed and registered dietitian Pamela Kelle, who has been practicing for 25 years.

"Some people, by the habits of their normal lifestyle, do eat in a manner that lends itself to intermittent fasting," Kelle says. But IF is not everybody, she stresses.

Here, Kelle helps us better digest the intermittent fasting fad.

Intermittent fasting comes in three flavors:

* The 16/8 diet involves fasting for 16 hours each day and eating only within an eight-hour window.

* The 5/2 diet involves consuming just 500 calories on two non-consecutive days each week.

* The 24-hour fast involves consuming no calories one day each week.

Is one version better than the others?

When determining which if any fasting diet is best, one must examine his or her goal. If the goal is weight loss, Kelle would not recommend the 5/2 or the 24-hour fast.

"Very low calorie diets are a setup for a binge," she says, explaining that those non-restricted days often become a free-for-all.

And there's reason for that.

During a fast, the body switches from using carbohydrates as fuel to using fat for fuel. But as it adjusts, it is common for the body to crave sugary, fatty foods, which provide quick energy.

"Many find [those cravings] a real challenge if they were fasting just to lose weight," says Kelle.

The 16/8 diet, however, can be sustainable, and it can help achieve weight loss, she says. That's contingent, of course, on how a person eats within that eight-hour window. A pattern of healthy eating must be established, and calories must be reduced in order to lose weight.

Staples of a balanced diet, says Kelle, include lots of vegetables, potassium- and fiber-rich fruits like apples, bananas and oranges, and high-fiber whole grains like quinoa, oats and rice.

Other than weight loss, what are the benefits to fasting?

Purported benefits of fasting range from weight loss to lower cholesterol to improved sleep, which is one claim that Kelle supports. "The less calories that have to be processed means that nocturnal cellular repair work is more efficient and effective," she says.

However, she adds, "Remember there are blogs, Instagram posts and anecdotal accounts of success, but more long-term studies need to be conducted."

Here are a couple findings from early studies.

Fasting and cancer

In 2012, a University of Southern California-led study found that fasting helped activate the immune system, while making some cancers more vulnerable to chemotherapy treatments. In fact, multiple cycles of two-day fasts combined with chemotherapy cured 20% of mice with advanced cancer and 40% of mice with a less advanced form of that same cancer.

No mice survived that were treated by chemotherapy alone.

Fasting and diabetes

In 2019, a researcher at Baylor College of Medicine in Houston, Texas, studied 14 people observing Ramadan, a spiritual practice that involves a strict 30-day fast from sunup to sundown. Blood samples taken before the fast, four weeks into the fast and one week following the fast revealed higher levels of protein known as TPM. This protein plays a key role in improving one's sensitivity to insulin, thus protecting against diseases such as diabetes.

Who should try it?

Kelle says she does not generally recommend the 5/2 or the 24-hour fast. Diets that involve periods of caloric restriction followed by periods of unchecked eating do not help change a person's relationship with food, she says. Moreover, "[they are] not supported by research, and could lead to binge behavior."

However, the 16/8 diet may work well for someone who enjoys a large breakfast and lunch and a small dinner, who isn't inclined to snack, and who doesn't eat before bedtime, Kelle says.

Who shouldn't try it?

A person who has a very active lifestyle, who works out intensely or who has blood sugar issues needs to eat at regular intervals in order to keep fuel available, says Kelle.

"Also, someone who gets hungry easily may be best eating on a schedule every four to five hours to keep them from overeating at the next meal," she says. "And, of course, children absolutely need to eat more frequently some even every three hours."

Can a person drink coffee or tea while fasting?

Yes. And some experts even suggest small amounts of protein could be consumed in the fasting period. Just not carbohydrates.

When coming off a fast, what should a person eat?

If it's a 24- or 48-hour fast (as in some religious fasting), easily digested foods, such as cooked vegetables or fruit, with rice or bland foods are the easiest reintroduction to a normal diet.

Is there anything first-time fasters should anticipate?

"[Clients have told me] they notice food thoughts and obsessions rise pretty quickly, and they need to have a plan in place of what and when they will eat," says Kelle. "They notice triggers of eating such as commercials and what stress does to their eating habits."

Any other considerations before trying IF?

Fasting can affect dining out and social eating patterns, so it means strategic planning on when and with whom you will eat. It can get complicated.

Read the rest here:
Intermittent fasting is touted by celebrities including Nicole Kidman and Hugh Jackman. But should you try it? - Chattanooga Times Free Press

WALKING down the aisle in a size 26 wedding dress, Gemma Warne was plagued with insecurity and embarrassment about her weight.

She'd ballooned to just shy of 20 stone after years of gorging on takeaways and sweet treats and no longer "felt like herself".

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However, Gemma's wake-up call came when she was forced to ask for a seat belt extender on her return home from her honeymoon - and was completely mortified.

Determined to do something about her size, Gemma, from Chelmsford, set herself a New Year's resolution 12 months ago to lose weight and overhauled her diet.

She has since shed an impressive seven stone in just 11 months and has seen her confidence sky-rocket.

Gemma said: "I feel so happy and proud of my progress and now when I look at photos of myself, I actually feel like me again."

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Gemma piled on the pounds after she was forced to take steroids for an undiagnosed skin condition - which triggered weight gain.

And she was devastated at how big she had become when her wedding day to her husband Rob, 34, arrived.

She said: "Doctors had no idea why I'd developed a skin condition but I suffered with it terribly the entire year before my wedding on November 24 2018 and steroids had caused my weight to increase rapidly.

"I was the fat bride I never wanted to be and although being overweight didn't spoil my day with Rob I didn't look how I'd envisioned.

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"My dress would barely button up on the morning of our big day but I just told my mum to 'make it fit' as I was wearing my dream dress and had nothing else to wear."

And things took a turn for the worst when Gemma had to ask for seat belt extenders on her return from her honeymoon to St Lucia and New York - and was left feeling completely ashamed.

"I was mortified on the flight home from our honeymoon," she said.

I felt uncomfortable being so overweight but it was out of my control

"I had to get my husband to ask the air hostess for an extension belt for me because I couldn't bring myself to ask, I was so close to tears.

"She repeated my husband's request, so everyone around us heard and I felt my face go red, I couldn't speak or even look at my husband and just started to cry.

"I felt uncomfortable being so overweight but it was out of my control, my skin was burning, it was red and it was sore."

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As soon as Gemma landed back home in the UK she set herself a strict New Year's resolution to lose weight.

"After returning from our luxury honeymoon to St Lucia and New York, I decided to set myself a new target for 2019," she said.

"I couldn't allow myself to continue gaining weight and I was bigger than ever before."

Gemma decided to stop all medication for her skin including the contraceptive pill - against advice and joined The 1:1 Diet by Cambridge Weight Plan on January 4.

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And to ensure she stuck to her own pledge, Gemma decided to document her entire weight loss journey by taking weekly photos of her shrinking frame every month.

Within the first two months of her being on plan, the newlywed dropped two stone.

She added: "The transformation was amazing and it happened so quickly that I could tell a real difference each week.

"But the best thing was, my skin condition cleared up completely and I was free from all medication and steroids."

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Gemma has now been on the weight loss plan for 11 months and is "over the moon" to have dropped 7st 7lbs in 11 months.

And she has been left stunned by how much her weight loss has turned her life around.

"I can run up the stairs for the first time in about two years without getting out of breath and I go to the gym and swim up to five times per week," she said.

"If I compare my life now to how it was before setting my New Year's resolution, it is the complete opposite.

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"My confidence has come back which leads to constant photo opportunities, Rob is like another one!

"I drive him up the wall but he knows I'm happy and that's what matters."

Gemma is now hoping to inspire others to follow in her footsteps, saying: "If I can do it, anyone can".

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She has also become a 1:1 Diet Consultant by The Cambridge Weight Plan, and has credited the weight loss group for it's easy plan.

She added: "I still eat various Cambridge Weight Plan products such as their savoury meals and sweet bars which act as meal replacements."

Gemma is still hoping to reach her target weight of ten stone but says she feels more confident than ever in her skin.

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And she says she no longer feels embarrassed about getting on a plane.

"My goal weight is ten stone so I have another stone or so to go before I reach target but I now feel confident in how I look, I didn't think I'd be back in a size 12, half the person I was in the same year," she said.

"Looking back on my photos from last year really inspires me to carry on, I never want to feel shame like that again and now look forward to flying."

Original post:
Weight loss: New Years resolution helped obese bride lose 8 stone after her wedding - The Sun

Jenna Jameson, now retired from her career as an adult film star, recently packed on 20 pounds.

A year and a half ago, she thought she had found the perfect solution to her keeping her weight down for good, but now it appears she may have fallen off the wagon.

Heres what she has to say about the weight gain and why others may be able to relate to it.

After giving birth to her daughter Batel in April of 2017, Jameson had 80 or so pounds to shed. Vocal about her weight loss struggles, she sang the praises of the ketogenic diet and how effective it had been for losing and maintaining weight.

The diet, which focuses on a low-carbohydrate, moderate protein, and high fat intake, enabled Jameson to lose those 80 pounds.

Feeling like her best self, Jameson reported that she felt happier, smarter, and much more confident. She even documented her transformation on Instagram sharing before and after shots with the world. Along the way, she shared diet tips and encouraging words surrounding inner beauty, mental health, and accepting yourself with her followers.

Ultimately, sticking to the diet and keeping the weight off proved to be somewhat difficult for Jameson. She revealed that after a year and a half she had taken a break from her new eating habits and gone carby.

As a result, she quickly put on 20 pounds.

Most people who have attempted the diet can totally relate to that. Although the diet can have brain health benefits and might help lower blood sugar in people with diabetes, it can be difficult to stick to it.

Not only does the diet ban junk foods like soda, candy, and cookies, but all grains, sweeteners like honey, and starch and sugary fruits and vegetables are also restricted.It also cuts out many healthy foods making it difficult to get needed vitamins without excessive supplementation.

Some experts suggest that the keto diet may not be safe to follow for long periods of time. Being high in saturated fat, it may not deliver adequate nutrients which raises heart health concerns and can lead to liver and kidney problems.

Also, low-carb diets can have a list of side effects including constipation, bad breath, and headaches.

Gwyneth Paltrow, as well as Kim and Kourtney Kardashian, have all reported success with the keto diet. Former NFL quarterback. Tim Tebow, not only follows the diet, but he and his wife formed a partnership with KetoLogic.com, a diet challenge program designed to kick off weight loss rapidly.

Other celebrity adherents include Halle Berry, Al Roker, Alicia Vikander, and Vinny Guadagnino.

Jillian Michaels called the plan a bad idea. Noting that our cells are made up of protein, carbohydrates, nucleic acids, and fats, she told Womens Health that when we dont get enough of those macronutrients, we are virtually starving ourselves.

She recommended instead using exercise and eating a balanced diet in combination with limiting processed sugars and grains.

Forty-five-year-old Jameson temporarily abandoned the diet when she moved to Hawaii in 2019. She admitted to losing control and eating like a crazed banshee.

Still, she felt she had the willpower to get back on track. Now, she may be done with the diet. Reporting that she is living her best carby life, she is now looking to other sustainable forms of eating like vegan, calorie counting, and avoiding sugar.

She suggests getting in touch with ones true hunger and practicing intuitive eating.

See more here:
Jenna Jameson is Embracing Her 20-Pound Weight Gain for This Totally Relatable Reason - Showbiz Cheat Sheet

Jenny Craigs new advertising campaign promotes a DNA Decoder Plan that directs users toward the best food choices based on their genetic makeup.

The Carlsbad, Calif. weight-loss company will have dieters first swab their cheeks and send off their genetic material for analysis, before devising a meal and exercise plan. Jenny Craig follows other companies, like DNAfit, for example, which uses clients 23andMe data to unlock tailored diets.

"We know that in a recent survey nearly half of the weight-loss consumers we polled want to utilize their DNA to create a customized weight loss plan," said Monty Sharma, Jenny Craig chief executive officer and president, in an announcement.

As for the broadcast and digital campaign, it features real-people testimonials versus the celebrities dieters of yore, such as Kirstie Alley.

In one broadcast spot, a featured dieter explains that "getting your DNA tested gives you just that much of an extra advantage." Other campaign endorsers refer to the Jenny Craig microwave-and-munch, prepared-food plan as the "easy button" for weight loss.

Nutritionist and author, Marion Nestle, who writes the popular Food Politics blog and is the Paulette Goddard professor of nutrition, food studies and public health at New York University, has a more wary view of DNA-based dieting.

"I dont know of any better way to lose weight than to eat less and move more," she said. "How much less? Check a scale every day. If weight isnt budging, eat even less. This may go more quickly if you replace junk foods with plant foods.

"Beyond that, I cannot imagine that DNA testing will make this any easier unless paying a lot of money acts as an incentive. If having someone interpret your DNA to suggest what you should most cut down on--and you can afford it--go for it. But really, what matters to body weight is calorie balance and consuming fewer calories than you need--from any source--ought to work just fine."

Jenny Craigs campaign partners include the Denver advertising agency, LXRD and the Juice Group of Vancouver for branding.

In 2020, the company will expand its neighborhood footprint by opening Jenny Craig at Walgreens branches at 100 of the drugstore chains locations.

Original post:
New year, new you: Jenny Craig's new weight-loss tool - CampaignLive

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