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Thought it was only alcoholics who need to worry about liver disease? Think again.

Your evening tipple isnt the only culprit when it comes to causing liver damage and anyone with excess weight on their belly is in the firing line.

Its estimated that, thanks to rising obesity levels, a third of the UK population now has non-alcoholic fatty liver disease (NAFLD), the medical term for too much fat building up in your liver.

And while most sufferers are oblivious to the fact that they have the condition, left unchecked, its a killer.

Alyson Johnson, a digital project manager from Newcastle upon Tyne, was just 50 when her doctor told her she would be dead within two years if she didnt lose weight.

My GP told me bluntly that I was putting my life at risk because my weight had led me to develop a fatty liver, which had become inflamed and scarred, admits Alyson, who weighed 17st 7lb and had uncontrolled Type 2 diabetes at the time.

It was the wake-up call I needed.

Her case is by no means unusual.

Dr Stephen Ryder, consultant physician at the Queens Medical Centre, Nottingham and medical adviser to the British Liver Trust, said: Almost two-thirds of people in the UK are overweight or obese and, as that is the main cause of NAFLD, the condition is becoming very common indeed.

Latest figures from the UK Biobank suggest that as many as 12 million people in the UK may have fatty liver disease and 1.4 million could have the more serious type non-alcoholic steatohepatitis (NASH) which is stage 2, where the liver becomes inflamed.

Around 360,000 of these cases will develop cirrhosis.

And worryingly, those developing the disease are getting younger all the time.

While NAFLD was once most prevalent in people aged over 50, in April a study from the University of Bristol revealed that one in five young adults in the UK have early signs, with one in 40 having already developed fibrosis a precursor to cirrhosis of the liver by just 25.

Pamela Healy, chief executive of the British Liver Trust charity, said were facing a liver disease epidemic.

Its really alarming that one in five of the people we see at the mobile Love Your Liver screening sessions have a high liver scan reading and need further investigation, she said.

This is a wake-up call to the liver disease epidemic the UK is facing. It needs to be addressed urgently before its too late and costs unnecessary lives.

1 Dont let your weight creep up

Around 95% of people with NAFLD are overweight or obese. Overweight people have high levels of circulating fat, which can be stored not only in the skin, but also in the organs, including the liver. Fat causes inflammation and this stimulates scarring of the liver, so if you lose weight the scarring goes and the normal capacity of the liver to regenerate itself comes back. If youre overweight, losing 10% of your body weight has been shown to be enough to reverse liver scarring.

2 Take a coffee break

Drinking two or more cups of coffee a day has been found to protect against liver cancer and cirrhosis in research conducted by the University of Edinburgh if it is drunk as part of a healthy well-balanced diet. This doesnt give us a pass to drink more alcohol, however: while scientific research suggests coffee may have a beneficial effect on liver function, the risks associated with excessive alcohol consumption are not counter-balanced by drinking coffee.

3 Watch out for fructose

Excessive consumption of fructose (fruit sugar) found in fizzy drinks and fruit juices has been associated with an increased risk of developing NAFLD. One paper, published in 2015 by researchers from Bezmialem Vakif University in Istanbul, Turkey, said fructose was more likely to contribute to NAFLD than a high-fat diet. The researchers said fructose was a major stimulant for a process called de novo lipogenesis, which converts excess carbohydrates into fatty acids.

4 Minimise your diabetes risk

An estimated 70% of people with Type 2 diabetes have NAFLD. In this type, glucose metabolism and fat metabolism are affected, with excess fat stored in the liver. If you do have Type 2 diabetes, losing weight may put your diabetes into remission and also reverse your fatty liver disease.

5 Keep fit

Exercise improves insulin resistance, a risk factor for NAFLD. Research by the University of Newcastle has found that exercise alone without weight loss can reverse NASH. In the later stage disease, both exercise and weight loss are needed for damage to be reversed.

6 Make sure you eat a Med-style diet

Research published in the Journal of Hepatology found that obese people who ate a diet rich in olive oil, pulses, walnuts, vegetables and little red meat had a significantly greater reduction in liver fats.

7 Stick to safe limits of alcohol

Alcohol doesnt cause NAFLD,but it can cause other forms of liver disease that can result in fibrosis and cirrhosis, so drink no more than 14 units a week.

As for Alyson, in the two years since her doctors blunt diagnosis, she has turned her health around.

At the time, my health was a mess, she admits. I was lazy and ate portions that were too large. I also comfort ate: half tubs of ice cream and chocolate if I was feeling low. I was killing myself with food and not moving enough.

Alyson set about improving her lifestyle.

I knew I had to make big changes so I hired a personal trainer and worked out with them three times a week. At the same time, I cut my calories to 1,700 a day.

I approached it like simple maths: I had to cut what I was consuming and create a 300-a-day calorie deficit.

Thankfully Alysons hard work has paid off. In just under two years my weight has dropped by six stone and Im down from size 22 to a size 12, she said.

My latest scans show I have a normal liver and have reversed the scarring and my Type 2 diabetes is in remission.

I now exercise a lot and enjoy hiking and weight training. People ask me how Ive stuck to it, but the answer is easy: I didnt want to die young.

Continue reading here:
Potentially deadly liver disease caused by belly fat - here's how to zap it - Mirror Online

Dr. Sophie Jacob provides more than just your average Chiropractic care in Tucson. She is your partner in wellness. If you suffer from chronic pain, need to lose weight, or desire to live a healthier life style it all starts with Dr Jacob.

Click here for more information.

Losing "stubborn" fat is hard and as you get older - it just gets harder and harder. You might go to the gym five days a week, sweat on the treadmill for an hour, and see maybe a pound or two drop in a month. Is that really worth your time? Or... imagine going to a medical facility, laying down, spending 25 minutes relaxing, then getting up and finding out you've lost two inches around your waist. Which do you prefer? What if you could keep doing that and losing more and more fat until you looked like you did years ago? If you have any interest in this and how it works when it comes to inch loss, you should stop what you're doing and call the office for an appointment immediately. This new treatment technology - now available in Tucson - uses a special light therapy to trick your mitochondria (in your fat cells) to release their fat content. ULTRASLIM is now cleared for prescription use in the United States as the only noninvasive treatment for immediate fat removal without dieting, exercise, or pills.This treatment is safe and painless! If you eat better, drink plenty of water, stay away from sugars, and carbohydrates, this can lead to permanent fat loss without surgery. Here's a heads up. If you have tried liposuction in the past - you know that when you"regain the weight" it goes to different places-making your body look distorted and then unfortunately, you're back to where you started, only worse. With this technology we don't destroy your fat cells. What we do is we simply drain the contents of the fat cells so you lose the inches and look good again.

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Her patients love her. Successful weight loss happens here. - KGUN

Do you subscribe to the belief that verbally beating yourself up whether in your head or in front of others is the key to eating better, exercising more, losing weight and otherwise becoming a more worthy human? In our diet-obsessed culture, theres a pervasive idea that shaming ourselves about our perceived food failings and body inadequacies is motivating.

Well, its not.

Several of my clients, once theyve shed the mantle of diet culture and traded self-criticism for self-care, have been shocked by their findings. Book clubs, wedding receptions, group vacations, yoga retreats, restaurants, office break rooms and holiday gatherings will never be the same to them because the diet talk and body shaming is suddenly plain as day. Food, whether eaten or avoided, is picked apart, and bodies figuratively dissected. I didnt earn this dessert. I shouldnt be eating this. I was so bad yesterday I can only have a salad for lunch today. How many calories/carbs/fat do you think is in this? I better go to the gym to burn this off. Im not eating any more X until I lose X pounds.

I had no idea how awful it is, my clients say. I cant believe I used to talk like this, too.

I nod. Once you finally see diet culture for what it is, its impossible to un-see it.

This kind of talk is toxic, whether its a loop playing inside your head or a means of bonding with other women over dinner sadly, this does seem to be the domain of women. It makes people who treat themselves with kindness not want to eat with you, and worse, it harms your mental and physical health negative body and food talk is associated with stress, depression and anxiety, as well as unhealthy eating behaviors, like highly restrictive diets.

According to research, women who prioritize appearance are most likely to engage in negative talk about their bodies, along with unhealthy eating behaviors. Women who care more about health than appearance, on the other hand, are more likely to show themselves self-compassion. Self-compassion helps us build and maintain habits that help us feel well and be well, such as getting enough sleep, eating balanced meals and making time for physical activity, because compassion soothes negative emotions that may emerge if our habits falter say, we have a day without vegetables, eat to the point of over-fullness at a meal or dont make it to the gym making it easier to resume those habits instead of falling into a funk.

People with high self-compassion are more likely to practice behaviors that support health for internal reasons, with self-care as their motivator. Think about it for a minute: If you are constantly critical of yourself, you might not like yourself very much, so why would you take care of yourself?

If you suspect your internal voice is far from kind, what can you do?

First, listen. To quiet that critical voice, you need to be fully aware of what its saying, and when and how often its saying it. This can feel icky, and its easy to become self-critical about just how self-critical we are, so try to stay judgment-free youre gathering important information about yourself.

Then, when you notice that voice popping up, gently shift to a more compassionate voice, like one you would use with a dear friend, or a family member whos struggling.

Finally, be patient this change may take time, but its worth it.

Read the original:
Why its time to stop the negative self-talk surrounding diet and nutrition - Seattle Times

Kim Kardashian is known for breaking the internet with her butt, enviable curves, and promoting weight loss products on Instagram. However, this past week she revealed she has gained 18 pounds and is not ashamed.

The Kardashian sisters speak frequently about their exercise and diet regimes, and don't keep it a secret when their weight fluctuates. After 18 seasons of Keeping Up With The Kardashians, it's no surprise that the 3 famous sisters would struggle with their body confidence while in the spotlight for such a long time.

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Last week, Kim wrote on her Instagram stories of her 18-pound weight gain, saying, "OK, so we're doing a night workout before my dinner, which I never do with this one, but I figured we have to get into it at some point. And yeah, I mean, sometimes we fall off and sometimes you really gotta get it together and this is one of my fallen off times where I am, I think, 18 pounds up from what I was about a year ago, a year and a half ago. To feel good, I just want to get it like, a really good goal weight and so that means working out at all costs. It's my eating. I work out but it's like, my eating. But Melissa and I have a major goal for by the time I'm 40."

Though Kim has expressed her desire to lose weight and get back into better shape before she turns 40, this hasn't stopped her from showing off her body.

She recently shared an Elle Woods inspired Halloween costume to her 151 million Instagram followers in which she wore a tight pink dress that left little to the imagination. She also shared a video full of Elle Woods outfits, including that famous pink, glittery bikini. If she really has gained any weight, it definitely doesn't show!

Actress Jameela Jamil has criticized the Kardashian sisters in the past for their promotion of weight loss products and body makeup.

She has called out Kim for her KKW body range, which features body makeup to cover up things like veins, bruises, or psoriasis, something Kim struggles with.

Jameela tweeted, "God damn the work to take it all off before bed so it doesnt destroy your sheets Id rather just make peace with my million stretch marks and eczema."

She continued, "Taking off my mascara is enough of a pain in the a**e. Save money and time and give yourself a damn break. I have such severe eczema all over that my legs are covered in huge patches of pigment loss from scratching. I have a tonne of stretch marks, and because I have Ehlers Danlos Syndrome, every time I cut, I scar. I refuse to have these normal human marks weaponized against me."

She later apologized for being preachy.

Kim showed off her figure at the 2019 People's Choice Awards on Sunday night. If she has gained weight, then it hasn't damaged her figure at all. The mom of 4, who just welcomed son Psalm into the world this year, showed she was still confident with her body, in a snakeskin dress.

Keeping Up With The Kardashians won The Reality Show of 2019 award, so basically Kim and Co. are having a great year!

A source recently told People, She gained weight this year because she has been too busy to keep up with that insane schedule." Which is completely understandable!

The source also said, Kanye loves her the way she is. He doesnt like it when she basically kills herself to be skinnier. Well said.

Enjoy your life Kim, and maybe the occasional burger as well. We're not judging!

See more here:
Kim Kardashian Has Gained Weight and She's Loving It! - Yahoo Entertainment

If you are averse to the gym, its blaring electronic music and sweaty equipments, dont lose hope, there are plenty of ways to lose weight and tone your body that don't involve interacting with overenthusiastic weight lifters and nosy personal trainers. The easiest one being going for a walk daily (bonus: it also doesnt cost a dime). But, you dont have to take our word for it. Take 25-year-old Akhand Pratap Singhs who lost 50 kgs in 12 months by walking everyday for 2 hours.

I was always a fitness enthusiast. But I was not just into fitness; I was into anything and everything that fascinated me. However, in the 12th grade, I was so focussed on excelling in sports that I ending up scoring poor marks through the grade. Consequently, everyone around me, started criticising and judging me on the basis of my marks. They'd completely overlook my great physical capabilitiesI could run for kilometres, play for hours and also withstand difficult conditions. Yet, marks were all that anyone could see! So, to prove my academic mantle, I gave the AIEEE exam and although I qualified, I wasnt admitted into a college of my choosing. But after everything that had happened during this span, I decided I will give my education my 100 percent, and that being said, with this decision my lifes biggest irony also began, he says.

The higher my marks went, the higher my weight went as well. My body type needs regular exercising or I start putting on fat. And by the end of college, though Id topped my course and got a gold medal for my academic excellence, I also got a gold medal for putting on weight!" he adds.

"Post the college routine, I started prepping for competitive exams, and for the next two years I only focused on them and landed up weighing 140 kgs before the reality of my health finally caught up with me, he adds.

It became very difficult for me to move. My back would start hurting if there Id walk for more than 10 meters. I could not even stand for more than 5 minutes without feeling tired. Suddenly, there were also no clothes available for me, except in special XXXL clothing stores. And these werent even half of my problems. I would not fit into any of the chairs in my own home, let alone the ones at a cinema hall."

"It got to a point that I started thinking how will I lose weight now! I have piled up so much fat. I started feeling very sad over my situation, because think about it, to be able to reduce any weight, Id have to walk and move and I wasnt even able to stand for five minutes."

"During this phase, my mom emerged as my biggest support. I asked her if Id be able to lose any weight and she said yes without batting an eyelid. I could also sense fear looming over her that if I didn't whip myself in shape, my body could succumb to multiple illnesses. Thus on August 1, 2018 (her birthday), I decided that by this time next year, I will lose 50 kgs and trim from 140 kgs to 90 kgs. And, as you can see right now, that Ive been able to do so, let me also inform you how I did it.

To lose weight, the first thing I did was make it very clear to myself that I will not take any medication or supplements. I will only eat homemade food and also reduce the portion sizes of the food I was consuming. And lastly, I will become fit by walking.

Walking is the best form of free physical exercise that burns calories and belly fat. It also helps preserve lean body muscle. Club it with a healthy diet plan and routine, youll start noticing an improvement in your body soon. Read more about its benefits here.

I created a simple plan to walk for two hours dailyone hour in the morning and one hour in the evening. I only did this for 365 days to lose weight. I know, reading this right now, it may come across as a very simple, but it took me a long amount to be able to walk so much daily. When I started, Id only walk on my buildings terrace with the help of a railing. But gradually it got better and so did my progress, he says.

"And, while walking helped greatly, my new and improved diet plan also helped me whip my body into shape. You can take at my weight loss diet plan below.

Breakfast: A bowl of fresh fruits or oats or porridge

Lunch: Brown rice and chapatis on alternate weeks + Moong dal or Arhar dal and lots of salad with green vegetables

Dinner: Same as the breakfast

I also ensured that I ate absolutely no sugar and drank lots of water.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

"Now, I have switched to a normal diet. But all the food I consume is cooked in very little oil. And, to not gain any kilos back, I walk for one hour everyday."

Stay disciplinedI walked for 2 hours, 365 days without any break.

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

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How to lose weight like this guy who lost 50 kgs by just walking everyday for 2 hours - GQ India - What a man's got to do

You may have often seen short advertisements popping up on your computer or smart phone screens promising to help you lose weight in a short span of time. However, most people are sceptical about using such products which are advertised as the magic elixir for losing that extra flab. Medical practitioners and dieticians say that the body begins to lose weight only when it has excellent metabolic rates.

A balanced diet, decent amount of exercise and good sleep are what you need to achieve a healthy body. Some may be born with amazing metabolism while it may not be the case for others.

Herbal teas are the latest trends in the arena of health and well being. These healthy brews not only refresh and rejuvenate you instantly but also help you shed some body weight.

Chamomiles are daisy like flowers of the asteracae plant family that are known for their great herbal properties. These flowers are dried and then infused into hot water to make the extremely relaxing chamomile tea.

Chamomile tea has the ability to activate the gastric juices in the intestines which then aid digestion. So, a refreshing cup of chamomile tea could be the herbal remedy for your weight issues.

Packed with calcium and potassium, chamomile tea helps flush out the toxins from the body. This special brew is light on the stomach and relaxes it.

It significantly reduces appetite, which definitely helps if you are someone trying to lose weight.

Chamomile tea can improve the immunity power of the body and can induce sleep. It soothes a nasty cold, making you feel relaxed. Besides, chamomile tea is an excellent remedy for stomach aches and muscle cramps.

Read this article:
Chamomile tea for weight-loss and myriad health benefits - Onmanorama

In an emotional interview, a new mother from Irvinestown has spoken of how losing over four stone in weight helped her conceive and give birth to a healthy baby boy.

Prior to losing the weight, Claire Carleton had been told by her doctor that due to her high BMI she would find it difficult to conceive.

I was in a relationship and we were planning to have a baby at some point but I knew that because I was heavily overweight that it would be difficult and obviously I had other underlying health issues so I decided, with the support of my sister who was at Slimming World at the time, to join the Irvinestown group which is local to me.

I suppose my journey started then, Claire explained.

She added: Because I had a focus, I wanted to lose weight for a purpose, it seemed to come off me quite easily.

Claire commented that prior to losing the weight she felt fat, unfit, unhealthy, miserable and just uncomfortable.

My BMI was extremely high and because I was overweight, for the benefit of myself and my baby it would be better if I lost weight, said Claire, who weighed 14 stone 13 pounds before she started losing weight.

A couple of weeks after losing a total of four stone seven pounds, Claire found out that she was pregnant.

Once we started trying, after I lost all that weight, we conceived within a few weeks and I had relatively good pregnancy, she shared.

Five months ago Claire gave birth to her son Eoin.

When asked how it felt to have lost weight which resulted in her giving birth to a healthy baby boy, getting quite emotional Claire said: It felt great, it felt amazing.

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Mum tells how losing weight helped her conceive - Impartial Reporter

About six months before our wedding, my now husband and I made a pact to help each other get in better shape before the big day. The idea was to change our habits, rather than go on a strict diet. We started cooking instead of eating out, consciously cut back on carbs and sugar, and traded our usual happy hour dates for fitness classes. Every once in a while, we'd indulge in a plate of cheese fries or biscuits and gravy, but for the most part, we stuck to this regimen. We were in it together.

It was going well up until about a month before the wedding. As a freelancer, sometimes my work is slow, and other times it all floods in at once. I was swamped with projects and last-minute wedding planning, and I didn't have a lot of time to cook or work out. Then one day, my soon-to-be-husband walked in the door with an astonished smile radiating across his face and told me he had lost nearly 20 pounds. While I was happy his hard work had paid off, I couldn't shake the feeling of disappointment that I had not met my goal weight. I was so caught up in looking my best for my wedding day that I quietly decided I would reach my goal weight in the quickest (and most unhealthy) way possible: by crash dieting.

I'm no stranger to the crash diet. It's an unhealthy relic from my college years I've fortunately outgrown. My life now is about balance and moderation. Blame it on the nerves, stress, or perhaps caring a little too much about what other people think, but I did the thing I swore I wouldn't do. I slashed my daily calorie count to a fraction of what it should be.

Did I successfully lose weight? Yes. No news there. Also yes, I gained most of it back within a week on my honeymoon, along with a few temporary stomach aches. I also had to scramble a few days before my wedding to find a tailor as my dress no longer fit in the chest area.

But the worst part of the diet was how it contributed to my anxiety. In the month leading up to my wedding, I was a ball of stress. I was planning the ceremony from 3,000 miles away, and there were a million little details that still needed to be taken care of. My brain was scrambling a mile a minute trying to anticipate the next fire. I thought going on a diet would give me something else to focus on, but it only made things worse. I was waking up in the middle of the night with hunger pains and developed dark circles under my eyes. And because we were both working like mad and didn't see each other much at mealtimes, my partner had no idea I had taken such extreme measures. I was keeping it from the man I was about to marry, because I knew he would try to convince me not to do this to myself.

My wedding day ended up being the most magical, exhilarating, beautiful day of my life. As my husband and I were dancing for the first time as a married couple, I remember thinking that all the stress, planning, and hysteria was worth it for this moment. He was looking at me with such adoration, not because I tortured myself for three weeks to lose an additional few pounds, but because he loves the person I am.

Looking back, there's almost nothing I would change about that day. There were decorations that never went up, itineraries that never went out, and people I wish I would've spent more time with, but it was perfect. My only regret is the unnecessary pressure I placed on myself to be the thinnest and prettiest I had ever been. Crash dieting only contributed to my stress and anxiety, and for what? A few pounds that would only come back the moment I ate again? Thus my advice to any bride-to-be is, if you want to get in shape for your wedding, do it gradually, and do it the right way. Don't get caught up in a number on the scale. You're going to be so awash with joy, there's no chance you won't be the most beautiful you've ever been on the day you say, "I do."

The rest is here:
I Crash Dieted a Few Weeks Before My Wedding, and I've Never Felt Such Regret - POPSUGAR Health and Fitness Australia

Raise your hand if youve tried more than a dozen diets in your lifetime.

Now keep your hand raised if you saw some early success, only to see the weight come back once you returned to old habits.

Id bet a small fortune that most reading this have their hands raised. You are in the majority, if that story sounds familiar.

Frankly, sticking to a weight loss diet can sometimes feel like a never-ending barrage of plateaus, frustration and disappointment.

But the best thing you can do is take ownership of your past failures and learn from them. Heres a quick synopsis of a conversation I had last week thatll help illustrate this point.

Me: Well, lets go through what you ate yesterday.

Potential client: Muffin and double-double coffee, I brought a salad for lunch but wasnt hungry after eating fruit and a doughnut at a lunch meeting, and pizza and a small pint of ice cream for dinner. Oh, plus a glass of wine. Or was it two?

Me: Well, what do you think is causing you to gain weight?

Potential client: I think my metabolism is broken. I barely eat.

Me: (Blank stare)

Im being a bit facetious here, but you get my point.

Fat loss is simple, once you accept how hard it is. Sometimes the best thing we can do is point the finger directly at the person staring back at us in the mirror every morning.

Because like a lot of things that are good for us, itll be tough to swallow at first, but youll be better off for it.

Heres the truth: Most dont stick it out long enough or consistently enough to change for good. They think six or 12 weeks or even half a year of effort is enough, and its simply not.

You need to have at least one foot in at all times, no matter what is going on in your life.

With that said, make it easier on yourself the next time you attempt a diet by implementing these proven strategies.

Make it a lifestyle, not a quick fix

Ive been treading water for a month since dieting down for my birthday. But I never get too out of hand during these down times because Ive built foundational habits into my lifestyle. Those habits are:

I never take more than a week off from the gym (for 17 years and counting).

I always make protein a focal point of my diet, with at least 200 grams every day.

I never drink alcohol, apart from special occasions.

I always delay breakfast (some call this intermittent fasting so well go with that).

Just those four things allow me to maintain my weight without a setback.

If youre the type to lose weight only to put it back on, its because you havent built foundational habits in your life.

So, what are your foundational habits?

Again, the key here is to identify the most important habits and activities that will have a positive effect on your fitness goals.

For example, your list of habits might look fairly simple to start, such as:

You will take a 30-minute walk every morning.

You will go to the gym three times a week.

You will always prepare a homemade lunch and avoid takeout at work.

Now, its all well and good to get these down in writing, but if they arent front of mind every day and you arent accountable for following through, they wont stick.

Enlist support and accountability

There really is nothing like having someone else keeping you accountable for what you say you want to do.

Case in point, Im in San Diego this weekend for Craig Ballantynes Perfect Life Retreat.

Ballantyne is a mentor of mine, and as one of his mentees, Im being flown in to sit on a roundtable discussion and take in a few days of learning.

Yes, even coaches need coaches. Whether thats growing a business, getting in shape or improving another aspect of your life, finding someone who has "been there and done that" can help you get there faster.

Weigh yourself daily

This next suggestion to sustain your diet effort may not go over well with many, but its one of my favourite methods to ensure consistent, daily effort.

By weighing yourself first thing in the morning, youll get an initial reminder of what youve already achieved (or will achieve) while setting your intentions for the day ahead.

One study published in the Journal of the Academy of Nutrition and Dietetics showed participants who weighed themselves daily for six months lost 13 more pounds, on average, than those who weighed themselves less frequently.

When I wake up in the morning and weigh myself, it provides an additional reminder that unless effort is put in, I wont achieve my goals.

Not to mention, the simple act of weighing myself every morning provides me with a simple reminder that Im on a plan right now and need to make good choices. You will have to accept daily fluctuations are a part of the process and not let the number get in your head though.

Plan out your week

Youre an adult with a lot of competing priorities. If something isnt on your calendar, its more than likely going to be done sporadically, if at all.

By putting your workouts and other fitness priorities in the calendar and checking them off as you go, it not only improves adherence, but gives you little victories along the way.

Often you wont be validated each and every week with measurable progress on the scale or in the mirror, but by focusing on what you can control day-to-day, youll build momentum and find enjoyment in the process.

Track your calories

Keeping a daily food journal is similar to weighing yourself daily; a food journal or food-tracking app provides consistent reminders.

Controlling calories is the biggest driver of weight loss, but unless you physically track what you eat in real time, diet amnesia kicks in.

Our brains do a good job of encouraging us to over-eat and forget the slip-ups. In a now-famous study by the New England Journal of Medicine in the 90s, researchers investigated energy intake in self-proclaimed "diet-resistant" individuals who failed to lose weight despite claiming to eat fewer than 1,200 calories per day.

The mean self-reported intake was 1,028 calories, but the groups actual average intake was 2,081 calories per day. The participants under-reported their energy intake by a whopping 47 per cent.

Give yourself periodic rewards

Say one of your goals is to complete 12 workouts in November. When you check off that last one, reward yourself by booking a massage or mani/pedi. Anything thatll incentivize you to see them through.

I hazard against rewarding yourself with junk food, but a nice night out at a restaurant works, too. Providing yourself with real, concrete incentives for hitting goals (dont just tie it to weight loss benchmarks) can really provide the level of motivation you need to push through sticking points.

Now, maybe a reward doesnt do it for you. Some people are motivated through pain. This is known as "the carrot or the stick." The carrot means you get a significant reward for accomplishing your goal, while the stick means you get a significant punishment for falling short.

The latter could be a financial consequence (where you have to donate money to a political party you dont support if you fail to meet your targets).

Think about which one better motivates you and put a plan in place focused around your reward or consequences along the way.

The fat-loss formula

In the end, the diet itself is not enough.

Whats most glossed over is the grind of getting in shape. Its going to have as many tough days as good ones. The inability to press through when the going gets tough is what keeps many stuck in that cycle of losing and gaining back the same 10 pounds.

You must accept struggles, setbacks, discomfort, delayed gratification and failure as part of the process. You cant have success without struggle.

That would be like having kids and not expecting any rough nights of sleep or days youd just like to ship them off to boarding school (is that still a thing?). But kids are worth the struggle, and getting healthy and fit is worth it, too.

Expect to wake up and say, "Are you kidding me? This scale must be broken!"

Reframe these obstacles as stepping stones to the promised land that awaits. Even a two-month plateau can be a win if you dont trend in the wrong direction.

Flexing your resiliency muscle along the way tests how much you want to change. Thats a more important muscle than your biceps if you expect to succeed at this.

You owe it to your future self and your family to keep persisting.

So heres what I suggest you do if you want to reach a goal before the calendar turns to 2020 and another year is lost.

1) Set a hard 60-day deadline around your primary goal right now. If its weight loss, something like "lose eight pounds by Dec. 31."

2) Enlist some accountability to follow through (publicly share it with friends and family or join a program).

3) Set up a reward or consequence for yourself at specific intervals and at the end.

4) Implement daily strategies such as food tracking, weighing yourself and planning to keep you on track.

Mitch Calvert is a Winnipeg-based weight-loss coach. Want his help finding the best approach for you? Email him with the subject "Interested" at mitch@mitchcalvert.com.

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No such thing as a quick fix - Winnipeg Free Press

Whether you want to slim down for a big event (hello, wedding) or to quickly fit into your old jeans, the desire forfast weight lossis understandable. Whilefad dietscan be tempting with wild promises (like, lose 20 pounds in one month!), they also tend to backfire and can wreak havoc on yourmetabolism. Most dieters who follow strict diets rebound andregain the weight.

Safe andsustainable weight loss, on the other hand, involves a lifestyle change and takes time: Most of the research supports losing weight at a slow-and-steady pace to maintain the weight loss in the long-term, confirms Ryan Maciel, RD, a certified strength and conditioning specialist based in Cambridge, Massachusetts.

Still, if youre wonderingexactlyhow much weight you can safely lose in one month, heres your guide, according to weight-loss experts:

Weight loss depends on a myriad of factors, likeage,gender,physical activity leveland theeffects of certain medications, so everyone goes at their own pace. A good rule of thumb is to aim to lose 12 pounds per week or 48 pounds per month, says Dr. Elizabeth Lowden, a bariatric endocrinologist at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital in Chicago. In other words, thats about 510% of your body weight.

If you want to lose a pound a week,youll need a calorie deficit(aka less calories in comparison to those you need to maintain your current weight) of about 3,500 calories, or 500 calories per day, explains Lowden. Because it can be difficult to decrease your intake by that much,upping your physical activitycan help burn more calories.

Keep in mind, though, week 1 of yourweight-loss planmay be misleading. It wouldnt be uncommon to lose 5 pounds your first week, maybe even up to 10, but this isnt a rate you can expect to continue and you may even notice no weight loss the next couple of weeks, says Lowden. Thats because as you lower your caloric intake and beginmaking healthier eating choices, your glycogen stores (aka molecules made from thecarbsyou eat) drop, and since theyre attached to water molecules,you lose water weight with them, explains Lowden. So dont feel discouraged if you initially burn pounds fast thenfall into a weight-loss slow down this is normal.

Unless youre enrolled in a medically-supervised weight-loss program or youve just had bariatric surgery, its very uncommon to lose more than 10 pounds per month, says Lowden. Remember, if you lose weight too quickly, your body fights back. Your metabolism slows down, yourhormones shifttoincrease your cravingsand appetite, and you even burn less fat, according toa reviewin the International Journal of Obesity.These changes could lead todisordered eating habits, warns Lowden.

Whats more, no matter how quickly youre losing weight, you also lose a certain amount oflean muscle massin the process (especially if youre not working out to build muscle), and losing too much could deeply damage your metabolism. Thats whystrength training when trying to lose weightis important. Plus, a diettoo low in caloriescould result in nutritional deficiencies, and rapid weight loss could lead to gallstones from improper gallbladder functioning, adds Maciel.

In short, a speedy weight-loss regimen to drop a dress or pants size is generally not worth it. As frustrating as it may be, try to be patient so you are successful long-term.

Here, a few ways you can lose weight safely:

Its essential tohave realistic goalsand expectations before setting out on your weight-loss journey, says Maciel.Tracking your weight-loss goalswith an app likeMyFitnessPalcan be very helpful, he adds. Then, carve out time each week toplan your mealsandworkouts. After youve built up your confidence by reaching a few small goals, you can begin toaim higher with bigger challenges. For example, start by getting into aregular walking habitbeforetraining for your first 5K.

Of course,progress is anything but linear there will be times whenyoull hit a weight-loss plateauor evengain a few pounds back,despite your best efforts. But knowing and accepting this is part of the journey helps you stay on track, says Maciel. While thenumber on the scalemight take time to change, remember to acknowledge and celebrate how your clothes fit differently and how youre able to lift heavier weights or jog longer, suggests Lowden. These are all signs youre on the right track.

Dont give up on the fundamentals of weight loss in search of the magic bullet, says Maciel. Its important to keep in mind that eating morenutrient-dense whole foods, exercising regularly,getting quality sleepandmaking time for self-careare all essential parts of the weight-loss equation. If youre not losing weight on your current plan, take a hard look at youreating, exercise and lifestyle habitsand consider reaching out for help from a support group or nutritionist, he suggests.

When youre working oneating and lifestyle changes, theres a normal amount of hunger that comes with reducing your intake, but you should never feel obsessively hungry, says Lowden. Honor yourhunger cueswith healthier choices. To avoid overeating,mindful eating techniquescan also help.

While healthy weight loss requires a lot of perseverance and dedication, theslow-and-steady routeis your best bet. So many people stop what theyre doing because theyre not seeing immediate changes, butconsistency is key. You will note weight changes over time, but you have to stick with it, says Lowden.

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