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The Sunday Times,December 22 2019, 12:01am

Forty-five years old this year, The Sunday Times Bestseller List is the oldest and most influential book sales chart in the UK, and the one that every author wants to be on. Based on data collected each Saturday for the following Sunday by Nielsen Bookscan (who have been collecting digital data since 1998), the chart is the most accurate and comprehensive estimation of book sales in the country.

CHILDRENs hardbacks

1 The Worlds Worst Teachers by David Walliams (HarperCollins 14.99) Terrifying tales about terrible teachers 451,020 (451,020)

2 Fing by David Walliams (HarperCollins 12.99) Parents go on a quest to meet the needs of their greedy daughter 444,820 (444,820)

3 The Beast of Buckingham Palace by David Walliams (HarperCollins 14.99) A young prince battles to

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Books to watch out for in 2020

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The Sunday Times Bestsellers of the Year - The Times

Intermittent fasting was Googles top-searched diet of 2019. A growing number of people are curious about and trying the restrictive eating pattern, but the science is struggling to catch up.

As Inverse reported in July 2019, preliminary research suggests intermittent fasting leads to an array of health benefits, including better metabolism, longer life, healthier brain, and less inflammation.

Inverse is counting down the 25 biggest stories of human potential of 2019. This is #12.

Intermittent fasting means interspersing periods of abstaining from food with periods of eating regularly. You could skip breakfast and eat a late lunch, for example, or fast all day long, once or twice a week.

The research suggests that intermittent fasting is a simple, effective life hack for solving many age-related problems, but the evidence is far from conclusive.

There really is no one weird trick for the perfect diet for everyone, John Newman, geriatrician at the University of California, San Francisco told Inverse. Science is leading us toward the idea of maintaining some flexibility in our bodys metabolism, he said.

Its probably a good idea to be doing different things at different times, he said. And this might be one of the reasons why intermittent fasting, for example, is metabolically helpful, because it forces your body to switch how it is using a fuel for energy.

Intermittent fasting can help people lose weight. It may also help people stay sharper and healthier as they age. The practice triggers certain pathways in the brain that help cells become more equipped to deal with stress and resist disease.

The bottom line is that, in the brain, intermittent fasting will increase the resistance of nerve cells to various types of stress, Mark Mattson, a researcher at Johns Hopkins University, told Inverse at the time. It will enhance what we call synaptic plasticity or the formation of new synapses.

Other studies show similar neuroprotective effects: Intermittent fasting can stimulate the production of neurotrophic factors and antioxidant cofactors that help cells cope with stress and resist disease. When it comes to aging, intermittent fasting has been linked to reduced inflammation and less accumulation of cells damaged by free radicals.

But like all diets, intermittent fasting is not for everyone, and comes with potentially dangerous risks. It can be uncomfortable, unsustainable, exacerbate disordered eating patterns, and may increase stress levels.

Its not just intermittent fasting that shows these potential benefits. Studies on good old dietary restriction simply eating less than normal appear to work, too. The plant-based diet and Mediterranean diet have the strongest research around longevity and protecting against disease, experts said.

Eating lots of nutrient-rich foods like plants is more likely to help people live longer and healthier lives.

As 2019 draws to a close, Inverse is revisiting 25 striking lessons for humans to help maximize our potential. This is #12. Some are awe-inspiring, some offer practical tips, and some give a glimpse of the future. Read the original article here.

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Is intermittent fasting the longevity life hack weve been waiting for? - Inverse

If America does not collectively adopt healthier eating habits, over half of the nation will be obese within 10 years.

Even worse, one in four Americans will be severely obese with a body mass index over 35, which means they will be more than 100 pounds overweight.

That alarming prediction, published Wednesday in NEJM, was the result of a study analyzing self-reported body mass index (BMI) data from over six million American adults.

Considering the challenges of battling weight loss, thats devastating news for the future health of our nation.

Given how notoriously difficult obesity is to treat once its established, you can see that were in an untenable situation, said Aviva Must, chair of Tufts Universitys Public Health and Community Medicine, who was not involved in the study.

The societal cost is high, she said, both in terms of obesity-related health consequences and healthcare expenditures which could bring us to our knees.

Startling state-by-state data

One of the first research efforts to drill down to the state level, the study found that 29 states, mostly in the South and Midwest, will be hit hardest, with more than 50% of their residents considered obese.

But no part of the country is spared in all 50 states, at least 35% of the population will be obese, the study found.

Whats even more concerning is the rise in severe obesity, said lead author Zachary Ward, an analyst at Harvard Chan Schools Center for Health Decision Science.

Nationally, severe obesity typically over 100 pounds of excess weight will become the most common BMI category, Ward said. Prevalence will be higher than 25% in 25 states.

Currently, only 18% of all Americans are severely obese. If the trend continues, the study said, severe obesity would become as prevalent as overall obesity was in the 1990s.

The study also found certain subpopulations to be most at risk for severe obesity: women, non-Hispanic Black adults and low-income adults who make less than $50,000 per year.

And we find that for very low-income adults adults with less than $20,000 annual household income severe obesity will be the most common BMI category in 44 states, Ward said. So basically everywhere in the country.

Fifty years ago, obesity was a relatively rare condition, Must said. People who were poor were underweight, not overweight. But that has changed.

One reason is the rise of sugar-sweetened beverages and ultra-processed foods, which contribute calories but little nutrition. Another is that the price of food, including unhealthy fast food choices, has fallen in America when you adjust for inflation.

Low food prices are certainly part of it, Must said. Also limited options for physical activity. And theres a lot being written about the stress of structural racism and how that influences peoples behavioral patterns. So its very complicated.

Theres no rosy picture here, but I dont think we can throw in the towel, Must said. It will probably take lots of federal, state and local policy interventions and regulations to have a big impact. We cant rely on individual behavior change in an environment that is so obesity promoting.

Studies have shown some promising tactics, she said: bolstering local public transportation systems to encourage walking instead of driving; keeping schools open on weekends and during summers to allow access to gyms and swimming pools; and increasing support for farm-to-school and farm-to-work food programs, as well as farmers markets, to boost access to low-cost fruits and vegetables.

Other interventions include calorie labeling on restaurant and drive-thru menus and replacing vending machines with smart snacks in schools.

Weve also looked at eliminating the tax deduction businesses get for advertising unhealthy foods to children, Ward said. The money that they spend on advertising foods can basically be written off as a tax deduction.

That could be one reason why we see such disparities by race, ethnicity or income, Ward said, because companies are directly targeting advertising at these groups.

In a prior study, Ward and his team at Harvard found that three interventions saved more in health care costs than the price to implement them: elimination of the tax deduction on advertising; improving nutrition standards for school snacks; and imposing an excise tax on sugary beverages.

The most cost effective solution was the tax on sugar-sweetened beverages. The study found the tax saved $30 in health care costs for every dollar spent on the program.

So much added sugar is delivered through sugar-sweetened beverages, and people do have other options for hydration, Must said. I think its an easy target.

But not necessarily a popular one. Still, the complexity of the problem means that a solution will truly take a village, experts say, with every American doing their part.

I dont think its impossible, Must said, pointing to a slowing of the obesity rate in children in America. That trend is the result of interventions in school lunches; snack programs; and a change in the nutritional allowances in the Special Supplemental Nutrition Program for Women, Infants and Children, which helps feed more than seven million pregnant and postpartum women and children until age five.

In 2009, the program decreased the intake of foods and beverages associated with excess weight gain. By simply cutting the juice allowance in half, reducing cheese, requiring whole grain products and requiring low-fat or skim milk, a study found the program reduced the obesity rate in children between two and four years of age and boosted the intake of fruits and vegetables.

That is certainly a model for future attempts among both children and adults, Ward said, adding that if Americans could just keep their current weight instead of gaining, the trends could be reversed.

Its really hard to lose weight, Ward said. Its really hard to treat obesity. So prevention really has to be at the forefront of efforts to combat this growing epidemic.

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Half of America will be obese within 10 years, study says, unless we work together - The Philadelphia Tribune

As a happy owner of a Promise Pegasus3 R6 external RAID enclosure, I was excited to try the new Promise Pegasus R4i internal RAID MPX Module, a unit thats been specifically designed for the Mac Pro.

The Promise Pegasus R4i is a four-drive hardware RAID array that can easily slide into your Mac Pro thanks to its MPX form factor. Adding the R4i to your Mac Pro instantly gives you a ton of on-board storage via four 8TB drives set up by default in a RAID 5 configuration.

Does the Promise Pegasus R4i produce good performance results? Is it easy to install? Does it stay relatively quiet? How does it compare to a standalone Promise Pegasus? All of these questions and more are answered in our hands-on video review.

Inside the box, youll find some instructions, along with the Promise Pegasus R4i. There are no power cables, or Thunderbolt 3 cables required because the unit directly connects to your Mac Pro logic board via the PCIe and MPX connectors.

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The unit features four 3.5-inch drive bays with four 8TB 7200rpm Toshiba MD06ACA800V surveillance SATA HDDs pre-formatted and pre-installed. These drives can be found individually in the high $300s, which means this unit contains around ~$1400 in drives alone. Promise says that it will eventually offer the R4i in differing storage capacities.

The R4i is designed with two drive bays stacked on each side, with a locking switch to lock each pair of drives in place. Unlocking the bays allows you to remove and replace a drive with ease, thanks to a handy rail system that guides the drives along tracks that allow it to meet the connector at the rear of each individual bay.

Without the four drives, the R4i doesnt weigh much, but that weight quickly balloons to nearly 10 pounds with the four drives installed. This means an additional 10 pounds added to an already heavy Mac Pro. Those $400 wheels are starting to look better and better each passing day.

The Promise Pegasus R4i can be installed in either of the two MPX bays inside of the Mac Pro. Simply slide off the Mac Pro aluminum housing, locate an empty MPX bay, and install the unit inside the Mac Pro. Once installed, replace the aluminum housing, and fire up the machine.

The internal MPX Module presents one of the biggest advantages of the Pegasus R4i over standalone external setups. Because the R4i is internal, there are no Thunderbolt 3 or power cables to deal with.

On a few rare occasions, Ive accidentally unplugged the wrong Thunderbolt 3 cable, causing my Final Cut Pro X library stored on my DAS to go offline mid-edit. Although youll usually be able to recover from such occurrences in Final Cut Pro, its still scary when it happens. Removing the cables means one less possible point of failure to worry about.

Once booted, youll want to install the Promise Utility software, which allows you to manage the RAID array, change settings, monitor background processes, see event information, etc.

The R4i comes preconfigured in a RAID 5 setup, and thats how I recommend using the unit. RAID 5 provides much-needed redundancy so that if one of the drives fails, you can replace it with a spare without losing the whole array. For the record, Ive never had a drive fail in all of my years of using Promise products, but it happens, so it makes sense to use a RAID config with built-in redundancy.

The downside of RAID 5 is that you lose the equivalent of one unit of storage outright. So if you have a four-bay unit with four 8TB drives, your 32TB is reduced to 24TB. Its a significant drop, but 24TB is still a lot of storage to have on tap inside the Mac Pro.

Speed wise, the Pegasus R4i is relatively fast. Promise notes that users can experience up to 680 MB/s in RAID5, which is largely what I experienced when running speed tests and file transfer tests. Its more than enough for 4K workflows and higher.

Initially, the R4i will need to go through its synchronization, which runs as a background process. This one-time synchronization takes several hours and may result in reduced performance during this time period. Once the synchronization is completed, your unit will work at optimal performance.

Although you obviously wont get the same sort of speeds that you get from Apples built-in SSDs or third-party PCIe SSD solutions, flash storage simply cannot compete with the sheer amount of capacity offered by traditional spinning hard drives. If you edit video or do anything else that deals with massive file sizes, having a setup like this inside your Mac Pro can be a huge time saver.

Managing drives inside the R4i is similar to managing drives in any other Promise Pegasus storage solution. Each pair of drive units can be locked into place, and individual drives can be removed and replace in the event of a drive failure.

While its not the most straightforward example of app design, the Promise Utility has all of the tools you need to manage your array. You can use it to reconfigure to a different RAID level, monitor drive temperature, manage drive alarms, and view system logs.

Whats funny is that the drives appear to have LED indicators to identify each drive via the Promise Utility, but since you cant have the Mac Pro booted with the cover off, you cant take advantage of such a feature.

My biggest concern about the Promise R4i had nothing to do with performance or ease of use. My biggest concern revolved around sound. Just how loud would the R4i be inside of the Mac Pro?

Compared to standalone Promise arrays, such as the Pegasus3 R6, the sound difference is night and day. The R4i has one major advantage over standalone Promise products, in that it outright lacks any sort of active cooling solution. Instead, the drives rely on the built-in thermal management system of the Mac Pro to remain cool, which means that they are dead quiet from an active cooling perspective.

Thats not to say that the R4i is inaudible, because you will still hear normal chatter from the hard drives as the heads read and write data. A lot will depend on the type of drives used, as some drives are inherently louder than others, but the ambient noise from the Toshiba drives inside the unit is pretty quiet.

Make no mistake, you can hear the drives as you scrub through a Final Cut Pro X project, or transfer files to and from the device, but I personally dont find it to be loud enough to be an annoyance. My Mac Pro rests about 3 feet away on the hardwood floor, and I cant hear the unit at all while playing back music on my Final Cut Pro timeline at 50% volume via the speakers in my LG UltraFine 4K Display.

The Promise Pegasus R4i is a great way to add a massive amount of storage to your Mac Pro. Because its an MPX Module, installation is extremely simple, with no configuration required.

The R4i, being completely devoid of fans, is a much quieter option when compared to standalone DAS units. And theres no power cables or Thunderbolt 3 cables to deal with, so no chance of accidentally knocking out a Thunderbolt 3 cable, or accidentally disconnecting power, introducing risk to your precious data.

Out of the box, the unit is configured in what I believe is the most sensible RAID solution for storing working media RAID 5. If you manage large video files that require having multiple terabytes of storage on hand, then the Promise R4i, at $2299.95 directly from Apple, is worthy of your consideration.

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Review: Promise Pegasus R4i MPX Module add a massive amount of storage to the Mac Pro [Video] - 9to5Mac

(Reuters Health) - Older women who eat lots of sweets and processed grains may be more likely to suffer from insomnia than their counterparts whose dont consume much of these foods, a U.S. study suggests.

FILE PHOTO: A shopper takes bread from a shelf at a Woolworths store in Sandton, South Africa, August 28, 2019. REUTERS/Siphiwe Sibeko

Researchers examined data from food diaries for more than 50,000 women in their mid-60s who had already gone through menopause, a transition that is also associated with an increased risk of sleep problems and insomnia. They focused on the dietary glycemic index, a measure of how many foods people consume that can contribute to spikes in blood sugar levels.

Women with the highest dietary glycemic index scores - meaning they consumed more refined carbohydrates like white bread, sweets and sugary soda - were 11% more likely than women with the lowest scores to report insomnia at the start of the study period.

They were also 16% more likely to develop new insomnia during the three-year follow-up period.

Our results point to the importance of diet for those who suffer from insomnia, said lead study author James Gangwisch of the Columbia University Vagelos College of Physicians and Surgeons in New York City.

Avoiding insomnia is therefore another good reason to avoid sweets besides weight control, Gangwisch said by email.

While the study wasnt designed to prove whether or how eating too many sweets and refined carbs might cause insomnia, its possible that hormonal changes may play a role.

When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep, Gangwisch said.

Insomnia disproportionately affects women, the study team notes in the American Journal of Clinical Nutrition.

In the study, women whose diet included higher amounts of vegetables, fiber and whole fruit (not juice) were less likely to have or develop problems with insomnia. Even though whole fruits contain sugar, they also contain fiber that helps minimize spikes in blood sugar, making these foods lower on the dietary glycemic index.

One limitation of the study is that researchers didnt objectively measure food intake, the quantity or quality of sleep, or any shifts in blood sugar or hormones.

Its also possible that chronic insomnia contributed to cravings for carbs or sweets, rather than women developing insomnia as a result of eating too much sugar and refined grains, Jose Ordovas, director of Nutrition and Genomics at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, pointed out.

Using these findings as the basis for prevention and treatment of insomnia is extremely premature, Ordovas, who wasnt involved in the study, said by email.

Doctors often recommend a low-glycemic diet to people who need to lower or control their blood sugar, including individuals with diabetes, or who need to lose weight or develop healthier eating habits.

Better sleep could be yet another reason to eat this way, Gangwisch said.

The take-home message here is to limit the consumption of highly processed carbohydrates such as added sugars since they could contribute toward or exacerbate insomnia, Gangwisch said.

SOURCE: bit.ly/2PFJPJ6 American Journal of Clinical Nutrition, online December 11, 2019.

Read more:
Sugar and white bread tied to older women's insomnia - Reuters

Highlights

As shocking as it may sound, there has been a tenfold increase in adolescent and childhood obesity in four decades, according to a 2017 study led by World Health Organization (WHO) and Imperial College London. The numbers are only going to increase in the coming decade. According to the World Obesity Federation's Atlas of Childhood Obesity, India, China and the US are expected to have the highest number of obese children globally in absolute terms, by 2030. Paediatrician Dr Gorika Bansal says that apart from malnutrition, obesity is the new rising concern in India. "It's the new emerging epidemic which needs to be curbed in time as aimed by WHO," she says.

Childhood obesity is a particularly troubling because a few extra kilos make kids go on a path to health problems that were once considered to be adult problems - like diabetes, high blood pressure, high cholesterol, etc.

Also read:Obesity Increases Dementia Risk: 6 Tips That Will Actually Help You Lose Weight

According to the recent stats stated by Indian Journal of Endocrinology and Metabolism, around 5-8.8% of school children are obese in India. And if the rates increase at a pace like this, India is going to rank at the second spot, closest to China around 2030, in the world chart for maximum number of obese children (5-19 years of age). This means that around 27 million Indian children will be obese by 2030, as stated by the World Obesity Federation.

Poor eating habits in kids can lead to childhood obesityPhoto Credit: iStock

Thus, one of the major goals of WHO is to halt the rise of obesity and diabetes. Prevention of childhood obesity is important because kids affected by obesity grow to be obese in later adulthood too. 2 out of 3 obese kids will become obese adults. Thus the need to prevent obesity right in childhood is highly important.

It's good to have fat children around who look cute and chubby. However, its consequences in later life like cardiovascular problems, type 2 diabetes, osteoarthritis, respiratory problems like asthma, obstructive sleep apnea, psychological issues like poor self-esteem, depression and poor life expectancy make childhood obesity a serious concern.

Of course genetics plays their role but on top of that are environmental and behavioural factors that result in childhood obesity.

Kids today have packed schedules with late hour schools, tuitions, extra classes and the pressure to get good grades. This hardly gives them any time to play outside. Overuse of gadgets, TV, mobile iPad computer games, etc are so captivating that kids have forgotten or are unaware of the charm of outdoor games.

Parents and family members are partly to be blamed for this as they themselves are in packed schedules and get no time for walking, jogging, or playtime.

Parents should restrict screen time for kids and encourage more playtime in order to prevent childhood obesityPhoto Credit: iStock

Also read:10 Lifestyle Tips That All Diabetics Must Follow

Consumption of sugary foods, high fat foods, especially the ones high in saturated fats and trans fats, salted snacks and aerated drinks are one of the major causes of childhood obesity and overweight kids.

Increased indulgence in kids for these foods is because they are given only such kinds of foods and beverages as part of treates and parties.

TV advertisements that glorify these products are also a big contributing factor for kids cravings such food items.

Kids follow their parents footsteps and unhealthy food practises at home makes them imitate them outside of home. The saying obesity runs in families is partly because of genes and majorly because of eating habits.

Because of rising pollution levels parents, tend to keep kids indoors in evening hours. And, increased pressures of getting good grades, also puts pressures on working parents to take care of kids' studies during evening hours when they're back home.

Also read:Not Losing Weight Despite Working Out? 5 Exercise Mistakes You Must Watch Out For

Teenagers experience anxiety issues, stress, emotional problems or depression, all of which can lead to binge eating, leading to obesity .

Force feeding infants and toddlers, or feeding them in front of a screen makes kids put on weight. Parents should try to feed kids without any screens or distractions as it will help the kids be aware of their satiety signals. Force feeding kids has the same effect, where kids forget their hunger and satiety cues. For a majority of mothers in the clinics, we feel the baby's weight is a concern even though the kid is active and fit.

One of the best and most effective measures of curbing childhood obesity is bringing an improvement to eating and exercising habits of the entire family. Following tips may help too:

Parents should take out time to play and exercise with kidsPhoto Credit: iStock

Also read:What Are The Main Causes Of Childhood Obesity? Health Risks That An Obese Child Might Face And Tips To Prevent Obesity

So, spreading awareness about all of this amongst adults and in schools is important for our community as a whole.

Nutrition classes should be started in schools-in which kids are taught to read food labels and prepare quick and healthy snacks at home. Such classes should be glorified and rewarded.

(Dr Gorika Bansal is city-based Consultant Pediatrician)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Decade-End Special: How Incidence Of Childhood Obesity Increased In The Past Decade And What Parents Should Do About It - NDTV News

The basics: I'm Nakeshia Thompson (@keeshnicoletv), 25, and I live in Austin, Texas, as an assistant property manager. After breaking my ankle at 240 pounds and losing some of my mobility, I realized I needed to make a change and overhauled my diet and fitness routine. I've lost 94 pounds.

Food was my comfort whenever I dealt with anything that was remotely emotional in my life. Whether I was feeling happy, sad, angry, or bored, I felt as if there wasnt an emotion that food couldnt fix.

My idea of a good time was being as sedentary as possible and loading up on delicious foods, rotating between salty, savory, and sweet. I hated the idea of working out because I viewed it as something I would never actually be able to master.

I would look at big, beautiful women on Instagram and think, maybe if I act like Im a proud, plus-size girl, Ill learn to be happy in the body Im in. But the truth of the matter was, I couldnt fool myself forever. Deep down, I hated the way I looked.

Things eventually got so bad that I would avoid the mirrors in my home and out in public so I wouldn't see how big I was getting. I even hid from taking full-body photos like it was the plague.

I had tried to lose weight a couple of times in the past, only to gain it back and then some. Obesity runs in my family, too, so I also carried the belief with me that I was destined to be overweight..forever.

Losing my mobility over the months that followed helped to bring into perspective just how completely out of shape I was and how little I would be able to do for myself if I ever lost my mobility permanently.

Even hopping on one leg to grab the remote felt like running a 10k to me. I flat out told my doctor that crutches would not be an option because I couldn't bare the weight of my own body. I vowed to myself that the minute I could stand on two feet again, I would begin to change my lifestyle and commit to losing weight.

As time progressed (and with clearance and guidance from my doctor), I was able to complete more treadmill and elliptical workouts. Once the number on the scale finally started to move, I became even more excited and began incorporating healthier snacks and home-cooked recipes into my diet, which ultimately helped kick my weight-loss journey into full effect.

Ive learned that the secret to losing weight and keeping it off is choosing a diet that youll be willing to stick to for the rest of your life. Diets that require extreme calorie restriction or completely cutting out an entire food group are almost certain to fail in the long run. I mean, who really could go for the rest of their life avoiding bread? Thats absurd to me.

So instead, I increased the amount of healthy food I was eating and decreased the less nutritious onessimple as that. Its okay to have a cupcake once in a while, I know. The point I try to make is to not over-indulge in those foods, but to treat myself here and there so I never feel deprived.

My "all the time" foods included fresh/frozen vegetables, water, lean meats, fresh fruits, plain yogurts, etc. My "sometimes" foods included chips, juice/soda/alcohol, sweets, fried foods, red meat, and others.

For me, sometimes meant about once every week or two, and all the time meant at any point during breakfast, lunch, as a snack, or dinner, every day. Thinking of food as part of these two categories allowed me to learn how to eat to livenot the other way around.

Also, it allowed chips and candies to become more of a treat for me, and I quickly grew to appreciate those foods much more than when I was eating them on the regular.

An important point here that I wish more women realized is that on the days when you do decide to have a slice of chocolate cake, if youve been working your butt off up to that point, you can't beat yourself up about it. Girl, close your eyes and savor every piece of that slice. Guilt-tripping yourself will only rob you of the pleasurable experience cake is designed to offer. As long as you pick right back up where you left off on your healthy lifestyle, your journey will still be right on track (trust me).

I've also learned how to savor a cheat meal, as opposed to a cheat day. Enjoying my favorite foods doesnt always have to end in a binge. Ive learned to enjoy one delicious meal without going overboard with breakfast, lunch, dinner, *and* snacks in between just because I feel like it.

I would walk until I started to work up a sweat and I could feel my heart beating at an uncomfortable, yet tolerable pace. From there, I began walking on an incline. Inclines turned into light jogs, and jogs turned into full-blown running. Now I run every day, sometimes indoors and other times outside. I also suffer from asthma, so running used to be *such* a struggle, but now I fight to push my pace on the regular.

In the past year or so Ive also been incorporating more strength exercises. Muscle mass helps to burn fat, so once Im done with a run I take about 10 to 20 minutes to lift dumbbells and perform a few bodyweight exercises such as lunges, push-ups, and crunches.

Not all victories are won on the scale, I realized. So I came up with other metrics to use for measuring my progress. Obsessing over my weight did nothing but make me lose confidence. Instead, I now put more emphasis on other types of measurements such as:

Using more than just my scale weight or waist inches as measurement has proved to be much more satisfying than throwing myself to the mercy of a scale each week.

No matter what the scale says, no matter how my clothes fit, no matter what the reflection in the mirror staring back at me looks like, choosing to keep going on this journey is the number one reason why Ive lost so much weight. I am a force to be reckoned with because I refused to give up on myself.

This journey is beyond worth it. I feel like Im living a new life in a new body. Losing weight has impacted so many other facets in my life outside of just getting better in the gym. My self-discipline is so much more refined in every aspect of my life, and it impacts the way I work, the way I do business, and even the way I treat others.

This journey has been long and hard, but to have it any other way would be to lose the magic of the process. As the J.Cole lyric goes, Theres beauty in the struggle."

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'I Started Rethinking Cheat Days And Got Into RunningAnd I've Lost 94 Pounds' - Women's Health

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Time-restricted dieting can lead to weight loss, lower blood pressure - Tribune-Review

Starting your day off with a healthy meal can be a key component in achieving sustainable weight loss. Specifically, incorporating high protein foods into your favorite breakfast recipes is an easy routine shift that could yield considerable weight loss results.

To make it easier for you to find flat-belly breakfast recipes, we collected four of our favorite morning meals that can help you lose weight fast.

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If you have a sweet tooth, this is an excellent healthy breakfast option for you. This gluten-free breakfast is high in protein and a healthy way to start your day, especially if you love the combination of chocolate and bananas

What You'll Need: chocolate whey protein, pancake flour, chia seeds, baking powder, eggs, banana, almond milk

Recipe: Dr. Axe

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If you need a quick breakfast before starting your day, this is a fantastic recipe that is healthy and easily customizable. Although oatmeal is delicious on its own, the egg adds necessary protein for a well-balanced breakfast. Choose either sweet or savory toppings depending on what you are craving.

What You'll Need: almond milk, old fashioned oats, egg, salt

Recipe: Nutrition Starring You

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If you're looking for a more savory breakfast option, this is another delicious recipe that will keep you full and prevent you from snacking before lunch. Summer Yule, RDN, explains, "This dish is low-calorie but high in protein and veggies, with enough fat to leave you feeling satisfied."

What You'll Need: eggs, cheese, olive oil, onion, sun-dried tomatoes, baby kale

Recipe: Summer Yule

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If you want to meal prep a healthy breakfast, this is a fantastic option that can incorporate protein and fruit into your diet. Combining protein, almonds, and cherries, this is a great recipe and easy way to add more nutrients into your diet first thing in the morning.

What You'll Need: rolled oats, vanilla protein powder, baking powder, cinnamon, bananas, vanilla extract, egg whites, almond milk, cherries, almonds

Recipe: Radical Strength

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4 Flat-Belly Breakfast Recipes You Should Try This Week For Weight Loss - SheFinds

The new low-carb SlimFast Advanced Nutrition Bananas & Cream shake is a lactose- and gluten-free meal replacement that also packs in 24 vital vitamins and minerals. The new flavor joins the other decadent flavors in the SlimFast Advanced Nutrition ready-to-drink line-up including Strawberries & Cream, Vanilla Cream, and Creamy Chocolate.

In addition to the ready-to-drink shakes, SlimFast Advanced Nutrition also offers two Smoothie Mixes to ensure you can customize your morning smoothie whenever you need, with Creamy Chocolate and Vanilla Cream.

SlimFast Advanced Nutrition products are available now at national retailers including Walmart, fine grocers like Publix, Kroger, Ahold, Wakefern, HyVee, and Meijer, and online at Amazon.com.

About SlimFastSlimFast was founded in 1977 to help Americans lose weight safely, reliably, deliciously, and with ease, thereby creating the meal-replacement shake category. To date, the SlimFast Plan can boast credit coast-to-coast and around the world, for helping millions to lose weight and keep it off. SlimFast has developed the following product lines: Original, Advanced Nutrition, Advanced Energy, Keto, and Diabetic Weight Loss. SlimFast can point to clinical trials, conducted by independent researchers that demonstrate proven and sustainable weight loss. SlimFast is based inPalm Beach Gardens, Fla.

SOURCE SlimFast

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SlimFast Goes Bananas Adding To Its Advanced Nutrition Line With Exciting New Flavor: Bananas & Cream - PRNewswire

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