- At least 1 in 3 people around the world are unhappy with their weight
- Fad diets and extreme weight loss plans are no comparison to a healthy diet plan that is balanced
- Over consumption of healthy foods can also cause weight gain
- Thirst is often mistaken for hunger, which can make people eat rather than drink water
- Consistency is critical, and any actions taken to lose weight initially must be maintained to sustain the loss
- Food is designed essentially to be fuel for the body, and modern-day diets can be highly nutrient-poor
The topic of weight loss is a subject that you can hear around the world. Weight loss is one of the hottest topics in every magazine, TV program, and news article almost daily.
It is estimated that at least 1 in 3 people are unhappy with their weight. Those individuals who are desperate to lose weight often turn to fad diets and extreme eating plans to lose pounds; this is possibly why the weight loss industry is one of the biggest grossing industries in the world today.
The understanding of the topic of weight loss and healthy lifestyle is seen differently from person to person, nation to nation, and will differ from one person’s opinion to another’s opinion. But what remains true is that most people who are overweight struggle to lose that weight as they may have become self-conditioned to a series of bad eating habits, overconsumption, and lack of exercise.
Why should you lose weight?
There are many reasons why shifting a few pounds through a healthy diet plan can do wonders for your overall health, and any effort to do more and eat less will work in your favor on the weight loss journey you are embarking on.
Make sure to consume fresh fruits and colorful vegetables, stay away from processed foods and sugary drinks, and exercise daily, keeping a healthy lifestyle to achieve sustainable weight loss results.
Some significant advantages to losing weight include:
- Increased circulation
- Improved heart health
- Increased mobility
- Less stress on joints
- Improved skin, hair, and nails
- Better sleep and waking routines
- Better respiratory functions
- Clothes fit better
10+ Experts came forward and shared theirs views with us. Health Web Magazine is proud to share their words with everyone and would like to thank our panel of experts for sharing their knowledge and spending time for us, we’re grateful to you!
Health Web Magazine collaborated with various Health Experts and Enthusiasts to share their views on – “Simple Weight Loss Advice That Anyone Can Follow”
Kara Swanson is a certified nutritionist and the founder of Life Well Lived. She’s married to her best friend and the proud mother of three. Her passion is to help women feel in control and confident by creating sustainable healthy habits.
Did you know you don’t have to go to the gym to lose weight?
It's true: you can burn calories without exercising! The reality is that fat loss happens in the kitchen and the gym is for building muscle. Of course, you burn calories working out. But in the big picture, the calories burned from working out are a small part of the puzzle. So let me give you three simple ways you can lose weight.
1. Be N.E.A.T.
No, I’m not telling you to be a “neat person.” I’m talking about Non-Exercise Activity Thermogenesis (NEAT). NEAT includes the physical movement in our lives that isn't planned exercise or sports. In fact, even the simple act of standing burns calories. In fact, standing burns three times more calories per minute than sitting. Our bodies naturally burn around 130 calories per hour depending on your sex, age, height, and weight. But when you stand, you burn 200 calories or more per hour."
2. Drink more water
Did you know that drinking water can also help eliminate fat? Water aids in the removal of fat by-products and also help you feel fuller. It not only acts as a natural appetite suppressant but can also improve your metabolism. Research on water's impact on metabolic function is ongoing. But one thing is certain – you’re less likely to gain weight if you’re filling up on a couple of glasses of water instead of a basket of bread before the meal.
3. Consume vinegar
During a three-month trial, researchers studied the effects of vinegar on weight loss. Compared to the placebo group, the group taking one tablespoon of vinegar each day lost about a pound a month. And the group taking two daily tablespoons lost five pounds. These few pounds might not sound amazing, but the vinegar groups also got slimmer, with a one-inch waistline reduction. A simple way to incorporate this fat-burning strategy into your day is to start and end your day with apple cider vinegar. Start and end your day with a glass of water and add 1 TBSP of ACV. This strategy not only helps you feel fuller and prevents you from late-night snacking, but it also burns calories.
After being a Champion bodybuilder in 2012, a professional underwear model in 2014, a 5 times Men’s Physique competitor and successful Personal Trainer for over a decade – on December 4th, 2016 I was hospitalized with a Traumatic Brain Injury (TBI). This was devastating. I was deemed incapable of working and placed on disability. I was incapable of exercise. I was unwell in all aspects of my mental, emotional and physical health until 3 months later, in April 2017 I began 16+ hours/week of occupational therapy, speech therapy, speech pathology, physiotherapy at the Acquired Brain Rehabilitation Center in Ottawa. The injury will always be present on some level, but those next 8 months tested not only my drive to recover but every character trait I called my own. It was through this recovery process that I realized: our health, fitness, our general wellness, is all based upon so much more than just simply what we eat and how or how often we move our bodies. Health and Wellness is a Spectrum.
In my experience, weight loss should be kept as simple as possible.
With such a volume of information made available to the public, it can be easy to find yourself lost in nutritional trends and fad diets. This can be overwhelming at best, and at worst it can feel debilitating towards our intrinsic drive and motivation. In most ways, I tend to lean towards behaviours vs. results, as results are a biproduct of our behavior. When approaching weight loss, I prescribe a few easy-to-follow guidelines:
- Firstly, aim to drink 1L of water per 50lbs of bodyweight.
- Second, avoid complex carbohydrates beyond 4pm
- Lastly, stay active and exercise regularly
When managing these 3 keys to success, weight loss may not be the focus but the biproduct is inevitable.
My name is Gemma Nice and I help professional women who are trapped in the unhappy unhealthy and unsatisfying work life cycle which is causing them to feel old before their time unloved by those closest to them and is though their life has no meaning though the power of Yoga and wellbeing I am a 38 year old with 2 children. I was born in Brighton and I love outdoor walks and being in nature and I love spending time together as a family. We have backpacked around the world for 7 months in 2006. That was the best trip ever. We as a family love to travel and the children get to see the amazing world. I am into healthy eating but also am partial to chocolate. I love reading romance novels and health magazines. I love my life and everything about it.
Weight Loss Tips Anyone Can Follow
My go-to tip will always be to learn Portion sizes. This is the best thing you can do for yourself if you are wanting to lose weight. It's not about cutting out food groups either.
Use a smaller plate than you usually would so you aren't filling it up quite so much. And drink a pint of water about 10 minutes before you eat, this will trick your brain into feeling fuller so you will eat less.
Eating a balanced healthy diet so you are not cutting out anything will make you stick to it longer because you are not craving a certain food because you've cut it out. Having smaller portions and eating every 2-3 hours will keep your blood sugar levels at the correct level although every person is different so what might work for one person might not be the same for the other.
Dāka Karuṇā T. (दाक करुणा तान्त्रिक) is a psychospiritual care provider, writer, educator, prolific blogger, speaker, and generally inquisitive, curious and adventurous homoerotic man. Daka adopted the Sanskrit name Karuna, meaning “compassion” because of his love for all creation, but for the highest value, Truth. Daka Karuna earned degrees in philology, psychology, and divinity; he is an ordained minister and professional interfaith chaplain, as well as a specialist in yogic Tantra (तन्त्र). Daka Karuna’s teaches a masculine spirituality is based on the Sanātanadharma (सनातनधर्म), specifically the Yoga (योग) and Tantra (तन्त्र) traditions, and its adaptation to Western masculinity. Daka Karuna is an outspoken champion of the concept of divine masculinity and authentic masculine intimacy.
Dāka (दाक) is the creator of the 16-week Homoerotic Tantra:Mascul-IN-Touch℠ and Homoerotic Tantra:Mascul-IN-Timacy℠, and 108 Days of Reflection and Meditation programs. Daka's motto is: “Take the best and leave the rest.” Contact: firstname.lastname@example.org Dāka Karuṇā T. दाक करुणा तान्त्रिक Homoerotic Tantra Private Site (Request Access) https://gaymentantra.wordpress.com Homoerotic Tantra for Gay Men https://homoerotictantra4gaymen.home.blog 108 Days Reflection & Meditation https://108daysmeditation.wordpress.com Daka's Personal Blog https://cozyrelationship.home.blog
Warrior Discipline Key to Weight Control
Without commitment and discipline, nothing long-term will be accomplished. Anyone who has wisely or unwisely sought to lose weight will have to admit this fact. Initial short-term losses are most often followed by smug self-satisfaction, weight gain, frustration, and ultimately depression. Why make health itself a stressor?
In Homoerotic Yogic Tantra I teach what I call kṣatravinaya (क्षत्रविनय) which can translate in several ways: warrior humility, discipline, conduct, training, observance, etc. It is all of that and more. Exercise, diet, hygiene, mental and emotional discipline, daily ritual are all components of a man’s sense of peace; a spiritually peaceful man is an invincible warrior, even when it comes to weight loss.
Nothing works in isolation whether it be diet, exercise, meditation, etc. Everything is interconnected. The bottom line is you must first practice self-discipline, you must discern what the goal of your striving is, what is its meaning and purpose, and you must have an integrated plan. While all of this is desirable, you will need guidance and accountability, a mentor. A man does not become a warrior with a self-help book or quick tips; he needs a skilled mentor.
I am a pro aging fitness enthusiast with the goal of changing the narrative about aging through fitness and embracing a healthy lifestyle. I inspire younger generations to not "feat the years" and motivate my peers to never take their wellness for granted.
"Abs are made in the kitchen".
This is a well-known quote for the fitness community. The unpleasant truth is that the formula for success is 80% food and 20% exercise. In the spirit of authenticity, I must tell you that I am not a nutritionist but I'm happy to share what has worked for me. I have always embraced a low carb lifestyle and that has worked quite well through my 40's and early 50's. With the advent of midlife my system changed and I became easily inflamed by foods that never impacted me that way before, and I found that I had that stubborn last 5 pounds that would not leave! A friend suggested that I try a new protocol that she had much success on - I had actually witnessed her transformation.
The protocol is a combination of keto/intermittent fasting. The program I am on is extremely restrictive and I'm cognizant of the fact that it's not for everyone although I will tell you that it has worked for me, my daughter (who has modified it) and my best friend. What I would suggest is some variation of it if being THAT disciplined seems tough.
First, I will tell you that you need a compelling "WHY" you are willing to change your eating habits. It must be stronger than the fleeting seconds of joy that food will bring to you. Without this there will be no change of ingrained eating patterns.
There are many keto programs out there, and so many amazing choices for keto products. That's the easy part if you are willing to do some research and learn to read the labels on all food. Intermittent fasting definitely works and can be modified with the number of hours (I eat for 8 hours and fast for 16 hours). I am very disciplined and am able to do this, but it can be modified to 12-14 hours of fasting. There is a "cheat day" permitted-even encouraged, so that there's a balance. I would be happy to share the contact information if anyone would like it.
Amanda - ‘The health Nut’ is a certified health and wellness coach, professional chef, and teacher; she is a food photographer and recipe developer, and generally passionate about all thing’s food. These tools have enabled her to teach and educate people around the world about the importance of food and good health.
She loves working with people who want to make changes to their health and weight. Amanda specialises in working with men, especially those over 40 years of age who struggle with their weight and health. Her unique formula uses accountable coaching, amazing nutritional food plans with delicious recipes and weekly support during your weight loss journey, giving you the tools to lead a full and healthy, energised life. The weight disappears and stays away!
My weight loss tip is all about eating more…
How can you lose weight when you are eating more each day?
Eating more of the right foods at the right time is the answer to successful, achievable weight loss.
he magic happens by balancing your blood sugars.
et me explain in layman terms:
We all have blood sugars/glucose in our blood stream, this is our energy/fuel for every part our body and keeps us alive. We need to have sugars in our blood as it is our fuel, we get this glucose from our diet, but too much causes huge problems.
For ideal weight loss and good health, we need to keep these sugar/glucose levels in check, aiming for a lovely gentle wave with the high glucose levels (after eating) and the low glucose levels (after our food is digested) not becoming too extreme. The trick is to never allow yourself to become so hungry, all caution is thrown to the wind. When the blood sugars are too high in the blood, the pancreas secretes insulin so help remove the excess sugar from the blood. This poses a problem for weight loss because your body only burns fat when it senses insulin levels dropping.
Summary: Making sure our blood sugar/glucose levels are stable and our insulin production never goes into overdrive is the secret to weight loss.
Tip: As a health coach I encourage eating the correct foods regularly which can equate to 6 times a day, never allowing the body to be overly taxed and ensuring there is the correct amount of glucose in the body. Eating the correct foods more often allows for the correct amount of insulin in the blood stream to allow for fat burning without depriving the body of vital nutrition or energy.
So, eating more of the right foods is the answer to weight loss. This is a health tip we can all follow. Imagine being able to eat delicious nutritious food often and lose weight. The result can only be success. You will feel amazing!
Neha Patel is a Registered Dietitian Nutritionist and Food Blogger at www.kissedbyspice.com. Neha specializes in creating easy, quick, healthy and most of all tasty recipes that anyone can make with ease at home. She is a mom of two girls and her goal is to help the next generation ditch diet culture and learn to eat a well-balanced diet without restrictions.
Weight loss takes patience. There is no one rule fits all for weight loss. Avoid fad diets- any diet or program that requires you to cut out entire food groups is not going to work long term.
1. Eat Slowly and listen to your hunger and satiety ques. This will allow you to recognize when you are full so that you don’t over eat. If you have leftovers, pack them up and keep them for a later time.
2. Water- Drink plenty of water throughout the day. Grab a reusable bottle with a straw! Replace sugar-sweetened beverages with flavored sparkling water.
3. Fiber- Eat whole grains- fiber will keep you full longer. Whole grains are a great source for B-vitamins to maintain energy throughout the day. Examples- oats, whole wheat products, barley, brown rice, etc.
4. Fruits & Vegetables- Eat as many seasonal vegetables and fruits as possible. This will keep things simple and provide variety when produce tastes its best. Look for farmers markets near you.
5. Protein- Eat plenty of lean meats and plant-based protein such as lentils, legumes, beans.
6. Snacks- Keep grab and go fruits, nuts and vegetables on hand for snacks. Examples: baby carrots, cucumbers, unsalted nuts, berries, apple slices, etc. For vegetables use dips like hummus or Tzatziki.
7. Movement- Move your body throughout the day- find pockets of time during the day to take quick walks, stretch at your work desk, get co-workers or friends involved! Make time for exercise!
I help parents and families understand and navigate the challenges of the teen years by giving them tools and practical strategies that allow them to communicate and parent more effectively. As a result, my clients have a more peaceful home, feel closer to their children, and are able to handle the challenges with confidence and grace.
Trying to lose weight can be difficult and frustrating. If you allow yourself a little bit of the things you love, it can feel less daunting and all-consuming. Plus, when you do have a treat you don't then just think "forget it, I blew it" and reach for the whole cake! Like in anything else in life, it's better when you can give yourself a little grace and hold space for where you are right now.
Jacqueline Vanderpuye is a part-time health and wellness freelance writer and blogger, from London, but who now lives in Sweden. Jacqueline holds a BSc (Hons) in Textiles and Knitwear Technology and an M.A. in Childhood studies. Jacqueline enjoys writing about the topics that affect her every day and began journaling and writing as a personal form of therapy while living and working in Shanghai. Jacqueline is an avid traveler, meditator, fitness junkie, spiritual guide and is passionate about healthy eating and living.
In order to lose weight and sustain that weight loss, you have to become aware of the quantity and quality of what you’re putting into your body. The types of foods you eat have a huge impact not just on how you look, but also on how you feel. If you want to look and feel great, then eating a diet rich in colorful fresh fruits and vegetables is definitely the way forward.
Maintaining weight loss requires the right frame of mind. Therefore, rather than having a weight loss goal, which is a destination, you can instead try to think more in terms of improving your health and wellbeing, which is a lifestyle. Long-term weight loss requires a change in lifestyle, focusing on how and what you eat.
Reducing the amount of food, you consume along with regular exercise will help you to lose weight, but changing what you eat altogether, will have a greater impact. Increasing your intake of fresh fruits and vegetable is the key.
A quick, easy way to up the amount of fruits and vegetables you eat, is to drink them, either through juices or smoothies. Juice fasts for short periods of time, of between 3-5 days, or for longer periods of 14-28days can change your body shape as well as greatly improve your wellbeing. There are many apps out there that can guide you step by step through the process, with information ranging from which juicer to buy, to the daily recipes you require for your fast.
I can certainly attest to the effectiveness of juice fasting, having lost 10kgs/20lbs just this year from regular juice fasting. I started with an initial 14-day juice-only fast and lost 5kgs/10lbs. I then followed this three months later in March, with a 5day fast where I lost another 2.5kgs/5lbs, and more recently in June, I did another 5day fast and lost a further 2.5kgs/5lbs.
Juicing fruits and vegetables feeds, hydrates, and nourishes your body with a high concentration of nutrients, vitamins, and minerals. Not only will you lose weight, but you will also notice an improvement in your energy levels, your moods, as well as your overall wellbeing.
Anna has been in the fitness industry for 20 years and specializes in female fat loss and weight loss. She is a personal trainer, group exercise instructor and tutor/educator in health and fitness. Based in the Middle East, she runs online training and weight loss programs for clients worldwide sharing her passion and motivation in health and fitness.
Here are my top tips if you are looking to lose weight:
1. Make it a healthy lifestyle rather than a diet. For long term success you need to be enjoying the food, not cutting things out completely and be able to maintain this form of eating. Weight loss is about being consistent over time so avoid fad diets and unsustainable ways of eating.
2. Weight loss will happen when calories eaten are less than calories burnt. There are online calorie calculators you can use to help figure out how much you should be eating depending on your body weight and activity level. Start by knowing your figures.
3. Invest in an activity tracker. There are some great heart rate monitors these days that do everything - track your steps, exercise level, calories expenditure, sleep levels. This can also be motivating.
4. Try to increase activity level throughout the day - aim for 8,000-10,000 steps a day.
5. Plan and prep food in advance - knowing what you will eat means you will always be prepared food wise. This means less chance of having to grab something unhealthy.
6. Where possible bulk cook and freeze portions. When you have less time during the week, there is always a healthy homemade ready meal at hand.
7. Prepare salad, fruit and veg and put into containers in the fridge - ready to be eaten.
8. Depending on the type of person you are, you can either weigh out food portions to get a good visual idea of what 100g of carbs looks like or 100g of protein looks like then you do not always need to do this. Or, if you don't like scales, with lunch and dinner grab 2 handfuls of salad or veg, a palm size of protein and thumb size of good fat.
9. Find an exercise routine that works for you. Whether it's in the morning or evening it doesn't matter as long as you can get into the routine of doing it, it fits with your lifestyle and you enjoy it.
10. Lift weights. Increase muscle mass to help increase metabolism and help define body shape. Ideally 2-3 times a week. You won't get bulky!
11. Drink lots of water. Sometimes dehydration can feel like hunger.
12. Sleep well - this is where the body repairs, heals and grows. Plus, when we have slept well, there is less chance of us craving the sugar fix the next day.
13. Be patient. The extra weight didn't creep on overnight; it took time. Therefore, weight loss will also take time. So be patient and consistent.
Knowledge has become Julia’s power as she struggled with mental health surrounding fitness throughout adolescence. Now a NASM Certified Personal Trainer, Julia equips others with that knowledge to unleash the strongest and most confident version of themselves, just as she has. She emphasizes all components of wellness and their interlinkage: her core value as a Chief Fitness Officer with ENDVR. She offers free 1:1 consultations with all clients looking to improve their wellness and personalizes an affordable plan based on their unique goals by equipping them with trusted resources that will make those goals a reality.
To schedule a free 1:1 consultation with Julia, please visit - https://endvrwellnessco.com.
As a personal trainer, the #1 fitness goal my clients tend to have is weight loss. Here are some of my top tips for not only losing that weight but keeping it off in the long term!
- See where you can add fruits and veggies into your diet
- Stick to a workout program that you enjoy
- Prioritize whole foods over processed foods
- Get an adequate amount of quality sleep
- Follow mindfulness practices to minimize stress
- Remember that you don’t have to do this alone! Ask for professional help from a personal trainer, psychologist, and/or nutritionist to get assistance catered specifically to your needs!
The key to losing weight is developing new, sustainable habits that ultimately make you feel better physically and mentally than your current or previous ones. It takes time, practice, and many mistakes, so don’t expect to shed the pounds overnight! You have what it takes, but it will likely take everything you’ve got. Are you all in?
I’m here to support you along your journey. I believe in you!
A dream is just a dream, but with heart hunger thirst. That dream becomes a reality.
Keeping fit, inshape which everyou decided to call it. We all come to the same thing when it comes to getting our body into shape . Hard work how we are going to do it is it going to be hard. For me it was after not doing anything to myself for 1 year after I had my last pro fight in the French Riviera.
Just sitting around jumping in the car and hardly walking anywhere and 10lbs over weight. I decided to do something A lot of walking, 3 mornings a week walking to the park and just slow pace running around the park, come home and do sit ups, and crunches . Drink plenty of water . After 3 wks increase distance to 1.5mls and increase push ups and crunches. after 2 months feeling great eating right and being able to chase my grand children around the park now, and have a lot of confidence in your self that you can do it and will do it.
Claudia is a Nutrition & Health Coach, Pilates Teacher and movement educator. Her tips and healthy recipes have been published all over the world, and she works with clients online, specializing in transforming their lifestyle one little habit at a time. Her blog The Healthy Gourmet, has been ranked UK TOP 5 health coach blogs to follow in 2018-2021
Losing weight should be the result of healthier habits rather than a crash diet, and little changes can go a long way. Try this: consume a bit of protein with every meal, and make sure you consume some in the first part of the day, add an extra size of vegetables with every meal, your meals, lower your sugar intake and cook from scratch. Now add a bit more exercise and you are done!