If you've evertriedto lose weight you know it's rarelyeasy. It takes time, commitment, andlearning—new habits have to beformedand bad habitsbroken. But with the right advice, you canjump-startyour weight lossjourney.
And whobetterto get that advice from thanpeoplewho've been winning theweight lossbattle? We askedmembersof the CookingLight Dietwhat tips they could offer topeoplewanting to jumpstart theirweight loss, and their responses were bothenlighteningand superhelpful. Here's what they hadto say.
BE GOOD TO YOURSELF.
To besuccessfullosing weight, you can't beatyourselfup when you break down andsplurgeone day, or don't end upgettingthe exercise in you'dplanned, or lose the weight youwantedto in aweek. Cooking Light Diet memberNicole Kessler says that not gettingfrustratedby slower weightloss is key. "When I first started I onlyweighedmyself once every10-14 days.
I used to be able to loseweightvery quickly, but now that I am older, it is muchslower. I knew that it wouldfrustrateme to step on the scale afterfeelingso hungry and not seeing rapidresults. ...[Just] make sure to belovingto yourself—patient andforgiving." Because the road to ahealthierlifestyle isn't as smooth as glass, it'sbumpyand full ofpotholes. Just don't give up thejourneywhen you hit apothole. You've got this!
DEVELOP A MANTRA. Come upwith some sort of dailysaying/affirmation, write it down, and recite it when you'refeelinglike you might be gettingoff track. LindseyLorrainehas nailed it with her 3-partmantra.
Give yourselfcredit. Stop putting yourself down, and give yourself credit for the things yousucceedat. Even if it's small things like giving yourselfcreditfor eating half the bag of chips. Give yourselfcredit.
Find balance. There has to beflexibilityin your life. You won't lose weight every week, and you will lose lots of weightsome weeks. You have to find abalancein what you doand eat.
Strive for progress, notperfection. Try just doing a little more thanlast week. Even if you do one push up theentireweek, well, that'sprobablyone more push up than theweek before. You haveprogressed:)
KEEP A FOOD DIARY. Ithelpsto visualize what you eat and doday-to-dayso you have a betterunderstandingof what works on yourjourney. Carmen Leon sayskeepinga record of her meals has beenenlightening. "I find that mealplanningis everything...[and] I also keep afood diary. I write downeverythingI eat, my exercise for the day...thishas helpedme so much as well."Accountabilityis important, andkeepinga written record goes a long waytowardsachieving yourgoals.
BE SELF-AWARE. "To thineown self be true." Know yourlimitations, your weaknesses, yourpitfalls...and make peacewith them. Community memberElyssiaMarshallMathiassays this isvital.
"That was key: Being honest withyourselfand realizing which foods arewithoutbrakes. Then don'tbuy it."
Mathiassays that nomatterhow much time goes by orhow well shedoes, sheknowsshe can't buy "Cheetos, potato chips,MayfieldMoose Tracksice cream, peanut buttercookies, etc."...so shedoesn't. You knowyourselfbetter thananyone, so know which foods arenonstarterson your healthier lifestylejourney.
HAVE A SUPPORT GROUP IN PLACE. AnneRitchiesays that havingsupportand encouragement from otherstryingto reachweight lossgoals has beenparamountto her ownsuccess. "The thing thathelpedme the most in myweight lossjourney is thiswonderfullysupportive group ofpeople. And it's a great 'diet.'Reallyit's a lifestyle change sosometimesit's tough in the beginning torearrangeyourthinkingabout how we cook and whatwe eat. But that's where thisgroup comesin. We areall doingthe same thing!"
SLOW AND STEADY WINS THE GOALS. Contraryto certain products andservicesthat havecroppedup over the years,there'sno such thing as aquick-fixwhen it comes toweight loss. Cooking Light Diet memberAnn MarieMantoineShulerstressesthat you have toembarkon the journey one stepat a time.
"Don't tryto changeeverythingall at once. ...Byworkingon one betterchoiceuntil it's a habit and thenworking[on] your nextbetterchoice, you will makesustainablechanges." This is asentimentthat CyndieMoranhas echoed on her way tolosingover 60 pounds.* "I had asignificantamount to lose andlookingat the big picture wasoverwhelming. I made 5 poundgoals.
Everytime I made it to the next5 poundincrement I felt like Iaccomplishedsomething and wouldchangemy goal to the next 5pounds. I alsomadeseveralgradualsmall changes over timerather[than] a lot of bigchangessuddenly and my changes [became] habits alot easier." Set smallgoalsso you don't getoverwhelmedby the biggerpicture, and everything else will fallinto place.
4 Reasons You're Not Losing Weight on the Keto Diet, According to Nutritionists
So after hearing everyone from Hollywood celebs to the trainer at your gym to your sister rave about the weight they lost by going on the keto diet, you've finally decided to give the keto lifestyle a try.
You're not alone. Short for the ketogenic diet, this super popular eating plan has a simple premise: by consuming mostly fat plus a moderate amount of protein and a very low level of carbohydrates, your body will go into ketosis and burn fat for energy instead of carbs.
Part of the lure is that the keto diet has been shown to work, especially if you want to lose weight fast. But what if this isn't happening for you?
Maybe you’re not dropping pounds on the keto diet at all, or you’ve hit a plateau—or you’re (gasp) gaining weight, even though you're sure you're following the guidelines and measuring out your food intake. It's frustrating, we get it. But before you throw in the towel and go back to bread and bananas, find out the reasons your scale hasn't budged, plus what you need to do to be a keto success story.
You’re not actually in ketosis
It sounds preposterous because you’ve slashed all. the. carbs. and worked hard to keep your sweet tooth in check. But if you’re not seeing results, “you need to make sure you’re truly in ketosis,” says exercise physiologist and nutritionist Chris Mohr, PhD, RD, of Mohr Results. So test your urine, breath, or blood—you can buy kits to use at home for each of these. And remember to aim for getting 75% to 90% of your daily calories from fat.
You’re eating too much protein
The keto diet often gets mislabeled a high-protein diet. It’s not; it’s a high-fat diet that calls for a moderate amount of protein. Eat too much protein, though, and it could prevent you from reaching (or kick you out of) ketosis. Most people on keto should aim to get 6% to 25% of their daily calories from protein sources.
You’re overlooking hidden carbs
Dairy, nuts, and veggies are all keto-friendly foods, but they also all contain carbohydrates. If you don’t pay close attention to how many carbs are in the foods you’re eating in those categories—even if you're only overindulging a smidge here and there—your daily carb count is likely higher than you think.
Keto followers should limit their carb intake to 2% to 5% of their daily calories, which means you have to keep track of every bite. “Following a keto diet is challenging, so plan ahead," suggests Mohr. "Count out how many nuts you can have for a snack in advance. And focus on getting your carbs from veggies, which for the most part are lower in carbs cup-for-cup than dairy, fruit, grains, and legumes."
Your daily calorie intake is too high
As with every diet, calories still count when you're on keto. “It doesn’t matter which nutrient group your calories are coming from or not coming from; if you eat more calories than what your body needs over an extended period of time, you will gain weight,” says nutritionist Jamie Vespa, RD, of Dishing Out Health.
The main nutrient you’re eating—fat—is typically quite satisfying. Yet “every gram of fat has more than double the calories than carbohydrate or protein,” explains Mohr, “so depending on your food choices, it’s possible that how you boost your fat intake, say by spreading on some extra butter, or drizzling on more oil, merely adds calories, but doesn’t increase satiety.”
Don't forget, when you follow a diet that restricts an entire food group or a major nutrient, it becomes that much more important that you make your calories count and choose nutritious foods. “I’ve seen everything from sugar-free Jell-O to Slim Jim’s included in keto-friendly snack roundups, which we know won’t do us any favors nutritionally," advises Vespa. "'Keto-friendly’ has become a buzzword, so it’s important to consider the nutrient makeup of that food beyond just grams of fat and carbs."
Growing a mustache or beard is fun, but the symbolism behind it is what this month is all about.
November Community Development Manager Keith Sexton says it's to raise awareness and build a support system for men battling cancer,
a mental health illness or something else.
"Most men aren't doing anything about their health, they're not taking action, they're not talking about anything and they're dying too young.
On average, men die about six-years younger than women and it's really mostly from preventable causes," Sexton said.
Sexton says three out of every four suicides are men
taking their own lives.
"We're losing one man a minute across the globe," Sexton said.
Growing a mustache or a beard is the most popular way to show support for men battling cancer or a mental health issue, but not everyone can do so.
Sexton says there are other ways both men and women can support the cause.
"We have a challenge called the moo challenge which is all about running or walking 60-miles throughout the month of November which represents the 60-men
that take their own lives every hour," Sexton said. Sexton says you could also host an event like breakfast at work, a pot-luck dinner or even a corn hole tournament, all great ways, he says, to support the cause and get involved.
Another one of those ways to show support is to be a listening ear.
"For men, it's all about opening up a little bit and seeking that help when it's needed," Sexton said.
"When it comes to mental health, if you are feeling down and having some issues talk it out with a trusted friend.
For everyone else, if you notice a man in your life that might need some help be open to listening to him and hearing him out. You don't need to solve the problem you just have to be there and listen to him and that could mean the world to somebody and make a huge difference in someone's life." WHY MEN’S HEALTH AWARENESS MONTH (NOVEMBER) IS SO IMPORTANT There is this fear or macho-man attitude many men have about getting checked by a doctor for cancer, a mental health disorder or something minor in comparison. "When it comes to prostate and testicular cancer, they're actually very curable if they're caught early enough and so we really want to encourage men to make sure they are checking themselves or going to the doctor for that," Sexton said. With mental health, it's about being there and encouraging someone going through a rough patch to talk about it. "It's trying to get rid of that stigma that men can't be vulnerable and can't express their feelings and talk to somebody," Sexton said. He said talking about your feelings takes more courage but helps more than burying them deep within. IN NOVEMBER, HELP MEN FIGHT CANCER — THE BEST CHARITIES & HOW TO DONATE November is a separate movement and organization than No-Shave November but both raise awareness about the causes on display this month. "The November Foundation is the leading charity dedicated to changing the face of men's health in the U.S. and around the world," Sexton said. "We really want men to live happier, healthier longer lives and we're doing that by investing in three critical areas which are prostate cancer, testicular cancer and mental health and suicide prevention."
This Is the Best Anti-Aging in-20 According to Science
You'realreadyusing anti-agingmoisturizers and anti-aging eye creams–is it time to adopt ananti-agingworkout,too?
A new studypublishedtoday in the journal EuropeanHeartJournal says when it comes down to the anti-aging effects of exercise,cardiois queen.
Enduranceexercise–like running, swimming, orbicycling–and high-intensity intervaltraining(HIIT) both slowed signs ofaging compared to liftingweights–at least on thecellularlevel.
Here’s how thestudywent down: A team ofGermanresearchersdivided124 healthy but inactiveadultsbetween theagesof 30 and 60 into fourgroups.
Onegroupcarried on withtheirnon-existent exerciseroutines. The other threesweatedit out for 45-minutesessionsthree times a week for 26weeks.
Theendurancetraining groupwalkedor rancontinuously. The HIIT groupcompleteda warmup, fourroundsalternating betweenfasterand slower running, and a cooldown.
Theresistancetraining group used eightdifferentstrength-trainingmachinesto complete a circuit of exercisesincludingseated chestpresses, lat pulldowns, and legpresses.
At the end of thestudy, people in both theendurancetraining and theHIITgroups hadexperiencedanti-agingeffectsof theirworkouts, while the inactive andresistancetraining groupsdid not.
Thoseturn-back-the-clockeffects weremeasuredat thecellularlevel, byexaminingwhite blood cellsfromblood taken before thestartof the study and days after thefinalexercisesession.
Inthosecells from runners andHIIT-ers, researchersnotedtwo importantchanges: Their telomeres–the caps at theendsof chromosomes–lengthened, and telomerase–anenzymeinvolved inmaintainingthose caps–increased.
Theseeffects“are bothimportantfor cellular aging,regenerativecapacity, and thus,healthyaging,” study authorUlrichLaufs, MD, ofLeipzigUniversity inGermany, said in astatement.
Telomeres naturally shrink over time, and astheydo, cells dieinsteadof continuing todivide. Cell death is badnewsnot just forwrinklesand gray hair, but forriskof age-relatedhealthconcerns like heartdisease, cognitivedecline, and even earlydeath.
Sowhatwas it aboutenduranceand HIIT workouts that couldstaveoff thatshrinkage? The researchershypothesizethat those types ofexercise affected levels ofnitricoxide in theblood.
Sincenitricoxide increases bloodflowand lowers bloodpressure, it could in turn haveaffectedthe cell changesfoundin these twogroupsofparticipants.
Thisisn’tthe first study to linkexerciseto telomerelength. A team fromBrighamYoung Universityfoundthat adults whojoggedfor 30 to 40minutesfive times a week hadtelomeresas long as those ofpeoplewho were 9 yearsyoungerthan them, for example.
AndHIITworkouts have beenpreviouslylinked with additionalanti-aging cellularchanges. The new study,however, is thought to be thelargestever to directly compare the anti-agingeffectson telomeres ofdifferenttypes ofexercise.
However, according to anaccompanyingeditorial publishedalongsidethe study, thisresearchdoesn't necessarily mean oneworkoutor the other isbetterfor your physicalfitness.
“Theauthorsreported thatchangesin telomere length were notassociatedwith changes incardiorespiratoryfitness,” write theeditorialauthors, ofNewcastleUniversity in theUK.
Further studies areneeded, they say, toclearlyunderstand the link betweentelomerelength, telomeraseactivity, and disease prevention.
“Our datasupportthe European Society ofCardiology’scurrentguidelinerecommendations thatresistanceexercise should becomplementaryto endurancetrainingrather than asubstitute,” study co-authorChristianWerner, MD, ofSaarlandUniversity inGermany, said in astatement.