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Everyone knows that if you want to lose weight you have to give up your favourite fast food treats, right?

Well, wrong, according to The Fitness Chef, AKA Graeme Tomlinson.

Former personal trainer, Graeme, who has now released his own diet book, Eat What You Like and Lose Weight For Life, insists that with a few simple hacks you can HALVE the calories in your favourite fast food treats.

So if you fancy a quick McDonald's, no problem, you just need to make a tiny change.

And it's the same with Burger King and KFC.

Graeme explained: "When one selects large portion sizes they may be best placed to ask themselves if this is truly required.

"If the answer is yes, then so be it. But if the answer no, one may do so in the knowledge that significant calorie savings can be achieved over time by selecting the smaller equivalents."

Basically, that means the next time you pop out for a burger, fries or a spot of fried chicken, ask yourself 'do I really need to go large?'

For example, if you head to McDonald's and order a large coke, a grand Big Mac and a large fries, it'll be a massive 1,387 calories.

But, and you'll hardly notice the difference, if you order a Coke Zero, Big Mac and medium fries, it'll add up to just 845 calories.

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Next up, Burger King. If you order a large strawberry milkshake, a double whopper and large fries, that'll be 2,111 calories, more than most people should be eating in a day.

However, if you switch your order to a small strawberry milkshake, regular fries and a normal whopper, you'll eat just 1,338 calories.

And on a trip to KFC if you choose a mighty bucket for one, large BBQ beans and a large Pepsi that'll be 1,585 calories.

However, if you order a large Pepsi Max, large popcorn chicken and regular BBQ beans, it'll be just 570 calories.

Graeme, who has hundreds of thousands of followers on Instagram, is a man on a mission to get people to ditch fad diets.

He insists everyone can lose weight without giving up their favourite foods, including pizza, chocolate and ice-cream.

The 32-year-old stresses the key thing is to keep track of how many calories you're eating and make sure you consume fewer than you use.

And it doesn't matter where you get those calories from.

Graeme said: "I wanted to break it down so people can understand it.

"There is so much rubbish out there and I wanted to tell them that there's only one way you can lose weight and that's with a calorie deficit.

"People feel deprived and that's when they give up and start to binge - but you don't need to feel deprived."

This means you don't have to eat nothing but chicken and broccoli if you want to shed the pounds, you can still have a slice of cake or a biscuit.

Worried about going out for pizza? Don't be, just eat fewer calories the day before and the day after.

Or make sure you opt for a small, rather than a large - fewer calories but all of the taste.

Graeme admits it can take some getting used to at first but stresses it soon becomes second nature.

And his one piece of advice when it comes to eating to lose weight "the best diet for people to follow is the one they can stick to".

Read more here:
How to halve the calories in your favourite fast food without giving up any treats - Mirror Online

During the latest edition of Lilian Garcias Chasing Glory podcast, Biana Belair commented on her struggle with bulimia and depression back in high school, and more. You can check out some highlights from the interview below:

On how her struggle with bulimia began: So in high school I was probably around 155, and I wanted to run fast, I wanted to get a scholarship, so it was drilled in me that if you lose weight, youll run faster. So I went on a diet, I did lose weight, but I got to a plateau and I couldnt lose anymore weight, so I started throwing my food up, so I became bulimic. I became bulimic. And I lost weight and I actually ran faster which is crazy but I ended up getting hurt because I didnt have the right nutrients and I wasnt keeping the vitamins down, the nutrients, Im getting hurt, but I already got my scholarship to South Carolina. So I went to South Carolina my freshman year and I decided I dont want to do this anymore, Im not going to do this anymore. Im starting over, Im starting fresh. I got what I wanted. The goal was to get a scholarship and I got it, so lets start fresh, lets not do this anymore.

On continuing to struggle with bulimia in college: In my mind I was telling myself Im not going to do this anymore, Im here, Im going to try to start new, and I ended up having this obsession with food where I was now binge eating at night, I wasnt eating in front of people but I would go and binge eat at night and I was gaining all this weight, and then I had the coaches tell me, What happened to the Bianca from high school, we need the same Bianca from high school. So instead of seeking help and figuring out the healthy way to get back there, I went back to throwing my food up again. So now, Im binge eating and throwing it up, binge eating and throwing it up. And of course, Im not going to perform well doing that. Mentally I wasnt there. I got depressed and I ended up being prescribed medication and things just didnt work out there. But at that time, I felt like I was young, my first time being on my own, and I was blaming everyone else. Its the coachs fault, its the programs fault, Im not running fast because of this, but really I wasnt running fast because of the things I was doing to myself.

On becoming depressed after transferring to another college: I transferred to Texas A&M and tried to do the same thing where Im gonna start new, again, this time I stopped throwing my food up for the most part but then I stopped my medication cold turkey which youre not supposed to do. Youre supposed to wean off of it. And I was taking it and my parents didnt know, my friends didnt know, I was just taking it and not telling anyone because I was embarrassed about it, I didnt understand depression. Things were going OK at A&M until all of a sudden I just felt like I just was losing grip on everything and I couldnt catch up and I didnt know why and I started getting emotional and I started isolating myself and I was having these emotions that I didnt understand, and I started trying to tell my parents and tell my friends but they didnt understand because they didnt know I was on medication and quit cold turkey and I didnt understand what was happening to me. So it got to a point where I couldnt even explain it, I was just out of it. And what happened was, from what they explained to me, you cant stop your medication cold turkey because then you go into relapse, even worse than you were before.

On being hospitalized after taking pills: I felt like I wasnt being heard, I was trying to tell people I needed help, I felt like nobody was listening. Ive never really talked about this. I ended up taking a bunch of pills and my roommate took me to the emergency room, it wasnt super life threatening bad but the fact that I did take that action, they sent me to a mental overnight hospital to try to get me together, try to get myself together, ended up spending a week there, getting therapy. And afterward, I had to make the decision if I wanted to go home or try to come back and finish out my semester. So I decided to try to finish out my semester, I did, not very well. And thats when I made the decision to go back home, to Tennessee, and thats when I feel like, I was forced to just, hey, you need to get help, and the only way is to go back home to your support system, and that was the last thing I wanted to do is go back home because, I felt like a failure.

The rest is here:
Bianca Belair Comments on Her Struggles With Bulimia and Depression in High School - eWrestlingNews

So, you've resolved to to get healthier. Maybe you want to lose weight, eat more nutritiously, or simply feel energised instead of sluggish.

But where do you start? Should you follow your friend who swears by their keto regime? Can you trust "scientific" claims about eating based on your blood type? Do you need to follow a diet at all?

To separate the (possibly gluten-free) wheat from the chaff, we've researched seven popular diets and made a handy guide for each. They've all been reviewed by Dr Rosemary Stanton, a public health nutritionist.

Here's a run-down of the diets we've profiled, from A to P, to help you get a handle on where they came from, whether they work and what you can and can't eat.

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

The philosophy behind this eating plan is that Western diets are too acidic and lead to acidic waste build-up in the body, wreaking havoc on our organs and leading to chronic disease.

Advocates claim that by eating 70 per cent alkaline foods and 30 per cent acidic foods, you'll create an environment in your body that is optimal for health and physical exercise.

Find out what foods are allowed in the alkaline diet and why experts are critical of its health claims.

Created by Dr Robert Atkins and popularised in the 1970s, this eating plan is based on the theory that if we limit our carbohydrate intake, our body will begin burning fat for energy.

There are four phases of the diet and sample menus feature protein-rich foods like meat, poultry, seafood, eggs and cheese, along with fats.

We've broken down the pros and cons but the majority of medical experts say the cons of Atkins outweigh the pros.

The blood type diet is based on the theory that the body interacts with foods differently according to your blood type.

It was developed in the mid-1990s by naturopath Peter D'Adamo who created specific diets for each blood type O, A, B, and AB that ranged from a Paleo-style eating plan to a low-fat vegetarian regime.

However scientific evidence does not support the claims of this diet.

The 5:2 diet became popular in 2012 after it featured in a documentary by BBC journalist Michael Mosley.

It advocates for people to fast on two non-consecutive days per week and eat a usual diet on the other five days. (On fasting days, women must limit their intake to 2,100 kilojoules and men to 2,500 kilojoules about one-quarter of the recommended intake for normal-weight adults.)

The jury is still out on the benefits of intermittent fasting, and it's unsuitable for many people.

You might be surprised to learn that the ketogenic or 'keto' diet was first developed in the 1920s to treat children with severe epilepsy who weren't responding to drugs.

To do the keto diet (and become ketotic), you need to limit your carbohydrate intake to around 10-20 grams a day says Monash University's head of dietetics, Helen Truby: "That's like half a slice of bread."

The keto diet is no silver bullet, and available research on the diet for weight loss is still limited.

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More food philosophy than a 'diet' as such, this eating plan doesn't cut out any major food groups.

Vegetables, seafood, and healthy fats (hello extra-virgin olive oil) feature in this diet, along with wine and occasional sweets. Though consumption of red meat is low.

The Mediterranean diet has been linked to improved heart health and reduced risk of diabetes. And, when coupled with portion control, can be an effective tool in weight management.

The Paleo or Paleolithic diet first appeared in the 1970s, but it's received renewed interest over the last few years.

It's based on a pre-agriculture approach to eating, which means meat, poultry, seafood, eggs, fruit and vegetables are in, while cereal grains (including wheat), dairy products and processed foods are out.

Experts say there are some useful messages in this diet, including the need to avoid salt, processed food and most types of alcohol. But there are health concerns about cutting out entire food groups, and eating too much of others.

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Compare popular diets in one place with the help of a nutritionist - ABC News

As per various researches, eating food with hands makes the whole experience more enjoyable. As per a study published in the Journal of Retailing, when an individual eats food with his/her hands, it makes the food not only tastier but satisfying as well. This process also helps a person to eat more as compared to eating food with cutlery. "Our results suggest that for people who regularly control their food consumption, direct touch triggers an enhanced sensory response, making food more desirable and appealing," said study researcher Adriana Madzharov from Stevens Institute of Technology in the US.In her first experiment, Madzharov had 45 undergraduate students visually inspect and evaluate a cube of Muenster cheese, hold it before eating it and then asked them to answer questions about their eating behaviour.Half of the participants used a pick and sampled a cheese cube with an appetizer while the other half sampled a cheese cube without pick. Initially, the two groups did not indicate any difference.

The researchers found that participants who reported a high degree of self-control when consuming food -- individuals who report that they can resist tasty foods and are conscious about what and how much they eat -- when using their hands found the cheese tastier and more appetizing.

Even when Madzharov manipulated participants' thinking on self-control, goals and food consumption, these findings persisted, suggesting that a high degree of self-control influences how people experience food when they touch it directly with their hands -- to show whether self-control is real or primed.

Read this article:
Eating with hands makes food taste better! - Times of India

By BEATRICE NAKIBUUKA

Abstaining from solid foods for aperiod beyond your normal eating routine (fasting) is known to be helpful in detoxifying and repair of body tissues since digestion is put on hold. It also helps with loss of fat since the body is allowed to burn fat for energy when there is scarcity of food.

After intermittent fasting, which may take about (12 to 18 hours), there should be a healthy way to break your fast in order to refuel. Breaking your fast the wrong way can cause bloating of the stomach, a lethargic feeling the next day.

According to Lilian Nyanzi, a nutritionist at Neulife Medical Centre, do not use the excuse of abstaining from food to feast on junk food. She adds that while breaking your fast, you should focus on energy rich and nutrient dense foods that will keep you full throughout the next day.

The first phaseNyanzi says you should focus on getting plenty of proteins, healthy fats and fibre but start with easy to digest foods and fluids that will be gentle on your digestive system. These should be nutrient dense in order to satisfy the craving your body may have at the time of breaking your fast.

Some of the best foods to break your fast with can include boiled eggs, unsweetened yoghurt, freshly prepared fruit or vegetable juice, fruits such as pawpaw, avocado, mangoes and watermelon, among others. Cooked vegetables such as spinach, vegetable soups, and bone broth can also be good options for people who are breaking their fast, she says.

Nyanzi also warns people to avoid sugary drinks because they provide empty calories. Taking caffeinated drinks such as coffee on an empty stomach can make you feel nauseous.These should be replaced with vegetable soup and bone broth. Remember to drink as much fluids (water) to help in the digestion process of the next phase of food.

The second phase Bena Okiria, a nutritionist, says the foods here are a bit harder to digest but aim at getting more calories from proteins healthy fats than from carbohydrates if your goal is to lose weight. This will help the body to deplete the sugar reserves.

Foods such as raw vegetables, nuts and seeds, whole grains and beans can be very handy in making you feel full for longer and reducing your sugar cravings. Cut out processed food since the processing removes the foods nutrients. Also, cook your own meals and control the amount of salt used, she says.

She also adds that you should listen to your body, know how you feel and make the necessary adjustments. With this, you will be able to practice mindful eating.

This kind of eating will also help you follow your sensation to hunger and stop eating when you feel satisfied. You should also eat slowly, avoid talking while eating and chew thoroughly to prevent air finding its way into the stomach because it will cause digestion problems.

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The best foods to break a fast - Daily Monitor

Its a new year. Again. And that means our social media feeds will ping with the extra shiny versions of our friends carefully curated efforts to get (and keep) their shit together for a month or two. But what happens to those grand plans come March? Like Thanos snap at the end of Infinity War, half of em will dissolve into dust.

Statistically, it is closer to 80%. Why do most resolutions fail so predictably?

More often than not, we set these enormous abstract goals for ourselvesthings like be healthier, or get out of debt, or stop being a relentless liar, but then we dont break those ideas down into teeny-tiny achievable behaviors.Many people use the acronym S.M.A.R.T. (specific, measurable, achievable, realistic, time-bound) as a guidepost for their goals. Personally, I like K.I.S.S. (keep it simple, stupid), because I was raised Catholic and respond well to shame.

Many times, one small successful behavior change can have a huge impact on your overall mindset moving forward. Instead of focusing on a giant end-goal of losing 50 lbs. and finally showing your ex just what theyre missing, start small with a singular healthy behavior like drinking a quart of water first thing every morning for a week. Just take it one baby step at a time, grasshopper.

A great resource for this sort of thinking is the book Tiny Habits by BJ Fogg. I checked it out from the library and will most likely renew it three times before returning it unread.

See, I know what Im talking about here.

Editing is hard. Its not fun to narrow down our precious ideas and prioritize them. When it comes to resolutions, its easy to come up with a lot of things you could do and sometimes difficult to land the plane. Take it from me and the mantra I have for tiki drinksone & done.

If you find yourself nailing that one resolution, feel free to add something later, regardless of what month it is.

When Im juggling multiple balls (lol), I love making a list. God, I love a list. I love a list so much that I put things on the list that are already done just so I can cross them off the list. Try to keep your list small, though. If its too big, its too hard to handle. Thats what she said.

For more on this concept, check out Just One Thing by Dr. Rick Hanson.

Change is hard and new things can be scary. Most people would rather fail in familiar ways than fail in new ways. Try thinking of yourself as a child learning to do something new. Would you mercilessly berate a kid mispronouncing words as shes learning to read? If the answer is yes, maybe steer clear of volunteer work with literacy programs.

Creating new routines or systems requires repeating behaviors, so dont trash talk yourself at the first slip. Training yourself is no different than training kids or dogs or husbands. Positive reinforcement works way better than negative. Catch flies with honey. Be sweet, jerkface.

Celebrate the wins. When you eff up, try to stay neutral. Your choices are neither good nor bad. Notice when you start throwing shade in your head and course correct. Tell yourself to stop judging and start helping.Think about ways you can help your future-self succeed the next time youre faced with a similar situation. When it comes to the way most of us talk to and about ourselves, we could all benefit from stopping to askAITA (am I the asshole)?

For more on this topic, Id suggest Unf*ck Yourself: Get Out of Your Head and into Your Life by Gary John Bishop. The free snippet of the audiobook online was pretty good, so its now on my ever-growing reading list.

I know, I know. I keep giving advice regarding things I cant even finish.

Instead of insisting that things happen exactly as you plan them, allow for the variance. Expect the upset. Be prepared to redirect the route as you talk to yourself in that creepy GPS robot voice, Recalculatingrecalculatingin 50 ft, make a U-turn.

If you label activities or behaviors as things you should do, thats rigid thinking. Strive to be more flexible and turn those should into coulds. I could go to the gym. I could go on a hike. Or I could do some light stretching in the living room with my three cats and watch Firefly again. Theres goodness in degrees.Do your best to avoid all-or-nothing thinking and absolutes. The way we frame things internally is a critical component of sustained behavior change.

Dr. Michelle Segar is a behavioral sustainability scientist, and she recommends sorting your motivations into the two bucketsintrinsic or extrinsic.

Intrinsic or internal motivations are linked to internal rewards. Its when you do something because it is satisfying on its own and deeply attached to your values and desires. In contrast, extrinsic or external motivations are essentially external rewardsthings like approval, wealth, notoriety, good grades or staying out of prison.

Its important to remember that intrinsic motivations arent inherently good and extrinsic motivations arent inherently bad. You need to figure out what works for you. Whatever you land on, remember science shows that our brains are hardwired to respond to immediate rewards.

For example, if you tell yourself youre exercising because it will boost your mood TODAY and help you sleep better TONIGHT, you can reap those benefits immediately. If you focus on the fact that exercising will help you live longer or lose weight eventually, thats great and all, but those reasons arent as gratifying as quickly.

I dont have anything quippy to say here, because this is the serious part. This is where you do the work. This is where you sit quietly with yourself, with a pen, some paper and Google search for reference, and determine your core values (if you havent already). What do you really care about? Not to sound too much like Ferris Bueller here, but life moves pretty fast. I highly recommend figuring this out as soon as possible and then revisiting it regularly.

We all need to press pause once in a while and assess whether our thoughts, words, and actions are in alignment with whatever core values weve determined are our own. That last part is importantmaking sure your core values are your ownnot necessarily whats been handed down to you from your family of origin, or the media you consume, or the circle-jerk of idiots you compete with at work.

Thats all Ive got. Remember to be kindto yourselfand to everyone else who is struggling to be the best version of themselves in this world that moves so fast. May the Force be with you and may the odds be ever in your favor.

More:
Listen, it's okay to suck at New Year's resolutions - Kansas City Pitch

A man has shared how reconnecting with his childhood friend finally helped him lose 13 stone after years of feeling unhappy and judged for his weight.

Thomas Dreha, from Kirkby, tipped the scales at 30 stone and would see people "rolling their eyes" at him whenever he walked into McDonald's.

When he saw his former school pal, Kevin Poole, now a personal trainer, sharing his clients' body transformations on Facebook, the die-hard Liverpool fan decided to reach out.

Since reconnecting with his friend, the 29-year-old has managed to lose 13 stone - losing 10 stone in just 12 months.

Speaking to the ECHO, Thomas, from Kirkby, said: "I'd always wanted to lose weight and tried all sorts over the years but nothing stuck.

"I'd join the gym and go by myself for a few months, then stop, then start again, so it was a cycle.

"Then I saw one of my old school friends on Facebook who had since become a personal trainer.

"I hadn't seen or spoken to him since we left school but then I saw some of his client transformations so I got in touch.

"He was made up to help me, he jumped at the chance - I'd always been big, even as a child, and me and Kev had been friends since primary school right through seniors.

"He's been with me the whole way and has helped with my nutrition too - he's just won Liverpool's best personal trainer."

Before his successful weight loss, Thomas felt depressed about his size and judged by strangers on a daily basis.

He would be ignored in shops and felt shop assistants would purposely avoid him so describes his new weight as "bittersweet".

He said: "If I walked into a McDonald's, I always felt instantly judged - you could see people turning round and rolling their eyes at me which made me feel self conscious whereas now I could walk in and nobody would bat an eyelid.

"People would stare but they didn't know me, it was judgement for my size which is heartbreaking.

"You could see sales people and shop assistants look and then look away - I'd be ignored and nobody would come up to me to help, it was like they didn't want to whereas now they'll help me.

"I can actually go into a shop and pick something up off a rail now which is just an incredible feeling, it's a foreign concept to me - though I do spend a lot more money on clothes because of the ease of it.

"The mental pressure of being that size is gone.

"It's a bittersweet thing because I feel normal now but it's so disappointing at the same time because everyone should be treated the same."

Growing up, Thomas was bullied by school peers and turned to food for comfort.

With both his parents being deaf, he shared that he'd come home from school and raid the cupboards knowing they couldn't hear what he was doing.

In his twenties, Thomas turned to takeaways four or five times a week - though wouldn't eat much throughout the day, opting to gorge when he got home from work instead.

He said: "As a kid, I knew my parents couldn't hear what I was doing so I'd just go through the cupboards eating.

"I felt depressed at a young age because of my size but then I would comfort eat which was a terrible cycle.

"Not many people saw that side because I'd put on a smile and a brave front and be the happy jolly guy everyone got on with, but I felt depressed.

"If I wasn't getting a takeaway, I'd have a large tea instead but I'd go to the shop on my way home from work and get two of those 1 sharing bags of crisps, two bottles of fizzy drinks and two of those large 1 sharing chocolate bars.

"Then I'd go home and eat my tea then eat all that afterwards."

Thomas, who works as a nursery practitioner, has managed to get his weight down to 17 stone with regular exercise and a new diet arranged by Kevin.

Thomas said: "The first couple of months was really tough, but because I made the effort on the nutrition side too, I started seeing results fast.

"I was losing a stone a month for the first five months and seeing the results made me stick to it because I was excited.

"My first training session with Kevin, I couldn't even get through the warm up - had to go outside because I thought I was going to be sick whereas now I can do the warm up in six or seven minutes then do a full session.

"I never expected to lose this weight - especially in this time."

Friends and colleagues have been supportive of Thomas' lifestyle change - though the change has been so drastic some people haven't recognised him.

"If I hadn't seen someone for six months, they'd have to double, triple take to realise it was me.

"That was an incredible feeling when I spotted them realise it was me.

"My friends and family have been really impressed especially because I'd been talking about doing it for so many years whereas now they knew I meant it.

"I've changed everything about my diet - Kev had me doing a food diary at first so I could keep on track and now I don't need to do that anymore because I know what works for me.

"As soon as I touch carbs, I will balloon so I don't really eat them but I look at it as a change of life rather than a restrictive diet and I still have treats every now and then which has made it a lot easier.

"I've had support from Kev every day and even the owner of the gym Fitness for All, Jill Purdy, has supported me."

Thomas shared his parents' reaction has been one of pride.

He said: "My parents have been absolutely amazed, they're very complimentary towards me and they're really proud.

"My work colleagues have been supportive too, everyone around me has.

"A lot of the parents of the kids I look after have been supportive with me - quite a few of the parents in the summer would bring in protein bars for me instead of chocolate because they knew what I was doing and wanted to support me.

"My life has completely changed, I play football now and I go on runs.

"Everything used to be a real struggle and it's all the little things you take for granted, just getting ready for work or walking to the train station was a massive effort and I'd be out of breath constantly and hot all the time.

"When I started with Kevin, I was in 52" waist jeans whereas now I'm in 38" which has made life so much easier.

"I've gone not being able to run for 30 seconds to doing 5k runs."

Now, Thomas wants to use his newfound fitness to take part in charity fitness events like Tough Mudder and marathons in order to raise money for the homeless.

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He said: "Now I'm at the point where I'm maintaining and I've booked a tummy tuck in April because I'm bored of dealing with excess skin and I can feel it all the time when I'm exercising.

"Once I'm healed, I want to use my experiences for something positive.

"I want to keep pushing myself and I'd like to do some fundraising events for homeless outreach."

See more here:
Obese man mocked and 'judged' in McDonald's loses half his body weight - Liverpool Echo

If you want to lose weight fast, today we are going to share with you a list of some special beverages, by which you can also reduce your weight fast, so what is the delay, let's know

This domestic recipe helps to get rid of the problem of belching

- Belly fat can be reduced rapidly by consuming celery water, for this you will have to consume this water regularly after eating food, by doing this you will be able to see that your body is reducing the amount of fat rapidly.

- Drinking cinnamon water also helps in reducing weight. For this, by making cinnamon powder and boiling it in water, it reduces weight. It is also recommended for diabetic patients.

Follow these tips to maintain nutrients in the food, Know here

- Cumin water is also helpful in reducing weight, but one thing has to be noted in its intake that its intake should not be taken in excess or else it starts showing side effects.

- Drinking coriander water also helps in reducing weight, especially for women who have problems in menstruation, they are advised to consume this water because many benefits can be found from its consumption.

Use beetroot in winters to get a glowing face

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Know home remedies for instant weight loss, Include these beverages - News Track English

WHEN talking to Caroline Buckley, I am reminded of an advert from the early 1980s. Remember Victor Kiam, extolling the virtues of the Remington shaver on our black and white televisions? Remember his catch phrase? I was so impressed, I bought the company?

Caroline Buckleys story is not one of investment in an electronics company, but rather a story of successful weight loss through Slimming World, so much so that she has now bought into the franchise to become a Slimming World Consultant.

Its also a story of investment in herself.

Caroline begins the story at the age of 12.

I was sick and I started to put on weight. It just escalated. I had very bad food habits from a very young age. Then, in my 20s I was going out drinking and eating and like a lot of girls I had convenience foods, takeaways and a lack of knowledge.

All those couple of pounds creep up and next thing you know you are overweight.

Fast forward to June, 2017, and Caroline finally found the motivation to do something about it.

As proprietor of Carolines Beauty Haven in Crosshaven, she was seeing women come in to her salon with great weight loss results and she felt inspired to follow their path.

In addition, she was in a new relationship with her partner John, who was to turn 50 that August, which provided an impetus for Caroline to set herself a modest target: If I could be down half a stone by then I was. And more. And Ive two kids, so another reason was to be doing it for them. Ive a girl of 16 and I want to show example; and Ive a son whos 11. I want to show them healthy eating and move away from convenience food.

Slimming World was the method she chose, although it wasnt the first time she had gone down that route.

I went before to Slimming World and Weight Watchers but I could never get past the first stone, she explains.

On reflection, she feels this was because she never gave group sessions adequate time back then, something she now describes as essential. She also suggests that its important to find the right consultant to lead you.

In 2017, things were different.

I bent over backwards to give myself an hour and a half every Saturday morning for group.

There she found support amongst others on their own weight loss journeys, as they shared ideas, recipes and secrets of success, as well as forming great friendships.

You learn from the person across the room. Things like being prepared for your week, getting tips such as making your curry sauce first, freezing it and adding your meat afterwards; asking questions like, where can I buy certain ingredients?

A simple pen and notebook also proved to be valuable tools for Caroline at the beginning.

We have food diaries where you document what you eat in the first few weeks. We say, If you nibble it, you scribble it. If you drink it, you ink it. If you bite it, write it.

Documenting your food over the first few weeks is very important. People can look at it and think, I did well today. You feel that you are the one in control.

At the weekly weigh-ins, Caroline was impressed by the fact that everyones weight remained confidential, with no humiliation or judgement. Theres no shame in a maintain or a gain. We all have good or bad weeks, she says.

She also feels that the system protects clients against any extreme or unhealthy weight loss expectations right at the beginning of the journey. She says on average people lose three to five stone, although there was one lady in her group who lost eight to nine stone in weight.

As a party lover, with a great social life, Caroline was delighted to find that the Slimming World method did not curb her lifestyle.

I can still eat what I want, just in controlled amounts. Ive had holidays, weekends away and parties. I didnt give up drink or my social life. Im always out and about. When youre out you can make the wiser choices by following the plan, like asking for sauces on the side. And the support in restaurants among staff is great. In places like Ramen and SOBA, you can ask if theyll cook it in water instead of oil.

Every Saturday morning I have chocolate cake. You can have treats you just work them into your plan. Nothing is out of bounds.

As a result, Caroline has come to love coking more than she did in the past.

Its more interesting. It was getting very same-y. And Im looking down and my tummy isnt in the way, its not touching off the hob or the steering wheel, she says, recalling the everyday difficulties of driving a car.

Any advice in particular?

Soup is your best friend. Tomato soup with chilli, butternut squash soup with curry powder; throwing in celery is brilliant, it sweetens it up, the kids love it.

Today, Caroline is 3 stone, 3lbs down, having gone from a size 24 at her heaviest to a size 12.

I have a few things in size 10, even if they do cling to me, she adds.

Caroline had a breast reduction 11 years ago which took her down ten sizes, at which point she took up running but she still didnt lose weight, even though she was toned and fit and ran two marathons. For her, it seems Slimming World was the missing piece of the jigsaw puzzle.

Could she have ever dreamt of this transformation when she first plucked up the courage to tackle her weight? No, never. I never knew what it was like to feel slim. I cant believe I still am.

No matter her size, Caroline has always been someone who had an interest in fashion and beauty, but now that is a far easier pursuit.

The biggest difference is being able to buy clothes. When I started I was a size 22/24. At the age of 18 I was a size 16, so Im smaller now than I was as a teenager. With bigger size clothes your underwear is more expensive and I sometimes had to wear maternity-wear instead of regular clothes.

There were other difficulties too.

Being in a bar, trying to squeeze through people or on a train. I had welts under my breasts and tummy because the flesh wouldnt have any air. I dont get hot and sweaty out in places now. Even going in toilet doors was difficult. Now its just, In you go!

Previously married, she found shopping for wedding dresses a distressing experience 20 years ago.

There were none in my size. I remember a woman in a boutique saying, Wed never stock those sizes. I cried straight away and gave out to the woman.

Now happily engaged to John, she is looking forward to dress shopping this time around, ahead of Christmas 2021 nuptials.

I cannot wait! On Pinterest I have it all pinned. All styles are open to me now. I dont have to worry about a large chest or a large tummy. I can actually choose what I want.

Or I can walk out the door, saying, I didnt like anything there. I can go into shops now and not have to buy the only thing that fits.

One automatically thinks of clothes when talking about weight but perhaps the impact on footwear gets forgotten. Caroline enlightens me: Im well known for loving my shoes and now Im three stone lighter on my feet I can wear my heels all day and night. I never have any pain in my feet.

Sounds like Caroline will be dancing all night long at her wedding!

Caroline runs her Slimming World groups at Douglas Hall AFC in Moneygourney, Rochestown every Wednesday at 6.30pm, Thursday at 9.30am and Saturday at 9am. See http://www.facebook.com/SlimmingWorldRochestown

Here is the original post:
I went from a size 24 to 12... and still eat cake! - Echo Live

While no one in the world can offer you a magic weight loss pill to shed those extra pounds and also get ripped, 35-year-old Master Trainer, Rehabilitations Expert, Celebrity Trainer, Team Physique Global Athlete, Faculty For ACE & ACSM Aakash N Mishras amazing body transformation can offer you an insight into what fitness experts do to lose weight and whip themselves in shape. Mishra tells us, being in the fitness industry, it is a given that I have to be in good shape to inspire my clients to work harder towards their fat loss goals."

"And, to get in this said good shape as per my body type, I had to shed 11 kg and get trimmed from 89 kg to 78 kg. Notably, I also wanted to do this in a short time frame. So, I made the below step-by-step weight loss plan and stuck to it to arrive at my goal," he adds.

1. I got my blood test done in regard with any vitamin deficiencies, and found out that my body has a tendency of storing high fats due to a particular vitamin deficiency. And I have to take care of it to avoid any unwarranted weight gain.

2. A lot of people dont realise this, but changing your body is very difficult and it needs a strong mindset and will power to sustain a strict diet or routine. For me, this strict diet was the calorie deficit diet.

3. Fitness is also very purpose driven. My purpose was to get back in the great shape I once used to be in. I started seeing old (and really fit) pictures of myself to remind myself daily that I can do this! You need this kind of focus in the first month of your transformation because after that your body will start listening to your mind. On that note, let me also tell you why many people are not able to lose weightthey dont prepare for the next day. If you want to change, you need to make things easy for yourself. Things like planning the next day in advanceit means having your schedule ready along with your periodised workout program, meal timings and actual meal requirements.

I have a rigid endomorph physique with dense muscle structure, wide hip and shoulder bones, average height, insulin resistance and a body type which holds more carbs (glycogen) and water. So, for my body type, I started weight training 5 days a week. It was a very intense workout plan with mostly two-day split(s) - shoulder and legs, chest and lats and arms - with lots of Supersets, Tri-Sets and Giant-Sets, which I dont recommend to anyone. You workout routine should be customised for your body and goals.

I used to have 3 to 4 meals including snacks in line with the calorie deficit diet I had created. These meals would comprise:

20 egg whites

400 gm of cooked white rice

200 gm beans

250 gm of veggies

An apple + papaya + pomegranates

2 scoops of whey protein

10 almonds and walnuts (as snacks)

1 or 2 tablespoon Oil before going to bed (Olive oil or Coconut oil)

Coffee (with or without milk)

Id also observe an intermittent fast once a week."

QUICK READ: What is intermittent fasting?

1. "Educate yourself! Sleep, vitamin deficiency, gut health, hormones, food allergies, smart weight training routines and many such aspects are some of the key elements for weight loss (fat loss) which you cannot ignore.

2. Hire a qualified fitness professional who knows how to use the above elements to your advantage rather than going with someone who is forcing you to buy some supplements which can be harmful to your body."

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

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Weight loss tips: A fitness expert tells us how he lost 11 kg and got (extremely) ripped in 5 months - GQ India

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