Yes, you can enjoy the festive season without piling on the Christmas weight. Even better news it doesnt mean having to diet.

We all want to look our best at this time of year, but with the Christmas buffet blowouts, it can be a challenge to avoid Christmas weight gain.

In fact, according to the British Dietician Association, the average person consumes this many extra calories per day in the lead-up to Christmas (equating to around 5lb by January)!

There are so many opportunities at this time of year to overeat and feel bad, however, you can still enjoy the party without feeling rubbish the next morning, says Marina Newington, nutritionist and health coach. All it takes is a little know-how from our experts to avoid Christmas weight gain.

It can be helpful to view Christmas time as a series of events, rather than a free pass to indulge throughout the entire month.There might be a few more celebrations than your average month, but where many people run into trouble is through daily excess, says nutritionist Kim.

Enjoy yourself when its time to celebrate and in between, aim to maintain your usual healthy lifestyle to avoid Christmas weight gain.

Get your diary out and plan the key events that youll want to enjoy. Then, in the days around them, make sure you eat well and exercise, so you dont feel guilty on the indulgent days.

READ MORE: The shocking amount of sugar in your favourite festive drinks!

The festive season means supermarket aisles are laden with tempting treats. However, its best to avoid them until the big day.

Shops often stock Christmas foods months in advance. It can be tempting to take advantage of offers, but will it last until Christmas? Or are you likely to tuck in before? says Kim.

I know I dont have the willpower so I have my food delivered just a few days before Christmas. Plus, booking your food delivery also avoids supermarket stress! An added bonus if you ask us.

Credit: Getty

Hitting the shops or heading out for a brisk winter walk are great ways to burn off the mince pies and avoid Christmas weight gain. The average Brit walks a total of 20 miles when doing their Christmas shopping across the festive period, which equates to roughly 1,500 calories, according to a study by Udozi and YouGov.

However, make sure youre carrying a healthy snack when you shop, in order to avoid succumbing to a calorific gingerbread latte or sugary festive drink when out and about.

Were all guilty of reaching for quick, sugary fixes when were on the go, but these bursts of energy lead to a sugar crash later in the day, says Bradley, personal trainer. Opt for a nutrient-dense snack, such as almonds, which will help you feel less fatigued in the long run, he advises.

Its the holidays, and youre bound to want a boozy Christmas drink. So, make some clever switches to save on calories rather than going cold turkey.

Its a good idea to avoid the more sugary drinks like mojitos and creamy ones like eggnog, says Marina. Vodka, lime and sodas and slimline G&Ts are your best bet.

By changing your mixer to one that is sugar-free, you will significantly reduce your calorie intake, says Ro, nutritionist and dietician. Remember to alternate each alcoholic drink with a glass of water to stay properly hydrated and hangover free.

Credit: Getty

Firstly, set an intention before going to the party, of whether or not you will eat dinner after the Christmas canaps. If the answer is yes and you do plan to have dinner afterwards, only have two or three canaps, says Marina.

If the canaps are your dinner, however, you can eat more, but be conscious of how many you have all together. Ask yourself if the amount is bigger than a dinner portion. If its coming close, then stop.

Stick to the canaps that are based around proteins like beef, fish or chicken and veggies. Avoid the breaded ones, or tartlets and quiches. Plus, the deep-fried canaps and ones with a lot of cheese, she says.

The secret weapon to weight loss? Just say No, thank you. Refusing food is steeped in emotional meaning both for you and for the host, says Ailsa, nutritional therapist.

However, we need to remove the guilt associated with turning down foods when were watching our weight. It doesnt mean anything if you dont want to stuff yourself to the gunnels with mince pies, and it doesnt mean anything about how you feel about the host, explains Ailsa. You just dont want the sausage rolls! Once youve hit your limit, feel free to politely decline.

Credit: Getty

But, its not just us adults who like to indulge during this time of year there are an incredible amount of extra sweets, cakes and chocolates around for children too.

But, with so many seasonal treats around its actually a great time to steer them in the direction of healthier options too.

Lauren Prentice, founder of childs cookery school Nutritional Ninjas says, Christmas is the perfect time to introduce children to new foods that they havent tried before.

However, many of our favourite treats such as gingerbread, mince pies and Yule chocolate log are not particularly healthy, particularly if theyre bought from the shops.

Lauren suggests, So that no one misses out on the best that Christmas has to offer, why not try baking your own with the kids? That way you can always control exactly how much sugar and other naughty ingredients go in.

She continued, By getting involved with the cooking, children get a great understanding of exactly what goes into their food. And if youre making sweet treats, its also the perfect opportunity to discuss how everything is OK in moderation.

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Christmas weight gain: How to avoid piling on those holiday pounds in the festive season - goodtoknow

Potatoes benefits: Potatoes can be good for your digestion and gut health

Potatoes, which is undoubtedly one of the most delicious vegetables, has always been in a bad light. However, if the findings of a recently-conducted study are to be believed, then consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of carbohydrates. Results of the study were published in Journal of Applied Physiology. 12 fit, healthy sports lovers participated in the study. They bicycled for 265 km on an average every week.

In order to qualify for the trials, athletes were required to reach a specific level of aerobic fitness and complete 120-minute cycling challenge followed by a time trial. All of the participants were wither made to consume water alone, or commercially available carbohydrate gel, or an equivalent amount of carbs from potatoes. Throughout the study, blood glucose levels, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms of the participants were checked.

Including potatoes in diet can boost exercise performance Photo Credit: iStock

Also read:Proteins Or Carbs: Which Is The Best Fuel For Exercise?

Performance level of cyclists who got carbohydrates by ingesting potatoes or recommended about of gels was found to be same. There was a significant boost in performance of two groups apart from the one which only consumed water.

All in all, it has to be understood that potatoes are not so bad after all! It is in fact, a time-tested food which is versatile in nature and can be included in a weight loss diet too. Not all carbs are bad and consuming potatoes while practicing portion control can fill you up and also provide you with Vitamin C and B6, potassium, magnesium, manganese, phosphorus, niacin and folate.

Also read:This Is The Best Time To Eat Carbs If You Want To Lose Weight Quickly

1. Potatoes contain beneficial antioxidants that can reduce damage caused by free radicals.

2. Potatoes can be good for your digestion and gut health. Fibre content in potatoes can keep constipation at bay. Resistant starch from potatoes is mostly converted in short-chain fatty acid butyrate, which provides good bacteria to the gut. A healthy gut is an essential prerequisite for good overall health.

Potatoes can give a boost to your digestion Photo Credit: iStock

3. Potatoes are naturally gluten-free, which makes it a favourable food for people with celiac disease of gluten intolerance.

4. Potatoes are filling in nature. They can increase levels of fullness hormones such as cholecystokinin.

5. Resistant starch in potatoes can help in reducing insulin resistance and this can help in blood sugar control. Potatoes are thus beneficial for people with diabetes (keeping portion control in mind).

Also read:You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here's What You Should Know - NDTV News

Type 2 diabetes is a serious condition and a worldwide epidemic. Having the condition means a persons pancreas doesnt work properly or cant make enough insulin. Poor insulin production causes blood sugar levels to keep rising and left untreated, serious health complications may occur which includes a heart attack or stroke.

Diabetes UK said: From the moment youre diagnosed with type 2 diabetes, youre likely to be faced with what seems like an endless list of new tasks.

"One of your first questions is likely to be what can I eat? With so much to take in at once and all the myths about diabetes and food that youll probably hear, it can be hard to know what to do.

Recent research suggests that eating a certain treat might help reduce inflammation and improve blood sugar control.

READ MORE: Type 2 diabetes: Eating this winter spice could lower blood sugar

Due to its nutritional benefits, nutritionists often recommend that people with type 2 diabetes eat yoghurt as part of a healthy diet.

Yoghurt is an excellent source of calcium, vitamin D, potassium and protein.

Yoghurt also offer protection for bones and teeth and helps prevent digestive problems. However, not all yoghurts are created equal.

What are the best yoghurts to eat for type 2 diabetes and which ones should be avoided?

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Type 2 diabetes and yoghurt

The 2015-2020 Dietary Guidelines recommend yoghurt as part of a healthy diet. Yoghurt is a good source of protein, calcium and vitamin D.

Research also suggests that the probiotics, or beneficial bacteria, in yoghurt may help to reduce inflammation.

Those with type 2 diabetes tend to have high levels of inflammation in the body.

Chronic inflammation can increase the risk of certain complications, such as heart disease and stroke. Probiotic yoghurts contain active, live cultures.

What the studies say

A study with the US National Library of Medicine National Institutes of Health, looked at probiotic yoghurt consumption and its effect on blood glucose.

Researchers tested each participants blood glucose levels at the start of the study and again at the end.

The study noted that those who consumed probiotic yoghurts daily saw a significant decrease in blood glucose levels.

In another study, the relationship between probiotics and glycemic control was analysed.

The review found that probiotics significantly reduced fasting blood glucose and fasting plasma insulin levels.

The amount and type of healthy bacteria found in yoghurts can differ significantly between the brands.

However, probiotic yoghurt usually contains substantially more beneficial bacteria than conventional yoghurt.

According to the 2015-2020 Dietary Guidelines, people with diabetes should choose yoghurt products that are unflavoured and fat free or lower in fat.

Greek yoghurt contains double the protein of conventional yoghurt. Other yoghurts to opt for include organic yoghurt, lactose free yoghurt or vegan yoghurt. Its best to avoid any yoghurts with added ingredients as many of them contain a significant amount of total carbs and added sugars.

Some whole milk yoghurts also contain particularly high levels of saturated and trans fatty acids.

Its always best to check the food label for any added sugars or carbs.

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Type 2 diabetes: Eating this tasty treat could help lower blood sugar - Express

Studies have found that a long lifespan may be linked to a number of factors with genetics being one of the main ones. One study from the Albert Einstein College of Medicine looked at 500 individuals who had lived to 95 or older and identified common genotypes, rather than lifestyle variables, that caused them to outlive others. For those who dont have the best genetics, fear not, studies have proven that doing this type of exercise could help.

Researchers have identified certain behaviours that can increase longevity.

Diet is of course strongly linked to longevity and it has been advised to follow a Mediterranean diet which includes plenty of fruits, vegetables, whole grains, nuts and healthy fats.

When it comes to food, the ones to avoid include processed snacks, fried foods and sugar-sweetened beverages.

Exercise can also play a big role in life longevity, in particular a certain type.

READ MORE: How to live longer: Best diet to boost life expectancy - three foods to eat

Strength in the muscles and body has also been aligned with living longer.

A study of more than a million Swedish teenage boys supports concluded that "low muscular strength in adolescents is an emerging risk factor for major causes of death in young adulthood.

Those who scored about average during initial muscular strength tests were at a 20-35 percent lower risk of early death from any cause, including cardiovascular disease.

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Exercise regularly

Working out is highly beneficial not only for physical health but for mental health too.

Exercise boosts everything from cardiovascular fitness to mood and energy so its no surprise it can also extend ones life.

Federal physical activity guidelines recommend aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, plus twice-weekly muscle-strengthening sessions.

Benefits of team sports

Opting for a more vigorous workout, leading health experts recommend partaking in more team sports such as tennis and football.

Its believed that team sports help boost longevity as they encourage social interaction as well as exercise.

A study published in Mayo Clinic Proceedings found that the social interaction one gets from working out with someone else such as participating in team sports can actually be more beneficial than working out alone, adding years to ones life.

Study co-author, Dr James OKeefe, a cardiologist at Saint Lukes Mid America Heart Institute said: If youre interested in exercising for health and longevity and well-being, perhaps the most important feature of your exercise regimen is that it should involve a playdate.

Professor of psychology and logopedics at the University of Helsinki, Finland added: It would be important to maintain existing relationships by meeting family members or friends face-to-face and exercising together.

If your social network isnt where you want it to be, consider looking for recreational sport leagues you can join or group fitness classes where you might meet some new, friendly faces.

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How to live longer: This type of exercise found to be best for increasing life expectancy - Express

In my last column, I highlighted a recent systematic review that found some relatively surprising findings: reducing the consumption of red meat or processed meat had little effect on outcomes such as risk of stroke, heart attack, type 2 diabetes, and all-cause mortality. There were some differences between red meat and processed meat in the different outcomes so for further detail, I encourage you to check out that column on southstrandnews.com.

This systematic review flies in the face of a relatively new Netflix documentary called The Game Changers which has been making waves on social media and in fitness and nutrition circles. For those who havent seen it, The Game Changers proposes that the vegan diet, one in which no animal products are consumed, is far superior for health and athletic performance compared to a diet including animal products such as milk, eggs, and, of course, meat. Unfortunately, like so many of these documentaries, The Game Changers uses anecdotes and cherry-picked research to sway viewers opinions while ignoring research that clearly comes to a different conclusion.

There are many arguments used in film to convince viewers of their point. One of the arguments is that animal protein is linked to higher levels of inflammation versus plant protein. Chronic inflammation is associated with the development of cardiovascular disease, type 2 diabetes, cancer, and more. So, this could be a good argument for going vegan if true. Yet the documentary only includes research that supports its viewpoint, ignoring research that contradicts their arguments. So, lets examine some concepts and research on the topic.

There are many factors that must be controlled for in research comparing vegans or vegetarians with meat-eaters. For example, the vegan and vegetarian diet are strict diets. You must be very committed to your health to eat in that way. So, in general, it is much more likely that vegetarians and vegans are going to be pretty strict in other healthy behaviors, such as getting regular exercise, not smoking, and keeping their weight at a healthy level. So, if we look at meat-eaters versus vegetarians or vegans without controlling for these variables (and others), we wont know if differences between the groups are due to not eating meat or due to not exercising, smoking, being overweight, or some other variable.

This is significant because, as we know, being overweight or obese puts you at risk for developing all sorts of diseases. If were comparing overweight meat-eaters to healthy weight vegetarians, we wont know if the differences are due to consuming meat or simply being overweight.

Fortunately for us (and unfortunately for The Game Changers producers), we dont have to speculate about this concept. In a meta-analysis/meta-regression of randomized controlled trials (very strong study design) published this year in the journal Current Developments in Nutrition, authors examined the relationship between red meat, BMI, and inflammatory markers. The authors found that eating red meat was associated with higher levels of inflammation. HOWEVER, when the authors accounted for the differences in BMI, the association between red meat and inflammation was no longer significant while associations between BMI and inflammation were. It was the factor of being overweight that was associated with higher levels of inflammation, not eating red meat.

Another study that supports this is a randomized controlled trial published in 2016 in the journal Gastroenterology. This study compared high protein diets made up of either animal protein or plant protein on weight loss and inflammation in people with type 2 diabetes. The diets were matched for the same total calories, protein, carbohydrates, and fats. At the end of the study, both groups lost the same amount of weight and both groups decreased inflammation to the same degree. This continues to support that the beneficial effects of vegetarian and vegan diets are likely due to vegetarians/vegans consuming less total calories than meat eaters.

So, if youre a meat eater, it appears you can continue to enjoy meat and enjoy the same health benefits as vegetarians/vegans so long as you keep your weight at a healthy level and live a healthy, active lifestyle.

Check back at my next column as we continue to dive further into the research on this topic.

For this series of columns, I must give credit where its due. Dr. Layne Norton, a PhD in Nutrition, has published an extensive review of this topic so if youre looking for further detail, I encourage you to look his article up, The Game Changers Review A Scientific Analysis.

Nick McClary earned his doctor of physical therapy from the University of Tennessee. He also holds a masters in business administration. He is a native of Georgetown County, lives in Pawleys Island, and works in Georgetown. Send him your health and fitness questions at: nmcclaryDPT@gmail.com.

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McClary column: Meat or no-meat: That is the question - South Strand news

Countless studies underline the importance of eating a healthy, balanced diet to ward off the risk of a wide range of chronic diseases, all of which pose a threat to your life expectancy. Following a heart-healthy diet is often singled out as one of the best defenses against mortality because heart disease is one of the main causes of death in the UK. The focus on the type of foods you should eat has often overshadowed another important factor - how often you should eat.

Attempting to fill in the gaps, a recent study set out to investigate the link between fasting and longevity, and the result makes a forceful case for intermittent fasting.

According to an animal study, carried out by the National Institute on Aging (NIA), intermittent fasting may boost longevity.

A group of scientists from the NIA, the University of Wisconsin-Madison and the Pennington Biomedical Research Center in Louisiana found that increasing time between meals improved the overall health of male mice and lengthened their lives compared to mice that ate more frequently.

Bolstering the finding, the health benefits were independent of what the mice ate or how many calories they consumed.

READ MORE:How to get rid of visceral fat: Three diet tips to reduce the harmful belly fat

This study showed that mice who ate one meal per day, and thus had the longest fasting period, seemed to have a longer lifespan and better outcomes for common age-related liver disease and metabolic disorders, said NIA Director Richard Hodes, M.D.

Commenting on the finding, lead author, Rafael de Cabo, Ph.D said: Prolonged, daily fasting times could help improve health and survival for humans, but scientists are working to find out how long you need to fast every day to see some of the benefits seen in the animals. That's the next big question to answer."

In addition, fasting has been shown to improve mechanisms that can lead to life-threatening complications in human subjects too.

One small study revealed that eight weeks of alternate-day fasting reduced levels of bad LDL cholesterol and blood triglycerides by 25 percent and 32 percent respectively.

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LDL cholesterol and triglycerides are types of fat found in the body, and, as the American Heart Association explained: A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.

Another study in 110 obese adults showed that fasting for three weeks under medical supervision significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol and bad LDL cholesterol.

High blood pressure can also act as a catalyst for deadly cardiovascular complications, posing a risk to longevity.

In addition, one study in 4,629 people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease.

Mounting evidence also shows that exercise plays an essential role in extending your lifespan, and a large population-based cohort study showed that the benefits to longevity extend across all ages.

The analysis revealed that, "regardless of past activity levels," people who increased their activity levels over time were less likely to die from any cause than people who were "consistently inactive, noted the study researchers

The optimal health benefits were seen among individuals who had high physical activity levels at the start of the study and increased them over time.

People who upped their fitness levels over time were 42 percent less likely to die prematurely from any cause.

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How to live longer: Best diet to increase life expectancy - how often should you eat? - Express

Belly fat tips: Guggulu is an effective Ayurvedic herb that can help you cut belly fat

If you have belly fat, then it is most likely a product of a poor lifestyle, binge drinking and bingeing on junk food too often. Having belly fat is sign a poor health. Some of the common health risks associated with belly fat include abdominal obesity, blood lipid disorders, inflammation, diabetes, insulin resistance and increased risk of developing cardiovascular disease. In this article, we are going to talk about some Ayurvedic remedies that can help you get rid of belly fat. These Ayurvedic herbs work towards improving your metabolism and giving a boost to digestion. When consumed along with a healthy diet and belly fat exercises, these herbs can aid reduction of abdominal fat.

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Papaya benefits: Papaya is a fruit which is available throughout the season. It is low in calories, high in fibre and digestive enzymes that help in absorption of protein. All these features can together aid quick belly fat reduction.

Weight loss tips: Celebrity fitness trainer Kayla Itsines shares a quick core workout that can help you with weight loss and get rid of belly fat. Watch her video and try it right now!

If you want to get rid of belly fat, make sure you cut down on intake of refined carbs and do exercises targeting your abdominal muscles like planks, burpees, mountain climbers, medicine ball exercises, Russian twists, etc. Along with this, you can include the following medicines herbs in your diet for reducing belly fat effectively:

This may sound a little surprising but cinnamon contains medicinal properties that can boost metabolism and help you with weight loss. You can add this Ayurvedic ingredient in your teas or in tadkas of good. Having cinnamon tea first thing in the morning can be beneficial for losing belly fat.

Also read:Burn Belly Fat Quickly With This Short Core-Strengthening Workout; Watch Video

Triphala is made using dried fruits like haritaki, bibhitaki and amalaki. When mixed together to form tripahala, these herbs can help in eliminating toxins from the body. Triphala can restore healthy digestion, boost metabolism and help you get rid of stubborn belly fat.

Include triphala in your diet to get rid of belly fat Photo Credit: iStock

Malabar tamarind (garcinia cambogia) is a tropical fruit which can aid weight loss. The fruit has properties that can block your body's ability to make fat. Ingredients of the fruit can give a boost to metabolism and reduce appetite. Other benefits of including this fruit in diet include reducing stress, regulating blood sugar and cholesterol levels.

Also read:This Is The Best Defence Against Deep Abdominal Belly Fat

Guggulu is an ancient herb which is used as part of ayurvedic medicines. It contains unsaturated steroids guggulsterone-which can boost metabolism, aid weight loss and help with belly fat reduction. You can add guggulu to your tea and have it in morning for effective results.

This Ayurvedic medicine can aid weight loss and belly fat reduction. It contains diuretic properties which can keep bladder and kidneys healthy. Punarvana can offer relief from water retention as well.

Fenugreek seeds are known for their digestion boosting and weight loss aiding properties. Galactomannan is a water-soluble component in fenugreek which reduces appetite and keeps you full for longer. It can also increase body's metabolic rate, making it easier for you to cut down stubborn belly fat.

Fenugreek seeds can cut down stubborn belly fat Photo Credit: iStock

Also read:A 5-Exercise Pilates Routine To Burn All The Belly Fat By Celebrity Trainer Yasmin Karachiwala

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Belly Fat Diet: 6 Ayurvedic Herbs That Can Speed Up Belly Fat Loss - Doctor NDTV

OSHKOSH, Wi. (WBAY) - Wisconsin has one of the highest rates of death from falling in the nation. In fact, the state Department of Health Services reports Wisconsins rate is twice the national average.

Its just so incredibly disproportionate that out of the 8500 responses that the Oshkosh Fire Department does a year, 1500 to 1700 of those a year are for falls, said Oshkosh Fire Chief Michael Stanley. So very, very alarming statistics.

Oshkosh Fire Chief Michael Stanley says last year in Winnebago County 61 people died from falls, and through October this year there's been 45 deaths.

It's absolutely heartbreaking because you know once someone starts to fall, the falls generally get progressively worse to the point that they break a hip. You know, they break a hip they have to go into some type of facility, many times they'll develop pneumonia and a large percentage of those folks will die, said Stanley. So you know we see this rapid downward progression of the people were not able to have the independence and enjoy the lifestyle that they had.

Theres so many different factors when it comes to falls, said Winnebago County Public Health Nurse Erin Roberts.

Roberts says vision issues, hearing issues, diet, exercise, and even side effects from medications can all be contributing factors to a fall.

The problem is people dont always report their falls to their doctor.

I think people are afraid that somebody's going to come into their house and tell them that they can't be there anymore, said Roberts. But in reality, our whole purpose is to teach you prevention and teach you how not to fall.

People are scared or ashamed to talk about falls, said Jennifer Skolaski. So that's probably going to be another thing that comes out is how we have to normalize falls or at least normalize asking for help.

Skolaski is facilitating community listening sessions around Oshkosh, asking people what they think contributes to the problem. The sessions are part of a collaborative effort funded by the Basic Needs Giving Partnership.

It's obviously a concern for community, and people care about it and want to do something about it, said Skolaski.

The listening sessions are kept anonymous so people feel more open to share their stories. The information gathered at those sessions will be brought back to a number of city and county groups that are working together to figure out how to tackle the problem.

"Our hope is to figure out why people are falling and then how do we get them to utilize those resources that are out there," said Roberts.

We want to have a strategic plan for us all to use the same playbook to make sure that we're moving forward as a group to reduce this risk in our community, said Stanley.

The final public listening session will be held on Nov. 26 from 12:00 p.m. to 1:30 p.m. at the YMCA at 324 Washington Avenue in Oshkosh. There will also be an online survey sent out by the city of Oshkosh. People can also contact seniors@canpl.com for more information on the survey.

Some of the organizations involved in the fall prevention effort include: Evergreen Retirement Community, City of Oshkosh Fire Department, Rebuilding Together Fox Valley, Oshkosh Seniors Center, Winnebago County Health Department, Finding Balance Together, Wellness Plus, City of Oshkosh, Winnebago County Housing Authority, ADRC, Miravida Living, and the YMCA.

Read more:
Winnebago Co. groups looking into fall prevention, 61 deaths from falls in 2018 - WBAY

If youve never set foot inside a gym or even played any sport as a hobby, fret not. Not being active in the past cannot deter you from your weight loss goals in the present.

19-year-old Anshul Padamchand Pokharna tells us that growing up he had given very little importance to any kind of physical activities and sports and ate whatever he wanted. And, of course, the natural consequence of this lifestyle was a steady weight gain. Two years ago, I weighed a whopping 115 kgs, and was clearly obese. But what made matters even worse was the fact that I would get exhausted after 30 seconds of any sort of physical activity. Reason being I had never trained my body to do so before. This state of being ignited a spark inside me to better myself, he says.

"I lost 55 kgs in a span of two years with the help of the below weight loss plan. And now, I aspire to compete as an athlete and also help other people get fit. I have enrolled myself in a few fitness courses to gain more knowledge, he adds.

To lose weight, the first thing I did was join the gym. After joining the gym, I hired a personal trainer for 7 months and learned various forms of exercises for him. I also tried different kinds of weight loss diet plans during this period. He outlines both his weight loss exercise regime and diet plan below.

Flat bench press: 4 sets, 8-12 reps

Incline bench press: 4 sets, 8-12 reps

Decline bench press: 4 sets, 8-12 reps

Incline Dumbbell Flyes: 4 sets, 8-12 reps

Cable Crossover: 4 sets, 8-12 reps

Tricep Pushdown: 4 sets,8-12 reps

Standing Dumbbell Tricep Extension: 4sets, 8-12 reps

Tricep Skull Crusher: 4 sets, 8-12 reps

Superset

Dips: Tricep version 1 set, 25 reps

Pushups: 1 set, 30 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

Deadlift: 4 sets, 8-12 reps

Single Arm Dumbbell Row: 4 sets, 8-12 reps

Lat PullDown: 4 sets, 8-12 reps

Seated Cable Row: 4 sets, 8-12 reps

Pull Ups: 4 sets, 8-12 reps

Shrugs: 4 sets, 8-12 reps

Barbell Curl: 4 sets, 8-12 reps

Dumbbell Bicep Curl: 4 sets, 8-12 reps

Hammer Curl: 4 sets, 8-12 reps

Incline Dumbbell Curl: 4 sets, 8-12 reps

Concentration Curl: 4 sets, 8-12 reps

Cardio

Running

Barbell Squats: 4 sets, 8-12 reps

Dumbbell Squats: 4 sets, 8-12 reps

Dumbbell Lunges: 4 sets, 8-12 reps

Leg Press: 4 sets, 8-12 reps

Leg Extensions: 4 sets, 8-12 reps

Leg curls: 4 sets, 8-12 reps

Standing Calf Raises: 4 sets, 8-12 reps

Overhead Press: 4 sets, 8-12 reps

Arnold Dumbbell Press: 4 sets, 8-12 reps

Side Lateral Raise: 4 sets, 8-12 reps

Front Raise: 4 sets, 8-12 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

ALSO READ: The key to not leaving the gym and staying motivated, according to The Rock

"After losing 27 kgs via the help of this routine and after following an eclectic slew of diets, I hit a weight loss plateau due to a setback and had also stopped gymming for a while in between. Thus, I was almost back to my old lifestyle. This resulted in a 10 kgs gain. So, to be able to start afresh, I started researching and reading a lot of different kinds body transformation articles online and came across an article of my current fitness coach and mentor. I approached him on Instagram and enrolled for a transformation program. I got quantified diets every 10 days and as the months passed, I started losing weight again and ultimately reached the best shape of my life."

My diet plan used to change every 10 days according to my body weight and condition. The food items used to remain the same but the Calories, Macros and Micros use to change.

Pre-workout: A cup of Black coffee

Post-workout (Breakfast): Protein shake + Chocos + Milk + Bananas

Lunch: Soya chunks + Rice + Butter

Snacks: Bread with a couple of slices of cheese

Dinner: Paneer + Rice + Butter

"This diet plan also comprised an unlimited surplus of veggies and Whey protein and multivitamins (as and when necessary)."

ALSO READ: How to lose weight by calculating your macronutrients right

Currently, I am in my gaining phase and weigh 73 kgs. But soon I will embark on a mini cut phase. However, I think I have been able to maintain my weight by working out regularly and tracking my calories. Since my goal is to compete as an athlete in the near future my diet is on point. I have found my passion in gym and now its a very integral part of my life.

ALSO READ: How many calories should you eat every day to lose weight?

Three magical words: Its worth it! All the hard work, pain and suffering in the beginning fades away as you start getting closer to your goals. More importantly, stay patient, consistent and determined because all good things take time.

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 55 kgs & is now learning about fitness to help others - GQ India - What a man's got to do

We've all heard that we should "eat less" and "move more" when trying to lose weight, but this advice is a little vague. Take eating less, for example: Exactly how many calories should you be aiming to cut each day to get the scale moving in the right direction?

How many calories you should cut to lose weight depends on where you are in your journey, but experts agree that 500 is a good place to start for most. Credit: 10'000 Hours/DigitalVision/GettyImages

To figure this out, your goal needs to be broken up into practical and digestible pieces. Sure, losing 5 pounds a week sounds great, but what it takes for most of us to do that is not enjoyable, sustainable or safe. Instead, set realistic and approachable daily and weekly goals that will help you get there. Here's how.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

For those looking to lose weight, sources like the 2015-2020 Dietary Guidelines for Americans recommend cutting 500 to 750 calories a day. How did they land on that "magic range?" Well, cutting this amount from your diet each day should equate to about a 1 to 1.5 pounds weight loss each week, which is considered safe and maintainable in the long run, according to the National Institutes of Health.

Here's the breakdown on how that works:

In September 1958, a doctor named Max Wishnofsky published a paper in the American Journal of Clinical Nutrition concluding that 3,500 calories equals about 1 pound of fat. Thus, it's estimated that you need to burn about 3,500 calories to lose 1 pound. Based on this, if you cut about 500 to 750 calories a day from your diet, you should create a weekly calorie deficit between 3,500 and 5,250, which means you'll lose about 1 to 1.5 pounds in that timeframe.

While that sounds pretty straightforward, it's actually a bit more complex, as explained in a June 2014 Journal of Academy of Nutrition and Dietetics article. That's because when we lose weight, we don't just shed fat we lose a bit of water and muscle along with the fat. Additionally, as we lose weight, our metabolism typically slows for two reasons: There's less of us to feed and we're losing some muscle, which is metabolically active (aka helps us burn calories).

The takeaway? Cutting 500 to 750 calories a daily is still a safe and effective way to start your weight-loss journey. But as you begin to lose weight, you'll want to make adjustments to your calorie needs, especially if your weight loss plateaus. Additionally, incorporating resistance training as part of your exercise regimen will help you to maintain and build muscle, which boosts your metabolism.

Cutting more calories to reach your goal faster isn't a great idea. As mentioned earlier, sure, losing 5 pounds a week sounds efficient, but the calorie deprivation and extensive exercise it would take for most of us to reach that goal is exhausting, difficult to maintain and, quite frankly, unhealthy.

One way the "more is better" approach is counterproductive is by slowing your metabolism. When you drastically cut your calories, your body slows down in an attempt to conserve energy ("starvation mode"); the opposite of what you're looking for when trying to lose weight.

An August 2016 study published in Obesity looked at the long-term outcomes of The Biggest Loser contestants, known for weight-loss success as a result of significant calorie restriction and excessive exercise regimens. The study found that, immediately following the competition, the contestants' weight loss was significant but they were naturally burning about 600 calories less than when they started. And six years after the competition, their metabolisms had slowed even further.

A slowed metabolism as a result of cutting too many calories too quickly can happen in the short-term, too. An older study, published March 2006 in Environmental Health and Preventative Medicine, restricted daily intake to 1,462 and 1,114 calories in two groups of people over four days. Both groups of people lost the same amount of weight, but the lower-calorie group had a greater reduction in their basal metabolic rate (13 percent) compared to the other group (6 percent reduction).

You also run the risk of nutritional deficiencies if you're not getting enough calories and ultimately eating enough food. According to Harvard Health Publishing, women shouldn't dip below 1,200 calories per day, and men shouldn't consume less than 1,500 calories per day unless you're working with a healthcare professional.

The majority of people can use the Dietary Guidelines for Americans to determine how many calories they should be eating each day based on their sex, age and activity level. And if you're trying to lose weight initially, you can subtract 500 to 750 calories from that number to get you started, then adjust as needed as you go. But keep in mind that cutting that amount per day from your diet might not be appropriate for everyone, especially if it you puts you below the 1,200- or 1,500-calorie thresholds mentioned earlier for women and men, respectively.

To make it even easier on yourself, you can download the MyPlate tracker to determine your daily calorie needs to meet your specific goals. It also makes it easier to update your needs as your weight and exercise regimen change.

More here:
If You Want to Lose Weight and Keep It Off, This is the Magic Number of Calories to Cut Every Day - LIVESTRONG.COM