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Have you been on a diet for quite some time now, but you haven't seen any result yet? The term 'diet' is such a confusing word.

It may mean the normal food and drink of one culture, a human or an animal. But according to Psychology Today, there are diets too that are prescribed for various medical reasons, like "the DASH diet or a diet to control diabetes."

Whatever it may mean, most people know diet in its most sneaky manifestation as a provisionary and highly limited program or eating to lose weight.

If you are one of the many, who feel that despite trying everything but to no avail in terms of losing weight, you might want to consider these 5 reasons that, according to EvolutionEat CEO Daniel Thomas Hind, hopes will "influence the way you think about your relationship to 'health and dieting,'" and eventually, yourself.

ALSO READ:Fasting for 18-Hours and Eating Within a 6-hour Window May Help You Live Longer

(Photo: Shutterbug75 on Pixabay)Most people know diet in its most sneaky manifestation as a provisionary and highly limited program or eating to lose weight.

Hind said people love getting excited about the "latest science on macro and micronutrients," not to mention the latest craze in workout, but they totally ignore the essentiality of psychology in health.

This, the expert said this is indeed a mistake as 9.5 out of 10 times, which leads to a rebound and makes us more likely to gain weight later on.

The CEO added psychology is the "difference between short-term success" with eventual failure and real, long-term health. Therefore, the key is to focus on a growth mindset that makes it a habit to build instead of self-control and determination.

The essential flaw with the method of both dieting and medical fields is the "focus on willpower and, or restriction," the mantra, "no pain, no gain."

The expert said we are inclined to internalize this message, making sense for a number of reasons. First, many goals, particularly the short ones, can, in fact, be attained by willpower solely.

Second, with health and dieting, short-term success can be fast and frequently impressive if such a method is practiced. However, it is a false alarm since willpower is not reliable in the long run.

Rather, there is a need to focus on habits that do not need willpower once formed, though just very slightly in the beginning.

There are lots of elusive psychological factors we can consider. First, we should not start things we think we should do. Meaning, we should cease moralizing our choices now as it makes the whole thing much more difficult.

Try to find a healthy habit or two that you actually love and enjoy doing. Regardless of what they are, Hind said, you'll be able to add more activities and habits into your routine later on.

Our outlook or mindset in terms of achieving habit building is crucial. Since everyone's health is specific and the first choices are somewhat personal, building habit needs a lot of trial and error.

One practical way to do this is by understanding that long-standing habits have a lasting effect on one's health.

It is essential to focus your attention on actions taken regularly and not to worry about occasional deviations.

The expert explained that we should view every attempt as our chance to test a new assumption about what will make it stick for regular actions.

Failing may not be fun, he continued, although it can help us proactively look and learn something from that failure.

What's effective for all people might not be effective for you, although generally, most of has "will have eight to 10 habits" that are needed to attain and retain our ideal health and weight.

Among these few common habits include cooking, grocery shopping, and vegetable consumption. Walking 10,000 steps a day, having a regular sleep, and eating breakfast is also part of these common mindsets.

The diet coach and lifestyle designer advised that instead of approaching diet and health with "diet mentality" or forcing something that you don't feel right, it is ideal for treating a relationship with food as we would a relationship with people.

ALSO READ: Should You Give Your Child Gummy Vitamins Every Day?

Check out more news and information onDiet on Science Times.

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To Diet or Not To Diet: Expert Share 5 Reasons the Regimen is Unsuccessful to Many - Science Times

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Feb 4th, 2021 | Filed under Dieting

Seldom a day goes by without the average person at least considering or perhaps even obsessing about their weight. However, everyday struggles with a few extra pounds are nothing compared to the very real and rampant problem of obesity. Bariatrics is the branch of medicine that deals with the study and treatment of obesity.

The basic tenets of weight management revolve around diet, exercise, and behavior modification. Bariatrics isnt any different, although the practice can also encompass surgery. Need for the latter often hinges on the activity of the hormone ghrelin, known as a hunger hormone because it increases food intake. Ghrelin spikes before mealtimes and then drops afterward. When someone struggling with obesity embarks on a diet program, you often see an even higher spiking of ghrelin making them even more hungry, says Dr. Bobby Bhasker-Rao, a bariatric surgery specialist. Its why a lot of patients who are significantly obese arent very successful with diet programs alone. Ghrelin completely flatlines after bariatric surgery.

There are approximately four different types of bariatric surgery being performed today. The gastric bypass is considered the gold standard and a mini version of it exists as well. However, the less invasive gastric sleeve procedure has eclipsed gastric bypass in terms of popularity, according to Bhasker-Rao. There is also the once prevalent lap or gastric band surgery although interest in it has waned since newer developments have gained ground. Finally, there is the Duodenal Switch (SADI) procedure for patients to consider.

The decision to undergo bariatric surgery is never made lightly. Failed attempts at dieting and exercise programs are usually a precursor. Dieting frustration might occur for the reason already mentioned but exercising while obese can prove self-defeating as well. According to Dr. James Bell, an orthopedic surgery specialist, obese individuals are 20 times more likely to need a knee replacement. Were reluctant to do replacements in these types of patients because they have increased risk of infection, implant failure, and they often dont do as well post-operatively. In addition to knee problems, significantly overweight individuals are 60 percent more likely to develop degenerative spinal disks and increasing back pain. The spine is trying to hold up all that extra weight so they end up with stenosis and different neurological issues because of these degenerative changes, he adds.

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Greater Palm Springs Specialists Give Advice on Weight Control - Palm Springs Life

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Feb 4th, 2021 | Filed under Dieting

Diets dont really work; they may give some weight-loss results in the immediate future, but they become counter-productive in the long run. Intuitive eating, on the other hand, is the opposite of dieting. It encourages the practitioner to simply eat if theyre hungry and to stop when theyre not. The focus is on tuning in to our feelings and emotions rather than suppressing them. And by building such awareness about our bodys signals, we can learn to interpret them accurately!

Simple as it may sound, intuitive eating can take some time to grasp, especially if we have spent years suppressing ourselves and ignoring our intuition. The diet and body-shaming culture has undoubtedly put many out of touch with their own needs. Therefore, we may need to relearn this process to trust our intuition again.

Here are a few things to keep in mind before starting your intuitive eating journey.

Trust your body. Dont look upon hunger as a bad thing; Its only a message from your body that perhaps, it needs to refuel. Forced suppression like this can backfire and may even result in overeating. Suppression of natural urges like hunger and thirst is also discouraged in Ayurveda as it can have negative health repercussions related to the nervous system. Instead of immediately reaching out for food, take a few moments to assess whether youre really hungry or thirsty, or just bored. Have some water, and if youre still hungry, have some food. If its emotions that are causing you to reach for food, try other ways to cope like meditation, practicing yoga, journaling, or speaking to someone.

Accept your body. One of the biggest blows to our intuition comes from an unhealthy body image promoted across media and various cultures. It ignores the uniqueness of human bodies and how we are all built differently. It bruises our egos and sense of self at a very early age, and we start rejecting our body and its needs. The good thing is that the world has already begun to shift towards being more inclusive and diverse and you must do that too, starting first with yourself. Accept that we all have different body frames and that theres nothing wrong with yours.

Food is fuel, but that doesnt mean that you have to eat things you dont like. Food is so versatile that it can enrich the body and fulfill the taste buds. So, you should retain awareness that the food we eat can bring nutrition along with flavors. It can be a rewarding experience for both the body and mind. And the best way to do that is to practice moderation; an occasional treat or a little indulgence once in a while is okay! Its merely a part of living a wholesome, balanced life that includes socialising, eating out, or sharing food. Being gentle and open-minded in our approach towards nutrition inculcates a healthier relationship towards food.

Intuitive eating must go hand-in-hand with mindfulness; it cannot exist separately. Mindfulness is the act of being in the present moment, of being aware in the here and now. You dont drift, you dont think about anything else but what youre doing right now. A skill that is best developed through regular mediation practice, it strengthens mind-body awareness, reduces food cravings, and frees our intuition. A simple way to be mindful about food is to make sure you eat while youre eating, work while youre working. Dont do both at the same time. Otherwise, youll end up eating a large meal chasing that elusive feeling of satisfaction. But how will you feel that satisfaction when your senses did not get to enjoy that meal as they were engaged in work! So, be mindful to be intuitive.

The sustainable way to transform our health is not by following crash diets but by making permanent changes in our lifestyle. Intuitive eating helps us do just that. It eliminates the negativity around food and helps us reconnect with our bodies. By tuning in to our feelings instead of denying and suppressing ourselves, we are already working towards better physical and mental health. This journey gets enhanced with mindfulness meditation as consistent practice, bringing clarity about the true nature of our feelings, which in turn purifies our intuition. And in this way, intuitive eating helps not just in being physically fit but also mentally fit.

Read more: Beware Of These Eating Disorders

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Understanding Intuitive Eating And The Right Way To Go About It - Femina

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Feb 4th, 2021 | Filed under Dieting

Express News Service

KOCHI:The last decade has seen a fitness revolution of sorts the world over with people adopting a healthy lifestyle both for the sake of the environment and to ensure personal well-being. Consequently, the demand for restaurants, cafes and eateries catering to the health conscious has seen a steady increase especially in metro cities. Bringing the Eat good, feel good concept to Kochi is chef Jobin John whose cloud kitchen Green Bowl serves delicious salads, smoothies and gourmet pasta dishes from around the world.

Jobin worked for several renowned restaurants in India as well as in the Maldives and New Zealand. I have always dreamt of starting my own food venture. After completing my graduation in catering science, I worked in several places which helped me sharpen my cooking skills andexperience various cuisines, said Jobin.

Green Bowl was started in November last year and eventually gained customers traction through Instagram. Setting up ones own food business is not easy. Initially, one of the major challenges I faced was finding a perfect spot for my kitchen and delivery partners. It was also hard to find equipment such as burners amid the pandemic, he said.

Jobin ensures quality ingredients, including fresh vegetables, in his dishes. He sources vegetables and seasonal fruits from Ooty and Bengaluru and meat from Wayanad. I want people to understand that eating a salad is not for those who are dieting or looking to lose weight. A good salad meal can help in boosting our digestive functions, he added. Jobin hopes to open exclusive outlets for Green Bowl across Kerala. The cloud kitchen also offers sushi, keto specific bowls and immunity booster preparations. Exotic vegetables, premium quality meat and seafood are the mainstays of Green Bowl.

Keto saladIngredientsCucumber 1Rocket Lettuce 150gmSpinach 100gmTomato 30gmAvocado 35gmBell peppers (red & yellow) 1Broccoli 30 gmPine nuts 10 gmFlaxseeds 10 gmGrilled chicken breast 1For dressingFlaxseed oil 250mlApple Cider Vinegar 100mlOlive oil 250mlBrown sugar 35gmDijon mustard 40gmSalt and pepper (as per taste)

MethodChop all the veggies into fine cubes and toss everything in a large bowlAdd all the ingredients mentioned for dressing into the bowl and mix wellToss everything once more and serve cold.

Order on Swiggy or Zomato or via the Instagram@greenbowlkochi

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A bowl of good health - The New Indian Express

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Feb 4th, 2021 | Filed under Dieting

If youre trying to lose weight, youre probably paying closer attention to your diet, specifically what what youre eating. However, what youre drinking can be just as important. If youre a loyal coffee drinker, you should be particularly careful since so many common coffee ingredients can make weight loss even more difficult.Although you probably already know that you should keep sugar to a minimum when dieting, there are other ingredients that you should be wary of when going for your daily dose of caffeine.

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Artificial sweeteners might seem like a good, sugar-free option to get a sweeter cup of coffee, but the reality is that they can be just as bad (if not worse) for your overall health.

According to Prevention, "In an effort to make coffee creamers ultra-sweet and delicious without turning them into sugar- and calorie-bombs, manufacturers rely on fake sweeteners like sucralose. Problem is, sucralose can still cause your blood sugar to spike, which findings suggest could up your risk for type 2 diabetes."


Coffee creamers are another ingredient you're probably better off without, especially the ones that do not actually contain any cream.

Food Network explains, "They're nothing but concoctions of oil, sugar and thickeners. To make matters worse, the oils are the partially hydrogenated kind. While a one-tablespoon serving contains less than 0.5 grams of this super unhealthy trans fat, slurping this every morning will quickly pile up."


Emory University-trained physician and Amazon #1 best-selling author,Dr. Anna Cabeca, has a Keto coffee recipe that she swears by for kickstarting your metabolism--a good idea when it comes to weight loss.

What You'll Need:

-1 cup brewed coffee

-1 tablespoon coconut oil or MCT oil

-1 teaspoon unsalted organic ghee

-1 egg yolk (optional)

-1 teaspoon1 tablespoon hydrolyzed gelatin or powdered collagen (which does not cause liquids to gel)

-1/4 teaspoon cinnamon and/or cardamom

-15 drops of stevia, monkfruit-based sweetener, or pure vanilla extract


Place all ingredients in a blender and pulse until smooth. Pour into a mug.

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NEVER Put This In Your Coffee If Youre Trying To Lose Weight - SheFinds

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Feb 2nd, 2021 | Filed under Dieting

KERAs Sam Baker talks with Mary Payne-Edens, an Advanced Practice Dietitian with Parkland Hospital System, about how and why SMART works.


What is SMART?

Smart is an acronym for:

We're trying to make realistic goals to try to stick with. I find a lot of my patients want to make a lot of really great New Year's resolutions, but I think it's hard for a lot of patients when they make New Year's resolutions. They're very absolute or they're very black and white. It's not very black and white. There's a lot of gray in between.

For Instance

If I stop eating junk food, I'm going to lose weight and I'm going to be healthy. A lot of us who have struggled with weight know that's easier said than done unless you're very, self-disciplined or you have a lot of self-control. If we strive for this black and white perfection, we're either going to get burnt out or upset because we can't have the things that we like. And then, ultimately, we're not going to meet our goal.

How Specific Do You Need To Be?

As specific as you want, or you can set a broad goal. If my goal for getting healthy was to exercise, what specific kind of exercise do I want to do? Maybe something like walking.


The next part of the smart goal would be measurable. I want to exercise every day. That's kind of broad. So maybe I kind of get it down to, I want to exercise 20 minutes a day.

Achievable & Realistic

Realistic is the real part about making smart goals because a lot of times when people make goals for nutrition or, or exercise or trying to get healthy on paper, they're great goals, but not very realistic because we haven't really thought about the logistics of it.

That's why the "A part of smart goals is achievable. The more realistic a goal is, the prouder you're going to feel that you've achieved that goal. And it's going to make you want to stick with that goal. If you say I'm going to walk five miles starting out, that's not very achievable.

But walking ten minutes in my neighborhood? That's a very realistic, achievable, measurable goal that a lot of people can do.


We don't want the smart goal to be something that we're not going to invest our time or energy into. With New Year's resolutions, a lot of us think, Oh, I want to do this or that. I think COVID has shown a lot of us that we want to go to the gym, but maybe COVID is not allowing us to go to the gym because of social distancing. So we need to kind of make it relevant to what's happening right now, and what we can actually do.


A timeline makes you want to work a little bit harder towards that goal. If you just say Im going to do it this year, then its I can start it tomorrow. But a set deadline of walking 20 minutes every day for the next month is a realistic, achievable thing a short-term, healthy change in a realistic amount of time.

After You Achieve The Goal

Hopefully, after achieving our first smart goal, well want to keep doing that long-term. So we can create another smart goal of doing the same thing, but maybe change the time aspect of it. Or maybe say I've done this one smart goal. Now I want to make another one, but keep doing my initial goal.


When setting diet and exercise goals, be SMART

S.M.A.R.T. Weight Loss & Your Fitness Device

Setting SMART goals for success

Interview highlights were lightly edited for clarity.

Got a tip? Email Sam Baker at You can follow Sam on Twitter @srbkera.

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Realizing Your Dieting Goals The SMART Way - KERA News

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Feb 2nd, 2021 | Filed under Dieting

Fitness YouTuber Will Tennyson has tried the extreme workouts and diets of some of the fittest figures in pop culture, from legends like Muhammad Ali and Bruce Lee, to present-day movie stars like Gal Gadot and Henry Cavill. He's also spent a "day in the life" of former World's Strongest Man and Arnold Classic winner, Brian Shaw... twice.

Having already attempted the epic 10,000-calorie diet and workout routine that Shaw used while in competition, in his latest video Tennyson takes on the relatively reduced "fat loss" diet Shaw has been using to lean down over the last year, which still involves eating a staggering 5,513 calories per day.

The morning starts with a 1,000-calorie strongman breakfast of six ounces of bison, six eggs, and steamed white rice. "I think I'm going to have to remind myself constantly throughout the day that this is a fat loss diet, because this is a hefty bowl of food," he says.

Tennyson follows breakfast with a walk (Shaw is a fan of low-intensity cardio) before preparing his second meal; bison patties, rice cakes and pineapple, totaling 765 calories. Shortly after comes the third meal, a pre-workout protein shake, banana, rice crispy treats and peanut butter.

At the gym, Tennyson focuses on exercises which not only build pure strength, but also help to develop stability, balance, and grip strengthall essential in Shaw's profession. These include safety bar squats, incline dumbbell press, neutral grip pulldowns, and strongman staples like the farmer's carry, sled pull, and log press.

"I can usually press 180 pounds for multiple reps, so it just shows you, the width of the log makes it so much harder," he says. "This thing lights your upper delts up... the shoulder pump is next level."

He adds that the farmer's carry is a real test of endurance, and by the time he's completed just two rounds on the sled pull, he's feeling thoroughly exhausted and the skin on his hands is starting to split. "My upper back right now is fried from the farmer's walks and sled pulls," he says. "Those two things alone are a workout in itself."

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For his post-workout meal, Tennyson eats chicken, asparagus, and an entire bag of sweet potato fries, then heads out for another walk to hit his cardio goals before a final meal of more bison patties, rice and salad (919 calories).

"Everyone has their own method to dieting," he says. "The point is to find a diet that you're consistent with and you can stick to every single day, because that is the most important thing."

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Watch What Happened When This Bodybuilder Ate and Trained Like Strongman Brian Shaw -

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Feb 2nd, 2021 | Filed under Dieting

Walking home from the shops one day I spotted a large advertisement for a local gym plastered to the side of a building. Flatten the curve in 2021, it shouted. Fascinating, I noted, how it simultaneously played on the collective trauma of the past year while also signalling its intrinsic fatphobia. Advertising, after all, is designed to first instil and then prey on our insecurities and anxieties.

We can all agree that the past year has been tough for the body. Lockdown restrictions and a surge in working from home have lulled most of us into a sedentary lifestyle. Add to this, too, the closure of spaces where wed step and sweat out our weeks gluttony: gyms, pools, even nightclubs. The past 12 months have even introduced us to concepts such as Covid kilos added body weight gained from surviving a deadly global pandemic.

Its been tough, but January takes the cake. Itchy from the crumbs of 2020, the month is kneaded with meager attempts at reinvention as new years resolutions seduce us into redistributing our behaviours, choices and priorities. Stricter diets and amped up exercise routinely perch atop most lists.

My local gym (surprise! Im not immune) uses a familiar tactic. The promotional fodder sees before/after photos of members, explicitly detailing how many kilos theyve shaved away.

And as I scroll down Instagram I realise that many of us have become mules for the Diet Industrial Complex, publicly sharing the success of our bodys journey from before to after. And why shouldnt we? Training and calorie-deficit dieting are examples of a discipline that is surely worthy of recognition.

But, when it comes to health, are body transformation photos truly the best metric to weigh on? Are before and after photos markers of achievement, or are they perhaps emblematic of our broader societys obsession with weight loss and narrow builds of body image?

In our pursuit to post, are we prioritising individual forms of bodily achievement over the collective wellbeing of our online communities? Why, I wonder, do we continue to see weight loss as an explicit phenomena worth celebrating?

At this point, many reading will sneer. Theyll cite statistics on the growing rate of obesity in Australias adult population. Theyll list the comorbidities: type 2 diabetes, cardiovascular disease, stroke. Weight loss, theyll suggest, is inextricably tied to health.

But as HuffPosts Michael Hobbes reported in 2018, everything you know about obesity is wrong. Through a host of interviews and scientific papers, Hobbes maintains that weight loss isnt as simple a science as one might assume. Some will have a much, much more difficult pathway to weight loss due to their unique individual factors. The longform piece concludes by arguing that mitigation efforts must shift from individual responsibility and intervention towards a focus on systematic issues, such as poverty, food management and regulation.

The piece also highlights a massive threat to fat people: our attitudes towards them.

Fatphobia, and its associated shame, stigma, and bias, can also cause severe health complications in fat people. New podcasts such as Maintenance Phase are doing important work in debunking our assumptions around wellness and weight loss.

Our unequivocal celebration of thinness doesnt help. In May 2020 Adele emerged from a social media blackout considerably slimmer. Editor of Bitch Magazine, Evette Dionne, was cautious about all the glowing praise: In a culture that often equates thinness with moral goodness, weight loss is worthy of celebration, no matter how its obtained or what it signals about whats happening with our bodies. Dionne reminds us that we dont know the details of Adeles weight loss nor should we yet were comfortable projecting our own virtues on to her new figure. The fact that we so uncritically assign positive attribution tells us everything we need to know about how we view bodies and value them.

This is personal. A decade ago my own disordered eating saw me lose a considerable amount of weight. I was told I looked great; but at what cost? Meals quickly became maths equations, calculating exactly how many calories sat on my plate. My body became a game in which there was no clear winner. When would I start living happily with my very own after?

My difficulty with body transformation photos is that were all somebodys before and somebody elses after in a system that so brutally values only a narrow margin of physiques. The crowded online environment feeds us an overflowing source of images that reveals to us the body hierarchy: here, one persons success can all too quickly become anothers source of shame. Whats more, were sold universal dreams (flatten the curve you could lose this weight, too) that grate up to the very real limits of our body or worse, we decide to push beyond them.

In July 2018 Lena Dunham shared an Instagram before/after that was startlingly different. In the before she was thinner, complimented all day and propositioned by men and on the cover of a tabloid about diets that work. In the after she was bigger, happy joyous & free, complimented only by people that matter for reasons that matter. Shes honest about her reflections: Even this OG body positivity warrior sometimes looks at the left picture longingly, until I remember the impossible pain that brought me there and on to my proverbial knees. As I type I can feel my back fat rolling up under my shoulder blades. I lean in.

The past 12 months have taught us that we need to be kinder to ourselves, heaving off arbitrary pressures and expectations.

We need to curve a new language around our bodies and their unique capabilities and limits. We need to prioritise our bodys internal circuitry both physical and mental if were to take our health seriously. We need to uproot our internalised fatphobia. Most importantly, we need to start recognising that everybody every body is deserving of dignity and respect.

Dejan Jotanovic is a freelance writer based in Narrm/Melbourne. Twitter: @heydejan

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Weight loss 'before and after' photos don't give us a full picture of our health - The Guardian

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Feb 2nd, 2021 | Filed under Dieting

- State House spokesperson Kanze Dena was the victim of social media trolling recently after she returned from maternity leave looking bigger than Kenyans last saw her

- In the wake of the reactions, spoke exclusively to a 24-four-year-old who has lived that life since childhood and learned to shut out the negativity

- After trying Zumba, dieting, zero carbohydrate intake and other exercises for weight loss without success, Margaret Wanjiku shifted focus to her inner self and has never regretted since

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A few days ago, State House spokesperson Kanze Dena was the victim of social media trolling recently after she returned from maternity leave looking bigger than Kenyans last saw her.

Netizens, among them fellow women, made her photos trend as they engaged in back and forth debates over the extra baby weight.

As people wait for Kanze's response, spoke exclusively to 24-year-old Margaret Wanjiku who has lived that life since childhood and learned to shut out the negativity.

Wanjiku was born in Nakuru weighing four kilograms after a grueling pregnancy that had caused her mother health problems.

The 24-four-year old says that her purpose these days is to encourage fellow women who feel like the world is against them to work on loving themselves. Photo credits: Margaret Wanjiku.Source: Original

That made it impossible to breastfeed so she was forced to feed on porridge in the very early weeks of her birth.

The malnourishment came with weight, a lot of it, something that made Wanjiku stand out negatively among peers like a sore thumb.

Her weight issues became more pronounced as she moved into teenage and joined secondary school.

That would be the start of a hamster wheel with weight as she lost count of the number of times she would enter a matatu and hear people murmuring about her size.

Others would whisper to herChow slim possible (a show that aired on TV those days) was free.

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That bothered her a great deal as she had tried Zumba, dieting, zero carbohydrate intake and other exercises for weight loss but the kilos seemed to increase because she was doing it for the wrong reasons.

At some point in time, she gave up the struggle and chose to focus on her inner self rather than what people saw outside.

She started embracing her body and taking time to know what sparkle she had in her personality rather than shutting it down.

According to her, confidence and courage come from within, and with support from family and friends, she managed to claw back the self-esteem that had faded away years earlier.

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As the years move on, she every day is a learning opportunity into the journey of self-awareness.

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Big is beautiful: 24-four-year old shares her struggles with weight and journey of acceptance -

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Feb 2nd, 2021 | Filed under Dieting

Express News Service

Dieting and weight maintenance are not always friends. Reverse dieting could be an ideal strategy to keep away the weight youve lost. Sarabjeet Panth, 38, who works at a BPO in Gurugram, had lost eight kilos during the lockdown, staying at home. But by the first unlock, he relapsed into binge-eating. This happened because, all this while, I had stayed away from several types of foods to keep up with my diet plan. It was very restrictive and I would often crave my favourite foods, especially sweet.

Then my gym coach told me about reverse dieting. In the last one month since Ive been on it, Ive not put on weight and feel in control of my eating, says Panth. Reverse dieting is not a crash programme. It involves a gradual approach to increasing caloric intake, thereby boosting metabolism steadily and preventing you from succumbing to cravings. It allows you to eat more and still lose weight, which traditional diets dont always achieve. You can get on it once your dieting period is over, since its more of a lifestyle change than a diet, per se, says Panth.

Following the process is simple too. The aim is to bring your metabolism to an optimum level, which will slow down weight gain, according to Shabana Parveen, Clinical Nutritionist, Artemis Hospitals, Gurugram. The gradual increase in nutrition and calories allows the body to adapt to calorific changes better, which is why reverse dieting has shown to be effective for many. You require an eating plan, which your dietician will share. Typically, 30-100 calories are increased per week. There are some calorie restrictions but your body soon gets used to the new normal, explains Parveen. Her advice is to follow reverse dieting for seven to 10 weeks at least.

This particular diet is known to increase energy levels and help break the vicious chain of weight loss-weight-gain cycle. It also helps to normalise hormone levels. To achieve the best results, start with the basal metabolic rate, which is the minimum amount of calories required for basic bodily functions while resting, in addition to supplementing it with exercise and activity. Soon, youll notice your muscle build-up, fat reduction and better sleep, says Vaibhav Garg, Clinical and Sports Nutritionist andFounder, Purecise, a nutrition and natural supplementation brand.

The most common drawback of reverse dieting is that people dont seek professional guidance. As a result, they report gastrointestinal distress, shares V Krishna Deepika, Dietician, Apollo Specialty Hospitals, Kondapur, Hyderabad. Losing weight in itself is a challenge. This diet plan can only help you if you do it correctly. Its not only about how much you eat but also about what you eat,she says.This means replacing carbs with protein and processed foods with whole foods, says Deepika. Youll finally reach a point where the calories youre consuming will be just right for you and wont fluctuate, she says. Reverse seems the best way to go forward while dieting.

On Reverse diet, you need to... Focus on food quality and meal balance Eat on time First, add proteins and then carbs back into your diet Increase intake of fruits and vegetables Make an eating schedule Eat more home-cooked meals Discourage long periods of not eating Implement mindful eating by learning how to differentiate mind hunger and body hunger Stay active

For best results, start with the basal metabolic rate (minimum calories required for basic bodily functions when in a state of rest), in addition to exercise and activity. Vaibhav Garg, Clinical and Sports Nutritionist; Founder, Purecise

The gradual increase in nutrition and calories allows the body to adapt to the change better, which is why reverse dieting is useful. But you require a proper eating plan. Shabana Parveen, Clinical Nutritionist, Artemis Hospitals, Gurugram

Slow and steady loses the weight - The New Indian Express

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Jan 31st, 2021 | Filed under Dieting
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