Ever since 2016, the GOLO diet has been the most sought-after weight loss plan. Developed by a team of physicians and experts, the diet focuses on managing insulin levels via diet, exercise, and supplements to promote weight reduction. Although it might be effective, it is considered challenging and pricey.

The GOLO diet plan comprises of three main components-the GOLO Release supplement, a guidebook, and an online community. While the guidebook includes tips on creating healthy, balanced meal plans based on your food preference and basal metabolic rate, the GOLO release supplement is enriched with minerals and plant extracts that help regulate blood sugar levels, reduce hunger, cravings and increase energy.

The diet plan includes a metabolic fuel matrix which lets you select from four different fuel groups- proteins, carbohydrates, vegetables, and fats. You will be allotted 1-2 standard servings of each fuel group for three meals per day. Exercising earns you additional points, which lets you consume extra portions or snacks throughout the day. The diet plan instructs you to refrain from consuming processed and refined foods including red meat, dairy products, and artificial sweeteners.

You are also allowed to take up short-term versions of the GOLO diet plan including the Reset 7 or the 7 Day Kickstart which the company suggests for eliminating toxins before following a regular GOLO eating plan.

Studies published on the companys website have reported about 14-15 kg weight loss in about 25-26 weeks upon following the GOLO diet plan which combined an exercise regimen alongside diet, behavioral changes, and the supplement.

However, it must be noted that these were only small studies that werent published in any peer-reviewed journals. And being funded and conducted by the makers of the diet plan, these studies might have a high risk of bias.

Moreover, it remains unclear about what contributed to the significant weight loss;whether the GOLO program and supplements or simply the combination of diet, exercise and lifestyle modifications.

Although the GOLO Diet might help some people lose weight, further research is required to find out if it is more effective than other diet plans.

According to the company, these are the things thatmake the plan exceptional:

The GOLO Diet plan for weight loss Photo: mojzagrebinfo, Pixabay

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How To Lose Weight Using The GOLO Diet Plan? - International Business Times

From wearables to fitness apps, new technological innovations have changed the way we exercise and associate with our daily fitness

December 7, 2019 4 min read

Opinions expressed by Entrepreneur contributors are their own.

You're reading Entrepreneur India, an international franchise of Entrepreneur Media.

Technology today has disrupted every business. It is strategically integrated into every industry and has helped advance it, be it health, education or automobile. Fitness industry is no exception.

New technological innovations are regularly changing the way we exercise, which then over time creates a transformation within the health and fitness industry. People today who work out are not satisfied by only knowing their weight, height, waist line etc. They are interested in knowing more about their day to day progress, food macro and calorie consumption, body-fat percentage, sleep quality, calories burned, heart rate, etc. It is exciting and motivating when then receive this knowledge about themselves. With continuously checking their cardio machines screens to calculate time and calories burnt, they want to keep a tab on themselves throughout the day, even when they are not at the gym or working out. These people are not only avid gym-goers, athletes or bodybuilders, but also include regular people who desire to be fit and exercise to maintain a balanced weight and active lifestyle.

To meet this demand, many technological innovations have disrupted the fitness industry and changed the way we exercise and associate with our daily fitness.

These are activity-trackers, they monitor fitness-related metrics that play a significant role in your fitness journey, such as distance covered in a run, the number of steps completed, heart rate, calories burnt, etc. They provide valuable data about progress and developments. These sync with your smartphone and store the collected data. They are usually in the form of wristbands or armbands and have gained immense popularity. Now even smartwatches possess the features of a fitness wearable and serve as a stylish accessory. Even when people are not working out they are using their fitness bands to track data.

Initially, these fitness wearable were expensive, but today several tech gadget brands are offering budget-friendly and powerful wearables to meet the demand of the consumers.

Various applications are the highlight of smartphones. You have likely heard the saying, There is an app for everything! that is because its true. These applications have taken smartphone usage to the next level and are giving people an experience that they demand. One such is the demand for fitness applications. From diet trackers to workout guides to drinking water reminders, people have been downloading and using such apps every day. They are seeking one-stop health and fitness apps that provide holistic information, help track fitness metrics, give nutrition and diet plans, be their fitness partner and also help them shop of fitness-related goods. Several gyms, fitness centers, sports apparel brands, etc. have now joined the league and launched their fitness apps.

With the demand for fitness wearables increasing, tech accessory brands are introducing AI-enabled wearable technology. It is developed to increase the functionality as well as end-user experience and to provide them with instantaneous metrics and insights while also guiding them towards making better fitness choices. This innovation is presently trending and will be utilized extensively in future. AI-assisted CRM software provides an added advantage to gymnasiums. It can help improve operational efficiencies, increase customer conversion, and improve personalization for the sales department and provide multiple other benefits. IoT has changed how people workout now, with continuously collecting and providing data, it is used to track personal growth.

One of the best ways the fitness industry has adopted IoT is through enabling group fitness activities. Here, such workout groups are using wireless IoT fitness trackers to showcase the progress of every participant and helping design training solutions as per the unique requirements by analyzing and visualizing them on equipment consoles or mobile devices.

Another offering of AI is the chatbot. With its convenience and features, it is now being used primarily in almost every business that communicates with their existing and potential customers online. Chatbots can serve as digital assistants and are one of the most important technological innovation developed for businesses. It has become a powerful tool and the fitness industry is utilizing it to enhance the experience for their customers. Here, chatbots can assist as nutritional consultants, workout partners, personal trainers and also as customer service redresser. It can resolve customers needs and create a personalized diet and fitness plan, schedule and deliver reminders to customers for their workout and food needs, serve as educational content providers and act as motivators for customers through encouragement.

These are some of the technological trends that are playing a pivotal role in the ever-evolving fitness industry. These will be utilized to its full potential in times to come. Businesses that are in the health and fitness domain are sure to benefit from technology and should welcome such advancement in the near future.

Read more here:
How Technology Is Disrupting The Fitness Industry - Entrepreneur

01/4Try beetroot juice post-workout session

Most gym-goers stress about the kind of food they should eat before and after their workout session. This is because the diet and exercise you follow are both important when you aim to stay fit and healthy. Where on one hand, nutritious pre-workout food helps you perform better, on the other hand having a nutrient-dense food after a workout can help in speedy muscle recovery. There are plenty of food items that you can have after an intense workout session... but one drink that is like a wonder post workout drink is beetroot juice.

Beetroot juice is considered as "super juice" as it can improve athletic performance, regulate blood pressure, and increase blood flow. Packed with iron, magnesium, folate and antioxidant properties, beetroot juice is an excellent post-workout drink.

As per a study carried out by Northumbria University in England, drinking beet juice can help muscles recover faster than any other food item. The study was conducted on twenty people, who were divided into three groups. One group consumed 250 ml of beetroot juice, the second one had 125 ml of beet juice and the third group was provided a placebo. The participant had this drink 24 to 48 hours after performing 100 drop jumps.

In the end, it was found that the group who had the highest dosage of beetroot juice recovered faster. Beetroot juice contains nitric oxide that helps in faster muscle recovery and even reduces inflammation.

You can have beetroot juice either after your workout session or during intervals of repetitive exercises. Having this naturally sweet juice between your workout session can help to increase your performance. It has been found that having this juice before a marathon can help you run faster.

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Here's why beetroot juice is the best post-workout recovery drink - Times of India

Susanna Reid is a journalist and broadcaster who has made changes in her diet plan to slim down. The presenter managed to shed an impressive 1st 7lb by cutting certain things out of her diet. What did she eat?

The presenter was first prompted to change her life after a doctors visit raised health concerns.

Susanna started making small changes to her lifestyle which included cutting back on alcohol.

Speaking to Prima Magazine, she said: Ive lost a stone-and-a-half and I feel fantastic.

"This time last year, I went to the doctor with a skin problem and he told me I could do with losing some weight.

READ MORE: Can you lose weight in two days? Diet plan review

It turned out I was at the upper end of my BMI and, I have to admit, Id been feeling a little heavy for a while.

By removing alcohol from her diet plan, Susanna noticed the weight started to fall off.

Drinking alcohol has been shown to slow down weight loss for many slimmers, according to Healthline.com.

Alcohol also plays a large role in weight management, the website stated.

DON'T MISS

Anyone looking to drop those final stubborn pounds may want to consider skipping their evening glass of wine.

Alcoholic drinks are often referred to as empty calories. This means that they provide your body with calories but contain very little nutrients.

Opening up about her new slim frame, Susanna revealed another bad habit she ditched to become healthier.

The presenter explained she cut back on snacking in a bid to reduce the number of calories she consumed.

Speaking on ITV show, Lorraine, she said: It can creep up without you noticing, and what I did was cut out snacking.

I found waking up so early in the morning, and you're in a sort of energy deficit and all your body can think of is to have toast and biscuits. And you can pile it on really quickly.

As well as controlling how much she would snack, Susanna would go to the gym to burn extra calories.

She added: I'd stopped going for a while because it gave me an excuse to over-snack. But the good feeling of doing exercise is unbeatable.

Last year, Susanna publicly made another change in her diet after taking the advice of professional boxer, Tyson Fury.

He told her to reduce her calorie intake by ditching milk from her coffee during an interview on Good Morning Britain.

The boxer later appeared back on the morning show and Susannas co-star, Piers Morgan, explained how helpful his advice was.

He said: She's lost two stone Tyson. After your little pep talk, Susanna's wasting away!"

Susanna added: You suggested that I eliminate, well take away, milk from my coffee so now it's black coffee only. Thank you very much for that tip!"

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Susanna Reid weight loss: GMB host cut one thing from diet plan to shed 1st 7lb - Express

In this modern working-class life, people are vulnerable to back pain. It can be triggered by many things - from sitting down for too long to moving exceptionally heavy boxes that youre not advised to. Back pain can cause discomfort and there are ways you can prevent it from ruining your life. Lets take a look at these four simple things to prevent back pain:

Also read:Fitness Tips: Easy Shoulder Exercise To Do At Your Workplace To Release Stress

Keeping the spine neutral helps disperse the load when youre carrying heavyweights. This will also allow your glutes to distribute work. A spine has three segments - cervical, thoracic, and lumbar. Keeping the spine neutral means that you have to maintain those natural curves. Keep your posture firm and dont drag your shoulders down like there is some imaginary weight on them.

Sleeping can heal your body. It can also heal existing aches. To stave off back pain, make sure you are resting well. Stop binging for longer hours as this does no good for your back. Spend some more time in the sheets and your body will take care of the rest. Also, dont be in one position for a long time. Provide exercise and movement to your body at regular intervals.

It is true that what you eat can affect your back. If you consume foods that inflame your gut, that can put unnecessary stress on your joints. Eat foods that are high in natural antioxidants and polyphenols, which give the bodys defense systems a hand by helping to negate the damage caused by harmful molecules called free radicals. Cut down on refined carbohydrates like white bread, rice, and pasta, along with fried foods and fatty meats.

This is probably going to help you the most with your back pain and also help prevent it. By strengthening the muscle groups that support the spine, you can go a long way. Always stretch your body before you exercise. And even when youre done exercising, perform the cat-cow to restore your movement. Another source is the plank. Performing planks not only strengthen your core but also strengthens back muscles.

Also read |Fitness: Exercise Tips That Will Help You Stay Driven To Workout

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Back pain remedies: Exercise, diet, and numerous other ways to prevent back pain - Republic World - Republic World

Beer belly, spare tire, gut whatever you want to call it, belly fat is caused by many different things, from lack of exercise to poor diet to genetics.

Not getting enough shut-eye can cause your body to store more belly fat.

Credit: PeopleImages/E+/GettyImages

Having a bigger waistline can be a major hazard to your health, but with the right lifestyle changes, you can shed that unwanted belly fat. But first, you need to know exactly how it got there.

There are two types of fat stored in or around your abdomen subcutaneous (the soft kind that you can pinch) and visceral (hard fat that's deep down around your organs). Approximately 90 percent of body fat in most people is soft fat that's located under the skin, according to Harvard Health Publishing, and although many people find it unattractive, that type of fat actually acts as insulation and a source of energy, producing various beneficial molecules to help you maintain your weight.

The other type is visceral fat intrabdominal hard fat that can make your belly protrude (think: beer belly). It's the more dangerous of the two, per Harvard Health Publishing, since it produces a large number of molecules with possible detrimental health effects such as insulin resistance, high blood pressure and high cholesterol as well as heart disease, type 2 diabetes and certain cancers even for those with a normal body mass index (BMI).

1. Inactivity and poor diet are the main causes of obesity and fat gain in general. If you're consuming more calories than you burn every day especially via foods that have little nutritional value then you're going to pack on the pounds and gain inches everywhere, including your waistline. A major study published August 2014 in the American Journal of Medicine saw substantial increases in weight and waist circumference in both men and women as physical activity decreased over a 22-year span.

2. Age, sex and genetics also play a role in belly fat gain. As you age, muscle mass naturally decreases, especially if you're more sedentary. And a decrease in muscle means you're not burning as many calories, which makes it harder to maintain a healthy weight and keep the fat off, per the Mayo Clinic.

Older women may notice an increase in belly fat as they age even if they're at a healthy weight, due to menopause and a decrease in estrogen production, which influences where fat is distributed, according to the University of Rochester Medical Center.

A review published November 2019 in Arteriosclerosis, Thrombosis, and Vascular Biology not only states that sex hormones affect fat distribution in men and women, but also says that there are many loci (the physical location of a gene, like a genetic street address) with "sexual dimorphic associations" with belly fat. In other words, fat gain and distribution may not only be hereditary, but certain genes linked with belly fat are sex-specific, and most have a stronger effect in women.

3. Sleep deprivation is also found to increase belly fat accumulation, according to the National Sleep Foundation. Research has found that people who sleep less than five hours at night gain more belly fat over the years compared to those who sleep more than six hours. An August 2014 review in the Annals of Medicine goes into it further, linking sleep deficits to increased food intake, decreased energy expenditure and changes in appetite-regulating hormones levels. It also points the finger at multimedia usage (read: screentime) for keeping you up at night.

4. Being stressed out is another culprit. Studies have shown the close association between increased levels of the hormone cortisol and deep abdominal fat deposits, according to The American Institute of Stress.

Refined carbohydrates, including sweets, have been linked to belly fat.

Credit: Lazy_Bear/iStock/GettyImages

There's a reason why whole grains win over white: Refined carbohydrates such as white bread, pasta, rice, chips, sweets and sugary drinks have been linked to weight gain, diabetes and heart disease, per the Harvard T.H. Chan School of Public Health. Refined carbs are grain-based foods that have the bran and germ extracted during processing, which means they offer calories without fiber or any other nutritional value.

These foods cause sharp spikes in blood sugar and can boost blood triglyceride levels, according to Harvard Health Publishing, and high triglyceride levels can lead to more fat stored around the waist. A study published November 2014 in Mediators of Inflammation showed that a high intake of refined carbs is a risk factor for inflammation, insulin resistance and belly fat.

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

While men tend to store more fat in their bellies, women generally have less visceral fat than men since they gain much of their fat subcutaneously in the thighs and buttocks to aid in pregnancy and breastfeeding. As menopause approaches, though, estrogen levels decrease, testosterone increases and there is a redistribution of fat to the belly.

Of course, there are those women with androgen excess early on like those with polycystic ovary system (PCOS). Researchers concluded in a September 2019 study in Frontiers of Hormone Research that androgen excess can adversely affect insulin sensitivity and promote visceral fat.

What's also interesting is that although women have less visceral fat as younger adults, severe obesity is more prevalent in women than men, according to a 2017 review published in Human Reproduction Update. Again, thanks to estrogen (which increases and decreases during different phases of the menstrual cycle), women may be more prone to overeating, causing weight and fat gain.

It's a good idea to incorporate strength training into your exercise routine when you're trying to shed belly fat.

Credit: vitapix/E+/GettyImages

1. Move that body! Visceral fat is easier to lose as it responds to the same diet and exercise that helps with weight loss. Moderate-intensity activity like cardio for 30 to 60 minutes a day will help combat excess fat and pounds. But strength and resistance training are also recommended because muscle mass helps to burn more calories and fat. A study published February 2015 in Obesity concluded that, out of various physical activities, strength training had the biggest influence on waist circumference change in men.

2. Fix your diet. Look closely at what and how much you're eating on the regular. Cut down on refined carbs, sugar and saturated and trans fat, and add in more lean protein, fruits, veggies, whole grains and healthy fats like olive oil, avocado and nuts.

Also keep in mind that while eating wholesome food is a major factor, cutting calories is key. One pound of stored fat contains approximately 3,500 calories. So, creating a daily 500-calorie deficit helps you lose about 1 pound of fat weekly.

"It's not just about consuming these healthier carbohydrates to lose and keep off belly fat, but to feel good about consuming them to make it into a healthy behavioral pattern that can lead to a lifestyle of less belly fat," Jim White, RDN, ACSM, owner of Jim White Fitness and Nutrition Studios, tells LIVESTRONG.com.

3. Take time to relax and prioritize sleep. Since sleep deprivation may be causing weight and fat gain, address any poor sleep habits that are preventing you from getting the recommended seven to nine hours each night. If you're stressed, exercise and yoga are great releases, as well as meditation, therapy or whatever you feel is self-care.

4. Get help. Hey, no one said making these lifestyle changes would be easy. If you need some guidance or support, make an appointment with a professional, such as a doctor who specializes in weight loss, registered dietitian or a personal trainer.

Read more:
What Causes Belly Fat and How to Get Rid of It - LIVESTRONG.COM

Are you constantly on a diet or worrying about what you're eating? If so, you're not alone. According to the National Eating Disorders Association (NEDA), we spend $60 billion a year on dieting and diet products in the U.S. yet 95 percent of dieters will regain their lost weight within five years.

Intuitive eating aims to change your relationship with food.

Credit: Granger Wootz/Tetra images/GettyImages

What if there was a better way? Read on to discover the world of intuitive eating. An anti-diet philosophy, backed up by science, that may just change your relationship with food forever.

It's time to get real: Diets don't work. More people are trying to lose weight than ever before, according to a study published November 2019 in JAMA Network Open, and the most common methods are cutting calories and exercising more. And yet, BMI and rates of obesity continue to rise.

"We know that diets come with a whole host of negative side effects, from being more obsessive and preoccupied around food and with your body to having lower self-esteem, lower confidence, poor coping skills and higher stress levels," Alissa Rumsey, RD, a registered dietician, nutrition therapist and certified intuitive eating counselor, tells LIVESTRONG.com.

"Yo-yo dieting or weight cycling is also associated with increased risk of several different diseases," she says. "So not only are you not achieving health, you're also potentially harming your health when the focus is on body size or weight."

Are You an Unconscious Dieter?

Even if they don't count calories, many people are unconscious dieters. From plant-based to paleo, Whole30 to keto, anything that has strict rules and banned foods is a diet. "Our bodies still interpret it as this external thing that's trying to control them. It really is this nuanced, sneaky diet culture that we might not be aware of," says Rumsey.

The problem is that restriction makes the body think it is being starved. "In response to that, our body increases cravings and increases our appetite hormones because it's trying to keep us alive," says Rumsey. It can even slow your metabolism.

"It's really all about trust. It's about trusting your body to give you all the information you need."

"Intuitive eating is a dynamic interplay of instinct, emotion and thought," explains Elyse Resch, RDN, a registered dietician and nutritional therapist. Resch and her colleague, dietitian Evelyn Tribole, RD, first originated the term back in 1995, when they released their paradigm-shifting book: Intuitive Eating: A Revolutionary Program That Works.

"It's really all about trust. It's about trusting your body to give you all the information you need," says Resch.

The principles are pretty simple: Eat what you want when you are hungry, stop when full and enjoy your food. At its core, intuitive eating encourages followers to listen to their body's cues to get all the nutrition they need, without rules and restrictions. Most importantly, it tells us to accept our body shape.

IE has been shown by many studies to lead to improved health and wellbeing. A January 2016 review in the journal Appetite, for example, found a strong correlation between IE and less disordered eating, better body image and greater emotional functioning in adult women.

If you want to give it a try, you may realize that tuning into your body's signals can be challenging after a lifetime of ignoring them (think: restricting calories, avoiding certain foods, labeling foods as "good" or "bad"). So Resch and Tribole created 10 principles to help you reconnect. And keep in mind that, while some people are able to get the hang of it on their own, others may find it helpful to seek out a trained intuitive eating counselor for support.

Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

Notice the constant flow of external messages you receive about what to eat and how you should look. Ask yourself whether you are restricting any type of food or following any food rules in order to be "healthy," and work to let go of that thinking.

2. Discover the Satisfaction Factor

Satisfaction underpins all of the IE principles. "The best tip is to focus on finding the most satisfaction you can find in eating," says Resch.

Food is meant to be enjoyed and eating is supposed to be a sensual, pleasurable experience. Eat things that you know will satisfy you, in an environment that's conducive to enjoyment. Eat when you are at the right level of hunger: not too full, not too hungry. Be present and eat mindfully. Savor each bite and you will find it easier to stop when you are full.

Hunger is a signal to eat. If you ignore it, your body triggers a primal drive to overeat.

Eat when you are hungry and give your body the energy it needs; don't wait until you are ravenous.

4. Make Peace with All Foods

A June 2012 study in the journal Appetite found that dieters experienced significantly more cravings than non-dieters. When you ban foods, your body craves them more and you're more likely to overindulge.

Instead, throw out the idea of good and bad foods. Give yourself permission to eat what you want, as long as you are hungry and you find it satisfying. Many worry this will lead to overeating, Tribole says, but once you realize you can eat things whenever you want to, you crave them less.

"Knowing you can eat that ice cream takes away the urgency," Tribole says.

Credit: santypan/iStock/GettyImages

5. Challenge the Food Police

Along with banning foods, the internal "food police" tell us to skip lunch because we had a big breakfast, or gives us permission to have a cookie only if we go for a run.

Ignore the inner voices telling you what you should and shouldn't be eating based on outside factors like the scale.

Learn the body signals that tell you that you are comfortably full. And keep in mind that you don't necessarily feel full when your stomach is full. The feeling comes when your stomach signals to your brain that you're sated, according to Michigan Medicine, and that can take a while. Pause in the middle of a meal and ask yourself how the food tastes and how hungry you still are. This can be difficult at first, so focus on satisfaction and learn as you go.

7. Honor Your Feelings Without Using Food

If you are an emotional eater (i.e. if you often find yourself eating when you're stressed, upset or just bored) create a toolkit of alternative coping strategies that don't involve food.

It's totally fine to comfort-eat if it helps, as long as you are hungry and it leaves you feeling satisfied, Tribole says. Often, though, it won't. Indeed, a study published December 2014 in Health Psychology found that eating comfort foods does not lead to any significant improvements in mood.

Accept your body and understand that thin doesn't automatically equate to healthy. "Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size," Resch and Tribole note in their book.

Choose exercise that you enjoy and that makes you feel good.

Credit: PeopleImages/E+/GettyImages

9. Exercise for the Right Reasons

Focus on what your body is telling you about exercise. Does it make you feel good? Exercise to feel strong, happy and healthy, not to change your body shape.

As a bonus, taking this approach to your workouts may help you stick to a routine. One study, published August 2014 in BMC Public Health, found that among previously inactive people with obesity who tried high-intensity functional training, those who enjoyed the exercise initially were more likely to continue doing it. The moral, then? Try different workouts until you find one that you truly enjoy.

Choose foods that make you feel great, taste good and are good for you.

Remember there is no perfect diet; rather, it's what you eat over time that's important. One meal, snack or day of food isn't going to ruin your health forever.

Original post:
How Intuitive Eating Works, and How to Get Started - LIVESTRONG.COM

caption Jillian Michaels. source Danny Moloshok / Reuters

Question: I recently gave birth to my first child and Im finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is How do I lose the baby weight?

First of all, give yourself a break. You just built a human and it sounds like you are in your fourth trimester the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying wrap things up, tuck away the evidence, and apologize for the mess, as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to bounce back key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll its taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Our primary goals in this fourth trimester time period should be as follows:

Side note: I use words like healing because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes youre faced with right now.

The word isnt meant to scare you. Its meant to validate anything you may be dealing with postpartum whether its experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that its all normal and all will be OK. But there is simply no need to put extra pressure on yourself to bounce back quickly, and trying to do so could compromise all of the above.

Now, that weve gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldnt go for fast and dramatic weight loss at this time in your life. Even if you arent breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you arent breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesnt compromise your health, your sanity, or your babys milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says its OK to slowly resume exercising as soon as you feel up to it. As a general rule though, its strongly recommended that no matter the manner of your babys birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight youre lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to lifes changes while returning your body to its pre-baby state.

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Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - Business Insider

Robbie Williams originally found fame as a member of the English pop group, Take That from 1989 to 1995, however, he achieved greater commercial success with his solo career, beginning in 1997. Robbie is a highly beloved British singer and has been a constant presence in British culture throughout the last 20 decades. Recently, the singer-songwriter has made an admission that he has struggled with a relentless weight battle for several years and admitted that to overhaul his lifestyle and improve his health and diet he cut out one thing to trim down. What did he cut out?

Appearing on the WW, Weight Watchers reimagined, Wellness that Works podcast Robbie speaks about his weight loss and wellness journey since joining the programme.

Robbie Williams is a WW ambassador and is currently on the new myWW programme - its most customised weight-loss programme ever.

The WW Wellness that Works podcast is a fun and motivational podcast for anyone who wants to build healthy habits whether that means eating better, moving more, shifting your mindset or all of the above.

What did Robbie Williams have to say about weight loss?

READ MORE:Man loses175lbsusing 'life-changingdiet plan

During the episode the ever-entertaining singer and showman, opens up about how his previous relationship with food had affected his mental health, with Robbie commenting that: I found that normally my history is being overweight and being dreadfully unhappy and then counteracting that with extreme measures and being depressed because there are no nutrients in my body.

Talking about why he became a part of the WW family Robbie said: There is this relentless weight battle and weight issue that Ive had forever.

WW phoned up and said hey, we want you to be really healthy and have a clean head, and feel good about yourself!.

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The universe spoke and I listened to it, and I was like, yes, please let me get on this. And I started boxing. That was great for my mind.

Since becoming a WW ambassador, Robbies relationship with food and exercise has changed: Im golfing a lot and Im in nature. And its three hours of walking and its meditative because all youre thinking about is that next shot and it takes you out of yourself.

Like boxing does. You know, you go boxing and its so hard but so enjoyable.

And then I saw on a podcast somebody would say, if you dont work out, its the equivalent of taking a depressant pill instead of an antidepressant. If you dont work out and dont do something you're taking a depressant pill.

Robbie credits WW for how well hes feeling at the moment saying that: Its helping me tremendously.

Ive changed my life. Im loving being a daddy. Loving the WW, loving - the wife.

Yeah all is good. There is a confidence thats coming with the WW programme.

So, what was one of the main things that Robbie cut out to lose weight and overhaul his lifestyle?

Robbie revealed during the podcast that he gave up smoking to overhaul his diet after he became worried about having an early death.

He revealed: The most recent thing that triggered this whole [weight gain] thing was I relapsed on smoking.

So when I smoke, I'm half-smoke, half-man. I'm a man of extremes. And the wife said, 'You got to give up smoking'.

I didn't want to do the death, the early death. So I was like, yeah, OK.

And I just thought, hang on, maybe I can just view this differently. This whole process, not only could I give up smoking, but I could be fit and healthy and have a clean head and a clean vision of how I want my future.

And I found that moment to be very, very powerful.

For more information about myWW, visit WW.com or download the WW app.

Listen to the podcast episode in full and subscribe on the WW YouTube channel,iTunesandSpotify

Originally posted here:
Robbie Williams weight loss: Gave up one thing to slim down and shed fat - what was it? - Express

The tricks to lose weight are aplenty but only a few are sustainable and long-term in nature. Aditya Chaubey, a student by profession and self-proclaimed fitness freak by choice tells us that there is no one rule that fits all when it comes to weight loss. However, there is one cardinal sin that many people (including me) indulge in while trying to lose weight and that is dieting.

You see, dieting, at its core means restriction. And no human being enjoys being placed under restrictions. Moreover, no diet is sustainable in the long run, he says. One should strive to adopt healthier eating habits and not a diet, he adds. A healthy lifestyle does demand certain sacrifices, but it is worth it in the long run! I used to feel ashamed of how I looked (at his heaviest he weighed 110 kgs or as his father would say Quinton and 10) and as a result, I was afraid to even step inside a gym, he adds.

Add to that the fact that my father is an army officer, well, I think you can understand my discomfort. So, I took up running, he explains before revealing his step-by-step approach to weight loss by making small changes in his daily life instead of resorting to a diet plan an approach that helped him shed 42 kgs and trim from 110 kgs to 68 kgs.

Running is the best form of free physical exercise, which actually burns more calories than any other form of cardio workout as it requires many different muscles to work together. It also helps burn belly fat and preserve lean body muscle.

Says Aditya, my goal was simple to be able to run a 5K in under 20 minutes. But, when I started, I could barely get run 100 metres before I was left gasping for breath. However, I was encouraged by many people to carry on, no matter what. Honestly, this was perhaps one of the best motivational bouts during those tough initial months.

QUICK READ: How running a little bit every day for two months changed my life

Make no mistake, it didn't get any easier, I just got used to it and within 2 months I ran a full 5 Km without stopping in about 45 minutes. Granted, it was not what I wanted, but it was a start. And, now, I was ready to join a gym! During this phase, my college started and I had to leave my beautiful support system behind."

"I joined my college gym but still continued going on runs. It is the best form of exercise, it builds cardio-vascular strength, and one can do it anywhere, anytime. Below, Aditya breaks down his new weight loss workout routine.

QUICK READ: How "mindful running" can help you run faster, farther, and more peacefully

The key is to train hard, day in and day out, each workout should demand a better you. For me, it was running on alternate days with a continuous attempt to increase the distance with each progressive day and then at the end of the week (usually Sunday) go for a long run (10 km). I used to hit the gym 5 days a week. I targeted 2 muscle groups in each session doing 4 exercises of each muscle group. Apart from this, there was my one complete rest day. No gym, no running, nothing!

QUICK READ: How to run faster without ever touching a treadmill

I followed the principles outlined in this brilliant book, titled, "Don't Lose Your Mind, Lose Your Weight" by Dr. Rujuta Diwekar. It helped me develop healthier habits. To give you a gist:

- The key to weight loss is to consume small meals spread over the course of the whole day instead of binging and making conscious healthy choices even when you are forced to dine out. For example: I eat tandoori roti instead of butter naan, tandoori chicken instead of a rich chicken curry and pasta instead of pizza. I also make sure that the food I am consuming is not calorie-rich but is rather rich in nutrients.

- Don't leave your staple food. As far as our varied cuisine choices are concerned one should think global but eat local. In essence eat the local cuisine, dosa and Idli for Southern India, momos and Chinese in hilly areas, etc.

- Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiency and serious health problems. We are looking to improve our health, not sabotage it. Use a calorie tracker app to guide you through this, I personally recommend MyFitnessPal or Samsung Health.

I also followed this adage - eat breakfast like a king, lunch like a prince and dinner like a pauper to emphasise portion control.

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

I have been able to maintain my weight by regularly running and gymming. Although I have dialled back the frequency and intensity of my workouts, I still make sure that I indulge in at least three workout sessions and one long run every week.

I also monitor my calorie intake and check my weight daily. I didn't come this far just to gain it all back. One has to be consistent and relentless when it comes to weight loss.

Here are a few pointers which I gleaned through my journey:

1. Always be truthful to yourself. Only when you are honest with yourself about your body, will you strive to be able to change it.

2. Be consistent. If you want it bad enough you'll find a way and you'll also find the time otherwise you'll find an excuse.

3. The weighing machine is your best friend and the mirror is your most brutal critique. Check your weight weekly and at the same time, don't forget to glance in the mirror to see how your body is transforming.

4. Keep taking pictures of yourself throughout the journey, and when you feel demotivated or those extra kilos refuse to drop; look at your pictures. They will re-energise you.

5. Keep varying your exercise regime to break the monotony of the routine. Following the same pattern takes a toll on our mental state as we start getting bored with it. As a consequence, we don't put in as much effort as we can and the weight stagnates leading to immense frustration. Each workout should stimulate both your mind and body.

6. The most important step - keep a track of everything and not just calories what you eat, how much youve exercised today, how much ran...you get the gist. The devil is in the details, and it's these details that will ultimately help you analyse the ways to make your routine better. Losing weight is simple mathematics, burn more than you eat. Everyone burns some calories even while resting. This is known as Basal Metabolic Rate. There are online calculators to find one's BMR. After determining your BMR, aim to maintain a deficit of 150 calories and whatever happens, do not exceed 300 calories.

Notably, Aditya informs that during his weight loss journey, he also fulfilled his lifelong dream of becoming a certified mountaineer from the Himalayan Mountaineering Institute. Our instructors were some of the most elite climbers that the country has to offer and many of them were from Special forces. As you can imagine my physical fitness and weight loss increased dramatically during this phase. This coupled with the above strict routine helped me get in shape.

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

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