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Sep 26

7 Benefits of Exercise (Other Than Weight Loss) Health Essentials from Cleveland Clinic – Health Essentials from Cleveland Clinic

In theory, most of us know that exercise is good for us. Were aware that it can help us lose weight or maintain our current weight. But if youve ever struggled with the motivation to workout (*raises hand*) then you might need a reminder that although weight-loss is great its not the only reason to exercise.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Plus, in todays crazy world, (read: pandemic) we could all use a little inspiration to make our health a priority.

Sports medicine physician and sports psychiatrist Thomas Mick, MD, shares seven benefits of exercise that go beyond losing weight. Keep a few of these in your back pocket, so that the next time youre thinking about ditching your workout, you have all the more reason to do it.

The current guideline for physical activity for adults is to get at least 2 hours and 30 minutes of moderate-intensity exercise every week. But we all know that exercise and making it to the gym is easier said than done.

Dr. Mick offers these suggestions and tips for incorporating exercise into your life:

Also dont forget, always consult with your healthcare provider before embarking on any sort of new exercise program.

If we could bottle up exercise, itd be the best selling pill in the world, says Dr. Mick.

So until then, its important that we put in effort to move our bodies. In the end, were the only ones who can make the decision for ourselves, but the benefits are long-lasting.

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7 Benefits of Exercise (Other Than Weight Loss) Health Essentials from Cleveland Clinic - Health Essentials from Cleveland Clinic


Sep 26

The Washington great-grandmother who has been helping others lose weight for 25 years as a Slimming World consultant – Sunderland Echo

Slimming World consultant Lillian Drummond

Lillian Drummond, 74, joined Slimming World in the mid 1990s when she decided she needed to lose some weight.

And after shedding five stone on their programme, she decided to help others and became a consultant in September 1995.

Over the course of 25 years, Lillian has helped countless people improve their health and self confidence through Slimming World and says she has loved every minute of it.

Now, a quarter of a century later, Lillian is reflecting on her time supporting various groups but has no desire to stop just yet.

She said: If you had told me when I first joined Id still be doing this 25 years later I would have never believed you. I suppose its just because I simply enjoy helping others. Over the years Ive seen some amazing results and seen how lives can change for the better.

"I have no plans for slowing down. I want to continue doing this and continue helping people until my body stops letting me.

Lillian, who is a great-grandmother, runs her classes every week at the Millenium Centre in Washington and currently has over 150 members on her books.

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The Washington great-grandmother who has been helping others lose weight for 25 years as a Slimming World consultant - Sunderland Echo


Sep 26

Chrono-nutrition: How Eating By the Clock Can Help You Lose Weight – News18

Our lives run on the basis of daily cyclic changes and humans are among the many organisms who have developed intrinsic 24-hour cycles called the circadian rhythm that enables us to perform all activities to their full potential. This sleep-wake cycle affects everything from your metabolism to your immune system, and theres more to it than just sleep. Believe it or not, food intake or nutrition has a huge role to play in this circadian clock.

How meal timings affect your circadian rhythm

Just think back to the days when you ate too late after waking up or skipped breakfast and got too busy to get lunch while at work. Your energy levels drop down, your body feels a lot more stressed, and youre bound to feel much more exhausted by the end of the day. This delay in nutrition disrupts your circadian rhythm, slows down your metabolism, induces lethargy, tends to accumulate fat in the body and has a high chance of leading to weight gain and obesity. The fact that weight gain and obesity are high-risk factors for many diseases, including heart disease, is well known.

And this is the reason why proponents of Ayurveda and ancient Chinese medicine have paid such focus on following precise meal timings every day as a means of staying healthy and fit. The Ayurvedic concept of dincharya or daily routine highlights the necessity of the body to be in complete balance with the rhythmic cycles of the day and promotes fixed timings for everything from meal times to exercise, sleep and other activities. In Chinese medicine, every part of the body has its own rhythm, and the chi (vital energy of the body as a whole) can only be maintained if you lead your life according to this rhythm.

What is chrono-nutrition?

Based on these two ancient systems of medicine, Dr Alain Delabos - a French nutritionist - developed chrono-nutrition in 1986 with his colleague Professor Jean-Robert Rapin. Chrono-nutrition involves sticking to specific meal times daily to ensure your metabolism synchronises with your biological or circadian clock.

A study published in Current Nutrition Reports in 2014 suggests that humans have some core clock genes, like Bmal1, Per1/2 and Cry1/2, which play a role in determining the circadian clock of the body through the regulation of the master clock, the suprachiasmatic nucleus (SCN), of the body. If you fix your meal timings as dictated by these clocks, your metabolism, hormone secretion and immune response work perfectly. If theres desynchronization among the clocks, it can result in the development of metabolic disorders, obesity, chronic diseases, psychiatric disorders and even cancer.

Benefits of chrono-nutrition

Following the chrono-nutritional diet is very easy - all you need to do is ensure you eat the same quality and quantity of food at the same time every day. Ideally, you should have your first meal (breakfast) an hour after waking up and your last meal (dinner or supper) should be had two hours before bedtime. The following are the benefits of following a chrono-nutritional diet:

For more information, read our article on Weight loss.

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Chrono-nutrition: How Eating By the Clock Can Help You Lose Weight - News18


Sep 26

Chunky Cat Named Lasagna’ Needs a Forever Home to Help Her Lose Weight – NBC 10 Philadelphia

A chunky cat named Lasagna is in need of a forever home in order to help her lose weight, a local animal shelter said.

A spokesperson with ACCT Philly said someone left Lasagna outside their shelter in Philadelphias Hunting Park neighborhood on Sunday with a woman who was looking to adopt. The woman considered adopting Lasagna but ultimately passed due to the cat being much larger than what she was looking for.

Lasagna the cat.

ACCT Philly then took Lasagna in. Staff members said shes very sweet and appears to be generally healthy though her weight has made her stiff when she walks and unable to properly groom herself.

Obese cats can develop a lot of significant health issues, so she really needs a home where someone can help her lose the weight and be a healthy cat," Sarah Barnett of ACCT Philly said.

After photos of Lasagna went viral, the company Stouffer's stepped in and offered their popular lasagna brand for free to whoever adopted Lasagna the cat.

CLICK HERE to learn how you can adopt Lasagna and other shelter animals.

ACCT Philly dealt with budget cuts of nearly $900,000 from the city to their contract. To donate, CLICK HERE.

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Chunky Cat Named Lasagna' Needs a Forever Home to Help Her Lose Weight - NBC 10 Philadelphia


Sep 26

The 3 Most Common Things People Get Wrong About Weight Loss, and How to Avoid Them – LIVESTRONG.COM

Following the Noom program takes just five to 10 minutes per day.

If there's one universal truth about weight loss, it's that there are a lot of different diets out there. And since there is no singular approach that works for everyone, trial and error is inevitable which can lead to frustration.

"When diets 'fail,' people tend to turn on themselves as they start to feel inadequate or see themselves as the failure, despite starting something that was inevitable to fail," says Andreas Michaelides, PhD, chief of psychology and head of coaching at Noom. "People can be very hard on themselves when this happens, berating their failures, and feel guilty when they fall back into old habits."

To avoid this, it's important to find a plan that makes you feel empowered and educates you on the most effective weight-loss methods like Noom, Michaelides says. "Noom isn't a diet in the traditional sense; it's a program that empowers users to make changes by equipping them with the right tools to do so," he says. The Noom toolkit includes a science-backed curriculum, a personal coach and a fully-loaded app with resources to help you monitor your progress when it comes to food and exercise.

And while there is no one right way to lose weight, there are a few wrong (either unsafe or ineffective) ways to go about weight loss. Here, Michaelides breaks down three common misconceptions.

Misconception 1: Weight Loss Is a Linear Process

Even if you're sticking to a diet religiously, your weight likely won't decrease consistently. "Plateaus are completely normal and frustrating, but they do not mean you are doing anything wrong or not making progress," Michaelides says. "Plateaus are multi-faceted and can be dependent on numerous factors, so the key here is to hold strong and focus on the non-scale victories you are achieving, like having more energy or feeling more confident in your favorite pair of jeans."

As part of the Noom plan, users weigh themselves every day in order to overcome scale anxiety and to get used to seeing slight or no fluctuations in their weight, Michaelides says. That way, if the number ticks up slightly, they won't be tempted to throw in the towel, and if it hasn't changed in a while, they can chat with their Noom coach for encouragement.

Misconception 2: Fad Diets Work

"Despite the widespread trend, we know it can be dangerous to cut out certain food groups," Michaelides says. "It is actually more important to focus on portion size rather than depriving yourself of a specific food or food group."

Beside not being sustainable long term, restrictive diets can be damaging both physically and psychologically, he says. Noom encourages users to make small changes over time and equips them to learn how to deal with setbacks.

Misconception 3: Weight Loss Should Happen Quickly

"Chances are, the weight you'd like to lose didn't appear overnight losing it won't happen overnight either," Michaelides says. "At Noom, we encourage clients to focus on their holistic health, and celebrate small victories off the scale as well as on."

He suggests making thoughtful, attainable goals and thinking of each goal as a small building block over time all your small successes can lead to big changes.

"If you're looking for a quick fix, or something extreme/restrictive, Noom might not be the place for you," Michaelides says. "Though extreme diets might result in faster short-term weight loss, that weight is often gained back just as quickly. Noom's focus is on creating a lifestyle change, so while the results aren't overnight, they are much more likely to stick." And that's the ultimate goal, right?

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The 3 Most Common Things People Get Wrong About Weight Loss, and How to Avoid Them - LIVESTRONG.COM


Sep 26

This Guy Shared the Story of How He Lost His Beer Belly and Became a Bodybuilder – menshealth.com

As a teenager, Dominic O'Connor played rugby at a national level, where his larger frame was counted as an advantage.

"I didn't have a huge belly, but at the same time I didn't have a six-pack," he says in a new episode of Brand New Me. "When I was playing rugby I used to think 'oh yeah, it's OK, I need to be big, I need to be strong.' But then as soon as rugby stopped, it became a lot harder, and I realized I'm not a rugby player any more, I'm just an overweight guy."

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That difference became apparent once he moved away to college at 18, and his lifestyle changed as he started to drink alcohol and eat junk food regularly. "Before university, I was living the life of an international rugby player; training camps every weekend, no house parties," he says. "Then all of a sudden I came to university, to Leeds, which is a huge party city... I kind of just went wild. There were so many red flags that I was living an unhealthy, unsustainable life."

At his heaviest, he weighed at least 240 pounds. "I don't have an exact figure for my heaviest weight, because I was too scared to step on the scales," he says.

It wasn't until he got away from that party environment during the third year of his degree, while studying abroad in Hong Kong, that he began to lose weight. "I didn't really know what the best way to train was, or what I wanted to be doing in the gym, I just knew something was better than nothing," he says. "Over the course of a year, I created a bunch of new habits and changed my lifestyle."

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After losing a total of 70 pounds, Dominic began to put on weightthis time in the form of muscleand eventually started competing in (and winning) bodybuilding events in the classic physique category. Now aged 25, he's been doing it for three years, and is currently preparing for his fourth competitive season. His daily workout consists of an hour of weightlifting, however during the pandemic, he's switched that for a lot of resistance band training in the absence of gym equipment.

"I was really miserable and I wasn't happy when I didn't have this healthy lifestyle; I didn't have any drive or ambition," he says. "A lot of people say bodybuilding is a vain sport, but they don't realize you get a lot of positives from bodybuilding. It teaches you how to be accountable, to work for yourself, to be your own source of motivation."

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This Guy Shared the Story of How He Lost His Beer Belly and Became a Bodybuilder - menshealth.com


Sep 26

This is what happens to your body over months in isolation – WXII The Triad

Since the pandemic officially began in March, we've been told staying home is the best way to avoid catching COVID-19. And it is. But life in confinement can cause physical ailments on its own.Being homebound for so long contorts the body, weakens the heart and lungs and even impairs brain function. The effects of life in isolation may stay with us beyond the pandemic's end whenever that may be.This is what half a year of isolation, staying home and staying sedentary can do to your body.You start losing muscleA week homebound, whether you're working, eating or sleeping, may feel comforting and necessary. But all the inactivity can undo hard-won progress.That's because it can take months to build muscle and just one week to lose it. Humans, for all of our hardiness, also lose muscle more quickly the older we get, said Keith Baar, a professor of molecular exercise physiology at the University of California-Davis.When you lose muscle, you're not necessarily losing bulk, but you are losing strength, which Baar said is one of the "strongest indicators" of how long you'll live."The stronger we stay, the easier it is for us to maintain our longevity."Your heart and lungs get weakerIf you're not exercising, you're not raising your heart rate. And when your heart isn't pumping as hard, it gets weaker, Baar said.The same thing happens to your lungs when you're inactive, said Dr. Panagis Galiatsatos, a pulmonologist from Johns Hopkins Bayview Medical Center. He said many of his patients have felt their breathing function deteriorate because they're no longer conditioned to exercise.People with poor lung health are already considered more susceptible to coronavirus because it's a respiratory illness, so they're likely staying home to reduce their risk of infection. But if they're not moving and increasing blood flow to their lungs, then their preexisting condition might harm them anyway.Exercise is the only key to improve both heart and lung function "Not a single medication can do that," Galiatsatos said. If it's not safe to leave the house, Baar recommends dancing or finding household objects for home strength training think milk jug deadlifts.You gain fatIf you're home all day, every day, you're likely feet away from your pantry. Depending on your perspective, that's either convenient or dangerous.With such easy access, your "feeding" window, or the period of time during which you eat most of your meals, might widen from 10 or 12 hours every day to 15 hours a day more than half the day, which could cause your insulin levels to spike. Insulin encourages fat storage and converting other fat molecules to fat, said Giles Duffield, an associate professor of anatomy and physiology at the University of Notre Dame who studies circadian rhythms and metabolism, among other subjects.Excessive eating is also an issue because, at the beginning of the pandemic, many people stocked up on nonperishable foods in case of supply shortages, Duffield said. Many nonperishable foods are highly processed and rich in sugars and starches.Weight gain during periods of intense stress is normal, and 2020 has been unrelentingly stressful. Weight gain becomes dangerous, though, when it turns into obesity. Then, your body might start to resist insulin, and chronic health issues like metabolic illness or diabetes may develop, Duffield said.Your posture is affectedWe all have a seated position we subconsciously sink into slumped forward, shoulders hunched; spine curled, neck bent; on your chest, elbows up.But sitting and lying down all day can seriously affect your posture and strain your back, neck, shoulders, hips and eyes, said Brandon Brown, an epidemiologist and associate professor in the Center for Healthy Communities at the University of California-Riverside.Brown suggests getting up from your seat once an hour, walking around and stretching for a moment. You might even lie on the floor and "let your back readjust," he said.Your sleep suffersAt least half of all Americans are skimping on vitamin D, which sustains bone density and keeps fatigue at bay. You're definitely one of them if you spend most of your day at home, curtains drawn, Duffield said.Getting enough sunlight in the morning helps synchronize your body's circadian rhythm, Duffield said. So if you're shut in all week or working in the dark, your sleep might suffer, too.Brown said as long as you're going on walks or exercising, doing yard work or other activities that drag you outside for a bit, you won't need to worry about getting enough sunlight. If you're unable to get out of the house or the weather won't permit you to, an artificial bright light can help your body retune in the morning, Duffield said, as can avoiding blue lights at night.Your brain slowsA sedentary lifestyle can slow your brain, too.Exercise produces certain chemicals in the brain that break down toxins in the blood and even prevent them from going to the brain, where they can kill brain cells, Baar said.Not exercising means you won't as efficiently break down amino acid byproducts that wind up as neurotoxins in the brain.The effects of isolation are insidious like the pandemic, the physical symptoms after months of seclusion often aren't obvious until they become harmful or extreme.It's possible, too, to stave off those symptoms before they set in for good.Prioritizing your mental and physical health while staying home requires some work, but it's a healthier coping mechanism for uncertainty than staying stationary until COVID-19 is no longer a threat, health experts say. And when it's safe to live fully again, you'll be prepared.

Since the pandemic officially began in March, we've been told staying home is the best way to avoid catching COVID-19. And it is. But life in confinement can cause physical ailments on its own.

Being homebound for so long contorts the body, weakens the heart and lungs and even impairs brain function. The effects of life in isolation may stay with us beyond the pandemic's end whenever that may be.

This is what half a year of isolation, staying home and staying sedentary can do to your body.

A week homebound, whether you're working, eating or sleeping, may feel comforting and necessary. But all the inactivity can undo hard-won progress.

That's because it can take months to build muscle and just one week to lose it. Humans, for all of our hardiness, also lose muscle more quickly the older we get, said Keith Baar, a professor of molecular exercise physiology at the University of California-Davis.

When you lose muscle, you're not necessarily losing bulk, but you are losing strength, which Baar said is one of the "strongest indicators" of how long you'll live.

"The stronger we stay, the easier it is for us to maintain our longevity."

If you're not exercising, you're not raising your heart rate. And when your heart isn't pumping as hard, it gets weaker, Baar said.

The same thing happens to your lungs when you're inactive, said Dr. Panagis Galiatsatos, a pulmonologist from Johns Hopkins Bayview Medical Center. He said many of his patients have felt their breathing function deteriorate because they're no longer conditioned to exercise.

People with poor lung health are already considered more susceptible to coronavirus because it's a respiratory illness, so they're likely staying home to reduce their risk of infection. But if they're not moving and increasing blood flow to their lungs, then their preexisting condition might harm them anyway.

Exercise is the only key to improve both heart and lung function "Not a single medication can do that," Galiatsatos said. If it's not safe to leave the house, Baar recommends dancing or finding household objects for home strength training think milk jug deadlifts.

If you're home all day, every day, you're likely feet away from your pantry. Depending on your perspective, that's either convenient or dangerous.

With such easy access, your "feeding" window, or the period of time during which you eat most of your meals, might widen from 10 or 12 hours every day to 15 hours a day more than half the day, which could cause your insulin levels to spike. Insulin encourages fat storage and converting other fat molecules to fat, said Giles Duffield, an associate professor of anatomy and physiology at the University of Notre Dame who studies circadian rhythms and metabolism, among other subjects.

Excessive eating is also an issue because, at the beginning of the pandemic, many people stocked up on nonperishable foods in case of supply shortages, Duffield said. Many nonperishable foods are highly processed and rich in sugars and starches.

Weight gain during periods of intense stress is normal, and 2020 has been unrelentingly stressful. Weight gain becomes dangerous, though, when it turns into obesity. Then, your body might start to resist insulin, and chronic health issues like metabolic illness or diabetes may develop, Duffield said.

We all have a seated position we subconsciously sink into slumped forward, shoulders hunched; spine curled, neck bent; on your chest, elbows up.

But sitting and lying down all day can seriously affect your posture and strain your back, neck, shoulders, hips and eyes, said Brandon Brown, an epidemiologist and associate professor in the Center for Healthy Communities at the University of California-Riverside.

Brown suggests getting up from your seat once an hour, walking around and stretching for a moment. You might even lie on the floor and "let your back readjust," he said.

At least half of all Americans are skimping on vitamin D, which sustains bone density and keeps fatigue at bay. You're definitely one of them if you spend most of your day at home, curtains drawn, Duffield said.

Getting enough sunlight in the morning helps synchronize your body's circadian rhythm, Duffield said. So if you're shut in all week or working in the dark, your sleep might suffer, too.

Brown said as long as you're going on walks or exercising, doing yard work or other activities that drag you outside for a bit, you won't need to worry about getting enough sunlight. If you're unable to get out of the house or the weather won't permit you to, an artificial bright light can help your body retune in the morning, Duffield said, as can avoiding blue lights at night.

A sedentary lifestyle can slow your brain, too.

Exercise produces certain chemicals in the brain that break down toxins in the blood and even prevent them from going to the brain, where they can kill brain cells, Baar said.

Not exercising means you won't as efficiently break down amino acid byproducts that wind up as neurotoxins in the brain.

The effects of isolation are insidious like the pandemic, the physical symptoms after months of seclusion often aren't obvious until they become harmful or extreme.

It's possible, too, to stave off those symptoms before they set in for good.

Prioritizing your mental and physical health while staying home requires some work, but it's a healthier coping mechanism for uncertainty than staying stationary until COVID-19 is no longer a threat, health experts say. And when it's safe to live fully again, you'll be prepared.

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This is what happens to your body over months in isolation - WXII The Triad


Sep 21

How many minutes of jogging a day is enough to lose weight? – Reported Times

Sep 21, 2020 5:41 AM ET iCrowd Newswire Sep 21, 2020

When it comes to the forms of exercise and exercise that bring weight loss effectiveness, you can find for yourself many different options. One of them, running is the most familiar solution. If you do not know how many minutes to jog to lose weight , the following sharing tracking will be essential. Buy a treadmill at: May chay bo.

How much jogging is enough to lose weight

Jogging is a very good form of calorie burning. How many minutes of jogging each day to lose weight depends on the condition of each person as well as the goal of losing weight that each person is currently aiming for. In general, however, you should spend about 30 minutes a day practicing. If you are in good health, you can adjust it gradually for more results. This is because running 40-50 minutes will help the body burn calories at a higher rate.

Regarding the weekly training schedule, if you only train 1-2 sessions / week, surely the weight loss effect will not be achieved as you expected. Instead, try to run as often as possible throughout the week. If it is difficult to schedule time, you still need to try to set aside at least 4-5 sessions / week for your body to adapt and burn calories best.

Refer to the correct weight loss jogging guide

After knowing how much you jog to lose weight , the next thing you need to pay attention to is the correct jogging instructions to burn calories effectively leading to highly effective weight loss. Lets get started together.

A warm-up to warm the body is essential not only for running, but for all popular sports today. The startup is also quite simple, not too fussy. You can rotate the joints of the ankles, hands, feet or run small steps in place

After about 5-10 minutes, you should be able to start jogging.

Running in the wrong posture not only makes weight loss ineffective, but also carries the risk of injury while you run. As recommended by the coaches, correct posture is that the back and head are straight, eyes forward while the body is completely relaxed.

For those who are in the habit of leaning forward or backwards, you should modify it today because this will make your running efficiency not high.

Do not pay too much attention to the time factor because after a period of running you will be able to balance running as much as you need . Instead, pay more attention to running parts, especially how to swing your arms while running.

Specifically, the hands need to follow the running steps of the legs, elbows forming a 90-degree angle at the waist. This position helps you feel comfortable when running as well as easily accelerate faster while moving. Buy a massage chair at: Ghe Massage.

It is not recommended to run evenly every day. Instead, you need to change the intensity of your exercise regularly during each training session. For example, you can run gently at the first 100m, accelerate at 300m later or alternate between jogging, walking, speed running, etc.

In terms of training terrain, this also greatly affects the endurance of the legs and improves the quality of the training session. Therefore, you should also change the terrain from easy to difficult. After a few days running on a flat track, you can practice climbing uphill or climbing stairs.

Do not be too rushed because this inherent a lot of risks. After about 30-40 minutes of running, a sudden stop can cause joints in your body to be injured. So, at the last 100m, you should gradually slow down and move on to walking. You can also spend about the last 10 minutes on gentle exercises, helping your body relax as well as the joints to gradually return to normal.

In addition to the above notes, one important thing you can not ignore is to bring water when jogging to avoid dehydration. This is because exercising will make your body sweat a lot, making the amount of water in the body lose water quickly. Hydration is indispensable for the body to be healthy during long runs.

You have just consulted some information about how much jogging is enough or how much jogging is good for losing weight. Do not worry too much because just after a few days of getting used to, you will find running extremely simple, easy with high efficiency. Wish you all success with your training plan.

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How many minutes of jogging a day is enough to lose weight? - Reported Times


Sep 21

‘I Combined Keto With 16:8 Intermittent Fasting And Cut Out Cheat Meals To Lose 143 Lbs.’ – Women’s Health

My name is Shavonda Brickley (@shrinking_shavonda), and I am 35 years old. I live in Dallas, Texas, and I am a customer service representative for a pharmaceutical company. I started my weight-loss journey by doing keto with intermittent fasting and working out with a personal trainer, and I lost 143 pounds.

I tried so many different weight-loss methods and did not stick to any of them. The thing I struggled with the most was consistency. I was my heaviest at 28 years old; I weighed 347 pounds.

In December 2017, I went through a life-altering event that put me in a really dark place. I was giving so much energy to that situation. In addition, I always felt like everyone elses happiness was more important than mine. I was always placing myself on the back burner. I felt that it was time for all of that stop. If I could pour so much into others (and wanted to continue to be able to do that), I needed to first pour into me.

And thats when things clicked. Before I could be the best mom or partner to anyone, I needed to be the best me to me.

Initially, I just tried to eliminate things like soda and juice from my diet. I made small adjustments like going from white rice to brown and eating more fruits and salad.

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Then I came across the ketogenic lifestyle via Instagram and slowly transitioned into it. I would order a burger and remove one bun, and sub out fries for fruit. Eventually, I did more research and learned more about the lifestyle and went full-blown keto in July 2019. I love how non-restrictive keto is. I can still eat all of the foods I love, and there are so many products that can be used as great substitutes for some of the things that are not allowed.

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Shortly after that, I also started to incorporate intermittent fasting (IF) by following a 16:8 schedule (meaning I ate within an eight-hour window every day and fasted for 16 hours).

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I would work out six to seven days a week and eat properly during the week, but I would overindulge on the weekends. I thought of cheat meals as a way to reward myself, not realizing initially that this mindset was stalling my progress.

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Currently, I have a personal trainer that I see at least three times per week. When I am not training with him, I may walk about four miles or do my C25K running app. I absolutely love working with my trainer. Before COVID-19, I would attend my favorite cardio hip-hop class called Mixxedfit at my local gym. I miss that class so much!

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These three changes have made the biggest impact on my overall weight loss.

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My advice to anyone who feels stuck or unsure of how to start: It doesnt matter where you start or how much weight you have to lose, just start! Dont focus on how long it will take, just focus on the direction in which youre going. Do not compare your journey to anyone elses.

Keep your head in the game and love yourself enough to get started. Be kind to yourself during your journey. Focus on the progression and not perfection. This journey is yours. Embrace it and take it on full-speed. Dont give upyou have nothing to lose but weight.

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'I Combined Keto With 16:8 Intermittent Fasting And Cut Out Cheat Meals To Lose 143 Lbs.' - Women's Health


Sep 21

‘I Didn’t Have To Work Out Every Day To Lose Weight When I Finally Stopped Having Cheat Meals’ – msnNOW

Courtesy Shavonda Brickley started eating a keto diet, practicing 16:8 intermittent fasting, working with a personal trainer, and cut out cheat meals to lose 143 lbs.

My name is Shavonda Brickley (@shrinking_shavonda), and I am 35 years old. I live in Dallas, Texas, and I am a customer service representative for a pharmaceutical company. I started my weight-loss journey by doing keto with intermittent fasting and working out with a personal trainer, and I lost 143 pounds.

I tried so many different weight-loss methods and did not stick to any of them. The thing I struggled with the most was consistency. I was my heaviest at 28 years old; I weighed 347 pounds.

In December 2017, I went through a life-altering event that put me in a really dark place. I was giving so much energy to that situation. In addition, I always felt like everyone elses happiness was more important than mine. I was always placing myself on the back burner. I felt that it was time for all of that stop. If I could pour so much into others (and wanted to continue to be able to do that), I needed to first pour into me.

And thats when things clicked. Before I could be the best mom or partner to anyone, I needed to be the best me to me.

Initially, I just tried to eliminate things like soda and juice from my diet. I made small adjustments like going from white rice to brown and eating more fruits and salad.

Then I came across the ketogenic lifestyle via Instagram and slowly transitioned into it. I would order a burger and remove one bun, and sub out fries for fruit. Eventually, I did more research and learned more about the lifestyle and went full-blown keto in July 2019. I love how non-restrictive keto is. I can still eat all of the foods I love, and there are so many products that can be used as great substitutes for some of the things that are not allowed.

Shortly after that, I also started to incorporate intermittent fasting (IF) by following a 16:8 schedule (meaning I ate within an eight-hour window every day and fasted for 16 hours).

I would work out six to seven days a week and eat properly during the week, but I would overindulge on the weekends. I thought of cheat meals as a way to reward myself, not realizing initially that this mindset was stalling my progress.

Currently, I have a personal trainer that I see at least three times per week. When I am not training with him, I may walk about four miles or do my C25K running app. I absolutely love working with my trainer. Before COVID-19, I would attend my favorite cardio hip-hop class called Mixxedfit at my local gym. I miss that class so much!

These three changes have made the biggest impact on my overall weight loss.

My advice to anyone who feels stuck or unsure of how to start: It doesnt matter where you start or how much weight you have to lose, just start! Dont focus on how long it will take, just focus on the direction in which youre going. Do not compare your journey to anyone elses.

Keep your head in the game and love yourself enough to get started. Be kind to yourself during your journey. Focus on the progression and not perfection. This journey is yours. Embrace it and take it on full-speed. Dont give upyou have nothing to lose but weight.

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Gallery: I Stopped Eating Oil For 6 Weeks, and My Skin, Energy, and Digestion Have All Improved (PopSugar)

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'I Didn't Have To Work Out Every Day To Lose Weight When I Finally Stopped Having Cheat Meals' - msnNOW



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