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During the start of the year, many want to make changes and get healthier.

A common mistake I see some people make is to dive straight into a weight loss program without having given much thought to their 'why'.

This means they start the year motivated and full of enthusiasm, making some significant changes to their diet, like reducing or eliminating sugar or fried foods.

Others may have a New Years resolution to get fitter and sign up for a gym membership.

But after a few months of doing it, the determination begins to decrease and there are many reasons I see this happening including:

Feeling deprived as one still craves their favourite foods which include desserts, chocolate, mithai, crisps, pakoras, etc Being restricted as one cannot socialise and eat out Having to cook separate meals as one cannot eat traditional foods Not enjoying diet foods which taste bland and boring Not seeing the results expected Dont have much time

Can you relate to any of these reasons for giving up? And has your main goal in the past been focused just on weight loss? If yes, you need to read on as you will learn what to do.

Identify your 'why'

I understand where you are, as this is what my clients used to struggle with, but once they identified their why, they were not giving up on themselves.

If your why is only weight loss you know this cannot happen overnight, so you should have other long and short-term goals to motivate you. Some suggestions are:

- To improve health markers for blood pressure, cholesterol and lower risk of diabetes- To look and feel good about yourself- To wear your clothes comfortably and regain your confidence- Increase in energy levels to keep up with your children after work- To have the stamina to walk briskly or go up the stairs without getting out of breath

So, this coming year, dont have your why just to look good for a wedding or birthday party but also include whys that motivate you to continue in the long term.

You can find out more at http://www.sujatadin.com

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Have you identified why you want to lose weight? - Asian Image

JUST last year she claimed 250 Skinny Jabs had helped her lose an impressive two stone.

But now Gemma Collins has turned to another controversial weight loss method in a bid to blitz her body fat - and look more like Khloe Kardashian.

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The reality TV star got hooked up to a 'fat burner drip' at close pal Dawn Ward's salon this weekend.

Taking to Dawn's Instagram Stories, Gemma talked fans through what she was doing, saying: "Now, as you know I am on a mission to lose some pounds and look like Khloe Kardashian.

"I am on the fat burner plus which is an IV drip, it gives you energy.

"In these winter months we lack energy, once spring comes we get that step back in us."

However, fans were left wondering how exactly the 'fat burner drip' works and if it's really safe - here we answer those questions for you...

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The 'fat burner drip' the GC was using is from a non-surgical clinic based in Cheshire called We Are Skulpt.

It's an intravenous drip called IntraVita that pumps different micronutrients, vitamins and minerals, including vitamins B1, B12, galactose and taurine into your blood.

The company claims that by doing this it not only gets vitamins into your body, but also speeds up your metabolism.

As Gemma's therapist, who gave her the product, told her in Dawn's Instagram story: "It'll boost your immune system, it'll boost your energy but also it detoxifies your liver and it boosts your metabolism so that's why it's a good fat burner."

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We Are Skulpt also say the treatment is "scientifically proven", adding: "The Fat Burner aids healthy weight loss, speeding up your metabolism and helping you burn more fat. Ultimately becoming a healthier you."

Despite this, the IntraVita website adds that the IV drip only aids weight loss if combined with a diet plan and exercise.

Patients are only allowed to have the treatment every one to two weeks.

While the company Gemma uses say the fat burner drip will speed up weight loss, top medical experts have said there is "no evidence" to suggest vitamin drips help you lose weight.

Dr Sarah Jarvis, GP and clinical director ofpatient.info, said: "There has been a huge surge in the number of people seeking quick fixes for weight loss.

"This latest product appears to be a combination of vitamins and amino acids, which are the building blocks of proteins.

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"There is absolutely no evidence that taking a vitamin supplement will help you lose weight."

Dr Jarvis says there are only two medicines that are legally available in the UK to help with weight loss - Orlistat and Saxenda.

She adds: "Orlistat capsules reduce the amount of fat you absorb from your gut. Saxenda is given as an injection, and contains a medicine developed for people with type 2 diabetes.

"There are no other drugs available legally which have any evidence at all for weight loss."

Dr Jarvis says high dose vitamin injections could be dangerous.

She says: "I would never suggest anyone has high dose vitamin injections unless, for instance, they have a condition like pernicious anaemia.

"This can lead to severe anaemia due to lack of vitamin B12, because your body cannot absorb it.

"For people without a medical condition diagnosed by their doctor, high dose vitamin injections are not helpful and could be dangerous.

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"In the small print of the website for this product, it admits that their product is classed as IV nutrients that are used for supplementation purposes only and not to treat any medical conditions."

It comes after Gemma's 250 skinny jabs faced a backlash from medical professionals - who said they should only be used by people who are obese or "significantly overweight."

Doctors similarly claimed the jabs have side effects including sickness and diarrhoea.

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Weight loss: what is the fat burner drip Gemma Collins uses and is it safe? - The Sun

Getting liposuction from a practitioner who is board-certified in these types of procedures is safest. andriano.cz/Shutterstock

Liposuction is a surgical procedure to remove extra fat from your body. It started in the 1980s and has become one of the most popular plastic surgeries in the US. An estimated 258,000 Americans got it in 2018.

Today, you can expect to pay around $3,500 for liposuction and most health insurance plans won't cover the cost. But if you're willing to pay the price, liposuction is a relatively safe and quick procedure that can help you shed fat that diet and exercise can't.

Here's what you need to know about how liposuction works and why it's not a weight-loss tool.

Liposuction is a 1-to2-hour-long procedure where fat cells are permanently removed from your body, usually for cosmetic reasons. People who get liposuction don't do it to lose large amounts of weight but rather to help sculpt the shape of their body.

Some of the most common places to have fat removed are the belly, thighs, buttocks, arms, back, the upper neck just under the chin, and jawline/jowls.

Depending on where you're getting the procedure, doctors will either provide a local anesthetic to numb the area of operation or they will give you a general anesthetic so you're unconscious during the procedure.

Then, surgeons will often inject into the area of operation a solution containing a mix of saline solution, a numbing medicine, and medicine the decreases bleeding. This is to help the skin and fat separate from important structures like muscles and blood vessels so they aren't damaged during the suctioning process.

After that, the surgeon inserts a long metal instrument called a cannula under your skin. The cannula then vacuums out your fat. During this process, surgeons may also use a smaller microcannula to remove fat in nearby areas to achieve a more natural, smoother contour.

Once the fat is removed through liposuction it can be discarded or it can be injected back into your body to enhance features like breasts, buttocks, or face. Or, more recently, in the last decade or so, liposuction has also been used to retrieve stem cells a type of cell that can form other specialized cells in the body for laboratory research.

After liposuction, your surgeon will likely recommend you wear a temporary band or brace over the area of operation to help the skin heal. The band or brace also helps prevent fluid from building up in the area of operation where the fat was removed, between the skin and deeper structures like muscles and blood vessels.

Whether you are awake or asleep during liposuction, you shouldn't feel any pain during the procedure, says Marco A. Pelosi II, MD, a cosmetic surgeon with experience performing liposuction procedures. The recovery, also, should be a relatively mild process.

After getting liposuction, you will feel soreness similar to a muscle ache. "The level of this soreness is typically a 2 or 3 out of 10 for a few weeks," says Pelosi, adding that you should be able to go back to work in 2 to 3 days.

Ongoing pain near the area where the cannula was inserted is a risk of liposuction, and if the pain grows or pain killers don't help, you should tell your surgeon.

According to the Cleveland Clinic, you should not use liposuction as a weight loss alternative. It recommends that if you want to lose weight, you should first try diet and exercise, then use liposuction to take care of more stubborn areas like the chin or belly fat.

Moreover, research shows that people who keep up other weight loss practices like a healthy diet and exercise will see better results after liposuction and keep fat from returning to a particular area.

This is because while liposuction permanently removes fat cells from your body, there is nothing to stop the remaining fat cells from getting bigger if you gain more weight.

There are some important safety tips to look for when choosing a liposuction provider.

First, look for a facility that meets national safety requirements. You can verify if a facility is accredited on the American Society of Plastic Surgeons' website here.

Pelosi says that doctors should also do blood work testing and medical clearances before a liposuction procedure to ensure your safety. These tests are to make sure you can safely undergo general anesthesia without complication. If, for example, you have an infection or are pregnant, you may not qualify for the surgery.

Last, but not least, is to look for a surgeon who is board-certified in performing these types of procedures and also has extensive experience with liposuction procedures so you know that they are well versed in the technique. To find out more about a practitioner's experience with liposuction, you can check the American Society of Plastic Surgeons' website.

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What is liposuction? How the procedure works and how painful it is - Insider - INSIDER

Protein-rich foods can help you with weight loss as well

If you are trying to gain muscles, then lifting weights alone will not serve the purpose. You need to take care of your nutrition is important for gaining lean muscles. Proteins, which are considered as the building block of human body, can help in building muscles. The daily recommended intake of protein is 0.8 gm per kg of body weight. This number vary depending on your physical activity, the kind of training that you are undergoing at the gym and your calorie intake. Ideally, you need higher amounts of protein if you are doing strength training regularly and want to gain muscles.

Apart from helping in building muscles, protein-rich foods can also help you with weight loss. They are filling in nature and help in keeping you full for longer, thus reducing appetite and overall calorie intake.

Eggs are an excellent source of protein. They are considered to be an ideal inclusion in the very popular keto diet for weight loss. Most of the protein in eggs come from egg whites. Apart from protein, eggs also provide Vitamin D, Vitamin B6 and Vitamin B12. Zinc, iron, selenium and copper other nutrients that eggs provide.

Eggs can help you build muscles and lose weightPhoto Credit: iStock

Also read:Why Eggs Are Ideal For Keto Diet: Decoding Health Benefits

Nuts and seeds, nearly all the varieties that exists, are a rich source of protein. Nuts and seeds make for great snacking options. You can carry nuts and seeds along with you to work. Munching on nuts to beat in-between meals hunger pangs is a great way to increase your protein intake for building muscles.

Soy foods like soy beans are a rich source of protein. They are also rich in magnesium, Vitamin K and phosphorus. Soy foods can help growth and repair of muscles. Additionally, they are also rich in iron.

Quinoa is excellent source of vegetarian protein. One cup of quinoa contains 8 gm of protein. Quinoa is also a food with a complete amino acid profile. You can have quinoa with saut vegetables or even chicken to increase your protein intake for building muscles.

Quinoa is a good source of vegetarian proteinPhoto Credit: iStock

Also read:Dal Rice Benefits: Try Shilpa Shetty's Quirky Dal Rice With Twist Of Spinach And Ghee!

Salmon is known to be an excellent source of omega-3 fatty acids which can help in burning fat after workout. Salmon is also known to boost exercise performance, rebuild and repair torn muscles.

If you want to get fitter, it is important to gain lean muscle mass which can be done by eating more protein rich foods. The healthy way to increase your protein intake is by including a protein-rich food in every meal. You need to eat protein-rich foods along with healthy carbs, fibre and fat. A balanced diet is important for proper functioning of your body.

Also read:Top 4 Facts You Need To Know About High Protein Intake

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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5 Protein-Rich Foods That Can Help You Gain Muscles And Lose Weight - NDTV News

Losing weight and gaining muscle mass is not easy. If you think only hitting a gym can serve the purpose, you are highly mistaken. That is just one part of your fitness regimen. Another one is your diet. What you eat plays a vital role in determining your overall health and body weight. In order to build muscle mass, you need to feed your body with the building block of the human body, proteins.

Though 0.8 gm is considered as the recommended intake of proteins, it may differ based on your body type, the types of physical activities you are doing and your daily calorie consumption. Usually, those who wish to gain muscle and build strength are advised to have higher amounts of protein. Here, we tell you about certain food that are a good source of this vital nutrient. Read on to know about them.

Considered as the best post-workout food, eggs contain a good amount of protein, especially in their white part. Also, their daily intake can increase the level of good cholesterol in the body lowering the risk of developing cardiovascular diseases. Additionally, eggs contain two strong antioxidants called lutein and zeaxanthin. They play a major role in maintaining eye health and preventing the onset of degenerative processes that are known to affect eyesight.

High in proteins, soybeans are native to eastern Asia. It is considered as the best source of plant-based protein. They are also rich in both soluble and insoluble fiber that is known to increase satiety and help in weight loss. Soybeans are jam-packed with vitamin K1 that plays a significant role in blood clotting.

Being one of the best sources of omega-3 fatty acids, salmon can reduce inflammation, lower blood pressure, and decrease your risk of developing heart diseases. Also, salmon is rich in protein that is known to build muscle mass and protect your bones.

Originally posted here:
Wish to Gain Muscles And Lose Weight Effectively? Opt For These Protein-Rich Food - India.com

Getting fit isnt a one-size-fit-all deal. There are at least as many strategies as there are people, and what works for me might be a disaster for you. The key is pinpointing the weak links in your quest to get healthy and finding solutions. Ive worked with thousands of clients over the years and Ive almost always been able to find solutions to their problems that allow them to make a healthy lifestyle stick. Here are five problems faced by some of my clients and the solutions we worked out.

I worked with a guy who had a big job in finance, and a big part of his role was to entertain clients to bring in more business. During a typical week he would be out at least three nights, with all the attendant food and alcohol. He came to me wanting to lose 10kg because he was fed up with the weight he had put on.

Giving up booze and going to bed early wasnt an option, so the key was to work out other ways of lowering his calorie intake.

We introduced sporadic fasting, which turned out to be the ideal solution. First of all he ditched breakfast, which he only ate because of the fallacy that its the most important meal of the day. That saved 500 calories before hed even got to work. Next he committed to four sessions in the gym a week, which was crucial for burning off the calorie surplus. After a year he had lost 12kg and completed two triathlons, all without giving up a single night out.

Read more: The Lighthouse film review: Robert Pattinson and Willem Dafoe shine in this tale of madness at sea

Another client struggled with overindulgence. She worked in an office and would find herself snacking, even if shed brought in her own lunch. She had a weight loss goal and despite working out four or five times a week, never seemed to move closer to it. We looked at her calendar and saw that she always went to the gym before work, which she said set her up for the day. But it was also making her very hungry.

I moved her sessions to just before lunch, so that she could eat her afternoon meal as soon as she left the gym, and voila, the snacking stopped. Not only did she lose weight, she also saved money. Finding out the training times that work for you and your lifestyle is a crucial part of setting yourself up to win.

Loads of my City clients travel regularly, which is a sure-fire spanner in the works for your fitness regime. After all, staying healthy is about making good habits. We had a guy who was away for two weeks out of every month, sometimes with no access to a gym. Our solution was to make him a personalised training routine that would allow him to workout from anywhere in the world. We got him to invest in a TRX suspension trainer, which is one of our favourite bits of kit and can be used anywhere, including a hotel room (and its compact enough to fit easily into a weekend bag). Suddenly he had no excuses for missing a session, and could keep his momentum even after long trips away, instead of having to start again every time.

Read more: Parasite movie review: Bong Joon Hos surreal social commentary is a work of rare genius

Personal training is about more than what happens in the gym sometimes the most important gains are made outside of face-to-face sessions. Some clients find it hard to stay disciplined and need someone to check up on them throughout the week.

Having someone to keep you accountable really helps you stay on track. One example of this kind of micro-management was a client who admitted to sneakily overeating, serving themselves huge portions of healthy food and ending up with a calorie surplus as a result.

He agreed to send a photo of every meal to his trainer, and within weeks he started to lose weight. Other clients fill in a shared Google sheet to record their training sessions, nutritional intake and activity levels, giving their trainer an accurate window into their lives.

Involving someone else in these processes helps keep you accountable. Its not for everyone, of course, but it might be for you.

Making a dozen changes to your life in one go is almost impossible to sustain. Training five days a week, removing alcohol, eating healthily and going out less is achievable for a month or two, but you should also have an eye on the long game. Ive seen too many clients go hell for leather for a few weeks, just to go back to their old routines when the initial excitement wears off.

Sustainable solutions might be removing one or two foods from your diet: chocolate or alcohol are popular candidates. Or you could agree to limit your nights out to two or three a week. Setting a small number of solid rules will help you sustain your fitness plans over the long-term.

To book a session with No1 Fitness, visit no1fitness.co.uk or call 0207 403 6660

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Fitness advice: How to avoid these five common pitfalls in your bid to lose weight - City A.M.

The quest to lose weight can often be very challenging. Weight loss is the culmination of following a balanced approach between eating the right foods and working out daily. 23-year-old Nabhanshul Satra tells us that not only was he able to lose weight and trim from 108 kg to 71 kg but also change his perspective towards his life and personal goals by following one such balanced weight loss plan.

Says Satra, After twelfth grade (in 2014), I appeared for JEE and wasn't able to clear the exam cutoff. This disappointed me greatly as I had put in a lot of effort to prepare for it. But I was determined to appear for the exam again and thus took a year drop to prepare for it and this was the starting point of my ballooning weight gain.

I joined a coaching centre in Kota for JEE preparation, but wasn't able to handle the persistent body shaming I was subjected to there and decided to come back to my hometown in Raipur. I discarded all physical activities, and would just sit and study in a single position for hours. I started eating a lot and consequently gained 20 kg during 2014-2015. This made me go from fat to obese in no time, he adds.

Now, while I did manage to clear JEE Main and Advanced in 2015, my health had already taken a severe toll by this point. Looking back at it, I think I was probably at the lowest point of my life then. Around this time, my mom suggested that I join a gym. I was hesitant at first but I thought that it wouldn't be the worst thing to do right now and finally joined a gym close to my house in June 2015. On my first day at the gym, when I stepped on the weighing scale, I was shocked to see that I weighed 108 kg. Meanwhile, I also got admitted into a college about 45 kms away from my residence. This meant a daily commute of 90 kms along with gym and college studies. My perspective towards life changed a lot as a result of working out. I became more optimistic in life! he elaborates.

At the end of my weight loss journey (February 2016), I weighed around 71 kg. It took me about 8-9 months to lose 37 kg by adopting a balanced approach to lose my body weight by doing both strength training and cardio simultaneously and eating right, he adds. Below, let me elaborate my diet plan and exercise regime in detail,

The first thing that I did was completely stray from unhealthy food and sweet dishes, I also started timely meals as per daily schedule. This is what it was like:

Early morning and breakfast: Id wake up around 5:45 am and reach the gym by 6:15 am. From 6:15 to 8 am, I would workout and then leave for college. Post my workout, Id have Whey protein about 30-40 grams of masala oats + 3-4 boiled egg whites

Lunch: Id take my lunch at about 1:00 pm. My usual lunch consisted of two chapatis, salad, and a green sabzi cooked in less oil.

Evening snack: My college would get over at 4:30 pm and on my way back home, I used to have 2-3 Threptin biscuits.

Dinner: By 10:00 pm, I would eat my dinner. This comprised one-two chapatis with some green vegetables and a salad.

As a part of my weight loss diet, I also restricted my milk consumption. On some nights, I just used to have chicken salad for dinner. As I progressed further, I completely dropped sugar from my diet i.e. I stopped adding sugar in milk and gave up eating all kinds of desserts.

QUICK READ: 5 foods to avoid if you are trying to lose weight (and what to eat instead)

My exercise regime consisted of a 15 minute cardio session on the treadmill. Post which, I used to do strength training. I reserved two days of the week (usually Saturday and Sunday) for one hour cardio sessions. I used to follow 3 set strategies per exercise and progressive weight overload with 15,12 and 10 repetitions respectively.

1. Incline Chest press (Dumbbell)

2. Decline Chest press (Barbell)

3. Flat Chest press (Barbell)

4. Incline Chest press (machine)

5. Decline Cable Fly

6. Chest Fly (machine)

1. Lat Pulldown

2. Deadlift

3. Seated Cable Rows

4. Incline bench row

5. Close grip lat pulldown

6. T-bar row

1. Dumbbell shoulder press

2. Lateral Shoulder Raise (Machine)

3. Lateral Shoulder Raise (Dumbbell)

4. Cable Front Raise

5. Shrugs (Barbell)

1. Barbell Squats

2. Leg Press

3. Walking Lunges

4. Leg Extensions

5. Hamstring Curls

6. Calf Raise

Friday - Biceps and Triceps

1. Triceps Cable Pushdown

2. Barbell Curl

3. Triceps Extension (Machine)

4. Biceps Preacher Curl

5. Skull-crushers

6. Incline Dumbbell Curl

7. Triceps Kickback

8. Hammer Curl

Saturday - 1 hour cardio

30 minutes (Treadmill)

20 minutes (Arc Trainer)

10 minutes (Cycling)

Sunday - Same as Saturday

QUICK READ: 9 best foods & drinks you should have after a workout

I am studying in the United States now and honestly it is very difficult to manage time in grad school. However, I still find time to go to the gym in the morning. I work out 4-5 times a week these days, mostly doing strength training. I cook my own food and try to avoid all unhealthy foods (desserts, fried foods, etc). Apart from this, I play badminton twice a week. It has greatly helped me in maintaining my current weight at 74 kg.

For someone who is looking to lose weight, I would just give one piece of advice: Believe in yourself and to trust the process. Try to give direction to your frustration and you'll go a long way.

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who transformed his physique with this balanced approach - GQ India

If you're walking your way to weight loss on a treadmill, congratulations: you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, RD, CSCS, a bariatric dietitian and strength and conditioning specialist at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Centre at Delnor Hospital. "It's fairly low impact," she explained. "It's in a controlled environment . . . It's a good way for beginners to just get started moving."

You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.

For a beginner, 15-30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Centre. But you can also cut back more than that, Audra said; it all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.

The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.

For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion (RPE), or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for "anywhere between five and seven," Audra said. "Feeling like you could talk to somebody, but not carry on a steady conversation." Here's a simple RPE scale to help you stay on track with your intensity.

There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster speed intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.

Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said. "You want to start with a level that's going to make you feel good, invigourated, and give you energy, which is what exercise should do if you're doing at the right level for the right amount of time," she told POPSUGAR. Kick your weight loss journey off with steady state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's walking-running treadmill interval workout you can work your way up to.)

And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off of your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it. This two-week healthy eating plan can help you get started.

Between logging steps and eating healthy, nutritious foods, you'll in a good area to kick off your weight-loss goals. Fire up the treadmill and lace up your shoes it's time to hit the ground walking!

More:
Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill - POPSUGAR Health and Fitness Australia

As the name Get Healthy suggests, the new smoothie shop in north Rochester is a bit different.

"These are healthy smoothies that help you lose weight instead of gain weight," explained Glen Larson standing in the soda fountain-style shop at 1617 N. Broadway in the River Center Plaza.

Larson and his wife,Catherine, had a lot of success losing weight with smoothies, teas and energy drinks served by Get Healthy in their hometown of Faribault. That inspired them to open their own shop.

Since Faribault already had two locations and another one operates in Byron, they looked at Rochester.

"Since Rochester has a healthy focus, we thought that was the right place to go," said Glen Larson.

With the help ofDarci Fenske, of Rochesters Paramark Real Estate, they leased the 1,500-square-foot space in the commercial center anchored by Glynner's Pub and Fiesta Cafe Bar.

Get Healthy opened its doors in January. The Larsons staff the counter with help from a part-time employee. They hope to soon add more employees.

"We hope to make this a gathering place for people who want to become healthier," Glen Larson said.

Jeff Kiger tracks business action in Rochester and southeastern Minnesota every day in Heard on the Street. Send tips to jkiger@postbulletin.com or via Twitter to @whereskiger. You can call him at 285-7798.

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New smoothie shop with a healthy focus jumps into the mix - PostBulletin.com

The low GI diet favours certain carbohydrate foods over others and was originally designed for people with diabetes but is also promoted for weight loss.

Carbohydrate is a major component of many foods.

Foods that contain carbohydrates include grains (bread, breakfast cereals, rice, pasta, biscuits, cakes), legumes, fruit, vegetables (especially sweetcorn, potato), milk and yoghurt, confectionery, and added sugars.

When we digest food, the carbohydrates in them are broken down into simple sugars, mainly glucose.

The Glycaemic Index (GI) is a rating based on how rapidly the carbohydrate in a particular food is digested to glucose and absorbed into the bloodstream compared with pure glucose.

Carbohydrate foods with a low GI can provide a slower, steadier rise in blood glucose levels (the source of much of our energy).

This should give sustained energy and, hopefully, help us feel full for longer.

Foods with a high GI may cause blood glucose levels to spike useful if you're about to undertake some physical activity, but if the high GI food is eaten on its own, the spike may be followed by a drop in blood glucose that could promote more eating.

Foods can only be assigned a GI value if they contain carbohydrate.

Meats, poultry, seafood, eggs, cheeses, and oils have no carbohydrate and some vegetables have too little carbohydrate to be given a GI value.

The diet replaces high-GI carbohydrate foods with low-GI alternatives.

Low GI diets designed for weight loss also recommend meals and snacks that have fewer kilojoules than the usual diet.

Dieters divide their meals into one-quarter low-GI carbohydrate foods and one-quarter protein foods with the remaining half made up of fruit and vegetables.

We've examined seven popular diets to find out what you can eat and whether they work.

The golden rules of this diet are:

Low-GI carbohydrates (a GI rating of 55 or less) include most fruits, milk, yoghurt, legumes, vegetables such as peas and corn, genuine sourdough, wholegrain or multigrain breads, oats, barley, pasta, quinoa and some types of rice (for example basmati, Doongara).

High-GI carbohydrates (70-plus) include jasmine rice, most potatoes, most white bread, bagels, and most highly processed snack foods (such as biscuits and most crackers) and confectionery.

Breakfast: Muesli with yoghurt and fruit.

Snack: A piece of fruit, such as an apple.

Lunch: Wholemeal pita bread, falafel, hummus and tabouleh.

Snack: Carrot and celery sticks.

Dinner: Stir-fried prawns, vegetables, and Hokkien noodles.

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If you want a healthier diet, choosing better-quality foods, including healthy sources of carbohydrate, can help.

Low-GI carbs may have additional health benefits for those with type 2 diabetes.

For weight loss, research on low-GI diets is mixed. Some studies show a small benefit but many show no effect.

However, as most low-GI diets don't restrict any major food groups, they are likely to be nutritionally balanced.

The role of the GI in healthy eating is often misunderstood.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio.

Some important points to consider are:

You still need to watch your overall kilojoule intake.

If you simply change jasmine rice for basmati, and white bread for wholegrain, or consume large bowls of pasta with a rich sauce, the kilograms are unlikely to budge.

Remember to consult your doctor before starting any new eating plan if you have an underlying health condition or history of an eating disorder.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and updated in 2019.

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What's a low-GI diet and will it actually help you lose weight? - ABC Local

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