When Sarah Armisto heads to SUNY Purchase this Sunday morning for the Westchester Walk to End Alzheimers it will be with a heavy heart.

In June, Armisto lost her father, John, to the disease. While it came a few years after he was officially diagnosed, there were warning signs for more than a year before that. He was 72 years old at the time of his death.

Armisto, a Harrison resident, has participated in the past three walks at Purchase, but for the first time she will traverse the campus in his memory.

Its definitely going to be different, just knowing that hes not here, she said. For the past five years Ive watched him deteriorate in front of me. Hes always been physically here, and unfortunately, he lost his battle. But hes not suffering anymore, theres no more pain, so itll be different because there are no more next steps to the disease.

On Sunday, Armisto will be one of about 1,500 participants in the second of five walks this fall organized by the Hudson Valley chapter of the Alzheimers Association. For the third consecutive year she is a volunteer closely involved in the planning of the walk as well as other initiatives for the organization throughout the year.

David Sobel, the president and CEO of the Alzheimers Associations Hudson Valley chapter, said that the larger organization with the help of its legions of supporters who come out in force has helped make it the third-leading fundraising outfit in the world for Alzheimers research. It is exceeded only by government funding from the United States and China, he said.

The United States plans to increase funding for Alzheimers research in Fiscal Year 2020, providing an additional $350 million that will push next years total funding to about $2.8 billion, Sobel said. With that type of success, Sobel is optimistic that treatments and a cure for the dreaded disease is closer than ever before.

We have a tremendous group of advocates who continue to lobby governments to provide us with enough funding so we can find a cure, find the cure for Alzheimers, Sobel said.

Armisto said she, too, is extremely bullish on researchers finding a cure in her lifetime.

I know were going to have a cure, she said. So it makes me so happy to know that when I get to that age, the age of my father when he was first diagnosed, that this isnt going to be something that Im going to have to worry about. Its something that can be treated.

Sobel said more is being learned on a regular basis, including how lifestyle choices could improve your chances of avoiding Alzheimers. A healthy diet, exercise, avoiding smoking, refraining from drinking too much alcohol and getting about seven hours sleep a night all help, he said.

For Armisto, having so many people rally around a common issue this Sunday is inspiring.

At a time when everyone is so divided, this is one of the few issues that can really bring people together no matter what you believe in, Armisto said.

Last year, the five walks in the Hudson Valley raised just over $1 million, according to Sobel. Last Saturday was the first event, the Putnam County walk. For those who cant make this Sunday at Purchase, there will also be the Orange/Sullivan walk on Oct. 5, the Dutchess/Ulster Walk on Oct. 19 and the Oct. 20 event in Rockland.

For more information on all of those events, visit https://www.alz.org/hudsonvalley. To register for Sundays walk at Purchase, visit http://www.WestchesterWalk.org. Same-day registration begins at 8:30 a.m. A ceremony commences at 10 a.m. with the walk stepping off at 10:20 a.m.

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Walk to End Alzheimer's Comes to Westchester on Sunday - The Examiner News

Opinion

When to push on and when to back off is a vital element to anyone's training plan. Picture: Archant

Archant 2010

Can you control your weight when you are not training?

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A topic which often arises when a runner speaks to me about taking time off from training, be that through injury or otherwise is the fear of weight gain.

It tells me that we become over reliant on our activity level being the thing that determines what and how we eat that we forget how to use our appestat. So what exactly is that? Your appestat is the region of your brain that regulates the desire for and intake of food.

Before we had clocks or had created the notion of breakfast, lunch and dinner we relied on our appestat to decide when we ate. The simple signal would be your stomach rumbling and the urge to eat.

For many of you reading this, it may be the first time you have even heard of appestat.

It's not surprising as when I listen to people talk about diet, I rarely hear appestat mentioned. Yes, there is lots of information on what to eat, or more to the point what not to eat, but hardly anything regarding appestat and the desire to eat.

Now with modern approaches to advertising, food production and consumption we no longer rely on this. Instead we create habits and rituals.

Breakfast takes place before we go to work or at the same point every day to fit in with modern living patterns.

The same is repeated throughout the day, regardless of whether we feel truly hungry.

Now, we are more stimulated by learned behaviours and habits; fitting our meals into our free time and responding to these conscious cues rather than letting our body's natural guidance system help us.

So, the reality about what to do when you stop exercising is really about going back to using your appestat.

Personally, I am always asking people to consider their habitual drivers when it comes to eating. I encourage people to build a healthy relationship with food rather than becoming obsessed or over reliant on using exercise to balance out overeating.

MORE: Love running? Join the Run Anglia Facebook group hereTo eat a balanced diet and build an awareness of their individual kcal and macro nutrient needs. And develop a clear understanding how much they roughly need to maintain weight on training and rest days alike. And, rather than worrying about if there really is good food and bad food learning instead how to develop strategies for regulating intake and 'stopping after one' when you do indulge in your treats.

I also suggest people research the different areas of science related to a carbohydrate diet and a fat-based diet.

Equipping yourself with these tools and strategies now stands you in good stead to deal with time out for injury and will also help you as you age.

After all, it's unlikely that in 20 years' time you will burn as much energy for each mile you run or for each repetition you do. Then factor in that it will take longer to recover so training sessions will reduce.

These changes will require adjustments to your energy intake.

Maybe you have decided "I will never train less" well, be cautious, if you ignore increased recovery needs you may not be able to ignore your increased need to see physios and/or other therapists later in life.

Crikey, we are even doing it to our pets. As animals get older in the wild, they have less strength and energy to hunt thus getting less of the meal.

The strongest who do the hunting get the main amounts of energy. But with our pets, rather than adopting this natural principle as a great way to regulate our animals' weight as they get less active, we humans have managed to distort the process.

Nowhere was this more apparent to me than whilst sitting in my vets the other day watching elderly fat dogs waddle in one after another.

As always, I like to think these articles just give you a push into thinking outside the box and maybe encourage you to investigate subjects a little deeper than you have before. And discover more than what is presented to us through the various social media platforms and influential advertising campaigns.

If you rely on others to tell you what and when to eat it may lead to you never really being at peace with food but more importantly it might be worth realising that over exercising may lead to its own set of problems at a later date.

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Charles Allen: Building a healthy relationship with food and when we need it - Eastern Daily Press

News Release, American Heart Association

NEW ORLEANS, Sept. 6, 2019 Almost two-thirds of medical students had above-normal blood pressure and were more than twice as likely to experience clinicallyhigh blood pressurecompared to the general public, according to a study presented at the American Heart Associations Hypertension 2019 Scientific Sessions.

High blood pressure is typically linked with older age, being overweight, smoking and/or being in general poor health. However, this study found that many first- and second-year medical students had abnormalblood pressure levelsof which they were unaware, potentially putting them on a path for heart health risks at a younger age.

Researchers at Lincoln Memorial University in Harrogate, Tennessee, surveyed 106 male and 105 female medical students whose ages ranged between 21 and 37, with the average age being 25.8 years. The students also provided information about tobacco use, alcohol consumption, diet, exercise habits, mental health, social support and past medical history. Their blood pressure and waistlines were measured for this study.

The study results revealed that:

The researchers said that its unclear why young men would be significantly more prone to high blood pressure than women, however, the stresses of a demanding medical education in addition to anxiety, lack of exercise, lack of sleep and/or poor diet may be contributing factors.

Elevated blood pressure should not be something that we only associate with being older, said lead study author Jacek Bednarz, Jr., a third-year medical student at Lincoln Memorial University. Young people lack awareness about their own blood pressure. Getting your blood pressure regularly checked is a simple way to protect ones health.

According to the American Heart Associations Heart Disease and Stroke Statistics-2019 Update, an estimated 103 million Americansor about half of all U.S. adultshave high blood pressure, a major public health threat that accounted for 11% of deaths from 2005 to 2015. During the same time period, the number of deaths due to high blood pressure rose by almost 38%.

While this is a small study, it is interesting. As one of the most common and dangerous risk factors for heart disease and stroke, all people, even those who are young and believed to be in good health, should have their blood pressure checked routinely, said the American Heart Association Chief Science and Medical Officer Mariell Jessup, M.D., FAHA.

Data compiled by the American Heart Association shows approximately 80% of all cardiovascular disease can be prevented by controlling high blood pressure, diabetes and high cholesterol, along with adopting healthy lifestyle behaviors such as not smoking. Positive lifestyle behaviors such as eating healthy foods, regularly engaging in physical activity and maintaining a healthy weight could have the most impact since they contribute to multiple health conditions.

Additional studies are needed to assess the prevalence and heightened risk of high blood pressure in medical students, and the risk factors that lead to it.

Co-authors are Daniel W. Mok, M.S.; Jan D. Zieren, D.O., M.P.H.; Theresa M. Ferguson, B.A.; Jordan M. Glass, M.S.; Kelcie L. Smith, B.S.; and Brian Yonish, B.S.

Author disclosures are in the abstract. This study was funded by the authors.

The Southern Maryland Chronicle is a local, small business entrusted to provide factual, unbiased reporting to the Southern Maryland Community.While we look to local businesses for advertising, we hope to keep that cost as low as possible in order to attract even the smallest of local businesses and help them get out to the public. We must also be able to pay employees(part-time and full-time), along with equipment, and website related things. We never want to make the Chronicle a pay-wall style news site.

To that end, we are looking to the community to offer donations. Whether its a one-time donation or you set up a reoccurring monthly donation. It is all appreciated. All donations at this time will be going to furthering the Chronicle through hiring individuals that have the same goals of providing fair, and unbiased news to the community. For now, donations will be going to a business PayPal account I have set-up for the Southern Maryland Chronicle, KDC Designs. All business transactions currently occur within this PayPal account. If you have any questions regarding this you can email me at davidhiggins@southernmarylandchronicle.com

Thank you for all of your support and I hope to continue bringing Southern Maryland the best news possible for a very long time. David M. Higgins II

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High blood pressure affects young, healthy medical students - The Southern Maryland Chronicle

After spending 30 minutes hunting for your car in a parking lot, or getting lost on a familiar route, have you ever considered asking your doctor for a blood test or brain scan to find out if you have Alzheimers disease?

A number of factors contribute to Alzheimers disease. By definition, this form of dementia involves the buildup of a protein in brain called beta-amyloid. Beta-amyloid forms plaques that disrupt communication between brain cells, and ultimately destroys them. For this reason, tests for Alzheimers disease focus on beta-amyloid.

Recently, researchers at Washington University in St. Louis measured the levels of beta-amyloid in the blood of 158 mostly normal people (10 had cognitive impairment).

When they compared their findings with those of amyloid brain PET (positron emission tomography) scans performed within 18 months of the blood draw, they found very similar results. Moreover, the few people in their study who had a positive blood test and negative brain scan were actually 21 times more likely to have a positive brain scan in the future. This means that the new blood test may be extremely sensitive at detecting Alzheimers disease that is, it results in few false negatives.

If youre worried about your memory, should you ask your doctor for this test? Not yet the blood test is still being evaluated and is not currently available for clinical use.

Maybe youre thinking about having an FDA-approved amyloid brain PET scan. These tests involve the injection of a radioactive dye attached to a molecule that sticks to amyloid plaques in the brain. The radioactivity is then measured by special imaging technology, similar to a CT scan.

Should you get one? You could, but there are two issues to consider. First, they are not paid for by insurance and they cost about $5,000 so you either have to pay out of pocket or join a research study at a National Institute on Aging Alzheimers Disease Research Center, where you might get one for free. Second, how would the information help you?

No special amyloid brain scans are needed for the straightforward diagnosis and treatment of memory loss. If you are having significant symptoms of memory loss, such as those mentioned above, talk with your doctor about them. Your doctor will likely evaluate your overall health and the medications you take, then do some standard blood tests and brain scans as well as pencil and paper testing. Based on the results of those tests, your doctor may start you on a medication intended to boost your memory function.

Perhaps you dont have any symptoms of Alzheimers disease today, but one of your parents had it. Should you get an amyloid brain scan to find out if you are likely to develop Alzheimers in the future?

Unfortunately, there are no medications that can prevent or slow down the development of Alzheimers disease. So if you get the scan and it is positive, again, what will you do with the information?

Perhaps Ive convinced you that you dont need to rush out and have an expensive amyloid brain scan. But there are situations when it is important to find out if you or a loved one has Alzheimers, versus another brain disease that would be treated differently. In these situations, we often use a spinal fluid test that is quite good at being able to distinguish Alzheimers from other brain diseases affecting thinking and memory.

To obtain the spinal fluid, you need to undergo a lumbar puncture, more commonly known as a spinal tap. Although it may sound frightening, it is actually a perfectly safe test. You simply sit or lie down on your side with your back to the doctor and curl into a little ball by bringing your shoulders down and your knees up. The doctor finds the right spot, cleans the area well, gives you some numbing medicine, inserts a thin needle, and takes out a small amount of spinal fluid, which is sent to a lab for analysis.

Lastly, dont forget that you can work to prevent Alzheimers disease every day by performing aerobic exercise, eating a Mediterranean-style diet, staying socially engaged, and keeping your mind active. These activities are the onlythings that have been proven to reduce your chances of developing Alzheimers disease regardless of the results of any special tests.

Read more here:
Is there a test for Alzheimer's disease? - Harvard Health Blog - Harvard Health

Kanchana Chitkhamma / EyeEmGetty Images

Over a third of Brits experience back pain every year whether its our busy lifestyles, bad postures or the other health issues, more and more people are experiencing back pain which is affecting their everyday lives.

Our modern lifestyles are usually to blame for the common condition, with many of us slouched over desks or phones for most of the day.

Most people will experience back pain from time to time throughout their lives. Often this is not a cause for concern.

So how can we treat minor back pain at home?

Prima spoke to Consultant Neurologist, Chris Chandler from Neurosurgery Partnership at Harley Street Clinic in London, who provides his advice for treating every day aches and pains.

Bad posture is one of the biggest causes of everyday back pain, so making improvements is crucial.

Practicing a good posture will help prevent and reduce common back pain, Dr Chandler explained.

Having a poor posture can result in poor muscle strength and stiffness which can exacerbate lower back pain. Being conscious of the way you stand or sit will help you to maintain a good posture.

Some of the most common bad posture mistakes include slouching, Donald Duck posture aka standing with your bum sticking out, and leaning on one leg while standing.

The NHS recommends a number of different exercises to correct certain common posture mistakes like planks, leg raises, chest stretches and seated rows.

This might seem like a no-brainer but the importance of exercise cant be over stated when it comes to keeping your back and whole body functioning normally

Regular exercise can really help to reduce everyday back pain, as well as prevent back pain, Dr Chandler said.

This does not necessarily have to be strenuous and can include yoga, walking and swimming. Keeping as mobile as possible will help alleviate pain and stiffness.

NHS recommended exercises for back pain includes pelvic tilts, back extensions and knee rolls.

Dr Chandler urged that the human skeleton is not built for long periods of sitting down, so excessive sitting can lead to back issues.

Standing desks are becoming more common in the workplace and one of the biggest benefits they have is on our backs, he said.

Klaus VedfeltGetty Images

The human skeleton is not built for long periods of sitting down so standing desks are an excellent option if your job involves sitting down for long stretches of time.

Reducing activity is a no no when treating an achy back.

Dont reduce activity in order to rest your achy back, Dr Chandler says.

As mentioned, gentle exercise will help get rid of everyday back pain. If you stay immobile, this could potentially worsen the pain.

If it gets bad, seek help. You cant solve all problems at home sometimes.

Dont suffer in silence with severe or persistent pain, Dr Chandler urged.

If youre struggling to cope with pain or its taking a long time to resolve, its time to speak to a doctor.

Theyll be able to rule out underlying causes and ensuring youre following the right management plan.

However, if you have lower back pain which lasts for more than 19 days, it should be evaluated by a medical professional.

This is particularly important if you have bowel or bladder disturbances or if you experience tingling sensations or weaknesses in one or both legs.

To find out more, listen to HCAs Health Fact vs Fiction podcast episode, Put Your Back Into It, where Chris busts myths surrounding pack pain.

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5 ways to get rid of common back pain - prima.co.uk

Visceral fat is a type of body fat deemed harmful because of where its stored in the body - the abdominal cavity next to many vital organs. When visceral fat builds up here, it increases a persons risk of health complications, including cardiovascular disease. So what can you do to reduce it? A poor diet can lead to high levels of visceral fat, so making changes to what you eat is key. One diet proven effective at getting rid of visceral fat is the keto diet.

Also known as the ketogenic diet, the keto diet is a popular low-carb diet which has been shown in many studies to reduce visceral fat - more so than low-fat diets.

The ketosis diet drastically reduces carb intake and replaces it with fat.

This puts the body into a natural metabolic state called ketosis, whereby the body begins to burn fat for energy because it doesnt have enough carbohydrates to burn.

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

The participants did this while eating roughly 300 more calories per day.

So what should you eat while on the keto diet plan?

Foods you may want to consider as part of the keto diet are:

Working in hand with the keto diet, eating plenty of protein can also help with visceral fat loss.

Studies have demonstrated how protein can help fend off hunger by increasing levels of fullness hormones, and also boost metabolism.

One study in 23,876 adults showed a higher protein intake was linked to a lower body mass index, higher good HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat.

Alongside making changes to what you eat, its also important to regularly exercise if you want to lose visceral fat.

The most effective exercise for getting rid of visceral fat has been shown to be aerobic exercise.

An analysis of 15 studies involving 852 people compared how well different types of exercise reduced visceral fat without dieting.

The researchers found moderate and high-intensity aerobic exercises were most effect at reducing visceral fat without dieting.

Some experts believe supplements can help reduce visceral fat.

See the original post:
How to get rid of visceral fat: Best diet plan to reduce the harmful belly fat - Express

Today, people have become more worried about their health and goto considerable lengths to stay fit and active. One of the essential thingapart from eating nutritional food is exercising regularly whether on your ownor by taking classes in fitness and well-being centers. The balanced diet thatyou take provides the required nutrients to your body, but you need toparticipate in some exercises even for a little while in a day to ensure yourhealth and reduce the chances of getting ill.

One of the best ways to control your body weight is by doing a physical workout, which also helps to build the muscles, provide strength, improve stamina and help a person sleep comfortably at night. There are numerous types of exercises, physical workouts, and weight training that a person can easily perform such as walking, jogging, indoor cycling, treadmill, push-ups, Squat, planks, dumbbell presses, skipping rope, aerobics, Pilates, and yoga. The many reasons why a person should exercise are

There are many different fitness centers and gyms where you can easily take up admission and make use of the facilities which includes exercising on machines, doing weight training, or taking yoga classes. If you are too busy with personal life with family or office work, then you can easily set up a small workout space in your home and purchase various fitness equipment and accessories. The common fitness products that most people buy includes weight training equipment, cardio equipment, resistance bands, dumbbells, and exercise machines such as treadmills and indoor cycling. There is simply much exercising equipment, and you have to decide what type of equipment or accessory would fulfill your fitness goals.

One of the tough things would be to decide between buying something new which you have never tried before. But it does not mean that you should not buy the things that interest you. Your budget also depends on the exercising equipment you wish to buy. If you want to spend moderately then, you can easily buy an exercise ball, a set of dumbbells, resistance bands, elliptical trainer or a treadmill. If you want follow a low impact physical workout then it is better if you get an elliptical trainer, a stationary bike or a treadmill. Some of the latest fitness products that you need to buy and which will help you fulfill the fitness goals are

The resistance bands have become quite popular and one of thebest solution if you are looking for strength training. The bands come in a varietyof sizes, lengths, and strengths. The best thing is that the bands are lightand can easily be stored and carried in your gym bag. The bands have variablestretch resistance and even heavy-duty ones. When you stretch the band, yourmuscle will have to work against the force; this helps to improve muscle andbone growth.

The balance boards are one of the favorites among many passionate fitness personnel and athletes. The boards come in different designs, and the most common one is a round dome with a domed side. The boards are compact and can easily be kept in your home. A balance board helps to keep the muscles align, improve the orientation of your body, and make you aware of the shifts and equilibrium of the body.

The world we live in is very advanced, and there are so many innovative products that can even help a person know about his physical fitness. The fitness trackers are one such modern devices which can be worn on the wrist and provide a range of information which includes walking or running distance, the steps you have taken, heart rate, swimming laps and even sleep patterns. There are many smart watches that have many fitness functions however you should buy dedicated trackers on which you can easily set and know about your fitness goals

The TRX trainer is a type of suspension training that is composed of yellow and black straps. The key thing of TRX trainer is that it this workout utilizes the own weight of the person instead of a person relying on different weights or machines. The TRX trainer can easily be used by people just starting their physical routines and even heavy powerlifters. The straps are easy to use and can be attached anywhere in the house

Weight training is incomplete without dumbbells, and it is also the best equipment that promotes the strength of muscles without any impact or stress. The modern dumbbells come in variety of colors, and weights. The heavyweights can be tough on your body which is why it is better to train on lightweights.

The kettlebells may sound similar to most people, but the dumbbells help in building muscle while the kettlebell helps you during aerobic activity. There are usually three weight categories to choose from (5, 10, or 15 pounds). The handles are quite comfortable and easy to hold

One of the physical activity which is quite common, andpeople love to do is pull-ups and push-ups. The multi-grip bar easily fits intothe door frame and can be used for different exercises, and it would not damagethe door frame.

One of the most popular and common exercising equipment is none other than a treadmill. Most of the houses have a treadmill because of it one of the only equipment on which people of every age can fulfill their fitness goals. The latest treadmills have digital screens which tell you the distance, speed and the calories you have burnt.

Excerpt from:
The Type of Latest Fitness Products That Can Help You Stay Fit and Active - Thrive Global

Category: Health Matters

27Sep2019

MOTIVATION and purpose have always been my response to clients and anyone else who want to achieve their dream of having a beach body, said Golds Gym personal trainer Jerry Diaz in an interview with Marianas Variety.

He said ones dreams should also match our daily actions.

If you decide to eat and train properly, you are more likely to have a healthy lifestyle and will be less prone to diseases that come with obesity or muscle atrophy. An average male or female would make great progress with at least 2 to 3 hours of exercise per week. You never really need more than 5 to 6 hours per week, unless you are preparing to compete or will participate in a specific sporting event.

Just about anybody can figure out how to squeeze in 2 to 5 hours per week for the sake of ones health.

Fitting in cardio workouts is especially easy because you dont need a gym or more than 20-30 minutes of time, 2-4 days per week. Dancing, jogging, Tabata, yoga, Pilates or primal movements can burn fat fast and get us in shape.

Weight training is a little bit tougher if you have a busy schedule. If you want to lift weights and are really crunched for time, Diaz recommends at least two strength training days paired with two cardio days.

Planning your workout schedule and sticking to them will bring you closer to your fitness goals.

I prefer to train first thing in the morning before work because I have more energy for training and nothing can interfere with my plans at 5 a.m., Diaz said.

As for planning healthy nutrition when your life is always on the go, its essentially easier than many might think. During my off days, I go shopping with my family and stack my fridge with local foods I prefer to eat, Diaz said.

For those who are single, there are no excuses. For those with families, it is a little tougher, especially if family members have different food interests.

But start by logging your daily food intake. If you consume more food than you need (calories in), the excess calories turn into extra weight. But if you burn more calories than you consume (calories out), you burn stored body fat for energy and you lose weight.

References:

https://breakingmuscle.com/fitness/too-busy-to-train-6-pieces-of-advice-for-the-average-joe

How to Train When You Have No Time

https://www.lifehack.org/articles/lifestyle/how-exercise-when-you-really-dont-have-time.html

Continued here:
BBJ Fitness Corner | Health and Wellness Fitness Myth: 'I don't have the time to diet and exercise' - Marianas Variety

THERE is no one-size-fits-all approach when it comes to losing weight.

Every body is different, and so what works for one may not agree with another.

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However, there are some general rules that everyone needs to know before setting off on a mission to shed the pounds and blitz body fat.

And with so much info out there and plenty of misconceptions - from the keto diet to weight loss calculators - weve rounded up some dos and donts to help you reach your weight loss goals.

Here Marvin Burton, Head of Fitness at Anytime Fitness, talks The Sun Online through his key "dos and don'ts" when it comes to losing weight.

Don't be deflated by BMI scores - this is only a generic guideline and doesnt factor in muscle.

For example, the majority of the England Rugby team would be considered obese if they were to focus on this.

It is a reference point for non-active people and if you are regularly exercising, you are no longer the "average person".

Find ways to exercise that you enjoy and vary them.

Try bringing friends to exercise with or involve others around you - exercise is fun and motivating if you can include your family or spend time with friends.

It becomes a social part of your life.

Extreme diets/tablets/methods can create weight loss by causing to you to lose weight from vital areas and off-set your hormonal balance.

Therefore, once you stop these methods, you will be susceptible to putting on all of the weight, possibly more and find it much harder to lose body fat in the future.

Focus solely on weight. You also must factor the transfer from body fat to muscle and the improvement of visceral fat (around your organs) which are far more important to health.

Weight loss calculators help you find out exactly how many calories you need to be cutting out.

Losing weight involves many variables that can change from person to person, which means that everyone requires a different calorie intake.

Weight loss calculators, like the one fromBMI Calculator, help you calculate exactly what you should be eating.

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While this may not work for everyone and doesnt need to be stuck to strictly (this can limit enjoyment of food/diet), it is a useful guide to recommended calories and macros.

For example, we all enjoy a lavish cheat meal/day at the weekend and knowing your recommended weekly calorie target means youre aware if you need to scale back slightly during the week to account for your indulgent weekend.

Hundreds of celebrities may claim that the keto diet, which involves swapping out carbs for fats and proteins, have made them slim.

However, it limits carbs to the extreme while encouraging high fat intake in order to obtain the 'magical state' of ketosis where you burn more fat.

Instead, vary your food selections - healthy eating is only boring if you dont explore and search.

Learn new skills - cooking, baking and different food cultures will expand your knowledge of healthy eating and you will love finding new flavours.

Dramatic reductions in calories are not healthy and will leave you feeling tired, having mood swings, increase your stress levels and contribute to muscle loss (which isnt a good look).

Remember, you need a baseline level of calories for your organs and vital functions.

Also, muscle burns fat! The aim of every fat loss plan is to increase muscle.

Garmin's head of marketing and product Theo Axford told The Sun Online: "Using a fitness tracker, usually a wrist based one that monitors your heart rate and exercise, can be a great way of staying motivated.

"Seeing your progress can act as a huge motivator, helping you to stay on track on the tougher days by seeing how far youve come.

"Exercise usually comes as a part of a persons weight loss journey, whether this is a few hundred extra steps a day or taking up something a bit more vigorous like running."

Trying too hard is also the wrong thing to do.

If you are overreaching for your goal you will not allow time for your body to develop, your muscles to adapt and your body to repair.

Make sure you are having rest days and have recovery.

Spend time reflecting on your lifestyle and work towards removing the things that are holding you back.

Also, look at passive health - most people focus on the active part of health but your mental health and self-confidence will become a bigger influence towards your goals.

We see our reflection hundreds of times each day.

Changes to your body shape will always be occurring but you wont necessarily be the person who notices first.

So dont beat yourself up trying to see a difference after day one.

Instead, you could take front / side profile photos on week 1 and every 2-3 weeks later.

Or judge your body shape change by your clothes - are they getting easier to fasten? Do you have more room to manoeuvre?

Theo, from Garmin, added: "Sleep is incredibly beneficial for giving you the energy to exercise and to make better decisions, and has a huge impact on how charged your Body Battery is.

"While you dont necessarily need to get 12 hours, ensuring youre well rested can help keep you motivated.

"Fitness trackers again can help you stay on top of this, with the best trackers showing how restful your sleep is, how many hours youre getting, and providing advice on how to get better rest."

Being healthy and losing body fat is your ultimate goal.

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But along every journey there are lots of micro points and barriers you will overcome.

Celebrate these and be happy that you are becoming accountable and achieving.

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The dos and donts of weight loss from diet pills to calculators and keto - The Sun

LIVING in agony, Lizzy Owen was exhausted and barely able to walk up a flight of stairs.

She'd ballooned to a size 18 and as she piled on the pounds she was becoming more and more unhappy.

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However, the mum-of-four's reality check came when a family member pointed out just how big she was getting.

Determined to do something about her size, she signed up to her local Slimming World group and has since lose an impressive four stone in just nine months.

And she even managed to shed the pounds without giving up her favourite treats including chocolate and G&T.

Lizzy, 33, from Lincoln, said: "Before joining Slimming World I was very unhappy.

"I was tired, my joints hurts and my confidence was at an all-time low.

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"I got out of breath when walking up the stairs let alone doing any form of exercise.

"My turning point came when a family member pointed out how big I had got."You can't avoid that kind of mirror.

"So with a gentle nudge in the Slimming World direction from my auntie, I took the plunge and walked through those doors.

"I owe so much to my auntie for encouraging me to take control of my life."

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Since then Lizzy hasn't looked back and has slimmed down from a size 18 to a size 10/12 - despite at first having reservations about joining the slimming group.

Speaking to Lincolnshire Live, she added: "Before I plucked up the courage to walk through the doors to my local group I was super nervous, what if people laughed at me, what if people stared at me, what if I couldnt do it?

"All these questions were firing round my mind.

"But I neednt have worried as within five minutes of walking in I was plonked down with a cup of tea and truly welcomed.

"Like a lot of other people out there I had previously tried to lose weight by following a number of diets but they were never sustainable because I always felt restricted and I ended up having a really bad relationship with food.

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"I had resigned myself to being the size and weight I was for the rest of my life."

But, after overhauling her lifestyle, Lizzy said she feels like a new person.

She said: "It was like a light bulb went on in my head. It isnt a diet.

"Food optimising is wonderful. It is so easy to follow and nothing is completely off limits.

"You can have a cheeky gin and tonic or you can have that bit of chocolate you have been craving. One of my favourite meals is a veggie sausage casserole.

"A dish made completely out of free food and speed free food. Best of all my whole family loves it too! They are food optimising without even realising it."

The Slimming World diet is run by a Derbyshire-based weight loss company created by Margaret Miles-Bramwell in 1969.

It focuses on a diet of Food Optimising, where members are given a list of Syn Free food, that can be eaten in unlimited amounts.

Syns are short for synergy as the Free Foods, Healthy Extras and Syns all add up to effective weight loss.

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The programme encourages dieters to swap high-fat foods for low-fat foods that are naturally filling.

You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active through their Body Magic initiative.

It's designed to help you lose about 1-2 pounds a week and currently has around 900,000 members attending each week.

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Original post:
Mums incredible 4st weight loss in just nine months on a diet of chocolate and G&Ts - The Sun