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You're working out hard and often but the weight just isn't coming off.

You know that exercise is the cornerstone of successful weight loss, but it's just not working for you.

What's going on?

Chances are, you're making a few common mistakes that can thwart your progress. Rather than surrender to the scale, here's some good advice from exercise scientists that can get your weight loss back on track.

Don't overdo it at the gym

Exercising too hard and too often can actually counteract successful weight loss.

Overtraining can boost your body's production of stress hormones, including cortisol, which can lead to several problems such as irritability, lack of concentration, insomnia, moodiness, and an increased appetite.

In other words, you feel lousy and ravenously hungry, which can lead to overeating and weight gain.

Not sure if you're overtraining or not?

The first sign is extreme tiredness. If you feel like every workout is a struggle, then you may be overtraining.

Tip -- Strive for three cardio sessions and two strength workouts per week and limit them to an hour each.

Don't skip recovery days

Not getting enough rest between workouts can also sabotage your weight loss program.

Exercise, especially weight training, damages muscle fibers and it takes time for those fibers to heal. If we don't allow enough time for recovery, the body starts falling into a chronic energy deficit, which means that it is constantly pulling from its energy stores.

Over time, this can lead to chronic stress, metabolic imbalances and other serious problems.

How often do you need a recovery day?

Alternating strength workouts and cardio sessions is an easy way to accomplish adequate recovery. Using the five-day workout plan above will allow you two recovery days, which should be more than enough to repair your muscles.

Don't do too much cardio and not enough strength training

If a weight loss regime conjures up visions of hours of mindless treadmill workouts, then you're in for a pleasant surprise.

More and more research supports weight training as a key to successful weight loss. When you do just cardio, you use a limited number of muscles and burn a defined amount of calories. When you strength train, you use more muscle fibers and create a post-exercise metabolic boost, meaning that you continue to burn calories at rest for an hour of two after the workout is finished.

This can be significant in terms of long term weight loss.

Tip -- Use a combination of interval training--alternating bouts of high and low intensity cardio--and weight training.

Don't forget to vary your workouts

Not only is doing the same workout again and again boring, it's counterproductive.

Your muscles will adapt to the stress you place on them within six to eight weeks, according to the American Council on Exercise. By not switching up your workouts, you're likely to end up in the dreaded plateau zone, meaning your weight loss can grind to a halt.

Moreover, doing repetitive movements every day can overwork the same muscles and joints, causing tightness, soreness and pain. The last thing you want if you're trying to lose weight is to be sidelined with an injury.

Cross training is a great way to keep your muscles challenged. This means regularly changing your workouts, sets, and reps as well as your cardio and rest days.

Don't forget to track calories

As most of us know, weight loss is a basic equation: calories in versus calories out.

To lose a pound of fat, you must create a caloric deficit of 3,500 calories. Most people tend to rely too much on exercise to achieve a caloric deficit.

According to research, they also tend to underestimate their caloric intake.

To remedy that, try using a calorie tracking app like MyPlate to help you learn how many calories you're really taking in. Not only will your eyes be opened as to the caloric content of food, using the app could help you make healthier food choices.

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Five reasons you're not losing weight | Community - Richmond Register

Is it necessary to ditch dairy to lose weight? is a a common query among weight watchers. Most people on a mission to lose weight shun dairy products as it is widely believed that milk and milk products can lead to weight gain. Dairy products have gained a bad reputation as they contain fats which are considered bad while on a weight loss plan. Well, completely eliminating dairy from the diet have proven to be beneficial when trying to shed kilos. However, it is not absolutely necessary to do so. If you love dairy products, there is no harm in consuming it. You just have to make some healthy swaps as per your fitness goal. Debunking the myth Milk does contain saturated fat, but it is also a great source of calcium and protein. Calcium keeps our bones and teeth strong and protein helps to repair damaged tissue and muscles. The dairy itself doesnt lead to weight gain. The actual problem arises when you overindulge or consume unhealthy dairy products. Not all dairy products are good for health and you have to choose the one that suits your requirement and at the same time practice mindful eating.

Eliminating an entire food group from your diet may have some adverse effect on your health. As per a study published in the American Journal of Clinical Nutrition, dairy products do not lead to inflammation in the body, which is said to be the reason for weight gain. This only happens when you are lactose intolerant.

Here are the 3 best dairy products you can have

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Should you stop having dairy if you want to lose weight? We tell you - Times of India

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If youre looking for a total-body cardio workout thats kind to your joints, swimming is it. And it can be a total calorie-burner, too. Just keep a few things in mind to get the most out of it.

First, as with any exercise, the number of calories you burn by swimming depends on the intensity with which you do it.

Swimming at a somewhat casual paceabout 50 yards a minuteburns about 625 calories per hour. Kick that up to a high-level recreational athlete, where youre swimming 75 yards in a minute, and youll burn a little more than 750 calories an hour. To lose a pound, youd want to burn about 3,500 calories. So if you swam for an hour three times a week, youd burn a pound off in two weeks. And that doesnt even count any dietary changes.

Any kind of activity is better than just sitting aroundif you were previously sedentary, even 20 to 30 minutes of swimming allows you to burn calories you wouldnt have before. See how this guy used swimming to help lose 115 pounds.

Sort of. Swimming doesnt preferentially burn belly fat, but if its something that youll do consistently because you enjoy it, then it will help you drop pounds all over, including youre your belly.

To torch more calories, either get in more frequently, swim longer each session, or swim at a higher intensity. There are benefits to each:

As with any exercise, the key to losing weight with it is to be consistent. Swim coaches talking with athletes who want to get stronger and faster encourage them to swim less, more often. You get more out of a swim when your technique is good. So getting in the water more frequently beats banging out a long session where youre just fighting falling-apart technique at the end.

Also, unless you have a pool in your back yard, swimming requires a little planningyou have to get to the pool when its open, make sure you have your cap, goggles, towel and whatever else you need for the shower afterward. (Check out the best goggles here.) Make it easy for yourself and have your swim bag ready to go at all times, so you can spend less time looking for stuff and more time working out.

Once your technique stays in place for a whole workout, see if you can make one swim a week slightly longer than the others. This will not only allow you to burn more calories, it will improve your endurance so you can swim stronger for longer in future sessions and gradually extend your time in the pool.

To burn more calories in less time, use an interval training approach. Instead of swimming the whole time at 65 or 70 percent of your max heart rate, break your workout into sets. There are a million different ways you can approach it. One way would be to try swimming 4 laps at 70 percent, 4 at 80, and 4 at 90, resting between each set of four. Then descend the ladder (4 at 90, 4 at 80, 4 at 70). You can find good swim workout suggestions all over the internet, but this tool from Swimming World Magazine lets you customize them to your fitness level and how long you want to swim.

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How to Swim to Lose Weight and Burn Fat - menshealth.com

Snacks are an important part of a weight loss diet plan, which you cannot miss out at any cost. Mindless and unplanned snacking can easily sabotage your weight loss goal and ruin all your efforts. Snacks help to keep you fuller between meals and prevent you from eating unhealthy food items. But deciding what to have to curb your evening hunger pangs can be a tricky task. You will have weird cravings, which would be hard to resist and at the same time you would be worried about your calorie count. If you often get stuck in such a dilemma, have some popcorn. Popcorn the healthiest snack This might come as a surprise to you, but popcorn can be an excellent snack option when trying to lose weight, especially when you are on a low-carb diet. By popcorn we mean the air-popped popcorn, not the butter drenched one. Light and fluffy popcorn are extremely low in calories. Air-popped popcorn has only 30 calories per cup.

As per a study published in the journal Antioxidants, popcorn is loaded with polyphenols, an antioxidant that can help to reduce inflammation. 75 grams of air-popped popcorn contains up to 300 mg of polyphenols. How much popcorn you can eat depends on the number of calories you have consumed throughout the day. You surely do not want to go overboard, so eat mindfully.

Other benefits of eating popcorn Popcorn is not only low in calories, it has other health benefits as well.

-It can prohibit the growth of cancerous cells in the body.

Excerpt from:
This is a perfect snack option when trying to lose weight - Times of India

When Sandra Lee was diagnosed with breast cancer and underwent a double mastectomy in 2015, the stress of it caused her to lose weight. But the celebrity cook decided to gain back the weight, according to Today.com.

I gained weight on purpose, said the 53-year-old, who is in remission. I actually worked at it with my doctor as I was borderline underweight. She gained 10 pounds, including muscle she put on as result of exercise, and feels and looks great.

Lee was recently named one of People magazines Most Beautiful honorees. Loving your body and yourself is super important, she said. Our bodies are a gift and our lives are a gift and theyre both to be cherished every single day.

During the ongoing coronavirus pandemic, Lee has turned to developing new recipes, for her social media followers and forTop Shelf, a new Today show original food series. Recipes include an easy banana breakfast smoothie, a quick and simple taco bar with creamy guacamole, and an easy Easter ham and cheesy ham casserole.

As for Lees personal eating habits, she often starts her day with a healthy breakfast smoothie packed with acacia (a source of fiber), mint, spinach and fruit. She snacks on popcorn and peach sparkling water and eats an early dinner that usually includes a fabulous protein and a vegetable in a pan sauce. She also drinks a lot of water and gets adequate zzzs.

Lee encourages others to practice body positivity, especially during these difficult pandemic times. Dont fret about consuming more food or gaining weight right now, she advises. Eat a little more or a little naughtier if it makes you happy, she says.

Theres a way to look at the world, she said. You can do it with a glass half empty or a glass half full. I choose to look at it half full. That philosophy, she says, helps her keep a stable mind and a healthy body.

For related coverage, read Can Weight Gain Reduce Premenopausal Breast Cancer Risk? and Eating Well When You Have Cancer.

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Celebrity Cook Sandra Lee on Intentional Weight Gain After Breast Cancer - Cancer Health Treatment News

Supplements are dietary additions people can incorporate into their daily routine. Readily available and convenient, which supplement is the best to lose some weight?

People become overweight, mainly, because they eat more than they burn off.

Indulging in meals, snacks and sweets can be hard to say no to.

But one ingredient has been shown to suppress a person's appetite - and it's available in capsule form.

Their small study involved 11 people who took vinegar with a high-carb meal.

They had a 55 percent lower blood sugar response than those who didn't consume vinegar.

And the vinegar group ended up consuming up to 275 fewer calories for the rest of the day.

Researchers from the Central Research Institute in Japan support these findings.

Their 12-week human study involved 144 obese adults who either consumed a placebo, 1tbsp of vinegar or 2tbsp of vinegar every day.

They were told to restrict their alcohol consumption but to otherwise continue their usual diet and activity throughout the experimentation.

While the placebo group gained, on average, 0.9lb, the vinegar consuming groups lost weight.

The group who consumed 1tbsp of vinegar everyday for three months lost 2.6lb.

See more here:
Best supplements for weight loss: The health drink that could help you beat the bulge - Express

If social networks have been of any use in recent years, that has undoubtedly been so that experts in all kinds of fields can deny the hoaxes that have been distributed over time over their respective areas of influence. In this sense, nutritionists have a lot to say. It is not strange that we have agreed, for example, that breakfast is the most important meal of the day when it comes to losing weight or fruit at night makes you fat.

Nutrition specialists ensure that the most important thing of all when it comes to losing weight is that we are clear that there are no magic recipes. The only thing that can or should be done is to try to fall into a caloric deficit: that is, ingest fewer calories than are expended. Like now We are in a period of confinement that is forcing us to stay indoors. It is essential that we compensate in some way for the lack of this physical exercise.

In this sense, nutritionists assure that one of the things that can be done to lose weight is to prepare a dinner based on fruit and vegetables. And if there is a fruit that (despite its elaborate price) is in fashion, that is undoubtedly the avocado. A salad with this fruit can be, in fact, a great idea for a healthy, easy and fast dinner at least three times a week.

The salad is very easy to make. Open the avocado, remove the pip and cut it into pieces (you have to take into account that it is a fruit that rusts very easily so you must be more than quick when it comes to making it). At the same time, chop an onion and open a can of tuna or canned salmon. Put everything in the same bowl, add a little salt (remember that it is not necessary to consume too much) and a little olive oil.

Mix everything and enjoy. If you also combine this dinner with a dessert that is also based on fruit, such as strawberries or a tangerine (there is less and less in the supermarket so it is still difficult for you), you are going to get a more than balanced dinner. The real food movement that fights for the consumption of real food is increasingly common on social networks and tries to avoid the problems associated with poor diet.

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Weight loss tricks: The dinner you should eat three times a week to lose weight effortlessly - Explica

This dudes weight loss journey is amazing

Being overweight has become a stress factor for many because of the societys conditioning to body shame or because of health reasons. It is no news that overweight people grow up listening to humiliating insults, insensitive jokes and absurd nicknames hurled at them. However, when someone takes actions about the bullying, in whatever form they feel safe and comfortable doing, thats laudable. Something similar happened with this student from Lahore.

He was a student of O Level when Hasnain decided to completely change what he saw in the mirror.

They say youre just one decision away from completely changing your life; and, perhaps this befits the situation completely. We reached out to Hasnain and he told us that on October 17, 2017, he ate a lot of food, much more than he wanted to. And, that was his way to bid food goodbye. Weighing 120 kg with 58 height, on October 18, 2017, Hasnain completely made his mind to lose all the extra weight and that there was no going back.

Especially to be noted, just three days after Hasnain started his weight loss journey, he met with an accident and was not allowed to go to the gym. He was, however, unstoppable and used to go for walk for three hours each day.

All the students can completely relate to what a stressful time is around the final O level/Matric examinations. Hasnain, too, was juggling between his O levels last year, his socializing and now his determination to workout. He shared that he was so resolute in losing weight that for the first month in his weight loss journey, he only consumed 300-400 calories per day when an average person should take up to 2000 calories each day. He soon realized that he needs to have a healthy balance.

Hasnain shared that he was so impulsive to lose weight that he went to unhealthy lengths to do that, which shouldnt be the case. After one month of irrational schedule, he finally sat down to make a routine with healthy eating and exercising. Heres what his food chart looked like:

What to avoid: Soft drinks, oil, white rice, fast food.

Hasnain mentioned that every Saturday he would have a cheat meal to balance the nutrition intake. He would workout three hours per day with 1.5 hours for gym, 45 minutes for swimming and 1 hour for walk at night. After six months into his weight loss journey, he included some supplements such as protein shake, multivitamins, fish oil and black coffee in his regime.

In the amidst of finals approaching and growing academic pressure, it only took Hasnain a moment of realization to make a life altering decision. While talking to us, Hasnain shared that he constantly thought that something lacked, as if something was just missing from his personality. Being an obese child, he was always subjected to body-shaming and mocking. He would sometimes engage in a fight with strangers who made fun of his weight, but would be forced to remain silent when people close to him did so. Hasnain shared that no matter how much he denied, he did feel the need to look presentable so he thought to give it a shot. With a mindset that theres no turning back, off he went on his weight loss journey. He also said that once you start seeing the results, you automatically feel the need to be consistent.

Hasnain shared that every Saturday he would have a cheat meal to balance the nutrition intake. After reaching 70 kg, he gained a few kilos to suit his body type. His goal was to maintain 75 kg and to achieve that, he would workout three hours per day with 1.5 hours for gym, 45 minutes for swimming and 1 hour for walk at night. After six months into his weight loss journey, he included some supplements such as protein shake, multivitamins, fish oil and black coffee in his regime.

Hasnain shared with MangoBaaz that the key that kept him going was consistency. He shared that the answer to lose weight and then to keep maintaining is consistency. He also told that due to his busy schedule, he had to cut down on socializing. whenever he had to attend a birthday party, he would already had his healthy meal prepared in car, to avoid any junk eating. This is the consistency level that he had achieved. He did not even compromise his routine during his O level exams and went to gym before taking the exam.

Hasnain Sheikh from Lahore said he knew what he was fighting against his biggest challenge was his habit of smoking. He said his habit was too strong to let go of. Due to excessive smoking, he had no stamina for workout. Hence, he took the tough decision to quit smoking. He made his health his first priority and did not touch a cigarette until he had lost 40 kg. Another great challenge was the hectic routine and last year of O levels. However, nothing could stand in front of his motivation.

Hasnains story is a true inspiration and a hope for everyone out there trying to lose weight. It took him 9 months of hard work to reach where he ultimately did.

They key that Hasnain kept repeating is consistency and not losing your faith on your journey with setbacks that you may face even if you do not see the results right away, hang in there and keep working towards your goal.

Cover image via: Hasnain Sheikh

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How This Lahori Guy's Weight Loss Journey Of 50 Kg In 9 Months Is Inspiring Others To Do The Same - MangoBaaz

Walking more could solve most of our problems, and we're not just saying that for the sake of a great opening line in these difficult times. If you're using your hour's exercise to walk or had already vowed to walk more this year back in January you'll be glad to know that it does help you get fitter overall, to burn off some extra calories, and just to feel better and improve your health generally. Better still, there is solid scientific proof that walking helps to achieve more than just basic fitness goals.

Let's talk health benefits of walking first: they are enormous, in particular the positive effects of walking on our hearts. According to Harvard Health, walking is as beneficial for human heart health as running you'll just need to do more of the walking than you would of the running (not that hard for most of us).

Next, walking may well be the best way to maintain a healthy weight, even more so than going to the gym. According to the NHS, this doesn't mean that you shouldn't do any other type of exercise (and there is some evidence that exercising at the gym or at least doing proper home workouts is better if you're trying to lose weight), but it is true that a brisk 30-minute walk at least five days a week has been linked to lower BMI rates and slimmer waists. Moreover, frequent walking has been shown to improve our metabolic rates, which also helps to maintain a healthy weight.

And what about our mental health? This is where the research gets even more interesting. According to Shane O'Mara, Professor of Experimental Brain Research at University College Dublin, walking can not only alleviate mental health conditions such as depression, but it has also been shown to make us smarter by keeping our brains engaged. When we walk regularly, we become more extraverted, less neurotic, more creative and better able at solving problems.And, of course, while we're all suffering the stress and anxiety of coronavirus and lockdown, good mental health is all the more important.

Not that we necessarily need all this scientific proof to know that walking feels good and makes us feel well. How much walking should we be doing? The recommendation is pretty consistent across all sources: half an hour a day at least five days a week. For most of us, this will be pretty achievable at the moment and when life goes back to normal, simply skipping a couple of stops on public transport every morning, or going out for a walk during lunch will do the trick.

What's even better is that you don't need any special gear to walk. The perfect workout regimen is free for all. However, you can invest in a Fitbit (see our list of the best) to make tracking how much you're walking easier and to keep you motivated.

Today's best Fitbit Versa, Fitbit Ionic and Fitbit Inspire deals

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Walking is better exercise than going to the gym how to boost your workout - Real Homes

Daily Mail A mother of two has shed 129 lbs. and given up alcohol for good after depression caused her to binge drink and feast on fast food every day.

Kassidy Riekens, 28, from Wyoming, started gaining weight in 2010, less than five years before she became pregnant with her first child in 2014.

At the time, she admits she didn't take into account what she was putting into her body and would drink alcohol, eat fast food and smoke cigarettes every day to cope with her depression.

Changing perspectives: Wyoming mother-of-two Kassidy Riekens has revealed how she lost 129lbs, after spending years using alcohol and junk food to hide her depression

Kassidy would binge on alcohol most nights to "mask her feelings." Her sedentary lifestyle and unhealthy eating habits caused her to peak at 260 lbs. after she gave birth to her daughter in 2014.

Video: Why this wont help you lose weight (Provided by Buzz60)

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Two weeks after delivering her child, the 28-year-old decided it was time to change her lifestyle once and for all. "What brought on my weight gain was terrible food choices, drinking alcohol, and neglecting exercise," Kassidy said.

"It was a cycle that I was stuck in. I did the same thing every single day. I would eat fast food and junk, get drunk at night, and sit around doing nothing with myself. I was extremely unhealthy. I smoked cigarettes and didn't care one bit what I was consuming and putting inside my body," she said.

Then and now: 'What brought on my weight gain was terrible food choices, drinking alcohol, and neglecting exercise,' Kassidy, pictured before her weight loss, said

Kassidy began exercising every day by going for walks, running and keeping active. She also changed her eating habits and started making better food choices, causing her to lose a total of 129 lbs. Since giving birth to her second daughter, Kassidy now weighs 144 lbs. and feels better than ever.

Kassidy is now sober and has quit drinking for good. "It feels amazing being sober. My drinking was getting out of control. I was leaning on alcohol to mask my depression, mask my feelings, mask my physical pain, and mask the world," she said.

Family first: 'I didn't ever want my kids to see me act like that or my husband having to take care of me while drinking,' Kassidy, pictured with her husband and their children, said

"I was drinking often which is terrible for you not only physically but mentally too," Kassidy said. "I was never clear-headed and constantly asking for forgiveness when I would mess up, which was often.

"I didn't ever want my kids to see me act like that or my husband having to take care of me while drinking. It was embarrassing and not who I wanted to be. So, I quit cold turkey," she said.

"I want others to realize that despite the struggles we are constantly facing, it is possible to succeed at something if you put your mind to it," said Kassidy.

Slideshow: Shannon lost 85 lbs. in 10 months with barely any exercise (Courtesy: PopSugar)

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Mother-of-two loses 129LBS and gives up alcohol for good after her weight ballooned when she turned to binge-drinking, smoking, and fast food to cope...

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