This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Second, add “fermentable fibers” to your diet, which are also called prebiotics (sweet potato, yam, yucca, etc.) and eat a lot of fermented foods like kefir, sauerkraut, and certain types of yogurt (but most yogurts found in your grocery store are simply milk with sugar and are NOT healthy) You can also supplement with probiotics, but make sure to start slow and build up.
About: Ruzele’s had weight issues her whole life, but it wasn’t until after her mother passed away in 2011 that the pounds really started to pile on. She ballooned up to 335 pounds and had a rock-bottom moment that led her to where she is today: 50 pounds lighter and on a mission to lose 130 more. Ruzele’s blog posts are short and sweet, but always delightful and full of musings, emotions, progress reports and the occasional vlog (which work oh-so-perfectly). Ruzele’s one to follow if you’re looking for someone who’s accountable and gets to the point, but still leaves you rooting her on day-in and day-out.
The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.
About: The truth is we all love a good success story — they show us what other people, real people that went through the same things we did, were able to achieve. They also give us ideas on how we can kickstart our own weight loss journey and succeed. The Weigh We Were is a one-stop shop for all those stories, real stories from other people who lost weight, plus how they did it. It’s just the place to get ideas from similar people to see what might work and what won’t.

Fiber is a type of carbohydrate that your body can't digest, and it helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!
I am so proud of you!!! This is a really inspirational story. Losing the weight *is* possible. I went through a lot of weight issues (both on the too low and too high end) in high school and my first year of college. I feel like I’ve finally got to a decent place, but I really need to watch what I eat more and exercise!! My walks to and from class (20 min each way) are good but definitely not enough. I have a few JM movies I should pull out though..after reading what you said about her metabolism one it reminded me of how hard they are.

The results of the current study showed that both protocols of rapid WL and slow WL caused a reduction in waist circumference, hip circumference, total body water, body fat mass, FFM, LBM, and RMR. Greater reduction of waist circumference, hip circumference, and FFM was seen with slow WL and greater reduction of total body water, LBM, and RMR was seen with rapid WL. It seems that the effect of slow WL in maintaining body water and LBM (as a metabolic tissue) was more significant than rapid WL.


About: Jessica started blogging in 2012, but it really slowed down in 2014 and 2015. Now, she’s back at it, with a blog about all things weight loss, fitness, healthy recipes and healthy living, sure. But it’s also much, much more than that. Jessica is the kind of woman you can relate to, who will inspire you (without even meaning to) and who gets that being a mom is tough — and that it’s even tougher to fit in exercise and healthy eating. But she also shows you that it absolutely can be done. And that’s what makes her so special.

You know all those high-calorie, sugar-laden recipe videos that litter your Facebook newsfeed? Fast-paced hands arranging layers of cookie dough, peanut butter cups, and chocolate brownie batter that come together to make a mouthwatering, decadent dessert that’s also ridiculously fattening. “The internet and social media sites are basically making you fat,” Lisa Hayim, MS, RD, and founder of The WellNecessities, told us for our article on worst weight loss mistakes women make. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of these videos, scroll quickly past.


A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
About: Megan is a lifelong runner who exemplifies what’s it’s like to find happiness in fitness. Her blog is mainly a personal diary about her running, race trainings and occasional trim-ups, but it’s her integrity and honesty that makes you want to keep reading once you start. She’s a real person with real ups-and-downs, perfect for a person who is well on their way to their goal weight and a general healthy lifestyle, but sometimes takes a few steps back and struggles. Megan, like them, has downs, but her continuous determination is something you’re sure to admire.
If you do buy snacks and other convenience products like salad dressings, read the ingredients list and nutrition facts. Buy brands that are organic and free of pesticides and dyes. Skip the flavored version of foods like yogurt and add your own fresh fruit and honey to it. And when possible, make your own foods. Spend a few hours meal prepping on the weekends to make staples you can eat throughout the week, like sauce, dressings and healthy on-the-go snacks.

Want to instantly burn more blubber in your workout? Research conducted at Brunel University found listening to your favourite tracks will increase your endurance by a massive 15 per cent. And if you really want to turn your weight loss up to 11, Social Psychological and Personality Science found that heavy bass increases your sense of personal power to help you get the most out of the gym.
I still remember the day that I visited my OBGYN in December 2006 and asked if it was “safe” to continue my medication while I tried to get pregnant. Without hesitation, she said “absolutely!”. Yet for some reason, I will call it God, I literally just woke up one day. In January 2007, I looked in the mirror and was like “holy crap”. Who is this person and what have I been thinking?!? That day I decided to quit cold turkey. Unfortunately the medication was so strong that I had intense withdrawal for several days. Everything on Earth told me to keep taking it but something inside of me told me to stop. And then March of that same year, I got pregnant! Having only lost maybe 10lbs that I had gained, I started gaining AGAIN with my pregnancy. Addison was born December 2007 and after several months of no sleep, no energy and zero motivation I decided that today was the day. I was literally OVER IT. I honestly cannot even remember how I heard of this book, but I bought it and I read it cover to cover (this is the newest version)…
At the time of publishing this post, these are the 5 weight loss programs we believe are more suited to women. For sure there are many other diets and programs that are suitable for women but based on our experience, research and criteria these can produce immediate results. You can also read a previous post on the most popular weight loss diets to get a better view on what is available in the market. What is important is to select a program or diet and stick to it for a number of weeks and then evaluate the results and consider if the particular program can work for you or not. Do not let the fancy marketing advertisements of weight loss products take you over but base your decision on healthy standards and practices.
Be realistic about the type of exercise you can do when starting a new program. If you are hoping to lose weight and keep it off, you will have to do more than a condensed fitness program. The best way to get into exercising is by picking exercises that you are actually going to do and, hopefully, enjoy. If you hate running, don’t make it your main form of exercise—you will need much more motivation each day than if you picked an exercise that you actually enjoy. Instead, try out different exercises until you find a few that you really love, like swimming, biking, or even Zumba.
About: Bailey is a grad student studying to get her degree to become a registered dietitian. As she goes, she’s working to establish herself as a go-to source for people online to learn how to create SMART goals, learn about food traps, get fitness tips and more – and it’s totally working. Bailey intermixes her professional posts with a bit of her own musings, making for a very personalized experience that combines getting to know the author with getting to know yourself, and how to achieve your goals.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique.
Want a flatter stomach? Look in your glass—milk and soda are two major causes of tummy inflation. Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy, which means that your glass of warm milk before bed may be the reason you wake up with too-tight pajamas. And when it comes to soda, both regular and diet are belly busters both from the sweeteners used and the carbonation. Try eliminating these from your diet and see if it helps flatten your tummy.

I don’t quite know how to put this, but my jaw was dropped throughout the entirety of this post. Your life story outside of having a husband is nearly identical to mine!! I was a cute kid, and then I was overweight throughout my childhood, I attempted dieting in the same way (mine was carrots though, not bell pepper strips), I played volleyball and then tennis, I lost weight in college, I hated running with a passion and then started running. I’m now 23, still quite overweight and attempting to lose it. I was kind of in a rut, upset because I have gained almost all the weight that I’ve lost back. But you have given me so much hope. Thank you so so much for posting your story. I’m still a little in shock at how similar our lives are. Thanks again.

When you've got a lot of weight to lose, deciding where to begin can be super-overwhelming—but we've got a good place for you to start. We've talked to dozens of women who completely transformed their bodies—we're talking shedding 50-plus pounds—and pulled together a list of the eight simple changes they made that had the biggest impact on the scale. Their tried-and-true tips might be exactly what you need to get on the path to serious results. But don't just take our word for it: These women's results speak for themselves.

I read about your weight loss and plan and its giving me hope to change. I recently am undergoing a lot of change internally and externally (adjusting to living alone , and a demanding new job) so I want a new me by the end of this month too – physically. I will try this new way of eating for 2 weeks, and keep a log of my progress and what I am eating along with the strength training. Question- I didnt see much in the way of cardio, did you do any in the first 2 weeks? thanks. Maria


Over the past few months I’ve really learnt to control my junk food addiction and LARGE portions.. So cutting out junk food completely isn’t an issue for me and I’ve learnt to reduce my portion sizes quite vastly but I sometimes find it a little difficult. I absolutely LOVE RICE AND PASTA. However, I now only have pasta once a month if so. Also, I practically LIVE on rice and oatmeal.. Having oatmeal for breakfast 7 days a week and sometimes even for lunch. I have rice once a day or every other day.. Would brown rice grains be ok and would brown pasta be ok?
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If it’s working for you I wouldn’t worry. I think health problems with low carb are slightly less of a concern in later years simply because there aren’t any hormones around to mess up. 🙂 I would simply be very cognizant of potential changes or symptoms – and if you start to notice weight gain, thyroid symptoms, etc while IF/carb cycling then it might mean it’s time to simply lighten up the IF and add in a few more carbs. you don’t need to eat HIGH carb but some relaxation of your guidelines, or playing with them a little bit, could be called for eventually (or now if you so choose) 🙂
About: Alicia is no stranger to blogging. She’s had a few in the last decade, including “Girls Just Wanna Be Healthy,” where she shared her struggles and triumphs as she sought to drop from 190 to 159. But she just recently launched her new blog, where Alicia has morphed from someone who spent her entire life being embarrassed and ashamed of her body into a confident young woman ready to share herself — and maybe help a few others along the way.
Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. "Do what you like because it’s good for you," Dr. Seltzer says, noting the way exercise is awesome for your heart, mental health, and more—and that not all measure of progress can be seen on the scale.
How much fiber should I eat per day? Most Americans eat less fiber than the USDA daily recommendations suggest. This article looks at the guidelines for fiber intake in men, women, and children. We also talk about how fiber can help with weight loss, and discuss how much fiber is too much. Learn about good sources of dietary fiber and a handy meal plan. Read now
Carbohydrates are considered to be the body's main source of energy and are quickly utilized by the brain and muscles. Carbs come in two forms: simple & complex. Processed and refined sugars are simple carbs, which are digested and absorbed quickly. Complex carbs pack in more nutrients and are digested more slowly, which helps stabilize blood sugar levels.
Toning your abs when trying to lose belly fat is crucial as well. To make a traditional plank routine more challenging, add in side planks. Roll onto your left forearm and stack your right foot on top of your left. Hold this position for 60 seconds, then switch sides. Having only two points of contact rather than four works your core harder and challenges your obliques as well.
Hey, I read this guide from the top to bottom (thoroughly might I say) and I feel that this might be a little rigourous for me. I need to lose weight and I’m only 12. 5’5 and 180 pounds. I don’t want to run/walk the treadmill, when I have a very nice neighborhood to walk about, but my parents won’t let me. I occasionally do about 20 situps/20 pushups, I play basketball. I don’t think I can do bicep curls or whatever you called them, no offence. What do you recommend I do?
Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.
What should you eat after working out? Exercise is beneficial for overall health. To get the most effective exercise, it is necessary to have good nutrition. There is a range of things to eat right after a workout that will help in specific fitness goals. It is also essential to eat to recover energy levels. Learn more about what to eat after a workout. Read now

Make lunch at home and bring it to work. That way, you know of every single ingredient that's going into your meal. Not to mention it'll save you the cost of buying a lunch. Cleveland Clinic recommends making sure one half of your plate is filled with leafy greens, one quarter is lean meat, and the other quarter is whole grains like brown rice or barley.
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … Daubenmier, J. (2016, May 1). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite , 100, 86–93. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4799744/

In what is perhaps the biggest buzzkill of all time, sex doesn’t quite count as cardio or burn a significant amount of calories: Women burn about 3.6 per minute. "It’s still a good idea," Dr. Seltzer says, citing the activity’s other benefits, like increasing the output of the neurotransmitters serotonin and dopamine, which naturally reduce food cravings.
To drop serious lbs, you need the one-two punch of aerobic exercise plus strength training. Resistance helps build and preserve metabolism-boosting lean muscle while burning fat and is especially key when you hit a plateau. Amanda Green lost 15 pounds in two months doing hour-long cardio DVDs, but it wasn't until she started running outside and lifting weights three times a week that she was able to ditch the last 15 of her 30-pound goal.
Another question I get often is “if I am exercising how many extra calories can I have per day?” and my answer is (sorry, you’re not going to like this) “None! Unless you are training for a marathon or the like you don’t need more calories.” Too often we erase all our hard work by justifying eating more calories, and if you do your research you’ll find that the “calories burned” ticker on your exercise equipment is not accurate. Exercising is not an excuse to eat more, exercising will help tone your body, give you a healthy heart and burn off a few calories… what’s the point in burning them off if you’re just gonna add them back?!

About: Nicole’s just a regular ‘ole girl that occasionally likes to try new fitness and, as she puts it, only gets up to work out at 5 a.m. if she’s under duress. And it’s that attitude that makes her so gosh darn appealing. She’s not the in-your-face runner, the strict “paleo-diet-only” recipe blogger. She’s just an average girl doing average things — much like the rest of us. Plus, she’s pretty darn funny and not afraid to use self-deprecating humor. Love it.
The Mediterranean diet is not just another commercial diet but it is a lifestyle that promotes healthy eating and healthy living. It is a natural weight loss program that was nominated by UNESCO as the world’s healthiest diet. The Mediterranean diet is a mixture of the cultures and dietary preferences of the countries surrounding the Mediterranean basin and hence this is from where it got its name.
I am 31 years old and have gained weight over last 10 years and currently i am 40lbs over my ideal weight (123lbs). I have been trying to lose weight but it creeps back up after one or two weeks. I have decided to go carb free finally as my brother just lost 20lbs in a month along with cross-fit boot camp. My question is that if i do one hour yoga instead of any cardio/walk/run/strength training, will it be fine or i need to include any thing else.
Get In Shape For Women is a small group, high intensity interval training (HIIT), personal training program with a purpose of empowering women through body transformation. At Get In Shape For Women there are no intimidating crowds or waiting for equipment, all GISFW workouts are delivered by appointment in a private, upscale boutique fitness studio. A highly skilled personal trainer works with up to 4 women at a time, for 30 or 60 minute sessions delivering our unique 4 component system that is scientifically proven to work:
To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "Planks also burn more calories than crunches because they work more muscles." (P.S. crawling is a great dynamic abs exercise too.)
ANYWAY, as far as the beginning of college goes, I thought a lot about nutrition and fitness and really wanted them to be incorporated into my life. For exercise, I joined the women’s ultimate frisbee team.  I honestly joined because the team was a built in community of really amazing people who were great friends but even better accountability partners that kept me coming to practice and pushing myself while I was there. We had practice for 2 hours about 3 times a week, and I never exercised outside of those times. On the topic of nutrition, I never thought I ate that bad. However, college dining halls can wreck your body. Unlimited buffets with more unhealthy than healthy options was not in my favor. Of course I ate salads, chicken/fish, and veggies on a regular basis, but I also ate my fair share of french fries, frozen yogurt, cookies, and whatever desserts were available. So many weekly activities and meetings had free food, and late night study snacks were a regular occurrence.
Meal prepping was super helpful to me. Packing lunches and making dinners that lasted more than one night were great strategies for my meals. I usually used Sunday as my day to prepare lunches for the week, and my dinners on Sunday and Wednesday. There are so many amazing meal ideas on Pinterest, and you can experiment with all of the meals you life. My Recipes for Success blog post lists a lot of my favorite food bloggers where I get several recipes. Overall, more mindfulness about when and what I was going to eat set me up to make positive choices.
#11 – Most importantly, set a goal and try to achieve it!  Don’t give up, even if you mess up for a day or two.  Just get back on that horse and keep going.  Along that note, you need to reward yourself!  If you reach a mini goal, then treat yourself to a pair of jeans, or something you desire.  I bought clothes at every 5lbs loss.  A little crazy, but it worked and I felt great!!
Sometimes, you might need an external motivator—like a race or a competition—to keep you on track. After a slow start to her slimdown, Maribel Contreras decided to sign up for a 12-week body transformation contest at her gym. She swapped out her fast-food trips for healthy homemade meals and revved up her workouts, which ultimately helped her win the competition. She now maintains a 77-pounds-lighter frame. 
About: Dustin spent much of his life being “slightly overweight,” never obese, but enough so that he wasn’t super comfortable in his own skin. But one day he decided to start exercising — lifting weights, crossfit and similar workouts, and slowly but surely, his body began to see the results he’d hoped. His interest in food also grew. He always liked meats, but decided to expand into baking too. These days, he’s packing his blog with clever twists on recipes — always making sure they’re nutritious and delicious — as well as fitness routines and updates on his progress. He’s just the guy if you want to take it nice and easy to lose weight.
My reasons for asking about the rice is because the only meat I eat is minced lamb or minced chicken. (If that makes sense, I’m really weird about meats. I can’t eat any lamb or chicken which isn’t minced..) I don’t eat any other meats apart from that. I eat fish alot.. But its ready frozen fish? Birds Eye frozen fillets/cods with Heinz baked beans is my usual dinner. I love vegatables like blackbeans and lentils so thats great to know.
“The American Heart Association recommends that men eat less than 36 grams of added sugar and that women consume less than 24 grams. However, for optimal weight loss, I tell my male clients to consume less than 20 grams of sugar per day and I tell the women to consume less than 15 grams. The easiest way to cut back on the sweet stuff is by consuming less sugary drinks and dressings. Cut the sugar, lose the fat, regain your health and life.” — Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS
I’m making this. Today is my second day of the died and I feel great. Just missing protein like chicken. But I put myself to do it and I will do it with God help. I’m hoping to lose a least 5 pount or little more. I haven’t waited myself but I feel good just kind of wierd. Today I have just vegetables and at the end of the day I didn’t want to eat them I just was so full. I didn’t eat much but I just thought it was enough for today.
When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
One easy trick if you're a pasta fan is to swap out white pasta for the wonderfully named courgetti (spaghetti made from spiralizing courgette). You’ll hardly notice the difference when you’re eating it, but you’ll be fuller for longer despite consuming fewer calories. When you consume fewer calories, your body can go to your fat reserves for energy, rather than just burning off the food you’ve eaten.  
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
About: The thing that’s most appealing about Alexis’ blog is its tagline: “One girl’s adventure in moderation.” It’s a testament to Alexis’s general approach to life — she knows she won’t succeed unless she balances weight loss and being healthy with living life to its fullest. Alexis’ writing style is quirky and fun. It touches serious subjects, but with a light style that will have you feeling inspired and amused by the end of each post.
From January through May, it looked very similar to previous months and years. With my little spurts of doing okay and thinking about my choices more, I maybe lost a few pounds in the semester, but nothing that made me look or feel different. It was when I graduated college in May of 2016 that I recommitted to a healthy lifestyle, specifically nutrition and fitness. I was all in.
Thank you. It’s easy to click through your blog looking at your gorgeous home, your perfect children and your beautiful skinny self. This is a wonderful reminder that we are all human! I have also lost 100 pounds and still have a way to go…. it was refreshing to be reminded not to take for granted that you know what struggles someone else has faced.
About: Lisa hails from the United Kingdom — a long way from the U.S., but with a touching story of strength that is impossible to ignore. Lisa suffers from Chronic Fatigue, a debilitating condition that’s slowed her down significantly in life, and one that she’s also managed to fight back from. Lisa started her blog about a year ago as a way to lose weight in the hope that it would help improve her disease — her fight is definitely an inspirational one to follow.
Roni starting blogging in 2005 as a way to stay accountable on her personal weight-loss journey. Six years later, she still blogs, but her mission is to inspire others and share her ideas to live a lighter, healthier life. Roni does this through openly and honestly chronicling her weight loss, health, and fitness goals. Roni also founded FitBloggin’, a conference to bring new and seasoned health and wellness, fitness, and weight-loss bloggers together for knowledge, personal growth, and networking. It's clear that Roni is committed to living a healthy lifestyle and sharing her passion with others. I'm so glad to know her professionally and personally.
Second, add “fermentable fibers” to your diet, which are also called prebiotics (sweet potato, yam, yucca, etc.) and eat a lot of fermented foods like kefir, sauerkraut, and certain types of yogurt (but most yogurts found in your grocery store are simply milk with sugar and are NOT healthy) You can also supplement with probiotics, but make sure to start slow and build up.
Hi Karen! I haven’t dealt with chronic pain and fatigue myself, so my experience is pretty limited in that area. I would encourage you to move however you can without overdoing it. There is a woman who is going through this herself who talk about that here (https://www.youtube.com/watch?v=rWiu-u3Liww) and there are all kinds of gentle workouts available. There is a bed workout here (http://www.domorebemore.net/getfit/bed-workout-easy-workout-chronic-pain-fatigue/) and more workout suggestions here (https://www.prevention.com/fitness/fitness-tips/best-workouts-chronic-pain-and-fibromyalgia). I hope that helps!
"When you're stressed out or tired, it's very easy to forget when your hand goes into the cookie jar," says Marisa Sherry, RD, a registered dietitian in private practice in New York City. "Are you being honest with yourself about taking just one handful here and there? When you have a cup, are you really having one cup? Most drinking glasses hold about three cups. By the end of the day, it all adds up."

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When I was younger, I’d managed to maintain my weight of 130 pounds by being active. I belonged to the dance team and played intramural sports, so it wasn’t difficult for me to motivate myself to exercise. After college, I started a desk job, and with that came long hours, pizza lunches, and plenty of happy hours. I continued to exercise almost every day, but it wasn’t enough and my weight climbed to 153 pounds, which was too much for my 5-foot-4-inch frame.
As shown in Table 2, WL is statically the same in both groups (-5.47 ±1.46 and -5.12 ± 1.12 for slow and rapid WL, respectively, P > 0.05). The results of body composition, systolic and diastolic blood pressure, and heart rate are given in Table 2. A significant reduction in anthropometric indices and RMR were detected in both groups. Significant differences in blood pressure and heart rate were seen in the 2 groups. Waist circumference and hip circumference in slow WL group had a significant reduction compared to the rapid WL group.
You know that recording what you consume is a good way to keep your weight in check, but Brittany Hicks, who dropped 110 pounds in college, didn't only write down what she ate—she also wrote down why she was eating it. "I realized I'd been using food to cope with stress," she says. "Just noticing that helped me do it less." Make sure you're not making these food journal mistakes so you can reap the rewards of eating and jotting, too.
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