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My name is Alex Kaminsky (@alexkaminsky22), and Im 24 years old. I live in Colorado, and Im in real estate marketing. After years of not feeling physically well, I started working out with a personal trainer and doing HIIT and strength training and transitioned from Whole30 to plant-based eating. I've lost 105 pounds.

Growing up, I was very active and played sports. I was not overweight. But after I stopped playing competitive basketball, went to college, and got into the workforce, I kept eating the same amount of food and didn't work out as much.

In 2017, I started my first desk joband the office life got to me. I sat all day and ate out for every single meal. I gained over 150 pounds in less than two years. At 22, I hit my heaviest weight of 330 pounds.

I just felt so horrible all the time. I slept poorly, had no energy, was always lethargic, and just felt sluggish. As a 22-year-old, I would think to myself, This is not how it should be. This is not the life I want to live.

The author kept coming back to how they started the day off by hitting the gym, and how you had to make taking care of yourself your number-one priority.

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I set myself up for a workout with a personal trainer the very next morning (more on my workout routine to come!). I had been wanting to change for a while prior to that, but I kept giving it only half of my effort. Nothing ever stuck for more than a couple days, but this time I was determined. I also decided to embark on a new nutrition journey after first getting back into gear with my exercise routine.

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Eating poorly makes workouts so much harder, so I started with the exercise element. I had worked with a personal trainer before, so I went back to working out with him three times per week to get back into the swing of things.

Now I exercise daily. Monday through Saturday I do a HIIT/strength workout class at my amazing gym (Chuze Fitness). I also do an indoor cycling class once a week, and I'll typically do an outdoor bike ride a couple times per week and golf as well. I have always loved weightlifting, biking, running, tennis, you name it.

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I have also incorporated recovery and mobility work into my day. I have always loved doing all these types of exercises, so I found awesome group classes at my gym and found amazing trails around me to go to.

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A friend recommended taking my nutrition one step further after doing Whole30 by going plant-based, and I haven't looked back since. I eat a mostly plant-based diet about 90 percent of the time.

Eating primarily plant-based makes me feel amazingI have so much energy, I sleep great, and my athletic endurance has skyrocketed. I also never feel bogged down or overly full. I don't track calories or macros. I just fuel my body as much as it needs with amazing whole foods.

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Heres what I eat in a day:

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I lost about 75 of those pounds in the last nine months. It was slow rolling at the beginningand that's okay. It is hard to change your lifestyle and your habits. It is hard to start working out and eating healthy after years of non-activity and poor eating.

But it's also hard to be diagnosed with preventable health problems. It's hard to not be able to move around and miss out on this amazing life. So I chose the other hard.

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'I Did Whole30 And Got Hooked On Plant-Based EatingAnd Now I've Lost 105 Pounds' - Women's Health

For decades, we have been told that we need to eat less and exercise more, if we are to lose weight. This, however, is a simplification of the truth.

The reality is that in order to lose weight, we need to absorb (and retain) fewer calories than we burn. And the same is true when it comes to weight gain.

We only put on pounds when we absorb (and retain) more calories than we burn.

Following a meal, the food we ingest gets mixed and digested within our stomach and intestines. Yet, the four energy-containing macronutrients, carbohydrates, fat, protein and alcohol, can only affect overall energy balance once they have been absorbed across the intestinal wall and reached the bloodstream.

In fact, absorption of macronutrients is imperfect and even if these nutrients have entered the blood, they can still escape the body. As an example, we know that a minor part of the alcohol we ingest leaves the body via our breath.

In addition, it well-known that sugar and proteins can be excreted via urine, as seen in people with untreated diabetes or kidney disease for example.

This loss of energy is an overlooked factor in obesity research. To shed some light upon this topic, we recently published a scientific article about human energy excretion.

This exciting area of research is highly relevant because excretion of energy via feces and urine potentially is part of the explanation why some persons are prone to weight gain while others stay slim throughout life.

Humans are born with different appetites and this is likely an important reason why certain individuals find it very easy to gain weight. Yet, inborn variations in food intake is not the only explanation for why we differ in terms of obesity susceptibility.

Several overeating experiments have shown that humans are affected very differently by the same amount of excess energy intake.

This interesting observation has been made for example in a classical study in which volunteers overate a total of 84.000 calories in 14 weeks (corresponding to an extra 1.000 calories a day for six days a week). In this experiment, weight gain varied from 4 kg to 13 kg!

But what explained that variation between people? Differences in energy intake? Differences in energy expenditure? Or, maybe, differences in energy excretion?

Differences in energy intake are an unlikely explanation in this particular study, given that the researchers controlled what was ingested during the experiment.

Differences in energy expenditure could explain parts of the variation but probably not all of it. This is because another well-controlled study later has shown that the human body only weakly increases energy expenditure and heat production as a defense mechanism against weight gain.

This leaves us with the intriguing possibility that calorie excretion is a key factor when it comes to weight gain variation.

New research shows that calorie excretion through the gut can vary quite remarkably between persons.

This has been demonstrated in studies, where researchers have determined the exact energy content of fecal samples using a bomb calorimeter (see here and here) - an apparatus that measures the heat released upon combustion and which is also used for determining the energy content of foods.

When this is done, in combination with careful tracking of the energy intake of volunteers, one finds that healthy humans, on average, excrete around 5 per cent of their energy intake via feces.

In itself, this number is not that interesting. Yet, a noteworthy variation is hidden behind it. While some people only excrete 2 percent of their energy intake, others loose up to 10 per cent of their ingested calories in the toilet (se here, here and here).

This difference between individuals are potentially very important when it comes to overall energy balance and can be illustrated by a study in which one female volunteer lost around 50 grams of carbohydrate per day in her feces.

This is equal to 200 calories and corresponds to losing half a liter of sugar-sweetened beverage. Notably, this loss was more than three times as great as another women female from the same study who only lost 15 grams of carbohydrate per day.

Another overeating experiment indicates that calorie excretion can affect energy balance and thus weight gain in those periods where we tend to overeat (like Christmas and other holidays).

Moreover, differences in energy excretion might also be part of the reason why certain people find it easier to lose weight than others. While we recently highlighted these thoughts in a scientific article, it is important to emphasize that upcoming studies needs to test whether these ideas are actually true or not.

Our body weight depends on the biology we inherit from our parents. And here is calorie excretion possibly one of the biological factors that explain why we do not all weigh the same. Photo: Shutterstock

A small group of people have been thin since birth and have always found it very difficult to gain weight. These individuals are likely born with a condition that is called constitutional thinness or just natural thinness in plain language (for more, see here).

Their low body weight is a bit of a mystery to scientists like us and cannot readily be explained by their diet and exercise habits. Most of them have a great appetite and, they do not differ from normal weight individuals in terms of physical activity.

One can, therefore, speculate whether this type of thinness is caused by a lower calorie absorption within the gut and/or a larger calorie excretion via urine.

One study shows that naturally thin individuals lose the same amount of fat in feces as other healthy humans do.

Another investigation, however, shows that carbohydrates and protein excretion often differ to a greater extent between individuals. Thus, more thorough investigations are needed to test if differences in excretion of carbohydrates and proteins explain the low body weight.

People with a large fat mass are often exposed to stigmatization and discrimination. This occurs from family and friends, from strangers on the street, in schools, at work, and paradoxically also within the health care system.

This unacceptable type of stigma stems from the idea that obesity is caused by laziness and gluttony; an idea which clearly conflicts with the scientific evidence.

Body weight is almost as heritable as height and neither body thickness nor thinness is about will power.

It is instead about e.g. the biology we inherit from our parents - and calorie excretion might one of the biological factors that explain why we do not all weigh the same.

Read the Danish version at Videnskab.dk's Forskerzonen.

Jens Lund's profile (KU)

Zach Gerhart-Hines' profile (KU)

Christoffer Clemmensen's profile (KU)

Novo Nordisk Foundation Center for Basic Metabolic Research at University of Copenhagen - where the research is being made.

'Role of Energy Excretion in Human Body Weight Regulation', Trends in Endocrinology & Metabolism (2020), DOI: 10.1016/j.tem.2020.06.002

'The response to long-term overfeeding in identical twins', New England Journal of Medicine (1990), DOI: 10.1056/NEJM199005243222101

'Metabolic adaptation is not observed after 8 weeks of overfeeding but energy expenditure variability is associated with weight recovery', The American Journal of Clinical Nutrition (2019), DOI: 10.1093/ajcn/nqz108

'Energy-balance studies reveal associations between gut microbes, caloric load, and nutrient absorption in humans', The American Journal of Clinical Nutrition (2011), DOI: 10.3945/ajcn.110.010132

'Effects of underfeeding and oral vancomycin on gut microbiome and nutrient absorption in humans', Nature Medicine (2020), DOI: 10.1038/s41591-020-0801-z

'Energy malabsorption: measurement and nutritional consequences', The American Journal of Clinical Nutrition (1981), DOI: 10.1093/ajcn/34.9.1954

'Bomb calorimetry, the gold standard for assessment of intestinal absorption capacity: normative values in healthy ambulant adults', Journal of Human Nutrition and Dietetics (2014), DOI: 10.1111/jhn.12113

'Definition and diagnosis of constitutional thinness: a systematic review', British Journal of Nutrition (2020), DOI: 10.1017/S0007114520001440

'Persistent low body weight in humans is associated with higher mitochondrial activity in white adipose tissue', The American Journal of Clinical Nutrition (2019), DOI: 10.1093/ajcn/nqz144

'The Stigma of Obesity: A Review and Update', Obesity (2012), DOI: 10.1038/oby.2008.636

'Differences in genetic and environmental variation in adult BMI by sex, age, time period, and region: an individual-based pooled analysis of 40 twin cohorts', The American Journal of Clinical Nutrition (2017), DOI: 10.3945/ajcn.117.153643

Link:
Do you easily gain weight? It might have something to do with the calories in the toilet - ScienceNordic

You look in the mirror every day. You notice you may have gained a few pounds over this craziness we call 2020. So now what? Are you looking to lose it before the reality of the holiday's hits you?

I mean it really is doable. Is there a key to when you work out? Can something as easy as working out at the same time each day really help? Yes, yes it really can. Really? How is that possible?

Well think about it this way making something a routine really can help you. If you work out at a regular time and on a regular basis than that become a habit. Your workout becomes more of a routine and you are less likely to skip a day. So people who always work out at the same time each day end up being in better shape.

Now it really doesn't matter if you choose to workout everyday in the morning, the afternoon or evening as long as you set a routine. Though, I will say that people who work out earlier in the morning have a better go at it.

Why would that be? Well that one is easy. Those who get up and go to the gym first thing make that their daily priority. If you end up waiting until later in the day it is much easier to find something to interrupt your plans. How many times do you have good intentions of heading to Golds Gym or Planet Fitness after work? Oh and then the kids call and need something. Some days work just exhausts you too much so the thought of going for a walk is just not manageable.

So maybe try to start your day off the right way and get that workout out of the way. Yes, that means you have to set that alarm clock earlier each morning. I promise as you keep looking in the mirror you will thank yourself for doing that.

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806 Health Tip: Consistency Is Key To Losing Weight - mix941kmxj.com

Liza, Meike and Katla. All photos by the author.

This article originally appeared on VICE Netherlands.

I first binged on food when I was ten. I used my pocket money to buy a family-sized bag of crisps, a box of cookies and four croissants. I sat on a bench in a deserted park and ate it all. Id always been fat, but as soon as the binging started I ballooned. At 12, I was admitted to a weight-loss clinic because my family didn't know how to deal with me. When I asked the dietician at the clinic about the binging and my difficult relationship with food, she simply said, Once you lose the weight, that problem will solve itself.

In seven months at the clinic, I did shed the kilos, but once I moved home I went back to my old ways. I know now that losing weight doesnt magically solve the underlying issues of an eating disorder. I wish the medical professionals treating me had known that too.

TV shows and documentaries often serve up the stereotypical eating disorder sufferer: young, white and very thin. As a fat person, Ive encountered several doctors and other professionals who didnt take my eating disorder seriously when I asked for help.

When you're fat, you often get belittling comments and useless advice, like: Just eat less and exercise more. But for people with an eating disorder no matter their body weight there is nothing easy about eating. And the simplistic approach isnt only annoying, its harmful. I spoke to three others about the difficulty of getting help for an eating disorder as a fat person.

Meike. Photo by the author.

Ive been going to therapy for my eating disorder for about three months now. It took a long time for me to take my eating disorder seriously. I always told myself to stop complaining, that it was my own fault that I was fat and had such a difficult relationship with food. Im really glad I finally went to therapy.

But there are still obstacles. Personally, Im very much into body positivity: I try to accept my body as it is and let go of the idea that I have to lose weight, no matter what. But doctors will say things like, As soon as you stop binge eating, youll start losing weight. Its difficult for me to hear, because I dont want to walk around with false hope, and most importantly, I want to stop being so obsessed with weight loss. All it does is trigger deeply rooted, unhealthy thoughts associated with my eating disorder.

They dont realise Ive spent my whole life trying to be as thin as possible like people who are in recovery for actually being too thin. For years, I restricted my eating and would go through phases when I barely ate, though you wouldnt be able to tell by looking at me.

People think only skinny people need quality care. You can even tell that therapy rooms are meant for skinny people: the chairs are too narrow for fat people and have arm rests. I even had to fill out a questionnaire that asked if I felt fat. I thought: I am, being fat is not a feeling.

Liza. Photo by the author.

When I was a teenager, I went through cycles of restrictive eating, excessive working out and binge eating. Once I started therapy at a special clinic for people with eating disorders a few years ago, they diagnosed me with binge eating disorder. That didnt encapsulate it for me, because I wasnt just binging. There were times I barely ate at all.

When I broke up with my partner and dropped a lot of weight, the doctors thought there might be something else going on. That led to the diagnosis of atypical anorexia, which means you check all the boxes for anorexia, except being underweight. My destructive and unhealthy behaviours like restricting food and working out excessively just happened to be the things we encourage fat people to do.

Group therapy was difficult. I was the only fat person in the group and felt like my body shape was the living nightmare of every person in the room.

I was never asked by any of my therapists how this felt. Six months later, I started individual therapy luckily my therapist and I connected.

But there were still challenges. They made me step on a scale once a week, for instance, as a part of the programme. The idea is to develop a more neutral attitude to the number on the scale, but it just triggered unhealthy thoughts about dieting. I mentioned several times that I didnt want to get on the scale, because the effect it had on me was so severe that it stood in the way of my recovery. They told me that rules are rules for a reason.

This ultimately led me to quit therapy sooner. But I also felt Id recovered from my eating disorder. When I left, the therapy team told me they were worried about my health, because Id gained weight. But that made perfect sense to me: for the first time in years, I had started eating normally.

During one of our last sessions, my therapist suddenly started talking about the health risks associated with being obese, even though she knew how triggering that was for me. I was so upset, the sense of safety and happiness about my recovery were wiped away. This is what happens when caregivers use a one-size-fits-all model designed for thin people.

Katla. Photo by the author.

My family moved from Paris to the Netherlands when I was nine. That was when I started having issues around food and the way I saw myself and my body. It must have had something to do with control, because I didnt feel like I belonged at my new school.

As a teenager, I secretly used my pocket money to buy food mostly candy to eat in secret. When I hit puberty, I sometimes went through phases where I would barely eat, but I never managed to keep that up. So in my early twenties, I started using drugs and laxatives to suppress my appetite. I didnt like eating in front of other people, so I wouldnt have a lot when I went to dinner with friends, and then stuff my face as soon as I got home. My weight fluctuated incredibly and I always wanted to be thinner. It was destructive.

At 20, I started therapy because I felt depressed. I brought up my obsessive relationship with food with my therapist. I thought I might have an eating disorder. The therapist asked how much I ate when I binged she didnt think the amounts were enough to be diagnosed with an eating disorder and receive treatment.

Other therapists didnt listen either. A college psychologist said, at my age, I should be focused on physical fitness and that, if I hit the gym, Id be fine.

It feels like your problem needs to be communicated by the shape of your body, and lots of people dont take my issues seriously because Im not very fat or very thin.

Im currently in treatment for burnout and a traumatic experience, but still theres no attention on my issues with food. Everything inside of me screams that it needs to be addressed, because I cant deal with it on my own.

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The Pain of Having an Eating Disorder When You're Fat - VICE UK

Women in the spotlight who willingly share their experiences with weight loss are often unfairly critiqued for feeding into a narrative that "thin is better," while others who embrace their curves are labeled "unhealthy."

Seriously, people. Let's stop trying to police women's bodies.

While I understand the concerns, nuance, apparently, doesn't come easy to the internet.

Passing judgment on stars who lose weight (or gain weight) is an unfortunate pastime we can't seem to quit. Here are just a few celebs who have been through it.

Adele: Her recent physical transformation sparked claps, eyerolls and complaints that she is now "too thin."

Lizzo: The singer fully embraces her fullness, and that has led many people to sign her up as the poster woman for big-girl acceptance.

Zac Efron: Women aren't the only ones who have to deal with comments about their bodies.

Lizzo takes no less pride in showing off her full figure -- this is a woman who posed nude for her album cover, after all -- and that, too, is cause for recognition, positive reinforcement and discussion.

Conversations around celebrity body image on social platforms can range from laudatory to cruel.

There is a difference between judgment of these bodies and acknowledgment of them. When I cover this topic as a journalist, it is with compassion and the hope we may see our own self-image struggles and successes in the experiences of celebrities who choose to share them.

And whether it's a public journey like Wilson's or a quiet transformation like Adele's, personal fitness is ultimately a personal choice.

So, let's all stop standing on each other's scales.

For your weekend

Three things to watch:

'Deaf U'

I've only watched the trailer, and I'm already hooked on "Deaf U."

In this Netflix reality series, "a tight-knit group of deaf students share their stories and explore the perks and pitfalls of life at Gallaudet University," according to the streamer.

Based on the trailer, it appears some of the "perks and pitfalls" involve hookups at the private university for the deaf and hard of hearing in Washington, DC.

"Deaf U" starts streaming Friday.

'The Spanish Princess' Season 2

I never get tired of Tudor history, and I thoroughly enjoyed the dramatization of Henry VIII and Catherine of Aragon's love affair.

Season two arrives Sunday. This time around, according to Starz, "Catherine's struggle to produce an heir places her marriage and position in the court at risk, and she is haunted by her choices from the past."

'Soulmates'

It all sounds like a recipe for something I'd want to watch.

"Soulmates" premiered Monday on AMC and is available on demand.

Two things to listen to:

You wouldn't think that Bon Jovi would give us an album named after one of the most tumultuous years ever, but here we are.

"As the songwriting continued, I realized there were so many things going on that were topical," Bon Jovi said. "So, that title took on a much different meaning."

The result is a project that references the pandemic and the Black Lives Matter movement, among other topics. The Covid-19 crisis, in particular, hit close to home as Bon Jovi said two of the members of his band contracted the virus and are just now getting back to where they can sing at full strength.

"2020" is out now.

John Lennon would have turned 80 years old on October 9, and a new album marks the occasion.

There are other celebrations paying tribute to Lennon, who was shot and killed in New York City on December 8, 1980.

One thing to talk about:

Add movie theaters to the list of things I miss most during the pandemic.

It's not as high up as say, my family, friends and hugs, but it's definitely in the top five.

I absolutely understand the need to keep safe (I haven't visited a theater since the pandemic started), but the theater experience can be hard to replicate. There's just something magical about it.

Hollywood has always been a place of magic, and I pray some of that finds a way to get us all back safely before the big screen.

I promise to never again take the experience for granted.

Something to sip on

As the year continues its tragic march, the loss of Eddie Van Halen has added to the sadness.

In many ways, the 1980s would not have been what they were had it not been for his group, Van Halen. Despite internal dramas (you can Google it), the band still gave us some memorable hits including "Jump" and "Panama."

Fortunately for us, this is not the case, as they have left us with their art to both remember them by and use as part of our healing.

Pop back here next Thursday for all the latest entertainment happenings that matter.

Link:
Rebel Wilson, Lizzo and Adele's personal fitness is just that. Personal. - CNN

Most of you have experienced a high-pressure sales presentation at some point, perhaps unaware of the psychological triggers the salesman was pulling in your head that would transform you into soft putty in his smarmy hands.

The inspiration for this column came from a reader named Les. He recently wrote to me via my website, askthebuilder.com: After many years of going up on my roof to blow out 260 feet of gutters Im finally going to take your advice on gutter guards. I had (company name redacted) come out and give me their inclusive pitch, which ended with an $18,000 quote. Very laughable.

I knew what Les meant by inclusive. A light bulb went off in my head, and I decided to reach out to my newsletter subscribers to see if theyd share their gutter guard sales pitch stories, as well as the quotes they received. I have a spreadsheet of this data on my website. Just gutter guard costs in the search field there.

I was astonished at the tsunami of responses. As I suspected, there were tales of woe and borderline thievery. I dont know what other word to use when a person is charged $90 per linear foot for a product that costs probably less than $2 to make, and 100 feet of it can be installed probably in an hour. Yes, you did the math right, $9,000 for 100 feet of gutter guard. The thought of that happening to you is hateful to me.

Very powerful psychology is used to influence your decisions on almost a daily basis. Fear is an important tool of persuasion, shutting down the part of your brain that does critical and clear thinking. This is why panic can be deadly.

The military, police and many businesses use this psychology to control behavior. In fact, youve probably used it yourself without even realizing it. It works because these psychological triggers are inside every humans brain.

Lets discuss another basic trigger: reciprocity. You fall victim to this if you accept a gift from someone. Think of those pieces of cheese on a toothpick in the grocery store. In the case of the high-pressure salesman, he offers you a discount on the price of the item. If your eyes light up and you accept the lower price, your brain whispers to you, OK, now you must give him something back. All the salesman wants is your signature on the contract.

Authority is a very clever psychological trigger. You see this in everyday life. Its why the police wear uniforms and clergy wear special garments. The salesman sitting in your living room might squeeze this trigger in your head when he places the call to his manager to authorize another special price or discount. After all, how can you ignore this higher power? If the salesman starts to pull out his phone, be sure to ask him to put it on speakerphone so you can hear what the manager says.

One of the most powerful psychological ploys used in sales presentations is social proof. You see this all the time in TV commercials, where four or five strangers tell you how the product took away pain, how it cleans so well or how it allowed them to lose weight. After the last one, your brain screams at you, Well, by gosh, if its good enough for them, I need it. Take my money!

Social proof is as intoxicating as that delicious aroma of your favorite food you smell when you come in from the garage. Youre drawn to the kitchen like a lamb being led to slaughter.

The most powerful psychological trigger of all is scarcity. Only the strongest and battle-hardened consumers can resist this. Scarcity is used to make POWs sing like canaries.

You see scarcity in play each day when you see an ad or read an email that says, The sale ends in hours. The business is making the savings scarce. My guess is youve bought something you really didnt need when you saw this message.

The salesmen in your home uses scarcity when he says the final lowest price is only good until such time as his taillights leave your driveway or some other short period of time. Youre forced to make a decision or else lose thousands of dollars. Scarcity is like crack cocaine to your tiny, defenseless gray cells.

How can you steel yourself to prevent being taken advantage of? I suggest getting a copy of the easy-to-read book I read where I discovered all of this powerful magic: Influence: The Psychology of Persuasion by Robert Cialdini.

Once you read the numerous case studies in this book, youll train your brain to resist the Jedi mind tricks the salespeople are trying to use on you. In fact, youll be able to use the same psychology on the salesman to get him to do what you want. Now thats a big win!

Follow this link:
Ask the Builder: $9,000 gutter guards and other tales of high-pressure sales chicanery - The Spokesman-Review

Photo credit: swissmediavision - Getty Images

From Prevention

Dont let cold temps keep you from walking off weight this winter. Take steps (pun totally intended) to ensure you can stick with your usual exercise routine all winternow is not the time to switch everything up. If youve gotten used to walking outdoors all summer, switching to a different activity for cold weather in the winter can make your weight loss more of a struggle, says John Jakicic, Ph.D., director of the Healthy Lifestyle Institute and the Physical Activity and Weight Management Research Center at the University of Pittsburgh. Thats because finding a new activity may mean organizing your day differently or doing something that youre not as comfortable withall during an already chaotic and stressful time.

Walking in the winter can be especially good for your health. For starters, a study in the American Journal of Human Biology found that people burn 34% more calories when they hike in cold weather than they do in more mild conditions. Think about it: trudging through snow or walking into the wind takes more energy.

Plus, a winter stroll offers a refreshing change of pace, says Alan Mikesky, Ph.D., professor emeritus in the School of Physical Education and Tourism Management at Indiana University-Purdue University in Indianapolis. The invigorating cold air can clear your mind and reduce stress, which can be helpful for weight loss. No matter what weather youre facing, this guide should help you stay on your feet all through the winter months. It may be hard, but we promise it will be worth it: You'll look fantastic come spring, youll feel great mentally, your bones will stay strong, and your walking muscles won't be screaming when you head out for your first warm-weather jaunt.

Walking really can help you stay fitbut you have to keep a few things in mind.

The U.S. Department of Health & Human Services recommends that all adults get at least 150 minutes of moderate-intensity aerobic exercise or at least 75 minutes of vigorous aerobic exercise every week. However, its all relative when youre trying to lose weightyou need to burn more calories than you take in. To give you an idea, a 150-pound person walking 4 miles per hour (15 minutes per mile) will burn 324 calories in an hour. Without timing yourself, use the sing-talk test to figure out if youre stepping at a nice moderate pace: A person should walk at a pace fast enough so they are too winded to sing, but not so fast they cannot talk, says Robert Sallis, M.D., codirector of the sports medicine fellowship at Kaiser Permanente in Fontana, CA, and a clinical professor of family medicine at UC Riverside School of Medicine.

Story continues

To take your calorie burn to the next level, add fast-paced intervals to that steady, moderate walk. Research shows that including more intense intervals in your workout will help you lose more weight.

Increasing your cadence for a few minutes at a time and then going back to a normal walk has great benefits, says Catrine Tudor-Locke, Ph.D., F.A.C.S.M., dean of the College of Health and Human Services at the University of North Carolina at Charlotte. Independent of calorie burn, intensity is know to benefits your cardiorespiratory system, so its a good idea to shake things up like that when you can.

Exercising more doesnt really change what or how much you should be eating. A person can eat more calories in five minutes than can be burned off in an entire day, Dr. Sallis says. So if your only goal is to lose weight, you will need to cut back on calories. Try using a calorie-tracking app to monitor your food intake. Keep in mind that both calorie quantity and quality count. Prioritize fruits, vegetables, lean meats, and whole grains and cut back on red meats and processed foods.

Still not convinced that winter walking is for you? Here are five ways to trick yourself into loving the season:

Enjoy a new world: Listen to the icy tree branches tinkling in the wind, or look for animal tracks in fresh snow. Found only during winter, these changes can keep you enthused.

Catch up with a friend: Make a standing date, so every Wednesday morning, for instance, a block of time is dedicated to walk with a buddy, suggests Natalie Dorset, founder of The Laughing Runner coaching in New York City. If you cant meet in person, commit to call while you step along your route. Accountability helps keep us committed, says Dorset.

Have some fun: Strap on snowshoes or cross-country skistwo ways to walk on snow that can more than double your calorie burn. With all the return trips uphill, sledding counts too!

Be a listener: Find a podcast or audio book that you really want to listen to, advises Dorset, and only allow yourself to listen to it during your workout.

Give yourself five: Tell yourself you can quit after 5 minutes. Chances are good that when youre bundled up and out there, youll keep going. (If you still want to quit, go aheadat least you did something.)

Youll be much happier and more energized if youre able to stay warm and dry. When you step outside, you should feel slightly chilled but not cold. During your workout, you want to feel warm, not hot and sweaty. Follow these steps to feel comfy from start to finish.

Be smart about fabrics. Leave that old college sweatshirt in your closet and treat yourself to something new and fleecy. High-tech synthetic fabrics make a big difference in comfort; theyre worth the investment. Consider putting on multiple layers so that you can take them off or put more on as needed. You may want an inner layer made of synthetic fabric such as CoolMax to wick sweat away so you stay dry; a middle, or insulating, layer (or two) of light-weight fleece fabric such as Polartec to keep you warm; an outer layer of waterproof, breathable fabric such as Gore-Tex to buffer you from the elements and let sweat escape.

Choose the right socks. Wool socks or winter running socks that are wicking will help keep your feet dry and warm, says Dorset. Keep thin cotton socks stowed away for the winter.

Change your kicks. Basically, youre looking for a shoe that says its a trail shoe or winterized, says Dorset. She says special materials like Gore-Tex, inner and outer layers, and extra traction in the form of good lugs or spikes will make a big difference in keeping your toes toasty and keeping you upright on slippery terrain. If you cant spend money on new shoes just for winter, there are cold-weather insoles that will help transform your regular sneakerstheyre often Gore-Tex, felt or wool, adds Dorset. I often use my regular sneakers with good socks and a pair of Yaktrax for extra grip on snow and ice.

Wear a scarf or mask loosely over your nose and mouth to prevent the sting of icy cold air when you inhale. This is especially important if you have asthma or heart problems.

Buy an inexpensive pair of ski or walking poles to help keep your balance if your walking route is particularly treacherous. The poles will also help you burn extra calories because your upper body is getting a workout too.

Dont forget a hat, gloves, sunglasses, and sunscreen!

Your best winter weight loss partner may be your treadmill: In a study led by Jakicic, women who had a treadmill in their home lost twice as much weight as those without one. There may be a few reasons why. First, when theres a snowstorm brewing, temps drop dangerously low, or its dark outside, its easy to hop on a treadmill. Plus, if your treadmill is in constant view, it serves as a visual reminder. Even if you decide to watch TV instead of exercising, being aware of your treadmill may make you less likely to snack, says Jakicic.

On top of that, a treadmill also takes the guesswork out of working out. It ensures your speed and distance measurements are accurate, which allows you to better gauge your calorie burn and track your progress, says Bobby Kelly, owner of Results Only Fitness in Phoenix, AZ. If youre considering other indoor exercise machines (like a stationary bike or elliptical), keep in mind that walking is a natural movement so you may be more comfortable and better able to get a good workout on a treadmill. If you're worried about boredom, follow these tips to make treadmill workouts more fun.

Have a dance party: Create a tape of fast and slow songs. Have fun with itnobody has to know that you still love disco, says Kelly. Time will flyand so will youwhen you're walking to your favorite beat.

Give yourself a deal: Using a deck of cards, label the jacks a sprint, the queens a hill, the kings a slow pace, and the aces a moderate pace. Shuffle, flip one, do what it says for 1 minute, then flip another. Continue until you've completed your workout, reshuffling if needed, suggests Kelly.

Grab your spouse: Couples can still exercise together even with one treadmill. Do a series of three resistance moves such as biceps curls, squats, and ab crunches while your partner walks, then switch. Keep taking turns until you've both gotten in your workout.

Use the television: While watching TV, speed up when a commercial comes on. Or pick a character and speed up for each 2- or 3-minute segment that she's on-screen.

When the weather's bad, you're waiting for a phone call, or you've got a sick child or parent to care forand no treadmillfitting in your daily walk can be tough. We asked Carol Espel, an exercise physiologist and fitness and program director at Pritikin Longevity Center + Spa in Miami, FL, and Memer Kladis, former assistant director for The National Institute for Fitness and Sport in Indianapolis to develop a muscle-building "walking" routine that you can do around the house. This routine mimics walking movements and targets walking muscles to help you maintain flexibility and stay in tip-top walking form.

Leg circles (to keep hips flexible and strong): Holding onto a wall for support, lift your right leg out in front of you, bending the knee to form a 90-degree angle. Your thigh should be parallel to the floor, as if you're marching. Rotating at the hip, circle your leg to the right as far as possible. Don't move any other part of your body. Slowly lower your leg, then bring it back to the forward position again. Do 10 to 12 circles. Repeat with your left leg. For variety, reverse the leg circles by lifting your legs up and out to the side first, then rotating forward and down.

Hip circles (to keep hips flexible and mobile): Stand about 2 feet from a wall, with your feet shoulder-width apart and your toes pointing forward. Lean into the wall, and place both hands on the wall for support. Bend your knees slightly, and circle your hips clockwise, as if youre a belly dancer. Do 10 to 12 full circles, then rotate your hips counterclockwise.

Heel walks (to strengthen shins and help with heel-toe technique): Walk by balancing on your heels only; your feet should be flexed and your toes pointing toward the ceiling. Do a lap around your living room. For variety, try these with your heels pointing a bit inward or outwardthis targets the shin muscles differently.

Toe walks (to strengthen calves and help with heel-toe technique): Walk by balancing on the balls of your feet, heels off the floor. Do a lap around your kitchen or living room. For variety, try these with your toes pointing a bit inward or outwardthis targets the calf muscles differently.

Windmills (to keep shoulders flexible and agile): One at a time, circle each arm forward, up, back, and down. Alternate for 10 to 12 windmills with each arm, then reverse the direction.

Step lunges (to strengthen quads): Facing a staircase, place your right foot on the bottom step and your left foot several feet behind you on the floor. Lower your body until your right leg forms a 90-degree angle. Make sure that your right knee stays over your ankle. Pause, then slowly return to the starting position, concentrating on pushing up through your right heel. Do one set of 8 to 12 reps before switching to your left leg.

One-legged curls (to strengthen hamstrings): Lie on your back with your arms at your sides, your right knee bent, and your foot flat on the floor. Place your left foot on a standard-size kids ball (12 to 18 inches in diameter). Supporting yourself on your back, arms, and right leg, raise your pelvis a few inches off the floor. Digging your left heel into the ball, slowly curl it toward you. Pause, then slowly push the ball back, resisting the ground as you roll. Do one set of 8 to 12 reps before switching legs.

Pelvic tilts (to strengthen glutes): Lie on your back with your arms at your sides and your heels resting on a low stool, step, or box; your feet should be shoulder-width apart. Tighten your butt, and slowly lift your pelvis as high as is comfortable. Pause, then slowly lower without touching the floor. Repeat. Do 8 to 12 tilts.

Aerobic stepping (for cardio): Try climbing stairs or using the bottom step for a few minutes of step aerobics (pump up the intensity by adding arm movements). A bonus: Just 10 minutes of walking up and down stairs can boost your energy more than 50 mg of caffeine (the amount thats in about half a cup of coffee), according to research.

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These Winter Walking Tips Will Help You Stay Fit During the Colder Months - Yahoo Lifestyle

Denise McKinnon| E-E- Columnist

A year ago, I was a pretty sick lady. In late July, inflammation in my body went off the charts and my optic nerves swelled, putting my eyesight in jeopardy. What followed was a biopsy of an artery in my head, a CAT scan, lumbar puncture, and an MRI. It also meant monthly eye doctor's appointments, blood tests, and 11months of prednisone. A LOT of prednisone.

All that prednisone did crazy things to my body and my emotions. I gained a bunch of weight, my face swelled, I had a hunch on my back, and was weak almost all of the time. I didn't look like me, and barely felt like me. Some days I couldn't drive because I was fatigued and couldn't see. Sometimes my eyes were so blurry I had to just close them and wait until it cleared a little.Every day felt like a fight.

I found my way to a specialist who was able to figure it all out, and in June of this year I was able to finally get off prednisone. I'm slowly getting my strength and my life back. This past week I went to the eye doctor and found out my prescription only changed a little bit since my last exam. It actually changed only one "click."I was overjoyed and so thankful to God and everyone who stood by me! When hard times come and family and friends stick by you, is the best feeling in the world.

My brother, Matt, flew in to take care of me after the biopsy in August of 2019, and encouraged us for the fight ahead. My kids and their families adjusted during visits and did a lot of sitting and visiting, because that's all I could do. I received lots of prayers and encouragement from my mom, brothers, sisters and extended family. They always contacted me at just the right time and would lift my spirits.

My husband, Mark, was my caregiver and cheerleader. If the only good thing was that my eyes weren't too blurry that day, he'd thank God for it. If I cooked once or twice in a two-week period, he'd say thank you for making the effort. When I was up and down at all hours of the night due to steroids, he ignored that I was interrupting his sleep too with my cleaning. He did ask that I not do dishes or vacuum in the middle of the night, but I get that. We have an old house and noise carries!

My work family is so supportive and made sure that everything was covered. They filled in the gaps and gave me much grace when I needed it most. They've been champions and solution-oriented every step of the way. I appreciate who they are very much.

I know that things don't always work out like they did for me this time. Our nation has seen a lot of loss this year. Family members and friends have died due to illness, accidentsand COVID-19. People have lost jobs and relationships due to the stress. Cities have been burned and vandalized because of hate, anger, and in the name of activism.You know what though? In that moment when Dr. Foust said, "You don't have to get new glasses unless you just want to. Your prescription is pretty much the same," my heart soared. I was joyful and thankful, and it felt good to focus on a good thing.

Let's remember to look for those moments. They are still here, we just have to find them. I was sitting in my recliner one night wondering if I'd ever be me again. I was starting to lose hope. Mark said, "It's OK,babe! You're getting better every day, even when we can't see it." I wondered, did he really think that? Was it true? So I'd agree with him with my words, and in my heart, and pushed through another day. I am getting stronger now and though I'm still slow, I'll get there. I'm losing weight and feeling like me again. The turnaround has begun.

Jeremiah 29:11 says, "For I know the plans I have for you," says the lord. "They are plans for good and not for disaster, to give you a future and a hope." A future and a hope. You can trust that God wants good things for you and is working on your behalf even in the middle of trials and hard times.

My wish for you is that you find joy in your day today and it gives you hope that you are going to make it, no matter what you are going through. May you be blessed and your turnaround be soon.

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Good moments can be found even in times of turmoil - Examiner Enterprise

When it comes to dieting, rules can get really frustrating. Everything you crave is everything you cant eat. But thats not the way it should be. Weve found a way you can eat what you want, when you want it. Cheeseburgers, ice cream, and even paninis? Yes, even those. And all you have to do is implement some smart food swaps to lose weight.

To help you achieve your best body yet, we compiled 40 simple swaps that slash your calorie intake significantly. If you made all of these in one week (of course, a lofty goal), you would save over 4,960 calories! Even eating just 50 calories less than you normally do every day can help you drop five pounds over the course of a year!

You dont have to overhaul your diet to lose weight just make these smart swaps. Read on, and for more on how to eat healthy, you wont want to miss these 21 Best Healthy Cooking Hacks of All Time.

1

Eat This: Frenchs Classic Yellow Mustard, 0 caloriesNot That!: Hellmans Mayonnaise, 90 caloriesThis Swap Saves: 90 calories

When it comes to sandwiches, calories sneak in all too quickly. Next time you stack your lunch, try spreading mustard instead of mayo. Just one tablespoon of mayo can add 90 calories to your wich, but spicy mustard is often zero. No wonder why using the right condiments is one of our best weight loss tips!

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2

Eat This: 1 slice Daves Killer Bread, 21 Whole Grains&Seeds, 120 caloriesNot That!: 2 slices Daves Killer Bread, 21 Whole Grains&Seeds, 240 caloriesThis Swap Saves: 120 calories

Sometimes that second piece of bread is really unnecessary. By eating your lunch open faced, you cut 120 calories. And if you take it with a fork and knife, youll eat more slowly, allowing your body to tell you when you feel full before youve scarfed down the whole thing.

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3

Eat This: 2 scrambled eggs with chives, 170 caloriesNot That!: 2 scrambled eggs with cup Sargento Shredded 4 State Cheddar, 275 caloriesThis Swap Saves: 105 calories

Eggs and cheese do go hand in hand, but they also boost calories like no other. Next time you need more flavor in your scramble, try a lower cal fix such as tossing in chopped chives. Hot sauce, red pepper flakes, or even everything bagel seasoning can also do the trick.

4

Eat This: 12-oz Seltzer with Lemon Slices, 0 caloriesNot That!: 12-oz Coke, 140 caloriesThis Swap Saves: 140 calories

Youve sat down for dinner and youre thinking about that soda to quench your thirst. Do yourself a favor and take a pass. Youll save more than 100 calories and over 20 grams of sugar by choosing a sugar-free, unflavored fizz such as plain seltzer. If youd rather not take it plan, opt for tossing in slices of lemon, lime, or even orange.

5

Eat This: 1 oz Raw Pistachios, 159 caloriesNot That!: 1 oz Raw Walnuts, 185 caloriesThis Swap Saves: 26 calories

While they are the perfect snack to hold your hunger, eating nuts by the handful often means munching on far too many. Instead of continuously dipping into the bag, just switch nuts! For the exact same one-ounce serving size, youll save nearly 30 calories by noshing on pistachios instead of walnuts. Plus, shelling the pistachios yourself will help you snack slower and therefore get full faster, saving you precious calories. And did we mention that for the same serving size, youll be able to scarf down 48 pistachios but only 14 walnuts? Not sure about you, but wed rather be able to eat triple the amount and not have to worry about adding extra calories.

6

Eat This: Grapes, 69 calories (100 grams)Not That!: Craisins, 325 calories (100 grams)This Swap Saves: 256 calories

With the simple addition of dried fruit, seemingly healthy trail mixes and salads can become your worst nightmare. Instead of sugar-filled dried cranberries, strive for fresh ingredients that provide natural sweetness and texture. Fibrous vegetables are low-cal and high in nutrient value as opposed to the sort of calorie-filled toppings you buy in bags.

7

Eat This: 2 Tablespoons Fage 2% Greek, 27.5 caloriesNot That!: 2 Tablespoons Daisy Sour Cream, 60 caloriesThis Swap Saves: 32.5 calories

We get that the tangy, creamy, smooth addition of sour cream is irresistible. But for nearly the same palatable experience, you can save over 30 calories and add waist-cinching probiotics to your meal. Yes, just a dollop of our favorite yogurt can help steer you on the right track for your weight loss journey.

8

Eat This: Cinnamon, 6 calories (1 tsp.)Not That!: Sugar, 16 calories (1 tsp.)This Swap Saves: 10 calories

Starting your day with sweetness means your body will be craving it all day long. Instead of loading your coffee with sugar (artificial, or not), try sprinkling in blood-glucose-regulating cinnamon. Your morning cup of Joe will now have metabolism-boosting benefits, and you wont be as likely to reach for that bag of M&Ms later on.

9

Eat This: Homemade, air-popped popcorn, 139 calories (4.5 cups)Not That!: Jolly Time Mini Bags Blast O Butter, Ultimate Theatre Style, 210 calories (4.5 cups)This Swap Saves: 71 calories

Ah, popcorn. The high-fiber snack can be kept low-cal, but only if you prepare it correctly. Ditch the butter, ditch the bags, and invest in an air popper. By air popping your whole-grain kernels, youll consume fewer calories than most healthy snacks for weight loss. Boost your movie night snacks flavor by sprinkling in red pepper flakes, cinnamon, cocoa powder, or a dash of classic salt and pepper!

10

Eat This: Cup Halo Top Chocolate Chip Cookie Dough, 90 caloriesNot That!: Cup Ben and Jerrys Chocolate Chip Cookie Dough, 280 caloriesThis Swap Saves: 190 calories

Treating yourself every once in awhile is totally understandable. But who are you kidding when you say youre going to stick to just a half-cup serving? Next time you hit the freezer aisles, choose a healthier option such as one of our 14 best brand name ice creams for weight loss. Picking Halo Top in the same indulgent flavor will save you almost 200 calories in addition to 8 grams of heart-harming saturated fat and 18 grams of sugar.

11

Eat This: Olive Oil Spray, 5 caloriesNot That!: Tablespoon of Olive Oil, 120This Swap Saves: 115 calories

Next time you order a panini, egg dish, or burger, ask to the have the kitchen use pan spray as opposed to oil or butter. Using just a little bit of regular olive oil in the pan can add 120 calories. By spritzing, the oil is well spread out, requiring you to use way less.

12

Eat This: 2 Mission Super Soft White Corn Tortillas, 100 caloriesNot That!: 2 Mission Soft Taco Flour Tortillas, 280 caloriesThis Swap Saves: 180 calories

Beyond the refried beans, extra helping of cheese, and and loads of guac youre likely stuffing into your taco shell, youre probably forgetting to consider the tortilla youre wrapping all those fixings with. Before inviting everyone over for Taco Tuesday, make sure to stock up on corn tortillas. Theyre gluten-free, pack in three grams of belly-filling fiber, and less than two grams of fat.

13

Eat This: Cup Kelloggs All-Bran Original, 80 caloriesNot That!: Cup Kelloggs Special K Granola Touch of Honey, 200 caloriesThis Swap Saves: 120 calories

Greek yogurt parfaits are a satisfying and balanced breakfast, but they can also be a sugar and calorie-filled trap. Instead of using sweetened granola, try a plain, high fiber cereal and then add some cinnamon and berries to enhance your bowls flavor. This simple swap can save you at least 100 calories and will help curb hunger so you wont dive into your office snack drawer.

14

Eat This: 1 oz Mont Chevre Original Crumbled Goat Cheese, 70 caloriesNot That!: 1 oz President Triple Crme Brie, 100 caloriesThis Swap Saves: 30 calories

When it comes to saying cheese, ask for goat. Creamy, tangy and low calorie (for cheese, that is) indulge in this spreadable treat when youre watching your weight.

15

Eat This: 2 Slices of Ezekiel Cinnamon Raisin Bread with 1 oz of Philadelphia Cream Cheese, 230 caloriesNot That!: Cinnabon Classic Roll, 880 caloriesThis Swap Saves: 650 calories

When youre trying to beat winter blues and cozy up to something comforting, try Ezekiels cinnamon raisin toast as opposed to traditional cinnamon rolls. And then add some cream cheese to make up for your icing to save an abominable 650 calories.

16

Eat This: 2 boiled eggs, 160 caloriesNot That!: 2 eggs scrambled with 1 tbsp. butter, 260 caloriesThis Swap Saves: 100 calories

Yes, fluffy scrambled eggs and gooey cheese-filled omelets can be totally delicious, but do you know how many hidden calories are folded right into those breakfasts? Generally, recipes call for approximately 1 tablespoon of butter per egg or two thats 100 calories added to your plate. Instead, try boiling them: cracked or not, hard boiled, soft boiled, even poached provide you with a menu of delicious, low-cal alternatives that are still packed with protein and waist-slimming choline.

17

Eat This: 1 cup of Zoodles, 19 caloriesNot That!: 1 cup of cooked Spaghetti, 200 caloriesThis Swap Saves: 181 calories

Instead of ordering carb-filled pasta for dinner, check the menu for veggie noodles. From spaghetti squash to zucchini noodles or even sweet potato spirals, these veggie alternatives squash calories out the door. A cup of zoodles contains 25 calories as opposed to spaghetti, which can contain about 200!

18

Eat This: Grande Iced Coffee with 2% Milk, Unsweetened, 35 caloriesNot That!: Grande Iced Vanilla Latte with 2% Milk, 195 caloriesThis Swap Saves: 160 calories

We totally get that your morning brew is 100% necessary, but all that cream and sugar? The typical combinations are loaded with fat and calories.Try ordering your coffee black and splashing in the milk yourself to further control the calories you sip. Not only will your body thank you, but your wallet will too. Youd be surprised at how much youll save by ordering a plain cup of coffee compared to your go-to gourmet version.

19

Eat This: 1 lettuce leaf, 4 caloriesNot That!: Natures Own 100% Whole Wheat Hamburger Buns, 130 calorieThis Swap Saves: 126 calories

That juicy burger topped with cheese and tomato is much better off without the starchy bun. Eliminate nearly 130 calories and feel just as full thanks to the protein-packed meat. When youre ordering out, ask for your burger protein-style or in a lettuce bun. Youd be surprised how popular this is, even Shake Shack and In-And-Out list this popular option on their menu!

20

Eat This: Cup Newmans Own Garden Peppers Pasta Sauce, 60 caloriesNot That!: Cup Newmans Own Alfredo Pasta Sauce, 80 caloriesThis Swap Saves: 20 calories

And were not talking about wine. When it comes to sauces, stick to red. White sauces tend to be loaded with cream, butter, cheese, and inflammatory oils. Reds, on the other hand, are filled with vegetables, and often have fewer calories and sugar compared to their white competitors.

21

Eat This: 1 packet of Grimmway Farms Baby Carrots Snack Packs, 35 caloriesNot That!: 1 oz Tostitos Original Restaurant Style Chips, 140 caloriesThis Swap Saves: 105 calories

Craving crunchy chips and dip? Skip the fried tortillas and cut up some vegetables instead to load up on fiber and slow down your consumption. Low in calorie, and just as crunchy sliced bell peppers, celery sticks, and sweet baby carrots are sure to do the trick.

22

Eat This: Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, 35 caloriesNot That!: Hidden Valley Original Ranch, 140 caloriesThis Swap Saves: 105 calories

Dressing is a dietary trap. Without even knowing it you can be almost 150 calories to your salad, which was supposed to be your healthy low-cal meal. Try Bolthouse Farms yogurt dressing or balsamic vinegar instead. If the latter is too tart, add a little olive oil to tone it down. Remember that 1 tablespoon of olive oil is 120 calories, so use that sparingly.

23

Eat This: 1.5 piece (117 g) Bell&Evans Time Savers Grilled Chicken Breasts, 150 caloriesNot That!: 4 oz. (112 g) Bell&Evans Breaded Chicken Tenders, 210 caloriesThis Swap Saves: 60 calories

When you cant figure out what to whip up for dinner, search for terms to lend you a hand at the supermarket. Say no to anything labeled creamy, breaded, stuffed, and crispy. Instead, try anything broiled, grilled, poached, and baked. You can transform almost all of your favorite comfort foods into healthier alternatives by switching up the way you cook your food.

24

Eat This: Dominos Small Crunchy Thin Crust, 490 caloriesNot That!: Dominos Small Hand-Tossed Crust, 820 caloriesThis Swap Saves: 330 calories

Most pies are made with refined white flours, are loaded with calories, and known to boost your cravings throughout the day thanks to their gut-busting amounts of salt. If you do cave into your pizza cravings, go for a thin crust. Dominos small thin crust packs in 490 calories just for the bready foundation. Imagine ordering the 820-calorie hand-tossed crust. One word: Yikes!

25

Eat This: Chobani Nonfat Plain Greek Yogurt, 80 caloriesNot That!: Dannon Lowfat Vanilla Yogurt, 140 caloriesThis Swap Saves: 60 calories

Our favorite breakfast can quickly resemble our favorite dessert, ice cream. Make sure you choose a Greek yogurt thats low in sugar and high in protein. This simple swap saves you 60 calories and gives you room to add toppings (we love fresh fruit and low-sugar granola) without the guilt. Find out our other cultured cravings in our list of the 25 Best Yogurts for Weight Loss.

26

Eat This: Quaker Instant Organic Oatmeal Original, 100 caloriesNot That!: Quaker Real Medleys Oatmeal Summer Berry, 250 caloriesThis Swap Saves: 150 calories

Oatmeal is a solid choice to start your day with, but not when youre spooning starch thats loaded with sugar. Go for plain oats that list just one ingredient: whole grain rolled oats. Add your own toppings such as fresh berries, crunchy chia seeds, and slivered almonds to round out the meal with flavor and texture without relying on the belly-ballooning sweet stuff.

27

Eat This: So Delicious Unsweetened Organic Almond Milk with Cashew, 35 caloriesNot That!: Silk Vanilla Almond Milk, 80 caloriesThis Swap Saves: 45 calories

Drench your fiber-rich flakes with So Delicious nut milk instead of Silks sweetened almond milk and cut 45 calories and get this 13 grams of sugar! Thats more than half your days worth of added sugars saved by this effortless swap.

28

Eat This: BeachBar Chocolate Cherry, 150 caloriesNot That!: PowerBar Peanut Butter, 230 caloriesThis Swap Saves: 80 calories

When youre looking to refuel on the fly, nothings worse than biting into a caloric post-workout snack and undoing all those floors you climbed on the Stairmaster. Satisfy your cocoa cravings and satiate a rumbling tummy with 10 grams of metabolism-igniting protein for only 150 calories. Plus, youll save a shocking 20 grams of sugar by making this mindless switch.

29

Eat This: PB2, 50 caloriesNot That!: Jif Creamy Peanut Butter, 190 caloriesThis Swap Saves: 145 calories

In the mood to slather some apple slices with peanut butter? Rather than fretting the nearly 200-calorie per two-tablespoon serving, try stirring some PB2 peanut powder. The powder achieves its slimming nutrition panel by roasting and pressing the peanuts to remove 85 percent of the fat and calories. While the powder is definitely a healthy and less-caloric alternative to traditional peanut butter, PBs saturated unsaturated fats can also help you lose weight as long as you use the creamy spread sparingly.

30

Eat This: Merlot, 122 caloriesNot That!: Margarita, 310 caloriesThis Swap Saves: 188 calories

Applebees Perfect Margarita is the farthest thing from ideal for weight loss. Hit up the restaurant chain for just two margs and youll ingest over 600 calories! If you opt for a glass of merlot, not only will the choice help you cinch your waistline by saving cals, youll also benefit from the vinos many benefits including longevity, reduced risk of heart disease, and even protection against tooth decay.

31

Eat This: True Made Foods Vegetable Ketchup, 10 caloriesNot That!: Heinz Ketchup, 20 caloriesThis Swap Saves: 10 calories

We know what youre thinkinghow will just 10 calories help you lose weight? When it comes to shedding the spare tire for good, every calorie counts. And in the case of ketchup, were usually squirting way more than the suggested one-tablespoon serving size. And get this: While Heinz classic tub is packed with high fructose corn syrup, True Made Foods jar opts for sweetening its ketchup with butternut squash and carrots.

32

Eat This: Mustard, 0 caloriesNot That!: Kraft Hickory Smoke Barbecue Sauce, 50 caloriesThis Swap Saves: 50 calories

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40 Simple Swaps That Cut Thousands of Calories Per Week - KYR News

He faces angry Conservative backbenchers, a resurgent opposition and struggled on Tuesday to clarify his own governments lockdown rules, yet Boris Johnsons fortunes on another front would seem to be still hanging in the balance: the battle of the bulge.

On the basis of figures cited by the prime minister during a question and answer session after a speech in Exeter, he had a BMI (body mass index) of 34.9 earlier this year when he was treated in hospital for Covid-19.

Had he used the NHS BMI calculator to arrive at that figure, it would have told him that he should start by losing 5.4kg (12lbs) by cutting his calorie intake to a recommended level of 2,178-2,800 kcal.

Despite struggling with other questions at the end of his speech on adult learning, Johnson was in bullish mood when asked on Tuesday what advice he would give to others about recovering from Covid-19 and if he could reassure some of his worried MPs that he had fully recovered.

I am fitter than a butchers dog thanks basically to losing weight, replied the prime minister, after saying that the phenomenon of long Covid clearly existed.

I hesitate to give anybody any advice but losing weight is a very good thing to do when you reach 17st 6lbs (110.7kg), as I did at the height of about 5ft 10in (177.8cm). Its probably a good idea to lose weight and so thats what Ive done. I feel much, much better.

The figure of 34.9 was arrived at on the basis of providing details such as Johnsons gender, ethnic group and age at the time when he fell ill with coronavirus (55).

Launching a drive in July by the government to reduce obesity levels in the UK, Johnson said he too fat when he was admitted to a London intensive care unit.

A regime that involved starting the day by going for a run with Dilyn, the dog he keeps with his fiancee, Carrie Symonds, had helped him to lose at least a stone.

But Johnson would still be classed by the NHS calculator as overweight even if he had lost a further two stone and was active for between 60 and 150 minutes a week.

A butchers dog perhaps, but one with a BMI of 28.9 and in need of continued walkies.

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Is Boris Johnson really 'fit as a butcher's dog'? - The Guardian

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