When trying to get into shape, dieters can pick up tips from those who have already lost an impressive amount of weight. One slimmer recently shared the diet and exercise plan she used to shed 1st 12lb.

Jean McNamara, 40, noticed the weight creep on over the years but fitness had never been a priority.

It wasnt until poor health struck her family that she started to consider getting into shape.

The dieter became aware of a history of heart problems in her family and started to look into ways she could get fitter.

With her 40th birthday approaching, Jean gave herself the challenge to get into shape before then.

READ MORE: Weight loss diet plan: The one food you should eat more of to help burn belly fat fast

Tipping the scales at 11st 4lb, she signed up for her local gym but quickly lost motivation.

After one friend suggested High Intensity Interval Training plan, F45, Jean made the switch to the programme.

The slimmer signed up for an eight week challenge programme which focused on weight loss.

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Describe the plan, the F45 website said: The F45 Challenge is a nutrition and training program focused on holistic well-being.

The combination of F45s style of training and the challenge meal plans are designed to help members transform their lives over the 8-week period.

When following the plan, Jean upped her training to five days a week.

Although she found the training regime a challenge to begin with, the dieter started to enjoy the workouts.

She paired the intense workouts with the accompanying diet plan and focused on eating high protein healthy meals.

By following the plan, her weight soon dropped from 11st 4lb to a much healthier 9st 6lb.

Jean also revealed she slimmed down from a UK size 14 to a svelte size 10 in the eight week period.

Not only did she shed an impressive amount of weight, the dieter noticed a change in her general health.

Original post:
Weight loss shock transformation: Woman shed two stone in eight weeks with diet plan - Express

A new study suggests olive oil could be integral to the Mediterranean diet's brilliance.

The diet, which US News & World Report ranked the best diet of 2019, has been linked to good health and longer lives.

According to new research by the University of Minnesota Medical School, olive oil alone, a staple ingredient of the diet, appears to have properties that promote longevity and decrease the risk of age-related disease like diabetes and heart disease.

Doug Mashek, the lead researcher, said that studying the way olive oil affected human cells in petri dishes indicated that the fats in olive oil activated cell pathways in the body that are linked to longer life.

"We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat," Mashek said in a press release. "And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized."

This isn't the first time the Mediterranean diet has been found beneficial for long-term health.

The concept of the Mediterranean diet comes from the countries that border the Mediterranean Sea, where people historically ate mainly vegetables, oily fish, nuts, and healthy fats. The Harvard School of Public Health and a think tank called Oldways created a diet based on the general eating principles of these places, according to US News.

Unlike highly restrictive diets like the keto diet or the Atkins diet, the Mediterranean diet allows people to eat a wide variety of foods in moderation. In fact, the diet is safe for most people, including children and older people.

Foods including whole-grain pita bread, fresh fruit, salads, nuts, beans, olive oil, and salmon are Mediterranean diet staples and promote a variety of health benefits.

When people fill their diets with the fresh, unprocessed foods found in the Mediterranean diet, they may lose weight, improve their heart health, and prevent diabetes, according to US News.

Since the diet focuses on heart-healthy fats like olive oil, avocado, and salmon, it also couldlower bad cholesterol, a major cause of heart disease, according to the Mayo Clinic. "The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease," the Mayo Clinic said on its website.

The diet could also help prevent cognitive diseases like Alzheimer's and Parkinson's as well as breast cancer.

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There's evidence that exercise after consuming olive oil could trigger changes linked to longevity - Insider - INSIDER

Its no secret that Kim Kardashian has a fabulous figure & her trainer, Melissa Alcantara, shared with HollywoodLife EXCLUSIVELY, the best at-home workout you can do to get in shape!

Kim Kardashian, 39, has an amazingly toned figure and its all thanks to her personal trainer, Melissa Alcantara. Luckily, Mel, Celebrity Trainer, All-Natural Athlete & Fitplan Trainer, shared with HollywoodLife EXCLUSIVELY, what workouts the pair do together and how you can try the same workouts at home. Mel gushed about working with Kim admitting, Kim and I share a special bond, we constantly motivate each other to train harder and see the world with fresh eyes. Kim is more than just my client-athlete, shes a mentor.

As for what workouts they do together, Mel revealed, It changes depending on current physique and performance goals, but in general were looking for strength gains over time and a 100% sustainable approach to living a fit and active lifestyle. But you bet were always doing squats, deadlifts, and thrusts for good measure and leg day gains. There are certain workouts that Kim excels at and Mel admitted, She loves anything that has to do with jumping, and shell crush a bunch of walking lunges like its just regular walking.

Mel revealed the specific workout that will whip you into shape, and the best part is, you can do it in the comfort of your own home. You can start with doing HIIT bodyweight workouts at home so that you can learn to use your body and get into performance shape, in the comfort of your own house where its just you vs you, Mel said. I have my Built at Home training program on the Fitplan app for this specific reason, itll be the most rewarding ~25 minutes of sweat and burn you ever experience. Now get to work!

If youre looking to get in shape before spring, Mel shared the ideal workout you should try. Ideal really depends on factors like your particular goals, age, lifestyle, time, etc. That being said, if you make working out 3-4 times per week and eating a nutrition-based diet a habit, then youre on the fast track to getting in shape and staying in shape. The fastest way to get in shape is staying in shape. If working out isnt your thing, Mel explained that there are other ways to get in shape. You dont have to do a particular exercise or program, but you do have to be active. If you have specific goals, find a program that supports them and allow yourself to follow through to the end before you say something doesnt work for you. Finally, whatever you decide to do in order to get in shape, if you cant keep training and eating according to that program for at least 3-6 months then this approach is not sustainable. You want to be able to sustain your approach to really get the benefits from living that healthy lifestyle and being strong af.

Getting in shape doesnt just mean working out, it also means maintaining a healthy diet, and Mel shared her nutrition tips. 1. Drink water. How much? More than you think you need. 2. Cook for yourself. By cooking for yourself, and your family, you can gain tremendous control over your nutrition and maximize the work you put in the gym. 3. Take time for yourself. A big part of being healthy is being mentally healthy. Spend time with yourself and learn to enjoy your own company so that you can enjoy the company of others having a strong sense of boundaries and respect.

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Kim Kardashians Trainer Reveals The Best Workout You Can Do At Home To Get In Shape Like The Star - HollywoodLife

Weight loss is achieved in the kitchen - and eating the right foods can boost success. The NHS have their own 12 week diet plan, with a specific food advised at breakfast time.

Kicking off week one of their plan, the NHS tell dieters to make sure there is plenty of fibre in their meals.

This is particularly true at breakfast time - often thought of as the most important meal of the day.

They said: "Adding some fibre to your breakfast can help you stay feeling full until lunch and reduce the urge for a midmorning snack.

"Eating food with lots of fibre will help you feel full for longer, so youre more likely to stick to your calorie limit."

READ MORE:Adele weight loss: Expert claims 'easy' diet plan behind incredible 7st transformation

So, what exactly should dieters prepare in the morning to get the right amount of fibre in their meals?

The NHS suggest two easy ways to modify popular breakfast foods to make them fibre-rich.

Swap white bread for wholemeal or wholegrain varieties.

Swap sugary cereals for high-fibre cereals such as wholegrain wheat cereals, unsweetened muesli, or porridge oats, and dont forget to check the salt content.

They also remind dieters that eating the skin on fruits such as apples and pears adds in natural fibre, and eating fruit and vegetables is a healthy, low-calorie way to fill up.

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The NHS suggestions are a good way to get started - but more those with more confidence in the kitchen might want to prepare food from scratch. Some of the best high fibre breakfast foods include:

Best high fibre cereals

The NHS suggests a list of the best wholegrain cereals to choose. They also recommed chopping up a banana to add on top for extra sweetness.

Exercise is also a key part of losing weight, and eating the right foods to fuel a workout is key to success.

Personal trainer and TV guru Jessie Pavelka explained what foods you should eat before training to get the best results.

He said: Whether it be running, cycling, yoga, that short and fiery HIIT session, or readying yourself for a weight session at the gym, were all guilty of failing to take a second to pause and think about how were fuelling our body pre-workout.

What slimmers eat depends on the type of workout they are about to do and it can make a huge difference to the results.

Link:
Weight loss: NHS advise this is the best breakfast food to add to your diet plan to slim - Express

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Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn - these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster - and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight. In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control.

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011 in Molecular Genetics and Metabolism, that examined 9 twin studies and 19 family studies found that metabolic syndrome - and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance - are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at Columbia University.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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How metabolism works and why you can't speed it up to lose weight - msnNOW

Many people think of bones as solid forms inside their body that do not change much over time, except maybe during the growing years. Bones are actually quite active throughout a lifetime. They can be both positively and negatively impacted by lifestyle habits. Unfortunately, some of the negative factors can cause bone changes that are not reversible.

Bones are constantly being acted upon by two major types of bones cells osteoclasts and osteoblasts. Osteoclasts dig out old bone tissue similar to pot holes in a road. Osteoblasts act like a road crew that fills in these holes. This leads to ongoing bone turnover.

During childhood and adolescence, the holes being dug are shallower so when they are filled in, it creates a net increase in the bone tissue. This pattern continues until bones reach peak bone mass the most bone that is created for a lifetime in size and density. Females peak at about 19-20 years of age while males have until about 21-22 years of age.

Ideally, during the adult years of young and middle age, the osteoclasts and osteoblasts work at about the same pace which means bone density remains stable, unless there are lifestyle factors that cause a decrease.

Older men progressively begin losing bone at about 1% per year, again unless other factors (like the use of certain medications, undiagnosed celiac disease, malnutrition, etc.) cause more rapid bone loss.

Women undergo a higher percentage of bone loss during the menopausal-postmenopausal period possibly 3% to 5%. After several years, bone loss then slows to an average of about 1% per year, similar to older men. For women, bone loss usually occurs in the spine first since it is more sensitive to changes in estrogen levels. Hip bone density tends to be more related to the aging process.

A number of factors can negatively impact bone over a lifetime. Some of these are modifiable while others are not. Extremely problematic factors include tobacco use, the use of certain medications (such as prednisone), thyroid hormone levels out of the normal range (too high or too low), medical issues or surgeries that reduce nutrient absorption in the intestinal tract, and some cancer treatments.

For women, the length of time that estrogen is actively circulating throughout their lifetime is important. This means that a delay in getting a menstrual period in the adolescent years, not menstruating for extended periods of time in the reproductive years, and early menopause can all lead to reduced bone density. Research suggests that adding an oral contraceptive does not significantly improve bone density in these situations. It appears that natural estrogen cycling is needed.

Women who lose a menstrual period due to insufficient calorie and/or nutrient intake and/or those who consistently do excessive levels of physical activity can increase their risk of bone loss during that time, which is often not recoverable. It can also increase the risk of having a stress fracture, especially in persons doing high impact exercise like running.

Diet plays a key role in bone health. Some nutrients are needed for the structure of bone while others are important for the actual creation of bone. The matrix of bone is made up of protein while the remainder is mostly a wide variety of minerals. Since plants soak up minerals from the soil, they are a great dietary source fruits, vegetables, nuts, seeds, whole grains, and beans and lentils. Dairy products and other dietary calcium sources can provide for the high content of calcium in the bones.

Besides becoming a structural part of bone, some nutrients are involved in the process of creating new bone like vitamin C and B12. Vitamin D is important in regulating the uptake of calcium.

Dietary sources of nutrients are recommended over supplements in most cases (vitamin D is one exception since there are few dietary sources) because foods contain a wider variety of nutrients that work together to keep bones healthy. With dietary sources, there is also not a concern for taking in excessive amounts of individual nutrients that can then lead to potential side effects, imbalances or competition among nutrients for uptake, or toxicity.

Besides the risk of stress fractures, the loss of bone density over time can lead to osteoporosis. Fragile bones have a greater chance of fracture and related consequences. Negative lifestyle habits can mean osteoporosis happens at a younger age than would otherwise occur. For example, a young female who loses her menstrual cycle due to restrictive eating and excessive exercise (and depending on the length of time these factors continue) can end with bone loss that mimics the bone density of an elderly female that may not be recoverable.

The bottom line when it comes to a healthy diet for bones is similar to what is recommended for overall health and reduced risk of many medical problems consuming an appropriate number of calories to achieve and sustain a healthy body weight and eating a wide variety of healthy foods (such as whole grains, fruits, vegetables, lean animal proteins, sufficient amounts of calcium, nuts, seeds, and beans/lentils) to provide needed nutrients.

When it comes to physical activity, both weight-bearing cardiovascular exercise and strength-building exercises can increase bone density in the years before peak bone mass and can help to sustain bone density in all age brackets. Strength exercises are especially important for small-framed, lower weight adults, since these individuals do not benefit as much from weight-bearing exercise. These activities and balance exercises can also reduce the risk of falls and resulting fractures.

Are you taking good care of your bones that will carry you through a lifetime?

Pam Stuppy, MS, RD, CSSD, LD is a registered, licensed dietitian with nutrition counseling offices in York, Maine and Portsmouth, N.H. She has also been the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is Board Certified as a Specialist in Sports Dietetics. (See http://www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas).

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HealthBeat: A lifetime of healthy bones - Seacoastonline.com

More than 795,000 people have a stroke every year in the U.S., according to the Centers for Disease Control and Prevention (CDC). The accidents can lead to limitations in communication, paralysis, and sometimes death. Common recommendations for avoiding strokes include regular exercise and a healthy diet, and thanks to new research, we can get even more specific about what type of diet could protect the brain.

A study published in the journal Neurology found vegetarian diets lowered the risk of stroke compared to people who ate meat and fish.

Researchers from Tzu Chi University in Hualien, Taiwan, studied two different communities, both of which encouraged vegetarian diets. About 30% of participants in each group were vegetarian, meaning they ate dairy and eggs but avoided meat and fish.

The first group consisted of more than 5,000 adults who were followed for six years, and the second group consisted of more than 8,000 adults who were followed for nine years. At the start of the study, participants were 50 years old on average and had not experienced a stroke.

After the six and nine years had passed, researchers analyzed the Taiwanese national database to decipher the number of participants who had at least one stroke in that time.

Of the smaller group, 32 people experienced ischemic strokes and only three of them were vegetarians. Within the larger group, only 0.88% of vegetarians experienced ischemic or hemorrhagic strokes, while 1.73% of nonvegetarians had at least one.

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This Diet May Reduce The Risk Of Stroke & Dementia - mindbodygreen.com

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Kelly Ripa has long been an open book: During her nearly two decades as a co-host of Live! the television personality has shared revealing details about her marriage to Mark Consuelos, their three children and all of the ups and downs that her family has gone through.

Ripa, 49, has also always been upfront about the important role that fitness and wellness play in her life, and she shared further details on her diet, workout regimen and wellness practices during a recent interview with In The Knows Gibson Johns while promoting her partnership with Persona Nutrition.

I work out seven days a week. And I try to workout an hour and a half a day, no matter what whether Im working or not, Ripa shared with us. If Im working, maybe Ill start it a little bit later or a little bit earlier, depending on what day of the week it is. But I am very religious about my fitness.

The talk show host credits her affinity for exercise for allowing her to maintain her signature high-energy presence on Live!

I think that energy begets energy, Ripa continued. There are people that say, You must hate working out! Its going to be so hard to push your way through [with that attitude], and I love working out. But its like developing a love for anything: You have to really practice it to love it. And, so, I found that years ago I really figured out that the more energy I put into the gym or left on the dance floor, the more energy came back to me.

Ripa exhibits the same discipline when it comes to what she puts into her body, as well. The host, who quit drinking about three years ago around the time that Ryan Seacrest joined her show, also maintains a relatively strict plant-based diet, allowing herself only the occasional cheat.

Ive cut mostly all animal proteins out of my diet, Ripa told ITK. Occasionally and I mean so occasionally, like childrens graduations occasionally Ill have a piece of fish. But I am pretty much mostly plant-based, and I love it. I feel that my energy level has improved so much since really having an alkaline plant-based diet.

The most recent addition to Ripas daily routine? The customized vitamins from Persona Nutrition that she takes daily. The science-based nutrition company takes results from a user-driven self-assessment and delivers monthly hauls of daily vitamin packs catered to that individuals needs.

For Ripa, its been a game-changer for her fast-paced lifestyle, especially when she considers the convenience of Personas service.

Its super convenient. I dont have to reach for 35 different things and try to figure out what Im supposed to take or when Im supposed to take it: Can I eat with this? Should I have this on an empty stomach? Persona does all of that for you with their assessment, she explained to us. They ask you questions about your life, your lifestyle, how much you sleep at night, what your diet is like, how much you exercise, what medications youre taking. And they figure the rest out for you.

It really is its the most convenient, simple-yet-effective thing Ive ever done in my life, Ripa smiled. They really try to figure it out for you specifically: What it is that is a gap in your nutritional program, [so] that they can fill that void for you?

Ripa credits Persona for improving her sleep patterns, but points to the inclusion of ginger in her daily vitamin packs to fixing some of the digestive issues that she experiences as a result of her early morning routine.

The biggest improvement in my overall well-being is that theyve added ginger into my supplements, and that has really been so beneficial to my stomach and my digestive health, she explained. Because I have such a plant-based diet, Im always suffering from being on the verge of exploding internally.

Learn more about Persona Nutrition here.

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Kelly Ripa made this 'super convenient' update to her morning routine - Yahoo Lifestyle

John Karangis, the executive chef of Shake Shack, says he usually wakes up at 3:30 a.m. This is by choice. The 48-year-old isnt rising and grinding at an unseemly hour to cook, concoct, and taste-test chicken, burgers, hot dogs, fries, and milkshakesthose are tasks he saves for later in the day. The crack-of-dawn start-time is because he cant stop himself from competing in marathons and triathlonsboth of which require a fair amount of early-morning training.

Karangis began cooking at an early age, including (illegally) at a restaurant at 13. He went to culinary school and came into the orbit of Danny Meyer, the founder of Shake Shack, who helped him launch a career in fine dining. So when Meyer and company came calling again, Karangis jumped at the chance to team back up. And in October 2018, he transitioned to his decidedly less high-end but equally tasty current job.

Karangiss journey as an athlete is a little more recent: it started 16 years ago, he says, as a bucket list one-off marathon turned into a lifelong hobby. Then he added training for Ironman triathlons to his regimen in 2014. Both forms of exercise are a welcomed respite from the sometimes not-so-healthy rigors of Karangiss day job, which does indeed feature the ingestion of a whole bunch of burgers.

In an interview with GQ, Karangis explains how he and his colleagues in the Shake Shack Innovation Kitchen try to maintain a healthy diet, and he explains why he really, truly craves Shake Shack every year after running the New York City Marathon.

GQ: Can you walk me through a typical day for an executive chef of a fast-casual restaurant?

John Karangis: I wake up at 3:30 a.m., and Ill have maybe a banana, some cashew butter, a cup of coffee, and Ill hit the road. I train one or two disciplinesswimming, cycling, or running. I usually start my exercise at 4:45 and do that as long as my schedule dictates for the day. Ill shower at home or the gym, grab a small recovery breakfast, and go to work. Im usually at work by 8, and leave sometime around 5 or 6. I try to be in bed by 10 p.m.

How often are you eating Shake Shack for lunch?

Part of our role in the Innovation Kitchen is to develop new recipes for Shake Shacks all over the world. Were constantly cooking and having tastings. Throughout the day, as a chef, youre cooking and tasting enough to get a sense of what works, what doesnt, while also being mindful of what youre eating. I try to integrate a salad lunch into the mix, especially if Ive got a big tasting with a burger or shake that day. I want to make sure Ive also got some grains, quinoa, greens, and a little dressing. But Im active during the work day and it kind of goes by so quickly that my lunches can vary. There are definitely days where my lunch is bits and pieces of whatever Im eating in the Shack. When I get home, my wife is a great cook, and whatever shes making, Ill eat. Then I try to prep my breakfast for the next morning to make my morning a little lighter.

Im not super regimented, but I try to be mindful of what Im eating. Theres a team of three of us, so well divide those tasting tasks up to make sure we each live a balanced lifestyle and were not taking in a ton of calories. My colleagues and I look out for each other, to be honest. Well say, okay, theres a big tasting tomorrow, heres what we need to do. But its also important to sometimes put ourselves in the shoes of a guest and experience something with the intent that we want them to experience it.

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The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons - GQ

If you have ever tried to lose weight then you probably know that it is not an easy task. Apart from following a strict diet and an intense workout routine, there are a few other things that can accelerate your weight loss process. We all know drinking sufficient amount of water is essential for everyone to stay healthy and fit. It is even more essential when you are trying to lose weight. Water carries essential nutrients to different cells and flushes out toxins from the body. A recent study revealed that drinking two glasses of water before each meal can expedite your weight loss process. The study The study was carried by the researchers of the Department of Human Nutrition, Foods and Exercise in the College of Agriculture and Life Sciences at Virginia Tech in Blacksburg. In the clinical trial, it was found that participants who drank two cups of water before each meal lost an average of 2 kilos or more weight in 12 weeks. The study was carried out on 48 adults in the age group of 55 to 75 years. They were randomly divided into two groups. Both the groups were on a calorie-controlled diet. However, one group drank two cups of water before every meal (three times a day) and the other group did not do it. The participants followed the same pattern for 12 weeks. After this period of time, it was found that people who drank two cups of water three times a day lost about extra 2 kilos of weight as compared to the other group who did not drank the water. Why drinking water helps When you drink water before the meal, you tend to eat less. You will automatically consume fewer calories and will lose more weight at the end of the day. The bottom line To reap maximum benefits and to lose weight quickly, you have to cut down on sugar and high-calorie drinks from your diet. However, drinking too much water can be dangerous for some people. In a rare but serious condition, it can lead to water intoxication.

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Weight loss: Drink 2 cups of water before every meal to lose extra kilos - Times of India