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So dont take my next sentence to be offensive. It is just a fact. If you look around you, that is if you are in Nigeria, you will see a lot of overweight and obese people, including my self. Now, look at the image above, that is exactly what you should not be eating for dinner. Read below and you will understand what I am trying to say.

I tried to lose weight for years without success, in fact, I kept gaining weight despite all my endeavours, but in the past 8 months, I have successfully lost 7 kg. I have realized that the key to losing weight is not approaching it like a sprint but like a marathon. You should approach it like a 3-5 year plan, not like something you want to do in 3 months.

This is because you need a strategy that you can continue for many years to come. If you rush to lose weight, you will rush to gain it back.

So first, what about exercise? Yes, it is important to exercise if you can. If indeed you can exercise on a regular basis then kudos to you. For many, exercise is a luxury especially if you are older or have bad knees, some are simply just too busy to make time to exercise.

The main thing I have done so far is work on what I am eating. This has worked wonders for me and my goal is to lose another 10 kg over the next year.

So what exactly did I do?

I was fortunate to meet with a nutritionist and would like to share what I learnt with you. If you have any questions, leave them below, and I will do my best to answer them.

How To Lose Weight On A Nigerian Diet? A Step-by-Step Guide Towards A Healthier Breakfast

The first thing I did was cutting out carbohydrates from my diet. This included removing anything that tastes sweet. I removed bread, reduced rice. Yes, I know these are difficult to do but if you want to lose weight, you have to take the bull by the horn.

My breakfast was just tea and oranges. When I make my tea, I avoid sugar. Sugar is the enemy. I barely used any milk in my tea. That was my approach. In fact, I havent used sugar in over a year. If you are lucky to get zero-calorie sweetener, you can use that as a substitute.

I would like to focus on dinner because this is the part I struggled with during the weight loss process. The foods you eat after the hours of 6 pm have a great impact on your metabolism. The typical Nigerian dinner is very heavy in carbohydrates typically eba, yams, and rice.

You see, that is where the problem was and what my nutritionist pointed out. I was eating too many calories in the evening with the carbohydrates, and as I have gotten older my metabolism has changed, and as such, maybe I cannot handle those calories as well. Also, I am certainly not exercising as much as I would have done so many years ago when I was younger.

So now that you have read the above paragraph, you need to ask your self how many calories are you eating especially at night. You have to realize that eating late can be challenging as the food you eat at night may not be broken down calorie-wise the same way you break down calories you eat during the day.

When you make your dinner, how many carbohydrate calories do you have in it? You need to eat fewer carbohydrate calories.

So how do you do this- you have to reduce your ration of eba, reduce the rice, reduce the yam and increase the protein and vegetable. It is also helpful to avoid eating late at night- eating at least 2-3 hours before your go to bed is healthier than eating just before you sleep.

Especially, eating in the middle of the night is certainly a bad idea. So, easier said than done right? How do you reduce the carbohydrate calories in your dinner without getting hungry?

Here is what I did. I knew that I was going to get hungry by reducing the eba, rice and yams. So instead, I substituted with some beans. I also bought a lot of carrots and fruits. These foods have a lot of fibre and keep you full longer. I also got more protein by eating more fish and boiled chicken. I also onlyate healthy snacks.

However, the most helpful thing I did was to get a calendar, and every day that I ate a low carbohydrate diet, I marked it on the calendar, and slowly and surely, the weight started to come off.

Yes, I did try to exercise whenever I could, because exercise increases fat burning and accelerates the process. However, I wasnt regular at exercising. Well, that is what I did and it worked for me, so hope it works for you.

Let me summarize the steps I took to lose 7 kilograms.

1. Reduce the calories in your diet especially at dinner and at night. You can do this by substituting rice, yam, eba, with proteins, vegetables. Your carbohydrate portion should be less than one-third of your total meal. If you can completely exclude them, by all means, do so. I also avoided any fried foods.

2. Avoid eating late dinners.

3. Avoid sugar completely in your diet.

4. Get a calendar, every day you go successfully reduce the carbohydrates in your meals, mark it and somehow it continues to motivate you to do so. Some people give themselves a cheat day. I didnt.

5. If you can exercise, this will accelerate the weight loss process. Exercise as simple as walking will be helpful. If you can run, even better.

Qwenu!publishes opinions, stories, reflections, and experiences on contemporary issues. Clickhereto read articles from many Africans at home and in the diaspora. Embedded tweets and guest articles do not represent the opinions ofQwenu!as we only provide a platform for writers to express themselves. Email your articles toeditor@qwenu.comFollow us@qwenu_mediaFeatured image: Ke Vin/Unsplash

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Here are my secrets to losing weight on a Nigerian diet | By Tomiwa Abina - Qwenu!

Raise your hand if this sounds familiar: It's Day One of your weight-loss journey, and you've never felt more motivated. You've got a goal in mind and a plan to get there, and it feels like nothing can stop you. You've. Got. This.

Let these weight-loss success stories inspire your own journey to better health.

Image Credit: LIVESTRONG.com Creative

That gung-ho attitude sustains you through a week or maybe even two, and then you hit a snag. Maybe stress at work causes you to overeat, or a scheduling conflict prevents you from getting to the gym. Or maybe the results you saw at first start to slow down, and your mental grit takes a hit.

These people have been there, done that and come out the other side.

If your motivation is flagging, draw inspiration from these weight-loss success stories starring people who have overcome all kinds of personal hurdles to successfully transform their bodies and their health.

Women share the simple changes that have helped them on their weight-loss journeys.

Image Credit: LIVESTRONG.com Creative

Women face their own physical challenges when trying to lose weight and then factors like age, family obligations and everyday stressors can all come into play, as well. But women are strong and resilient, too, which means these obstacles are no match for a woman who's set on overcoming them.

Those qualities are definitely on display in these weight-loss success stories from Rachel Nipper, who lost 70 pounds at age 49, to Rachel Sharp, who credits her incredible 108-pound weight loss to alternate-day fasting and show what women can achieve when they set goals and stick with them.

Learn weight-loss tips from men with their own before-and-after weight-loss stories.

Image Credit: LIVESTRONG.com Creative

Every guy (every person!) is different, and there's no one "right" way for men to lose weight. What works for one person may not work for another.

With that in mind, we tapped men with inspiring weight-loss stories to share their successes and the step-by-step plans they followed to drop to a healthy size.

For Jeffrey Hadley, cutting processed foods and walking every day were the two key factors that helped him lose 100 pounds in a year. For Daniel Johns, shedding 60 pounds was possible after he adopted intermittent fasting and a running routine.

These strong mamas transformed their bodies after pregnancy.

Image Credit: LIVESTRONG.com Creative

Women face a lot of social expectations when it comes to their weight, but that pressure can become even more hyper-focused after pregnancy.

Between tabloid headlines praising celebrity moms for "bouncing back after baby" and the seemingly endless stream of Instagram influencers showing off six packs mere moments after giving birth, it can be hard to keep a realistic perspective on postpartum weight loss.

That's why we asked moms to share their stories, struggles and all. Maranda Boiter overcame years of unhealthy eating habits to lose 100 pounds after pregnancy, and Lauren Mead dropped more than 200 pounds despite a host of health challenges. They didn't lose the weight overnight, but they're proof of just what can be accomplished when you make small, healthy changes.

Finding a sustainable fitness plan helped these people lose weight and keep it off in the long run.

Image Credit: LIVESTRONG.com Creative

There's no question that nutrition is crucial when it comes to losing weight. Nailing down a sustainable weight-loss diet that works with your lifestyle is key to success.

But for some people, finding an exercise regimen they love is also central to dropping pounds and just as importantly keeping them off.

That may be easier said than done, though, especially if you're a complete newbie when it comes to working out. But we have proof it's possible: Take Kerri Hwang, who went from barely being able to walk around the block to deadlifting 300 pounds.

Bariatric surgery isn't for everyone, but it led to weight-loss success for these people.

Image Credit: LIVESTRONG.com Creative

Anyone who says bariatric surgery is the "easy way out" when it comes to losing weight clearly hasn't had any experience with it. Weight-loss surgery is both mentally and physically challenging, and, as anyone who's been through it will attest, isn't a decision to be taken lightly.

But for those who qualify and commit to the process and embrace the lifestyle changes that come along with it bariatric surgery can be a life-altering tool. Not only can it help with weight loss, but it can be a springboard into a totally new and healthier way of living.

"Extreme weight loss seemed so unreachable. I'd see people with their transformations and think, 'That could never be me,'" says Tina Minasyan, who lost 171 pounds after gastric sleeve surgery. "Don't ever compare someone else's highlight reel to your behind-the-scenes. Everybody struggles, it's hard work but boy is it sweet at the end."

Read more from the original source:
Weight-Loss Success Stories: Before-and-After Transformations - LIVESTRONG.COM

Anne Hegerty has opened up about how her weight loss has boosted her confidence and how it was important to her when it came to dating again. The Chase star revealed that dating with her diagnosis of Aspergers syndrome has been a struggle in the past for her. However, her weight loss has helped her build the confidence to enter the dating scene again.

Anne also went on to appear in Im a CelebrityGet Me Out of Here! where campmates eat a basic diet of rice and beans.

Campmates are able to win a more luxurious meal for the camp undertaking bush tucker trials but the amount of food they receive depends on how many stars were retrieved during the trials.

She said that this experience really helped her lose weight where she lost a stone in just three weeks.

Appearing on ITVs This Morning, Anne told Philip Schofield and Rochelle Humes that she believes the lack of salt in her diet on the show helped to kick off her weight.

READ MORE:Catherine Tyldesley weight loss: How the Coronation Street star lost huge amount of weight

The shows challenges involved competing for food, and many contestants on the show lose a huge amount of weight due to the limited amount of food.

A source told The Sun: What the celebs are eating is very healthy.

From veg to meat protein and fish and that is absorbed quickly by the body. The weight loss doesnt do any permanent damage, and most pile it back on within three weeks.

The celebs see it as a detox, although at the same time it is very difficult as they have nothing to distract them from the hunger.

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The star also spoke to Jeremy Vine in 2019 about her weight and said that she is not unhealthy.

She told him: I do not have big bones. I do not have a glandular issue. Im fat because I eat enormously. Thats why. And I love cake, its brilliant.

However, The Governess has managed to keep the weight off she lost on Im A Celeb and has since spoken out about how she has managed to build her confidence and start dating again.

Anne was diagnosed with Aspergers syndrome when she was 44 and has found it hard to enter any relationships.

She said: It took years of psychotherapy before I even considered dating.

I lost weight, replaced my glasses with contact lenses and felt a lot more confident. But I find it really hard to hold down a relationship.

Another TV star who has impressed many with his weight loss is The Beast, also from The Chase.

Mark Labbett managed to lose three stone on his weight loss journey and he initially weighed 27 stone.

The star previously appeared on weight loss programme Sugar Free Farm and turned down an Im A CelebrityGet Me Out of Here! opportunity. He turned down the show in 2016 due to the lack of food campmates famously get to eat.

Kate Garraway, Good Morning Britain presenter entered Im A Celeb last year and she shed one stone in three weeks during her time on the show.

After Kate left the jungle she told The Mirror: They weigh you before you go in and they weigh you when you come out and Ive lost a stoneI was really eating in there as well, so rice and beans is kind of the way to go.

Prior to the show, Kate had lost two stone, which brought her total weight loss to three stone.

Link:
Anne Hegerty weight loss: How she lost 3 stone in weight revealed - Express.co.uk

In todays increasingly hectic world, we need to stay at the top of our health to be able to do our best. Similarly, when 34-year-old Manav Raj was diagnosed with high blood pressure in his 30s, he knew it was a warning sign. He decided there and then that he won't take his health lightly and get back in shape, no matter what. His weight loss journey is all the inspiration you need to kickstart your journey to get back in shape.Name: Manav RajOccupation: MerchantAge: 34 years

Height: 5 feet 10 inches

City: Delhi

Highest weight recorded: 117.5 kgs

Weight lost: 22 kgs

Duration it took me to lose weight: 6 months.

The turning point: When it comes to being overweight or even obese, a lot of people only see the physical aspect of it i.e. not being able to fit into the clothes of your choice or feeling lethargic and exhausted all the time. However, being overweight actually takes away a lot more than just limiting your clothing choices or making you feel under confident.

It was only when my blood pressure had gone out of control and I had developed insulin resistance in my 30s, I realised that it was now or never. I knew that I had to lose weight if I wanted to lead a life I had envisioned for myself. Since that day there has been absolutely no looking back and I feel like a completely different person now.

My Breakfast: 2 peanut butter bread slices or besan chilla with a cup of tea and 4 almonds

My Lunch: 2 chapatis, a portion of green vegetables, 1 bowl dal and 1 bowl curd

My Dinner: I try to keep my dinner as light as possible. So, I choose from oats, poha, vermicelli and idl

Pre-workout meal: One banana or dry fruits and nuts

Post-workout meal: An apple or orange

I indulge in: While I reserve cheat meals only for special occasions, I do eat whatever I crave for on those days. However, I never go overboard with my indulging sessions.

My workout plan: I make it a point to walk a minimum of 6000 steps, every day. I also work out using dumbbells for 30 minutes at least.

Low calories recipes I swear by: I absolutely vouch on anything which has a low glycemic index like banana shake.

Fitness secrets I unveiled: I have realised the importance of eating and working out as per your TDEE i.e Total Daily Energy Expenditure.

How do you ensure you dont lose focus? I weigh myself every single day to ensure that I do not stray from the path of fitness.

How do you stay motivated? My beautiful wife and my adorable kids were my biggest strength during my weight loss journey. Moreover, my coach Mr. Akash Sehrawat also helped me stay motivated during my weight loss journey

Whats the difficult part of being overweight? When you are overweight, you tend to feel really underconfident. You also feel lethargic and lazy all the times.

What shape do you see yourself 10 years down the line? I want to achieve an immensely ripped figure and lose at least 5 kilos more.

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Weight loss journey: 'I could no longer look at myself in the mirror! Here is my story...' - Times of India

My name is Samara McKellar (@samara.fit.wlj), and I am 21 years old. I live in Kansas City, Missouri, and I am in college working towards my degree in early childhood education. After having to go on blood sugar medication and struggling to find clothes I felt comfortable going out in, I realized my weight was holding me back. I decided to change my eating habits and lifestyle, and I've lost 125 pounds.

My weight issues have always been apparent in my life. When I was younger, I was slightly overweight, and it made me uncomfortable at times. When I was around 12 years old, I went to an endocrinologist for a check-up, since both of my parents are diabetic. They never officially diagnosed me as pre-diabetic, but my hemoglobin A1C levels (used to screen for diabetes) were high enough to put me on medication to try and lower them and keep me out of the diabetes range.

As I got older, I went from being overweight to medically obeseto then being identified by doctors as morbidly obese. I would try out unhealthy fad diets in high school that would only last a week at most, then I would overeat after giving up. I had many supportive friends and peers in high school, but there were definitely people who also made rude comments that made me feel less-than due to my weight and looks. I saw food as a comforting way to deal with my emotions.

I was 18 years old and 294 poundsand I was trying to find an outfit to wear to a get together with friends. I was getting so upset about how I looked in everything, and how I felt about myself. I couldnt confidently go out and wear the clothes that I found most girls my age wore. I decided in that moment that I had to stop feeling this way and living out that scenario.

On the first day of January 2018, I told myself that I would work on boosting my self-esteem and my health. I would really try to eat healthier, and just start with one habit at a time.

There are *so many* low-calorie foods that are still very dense. This helped me a lot in the beginning because it was hard for my body to adjust from over-eating a ton of food to eating a healthy amount for my weight. However, eating lots of foods like fruits, vegetables, and eggs helped me to feel full for longer, even though they were low calorie.

I chose an eating plan that recommended using a calorie calculator and determined how many calories I could have a day if I wanted to lose one to two pounds a week. I followed that range of calories and used apps like Carb Manager to help me track my foods. I liked the Carb Manager app because it easily displayed calories as well as macronutrients. I also followed a low-carb diet that allowed for about 50 net carbs a day.

I also cut out almost all beverages with added sugar. Before I started trying to change my habits, there were days Id have two sweet teas or lots of soda. Now, I stick to water, green tea, and Crystal Light beverages. I realized the empty calories in sugary drinks never actually filled me up.

I believe that weight loss is 80 percent diet and 20 percent exercise. Going to the gym helped motivate me to keep my eating on track. I wanted to keep my word to myself to eat healthy and make sure all the hard work I put in at the gym wouldnt go to waste by cheating too much on my diet. The gym also helped lift my mood and put me in a positive mindset when thinking about my weight-loss journey.

Usually my workouts consist of walking one-and-a-half or two miles on the treadmill, then doing 5 to 10 minutes on the StairMaster. After that, I will do some arms, abs, or legs.

I knew nothing about fitness and health before I had decided to seriously change my habits, but I became informed and dedicated. I went from a size 22 to a size 8. I am also happy to say, I no longer need that diabetes A1C medication. My blood work has come back at normal levels since losing so much weight.

I feel like a truly happy person on the inside, and so much healthier and free. I still enjoy my treats and my cheat meals in moderation, but I have found a new passion in my life. This journey made me realize how important self-love is regardless of size or weight. My weight and health were holding me back, and getting healthy was the best decision Ive ever made.

Read more:
'Eating Low-Calorie, Filling Foods And Walking On The Treadmill Every Day Helped Me Lose 125 Pounds' - Women's Health

The whole country is currently practising social distancing in the attempt to slow down the spread of COVID-19. From being around the family by staying home to simply indulgingin some self-care, people are opting for various ways to look after themselves. However, too much relaxation can easily break our daily routine and make us lose the motivation to reach our goals. Currently, various memes are circulating on social media that depict the current work from home life, particularly the before and after lockdown memes. These memes remind us of the lifestyle we started having once our daily routinesstopped. As many of us tend to find comfort in food, weight gain duringquarantineis also quite likely. Take a look at some of the mistakes that are making you gain extra weight during the lockdown period.

ALSO READ:Fact Check: Are The WHO Lockdown Protocol And Procedure For COVID-19 In India True?

One of the important factors to prevent COVID-19 infection is to have a strong immune system. Many health experts are regularly advising people to eat only home-cooked food during the lockdown. However, when we are stuck at home for days, it is likely to indulge in many unhealthy eating habits. It is also observed that one might also snack more while relaxing, leading to weight gain.

It is not always about what you eat, but when you eat it comes in your weight gain process. This is because thebody clock, metabolism and digestion interact in complex ways. As we have fewer things to do during this lockdown period, we might have meals at random times, without checking one's portions. Researchers have also shown that irregular eating patterns can contribute to weight gain.

ALSO READ:Reasons To Not Break Your Exercise Routine During COVID-19 Lockdown

Many of us are experiencing fear, anxiety, stress as well as boredom, which can lead to sleepless nights during this uncertain time. But when your sleep time becomes irregular, your weight goes up. According to various researches, poor sleep can affect hormones thatregulate hunger and appetite. It is also noted that sleep deprivation reduces leptin which is the hormone that suppresses appetite and encourages the body to expend energy.

Whether your goal is to gain weight or lose weight, there are certain things which can be practised to manage weight in this lockdown period. Some of the tips include staying busy or keeping oneself occupied. Moreover, it is also important to be physically active to keep the body healthy. It has been said that exercising for a minimum of 30 minutes daily should be a standard routine for people.

ALSO READ:COVID-19: Singapore Announces One-month Lockdown After Rapid Increase In Daily Cases

ALSO READ:'Ten Minutes Of Meditation Can Help Relieve Stress': Milind Soman Amid COVID-19 Lockdown

DISCLAIMER| The content provided above is for information purposes only. It is not at all intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

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COVID-19 lockdown: Mistakes that are making you gain weight during the quarantine phase - Republic World - Republic World

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Dubai: We used to move a lot. Just getting out of the house, taking a car or public transport was sufficient enough to give us a couple thousand steps a day. If you walked around your office or worked as a sales person at a store, you were at least getting some kind of movement. Youd go to the gym after work, take a class or meet some friends. All possibilities to get you moving. If you lived the Dubai life you were probably on the go, all the time. Couch potato-ing sometimes isnt an option in our busy life, but now it might be all you do.

Honestly, if you are lucky enough to have your own room, apartmentor a space to exercise then you really should be trying to get an hour of movement a day.

If youre not that kind of person well then this story is for you. Realistically speaking, you want to exercise, but you cant and wont. Its fine. We get it. Some people never did before quarantine and self-isolation.

What would make them start now?

Weve gone straight to the nutritionists and trainers for this one. Gulf News spoke to Nick Mitchell, the owner and founder of the Ultimate Performance gym in DIFC and Lauren Jacobsen, the Nutrition Director Kcal World about food. How much to eat, what to eat and how to not turn into a circle.

Nick Mitchell

Should I consume less calories now that I dont move as much?

Nick: We need to think about how different our days are. Do we burn more or less calories per day now compared to before self-isolation? The chances are, yes. If you're moving around less and generally less active, we simply do not need as many calories per day. If you're more active with the kids and chasing around the house, you might need more! You need to think about your personal situation and whether you're more or less active.

Lauren Jacobsen

Lauren: Yes, you should decrease your calorie intake from your normal eating. The calories your body needs is directly related to how many calories you burn throughout the day. If youre not active, and only bound to the movement around your house, then your calorie needs will decrease. Ideally, aim to eat your minimum amount of calories required to maintain your current body weight. This is also known as your BMR basal metabolic rate.

You can determine your BMR using an online calculator that takes into account your age, height, gender, current weight and your activity level. You can also seek, the help of a professional nutritionist to help you determine your calorie needs. A meal plan can also help you stay on-track with the proper calories.

2. Can you try intermittent fasting to prevent your body from storing fat?

Nick: Intermittent fasting is a great way to restrict the amount of food you eat. If you have 16 hours in the day where you do not eat, chances are you'll consume less calories, which will reduce your chances of storing fat. It's also a great way to give structure to your day. Eating your first and last meals at the same time day after day will do wonders for your sleeping routine and with controlling food.

Lauren: Intermittent fasting is a good way to help control and refrain from eating food within a set time frame. The best part of the diet is that its extremely easy to follow, just abstain from food for a period of about 15 to a maximum of 24 hours. You dont need to fast everyday either. One fasting period every 3 to 5 days has been shown to have a 15 to 25 per cent calorie reduction over a week.

This calorie reduction can help with weight loss, as well as other benefits such as lowering lipid profiles, lowering blood pressure and increasing insulin sensitivity. One tip to consider, after fasting for a long period, it can be hard to shut off your hunger hormones, once you start to eat; be sure not to overeat during your feeding portion of your fast.

3. How should you divide your meals up?

Nick: The best way to divide meals up depends on your preference. How long can you go before you feel hungry? The chances are, three or four meals a day will hit the sweet spot for you. The key is making sure you just have meals. As soon as snacks join the daily food party, the chances or calories increasing exponentially increase! Stick to 3 to 4 structured meals a day and try not to snack in between.

Lauren: First off, try to maintain a daily schedule that is close to your normal routine outside of quarantine. After breakfast, eat about every 3 hours throughout the day. This can be divided out as three meals and 2 small snacks. Eating small frequent meals can help stabilize your blood sugar levels and keep you from getting too hungry, craving sugar and overeating.

4. If you arent moving, what is an example of an ideal day in terms of food?

Nick: If you do not move, your body does not need as many carbohydrates. Carbohydrates are the main source of energy for your muscles so if they're not being used, you won't need as many! It's important to have some carbohydrates, however, as glucose is the primary energy source for your immune system and brain. Protein is important to keep in the diet as it encourages your body to retain lean body mass (think muscle, bones, organs, and different tissues). Having healthy fats (olive oil, avocado, nuts and seeds) will keep your immune system and metabolism functioning at their best.

Lauren: The more active you are, the more carbs your body needs. Being less active, a higher protein, lower carb diet will be helpful to curb cravings and help maintain your bodys lean mass in the absence of being active. Heres an example of your meal breakdown for the day:

Breakfast egg omelette with avocado

Snack handful of nuts

Lunch chicken breast or any protein with green salad and vegetables

Snack small yoghurt with berries

Dinner salmon filet or any protein with green vegetables and cauliflower rice

5. How can you stop yourself from constantly snacking, which is easy to do when you are at home?

Nick: Snacking is all of our new worst enemies! It's normally a result of being bored or not stimulated. You can find a good book to read, a friend to call or simply play games with the family! Other tips include only eating at one place in the house (the dinner table!) and avoid eating on the sofa, intermittent fasting is great and finally, preparing your meals for the following day.

Lauren: Well, its ok to have 1 or 2 snacks per day, but limit it to that. Sometimes snacking and eating can be done out of boredom, having a regular routine can be helpful to avoid mindless eating. Also, consider taking up a new hobby, learning a new skill or even language to occupy your mind. As for snacks, pick healthy foods that will provide you with fibre and nutrients that will reduce your need to snack or eat more. Have vegetable sticks with hummus or guacamole, Greek yoghurt with berries, apple slices with natural nut butter or a handful of nuts and seeds.

6. What are 5 ingredients you have to eat a day to nourish your body?

Nick: The 5 ingredients you need to nourish your body are; lean protein sources (chicken breast), healthy fats (olive oil, nuts, and seeds), seed vegetables (peppers, tomatoes, cucumbers), fibrous vegetables (broccoli, cauliflower, green beans) and of course, water!

Lauren: Right now its a good idea to up your intake of ingredients. Eat plenty of citrus fruit, which are high in vitamin C. This vitamin can help increase white blood cells, which are needed to help fight infection. Choose from oranges, limes, lemons or grapefruits. Consider having more ginger and turmeric, which can help the body deal with inflammation. Garlic is also a good ingredient; it contains phyto-compounds that have immune boosting properties. Also be sure to get protein sources like red meat and legumes, these ingredients are high in zinc, which is a mineral needed for immune function.

Part 2: Exercise

If you are thinking of maybe potentially exercising, then find out more about how to start slow and the benefits of movement for your body. Weve got some more information here. Nick Mitchel is back with some workout advice, as well as Marc Downey, a Master Trainer at Les Mills.

Nick Mitchel

1. Can you lose weight or maintain your weight without any exercise?

Nick: You can do both! To lose weight you need to expend more energy than you consume. Be aware if you're not exercising, you might lose lean body mass as well as fat. Exercise is a great way to burn calories, but more importantly, encourage your body to retain and build lean body mass.

Marc Downey

Marc: Yes you can, but a calorie deficit is important when looking to reduce weight. When we are stuck at home it is easy to snack often throughout the day. Try to keep track of what you are eating to ensure you avoid gaining unnecessary weight at this time.

2. How bad is it that you arent getting physically active?

Nick: Exercise is great for mental health, physical health, promoting a healthy immune system, reducing your risk of a full range of diseases. Not exercising means you do not get any of the benefits on offer! This doesn't mean you have to exercise to the point of physical exhaustion, 10 minutes of air squats, bodyweight press-ups or even walking up and down the stairs will help. When gyms are open, you can pick up from what you've been doing in self-isolation and increase the intensity!

Marc: Even in self-isolation we need to exercise. Not only is it great for your physical health but also your mental health. Staying indoors for weeks on end is tough mentally. Exercise allows you to feel energised and release some feel-good hormones. Exercising now is even more important as our normal daily activity of working and walking around has been reduced.

3. Are there any exercises you can do for super tight spaces if you live with a lot of people or intrusive family members?

Nick: Exercises that are great for tight spaces include bodyweight squats, press-ups (on knees or on feet), jogging on the spot, high knees or heel kicks. If families are intrusive, challenge them to a workout and see if you can make it a family affair! Who can do the most air squats in 30 seconds? I bet it's you!

Marc: Thankfully you dont need much space at all to do exercise. If you have intrusive family members you can even get them involved. Simple body weight exercises such as squats, lunges, push ups and running on the spot are a great way to keep the big muscles of the body working and the blood pumping. Les Mills have and On Demand service with over 800 workouts. Over half of these can be done with no equipment and in a small space. There are even workouts for the kids, so you can make it family time! watch.lesmillsondemand.com/free-content

4. What are great ways to be motivated to start exercising?

Nick: It can be hard to exercise at home if you're used to the gym, or have never followed a program before! Make yourself accountable to a family member or friend. Do a Zoom workout and set time in your diary to do it. The hardest part of the workout is starting, but once you're done, I guarantee you'll be feeling better than when you started! An easy way is to follow a fitness page for motivation! Check us out:

Marc: Being alone at home can often make it tough to motivate ourselves to exercise. A great idea is to connect with friends and relatives to keep each other accountable. Set up a WhatsApp group and decide what your workout will be then share a photo of you when youve completed it. This is a great way to feel part of a group even when you cannot actually work out in a class. Alternatively schedule a time when you will exercise in the day. We are creatures of habit and normally have most of our day planned with work, socialising time and exercise time. Without a normal routine we can create lazy habits. By scheduling your workout time every day in your calendar, you can keep yourself accountable. This is your time to look after yourself. When you have finished you will always feel better! After a week of this you will have created a healthy habit that will be much easier to stick to.

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Coronavirus: What to eat if you don't move at all during self-isolation - Gulf News

In the midst of all the worry and chaos associated with the COVID-19 pandemic we all are restricted as to daily activities and social interaction and contacts. I would suggest this might be a good time to try and improve our personal health. We definitely have time to consider this and contemplate on ourselves and our families, and it may help in so many ways no matter what challenges we have in the future.

I would start by remembering the 10 steps I mentioned in my last article headlined A 10-step approach to better health.

1. Eat Right Choose more vegetables, fruits and whole grain

2. Be Physically Active Exercise daily for 30 minutes, like

3. Control Your Weight Work toward normal waist size and

4. Rest for your Health seven to eight hours of sleep daily for your

5. Exam by your Doctor Yearly physical exam by your doctor:

6. Reject the Big Killer Smoking is the leading preventable

cause of death in the United States.

7. Practice Safety Wear seat belts and drive safely, and dont

8. Enjoy Relationships Relationships and Love is a key to

9. Improve your Mental and Spiritual Health Take time to pray, meditate, slow down, attend church of your choice.

1.0 Promote Peace in your Life Express gratitude, laughing and serving others.

Let us all consider these steps and decide to make this part of our daily routine.

In America today, 70% of people are overweight and 40% of people are obese. Healthy weight is a BMI between 18.5 and 24.9, overweight is a BMI between 25 and 29.9 and obese is between 30 and 39.9. A BMI over 40 is classified as morbidly obese. Being overweight can contribute to so many health problems such as sleep apnea, hypertension, heart disease, diabetes, osteoarthritis, allergies, and cancer. The medical costs of obesity in the United States per year are $147 billon and average medical costs for a person who is obese is $1,429 dollars higher than for those of normal weight.

Lets consider losing weight if we are overweight and maintaining a normal weight to improve our health. Dr. Ann Kulze, who puts out a weekly message on the internet on improving health, mentioned a new innovative painless way to lose weight. This new method is called Time Restricted Eating and the scientific data behind this is very strong. A recent study has shown that simply restricting daily eating times to an eight- to 10-hour window, regardless of the amount and no requirement for dieting or exercise caused significant weight loss. This can simply be done by restricting your eating to a 10-hour window each day. For most people this would be eating daily meals and food as they normally would, but eating breakfast later and dinner earlier: so you only eat during a 10-hour period daily. The study showed during a three-month period of time those who stuck to this would lose 3-4% body weight. For instance, if you weighed 250 pounds, your weight loss would be up to 10 pounds in three months and possibly 40 pounds in a year.

The other good news was that those in this study that stuck with the time-restricted eating had not only a decrease in body weight, but also a decrease in belly fat, waist size, blood pressure, cholesterol levels and improvement in sleep, insulin and blood sugar levels. Scientists say the reason it works is because it leverages and optimizes our bodies natural 24-hour circadian rhythms, which are foundations for health. Restricting our eating gives our bodies a predictable 14 hours to rest and restore each night.

Dr. Ann, even though she has normal weight, has done this herself and believes it significantly improves overall health and longevity, plus helps weight control.

A wise man should consider that health is the greatest of human blessings! Hippocrates.

Eichelberger practices part-time office gynecology at Greenwood Obstetrics and Gynecology and teaches on the Montgomery Family Practice Residency Program. He is also co-chairman of the Ethics Committee at Self Regional Healthcare and serves as the Associate Medical Director of HospiceCare of the Piedmont. Send comments to: The Doctors Prescription, PO Box 36, Ninety Six, SC 29666.

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Guest column: Now's a good time to focus on health - Index-Journal

Known as one of the most incorrigible patients of TLCs hit reality series, Penny Saeger earned a notorious reputation for herself. The 45-year-old woman, belonging to Maryland, was featured on season 2 of the show. Her weight-loss journey on My 600-lb Life was filmed over a period of one year. Suffering from innumerable health issues, Penny is one of the NOT so successful stories of the series. She weighed 530 lbs at the starting of the season, and by the end, she stood at 495 lbs. She had lost only 35 lbs under strict monitoring.

Penny had always been a heavy kid. She began to wear plus-sized clothing when she was only nine years old. Having to deal with an alcoholic and abusive father, Penny turned to food for peace and comfort and unknowingly got addicted. Her addiction and binging became more intense with age. She already weighed a staggering 300 lbs at 22 years of age. When she started dating her husband, she gained 150 lbs more. After marriage and while she was pregnant with her son, her weight spiked to 630 lbs, and she became oxygen-dependent. She could never get rid of her baby weight and things just started to get worse from there.

Penny had been bedridden for four years as she became totally immobile. She couldnt even look after her young son, Liam. Her husband, Edgar, became her full-time caretaker and she had to rely on him for every basic need. From eating food to changing clothes to even asking him to assist her with a bedpan when she needed to use the loo; Edgar had to do it all. Even though he was shown to be a supportive husband on air, he was deeply saddened. He confessed that he didnt like the fact that he couldnt go out with her anymore or get close to her. They missed Liams school events and achievements, and that made them feel guilty. Edgar also shared that because he couldnt leave Penny alone for too long, he couldnt get a full-time job. The only source of income that they could rely on was the money that came from Pennys disability.

Penny suffered from various serious ailments, yet, she could be seen demanding junk food from her husband. Cookies, cereal, cakes, ice cream, chips, and sodas were some of her favorite things to binge on.

When Penny decided to go to Houston to visit Dr. Now and undergo a risky gastric bypass surgery, an entire team of people, including the local firefighting department, had to transport her to her van. Even then, Penny and Edgar stopped for fast-food enroute.

After Penny got admitted to the hospital, Dr. Now revealed that she had a BMI of 87. She was put on a strict 1200 calorie/day diet, which was very hard for her to adjust to. But under strict rules and measures, she managed to lose about 40 pounds in a month. Soon after, she earned the approval of Dr. Now and underwent the gastric bypass surgery.

But the surgery did more bad than good. Infamous for being lazy and stubborn, Penny did not follow Dr. Nows post-op advice for weight-loss. She ignored her diet and refused to do any exercise or even get up from the bed. When Dr. Now did a follow-up checkup, he found that she had rather gained 5 pounds extra. He was enraged when he realized that she had been secretly sneaking in food into the hospital and asking for extra meals from the nurses. He explained to her that she had to stop being delusional, and if she didnt get rid of her food addiction, it would literally be the death of her! Penny left the program soon after.

She featured on the shows spin-off My 600-lb Life: Where Are They Now? and it didnt seem that she had made any progress on her own. She insisted that she couldnt lose weight even after the surgery and was still bound to her bed. It was especially sad for her well-wishers because the money for her surgery was donated by her family, friends, and neighbors.

Dr. Now shared that the surgery alone wont help and that she had to work for it. He explained that she has convinced herself to be permanently disabled and is not willing to make any positive lifestyle changes. Dr. Now even sent a physical therapist to her home, but she refused to cooperate. Edgar didnt motivate her and Liam too lied for her mother. Dr. Now confessed that at this rate, she wouldnt be able to regain her mobility.

Penny and her family had come across as extremely manipulative on the show. It seemed like they did not take the process seriously and were often seen making fun of the doctors. So from the looks of it, it doesnt seem like anything would have changed at all. Their lethargic attitude made it evident that they were willing to change little to nothing about their lifestyle.

A few months back, reports of her death started surfacing on social media. The producers of the show told the media that she was very much alive and it was all just rumors.

Penny is currently inactive on social media and so is her husband. Her Instagram page is outdated, Twitter account is locked, and the only pictures she uploads on Facebook are of her son. She recently posted a picture of her family on Christmas. The picture shows Edgar looking a little old, and Liam all grown up and happy.

Read More: Where is Amber Rachdi From My 600-lb Life Now?

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Where is Penny Saeger From My 600-lb Life Now in 2020? - The Cinemaholic

James King, who appeared on My 600-lb Life in 2017, has died. He was 49 years old.

King, who lived in Paducah, Ky., passed away April 3 at Saint Thomas Midtown Hospital in Nashville, according to an obituary on the Milner & Orr Funeral Home website. He is survived by his wife, six children, 19 grandchildren, father, brother, and four step-siblings.

King was profiled in a season 5 of the TLC docuseries. His episode chronicled his efforts to lose nearly 200 pounds so that he would be eligible for gastric bypass surgery. He returned for a follow-up episode in 2018, where he discussed the challenges he faced in losing weight and revealed he weighed 840 pounds.

In a tweet, TLC said it was deeply saddened to learn of Kings death. Our thoughts and prayers are with his family at this difficult time, the network wrote.

On My 600-lb Life, King recounted how he and his brother were raised by their father due to their mothers problems with alcohol. After his dad remarried, the family struggled financially.

I never knew when we were going to have enough to eat, so I just started to eat as much as I could when I got the chance, he said. The death of his mother when he was in high school was another blow, on top of the loss of his familys home in a fire on the same day she was buried.

On the show, viewers learned that Kings father had refinanced his home to help support his sons weight loss goals.

King, a native of Illinois, was a loving husband, son, brother, daddy and poppy to his grandchildren, noted his obituary.

James loved sports, especially wrestling, hockey and baseball, it continued. James favorite team to cheer for was the Chicago Cubs. His other hobbies included fishing and communicating to friends across the country on his CB Radio under the handle Cracker Jack.

Due to health and safety directives, Kings funeral will be private. Donations can be made in his name to St. Jude Childrens Research Hospital in Memphis or the American Cancer Society.

King is the seventh My 600-lb Life alum to pass away.

In February 2019, Sean Milliken died at age 29 due to complications from an infection. His death came days after Kelly Mason died while filming season 7.

Lisa Fleming died in August 2018 at age 50. That same month, James L.B. Bonner died by suicide. Robert Buchel died while filming the show in November 2017. Henry Foots, who was seen in season 1 of My 600-lb Life, passed away about 18 months after his appearance.

Production on future episodes of My 600-lb Life is currently on hold because of the coronavirus. But the show had continued to film through March 26, according to the Hollywood Reporter, despite concerns that shooting during the pandemic was putting both subjects and the crew at risk.

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