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Weve all established that for fat loss, the only thing that matters is a caloric deficit which you achieve by weighing your food and tracking. To track your food efficiently, you have to cook your food yourself. While this isnt a problem for most, it can be quite challenging for students in hostels, people that work long hours or anyone that doesnt want to go through the stress of extreme tracking. Here are some great tips on how you can achieve a caloric deficit without strict tracking. All youre going to need is a free application called myfitnesspal, a kitchen scale to weight your food and a bathroom scale.

Focus on foods with fixed calories

There are a lot of foods that have set amounts and hence set calories for example eggs, bread slices, frozen foods, foods packaged in single servings. Adding these into your diet allow you to track your food without weighing them on a scale.

Meal prep is your best friend

For foods that need to be weighed like chicken, vegetables, rice, pasta etc, all you have to do is dedicate a few hours to meal prep for two weeks and youre sorted. Boil chicken and add 100g into packets, steam veggies and store in single servings, boil rice/pasta/cook a chapati in single servings and store them. Toss one serving of rice, one serving of veggies and one serving of chicken together in a lunch box, top with your favourite sauce and your meal is ready in less than three minutes. Alternatively, you can mix the boiled chicken with your favourite sauce and add into a sandwich with a side of veggies.

Frozen foods go a long way

If youre one of those people that cant manage meal prep, frozen foods have a large variety of protein options that you can use instead of chicken. They also have all the nutritional info mentioned on the box making them really easy to track.

International fast food chains

If you can order take out frequently, international fast food chains have all their nutritional info available on their websites through which you can track the foods you eat. Just remember to overestimate calories a bit since theyre not efficiently weighing all their portions.

A little uncertainty wont make much of a difference

Nutritional info for fruits is available by pieces. While Id prefer weighing in grams, it wont make enough of a difference to harm your progress even if youre tracking by pieces. Similarly, almost all vegetables are extremely low calorie. Estimating amounts with vegetables shouldnt make much of a difference either.

Sweet cravings

Now that meals are sorted, what do I do about deserts? Again, packaged goods! Chocolates, cupcakes, soft cakes, biscuits, basically anything with a label that you can track and youre good to go.

Fat loss requires consistency, dedication and most importantly no excuses. If youre determined, youll find a way no matter where you are or what you do.

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HOW TO LOSE WEIGHT WITHOUT STRICTLY TRACKING CALORIES | Health & Nutrition - Mag The Weekly Magazine

How one Durham program, Bull City Fit, is partnering doctors concerned about childrens health with parks departments to change young lives.

On a rainy, cold and dark winter evening, several dozen children from age 5 into their teenage years gathered in the courtyard of a Durham Parks and Recreation building, counting out stretches, jumping jacks, lunges and leaps in unison.

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Between the numbers were shouts relaying the rules of Bull City Fit, an innovative community-based program focused on reducing child obesity, particularly in low-income children: Play hard, play fair, play safe and play as a team.

The nightly activity at Durhams Edison Johnson Recreation Center is a partnership between pediatricians at Duke Childrens Healthy Lifestyles Program and the city of Durhams Parks and Recreation Department. Children struggling with obesity have been referred by their health practitioners to a year of the no-cost, organized sessions that are available six days a week. Bull City Fit has two locations in the city. The one at Edison Johnson is for children ages 5 to 18. The other, at W.D. Hill Recreation Center, focuses more on pre-teens and teens in the 11-18 age group.

The program is the brainchild of Sarah Armstrong, a pediatrician at Duke University Medical Center, and her colleagues. Armstrong, who has dedicated much of her professional life to the growing epidemic of child obesity, routinely sees young patients presenting with conditions that used to be reserved for later in life: 8-year-olds with Type 2 diabetes and in need of daily insulin shots, 10-year-olds on blood pressure medicine.

Overweight children arent served well by concentrating solely on diet and calorie intake, a method more effective with overweight adults, she said. Concentrating on what an individual child can control their activities and being open to healthy habits can help build self-confidence and instill healthful behaviors that can continue into adulthood.

In kids, its helpful to focus on the physical activity side of things, said Armstrong. Being active is inherently a kid thing.

At Bull City Fit, children get their choice of rotating activities each night, from dance classes, track events, Capture the Flag games, basketball, tennis and more. Each offers an opportunity to try out new sports and activities in an environment where everyone around them is facing the same challenges.

Theres also a twist to how Bull City Fit works its not just the children referred by the doctors who are there.

The program requires a parent or guardian to take part in physical activities while there as well. Adults can either join their kids in what they are doing, work out in a small gym with exercise equipment or take such Durham Parks and Rec classes as Zumba or Spin offered at the same time. Older and younger siblings also are welcome. A highlight of Bull City Fit is weekly cooking classes on Tuesdays, in which families learn new ways to prepare healthy foods.

The Durham-based program is a small but strong stand against the scourge of child obesity in the state, where an estimated 13.5 percent, or one in every seven North Carolina adolescents ages 10 to 17, are currently defined as obese, according to an annual survey put out each year by the Robert Wood Johnson Institute.

Though the number is higher than child health advocates would like, the 13.4 percent child obesity rate lands North Carolina in the lowest third of states. Faring worse are states such as Mississippi (25.4 percent), West Virginia (20.9 percent) and Kentucky (20.8 percent) at the top.Utah (8.7 percent) and Minnesota (9.4 percent) have the lowest rates in the country. The trend follows through to the youngest children, with 14.2 percent of children in North Carolina ages 2 to 4 who receive WIC supplements considered obese in 2016.

And while theres been no shortage of research into the epidemic of obesity in general, and child obesity in particular, the large-scale solutions continue to be elusive, with incremental public health victories.

We dont have soda machines in schools and, by and large, recess is required every day in North Carolina schools, Armstrong said, about those public health wins. But, we havent really seen the comprehensive changes that make a dent in the epidemic of childhood obesity.

Part of the challenge is that childhood obesity is often framed as a failure of some sort, either on the part of parents or the children and not seen through the lens of the health condition that it is, Armstrong said.

Theres blaming of the parents for not regulating their childrens well-being, theres blaming of the children themselves, theres blaming of the school system for not feeding them the right food, Armstrong said. All of that blaming is not getting us anywhere. We have to remove the shame and stigma of what essentially is a health condition.

Thats exactly what Bull City Fit is trying to do, by getting rid of the stigma and building support on the community level to support largely low-income families as they face childhood obesity issues.

A study of Bull City Fit published in JAMA Pediatrics in early 2018 has shown that the community approach to child wellness is working, perhaps without dramatic weight loss numbers but in ways that showed promise through increased activity levels. A randomized clinical trial followed nearly 100 children, 70 percent of them living in impoverished homes, who spent six months with Bull City Fit. The trial didnt show reductions in BMI over that short period of time, but it did indicate there were significant improvements in quality of life and activity levels.

Now, the Bull City Fit model is being recreated in seven other counties around the state Cumberland, Montgomery, Moore, Richmond, Rowan, Wake and Wayne, with assistance in funding from the Duke Endowment. [Disclaimer: N.C. Health News also receives grant funding from the Duke Endowment, but the foundation has no input into editorial decisions.]

Krysta Hilliard has already come on board with what Bull City Fit is aiming to do, just a few weeks into her familys participation. Her son Kaden, 7, joined the program earlier this fall at his pediatricians suggestion. Hilliard is planning on making it two to three evenings a week, a big commitment given the family is coming from Hillsborough, about 15 miles away.

Our main goal is to have him lose weight and make him as healthy as possible, she said.

Only a few weeks in, they already have made changes. Weekends have shifted to limit computer time and instead include family walks. Kaden, typically a bit shy, has been outgoing and excited to try new things and connect with other kids. His mom signed up for a spin cycle class, a challenge but one thats making her feel good about her own exercise.

He used to complain about running, telling his mom he was too slow. But after trying it out with Bull City Fit crew and staff, hes enjoying the activity and proudly telling his mom how fast he is getting.

Kaden was selected as the programs Kid of the Week in early December, reporting that his favorite healthy food is now broccoli and that you can have fun if you are kind and try hard.

Mother and son also really enjoy the regular Tuesday night cooking program, making zucchini noodles, broccoli tots and parsnip fries on a recent evening, things they had never tried before.

There are no requirements about how frequently families need to attend Bull City Fit. Some will come a few times a month while others may come a few times a week.

Elser Aguilar comes every night with his 6-year-old son, Elser Jr., and daughter Catalina, 4. The time at Bull City Fit is not only a positive way to instill healthy habits, but its also important family bonding time.

Aguilar works a full-time job at a grocery store before going to another job cleaning offices in the evening hours. The hours the trio gets to spend together at Bull City Fit are valuable, Aguilar said.

Nights at home arent as productive, he said, with him getting tired from his long days and nights of work, and the children then gravitating toward sedentary activities like video games. At Bull City Fit, the whole family can play, bond and be active.

The idea is to build up the whole family to address the effects of obesity, by finding ways to get kids excited about playing and moving, and cementing that parental support as well, said Rachel Fleming, the Bull City Fit program director who first connected as a volunteer when she was an undergraduate at the University of North Carolina at Chapel Hill.

We really want to encourage families to do whats realistic for them, Fleming said. Whatever they do, we want to celebrate that.

The Bull City Fit model is one that people across the state are also getting excited about.

The program also has received attention for the way it links community parks departments with medical providers, connections that dont necessarily exist otherwise. In 2017, the program was recognized for a National Partnerships Award from the National Recreation and Park Association.

Michelle Wells, the executive director of the N.C. Parks and Recreation Association, is a strong proponent of what Armstrong and Bull City Fit are doing. Shes had Armstrong come speak at the annual conference her group holds for city and county park departments around the state.

Every year, people leave excited about the programs approach to obesity and families and begin looking for ways to replicate it in their communities.

Its not only participants in these programs who benefit, Wells said. Once those connections are made through programs like Bull City Fit, a doctor may more readily talk to other patients and their families about the greenway systems in a community, available swimming pools and lessons, or low-cost or free sports and recreation programs that are available.

Child obesity, after all, isnt a problem that one person or one pediatrician or one recreation director is going to solve on their own.

It takes lots of partners in that community to combat all types of issues, Wells said. No one group has all the answers.

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Fighting childhood obesity by teaming up - North Carolina Health News

Health benefits of Sattu (gram flour): This Indian superfood can help you lose weight, lower cholesterol  |  Photo Credit: Getty Images

New Delhi: Sattu, or gram flour, is a versatile Indian food that has been part of the diet in several parts of the country such as Bihar, Uttar Pradesh, Punjab, Delhi, Madhya Pradesh and West Bengal. The flour, which is a mixture of ground pulses and cereals, is loaded with protein, fibre, vitamins, minerals, and other essential nutrients that can improve health in numerous ways. This nutrient-dense underestimated Indian superfood can improve your digestion, increase metabolism, aid weight loss and offer many health benefits.

Sattu can be used in a variety of Indian dishes and consumed in multiple ways - ranging from sattu sherbat, sattu ke parantha to meetha sattu. Basically, it is prepared by dry roasting grains or grams - the most common ones being barley or bengal gram. Here are some health benefits of adding sattu to your diet.

Good for digestion: This Desi power food is great for your digestive system mainly due to its high fibre content. Fibre in sattu helps cleanse the colon and stomach, thereby preventing constipation and other digestive problems. Sattu also contains several minerals such as iron, which can help improve bowel movements.

Helps with weight loss: Sattu is high in fribreand protein, which can offer many benefits for weight loss and health. Since sattu also contains many essential vitamins and minerals like potassium and magnesium, it reduces bloating, boosts metabolism and helps the body burn calories effectively. Try using this nutrient-rich flour in your recipes to burn fat and boost your weight loss.

Reduces cholesterol: Sattu is high in dietary fibre, which can help lower cholesterol and protect your heart. In fact, Cardiologists have suggested that having a teaspoon of sattu mixed with a glass of water on a daily basis can reduce cholesterol levels and regulate blood pressure, which,in turn, helpslower the chances of any coronary artery disease.

Reduces blood sugar: Sattu is a diabetic-friendly food. Itis low on the glycemic index scale, bringing with it the ability to fight diabetes. Sattu is also high in protein and other nutrients that can be beneficial for people with diabetes.

Beauty benefits: Traditionally, sattu has been used to treat many hair problems, including hair fall, as it contains certain vitamins and minerals that can make hair follicles strong. It is also claimed that sattu has amazing hydrating properties, and adding a glass of sattu drink to your daily diet may promote healthy skin, giving you a natural glow to your face.

In conclusion, sattu is a very versatile ingredient that can be eaten in various forms - you can eat it or drink it.Sattu sherbat or sattu drink is a great refreshing summer drink to quench thirst and keep the body hydrated. During winters, sattu can be added to a variety of recipes such as litti, laddoo, stuffing in paranthas, etc. For instance, you can make sattu ka parantha for a healthy, filling breakfast or snack. Sattu has immense health benefits and can be consumed as part of a balanced diet.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Health benefits of Sattu (gram flour): This Indian superfood can help you lose weight, lower cholesterol - Times Now

If youve ever tried to lose weight, youve likely heard that a calorie deficit is required.

Yet, you may wonder what exactly it involves or why its necessary for weight loss.

This article explains everything you need to know about a calorie deficit, including what it is, how it affects weight loss, and how to achieve it in a healthy, sustainable way.

Calories are the units of energy you get from foods and beverages, and when you consume fewer calories than you burn, you achieve a calorie deficit.

The calories you burn or expend each day also known as calorie expenditure include the following three components (1):

If you provide your body fewer calories than it needs to support these three components of calorie expenditure, you put your body into a calorie deficit. Doing so consistently for long periods results in weight loss (1).

Conversely, you will gain weight if you regularly provide your body more calories than it needs to support these functions. This is called a calorie surplus.

A calorie deficit occurs when you consistently provide your body with fewer calories than it needs to support calorie expenditure.

For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels (2).

To create this calorie deficit, you need to know what your maintenance calories are. Maintenance calories are precisely the number of calories your body needs to support energy expenditure.

You can use calorie calculators like the Body Weight Planner from the National Institute of Health. Such calculators estimate your maintenance calories based on your weight, sex, age, height, and physical activity level (3).

Though calorie calculators provide a good idea of your maintenance calorie needs, you can get a more precise number by tracking your calorie intake and weight for 10 days (4).

While maintaining the same level of daily activity, use a calorie tracking app to track your calories and weigh yourself daily. For an accurate result, use the same scale, at the same time of day, and wearing the same clothes (or nothing at all).

Your weight may fluctuate day to day, but if your weight has otherwise remained stable over the 10 days, the average number of calories you consumed per day is a better representation of your maintenance calories.

Divide the total number of calories you consumed for 10 days by 10 to find your average daily calorie intake. Then, subtract 500 calories from this number to determine your new daily intake goal for weight loss.

For example, if you find your maintenance calories to be 2,000 per day, your new daily calorie goal would be 1,500.

As you lose weight, your maintenance calories will decrease over time, and you will need to adjust your calorie intake based on your weight loss goals (1).

Still, to ensure healthy weight loss and adequate nutrient intake, women should not consume fewer than 1,200 calories per day, and men no fewer than 1,500 calories (5).

You can estimate your maintenance calories by using an online calculator. Alternatively, for a more accurate number, monitor your calorie intake and weight for 10 days.

You can achieve a calorie deficit by consuming fewer calories or increasing your physical activity levels or both.

That said, it may be easier and more sustainable to create a calorie deficit through diet rather than exercise alone, as you may not have the time, energy, or motivation to exercise daily. Plus, exercise doesnt burn as many calories as many people believe (6, 7, 8, 9, 10).

In other words, it may be easier to eat 500 fewer calories each day than to burn this number of calories through exercise. Nonetheless, its still recommended to engage in muscle-strengthening and aerobic exercises for their beneficial effects on overall health (11).

The Physical Activity Guidelines for Americans from the Department of Health and Human Services recommend that adults do 150300 minutes of moderate-intensity exercise, or 75150 minutes of vigorous-intensity exercise, weekly (12).

Moderate-intensity exercise includes brisk walking and light bicycling, whereas examples of vigorous-intensity exercise are jogging and fast bicycling.

The guidelines also recommend that adults do muscle-strengthening activities involving their major muscle groups including the back, shoulders, chest, arms, and legs at least two days every week (12).

Engaging in muscle-strengthening activities will help your body prioritize the loss of body fat rather than muscle mass (13, 14, 15).

Its likely more sustainable to create a calorie deficit through diet rather than exercise alone. However, physical activity is important for many aspects of health.

Cutting calories from your diet to create a calorie deficit doesnt necessarily require drastic changes.

In fact, several strategies can help you reduce your calorie intake to lose weight and maintain it and they dont even require calorie counting.

You may be able to eliminate several hundred calories from your diet simply by reducing or eliminating your intake of sugary beverages like soda, fruit juices, and specialty coffee drinks.

Alcoholic beverages can also pack a significant number of calories.

The calories from these beverages dont provide fullness, and in excess, they can lead to weight gain, heart disease, and diabetes (16, 17, 18, 19).

The sugar, fat, and salt in highly processed foods, including sugary beverages, fast foods, desserts, and breakfast cereals, make these high calorie foods highly palatable and encourage excess consumption (20, 21).

In fact, one study showed that people who were allowed to eat as much or as little as they wanted ate 500 more calories per day on a diet containing highly processed foods, compared with a diet containing minimally proceeded ones (22).

Minimally proceeded foods are rich in vitamins, minerals, and fiber and include foods like lean proteins, fruits, vegetables, nuts, and legumes. A diet rich in minimally processed foods will help prevent you from overeating and ensure you get the nutrients your body needs.

If your current diet consists of many highly processed foods, slowly begin to replace those items with minimally processed ones. For example, swap sugary cereals with oatmeal topped with fruit, or swap chips with lightly salted almonds.

Preparing and eating your meals at home allows you to control the ingredients and your portion sizes and therefore, your calorie intake.

One study showed that people who cooked dinner at home 67 times per week consumed 137 fewer calories per day, on average, than people who cooked dinner at home 01 time per week (23).

Eating home-cooked meals is also associated with better diet quality, an increased intake of fruits and vegetables, lower body fat levels, and reduced risks of heart disease and diabetes (24).

Whats more, frequently cooking at home can save you money (25).

Reducing your consumption of sugary beverages, consuming a diet containing mostly minimally processed food, and eating at home can help you reduce your calorie intake.

A calorie deficit occurs when you consume fewer calories than your body expends.

A calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss.

Eliminating sugary beverages, consuming mostly minimally processed foods like fruits and vegetables, and eating home-cooked meals can help you reach a calorie deficit without calorie counting.

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What Is a Calorie Deficit, and How Much of One Is Healthy? - Healthline

Make sure you dont land on Santas naughty list for overindulging in all of your favorite holiday foods. A Baylor College of Medicine family physician says staying active is the best way to counteract holiday calories, plus he offers some more expert advice.

On average, between Thanksgiving and New Years people can gain about 1 to 2 pounds, said Dr. Irvin Sulapas, assistant professor of family and community medicine and primary care sports medicine physician at Baylor. It doesnt sound like a lot, but it can make a difference five years down the road.

Sulapas offers three essential tips on how to get an early start on your New Years resolution and work off holiday eating.

Remain active

Although the holidays may seem too busy to fit in a workout, there are ways to stay active during the season so you can enjoy holiday foods while also burning some calories.

In many parts of the country, the weather is a lot nicer for being outdoors, Sulapas said. This is the time of year where there are a lot of fun runs and 5k walks. Peoples kids are also home for the holidays so its a good time to be with family, be outdoors and get a little movement.

If the weather is not conducive to being outdoors, Sulapas recommends finding time to visit an indoor gym for resistance training or cardio. He adds that walking through the local mall or shopping center to holiday shop is another way to burn extra calories.

Walking is a great form of exercise, Sulapas said. I have patients who say their goal for exercise during the holiday is just walking for an hour-and-a-half through the mall.

Sulapas recommends trying to fit in exercise sometime before or after you have your holiday meal.

Enjoy the holidays with family and try to find some activities where you can all be active together, Sulapas said. Go walk in the park or to the mall for holiday shopping together so everyone is getting out and getting some exercise.

Portion control

You do not have to miss out on all your favorite foods to avoid gaining weight during the holidays, Sulapas said. He recommends portion control all year around, even during the holidays so you can enjoy your meals without the guilt.

Holiday foods are delicious but things that you can do when you have a holiday turkey, for example, is to try to eat a serving of turkey breast instead of dark meat or just pair it with small portion of dark meat, which will save you some calories, Sulapas said. The most important thing is to eat everything in moderation.

If your portions are going to be bigger than normal during the holidays, Sulapas said the key is to stay active through any kind of exercise.

Stay consistent

Its just as important to stay consistent and motivated when it comes to exercise and being healthy throughout the year. Sulapas recommends regular exercise and eating everything in moderation before and after the holidays as well.

When it comes to New Years resolutions, Sulapas recommends aiming for shorter, smaller health and exercise goals.

Consistency and staying motivated are always big factors, Sulapas said. What I usually recommend when someone is trying to lose weight is aim for shorter goals like aiming to lose 1 pound versus 5 to 10 pounds per week. If you aim for 1 to 2 pounds a week, I have seen people lose 20 to 30 pounds in a span of six months.

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Three tips to work off holiday eating - Houston Chronicle

VANESSA Feltz showed off her 3.5 stone weight loss in a ruffled mini dress at the panto last night.

The 57-year-old looked incredible as she posed in a gorgeous frock and showed off her slimmer legs.

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The radio presenter grinned as she wrapped an arm around her grandson, who looked adorable in a very jazzy grey suit.

Vanessa is now down to a size 12 after undergoing surgery for a gastric band after years of struggling with yo-yo dieting.

Despite her dramatic transformation, and her three-and-a-half-stone weight loss,Vanessa has said she won't stop there and aims to lose another seven pounds by the end of the year.

Talking about the impact her weight loss has had on her relationship with her 47-year-old partner Ben Ofoedu, Vanessa admitted to Woman Magazine: "He doesn't seem to have become any less keen on a bit of how's your father, put it that way.

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"He likes a bigger woman with a big fat bum.

"Mine has almost dwindled away, so I don't think he'd have cared if I hadn't lost an ounce, but he likes the confidence."

She added: "I've been able to get sexier underwear. I love a negligee - I've got some fabulous satin ones which I think are absolutely irresistible to Ben.

Size-12 Vanessa was able to wear a bikini for the first time on holiday in 35 years earlier this summer - and felt fantastic.

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Losing weight has also helped her worry less about having a heart attack or suffering from diabetes.

And she claims it's helped with her menopause symptoms as she feels "less hot and bothered, less bad tempered and less stressed".

Its her second gastric band after the first one, fitted in 2010, almost killed her when it went wrong.

Vanessa has been engaged to lead singer of Phats & Small since 2006. They were due to wed in 2007 and again in 2011 but have yet to get married.

Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220.

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Vanessa Feltz shows off her 3.5 stone weight loss in a ruffled mini dress at the panto - The Sun

DALLAS--(BUSINESS WIRE)--Naturally Slim, a digital behavioral health company focused on metabolic syndrome (MetS) reversal, diabetes prevention and weight management within the employer-sponsored space, today announced compelling study results which were recently published in the Journal of Occupational and Environmental Medicine. The study, entitled, The Efficacy of Repeated Corporate Sponsored Commercial Weight Loss Programming, found that employers can help employees lose weight and keep it off long-term when they offer repeat or on-going access to employer-sponsored weight loss programs.

The U.S. Preventative Services Task Force reports that behavioral weight loss interventions are effective and can lead to clinically significant health improvements, based on programs that include ongoing behavioral support for participants year after year. However, weight loss interventions offered by employers are typically limited to one and done programs, restricting employees to one-time participation in a short-term program during their tenure with a company.

This study tracked the weight loss and health improvements of 11,825 employees from two different companies as they participated in the Naturally Slim weight loss program multiple times. The employees lost weight the first time they completed Naturally Slim but on-average experienced some weight regain after completing the program. After choosing to participate in the program again and brush up on the skills they learned, participants lost more weight, leading to an average long-term weight loss of approximately 4.5% of their initial body weight. And as reported by the National Institutes of Health, by losing as little as three percent of their body weight, they likely decreased their chances of developing costly diseases, like diabetes, heart disease, and some forms of cancer.

While the holidays shine a spotlight on employee health and well-being, the truth of the matter is our program must be a year-round, ongoing approach to clinical weight loss and emotional well-being to enhance participants quality of life while also saving employers money, said Rob Butler, CEO of Naturally Slim. Thats why the entire Naturally Slim experience, including the digital curriculum, online dashboard, mobile app, social community, coaching support and more, is focused on helping participants change behavior and build new skills to develop a healthier relationship with food, physical activity and mental health. We plan to continue to expand our vision of a holistic well-being ecosystem for individuals in 2020.

Naturally Slim also shared weight management and emotional well-being tips to help employers and plan sponsors better support their employees during the busy holiday season as well as throughout the year. The company, which manages over two million eligible participant lives and is the largest weight management company in the employer-sponsored space, offers an online program that teaches participants simple, repeatable skills to lose weight, move more, sleep better and stress less. It has helped hundreds of thousands of people learn the skills they need to lose weight, maintain that weight loss long term, and improve their overall quality of life.

The holidays can be a wonderful time to connect with family and friends and enjoy the fun and festivities, but they can also bring on unintended consequences for some, such as weight gain and feelings of sadness, grief, loss and loneliness. Planning out a strategy to better navigate an enticing buffet table, indulge in that special holiday cocktail, have a difficult conversation with a family member, or manage holiday stress can help employees overall well-being during the season. Naturally Slim highlights several tips compiled by its team of health professionals, including:

For more information, tips and best practices about employee weight management and well-being during the holidays and year round, visit the Naturally Slim blog at http://www.naturallyslim.com/the-skinny or to read Naturally Slims recently published article in the Journal of Occupational and Environmental Medicine click here.

For 15 years, Naturally Slim has helped hundreds of employers and plan sponsorsincluding American Airlines, The University of Texas System, Brinker International, The Hartford, Michaels, Baylor University, Genesis Health System, Oklahoma State University and many otherscombat obesity and reduce the prevalence of metabolic syndrome risk factors that can lead to serious health conditions.

About Naturally SlimNaturally Slim is the leading digital behavioral counseling program focused on metabolic syndrome (MetS) reversal, diabetes prevention and weight management in employee and health plan populations. The program has helped hundreds of thousands of people learn the skills they need to lose weight and maintain that weight loss long term. The online program teaches participants simple, repeatable skills to lose weight, move more, sleep better and stress less. Naturally Slim unites the common goals of companies and individualslowering healthcare spend and improving health outcomes. Without the hefty price tag associated with traditional behavioral coaching, Naturally Slim is the single most cost-effective way to reduce obesity-related disease in populations, helping employers and health plans do the most good for the most people. Designed and administered by experienced medical professionals and based on the most effective clinical weight loss programs, more than 50 percent of participants with metabolic syndrome reverse their condition, and 55 percent of participants reduce their risk of type 2 diabetes. To learn more, visit http://www.naturallyslim.com.

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New Study from Naturally Slim Demonstrates Effectiveness of Ongoing Employer-Sponsored Weight Loss Programs - Business Wire

Weight loss of others can be the inspiration and motivation needed for some people to embark on their very own weight loss journey. One woman and man recently shed more than 20 stone combined, after struggling for a number of years with their weight they decided to transform their lives for the better and documented their dieting journey through Reddit.

In a separate post, her partner revealed the reason behind their lifestyle change.

Writing under the username Sin859, he revealed: I got turned away from the Gringotts ride at Universal Orlando last year due to body restrictions.

The pair decided to use a Keto diet plan in order to shed the extra body weight.

Lillykate22 revealed: I started doing Keto, intermittent fasting, and exercising at least 4-5 times a week.

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Once I started losing weight it was addictive.

Now sometimes when I look in the mirror, I dont recognise myself.

Her partner had a similar approach to shading weight, he said: Ive still got a long way to go, but Keto and working out almost daily have helped a ton.

My girlfriend decided she was jumping head first in weight loss and I told her I would try it for 30 days.

Now its been a few months and I feel great.

Pursuing my hobbies I lost interest in, going outside a ton, walking everywhere and just going to the gym and not feeling like Im going to die.

I went from only being able to walk a mile, to running 3+ miles with minimal effort.

The weight loss has really changed [our] lives.

As well as following a restrictive diet, the couple also engaged in regular physical activity.

The Keto, also known as the Ketogenic, Diet is a low-carb, high-fat diet that offers many health benefits and shares many similarities to the popular Atkins and other low-carb diets.

The Keto diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacy Mattinson, a motivational nutrition guru, and healthy lifestyle blogger.

Many followers of the plan will eat less than 25 grams of net carbs a day in order for their body to enter the fat-burning ketosis state.

So what can you eat on the keto diet? Get ready to feast on fish, other seafood, low-carb vegetables (forget potatoes or carrots), cheese, meat, poultry, eggs, plain yogurt, and of course fats.

The foods youll be forgoing include fruits, grains (including bread and pasta), legumes and anything with added sugar.

On a standard ketogenic diet, calories should be made up of 75 percent fat, 20 percent protein, and 5 percent carbohydrate, which for many could be a hard adjustment to make.

Pros

Though the keto diet can be hard to stick to, it has been shown to result in weight loss, at least in the short term.

Research from 2014 published by the International Journal of Environmental Research and Public Health shows that the ketogenic diet can be a useful tool to treat obesity in the hands of the physician.

Cons

As with any health trend, especially one that can seem restrictive, there have been some specific concerns raised by the medical community that the keto diet might not be a safe or realistic long-term eating plan.

It is common for people starting the diet to experience symptoms such as headaches and fatigue, dizziness, light nausea, difficulty focusing (brain fog), lack of motivation and irritability, Dr. Amnon Beniaminovitz, a cardiologist, said.

These are the same sort of symptoms people experience when they wean themselves off caffeine or soda, leading some to suggest the diet is a period of detox.

Read more:
Weight loss: Couple follow diet plan to drop whopping 20 stone in less than a year - Express

Charlotte is a self-confessed "appalling eater" who loves nothing more than a huge portion of lasagne, chips and garlic bread.

She gorges on junk food and takeaways with curry her favourite.

Charlotte, who lives in Southampton with sister, Lauren, mum, Anne, and dad, Darren, is also partial to a sweets and chocolate and often secretly scoffs food in her car.

Every month the family spends a whopping 600 on takeaways.

She's learned her eating habits from her dad, who refuses to eat any fruit or vegetables and covers meat and potatoes in gravy.

But at 13 stone 11lbs, Charlotte is dangerously overweight and her waistline is also having a devastating impact on her confidence.

She said: "I'm overweight and it makes me feel unhappy and self-conscious. I never look in the mirror.

"I feel very fat and very ugly and I would like to feel more confident in myself.

"I can't wear bikinis, or crop tops, or tight dresses. I would like to change my stomach and my legs and my arms are huge.

"My face is very fat as well and just looking at myself makes me feel really upset.

"I'm worried I'll end up like my dad, if this carries on."

Charlotte is determined to change and wants her whole family to join her on her weight loss journey on Channel 5's It's Your Fault I'm Fat.

In a heartbreaking message to her family, Charlotte pleads with them to help her shed the pounds.

She said: "I'm very unhappy with my weight and I can see you lot are too.

"You have influenced my bad eating habits and I don't want to end up like you and I don't want to lose you because I love you.

"Mum, you need to take control a little bit. I'm doing this because I love you all so much and I want to have a happy and healthy family."

Charlotte wants her family to completely overhaul their diet and hit the gym to help them fight the flab.

But it'll be a battle to get dad Darren to change his ways.

Mum Anne said: "We're all just hiding away and eating - we aren't living, we're just existing."

The family recruit the help of personal trainer, Andreas, whose first job is to find out exactly how much Charlotte's family weigh.

Sister Lauren is 11stone 8lb, while mum Anne is 15stone 4lb.

But it's dad Darren who has the mountain to climb as he weighs in at a whopping 25stone 8lb.

Next, the family tackle the piles of unhealthy food in the cupboards, fridge, freezer and even their cars.

Charlotte has another reason for wanting to shed pounds, her beloved horse, Rory.

Since she put on weight she has been too heavy to ride him.

And Charlotte's dad, Darren, wants to give his daughter another incentive to stick to her diet.

He tells her is she hasn't lost enough weight to ride Rory within four weeks, he will sell the horse.

Darren said: "I play the joker because of my weight and I don't want Charlotte to have to do the same. If she doesn't lose weight she's going to miss out on so much."

But Charlotte and her family are determined.

Even fruit and vegetable phobe Darren wants to change his eating habits and visits a therapist to help him overcome his fear of eating "green things".

After just one session he feels brave enough to try lettuce and at the end of the six weeks is munching on suede, cabbage and courgette.

And when it comes to exercise, the family are very dedicated, even getting up at 5:45am for a personal trainer session and Darren now running 3kmand then going for a swim.

But by the end of the six weeks has there willpower paid off?

At the final weigh-in Lauren has dropped to 10stone 8lb, Anne has lost a stone, Darren is now 22stone 13lb and Charlotte has shed a whopping 1 stone and 4lbs.

And in even better news, she has now lost enough weight to be able to ride Rory once again.

Charlotte said: "I can see improvements on my stomach and I feel more confident when I look in the mirror."

Read more:
Obese teen who thinks lasagne and chips is healthy given heartbreaking ultimatum by dad - Mirror Online

INDIANAPOLIS (WISH) Health experts say losing weight before getting pregnant is an increasing priority for infant health.

The topic will be featured in the Labor of Love Summit with the state health department on Wednesday.

Obesity in pregnancy is a growing problem not only in our country, but here in Indiana, said Dr. Tovah Buikema, a gynecologist at Ascension St. Vincent.

The Centers for Disease Control and Prevention (CDC) says nearly 30% of all pregnancies are complicated by obesity.

Obesity is defined by having a Body Mass Index (BMI) of 30 or higher.

Indiana saw about a 6% increase in pre-pregnancy obesity between 2011 and 2014.

According to Dr. Buikema, risks include macrosomia, preterm birth, IUFD, preeclampsia and gestational diabetes.

The babys risks include heart disease, Spina bifida, cleftlip and cleft palate.

This is a health concern that should be treated like any other chronic disease. If youre overweight, you should talk to your doctor about the risks associated with being obese while pregnant, said Dr. Buikema.

Its a subject providers are often nervous to bring up with their patients.

Its often a self-blame situation, Dr. Buikema said.

Still, having a healthy baby is a big motivator.

Dr. Buikema says when women are faced with the issue and risks, most are willing to make changes to their diet and health.

Ideally its best to have these conversations before getting pregnant during the family planning stage, she continued.

She advises obese women who are pregnant to speak with a specialist to appropriately lose the weight while keeping baby healthy.

During the Labor of Love Summit, WISH TVs own Brooke Martin will be speaking about her experience with infant loss.

But, anyone interested in the topic can follow along on social media with the hashtag #INlaboroflove.

See original here:
Doctors warn obese women trying to have a baby: Lose the weight or face complicated risks - WISHTV.com

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