You probably feel this way because if you cut junk food out completely and suddenly, your body is shocked by the sudden change. Also, junk food has a lot of sugar, which can make you feel energetic, so when you cut junk food out right away your body isn't used to not getting the sugar you used to consume. My advice is to take baby steps. Cut out candy/ice cream, then chips, then soda. etc. until you are consuming less or none at all.
Between his hilarious poetry, inspiring post-it notes, and top ten lists that make Letterman sound unoriginal, reading Jack Sh*T, Gettin' Fit can feel more like your daily dose of comedy than weight-loss advice. Of course you get that too, you're just laughing so hard you don't realize how good it is for you. Check out his post When Harry Met Salad to see what I mean.
Try the paleo diet. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had.
4. Core exercises – pick up a decently weighted kettlebell (maybe 25-30 lbs depending on your size and strength) and spend even 15 minutes a day doing a quick routine with them. Something like a kettlebell swing, pushups, and mason twists (this is a very common workout for me now). I do 4-6 sets of 25/15/20 of the above. It’s a great little workout and really doesn’t take any longer than 15-20 minutes.
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Rise and shine—literally! Researchers from Northwestern University found that people who were exposed to bright daylight earlier in the day tended to weigh less than those who didn’t get sunlight until later. So right after you wake up, open the blinds and let the sunshine in. Or better yet, step outside and enjoy your morning cup of coffee on the front porch
You inspire me so very much. I have followed you for a couple of months because I love your style and we have so much in common. Pretty sure we have crossed paths when you were doing your bedding line. Today’s post hit home for me so much. I have been meaning to reach out to you seeing if we could ever work together in the future, but things have just been so crazy. I started RB in 2006 and it has been a very hard 10 years. I’m sure you know. I remember seeing you on Shark Tank. The industry is so small when you really look at it. Anyhow, I am rambling. You are so beautiful and I admire you so very much. I have had so many amazing opportunities with my business but honestly I passed them up due to my weight gain. I lost my first husband to cancer at 28 and have since been taking anti anxiety meds. Boy, did your post really hit home. I would love to hear from you! You inspire me like crazy and I know we could probably benefit one another with some designs! I would love to have my company do some work for you! Xoxo, Bridgette
About: Besides Nadia’s beautiful smile, it’s her philosophy on life that really drew us to her blog. Yes, Nadia is passionate about all things fitness and healthy eating, but she’s even more passionate about spreading the message that perfection is impossible and the key is to love yourself for who you are. That’s the kind of heart Nadia puts into each and every one of her posts as she strives to help people find their own version of happiness.
"Order without looking at the menu. Almost every restaurant has the basics—veggies, grains, and protein. If you go in knowing what you want, I guarantee you'll be able to make a meal. If you're too uncomfortable to ask for what you need, tell a white lie: Say you're allergic. I know it's controversial to suggest this, but women in particular can really have trouble standing up for their own needs. So if you want the broccoli soup puréed without cream, tell the waiter you're lactose intolerant."
Schedule a workout with a friend—you'll be less likely to skip out on it knowing that she is expecting you to show up. Or, use your workouts as "dates" where you can catch up with friends. "Every Wednesday, I take a Zumba class with the friends I met at Weight Watchers," says Michele August, who lost 117 pounds. "It's our weekly girls' night. We catch up, bond, and even enjoy a fun workout that burns a bunch of calories!"
About: Inspiring. That’s the first word that comes to mind when describing Gabby’s blog. Gabby used to tip the scales at 262 pounds and started a blog to chronicle her journey. Today, she weighs in at 140 pounds...in other words, half of her old self. But just because she dropped the pounds doesn’t mean she stopped being there for her readers. Thousands of articles and a whole lot of experience later, Gabby continues to share her weight loss wisdom and tons of healthy recipes with fans in an easy-to-follow — and often hilarious — way.
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise, staying in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and planks. In a pinch, just do single sets of 10 for each exercise — you'll get optimal results for the time invested.
I’m glad you found me! I never heard of Nutrition Blog Network. The last 10lbs are hard, but to be honest it’s even harder to keep it off. Personally I’m struggling with that now. If you working out I think 1200 calories isn’t enough calories. I would add a 100 more a day to see how you do with that. The body and weight is sucj a funny thing, you just have to try different things and see what works for you!! Great job on losing 45lbs! That is so awesome!! You should be so very proud of yourself. Stop by anytime and let me know how your progress is going!
If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn't bad. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group.
Oh, I am a young 76, 5’6” tall and this morning, weighed in at 135.6. my goal is 130. I know it will be a challenge as I am not that overweight. I am enrolled in FFL 7-week course and am really doing my best to follow the program. I have haven’t been to the gym for 3 months due to foot problems. Hopefully, an MRI on Friday will reveal the problem and I can resume my gym time. Sorry for this epistly, but wanted to explain all to you in hopes that you can share some home exercises for my stomach area.
Stress may contribute to abdominal fat, according to several studies, including a recent one at the University of California, San Francisco. "When you're stressed, hormones like cortisol stimulate your appetite, slow your metabolism down and encourage fat storage inside your abdomen," explains Shawn Talbott, Ph.D., director of the Nutrition Clinic at the University of Utah. So what's a frazzled girl to do? "Find an activity that reduces stress for you, whether it's listening to soothing music or taking yoga, and do it daily," advises Talbott.
Another question I get often is “if I am exercising how many extra calories can I have per day?” and my answer is (sorry, you’re not going to like this) “None! Unless you are training for a marathon or the like you don’t need more calories.” Too often we erase all our hard work by justifying eating more calories, and if you do your research you’ll find that the “calories burned” ticker on your exercise equipment is not accurate. Exercising is not an excuse to eat more, exercising will help tone your body, give you a healthy heart and burn off a few calories… what’s the point in burning them off if you’re just gonna add them back?!
I’d love to know what shakes you use. I’m a pretty picky eater who struggles to find the healthy options I can have that fit my tastes. I need a shake (protein/veggie/fruit/healthy) that I can suffer through to help me get some nutrients and fill me up when I’m wanting to grab those crackers or chocolate chips instead 🙂 I also need to give up diet soda because I know that enhances my salt/sugar cravings.
About: One of the things you’ll notice first when you open up Lori’s blog is that she’s a very visual person — a style that reflects in her posts, which are chock full of photos sharing her fitness, food, travel and more. Lori started blogging about three years ago when she decided to lose 115 pounds. Now, she’s 105 pounds down and went from tipping the scales to doing a triathlon. Quite impressive, especially considering Lori has been overweight all her life. Follow her if you want to read about someone who’s the epitome of success, someone who continues to eat right, stay fit and maintain a huge weight loss.
I’m finding the same thing right now for my marathon training. I’ve been trying to hybrid a marathon training / weight loss program – but they don’t necessarily overlap. Don’t get me wrong – running a lot and eating well is bound to shed off some weight, but I’ll eventually move my diet and workout to align with my marathon goal over my weight loss efforts.
These days I am definitely not a hard core eater like I was back then. I have determined that to stay sane and happy and thin-ish, I have to give myself realistic expectations. The empty pantry and laser focus was not something that I could personally keep up with forever and ever. I have also learned that controlling my stress and anxiety is crucial for me. I am such a stress eater that recognizing my weak point has helped me so much in maintaining my weight loss. I still try and shop the perimeter of the store, I do not keep treats or chips in the house if I can help it because I recognize the fact that I have zero will power and I try and move at least a little every day. I give myself a weight gain-loss range rather than a set weight that I need to maintain forever. That way if I get off track I don’t sink back into feeling like I have failed and just give up on staying thin. To be completely honest, I am not 120 lbs anymore. I have gained about 10lbs since 2013 but am hoping to get back down a little over the Summer. And one last SUPER honest confession, after getting down to my goal weight of 120 lbs, I did have a full abdominoplasty in August 2013. It was literally my only option given the amount of extra skin I had from the weight loss.
Another healthy change that will help you look better is to cut back on salt. Sodium causes your body to hold onto excess water, so eating a high-salt diet means you’re likely storing more water weight than necessary. Check to see if you have any of the seven clear signs you’re eating too much salt. If you’re in a rush to lose weight fast, cut out added salt as much as possible. That means keep ditching the salt shaker and avoiding processed and packaged foods, where added salt is pretty much inevitable.
Since insulin sensitivity is at its lowest in the final two weeks of the cycle, and carb intake is also at its lowest, exercise should be more anaerobic (this means hard and fast, really getting your heart pumping). It should be focused more on high-intensity interval training, with short bursts of high intensity work, either from brief sprint exercises or from weight lifting. This is an excellent way to sharpen insulin sensitivity while simultaneously burning fat, increasing muscle mass, and spending calories. It also helps the body stay healthy and as stress-free as possible during this time in which the body is gearing up to menstruate and the least capable of handling stress.
Lisa Cain is a mother and writer for the healthy living blog Snack Girl. After learning from her doctor that she needed to gain control of her weight, Lisa was devoted to finding a new strategy and approach to weight loss that would help her make a long-term lifestyle change. Her blog is dedicated to creating healthy versions of her favorite snack foods and providing helpful tips for enjoying the process.
Remember that in order to keep the pounds off and maintain your happy weight, you need to develop a healthy lifestyle. That means forming a routine and keeping up the habits so you can hang on to them for life. "I forced myself out of bed at 5:30 a.m. four to five times a week to run," says Erin Bowman who has kept off 69 pounds. "My first few were horrible. But I stuck with it, eventually trading my run-walk intervals for steady 45-minute jogs," she says.
Refined white breads are simple carbohydrates that your body processes as sugar, and can really hinder your weight-loss efforts. Whole grain bread, on the other hand, is chock-full of slimming fiber and can help you feel fuller, longer. Just be sure to read your labels. “If the ingredients at the top of the ingredient list read sugar, sucrose, fructose, corn syrup, white or wheat flour, these foods contain mostly simple carbs and should be limited,” Rebecca Lewis, RD, told us. “A food is only considered a whole grain if the first ingredient on the packaging says, ‘whole grain’ or ‘whole wheat.’”
Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.
About: Shae is a Wichita native, and, as she puts it, she is “not skinny.” But she’s blogging about fitness and healthy eating anyway, with a few (ok, a lot) of complaints. Her blog features an impressive combination of her quirky, laugh-out-loud style and visually stimulating photos that tell the story or show the recipes as well as the writing itself does. Once you start reading, strap in. Because you’re not going to want to stop.
Before going any further, I'll say this again: don't go on crash diets - no matter how desperate to lose weight quickly you may be! Why? Because crash diets and rapid weight loss ideas don't work in the long run. They promise miraculous, super-quick results without side effects. But that's just an exaggeration; you're smart - you know it can't be true.
Love, love, love this article! It’s wonderful to read an article geared specifically to isssues women face. I just started keto, and am not seeing the quick results that others claim. After reading this, I now feel happy that it’s becuase MY body is doing what MY body needs to do in order to repair itself. A much needed reminder and welcomed encouragement. Thank you. 🙂
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
Hello – I found this site this morning as I too am looking to shed a few kilos – 7 in fact – that I feel are making me uncomfortable as my clothes are too tight. I don’t want to buy a bigger size so am opting to lose weight instead. These kilos have piled on due to a change in lifestyle which finds me working from home and not having to go to a work place. I have develop bad habits and reduced the amount of time I stand or walk about a building.
i started eating Keto on Monday, 12/4/17, for weight loss purposes.Need to lose 1/2 my weight to get to my goal weight, so i know its going to be a long journey. Reading this article helped me focus my head on different things than just the number on the scale. i especially liked the way you said that if you didnt see a change on the scale, you just thought that your body was doing something more important. im going to trust the journey and get to my goal eventually!
Hi Joan… Thank you so much for your very thoughtful and loving reply – I am in tears… It’s really freeing to read what you wrote- about not going at this new plan so aggressively. I was reading other blogs about being so strict with everything right off the bat. I think that this is why many fail & go back to their old eating habits – they feel that they can’t maintain it – it’s too hard. Having done that Nutrimost plan – this Keto way is so much more flexible, and satisfying (love that butter). This is a entirely different way of eating, really a new way of life. We obviously LOVED those starches & sweets & relied on them much too much, or we wouldn’t be where we were. But – I also feel better already – without that logy, starchy fog, after 3 days. I will keep your reply as my inspiration, because it was written with compassion, for a complete stranger – me! It’s going to be a bit challenging, because I eat out a lot with my lady friends & church girls. It has taken me over a year to begin to come to terms with my husband’s passing, from being his much loved wife, a role I cherished so much, to suddenly being single & alone again. I am going for grief counseling thru a church group of wonderful gals, and I feel that this new way of eating is another piece of the puzzle God has given me, to give me a new purpose in life. I never thought I would say something like this. When I lost my beloved husband, I wanted to die with him. I never contemplated suicide but did not want to go on without him. He truly was my soul mate, my Prince Charming.. I don’t know how the afterlife works, but if the Lord allows, my wonderful husband is watching out for me – like he always did, cheering me on with all his love & support.
Ease into running. You might get discouraged if you attempt a jog without building up that type of strength—and this could put a damper on your motivation. "I started walking, and before long, I was running," says Cipriana Cuevas, who lost 60 pounds and eventually completed a half marathon. "Getting lighter made running easier, and, in turn, more fun."
In Part 1 of this series, we covered everything but the hormones. But now it’s time for the million dollar estrogen question: do female hormones make it harder for women to lose weight? And if they do, what can you do about it? In this article, we’ll look at the pro- and anti-fat effects of estrogen (yes, there are both!), what this means for weight loss, and how diet can affect estrogen levels in various ways.
Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip breakfast, or any meal, you'll begin to experience excessive hunger that can lead to craving unhealthy foods—and lots of them. You may also eat faster than you normally do after skipping a meal, causing you to miss the warning signs that you're full and resulting in overeating.
I was doing so well, getting into a routine again and eating well, and then HURRICANE MICHAEL. I had to eat fast food (no fresh fruit and vegs) for almost a month. I just got my Instant Pot, and was able to buy fresh veggies and fruit again…I didn’t realize how much I’d miss them!! I’ve always loved fresh fruit and veggies (except avocados, mushrooms, cauliflower and strawberries and blueberries). But, I also love potatoes, rice, bread, chips – anything salty.
While you may be tempted to eat as few calories as possible to lose weight more quickly, as mentioned above, it’s important that you don’t cut more than 1,000 calories from your daily diet or eat fewer than 1,200 calories a day — even if that means your energy deficit is smaller than 1,000 calories. Eat too little and you’ll slow down your metabolism and put yourself on track to regain the weight — often with a few extra pounds.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins.
Replace the negative voice in your head that's telling you to quit with a motivational saying that will inspire you to keep going even when it gets tough. "I powered through workouts telling myself, 'I can do hard things!'" says Megen Karlinsey, who kept off 150 pounds. Her mantra helped her accomplish a triathlon, which she signed up for to blast a weight loss plateau.
I started listening to my body. It was really easy for me to mindlessly eat food in front of me, even if I wasn’t hungry. I noticed my body also did this thing where it would feel like I was hungry ten minutes after I finished a meal, which I would then need to tell myself I actually wasn’t hungry yet. As your body changes, you will notice that your appetite might have changed and you don’t need to eat as much before feeling full.
Well done Jennifer. Inspirational. I also know from personal experience how hard it is to lose weight. It takes discipline to push through no matter what you’re feeling. For me it was getting up at 5:00 a.m. every morning (Mon – Fri) to exercise but when I saw some photos of me while my wife and I were on holiday, that was all the motivation I needed to become laser focused to change. I followed a lifestyle challenge which pretty much is what you describe above. It does seem counter intuitive to eat more doesn’t it. Of course it’s what you eat more of that you need to watch 🙂
Tired of carrying around those extra pounds? The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick to for a long time. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals, too. Scroll down to Step 1 to learn more. Understand that you may not lose more than a pound or two per week, however.
At the time of publishing this post, these are the 5 weight loss programs we believe are more suited to women. For sure there are many other diets and programs that are suitable for women but based on our experience, research and criteria these can produce immediate results. You can also read a previous post on the most popular weight loss diets to get a better view on what is available in the market. What is important is to select a program or diet and stick to it for a number of weeks and then evaluate the results and consider if the particular program can work for you or not. Do not let the fancy marketing advertisements of weight loss products take you over but base your decision on healthy standards and practices.
About: Jackie’s a makeup artist by trade, but has been struggling with her weight since she was 17. As she puts it, she’s tried almost every diet out there, but nothing seems to work for good. But when she started her blog in June 2015, she decided to start, and stick with, losing weight for good. Readers have been with her every step of the way as she shares recipes and meals, beauty tips and honest, down-pat product reviews.
There are hundreds of healthy living apps that can help you lose weight. Find one that aligns with your goal, whether it's to get stronger, get faster, get off the couch, or eat healthy. Cyr found that using MyFitnessPal helped her get a better grip on what she was eating every day. "Once I started logging my meals, I realized I was scarfing 1,700 calories a day," she says.
Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.
I do agree with you 100% that the best way to lose weight is to learn how to eat healthy without excluding any food group from your meals and in essence to follow a balanced diet, but not all people have the patience and willingness to do that. From the hundreds of commercial diets in the market today we consider these 5 to be among the healthiest and most effective for people who want to go for a commercial solutions. Having said that, for those who want to avoid commercial programs they can start by reading: http://www.weightlosshelpandtips.net/2011/04/healthy-weight-loss/
Hey, I read this guide from the top to bottom (thoroughly might I say) and I feel that this might be a little rigourous for me. I need to lose weight and I’m only 12. 5’5 and 180 pounds. I don’t want to run/walk the treadmill, when I have a very nice neighborhood to walk about, but my parents won’t let me. I occasionally do about 20 situps/20 pushups, I play basketball. I don’t think I can do bicep curls or whatever you called them, no offence. What do you recommend I do?
And then there is the controversial NuSi study* (Hall, 2016). This involved 17 individuals confined for 2 months in a metabolic ward and fed two different diets containing identical energy contents but differing in carbohydrate contents – one ‘balanced’ and one ketogenic. After 4 weeks of adaptation to each diet, the subjects had their metabolic rates monitored by two different methods: one using isotope analysis over the last 10 days and the other with continuous indirect calorimetry in a chamber for 24-hrs. The average chamber energy expenditure over 24-hrs was 75 kcal/day greater during the ketogenic diet. Given that the average subject in this study was consuming about 3000 kcal/day, that translates to about a 2% difference. Using the different isotopic method to assess average metabolic rate over the last 10 days of each 4-week study period, the calculated increase in daily energy expenditure on the ketogenic diet was closer to 150 kcal (i.e., 4%).
What should you eat after working out? Exercise is beneficial for overall health. To get the most effective exercise, it is necessary to have good nutrition. There is a range of things to eat right after a workout that will help in specific fitness goals. It is also essential to eat to recover energy levels. Learn more about what to eat after a workout. Read now
On my weight loss and fitness blog I don’t have any links of my own to anything, there are too many links out there promising you things that are just not true and don’t belong in a realistic world. I started my blog as my lady has had a problem all of her life, so I though she can’t be the only one so I started to blog about it. I do have ad-sense on my site, I believe a bit of income for our hard work is OK.
Some of you are probably scratching your heads thinking “why is exercise at the bottom?” well it’s because it is not nearly as important as what you put in your mouth! Exercise is great for burning off a few calories (emphasis on a few), for toning up your body and overall health, but no matter how hard you work out, if you don’t have the diet aspect down you won’t be losing the weight as fast as you want… or at all. But it is still an important part of how to lose weight fast, and here’s why:
I’ve been keto for 2 months now and lost 14lbs the first two weeks. I haven’t lost anything in over a month so I feel a bit frustrated. I’ve been very disciplined and I just worry that I won’t lose anymore. Is this stall normal? I have a little over 40lbs that I’d like to lose and since I’m quite short and suffering from endometriosis, my weight is primarily in my thighs and hips and it seems to take the longest to lose. My disorder also affects my energy levels to due to the hormonal issues. I just really would like to see success eventually because I feel like I’m at my wits end.