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Before-after pictures provide me the motivation to keep working on myself. I have achieved a great body now, and I plan to maintain it for my own well-being and good health.

How do you ensure you dont lose focus? My mom has been a constant force of support throughout my weight loss journey. She used to encourage me, cook and arrange all diet-related ingredients which helped me. I always felt that I had to live up to her expectations and couldn't fail. So, 90% weight loss is credited to her, the rest 10%, I fulfilled my part:)

Whats the most difficult part of being overweight? Low self-esteem and confidence levels for sure. Even though I am tall, and never really encountered those typical fat-shaming comments, deep inside I always knew that I am not in a good shape and needed to work hard to correct my faults.

What shape do you see yourself 10 years down the line?

After all the hard work that I have put in the past months, I am sure I will be maintaining the same body throughout my whole life ahead, not just 5-10 years. That's the promise I have made to myself.

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Lockdown weight loss: I had apple-chia seeds smoothie for dinner every day and lost 30+ kilos - Times of India

A 'possible eating disorder' was partially defined as someone believing themselves to be overweight when others said they were too thin. (Getty Images)

Just under one in five women in England has a possible eating disorder, research suggests.

More than 8,000 adults completed NHS Digitals Health Survey for England in 2019.

Of the female participants, 19% screened positive for a possible eating disorder when questioned on their relationship with food.

This is compared to around one in eight (13%) men.

Read more: Backlash against How to lose a stone in 21 days show

A possible eating disorder was defined as having an unhealthy attitude towards food, whether it be eating too much or too little, obsessing over weight, or having strict habits around meals.

The survey, which involved an in-person interview and nurse visit, was completed by thousands of people over 16.

The participants were asked whether they had lost more than one stone (14lb) over a three month period.

The NHSs 12-week weight loss plan recommends a calorie limit of 1,900 kcal a day for men and 1,400 kcal for women to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week.

The survey participants were also asked whether they had ever made themselves vomit when feeling uncomfortably full, if they worried they had lost control around food and whether they believed themselves to be overweight despite others insisting they were too thin.

Finally, the participants were asked whether they agreed food dominated their life.

Read more: Eating disorder hospital admissions up 37% in two years

A score of two or more translated as a positive screening for a possible eating disorder.

The team behind the survey stressed this is not the same as an official diagnosis, which varies between types of the disorders.

The results are therefore likely an overestimate of eating disorders prevalence, added the scientists.

Watch: Eating-disorder patients struggle during pandemic, warn experts

The results suggest women under 35 were most likely to have a possible eating disorder, which affected more than a quarter (28%) of those between 16 and 24.

Story continues

A similar proportion (27%) of those aged 25 to 34 showed comparable red flags.

Among the men, the risk was highest for those between 25 and 34, where just under one in five (19%) showed signs of a possible eating disorder.

The risk then declined for both sexes with age.

Read more: Social media may fuel eating disorders in children as young as 12

These figures are shocking and highlight that eating disorders may be an even bigger issue than previously thought, said Andrew Radford, chief executive of the eating disorder charity Beat.

They clearly show stronger action is needed to ensure everyone with, or at risk of, an eating disorder gets the support and treatment they need.

It is essential services are significantly expanded so anyone affected, from any diagnosis, can get the help they need at the very earliest opportunity.

The most common types of eating disorders include anorexia; when a person keeps their weight as low as possible by under-eating or over-exercising.

Bulimia is also relatively common, defined as someone binge eating before making themselves vomit, taking laxatives, restricting their diet or over-exercising.

Binge eating disorder may also cause someone to lose control over their food intake, resulting in them over-eating and then feeling guilty or upset.

Symptoms for any eating disorder often involve people obsessively thinking about their weight or body shape.

They may also avoid socialising if food is involved, go to the toilet after eating, lie about their calorie intake, cut food into small pieces and eat it overly fast or slow, or wear baggy clothes to hide their dramatic weight loss.

An insufficient calorie intake may cause a patient to feel dizzy, tired or cold.

As well as being underweight for their age and size, female patients may also stop getting their period.

People who are concerned they may have an eating disorder should see their GP as soon as possible, who may refer them to a specialist.

If worried about someone else, encourage them to see a GP, offering to go with them to the appointment.

Treatment tends to involve some form of therapy.

Beat has advisers available on its adult helpline 0808 801 0677 and youth helpline 0808 801 0711; open every day from 9am to 4pm midweek, and 4pm to 8pm on the weekends and bank holidays.

Watch: Spice Girl Mel C opens up about her eating disorder

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Nearly one in five women in England has 'possible eating disorder', NHS survey suggests - Yahoo Lifestyle

The pandemic has hit a lot of us, hard. And the #quarantine15 hit even harder.

While trying to juggle remote work, school, family and the loss of loved ones during a pandemic, the last thing that many of us were focused on was also maintaining a proper diet with everything else that was going on in the world. And a new survey by biotechnology company Gelesis confirmed it. The study reveals that 71 million Americans have gained weight throughout the pandemic.

The pandemic has been the catalyst for physical health issues and emotional ones as well with 71% of Americans admitting that their weight impacts how they feel about their identity, particularly among women and parents. However, as many begin to focus on new year, new me the survey also found that, months into the pandemic, Americans are more determined than ever to lose weight and maintain healthy habits.

While our survey has found Americans have been motivated to develop healthier habits amidst the pandemic, it has also brought to light how many Americans who want to lose weight continue to struggle, said Elaine Chiquette, PharmD, Gelesis Chief Scientific Officer. In a year when weve all already given up so much, our data shows that people would give up even more if it meant being able to lose weight by the end of the year and they remain hopeful about losing weight and feeling healthy in 2021.

The most important thing to remember however, is that giving ourselves grace during difficult times, is even more important than the impact. And the pandemic itself also came with a silver lining. Americans were driven to make healthy lifestyle changes during the pandemic, even while many reported they were harder to keep.

We have found that in 2021 the hopes of Americans outweigh their worries, and millions are ready to kick off the new year and make changes, including losing weight, said Chiquette.

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71 Million Americans Have Gained Weight Throughout the Pandemic - Essence

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At Refinery29, were here to help you navigate this overwhelming world of stuff. All of our market picks are independently selected and curated by the editorial team. If you buy something we link to on our site, Refinery29 may earn commission.Small Wave 15-Piece Chocolate BoxArtsy chocolates are the new wave. This gift includes 15 handmade chocolates that are as pretty as they are tasty. Shop CompartesCompartes Small Wave 15-Piece Chocolate Box, $, available at NordstromSignature Chocolate MiceYou've heard of the Three Blind Mice, but have you heard of L.A. Burdick's Signature Chocolate Mice? If not, order yourself a box before these adorable trademark treasures sell out for the holidays. Shop L.A. BurdickL.A. Burdick Signature Chocolate Mice, $, available at L.A. BurdickChocolate Alchemy TrufflesExplore the alchemy of delicious chocolate with Vosges' new limited edition Holiday collection. 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Shop KnipschildtKnipschildt Eggnog Chocolates, $, available at Williams-SonomaHoliday Deluxe Assorted Truffles Gift BoxUnwrapping a Lindor chocolate truffle is sometimes just as euphoric as eating one, and with this gift box, you can do it 36 times. Shop LindtLindt Holiday Deluxe Assorted Truffles Gift Box, $, available at AmazonHot Chocolate On A StickDunk any of these 5 hot cocoa pops into a steaming cup of milk to create the fastest gourmet holiday drink ever made. The flavors included: Wassail, Peppermint, Caramel Swirl, Gingerbread, and Peanutbutter Cup.Shop Neiman MarcusNeiman Marcus Hot Chocolate on a Stick, $, available at Neiman MarcusFine Hazelnut Milk ChocolatesA staple, a classic, and a surefire way to make any chocolate lover smile. Shop Ferrero RocherFerrero Rocher Assorted Coconut Candy and Chocolates, $, available at AmazonChocolate Lovers Gift Box This cult-favorite health-nut brand created its Chocolate Lovers Gift Box for its sweet-tooth fans. Inside you can find four Simple, two Salty, two Cashew Vanilla, two Almond Butter + Puffed Quinoa, and two Hazelnut bars. Of course, all bars are vegan, dairy-free, and Paleo.Shop Hu KitchenHu Kitchen Chocolate Lovers Gift Box, $, available at Hu KitchenBubbles & Godiva Gift SetImagine: a package arrives at your door after a long day and you open it to find an assortment of Godiva chocolates accompanied by a beautiful bottle of champagne. Give the sweet gift of sugar this holiday season with this combo set and truly make someone's day.Shop Wine.comGodiva, Luc Belaire Lux Bubbles & Godiva Gift Set, $, available at Wine.comOrganic Chocolate TrufflesOrganic? Check. Vegan? Check. Delicious? Check. Thrive Market's organic chocolate truffle filled gift box makes eating chocolate feel healthy, and therefore, taste even better.Shop Thrive MarketThrive Market Organic Chocolate Truffles, $, available at Thrive MarketNew York Caramel CollectionEach one of these chocolate-covered caramels reps one of 16 historic boroughs and landmarks making up NY. Don't worry, unlike these vastly different neighborhoods, each treat tastes equally sweet and equally delicious. Shop MarieBelleMarieBelle New York Caramel Collection, $, available at Neiman MarcusLike what you see? How about some more R29 goodness, right here?12 Candy Advent Calendars We're Opening NOW15 Uncommon Goods to Gift This Season28 Unique Advent Calendars We're Gifting This Year

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The Absolute Worst Food to Eat Before Bed - Yahoo Lifestyle

Its the most wonderful time of the year unless youre on a diet and have set impossible standards for eating during the holidays.

Theres nothing wrong with taking an everything in moderation approach at the dinner table, but other rules we establish for ourselves around the holidays can actually hinder rather than help our overall health. Think Ill work out extra hard so I can earn my holiday meal, or I want to eat clean this holiday, so Ill skip the pie.

Anyway, if youre stressing about holiday weight gain, youre probably doing so needlessly. Research shows that holiday weight gain does happen, but generally only to a minor degree. One study on college-aged adults found that holiday eating only contributed to between half a pound and two pounds of weight gain. You may not even gain anything at all. In any case, there should be no moral value assigned to weight loss or weight gain: Demonizing food at the holidays (or any other time) can have a negative effect on your mental health.

What are some of the most common rigid diet rules that people establish for themselves at the holidays even though theyre more harmful than healthy? Below, dietitians and other experts share what food concepts to throw out the window this holiday season.

Skipping a meal or snack before a holiday party to save room.

This one has restrictive diet written all over it. You could play the waiting game, but who wants to listen to their stomach grumble all day and get hangry at their relatives for not eating at an earlier hour? Plus, waiting until dinner to eat something may end up backfiring, said Cara Harbstreet, a registered dietitian at Street Smart Nutrition in Kansas City, Missouri, and the author of Healthy Eating for Life: An Intuitive Eating Workbook.

Your body still needs to be nourished and energized throughout the day, and skipping meals or snacks can leave you overly hungry or disconnected from hunger and fullness cues when it comes time to actually dig in, Harbstreet told HuffPost. Although many people use this approach, remember youre allowed to eat according to your hunger regardless of what holidays gatherings are taking place.

Working out hard to earn a holiday meal or treats.

The suggestion that we have to earn or burn our food is entirely rooted in diet culture, said Kathleen Meehan, a registered dietitian in Houston. Your big plate of food isnt an award for good behavior at the gym its just a plate of food.

This rule is often perpetuated in how we talk about movement or exercise, and sometimes its even used as a form of motivation for fitness classes, she said. This does a lot of harm and it can unintentionally play a part in normalizing eating disorder behaviors. (With disordered eating, a person is often preoccupied with excessive exercising as a way to burn off calories.)

Telling yourself your diet starts in the new year, as a way to give yourself permission to eat holiday foods now.

When youre fixated on your diet, you may fall prey to now-or-never thinking: Ill load up on all my faves now green bean casserole and a double serving of stuffing and start my diet first thing tomorrow.

But sometimes, thoughts like this cause people to abandon their natural hunger and fullness cues, said Andrea Wachter, a psychotherapist and author of Getting Over Overeating for Teens.

Why cant we eat our favorite foods all year long? she said. When we eat the foods that we like, love, and need in amounts that are respectful to our bodies, we have no use for this type of all-or-nothing thinking.

Wachter said to imagine telling a kid that starting in January, theyll be restricted to limited, low-calorie foods. That kid would probably load up and binge on cookies and other sweets.

The reality is, kids need a variety of nutritious, delicious foods along with some yummy treats and so do adults, she said. Try setting a New Years resolution to feed yourself in a non-restrictive and respectful manner and, if needed, seek support for the unresolved issues that lead to dieting in the first place.

Klaus Vedfelt via Getty Images

Restricting yourself from drinks with calories.

Many diets have rules against drinking caloric or sugary beverages, and instead encourage us to stick to water, diet drinks, coffee or tea. That may be a sustainable goal during other seasons, but it can exclude you from many of the social activities and fun of the holidays, Harbstreet said.

If you want to enjoy a comes-around-once-a-year nostalgic recipe, spiced mocktail, or festive favorite, go right ahead, she said. Remember that zero-calorie beverages arent inherently better or more satisfying than the drink youre really craving.

This isnt just about alcohol, she added, although thats certainly an option if you wish to indulge responsibly.

Making healthy swaps for dishes you love, so you can enjoy them guilt-free.

Give yourself permission to eat what you like this holiday season. (Some of these dishes are only on offer once a year, so why deprive yourself of that deliciousness?)

I often encourage clients to consider what healthy really means to them, Meehan said. How can we expand the binary healthy vs. unhealthy and add in some room for nuance? If swapping out ingredients for the healthy version means less satisfaction, pleasure, connection to memories or your culture... is that really going to be healthy for you?

Thinking of food as something to burn off.

Again, dieting often trains us to think of eating and exercise as an exchange system: calories in, calories out. If we know we cant work off the sweets at the table, we might pass and say, Ah, Id love to, but theres no way I could work that off with the amount of exercise Ive been doing lately.

We internalize that into a belief that we must make up for or compensate for what we eat through physical activity, Harbstreet said.

Instead of refusing a serving of food, tap into your appetite and enjoy what you love with zero guilt. If youre full and cant take a slice of cheesecake, recognize that. But if its calling your name and you have room, by all means, have some.

Theres no need to adopt an earn-and-burn mindset around food and eating, Harbstreet said. Just enjoy it if you want to, or pass if you dont.

How to actually enjoy the holiday foods youre eating

If your goal is to eat smart this season and into the new year you may want to give intuitive eating a shot. Its the idea that no dieting is the very best diet of all.

Instead of falling into the trap of tiresome food rules, intuitive eaters listen to their bodies and give themselves permission to eat what they want. They rely on their internal hunger and fullness cues to tell them when, what and how much to eat.

Given how ineffective diets can be 95% of people who lose weight on a diet regain it within five years many dietitians and nutritionists are starting to sing the praises of intuitive eating.

I think as the holidays approach, its wise to consider exploring the non-diet approach, which allows for a peaceful relationship with food by allowing permission to eat pleasurable, satisfying foods year-round, Meehan said.

See more here:
6 Stupid Holiday Food 'Rules' That Are Really Diets In Disguise - HuffPost

Just days after revealing that she has officially reached her goal weight one month early, Rebel Wilson got candid with her fans on Instagram, answering their questions and sharing the tips that helped her lose 60 pounds this year.

In a new video shared to IGTV, the 40-year-old actress opened up about the methods that truly made 2020 her self-proclaimed Year of Health.

Her biggest tip? Start walking!

I know Im in a lucky position, I do have access to really amazing personal trainers. But I want you guys to know that the majority of exercise Ive done this year has just been me going out for a walk, she said. No matter where she was in the world, Wilson said she made sure to get her walks in. That is free, you can do it, its safe.

Walking is the best way for mefor my body typeto metabolize fat, she added. On the physical side, my biggest tip, guys, is get out there and walk. If you can do an hour, thats what I like to do, when I go walking, and it is the best. Just get your body moving.

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To keep moving, Wilson loves to listen to a motivational podcast while walking or hiking. I never thought I would like hikingwalking uphill. Who would have thought that would be a fun activity? But freak, its good! she said. Get out in nature. Get air into your lungs. I really, really love it, so I do it now all the time.

Throughout the year, Wilson has been keeping fans updated about her progress on Instagram. In addition to hiking, the actress would wake up early for morning sprint workouts, and she also enlisted the help of personal trainers Gunnar Peterson and Jono Castano Acero.

Acero opened up to Today about Wilsons fitness routine, which included high intensity interval training (HIIT), mobility moves, resistance training, and recovery days. He explained that her typical week would look something like this:

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In her Instagram video, Wilson opened up about what motivated her to kick off her weight loss journey in the first place. The actress admitted she suffers from emotional eating, which she still struggles with from time to time.

The old patterns still come up, she said. Maybe not every day. But if Im worried or anxious or whatever, it still comes up for me. Its not something thats just going to disappear, its just something I have to manage now moving forward. (She reportedly started following the Mayr Method to boost her nutrition goals.)

Its just about how you manage it and what you can do to try to replace your unhealthy habits with healthy ones, she said.

Its clear shes been committed to her health this past year. She's been working hard, and it shows. Go, Rebel!

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Rebel Wilson Says This Free, Safe Exercise Helped Her Lose 60 Pounds in a Year - Prevention.com

There's even more evidence that a keto diet could help patients with diabetes control their blood sugar.

In a review published November 30 in Nutrition and Diabetes, researchers from the First Hospital of Jilin University in China looked at 13 different studies of the keto diet as a treatment for type 2 diabetes. They found that the low-carb, high fat diet was effective at helping diabetics control their blood sugar levels and improve their sensitivity to insulin.

Researchers theorize that it works because eating carbohydrates raises blood sugar levels. Typically, the body produces a hormone called insulin to regulate blood sugar, but people with type 2 diabetes have become resistant to the effects of insulin.

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"The most impactful thing on your blood glucose is the amount of carbs in your diet. The low-carb diet is effective because it lowers the insulin load," Cucuzzella previously told Insider. "Insulin is the master switch."

A lack of longer-term data on the keto diet has led some doctors and dietitians to express concerns about the high fat content of keto diets, particularly when it comes from saturated fats like red meat and dairy. That's because those fat sources may increase the level of unhealthy cholesterol in the body, upping the risk of heart disease.

Another obstacle for keto research is that the definition of the diet varies widely. In this analysis, the keto diet ranged from fewer than 15 grams of carbohydrates a day to as many as 30 to 50 grams of carbs, or as much as 10% to 14% of total daily calories.

This can make it tricky to determine which, if any, of these versions are best for health and which might have unintended negative effects. More research could help people find the diet that works for them.

A 'well-formulated' keto diet is one that focuses on whole-food sources of fats, retains nutrient-rich vegetables, and avoids processed food even if it's low-carb, according to Dr. Sarah Hallberg, medical director for Virta Health, a company that specialized in keto diets for type 2 diabetes.

The keto diet may help people with diabetes control their blood-sugar levels

A low-fat, high-carb vegan diet could speed up your metabolism and boost weight loss, a new study says

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The keto diet could help people with diabetes control blood sugar, lose weight, and improve insulin sensitivit - Business Insider India

Countless guides exist on how to lose weight, which makes it hard to figure out what approach is right for you. However, before you start trying to lose weight, it's important to consider whether or not you shouldlose weight and if so, how much is healthy.

Therefore, you should consult with your doctor before beginning any weight loss program, as they can help you decide if losing weight is right for you. They can also help you determine the safest way to lose weight based on your own unique health needs. While shedding pounds may help decrease your risk for heart disease and diabetes, losing too much weight can also come with its own set of health conditions such as fatigue, weak bones, and fertility problems.

Once you're in a healthy weight-loss plan, there's always the risk of not losing as much weight as you like. Adjusting your diet or activity level might be all you need to do to see results. But sometimes, your efforts can fall flat. Here are some common reasons why you may be struggling to lose weight:

To lose weight, you need to take in fewer calories than you burn. This is called a calorie deficit. If you're in a calorie surplus, your body stores those extra calories as fat.

To ensure you're consuming the right amount of calories, monitor your caloric intake, as well as physical activity. You can do this by keeping track of the calories you're eating and burning through fitness apps or in a food log. A large 2006 study found that those who planned meals and tracked calories successfully lost weight and maintained weight loss more than those who did not.

Alcohol is energy dense, meaning it contains a high amount of calories per volume, says Ariana Chao, CRNP, the medical director of the Center for Weight and Eating Disorders at the University of Pennsylvania's Perelman School of Medicine.

For reference, alcohol has about seven calories per gram, while a carbohydrate has four calories per gram. Alcohol can also reduce inhibitions about eating, making you more likely to choose high-calorie foods if you're drinking, Chao says.

A large 2018 study of overweight and obese people with type 2 diabetes found that people who drank heavily lost less weight over a four-year period than those who did not drink and decreasing alcohol consumption may improve weight management in people with diabetes.

Mixed drinks are especially high in calories due to the sugar-laden fruit juices and other ingredients often mixed in. For example, one pina colada can contain 526 calories. Therefore, if you're trying to lose weight, it's important to limit alcohol intake to stay within your calorie goals, Chao says.

Drinking water can help you lose weight by boosting your metabolism and suppressing your appetite, thus making you feel fuller.

A small 2007 study found that drinking 500 mL (two cups) of water increased energy expenditure by 24% in overweight or obese individuals. Additionally, a small 2015 study of obese people compared participants who drank two cups of water before meals with those who did not. It found those who drank water lost an average of almost three more pounds.

If you usually drink sugary beverages, replace them with water. This will not only keep you more hydrated, but you will also no longer be consuming those calories from sugar, Chao says.

Insufficient sleep can also make it difficult to lose weight, according to a small 2010 study of overweight adults. All participants ate a reduced-calorie diet, and those who slept 8.5 hours lost an average of two pounds more than those who slept 5.5 hours.

Also, a 2008 review found that sleep deprivation can harm metabolism the process your body uses to convert calories into energy. It found less sleep disrupts hormones that regulate appetite, possibly making people hungrier.

"If people are sleepy and fatigued, they're more likely to choose foods that are more energy dense," such as high-sugar or high-carbohydrate foods like ice cream and pizza, Chao says. And if people are awake late at night, "they might be more likely to reach for a snack or have something extra to eat," she says.

Stress makes it difficult to lose weight because it affects your metabolism. A 2011 study of obese adults found that people with lower stress levels lost more weight.

"Some of my work has shown that when people are stressed, they're more likely to choose energy-dense foods, compared to lower energy-dense foods, to help cope," Chao says. Also, if you're stressed, you may be less likely to find time to exercise or cook, instead, relying on fast food.

To reduce stress, try exercising. This will also help you burn more calories.

If you're sitting all day, you're not expending as much energy as you would if you were moving around, and "that in itself can contribute to not losing as much weight," Chao says.

There's a difference between being sedentary and being physically inactive. For example, if you sit all day for work, but also meet the recommended 150 minutes of weekly physical activity, you're still considered sedentary.

Obese people are more likely to be seated for 2.5 more hours per day than their normal-weight counterparts, according to a 2006 study. The study suggests spending 2.5 more hours separate from exercise standing and walking per day to help fight obesity. This could include holding work meetings or watching TV while standing.

If your weight loss has stalled for no apparent reason, you've hit a plateau. As you lose weight, your metabolism starts to decline, so you burn fewer calories than you did initially.

A small 2014 study found that people's failure to adhere to their reduced-calorie diet caused them to hit a weight loss plateau earlier. "What happens is it's harder and harder to maintain that low caloric intake an intake that is less than you're expending and the hunger mechanisms kick in stronger and stronger," Dale Schoeller, professor emeritus of nutritional sciences at the University of Wisconsin College of Agricultural and Life Sciences.

People often hit a weight loss plateau at around six to 12 months, Chao says. "Usually, what I recommend people start with is to self-monitor again, to track their food intake as well as their physical activity, and to track it pretty closely." That way, they can make modifications, she says.

To get past a plateau, you may need to increase your exercise. "We know that having higher amounts of exercise is really important for keeping weight off long term," Chao says.

If you need help losing weight, you can see a doctor or dietitian who specializes in weight loss. They can help you find a plan that works for you. "A lot of long-term weight loss is really about being able to adhere to something that they'll be able to stick with for their whole lifetime," Chao says.

Some underlying medical conditions can make weight loss more difficult, such as hypothyroidism when your thyroid isn't functioning properly. Certain medications, such as some steroids and antidepressants, can also make weight loss challenging, Chao says. Your doctor can treat these conditions or change medications.

Sometimes, you're taking the right steps to lose weight, but you might not realize how sleep or stress are preventing your progress. By paying attention to your daily activities what you're eating and drinking, how much you're moving, your feelings, and your sleep schedule you can get back on track for weight loss.

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7 common reasons why you're not losing weight and tips to help you shed stubborn pounds - Insider - INSIDER

We're now in the merry month of Christmas! Now that many nations have eased their lockdown and quarantine protocols, many of us are surely excited to go out and be with our loved ones to celebrate the season.

Surely too, as we prepare to meet our family, friends and relatives, we want to make sure we look our very best. However, many of us have definitely gained weight for staying too much time at home doing nothing but cook and eat.

If you think you're too late to plan for your weight loss regimen, forget about feeling 'hopeless.' If you are really determined to see results this month, you still have time.

Just be sure you are making all the 'right healthy-eating' decisions, allotting time for exercise, and incorporating these easy tips into your everyday activities and routine.

(Photo : PxHere)An expert recommends, use 50 percent wine and 50 percent soda, and the wine for the holiday now has just 50 percent of the calories. The tip is that almost all white wines are great for spritzers.

By simply going out and getting your body exposed to brisk temperatures, you can let loose the forces of your inner fat-burning machinery of your body.

According to new research, Molecular Metabolism journal published last month, "cold ambient temperatures" encourages our body to naturally produce more Vitamin A, which contributes to our body as it converts white fat, or the bad fat into brown fat, the good and healthy one.

When this happens, the study specified, our body is burning more energy than storing as fat. And above all, we don't need to take vitamin A supplements to boost our metabolism.

So, starting today, go out when you're already feeling those chills, know that you are preparing your body to lose weight.

This is an easy way to cut down on alcohol consumption in this celebratory month. Pamper yourself with "holiday wine spritzers versus wine" during Christmas gatherings this year, recommended Cristie Besu, RN, CSN.

Besu also said, we use 50 percent wine and 50 percent soda, and the wine we drink during the holiday now has just 50 percent of the calories. The expert's tip is that almost all white wines are great for spritzers.

According to Richard Lipman, MD, when we skip any meal, our blood sugar drops throughout the day. He added that we "arrive at the next meal," not just feeling hungry but also with a low blood glucose level.

As a result, we have a low level of energy too, which means less physical activity and exercise. Making the wrong decisions like opting for a fast-food restaurant or eating large meals are results of hunger and having a low energy level.

Lipman also said, if we experience low blood sugar levels at lunch or late in the afternoon when we skip lunch, it frequently results in "overeating or loss of control."

According to Penn State University researchers, starting with a bowl of soup before eating a large meal singlehandedly helps cut our consumption of calories upwards by 20 percent.

However, soup does not mean all kinds as hearty and unhealthy soups fill up the stomach. The study authors explained, consuming a first course of soup low in calories, "in a variety of forms," can help in weight management.

Therefore, starting your next meal, fill your stomach with great soup first, and you are sure to eat less of the unhealthy foods in the succeeding courses.

Most dietitians know this, and they have long been recommending peanut butter to add to their patients' diet as it is a phenomenal hunger killer.

Purdue researchers from Purdue University and the Federal University of Vicosa in Brazil said their research findings published in The British Journal of Nutrition showed that eating peanut butter with breakfast can satiate us for "for upwards of 12 hours."

ALSO READ: 5 Natural Ways to Detox Your Body

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Cramming to Lose Weight in Time for Christmas? Here are 5 Easy and Effective Ways - Science Times

Weight fluctuation throughout the course of a day is normal. Weight fluctuation throughout the course of your life, though, can be harmful.

We should strive to maintain a lifelong, consistent healthy weight. Fluctuation in large amounts throughout your life that lose-gain-lose-gain cycle so many of us battle, the so-called yo-yo dieting can tax the cardiovascular system, set the stage for diabetes, slow metabolism and make it increasingly difficult to lose weight. It also can permanently stretch skin out of shape.

Weight fluctuation also increases chances of a heart attack.

For every one-and-a-half to two-pound change in weight fluctuation, the risk of any coronary or cardiovascular event was increased by 4% and the risk of death by 9%, Dr. Sripal Bangalore, an interventional cardiologist at the NYU Langone Medical Center in New York City, told TheCardiologyAdvisor.com.

Its normal to see your weight vary as much as four to five pounds over the course of a day. Most of us weigh the least in the morning and the most at the end of the day.

Since most of us cant eat enough in a day or two to actually gain five or 10 pounds, if you notice a dramatic increase on the scale, chances are its due to water, Dr. Anita Petruzzelli, writes in Shape. Eating, drinking, urinating, having a bowel movement and exercise can all impact your bodys water composition and therefore weight.

True weight gain or loss takes time.

Several medical procedures commonly have weight fluctuations as a common side effect. Though there several factors are involved, water retention is a major contributor to postsurgical weight fluctuation.

Environmental Nutrition is an independent newsletter written by nutrition experts to provide information on health and nutrition.

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Weight fluctuation can be harmful to your health if you keep losing and gaining - Chicago Sun-Times

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