My name is Danni Woessner (@ketowithdanni). I am 27, living in Massachusetts. For the past year I have been a stay-at-home mom but I recently went back to work as a behavior therapist. An embarrassing travel experience opened my eyes to the fact that I was nearly 400 pounds, so I experimented with various diets until I found (and fell in love with) keto.

I have been overweight since childhoodand I remember being made very aware of just how overweight I was at a very young age. I was active in high school as a swimmer but never really got my weight under control despite doing so much physical activity.

After high school, I lost a significant amount in a very unhealthy way but quickly regained it (and then some) after I had my first child several years ago. That's when my weight issues got really out of control.

I was a yo-yo dieter for years. I remember doing Atkins in 2015, after giving birth, and losing 60 pounds. But I slowly ate my way back up to almost 400 pounds. I suffered from binge eating and often hid how much food I was actually consuming throughout the day.

Three McDoubles for a quick snack? Sure. That was an average Tuesday for me. Vegetables were not a part of my diet and exercise felt impossible. I couldnt walk for more then a few minutes without being winded. I felt like food made me my worst self.

I was so excited for the trip. I knew I had been gaining weight but I was still going to enjoy my vacation. That was until I got on the plane and the seatbelt no longer fit. The belt had been snug for years for me, but I could still sit (albeit uncomfortably) without a seatbelt extender.

Asking for an extender crushed me. I had to find someone willing to change seats, because in the emergency aisle you cant wear a seatbelt extender. Having the whole plane stare at the overweight girl trying to make herself fit through the aisle was gut wrenching.

We enjoyed our honeymoon, but I was lazy on the trip. I didnt want to do much and moving was tough for me. And when I saw photos from our trip? It finally dawned on me on how big I was.

I tried Beachbody and lasted about 10 days. I looked into WW (formerly known as Weight Watchers) but only lasted a few days.

So, I started following a lot of people on Instagram that had similar stories and experiences to mine who had successfully lost a lot of weight on this so-called keto diet thing. I was intrigued. That's not to say those other diets didn't have great success stories too, but I personally felt like I really connected to the keto stories I read.

How To Count Macros To Lose Weight

At the end of July 2018, I took the plunge and started eating keto. It was hard to navigate at first as I learned how to count and track my macros and how to measure how much fat, overall calories, and carbs to take in each day.

But eventually I got the hang of it and have been successful ever since. My biggest success tool has been tracking my food intake and macros, as it has made me aware of what Im putting in my body and prevents me from overeating. Ive also started adding in intermittent fasting.

In the beginning of my weight-loss journey, I didnt work out. I currently still do not have a solid workout routine. But when I was losing the bulk of my weight, I was kickboxing a few days a week.

Everyone's weight-loss journey will go differently. You have to trust the process. The scale is not always your friend, and thats ok. Those three numbers are just numbers. If youre putting in the work, it will work. It didnt take one day to gain the weight, and it will take longer than one to lose it.

For me, once I figured out the basics of keto, it was so much easier than I could have ever imagined. It helps that there are so many keto-friendly recipes that are just incredible. Though sometimes I do indulge in non-keto foods, I dont feel compelled to that often because it is so easy to make anything keto-friendly...and *just* as delicious as non-keto versions, I swear.

I want other women to know that you can change. You are not stuck at your current weight. If you are unhappy and just fed up, do it! Do your research, come up with a plan, and start. You can completely change your life whenever you're ready.

More:
'When I Started Counting Macros On Keto, My Weight Loss Finally Stuck' - Women's Health

A study suggests that those who start racking up more minutes of exercise are also likely to post lower blood pressure readings, get more sleep and eat more fruits and vegetables. Bill Keay / Postmedia files

Theres no doubt exercise is good for you. If anything, the benefits of regular physical activity arent stated enough, with improved longevity, vitality and quality of life all positive outcomes of being active. Another benefit to exercise that hasnt received the attention it deserves is its ability to spark individuals to adopt healthier habits.

Eating well, sleeping well, maintaining a healthy weight, refraining from smoking, drinking in moderation and reducing sedentary time are all habits worth embracing. When combined with regular exercise, the health benefits are even greater, including slowing down the physical and mental decline often associated with aging. Yet too few Canadians exercise regularly, and even fewer can lay claim to an impressive list of healthy lifestyle behaviours.

The idea that exercise is a gateway to positive lifestyle changes isnt new. Common sense suggests the fitter you are, the more likely you are to choose healthier foods, sleep better, move more and shed some of those unwanted pounds. This has been proved time and time again by novice exercisers who suddenly cant stop talking about the success of their new diet, the number of steps they take daily and the sleep stats logged on their new smartwatch.

But up until now, there has been very little hard data supporting the theory exercise is a catalyst for healthier behaviours, which is why an article posted in the BMJ Open Sport and Exercise Medicine open-access journal is sparking interest. The articles authors reviewed the lifestyle stats accumulated by 34,061 individuals who participated in the Vitality program, an interactive online wellness platform that incentivizes healthy choices like exercise, medical checkups, sleep, healthy food choices and stress-reducing activities. The more healthy choices members make, the more points they accumulate, which they can trade for discount coupons to participating retail outlets (grocery stores, fitness clubs) or add to the point total of their corporate team vying to outperform colleagues on other teams.

The researchers wanted to use the copious data collected by Vitality to determine whether earning physical activity points was followed by improvements in engagement with other health-promoting behaviour and health markers. They also wanted to see if there were differences in healthy uptakes between those who accumulated the greatest number of exercise minutes (150 or more) per week and those who accumulated the fewest (less than 59 minutes) over the same time period.

Turns out all but the already active exercisers in the Vitality program increased the number of minutes per week they were active. And while they were racking up all those exercise minutes, they were also eating more fruits and vegetables, getting more sleep, spending less time being sedentary, cutting back on alcohol, experiencing less stress and posting better health markers (such as lower blood pressure readings).

The improvements were greatest in those with the most to gain, those with low baseline physical activity levels, said the researchers.

One of the unique aspects of the data collected by Vitality is activity monitors were worn by participants, resulting in a more accurate representation of exercise minutes than self-reported stats. Also worth noting is all lifestyle changes occurred in real-world conditions, not in a lab, which makes them more relatable to the average Joe and Jill.

Our study extends previous findings that health behaviours such as physical activity, healthy eating and abstaining from alcohol and smoking tend to co-occur in individuals and the presence of one healthy behaviour is followed by other healthy behaviours, reported the research team.

Why does establishing an exercise routine result in other lifestyle improvements? No one knows for sure, but successfully introducing an exercise habit builds confidence, especially among those who have struggled to maintain a regular workout schedule. Mastery in one domain often reinforces the ability to master another, so once someone has achieved a previously elusive fitness goal, theyre motivated to take on another challenge, like cutting down on high-calorie foods.

The message to remember in these results is change begets change. Its also notable were capable of pursuing and achieving more than one goal at a time. Taking this new information into account, monitor several lifestyle markers as you boost your activity levels. Take note of your diet, sleeping habits, blood pressure, heart rate and time spent with your feet up. Chances are if you make a commitment to boost your exercise minutes, youll be motivated to complement your efforts by making other healthy changes. Use an activity monitor to keep track of your stats and an old-fashioned notebook to chart your progress, with the end goal being an improvement in the most important health marker of all: feeling better every day.

Read more:
Fitness: How much does exercise inspire other healthy habits? - Montreal Gazette

SYLVANIA, Ohio (WTVG) - It can be hard to find the right diet for yourself, let alone stick to your New Year's resolution to work out past January. A study by UK researchers suggests that directly labeling foods with the amount of exercise needed to "burn off" calories will lead to healthier choices in the long term.

A number of things work against the study itself -- small sample size being one of them -- but there are also concerns that a focus on calories, rather than nutrients, could lead to different health issues.

Amy Good, a registered dietitian with the Toledo Center for Eating Disorders, cautions against looking at labels as a be-all-end-all guide to match calorie for calorie.

"There's this really obsessive thinking around the numbers part of it. It kind of takes away the enjoyment of food, and the enjoyment of physical activity," Good said.

Diet and exercise are important in tandem, of course, but people with eating disorders can sometimes overexert themselves to work off each meal, or limit themselves to familiar though less nutritious foods.

"Something we see here often is that people's variety of food choices becomes pretty narrow, eating just a small selection of foods," Good says. "This [re-labeling] could potentially exacerbate that."

Current labels carry some degree of information overload and can end up doing little to curb one's eating habits regardless if the exercise label idea were to be brought stateside.

"What we're seeing is that as we're putting more of this diet information out and readily available to see," Good suggests, "we're not seeing rates of obesity, diabetes or heart disease improving."

As with most things in life, balance and motivation are the keys to success here.

"We need that balance of both, being able to move your body because it feels good and you're enjoying it, rather than feeling like you're punishing yourself and have to move because you ate," Good said. "When we take care of our bodies that way, our weight will figure itself out."

For the record, the Loughborough University study suggests an average of 200 calories could be saved per day with the proposed re-labeling -- still less than your average chocolate bar. Time will tell if the idea ever makes the jump across the pond.

Originally posted here:
Exercise times on food labels? Benefits and drawbacks found in new study - 13abc Action News

If youve ever tried to lose weight, youve likely heard that a calorie deficit is required.

Yet, you may wonder what exactly it involves or why its necessary for weight loss.

This article explains everything you need to know about a calorie deficit, including what it is, how it affects weight loss, and how to achieve it in a healthy, sustainable way.

Calories are the units of energy you get from foods and beverages, and when you consume fewer calories than you burn, you achieve a calorie deficit.

The calories you burn or expend each day also known as calorie expenditure include the following three components (1):

If you provide your body fewer calories than it needs to support these three components of calorie expenditure, you put your body into a calorie deficit. Doing so consistently for long periods results in weight loss (1).

Conversely, you will gain weight if you regularly provide your body more calories than it needs to support these functions. This is called a calorie surplus.

A calorie deficit occurs when you consistently provide your body with fewer calories than it needs to support calorie expenditure.

For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels (2).

To create this calorie deficit, you need to know what your maintenance calories are. Maintenance calories are precisely the number of calories your body needs to support energy expenditure.

You can use calorie calculators like the Body Weight Planner from the National Institute of Health. Such calculators estimate your maintenance calories based on your weight, sex, age, height, and physical activity level (3).

Though calorie calculators provide a good idea of your maintenance calorie needs, you can get a more precise number by tracking your calorie intake and weight for 10 days (4).

While maintaining the same level of daily activity, use a calorie tracking app to track your calories and weigh yourself daily. For an accurate result, use the same scale, at the same time of day, and wearing the same clothes (or nothing at all).

Your weight may fluctuate day to day, but if your weight has otherwise remained stable over the 10 days, the average number of calories you consumed per day is a better representation of your maintenance calories.

Divide the total number of calories you consumed for 10 days by 10 to find your average daily calorie intake. Then, subtract 500 calories from this number to determine your new daily intake goal for weight loss.

For example, if you find your maintenance calories to be 2,000 per day, your new daily calorie goal would be 1,500.

As you lose weight, your maintenance calories will decrease over time, and you will need to adjust your calorie intake based on your weight loss goals (1).

Still, to ensure healthy weight loss and adequate nutrient intake, women should not consume fewer than 1,200 calories per day, and men no fewer than 1,500 calories (5).

You can estimate your maintenance calories by using an online calculator. Alternatively, for a more accurate number, monitor your calorie intake and weight for 10 days.

You can achieve a calorie deficit by consuming fewer calories or increasing your physical activity levels or both.

That said, it may be easier and more sustainable to create a calorie deficit through diet rather than exercise alone, as you may not have the time, energy, or motivation to exercise daily. Plus, exercise doesnt burn as many calories as many people believe (6, 7, 8, 9, 10).

In other words, it may be easier to eat 500 fewer calories each day than to burn this number of calories through exercise. Nonetheless, its still recommended to engage in muscle-strengthening and aerobic exercises for their beneficial effects on overall health (11).

The Physical Activity Guidelines for Americans from the Department of Health and Human Services recommend that adults do 150300 minutes of moderate-intensity exercise, or 75150 minutes of vigorous-intensity exercise, weekly (12).

Moderate-intensity exercise includes brisk walking and light bicycling, whereas examples of vigorous-intensity exercise are jogging and fast bicycling.

The guidelines also recommend that adults do muscle-strengthening activities involving their major muscle groups including the back, shoulders, chest, arms, and legs at least two days every week (12).

Engaging in muscle-strengthening activities will help your body prioritize the loss of body fat rather than muscle mass (13, 14, 15).

Its likely more sustainable to create a calorie deficit through diet rather than exercise alone. However, physical activity is important for many aspects of health.

Cutting calories from your diet to create a calorie deficit doesnt necessarily require drastic changes.

In fact, several strategies can help you reduce your calorie intake to lose weight and maintain it and they dont even require calorie counting.

You may be able to eliminate several hundred calories from your diet simply by reducing or eliminating your intake of sugary beverages like soda, fruit juices, and specialty coffee drinks.

Alcoholic beverages can also pack a significant number of calories.

The calories from these beverages dont provide fullness, and in excess, they can lead to weight gain, heart disease, and diabetes (16, 17, 18, 19).

The sugar, fat, and salt in highly processed foods, including sugary beverages, fast foods, desserts, and breakfast cereals, make these high calorie foods highly palatable and encourage excess consumption (20, 21).

In fact, one study showed that people who were allowed to eat as much or as little as they wanted ate 500 more calories per day on a diet containing highly processed foods, compared with a diet containing minimally proceeded ones (22).

Minimally proceeded foods are rich in vitamins, minerals, and fiber and include foods like lean proteins, fruits, vegetables, nuts, and legumes. A diet rich in minimally processed foods will help prevent you from overeating and ensure you get the nutrients your body needs.

If your current diet consists of many highly processed foods, slowly begin to replace those items with minimally processed ones. For example, swap sugary cereals with oatmeal topped with fruit, or swap chips with lightly salted almonds.

Preparing and eating your meals at home allows you to control the ingredients and your portion sizes and therefore, your calorie intake.

One study showed that people who cooked dinner at home 67 times per week consumed 137 fewer calories per day, on average, than people who cooked dinner at home 01 time per week (23).

Eating home-cooked meals is also associated with better diet quality, an increased intake of fruits and vegetables, lower body fat levels, and reduced risks of heart disease and diabetes (24).

Whats more, frequently cooking at home can save you money (25).

Reducing your consumption of sugary beverages, consuming a diet containing mostly minimally processed food, and eating at home can help you reduce your calorie intake.

A calorie deficit occurs when you consume fewer calories than your body expends.

A calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss.

Eliminating sugary beverages, consuming mostly minimally processed foods like fruits and vegetables, and eating home-cooked meals can help you reach a calorie deficit without calorie counting.

Here is the original post:
What Is a Calorie Deficit, and How Much of One Is Healthy? - Healthline

When it comes to achieving a healthy weight, people are quick to try fad diets and weight loss supplements but underestimate the importance of eating right. It is important to understand that the journey to better health begins from a healthy diet and there is no quick fix for the same. If no amount of sweating it out is helping you lose weight, we suggest going back to basics.

If you have been looking for an all-natural way to lose those stubborn kilos, it is time to include this bitter-sweet spice in your weight loss regime. Flavourful cinnamon is not only loaded with health benefits but can also help you achieve your weight loss goal as well. This aromatic spice has a number of medicinal properties and fighting stubborn fat tops the list.

If you are worried about your bulging stomach, we suggest adding a piping hot cuppa of cinnamon tea to your daily diet. This bitter-sweet spice is known to aid metabolism, regulate blood sugar levels and improve insulin function--all this collectively can help you lose weight.

According to a Japanese study published in the Journal of Nutritional Science and Vitaminology in 2012, cinnamon may help in fighting visceral fat in mice.

However, it is important to understand that cinnamon will only help in complementing your regular exercise and a balanced diet. Ultimately, it is essential to start working out and clean eating if you are on a quest to lose weight.

Here is the simplest way to add cinnamon tea to your weight loss routine.

You will need:

A cup of water

A teaspoon of honey

A dash of lemon to taste

1 cinnamon stick

Boil a cinnamon stick in water till its gets fragrant. Squeeze a dash of lemon in it and add one teaspoon of raw honey to it. Your weight loss drink is ready. You can also include some other spices like ginger, pepper, cardamom and mint to make the concoction even healthier and tastier. The combination of lemon, honey and cinnamon is great for weight loss.

Originally posted here:
Cinnamon for weight loss: How to make cinnamon tea to lose weight - Times of India

SAN ANTONIO Food and activity trackers are becoming increasingly popular. But just because many of the apps associated with them are free it doesn't mean they are always helpful. They can lead to major health problems few people expect.

There are many kinds of activity and food trackers on the market such as MyFitnessPal, Fitbit, and even Garmin. They can all be helpful but only if used the correct way. Landry Weatherston-Yarborough, the Clinical Director of the Eating Recovery Center of San Antonio, and licensed professional counselor -- as well as a certified eating disorder specialist - told us they are best used, "When the data that is being collected or gathered by these apps is being evaluated by someone who has the training and the education to support the person."

A growing number of wearable devices are flooding the market claiming to track and help improve your diet, exercise, sleep, and even stress. A 2013 Pew report said 60 percent of U.S. adults track their diet, exercise, and weight. A 2017 study found over 40 percent have used a wearable health tracker, with sales of devices expected to more than double over the next five years.

Weatherston-Yarborough says dieting is the most common cause of eating disorder development. She added, "That doesn't mean everyone who diet is going to have an eating disorder, but dieting starts for many people with monitoring their exercise monitoring their calorie intake and potentially trying to lose weight or get healthy."

Some of the signs of an eating disorder or overuse of a health tracker include over-exercising, severe restriction of caloric intake, fear of food or excuses for not eating, binging combined with purging, and anger, fear, anxiety, shame, or depression.

One of our senior producers, April Young, took part in our KENS 5 Fitbit Challenge last year. She only wore it for that month but can see how these trackers can take over someone's life. Young told us, "I can definitely see how people can just take too much time being obsessed about their Fitbit."

If you do realize you may be taking it too far Weatherston-Yarbourough said, "Get connected with a mental health professional to seek out an assessment for an eating disorder or disordered eating and to get treatment as quickly as possible."

To get in touch with Eating Recovery Centers, call (877) 711-1690.

Go here to see the original:
The pitfalls of calorie and activity trackers that lead to eating disorders - KENS5.com

Nuts: Roasted chestnuts are a great suggestion. And nuts too as long as not salted are a good snack.

If youve had a big lunch, whats a better alternative to a turkey sandwich supper?

Give your body time to rest and recover. What I find is that its not the meal itself that is usually the biggest problem, its the cravings it creates following the meal. So opt for a lighter meal. Maybe soup, scrambled eggs with spinach and avocado, or some smoked salmon, poached eggs and asparagus, which is enough to keep you satiated but not to trigger the cravings at the next meal.

Lastly, if you fall off the diet wagon over the festive period, knowing that you can climb back on it is the most important thing. Dont beat yourself up and find the balance between indulging and overindulging. To get back on track, I would suggest:

1. Set fresh goals for 2020

2. Clean out the pantry

3. Get on top of your social calendar

4.Adopt a Mediterranean style of eating

Visit link:
How to have a merry 5:2 Christmas - the dos and don'ts of festive fasting - The Telegraph

Not all fat is created equally and as opposed to subcutaneous fat, which describes the fat you can pinch, visceral fat lies deep under the surface, near vital organs such as the liver, stomach and intestines. A build-up of visceral fat therefore poses grave health risks, leading to chronic complications such as type 2 diabetes and cardiovascular disease.

READ MORE:Best supplements for weight loss: Expert recommends key nutrient to help you lose weight

Luckily, making positive changes to your diet can help to curb visceral fat, keeping the associated health risks at bay.

One simple dietary tweak shown to reduce the harmful belly fat is to take probiotics - live bacteria that can boost your gut and digestive health.

Probiotics can be taken in supplement form and studies investigating the link between probiotic consumption and visceral fat loss suggest that probiotics may reduce dietary fat absorption in the gut, causing the body to expel more of it out.

In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage

Studies have revealed that consuming a particular strain of probiotic supplement may help to reduce belly fat.

Evidence links a certain strain of probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri to visceral fat loss.

For example, a study in 210 healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a 12-week period.

It found that people who took Lactobacillus gasseri lost 8.5 percent visceral fat.

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However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month.

Exercise also plays a key role in reducing visceral fat and certain exercises have proven to be more beneficial than others in reducing the harmful belly fat.

Harvard Health recommends engaging in regular moderate-intensity physical activity at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.

Extensive evidence supports this claim, showing that aerobic exercise can help you lose visceral fat, even without dieting

For example, an analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

Aerobic exercise is any form of exercise that gets your heart pumping and makes you breathe faster, such as walking, bicycling or swimming.

Strength training (exercising with weights) may also help fight abdominal fat, according to Harvard Health.

Diet also plays a key role in reducing visceral fat, with numerous studies promoting a low-carb diet to combat the harmful belly fat.

In an eight-week study including 69 overweight men and women, scientists found that people who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

Furthermore, the ketogenic diet, which drastically reduce carb intake and replaces it with fat, may also help reduce visceral fat.

A study including 28 overweight and obese adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

See more here:
How to get rid of visceral fat: Best supplement to reduce the harmful belly fat - Express

While there are plenty of fad weight loss diets available on the Internet for free chances are that most of these diet plans will not be able to help you achieve your target weight loss goal. Why? Well, most fad diets are time bound eating practices, which essentially suggest starving yourself or cutting down a major chunk of healthy food from your life in order to lose weight.

Reads kind of nutty right? It indeed does. Not only is this approach to weight loss extremely unhealthy, it is also unreliable as once you stop following it, youll regain all the weight youve lost in a matter of days/months. So, what can one do to lose weight in a sustainable manner? To take a page from 22-year-old Sumeet Manohares book, you can first: not starve yourself and second: not put a timeline on your weight loss journey.

Sumeet tells us that it took him 3 years to trim from a whopping 106 kgs to 78 kgs. Being obese never felt good to me. I always imagined myself as a really fit and confident person, who could wear fit clothes. So, in 2015 I decided to join the gym, he says.

But during my transformation journey, I lost hope so many times! Until, I came across a friend's Super Fat to Super Fit transformation. At that time, I had given up on my own journey but after looking at her before and after pictures, and also just talking to her about the whole process, I was motivated to get back to the gym and try once again, he adds.

By 2018, Id lost 28 kgs and heres the real deal, I didn't lose any weight by following a strict diet, starving myself or by taking any fat burners. My weight loss journey has been a slow yet effective ride. Below is the weight loss routine that helped him lose 28 kgs.

I joined a gym in May 2015 and started working out. It was disheartening to find out that I couldn't even do a single push-up. I had to do it by resting my knees on the floor. In fact, initially, I struggled with many simple exercises.

As I got comfortable with exercising, I started making changes in my diet as well. I reduced eating junk food though I never ate excess of it and also made these changes:

- Walk for 20 minutes after dinner or perform Vajrasana after eating (it aids faster digestion)

- I stopped sitting and watching TV as soon as I finished eating as well

He also charted a new diet plan for himself, minus the junk food.

My diet was and still is centered around homemade Indian food. I have never consumed any kind of supplements.

Early Morning: Warm Water with Lemon juice

**Breakfast: Oatmeal (Oats + Milk + Apple/Banana + Homemade Peanut Butter) / Poha / Upma with Oats / Oats Apple/Banana Pancakes / Omelette

Lunch: Vegetables with 2 Rotis, Daal & Salad

Evening Pre-Workout: Chana Chaat (Homemade) / Any Fruit / Brown Bread with Peanut Butter

Post-Workout: 2 or 3 Egg Whites

Dinner: Vegetables + 2 Rotis, Salad and Daal / Rice with veggies or Biryani.

Snacks (through the day): Nuts / Peanuts / Homemade Peanut butter (Without Sugar)

During the initial period, I followed a basic workout routine which was mostly just cardio.

I did Cardio which included Treadmill, Cross trainer, Cycling for 15 min each. And other exercises such as Push ups, Body Weight Squats, Skipping, Bending with Stick, etc.

ALSO READ: The best cardio machine for every type of workout

After a month of doing only cardio, my trainer included weight training in my workout schedule. This was the routine that I followed:

Monday - Chest & Shoulders

Tuesday - Biceps & Triceps with Cardio

Wednesday - Legs & Back

Thursday - Chest & Shoulders

Friday - Biceps & Triceps with Cardio

Saturday - Legs & Back

Even though this was an effective workout routine, I couldn't lose much weight. I was hardly consistent at gym and skipped twice or thrice a week. Also, I believe that my mind was not at peace at that phase. I left the gym multiple times and lost all hopes to get in shape. It was in July 2017 when I decided to give one more try. However, this time even my parents thought that gym isn't the right option for me as they saw my progress over the years. But, I was pretty sure that I'm gonna prove everyone wrong this time.

In 2017, I started following the below Full Body Exercise regime. And I exercised twice a day for three months, at home in the morning and at the gym in the evening (not advisable to everyone).

Morning - Exercises for Abs which included overall core strength exercises (With the help of an Android app)

Evening - Gym

Monday - Chest, Shoulders and Biceps

Tuesday - Cardio and Full Body Exercises

Wednesday - Legs and Back

Three sets of each exercise with 12-15 reps.

1. Plate & Dumbbell (12 3)

2. Burpees (12 3)

3. Superman + Burpees (12 3)

4. Jumping Jack (30 2)

5. Skipping (100+)

Stay consistent. This is the only advice or tip I could give to anyone trying to get fit by losing weight or even gaining it. Do not just focus on losing weight. Do not check weigh scale every single day instead focus on your workout. Because once you start loving and enjoying working out, you won't need to check your weight. You could feel being healthy, light and much happier than before. Also, don't join gym just because I or someone else did. Do what you really enjoy doing. Go run, do Yoga, play a sport or whatever activity that you enjoy.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 28 kgs with a unique approach to weight loss instead of dieting - GQ India - What a man's got to do

(CBS4) Who is the most popular doctor in America? Why, Dr. Google of course.

In 2019, more than 93 million of us turned to the good doctor for medical advice and information.

So, what did we want to know?

This week, Google shared the ten health questions people searched for the most from January 2019 to early December 2019.

Now comes the tricky part. Dr. Google can be a fine source of health care information, but you still need to be careful youre not referred to a quack. Avoid sites that want personal information, want to sell you something, or offers a magic remedy. And by all means, EXTREME black box warnings about going to a chat room, or a social media group for info or advice.

Here are a few of my favorite health sites for patients:

my.clevelandclinic.org/health

hopkinsmedicine.org/patient_care/

mayoclinic.org/symptom-checker/

nationaljewish.org/health-insights(Especially good for asthma and other respiratory conditions.)

There are many, many more great sites. Ask your doctor for a recommendation. A nurse line is an added resource for advice.

And dont forget, when it comes to Dr. Google, a second opinion is always a good idea.

Originally posted here:
The Top 10 Health Questions We Asked Dr. Google In 2019 - CBS Denver