Former Fat-Shaming Bully Apologizes on Reddit After Gaining Over 100 Pounds Himself

Sadly, body shamers are everywhere. In the last few weeks alone, trolls called photos of Simone Biles in a swimsuit "ugly" and "gross," Amy Schumer's social feeds were filled with hateful comments after she was cast in an upcoming Barbie movie, and Lena Dunham felt the need to defend her un-Photoshopped Glamour cover.

Now, at least one body-shaming bully is trying to make amends with the people he used to harass. On Tuesday, Reddit user roundrobinator posted to the weight loss subreddit LoseIt an "Open Letter of Apology." "I am the one who was giving you dirty looks in the grocery store. I am the one who rolled their eyes at you in the restaurant. I am the one who shared that insensitive meme," he says at the beginning of his screed. Later, he reveals what caused his change of heart: After a lifetime of being thin, he ruptured his Achilles' tendon and gained 119 pounds, and became the butt of the same types of jokes and insensitive comments he used to dish out. He wrote the apology letter shortly after a random passerby made pig-snorting noises at him. 

"[I hoped] that someone like me who's never been big and tended to judge those who are would read this and just go out into the world with somewhat of a different perspective the next day," roundrobinator told Health via Reddit. (He declined to provide his real name.) He also said he wants to be a more body-positive role model for his daughter.

[brightcove:4874680280001 default]

The letter received an outpouring of positive comments—more than the anonymous writer says he ever could have imagined. He says other Reddit users have offered him health advice books they've written, complimentary consulting services, and simply (but arguably most importantly) words of support on his journey to reclaim his own health.

Regardless of the author's motives, he concludes his apology with a message we wish we saw more often: "I know now that you are so much more than your weight."

from Weight Loss - Health.com http://ift.tt/2j9sIxJ
via IFTTT

Read More about this post

Do This During Your Workday to Burn More Calories and Fat

This article originally appeared on RealSimple.com.

You already know that getting off your butt for periods of time throughout the day can reduce some of the harmful effects of too much sitting. (Hello, standing desk!) But a new study from the University of Glasgow in the U.K. suggests that you’ll get a bigger health boost if you focus not only on the number of hours you spend standing, but on the number of times you stand up, as well.

Specifically, men in the study burned more calories and fat when they stood up more frequently throughout an eight-hour period (for 90 seconds at a time), than when they stood for longer blocks (15 minutes at a time)—even though the total time they spent standing was the same.

This fact alone isn’t surprising, say the researchers, since each sit-to-stand (and stand-to-sit) transition requires muscle activation and energy expenditure; it’s also been shown that fidgeting and toe-tapping burn extra calories, for similar reasons. But this is the first time different standing intervals have been tested against each other, providing actual numbers to back up this common belief.

The research, published in Medicine & Science in Sports & Exercise, involved 10 overweight men who each participated in three 8-hour scenarios over the course of several weeks. In one scenario, the men sat for the entire day, getting up only for bathroom breaks. In a second scenario, they alternated sitting or standing every 15 minutes. The third scenario was similar to the second, except some of those blocks were broken down further into 90-second sit-and-stand intervals.

[brightcove:5166827855001 default]

In both sit-and-stand scenarios, the men were on their feet for four hours total. But while the second scenario involved 32 transitions between the two positions, the third scenario involved 320. And that made a difference: While the second scenario burned 10.7 percent more calories than sitting continuously, the third burned 20.4 percent more.

Put another way, the men burned about 76 calories more throughout the day when they stood in 15-minute blocks, compared to sitting only. But their bodies burned an additional 71 calories, on average—and oxidized about 7.1 grams more fat—when they upped the frequency of ups and downs.

Over a period of four weeks, the authors calculated, those scenarios could translate to a weight loss of 2.7 pounds and 4.9 pounds, respectively. The fact that standing more frequently boosted fat oxidation (the process by which the body breaks fat molecules) may also have implications for weight management, the authors say, since high fat-oxidation levels seem to protect against long-term weight gain.

Exercise physiologist Tom Holland, found of Team Holland LLC, says that despite the small sample size, the findings make sense and should be considered “excellent news.”

“Not only do you not have to stand all day while at work or at home, you will actually benefit by alternating sitting with standing,” Holland told RealSimple.com in an email. (Holland was not involved in the study.) “I believe one reason is that rising from a seated position and lowering your body weight back down repeatedly takes more effort and expends more energy than does continuously standing stationary.”

It may be tough—not to mention detrimental to your productivity—to change your position every minute and a half throughout the day. But try switching it up as frequently as you realistically can, says Holland. “Think of it as interval training,” he says. “You are in effect adding squats to your standing routine.”

It should be mentioned, however, that the researchers found no substantial effects on glucose, insulin, or triglyceride metabolism for either sit-stand scenario, compared to sitting only. In other words, it didn’t provide all of the physiological benefits that a more intense workout would.

So could standing up more frequently ever take the place of actual exercise? Not a chance, says Holland. “But it can help mitigate the deleterious effects of sitting for extended periods of time,” he says. “It’s a part of being more active throughout the day. It all adds up.”

from Weight Loss - Health.com http://ift.tt/2iLnPK7
via IFTTT

Read More about this post

4 Ridiculously Easy Diet Changes to Help Kickstart Your Weight Loss

If you want to shed some pounds, but you’re not into the idea of a complicated diet with hard-to-remember rules, you've come to the right place. These four simple changes will help you lose weight fast, and get you back into your favorite jeans in no time. The best part: there's no "cleansing" required.

Make veggies the star of your meals

Time to load up on those vegetables. I’m talking at least one to two cups (a cup is the size of a tennis ball) at each meal, even breakfast. In addition to being low in calories, veggies are rich in nutrients and high in both fiber and water. By making them the main component of every meal, you’ll eat fewer calories without sacrificing nutrition, and you'll still feel full.

For breakfast, scramble a few eggs in extra-virgin olive oil, Italian seasoning, turmeric, and black pepper, with a handful or two of chopped veggies, like spinach, tomatoes, mushrooms, and bell pepper; enjoy with a side of fresh fruit. At lunch, opt for a salad rather than a sandwich or wrap. And whip up dinners comprised of “noodles” or “rice” made from veggies (spiralized, chopped, or shredded) paired with a lean source of protein (like salmon, chicken breast, or lentils) and a healthy fat (such as avocado, nuts, or seeds).    

RELATED: 16 Ways to Lose Weight Fast

Load up on liquids

If you start your day with coffee, go ahead make it the usual way (even if that includes some sweetener). But limit yourself to just one cup. Then switch to water, or an antioxidant-rich, unsweetened tea (iced or hot); and try to have four 16-ounce servings throughout the course of the day. If you’re craving a little flavor in your water or tea, add fresh mint, basil, ginger root, or a bit of mashed berries.

However, be sure to nix any other drinks that contain sweeteners (even zero-calorie versions) or bubbles. The former may stoke a sweet tooth, or wreak havoc on your appetite, while the latter can leave you bloated. Also take note: To ensure a good night's sleep, stop drinking any caffeinated tea at least six hours before bed. And cut off all fluids, even water, fairly early in the evening to avoid late night trips to the bathroom.

[brightcove:4639738292001 default]

Streamline your snacks

You should really only snack under two circumstances. The first is when you’re truly, physically hungry (and not just bored or procrastinating or in the habit of nibbling at a certain time of day.) The second is when you need some nourishment to tie you over between meals. For example, if you have lunch at noon and dinner isn't till 7 p.m., a healthy snack can keep your metabolism revved, and help stabilize your blood sugar, insulin, and energy levels to prevent overeating later on.

In lieu of processed foods, like chips or sweetened bars, commit to noshing on something more nutritious. Try a golf ball-sized portion of nuts or seeds along with a tennis ball-sized serving of fruit; or a cup of raw veggies (like sliced red bell pepper and cucumber) paired with hummus or roasted chickpeas.    

RELATED: Best Snacks for Weight Loss

Make dark chocolate your sweet treat

Over the next month, try this simple experiment that’s helped many of my clients in a major way: Build what I call a “daily dark chocolate escape” into your day. That means enjoying a few squares of high-quality dark chocolate (with at least 70% cacao) during “you time,” without any distractions. So no laptop, no TV, and no phone.

Research shows that a small daily dark chocolate indulgence curbs cravings for both sweet and salty foods. This trick can help you resist temptation for other goodies. Having one square after lunch and one after dinner may be a smart way to break up your treat, and keep your sweet and/or salt tooth adequately satisfied.     

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees. See her full bio here. 

from Weight Loss - Health.com http://ift.tt/2iwKSbq
via IFTTT

Read More about this post

Body Reboot

from Weight Loss - Health.com http://ift.tt/2ik9CUl
via IFTTT

Read More about this post

Looking To Lose Weight? Whole30 Might Hurt Instead of Help

This article originally appeared on CookingLight.com.

Those setting weight loss and healthy eating resolutions have undoubtedly heard of the newest dieting fad, Whole30. Known for being a month-long reset of eating habits, the diet is a restrictive one that focuses on eliminating "bad" food groups. 

Participants of Whole30 must eliminate grains, legumes, dairy, processed food ingredients (like MSG and sulfites), sugar, and alcohol. The rules are simple, don't eat these food groups, don't weight or measure yourself, and don't cheat. The touted results from the month-long program are weight loss, clearing up of digestive and skin issues, subsiding unhealthy food cravings, and overall higher energy.

The Whole30 mindset has little sympathy for those attempting to change their eating habits. If you slip up, by having a pat of butter on your sweet potato or taking a bite of that coworker's birthday cake, then you must start over the 30 days. You can't create Whole30 versions of your favorite foods either. Coconut flour pancakes or cauliflower pizza crust? Totally off limits because, despite using approved ingredients, you're still setting your mind up to crave junk food. 

Complaining isn't tolerated, with the program reading “It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard."

This hard line method of "all or nothing" goes against what many of us at Cooking Light believe, that progress is more important than perfection. Whether it's an entire lifestyle overhaul or baby steps in daily choices, these decisions will eventually help on your journey to achieving your weight and health goals.

Along with this strenuous mindset, Whole30 eliminates plenty of healthy food options that we believe are part of a wholesome diet. Here's a break down of why you should keep these foods in your diet:

• Legumes: This category, which includes beans, lentils, and peanuts, is packed with protein, fiber, and various nutrients. They can make for a nutritious, and affordable, plant-based protein option. For meat-eaters legumes can help lighten up traditionally calorie-heavy meals like chili, and vegetarians can benefit from featuring them as a main dish, like in Lentil Shepherd's Pie.

• Whole Grains: Refined grains, often blamed for health crises like the rising rates of obesity and diabetes, shouldn't be confused with their more nutrient-dense whole grain cousins. Not only have whole grains been linked to weight loss, it has also been found that increased consumption could possibly lead to a longer life. Hearty ingredients like brown rice, bulgur, oats, and other whole grain varieties can be included in a healthy diet.

• Dairy: While a dieter's first thought may be that lower-fat versions of dairy staples like yogurt or cheese would be the healthiest option, research is showing it may be best to eat full-fat dairy products. With less processing, more satiating power, and a tendency to taste better, opting for full-fat dairy can pay off in the end. While moderation is key, ingredients like protein-packed Greek yogurt, high-quality cheeses, and calcium-rich whole milk can be part of a nutritious lifestyle.

While the Whole30 diet may be a feasible option for those needing a stringent plan to keep them in line, it's not ideal for long-term changes in weight or eating habits. Instead, we recommend sticking with a varied diet of whole foods, being mindful of your eating habits, and not forgetting portion control to accomplish a healthy lifestyle.

from Weight Loss - Health.com http://ift.tt/2hQFGhy
via IFTTT

Read More about this post

Weight Loss Success Story: "I Lost 68 Pounds Using the Buddy System"

Jennifer Walczak, 29, 5'5", from Bowmansville, N.Y.
Before: 215 lbs., size 18
After: 147 lbs., size 8
Total pounds lost: 68
Total sizes lost: 5

I was no stranger to overindulging; I routinely scarfed down wings and pizza during family takeout nights. I knew I was overweight, but in all honesty, my attempts to cut out unhealthy foods were halfhearted. That is, until my 2011 Florida vacation. After a week of cheesy, fried fare, not even my stretch leggings fit. On the flight home, the elastic band dug into my waist as I sat in a seat I'd had to squeeze myself into. I was mortified—even more so when I got home and realized I weighed 215 pounds.

RELATED: Here's How 15 Real Women Lost 50+ Pounds

Finding food balance

I could no longer ignore my poor eating choices, so I signed up for Weight Watchers. The program's point system made planning healthy, portion-controlled meals (like chicken and veggie rice bowls) easy. I also became obsessed with the support I got at each weigh-in. Knowing the staff was so invested in my progress motivated me to work harder.

Onboarding exercise

My other strategy: enlisting the help of a friend to get me to the gym. On our first trip, the initial 10 minutes on the elliptical left me out of breath and convinced that exercise wouldn't even help me. But with her encouragement—and a water break—I pushed through to 25 minutes that day. By the end of the second week, I had ditched 7 pounds. Soon I began experimenting with different gym classes to keep things interesting.

I continued eating well and added 20 minutes of HIIT workouts daily. Eight months later, I had shed another 35 pounds, and friends from high school began to notice my progress.

These days, I'm 68 pounds lighter and the person my co-workers and friends come to when they want to get back on track themselves. I love that my story inspires the people I care about to live their healthiest lives.

RELATED: 15 Metabolism Secrets That Can Help You Blast Calories

Jennifer credits smart eating and consistent exercise for her lasting success

Excuse-proof your morning: Getting out the door for my 5:30 a.m. workout isn't always easy. I lay out my workout clothes the night before so I have one less barrier between me and my favorite part of the day—exercising.

Pack in protein: I love pancakes, but the full-fat version made with butter isn't that healthy. I do 1/4 cup of oats, a mashed banana, an egg white, blueberries, and half a scoop of chocolate protein powder. It's just as satisfying and twice as filling!

Have an active commute: I live a mile and a half away from my office, so every day, I walk to and from work with a co-worker. It's a simple way to sneak in exercise, and doing it with a friend keeps us both motivated.

Jennifer's wearing: New Balance running jacket ($120, kohls.com), Gaiam yoga capri leggings ($45, kohls.com), and Nike women's running shoes ($80; kohls.com).

 

As told to Lindsey Murray

from Weight Loss - Health.com http://ift.tt/2hzF7gP
via IFTTT

Read More about this post

57 Ways to Lose Weight Forever, According to Science

The ultimate list of research-backed weight loss tips that will keep the pounds off for good.

from Weight Loss - Health.com http://ift.tt/1jbLhzm
via IFTTT

Read More about this post