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Carrying excess visceral fat that sticks around important organs, such as the liver, pancreas and intestines increases the risk of long-term, life-threatening medical conditions. These include:

Another experiment focused on obese men who took coconut oil daily for 12 weeks.

Results showed that the men lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines.

It must be noted that although visceral fat is found within the body, there is still a correlation between the harmful belly fat on the inside and the circumference of a person's waist.

One four-week study observed 20 obese adults who took two tablespoons (30ml) of coconut oil every day and found that the waist circumference in males were significantly reduced.

The NHS stresses that regardless of your height or body mass index (BMI), its important to measure the waist to check if youre

carrying too much body fat around your stomach.

The Heart Foundation adds that your waist measurement is an indicator of the level of internal fat deposits which coat the heart, kidneys, liver, digestive organs and pancreas.

How to measure your waist:

Your health is at risk if your waist size is:

For anybody measuring up as high risk, its advisable to visit your GP to discuss your health and possible lifestyle changes.

Although coconut oil has been proven to help reduce waist circumference and visceral fat, its important for your health to perform a moderate amount of exercise.

To be specific, regular aerobic exercise is the best way to combat harmful belly fat and comes with a host of other healthy benefits too.

Aerobic exercise can include: swimming, brisk walking, running and cycling.

The NHS states that regular exercise can lower your risk of early death by up to 30 percent.

Thats because one life-enhancing benefit of moving the body is that it slashes the chances of developing major illnesses.

See the article here:
How to lose visceral fat: Best oil to cook with if you want to reduce harmful belly fat - Express

Looking for a new way to slim in 2020? The answer could be as simple as an app on your smartphone with the Noom diet.

With more than 5,905 calories consumed by the average Brit on Christmas Day alone, its no wonder January is the time most of us want to slim. Step forward, the Noom diet. Not only was it the most Googled diet in 2018, but its been tried by more than 45 million people worldwide. Wondering if it could work for you?

Before you pay out around 40 per month (for an average of four months) for the privilege, heres everything you need to know

Even if youre not sure what the Noom diet is, youve probably seen adverts for it popping up on social media. Accessed by a subscription service via the Noom app, the diet is designed to help you lose weight and keep it off long-term by counting calories and tracking your fitness, food, blood pressure and blood sugar.

Noom is an app that aims to help you achieve lifestyle changes surrounding diet and exercise, says Dr Diana Gall from iMeds. It isnt a universal or one size fits all diet, but it personalises your calorie budget based on your age, current weight, height, activity levels, and other health and lifestyle factors.

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Before you sign up, you have to answer some simple questions about your weight and how much you want to lose, and then the computers algorithm will work out your weightloss goal and a weekly plan on how to achieve it.

Essentially, Noom combines a calorie budget alongside information on which foods you should aim to eat more of, and which to eat less of, explains Dr Gall. Nooms plans are non-restrictive, meaning that no foods are off limits, but it works to reinforce healthy eating habits by using a traffic light system. Foods classified as green foods are the ones that should make up the most of your diet, and have a low calorie density, such as fruits, vegetables, fat-free dairy options and some grains. Yellow foods are ones that should be eaten moderately, such as lean meats and fish, while red foods are the ones with a high calorie density and the least nutritional value, so should only be eaten sparingly.

The app even offers access to a health coach so you can ask direct questions (such as what to pick for dinner in a restaurant) when youre feeling stuck.

READ MORE: How to lose weight fast

Seeing as most of us carry our phones everywhere, its easy to track what youre eating in fact, youll probably only need to spend around 5-10 minutes a day on the app filling in your progress. Forgotten to add something in? Your health coach will prompt you to help you stay on track.

Keeping a food diary can be incredibly helpful if youre trying to lose weight, says Dr Gall. Being able to see what youre eating on a daily basis can help you to identify positive and negative eating habits, and can make you more aware of the calories that you consume. You may even be less likely to snack on foods with a high-calorie density as youll know that you need to record it, so you might opt for healthier snacks instead.

And looking at the #NoomNerds hashtag on social media, results have been impressive, with a study claiming that out of 36,000 Noom users, 77.9 per cent reported weight loss.

Losing weight is really down to the individual, as the Noom app doesnt go shopping for you or cook for you (although it does have plenty of recipes to pick from). If you dont stick to the calorie limit, you wont lose weight.

Plus, a lot of nutritional information is lacking on the app (its mainly just about calories). For most people, sticking to a calorie budget can be enough to lose weight, but its also important to know how much of each food group you should be consuming, says Dr Gall. For example, you may lose more weight by eating more protein and fibre than carbohydrates and fats, but by only counting calories, you might not know the actual nutritional value of the food you consume. The traffic light system that Noom offers is helpful for this, but it would also help you to know the nutritional value of each meal and snack that you record so you know if you need to increase or decrease certain food groups.

Users leaving online reviews complain about the teen speak and amount of advice given in quiz form, which can grate after a while. Theres also been some confusion over how to cancel the subscription (just deleting the app wont work). But the main issues with the Noom diet seems to be with the scripted answers the so-called personalised health coach will give you. This is because the advice is from a computer algorithm, not a real person.

Technology is fantastic, and some AI can be incredibly advanced, but qualified healthcare professionals still have their place, especially if youre struggling to lose weight, says Dr Gall. The app may be enough for some people to reach their goals, but if you struggle with your weight or have any questions about nutrition or diet, these are best directed towards a healthcare professional preferably someone with experience in diet and nutrition.

READ MORE: When is the best time to eat to lose weight?

If you have the money to spare and like a trend, then give it a go, but its not your only option if money is tight at this time of year.

There are free options available, says Dr Gall. If youre struggling on your own, you can always make an appointment to see your doctor to discuss your concerns and difficulties. You may be referred to a nutritionist or dietician for advice. You can still create a record of your eating habits by using free apps, or just by writing your meals and snacks in a diary. The advantage to this is that you may have regular appointments to check your progress, so your doctor can intervene if they think there could be a problem.

One of the benefits users of the Noom app seem to universally rate is the group chats they can join in with. Which is no wonder, seeing as new research by WW found a third of people think they will give up their diet sooner without someone to support them along their journey.

Online communities are fantastic for people that are wanting to lose weight, as youre all there to achieve the same goal. Theyre a great place to share tips and motivational stories, as well as having somewhere to vent if youre struggling to people that understand what youre going through, says Dr Gall.

There are several places online that you might find support groups, such as various social media sites or forums. You might find that they help you keep on track or stay inspired with all of the ideas and tips that are posted. It works in a similar way to slimming groups such as Slimming World or Weight Watchers, where group support is a big focus of the meetings, though online communities can be accessed at any time.

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What is the Noom diet and could it work for you? - goodtoknow

14 proven ways to lose weight without exercise, according to experts

Its a perennial question: Can you lose weight without exercise?

Lets start with this: Exercise is terrific for your body and mind, in so many ways. It cuts down on your risk for a multitude of diseases and can lower your incidence of depression, anxiety and other mental health problems, as well as boost your energy, help you sleep and more. It can also help you get and keep a fitter, slimmer body. So exercise = health, and we should all move our bodies every day.

That said, when it comes to losing weight, what you eat is keyand studies show there are plenty of weight loss strategies that have nothing to do with exercise.

Check out these 14 science-backed, slim-down tips:

When youre at home, eat from smaller plates and bowls. Youll likely take in fewer calories, and it tricks your brain into thinking youre consuming more than you actually are.

Another important tip: Dont eat from packages of anything, even those healthier chips or crackers. Portion some out into a dish, and put the bag or box away.

When going out to eat, portion control can be a tougher challenge, given the large serving sizes in restaurants, so before you go, think about how youre going to handle that. You can order an appetizer and small salad instead of an appetizer and main dish. You can split a dish with a friend, or you can ask for a to-go box right up front, and put half your meal in there before you dig in. Have a plan and intention ahead of time and youre more likely to stick to it.

Fiber helps with weight loss in so many ways, says Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. For starters, it expands in your gut like a sponge so its a natural appetite suppressant. Plus, the latest research is finding it has beneficial impacts on good gut bacteria that help produce hormones in the gut that tell your brain youve had enough to eat. Aim for at least 25 grams a day from a variety of foods like whole grains, beans, fruits and vegetables.

Like fiber, protein naturally helps you feel full by influencing the production of satiety hormones, says Ansel. It takes a long time to digest, so youre unlikely to go scrounging for a snack after a protein-rich meal. And heres a neat trick: Protein also takes more energy to digest than, say, fat or carbs, so you dont store as many of its calories. For maximum impact aim for 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs and low fat dairy.

Its well-established that sleep deprivation can lead to weight gain. It comes down to hormones: Sleep deprived people produce more ghrelin, an appetite-stimulating hormone. And they produce less leptin, the hormone that tells you when youve eaten enough. Theres also evidence that the overly-sleepy eat more calories, and more comfort-food-carbs.

Im a fan of getting on the scale a few times a week, says Ansel. For a lot of people, weighing yourself can be stressful, but it can provide some really important feedback before things start to snowball. You dont have to weigh yourself every day, but stepping on the scale two to three times a week can help you nip weight gain in the bud, so you dont have to take drastic action with your diet later.

Related video: Exercise myths to be aware of

Sometimes when you think youre hungry, youre actually thirstymaybe even slightly dehydrated. So in between meals before you eat a snack, try drinking a big glass of water. Its also a good idea to do that before a meal: It leads to greater weight loss, one study showed. And carry a bottle with you throughout the day, to sip as you go.

Its unclear whether sugar in and of itself makes you gain weight, says Ansel. But one thing is for sureit tends to travel in foods that have way too many calories. Whether its soda, sweetened lattes or dessert, these should be the first foods to go if youre trying to slim down.

Its a simple way to take in less calories overall. But theres another important reason to follow this rule: Drinking calories, rather than eating them, is less satisfying and doesnt lead to the same feeling of fullness, research shows. So thats another reason why drinking your caloriesespecially sugary beveragescan lead to weight gain.

In other words, slow down. Your brain needs to catch up with your mouth and send the signal that youre full, and thats harder when youre speeding through your meal. Also, studies have shown that when youre distracted, you tend to eat more. So stash your phone, turn off the TV and pay attention to what youre eating.

A small study showed that prolonged chewing at lunch leads to eating fewer snacks later in the day. Its worth noting, though, that many of the study participants reported that they really didnt enjoy the lunch, with all that chomping. So worth a try, but it may or may not work for you.

One study found obese people are more likely to keep food around in highly visible locations. Do the opposite, especially with food that you dont want to be eating all the time.

Kids and teens who drink diet beverages eat more calories during the day, according to a 2019 study. This is just one of several studies connecting diet drinks to weight gain.

When youre stressed, your levels of the hormone cortisol spike. Some older studies have shown that people tend to eat more if theyre high cortisol reactors." To avoid that reaction, take time each day to do something to lower the stress temperature, whether its meditation, exercise or sitting quietly with a good book.

It may not be sexy, but study after study has shown that writing down what you eat is one of the most effective weight loss tools out there, says Ansel. Whether its in a journal, using the notes app on your phone or your favorite weight loss app, recording what you eat is the single best way to identify those sneaky little ways you might be overdoing it.

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14 proven ways to lose weight without exercise, according to experts - Thehour.com

NewsHealthDr Michael Greger, author of the new book How Not to Diet, explains how minor changes in your lifestyle can aid you in shedding pounds

Tuesday, 7th January 2020, 7:00 pm

There are specific foods that double as fat blockers and fat burners, for example, and starch blockers and appetite suppressants. And did you know that the different timing, frequencies and combinations of foods can also matter?

Here are 21 tips that can supplement broader advice on losing weight. You dont have to complete the full checklist every day you dont have to hit any.

Its easy to knock off a bunch at a time, however. For example, starting a meal with a tomato salad sprinkled with some black cumin, garlic powder and balsamic vinegar ticks off five boxes straight away.

1 Preload with water

Cold water boosts your metabolism. Have two cups before each meal to also help you feel more full.

2 Preload with 'negative calorie' foods

Just changing the order in which you eat your foods can have meaningful metabolic impact. Starting each meal with an apple, light soup or salad may also later reduce your appetite for other, high-calorie-density foods.

3 Enjoy undistracted meals

Dont eat while watching TV or playing on your phone.

4 Follow the 20-minute rule

Studies have demonstrated that boosting the amount of time food is in our mouths can result in lower caloric intake, so extend meal duration to at least 20 minutes. Choose bulkier, harder, chewier foods and take smaller, well-chewed bites.

5 Incorporate vinegar

Flavour meals or dress a side salad with two teaspoons of vinegar, as it has been found to assist in weight loss.

6 Cumin

A half teaspoon of regular cumin at lunch and dinner has been shown to help lose weight.

7 Black cumin

Trials have found that a quarter teaspoon of black cumin powder every day also appears to reduce body mass index.

8 Garlic powder

Studies have found that a daily quarter teaspoon of garlic powder can reduce body fat.

9 Ground ginger and cayenne pepper

Trials have found that teaspoon to 1 teaspoons a day of ground ginger decreased body weight. It can be as easy as stirring the ground spice into a cup of hot water. Alternatively, adding a half teaspoon of red pepper powder into your daily diet can also help burn fat.

10 Nutritional yeast

Two teaspoons of brewers, bakers, and nutritional yeasts contains a type of fibre called beta-glucan and trials have found it can facilitate weight loss.

11 Green tea

Drink three cups a day between meals (waiting at least an hour after a meal so as to not interfere with iron absorption). During meals, drink water, black coffee, or hibiscus tea mixed 6:1 with lemon verbena.

12 Stay hydrated

Have nine cups of unsweetened beverages a day for women which would be taken care of by the green tea and water preloading recommendations or 13 cups a day for men. (If you have heart or kidney issues, dont increase fluid intake without first talking with your doctor.) Avoid diet fizzy drinks they may be calorie-free, but their artificial sweeteners are associated with increased weight gain and abdominal fat over time.

13 De-flour your diet

Whole grains are better than refined grains when were trying to lose weight. But eating intact whole grains - such as muesli, brown rice and solid beans - rather than those that have been powdered, is also beneficial in feeding our good gut bacteria with starch. Instead of buying boxed breakfast cereals, make oatmeal out of whole, intact oats.

14 Front-load your calories

There are metabolic benefits to distributing more calories to earlier in the day, so make breakfast (ideally) or lunch your largest meal of the day.

15 Time-restrict your eating

Confine eating to a consistent daily window of under 12 hours in length.

16 Optimise exercise timing

Ninety minutes of moderately intense activity a day is also the optimum exercise duration for weight loss. Anytime is good, but there may be an advantage to exercising at least six hours after your last meal, so typically before breakfast, before a late lunch, or before dinner if youve had an early lunch.

17 Complete your implementation intentions

Change your existing bad habits to good ones, or establish new good habits, using implementation intentions. Instead of vague self-promises to do our best, these are specific if-then plans. For example: If I get hungry after dinner, I will eat an apple.

18 Weigh yourself twice a day

Regular self-weighing is considered crucial for long-term weight control.

19 Fast after 7pm

Because of our circadian rhythms, food eaten at night is more fattening than the exact same food eaten earlier in the day.

20 Get sufficient sleep

21 Experiment with mild Trendelenburg

Try spending at least four hours a night lying with your body tilted head-down six degrees, towards the "Trendelenburg position" by elevating the posts at the foot of your bed by eight inches, as this pulls more blood into the heart and encourages it to release a fat-burning hormone. Ask a GP first about trying this do not attempt it if you have any heart or lung issues, acid reflux, or problems with your brain or eyes. And be careful when you get out of bed as it can make you feel light-headed.

See more here:
Nutritionist's 21 tweaks to boost your healthy diet and help you lose weight - inews

Name: Jack ArnoldAge: 45Occupation: Assistant District AttorneyHometown: Kingston Springs, Tennessee

Start Weight: 240 poundsEnd Weight: 175 poundsTime Running: Two and a half years

I got out of the Army in 2009. After years of exercising daily, on my own or with my unit, I just slowly stopped before I was done. By the time I left, I was hovering around the maximum Army allowable weight for my age, gender, and height at 183 pounds. That only climbed as I took on a career in law. Before I knew it, I had ballooned up to 240 pounds by the beginning of 2011.

There had been times when I fiddled with diets and cutting things out of my life like drinking, but I never exercised. My weight would go down at times from eating better, yet it always drifted back up. It really became an issue when my wife and I decided to have our daughter, Alice, in 2012.

For the first years of her life, my health was a mess. By the time she was about 5 in early 2017, my annual physical had become a routine song and dance with my doctor: Dont medicate my blood pressure or cholesterol just yet, Doc. Its the weight. I know. Give me another shot to get it off. Thats when I did the math.

By the time Alice graduates high school, I will be at least 55 years old. Could I honestly say that I would likely live that long, as bad a shape as I was in? My dad died before I graduated high schoolfrom ALS, and that was pretty rough on me. I didnt want Alice to share that experience.

Besides, if I really did the work, maybe I could not only be alive when she graduates, but also be healthy, vibrant, and able to participate in her life. Maybe I could see her graduate from college and get married. Maybe I could do my job better and still come home and be engaged with my family. So, I made the decision: I wanted to be healthy again.

The diet was my go-to strategy to start. Cutting my calories down got me to around 200 pounds, but Id always get stuck there or go back up. I needed something else. It turns out that was running.

I had no idea what I was doing at first. Back in my prime in the Army, I could do 7-minute pace for 5 miles. So, when I started again, I figured I needed to just go as hard as I could every time I ran, even on the more-than-a-decade-old treadmill at home, which was my primary running spot then.

When the tread broke while I was running on it in 2017, I took my efforts outside. I enjoyed it more, but it wasnt until I got a trainer that I discovered why running far was so hard for me. After hiring a trainer through a running program, I learned that I was going too fast. All of my runs were at 100-percent effort. My trainer quickly corrected that by filling me in on easy runs, which he said should be about 80 percent of my miles at 77-percent effort maximum.

With that change, I found out that I loved going farther now that I could slow it down. Thats not to say it was easy. It was actually miserable, but it got easier the more I ran and the more weight I lost.

[Discover how to run 10, 50, or even 100 pounds off with Run to Lose.]

By the end of 2017, I weighed 175 poundstotal weight loss of 65 poundsthanks to running and eating healthier. Ive maintained that weight as Ive gone farther with my running goals, including completing my first marathon this past fall at the 2019 Chicago Marathon.

With the Coros Pace watch I got per a Runners World recommendation and a marathon-training book I borrowed from two ladies who run from my church, I found out I had the mileage needed to complete the race. So, with the help of a training partner, who slowed down to my pace thanks to a running stroller, I did my long runs and prepared myself for the longest distance of my life.

Race day came, and problems arose quickly. Early on, I had to pee and stopped half a mile in. After that, I freaked out and tried to make up the time over the next 15 miles. That was mistake. I hit the wall hard and my mind settled on the thought that maybe 26.2 miles was not a good distance for me. I turned a 2:03:55 first half into a 4:40:16 marathon finish.

I reflected a lot after the race, and by the next morning, it became clear: I bet I can do this better next time. At the moment, Im thinking the Nashville Rock n Roll Marathon in April.

My journey hasnt been easy, but its true that anyone can do it. Youre going to get a lot of advice during your first weeks and months as a runnerlike run slower. Heed it! That was huge for me, and taught me that if you dont like it, slow down. Walk some, even. Give it time. If you get sick or injured, you can ease off until youre better. If you slow down, you might love it. If you love it, you might stick with it. If you stick with it, it might just change everything.

Also, dont skimp on shoes. Go to your local running store and find a pair that are good for your feet.

We want to hear how running changed you! Send your story and submit your photos to us via this web form. Well pick one each week to highlight on the site.

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Weight Loss Transformation Jack Arnold Running to Lose Weight - Runner's World

Pete Rose(Photo: Provided/HealthyWage)

2020 is about getting healthy for Charlie Hustle.

And he wants you to join him.

Pete Rose, former Reds player and manager, has partnered with HealthyWage to launch the "Pete Rose HealthyWager" challenge where participants can win up to $10,000 by hitting their own personal weight loss goals. The challenge runs from January through June 30.

Rose's goal is to lose10 percent of his body weight in six months, according to the release. If he makes it, he'll win $2,000.

"If there is one thing I'm willing to bet on, it's my weight-loss," Rose said in the release. "More than 20,000 people have already gotten paid to lose weight through HealthyWage, so its clear this money motivation method gives people striving to lose weight a serious competitive edge."

HealthyWage createsfinancially-induced diet contests for individuals and corporate/team-based weight loss challenges. The company's membership base grew to more than one million participants in 2019, according to the release. Over 50,000 dieters were paid a collective $15 million in cash for their weight loss in one year.

For the Pete Rose HealthyWager challenge, participants will receive a $50 cash bonus added to their grand prize.

"I hope both men and women don't miss out on this opportunity to join me in getting healthy this New Year! Rose said.

You can sign up to participate in three easy steps on HealthyWage's website.

[Sign up to get the top 5 stories from Cincinnati.com in your inbox each morning]

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Pete Rose is betting again this time on himself - Cincinnati.com

Let me guess: Its only the first full week of January and you're already questioning the goals you set on New Years Day?

As a personal trainer and weight-loss coach for over a decade, I often see my clients approach even the smallest of goals in a rigid and systematic way. This may work to help with initial motivation, but doesnt allow room for course correction (or those inevitable emotions that may creep in), ultimately making those goals unattainable. Essentially, people are setting themselves up to fail.

When it comes to ultimate goals I'm talking big ones like New Years resolutions I see this happen over and over again. To help you avoid these pitfalls, I'm sharing the top five biggest mistakes that I see my clients make that hold them back. The first order of business? Write your own goals down. (Research shows that when people write down their goals, they are 33 percent more successful in achieving them than those who formulate outcomes in their heads.) Then, run them against this list to see if you are making one of these common mistakes yourself.

Think about big goals in your life: snagging a new job, paying off debt, buying a house ... all of these large goals get accomplished by breaking them down into smaller steps and having a plan of action. If a goal is too big, it can be overwhelming to get started working towards it. The Harvard Business Review found that setting micro goals, ones that are easier to meet, can make people's goals more effective in the long run, and make them happier, too. The simple fact is that often the biggest challenge to actually accomplishing anything whether it's getting a promotion at work or finally reaching your target weight is getting started, and small goals make that easier.

So how do we set small, manageable goals? First, do some basic math. If your goal is weight loss, take your overall goal and break it down into a weekly goal. Remember that 1-2 pounds per week is a healthy average. Then, figure out how youre going to get there. Your workouts (times, days) and also your diet (grocery shopping, meal prep, etc.). If your goal is to ultimately exercise 5 days a week, break it down into a more manageable goal to start. For example, start with two days per week. Prove to yourself that you can exercise 2 times per week for 2 weeks. Then, increase to 3 times a week. Work out 3 times a week for 3 weeks. Then increase to 4 times per week for 4 weeks, and so on.

My clients are often guilty of this and in fact, sometimes so am I! Do you know what it feels like to lose weight or eat more vegetables? Maybe not. But you likely know what it feels like to have more energy or feel more confident in your clothing. Connecting an emotion to your goals will help you tap into what it would feel like to actually reach them which is a huge motivating factor.

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To ensure the goals you've set aren't too vague, make them super specific by connecting a visual and an emotion to them. Instead of "lose weight," drill down into what that actually looks like for you. Maybe it's "feeling confident in a two-piece bathing suit on my summer vacation" or "being fit enough to complete a 5K in the spring." Then take five minutes to list out how youll feel once the goal is met. Allow yourself to use your imagination and tap into your emotions. Picture yourself on vacation, feeling the sun on your skin, hearing the sounds of the ocean, or see yourself crossing the finish line of the race you signed up for, your family and friends cheering you on. When you have a very specific visual of what accomplishing your goal looks and feels like, it is easier to stay motivated and keep working towards it when the going gets tough.

It sounds great in theory to wake up early to exercise, have home-cooked meals for dinner, and sleep for 8 hours a night. But how will this actually get done?

I have a client who has three kids and travels four days a week for work. When shes not traveling, shes at her office a few miles from her home. How on earth will this client have time to cook meals, exercise and get to bed on time? When we started working together, I told her we werent going to focus on exercise right away. Instead, we were going to focus on food and sleep. We ordered her groceries (hello, Amazon!) to arrive weekly so she always had something healthy and easy to make in the fridge, no matter how short on time she was. I gave her meal plans for what to eat at different airports and the work dinners she had to go to while out of town. And, we set an alarm on her phone for bedtime.

The lesson here? Plan ahead. All good things come when youre prepared! To remedy insufficient planning, I recommend using a calendar that is goal-specific. By that I mean a calendar thats separate from your daily work calendar or family calendar where you plan what the day-to-day of your goal looks like.

Sure, you can want to be a size 4, but do you actually believe that you can get back to the same size you were in high school?

If we continually set the same goal and fail to reach it, our confidence can take a huge hit. And if you dont believe in your ability to stick with something, you probably wont! Take one of my clients as an example. She had been trying to lose 40 pounds for 20 years. She would try a diet for a few weeks, then a work trip or a vacation would throw her off and shed gain the weight back. She joined a gym, but then hurt her back so had to put her gym membership on hold. She committed to not overeating in the evenings, but when a family or work problem came up, she would turn to food and eat the stress away. By the time she came to me she convinced herself that she would never be able to lose the 40 pounds.

So how can you change your mindset and believe in yourself when the only evidence you have proves that you cant do it? With this client in particular, we likened this goal to her professional goals: As a well-known prosecutor, she knew the results of hard work and dedication. We brought in some evidence from her professional life that proved she could accomplish goals when she set her mind to them, and I encouraged her to replace her thoughts of never being able to lose weight with the evidence of her being able to accomplish her goals at work. She had previously never thought about her personal health goals as similar to her professional goals. It took a change of perspective to help her get out of the itll never happen mindset and into the I believe in myself mindset.

Time is the biggest commodity, and 'not having enough time' is one of the main reasons why my clients dont stay committed to their goals.

When a goal takes too much time, theres a large barrier to entry. If you dont have that whole hour to exercise, the workout wont happen. Time is the biggest commodity, and not having enough time is one of the main reasons why my clients dont stay committed to their health and wellness goals.

For this reason, we must lower the barrier to entry and cut down on the time commitment required to reach your goals. Aiming for a 60-minute workout? Cut this in half! Trying to meal prep for the whole week? Start with prepping meals for Monday through Wednesday. Setting a goal to mediate 20 minutes a day? Try starting with 1 minute. Consistency is the most important determinate of accomplishing a goal. So lowering the time commitment in order to up your consistency is key to success.

For example, one of my clients had a goal of walking 10,000 steps a day in addition to her workout goals. She regularly came up short and felt like a failure. I had her reduce her goal to 8,000 steps a day so that every single day she would feel a sense of accomplishment. She felt elated that shed succeeded in this goal, and it motivated her to want to hit the goal the next day. After doing that for a few months, she then increased her goal to 9,000 steps a day. Currently, shes at 10,000 and hits it daily! By committing to doing less, you'll increase your chances of consistently hitting your short-term goals, and use that momentum to continue to make progress towards your end goal.

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5 mistakes people make when setting health goals in the new year - NBC News

If, like many, you've marked 2020 out as the year you're definitely, probably, absolutely going to start eating a better diet and shed some pounds, then it's possible you've wondered what the differences are between popular eating plans Slimming World and Weight Watchers (now known simply as myWW). Wonder no more: we compared the two, and had esteemed Harley Street qualified nutritionist, Kim Pearson, chime in with her thoughts.

Slimming World

Anything (in moderation), but the basis of the plan is filling up on low calorie foods that keep you full (like rice or potatoes), with treats sprinkled in along the way: you can munch on as many 'Free Foods' as you like, a number of measured Healthy Extras' and 5-15 'Syns' per day.

"By filling up on low energy, dense foods (foods that have fewer calories per gram), people can eat a larger amount and feel more satisfied while losing weight," says Dr Jacquie Lavin, Head of Nutrition at Slimming World. "Our members can eat freely from a long list of foods like lean meat, fish, fruit and veg, eggs, pasta, rice and potatoes (known as Free Food) without restriction." Expected weight loss is around 1 to 2lbs a week.

Higher energy dense foods, like chocolate, wine and alcohol are referred to as Syns. For example, a teaspoon of oil might be 2 Syns, whereas a chocolate bar could be 12. These are foods which need to be measured, unlike the Free Foods. Healthy Extras are split into two groups: one being a list of foods to help your dairy intake, like milk and cheese, the other a list of foods to ensure you're eating fibre-rich foods, like cereals.

There is it features recipe inspiration and success stories. You can also track your weight loss (or gains) each week and use the app to find your nearest Slimming World club.

If the idea of going solo on a weight loss journey is daunting, meetings could be a good way to keep you motivated. Lead by a trained Consultant (who has used the Slimming World plan themselves to shed the pounds), they offer support, practical advice and strategies. If you request for your weight to be kept quiet, then the Consultant has to respect your wishes, but will announce any weight loss numbers to the group.

As part of Slimming World's programme, members are encouraged to get active with their Body Magic activity scheme. "Members choose to do anything that gets them a little out of breath for 30 minutes a day, including some muscle strengthening activity, at least five times a week," explains Jenny Caven, Slimming World's Head of External Affairs. "They may choose to walk or swim, dance or cycle, or join an exercise class. Its about finding things youll want to do again and again."

Weight Watchers

Anything and everything, in moderation. "No foods are forbidden on the programme, but you are encouraged to make healthier choices the focus is on educating our members about what they're eating and portion sizes," says Julia Westgarth, myWW's Head of Innovation. The idea is that members slowly and steadily lose weight (around 1 - 2lbs a week), while building healthy lifelong habits.

Basically, all foods are assigned a SmartPoint value the higher the calories, saturated fat and sugar content in them, the higher the number will be (for example, a Starbucks Croissant is worth 10 points, whereas a banana or fat-free Greek yoghurt are worth 0 points). Foods that are high in protein also have a lower number. When you join myWW, you're given the choice of three different plans to follow: green, blue or purple, all of which have a list of "zero point" foods. These are foods you can have as much as like of there are over 100 on green, more than 200 on blue and 300+ on purple, typically they include eggs, Quorn pieces, lean proteins (such as turkey breast or fish), vegetables, Hartley's jelly and fruit.

You'll be given a personalised SmartPoint budget to spend every day and the aim is to keep within that number (e.g. for a 5 ft 5 woman, weighing 12.5 stone, the budget would be 23 points per day, with an extra 35 bonus weekly points for treats). The myWW app is super helpful for keeping track of points and does all the adding up and working out for you (thank God).

Oui and it's simple to use, too. Alongside the usual weight tracking tools, it comes with a built-in barcode scanner, meaning that when you're doing a quick run to Tesco Express for dinner, you can scan the back of all the ready meals or potential ingredients on offer and see which has the lowest SmartPoints. As well as providing tonnes of recipes, the app will also help you work out the points in a whole host of restaurants, including Nando's, Pizza Express, Wagamama and McDonald's. It's a pretty nifty feature, which takes away the stress of any calorie counting.

Also, the more you use the WW app, the more 'Wellness Wins' you'll get (these are little pats on the back for recording what you ate or what you did in the gym) which you can eventually trade in for prizes such as headphones, socks or a gym bag. The app also has a chat function, where you can message a myWW Coach for support or with any questions, 24/7, and a sharing section, kind of like an Instagram for myWW members to show off their recipes, transformations and chat.

Known as a workshop, new and long-time members will meet with a WW Coach (who has been a weight loss journey themselves) to discuss new recipes, keep motivated and if they'd like to, be weighed. It's not compulsory to weigh yourself in front of other people though. MyWW products, ranging from low SmartPoint cookies to sauces, are also on sale. Not all members go along to meetings though, some manage quite happily just using the app.

You're encouraged to, yep. Different exercises (from spin classes, to weight-lifting to dancing) and daily activities (including walking the dog and doing housework) are all worth a certain number of 'FitPoints'. You're encouraged to set and hit a different FitPoints target to get moving each week. The app also includes free workout videos and a subscription to Headspace, a meditation programme, to help you look after your mind, as well as your body.

Having carefully examined both plans, Kim Pearson, a Harley Street nutritionist who specialises in weight loss solutions says she'd recommend myWW over Slimming World. "While theres nothing about either of these dietary approaches that makes them unsafe to follow in the short term, for most healthy people, successful weight loss is about much more than simply what you are or arent eating I like that myWW also have a focus on mindset."

Kim also makes the point that on the Slimming World plan, a number of Free Foods include grains, potatoes and pasta, which are starchy, carbohydrate-rich foods. "These foods break down into simple sugars and, which unless they're being used immediately (eg. if youre about to exercise), are likely to be stored for later use one of the bodys storage methods being fat. Basing meals around carbohydrates like this should be avoided in favour of meals focussed on quality protein and plenty of vegetables, as encouraged on myWW."

However, it's good to keep in mind that certain fruits like bananas are fairly high in sugar, albeit natural sugar. "As a general rule, I recommend focussing mostly on vegetables and limiting fruit to a maximum of two portions per day."

Two final points to note, says Kim, is that both myWW and Slimming World meetings are run by individuals who although have been trained by the companies themselves are unlikely to have any recognised healthcare or nutrition training. Equally, although both plans say they encourage a focus on healthy foods, in theory you could still use your 'SmartPoints' or Free Foods to load up on nutrient devoid meals or snacks, that are neither supportive of weight loss or general health. "If you have concerns about any aspect of your health or diet, always consult your doctor."

For more information on Slimming World, visit the website or download the app. For more information on WW, visit the website or download the app. Currently, they're offering 50% off your first three months.

Follow Jennifer on Instagram and Twitter.

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Slimming World and Weight Watchers compared - cosmopolitan.com

LifestyleFood and DrinkDr Andrew Jenkinson urges people to rethink what and how they eat, to avoid them becoming his latest patients

Tuesday, 7th January 2020, 6:01 am

For the next month, publishers will inundate us with myriad books on how to lose weight and get fit, ever mindful that the nation needs increasing help. Almost 30 per cent of the UK population is now obese, while 35 per cent are overweight. Both statistics are growing as steadily as our collective waistband.

But there is one new title this month that asks us not to invest in those dieting books at all. Admittedly, its author, Dr Andrew Jenkinson, cheekily suggests we buy his book instead but this weight-loss surgeon is adamant that for too long weve been looking at dieting the wrong way. If we dont employ a more holistic approach, then obesity levels will rise further still.

In Why We Eat (Too Much), the doctor posits that our propensity for intermittent diets will always prove ultimately ineffective; the moment we come off them, the weight piles back on. He examines the newly emerging scientific understanding of metabolism and appetite and how this is controlled by powerful hormones which are tough for simple willpower to beat.

The hormonal triggers that drive our eating and resting behaviour seem to be mainly influenced by our changing environment, he writes.

Reset your weight

Jenkinson, who works at University College Hospital in London, has spent 20 years as a consultant surgeon performing gastric sleeve and bypass operations for those whose lives have been made miserable by the weight theyve failed to keep off. He believes that while losing weight permanently might be difficult, it isnt impossible.

Trust me, our hypothalamus doesnt want to be 19 or 20 stone, he tells i. It wants to be closer to 11 or 12 stone. What I try to stress in my book is that not everyone has to end up as one of my patients, and that surgery really is a last resort.

You can learn to reset your weight to a healthy level without having to starve yourself endlessly, or spend too much time in the gym.

Snacking addiction

The reason why so many people struggle, he believes, is down to nothing less than an erosion of food culture over the last few decades.

We used to have three meals a day, and build up a healthy appetite for each, but now its all about comfort food, food that we develop an attachment to because they stimulate the same pathways as Class A drugs, albeit at a lower dose. So we snack endlessly.

This comfort food comprises largely sugar, fat and salt, alongside colours, flavourings and preservatives to imitate the taste of unprocessed foods and to disguise, as Jenkinson says, their offensive qualities. The more pleasurable, he says, the more it will sell.

Jenkinson instead encourages a permanent avoidance of all processed food in favour of proper meals, cooked from fresh ingredients. In this way, our bodies will metabolise naturally so we wont need any more faddish diets. Dont expect to lose weight in a couple of months, he warns, but rather a couple of years.

Wider lifestyle choices

He writes that we should also overhaul much of the way we currently live our lives, recommending lower wattage bulbs at home in order to help us relax more, and also stresses the importance of sleep. And when we do opt for comfort food because who doesnt like to spoil themselves? then eat it mindfully, employing all the senses. The more we do this, the less we will need to consume.

This advice might sound solid and practical but unsurprising. The truth is, however, weve never been short of practical advice; we simply tend to turn a deaf ear to it. The trick, Jenkinson insists, is to at last start listening.

This obesity epidemic is a major health crisis, and its only going to get worse, so we really should start addressing it properly, he says. I want us to stop blaming people for eating too much, but instead encourage everyone to look more closely at the food they eat.

Each of us needs to eat better in order to live better, to understand more how our weight is controlled, and how futile the cycle of dieting can be. If we can do this, he promises, lives will improve.

Read more:
Shun the snacks and eat hearty meals to lose weight, says bariatric surgeon - inews

Busy schedules and unhealthy eating habits can put you at risk for obesity and a host of other health problems. 26-year-old Mridul Rajpoot was guilty of the same but he wanted to be just as fit as his brother was. Soon enough, he got into action and lost all the extra weight in a matter of time.To know how he did it, read his story here:Name: Mradul Singh RajpootOccupation: Artist and content writer

Age: 26 years old

Height: 170 cmHighest weight recorded: 92 kilos

Weight lost: 26 kilos

Duration it took me to lose weight: 16 months

The turning point: At my heaviest, I used to weigh 92 kilos, with a fat accumulation of 38%. I led a bad lifestyle. The real damage happened when I used to work the graveyard shift. My eating habits went from bad to worse. I would stay up all night, binge eat and gorge on poha, samosas, sandwiches, namkeen, and chips. It was like my whole life depended on junk, processed food. My sleeping schedule was disturbed too. This made me gain weight.

But, I have to give credit to my brother for inspiring me. My younger brother, Hitendra used to be very skinny ever since childhood. Post schooling, he transformed his physique and became super fit. Everyone was a fan of his new personality and even I wanted to be like him. That is when I decided to shed the flab and slim down.My breakfast: I have my breakfast somewhere between 9-10 a.m. I have something healthy, all counted as per macros. Usually, my go-to meal is something like this:

1 banana + eggs (2 whole eggs + 1 egg white) + 60-70 grams oatmeal

I go for a light filling snack, a couple of hours later. Usually, it is a handful of dry fruits (like almonds or raisins).

My lunch: I follow a rigid time schedule. In the afternoon, I have 120 grams of brown rice + 3 cups of green vegetables.

My dinner: 100 grams of sweet potato/chicken + 1 teaspoon of olive oil (in any form) + 3-4 cups of green vegetables.

Junk food is totally out of my life now, I don't even feel the need to munch on that on my cheat days.

Pre-workout meal: I workout in the evenings, so I have a little snack before heading to it. Usually, a slice of brown bread with peanut butter (1 tablespoon) does it for me.

Post-workout meal: 1 scoop of whey protein

My workout: I used to hit the gym for an hour and a half daily for a strength/weight training session followed by a 30-minute cardio routine. Every day, I would practice 5-6 exercises dedicated to each body part with 15,12,12 reps. This is what my workout plan looked like:

Monday: Chest WorkoutTuesday: Shoulder WorkoutWednesday: Back WorkoutThursday: Arms WorkoutFriday: Chest and Shoulder WorkoutSaturday: Legs WorkoutSunday: Rest Day (No Workout)

Low-calorie recipes I swear by: I did not take any supplements. But for good results, I had to increase my protein intake and reduce calories. So I added whey protein and multivitamins.

Fitness secrets I unveiled: I realised that there is no shortcut to losing weight. Although it was hard, I remained fully dedicated and disciplined throughout my journey.

Earlier, my schedule was so erratic, there wasn't a concept of lunch or dinner. Now, I follow a set pattern, take 5-6 small, frequent meals, drink adequate water. Even on cheat days, I dont skip my workouts to burn those extra calories at rest and keep my body active. How do I stay motivated? My brother has been by my side throughout, acting as a guiding force. I put up his photos in my room and as my mobile wallpaper. I wanted to be just as fit as him.

How do you ensure you dont lose focus? I strongly believe in courage, passion, and stubbornness. These three attributes led me to my final goal.Whats the most difficult part of being overweight? I was low on self-confidence. My clothes didn't fit me at all. I shifted to wearing 3XL size clothes. Besides, I gained a potbelly that restricted me from wearing t-shirts.

What shape do you see yourself 10 years down the line? While I do want to sport muscles, I do not want to have a bodybuilder's physique. I want to remain in a shape wherein I am able to run, do heavy workouts, which would help me maintain a trimmed, chiseled shape.

Read more:
Weight loss story: 'I wanted to be just as fit as my younger brother. So I lost 26 kilos' - Times of India

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