How to Lose Weight at the Gym | Get Fit

The options are almost endless when trying to lose weight at the gym. Take advantage of the equipment offered because cardio and strength machines will definitely transform your body. Meeting with a personal trainer or nutritionist at the gym is also an excellent way to learn how to exercise correctly as well as eat the right foods. The gym is a great environment to be in–especially when trying to lose weight.

Step 1

Use the cardio equipment and strength machines to gain muscle and burn fat. Cardio equipment is great for getting deep into those fat stores. Equipment like treadmills, elliptical, arc trainers, stair steppers, or exercise bikes can burn fat for energy during your workout. Using these items for 20 to 60 minutes, three to five times a week, will help you lose weight, according to the American College of Sports Medicine (ACSM). Strength machines help build muscle, and muscles burn calories all day long–even when you leave the gym for the day. The ACSM recommends two to three days of strength training per week.

Step 2

Join an aerobics class or take part in a program that interests you. There is a plethora of classes to choose from. If you love to dance, join a ZUMBA class. ZUMBA is 60 minutes of fun-filled dance moves that give you an excellent cardio workout. Kickboxing, indoor cycling, water aerobics, step aerobics, or even pole dancing classes are just a few options offered at some gyms. Call your local gym and see what it has that may interest you.

Step 3

Sign up for personal training sessions. A personal trainer will design a workout program just for you to help achieve the results you desire. Whether you meet with a trainer once a week or five times a week, it’s always nice to have fresh ideas put into your routine. Having a trainer is also a great way to be held accountable. You may be more likely to work out if you have someone waiting for you to show up and encouraging you..

Step 4

Use the pool to add variety to your workout and take stress off your joints. Walk, run, or swim in the pool to create water resistance against your body and burn more calories. Some gyms offer exercise classes in the pool where you can learn new exercises to add to your routine. The pool allows you to exercise without pressure on your joints or lower back.

Step 5

See if your gym has a nutritionist or can recommend one. Dietitians and nutritionists plan food and nutrition programs, supervise meal preparation, and oversee the serving of meals. They can also prevent and treat illnesses by promoting healthy eating habits and recommending dietary modifications. Adding healthy eating to your exercise routine can increase your weight loss and your energy.


  • Get a workout partner. You can motivate each other to go to the gym, keep each other company in a class full of strangers, or provide some healthy competition to push each other a little further.

Photo Credits:

  • fitness equipment image by Sunshine Photos from

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or


How to Lose Belly Weight After 50

by Carly Schuna

Losing weight can become more of a challenge as you get older, but it’s still possible to tone your tummy and maintain a healthy physique. According to the Mayo Clinic, middle age signifies a period when people normally begin to lose lean muscle mass and gain body fat. Weight distribution may send much of that fat to the midsection, especially on women, but you can keep it in check with smart eating and regular exercise.

Step 1

Banish belly fat with regular cardio, which is more effective at burning calories than strength exercise. While it won’t allow you to “spot reduce,” cardio can eliminate excess fat in all areas of your body and won’t neglect your stomach. More intense exercise will burn more calories, but it’s fine to start slowly and build up to longer and harder sessions. Try to meet the American College of Sports Medicine’s recommendations of 150 minutes or more of moderate physical activity each week with biking, jogging, dancing, swimming or aerobics.

Step 2

Include strength exercises in your routine, even though you can’t eradicate belly fat with only them. They’re very effective at toning muscles and can give your stomach a sleeker look, but they also perform the important work of keeping bones and muscles strong and ensuring that you have a balanced, steady core. The classic crunch and situp are great for strengthening abs, but it can be more helpful to do exercises that involve multiple muscle groups. In a 2001 study commissioned by the American Council on Exercise, bicycle crunches were found to be the ab exercise that engaged oblique muscles most effectively. Try static exercises, too, such as holding a plank pose for as long as you can.

Step 3

Cut the amount of calories you need to steadily lose weight. By cutting 500 calories per day from your diet, you’ll lose about a pound per week, and eventually that extra fat will come off your stomach. As the Mayo Clinic notes, you’re likely to need fewer calories as you age, especially if you’re less active. Keep track of what you eat with an online calorie counter, and forgo processed foods and sugar-rich foods in favor of foods with low-energy-density levels – meaning they have many nutrients and few calories.

Step 4

See your doctor for approval before starting any new diet or exercise program. Losing belly fat is a gradual process, so it’s normal to see slow but steady change. Check up again if four to six weeks of a new program have passed with no evident change.


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About the Author

Carly Schuna is a Wisconsin-based professional writer, editor and copy editor/proofreader. She has worked with hundreds of pieces of fiction, nonfiction, children’s literature, feature stories and corporate content. Her expertise on food, cooking, nutrition and fitness information comes from a Level 1 personal training certification and years of in-depth study.


Weight Loss Hacks:Life Hacks for Weight Loss That Can Help You

Disclosure: This post may contain affiliate links. This means, we may receive a small commission if you choose to purchase something from a link we post (including links to because we are a participant in the Amazon Services LLC Associates Program.) Don’t worry, it won’t cost you anything.

There are weight loss hacks that can help you lose weight.   Easy things to incorporate into your daily life to make it happen!  What’s even better is that these life hacks for weight loss are natural, not fads or gimmicks.  Lets’s get started!

weight loss hacks

Weight Loss Hacks


Have you ever consumed a half a gallon or more water in a day?  In my opinion, this is one of the best hacks for weight loss. There is not a lot of room left for junk food.  Try it for 30 days.  I’m on day 14 of the water challenge and I’ve lost 3 pounds.  – Not to mention I’ve got more energy and feel a ton better!

weight loss hacks

2.  Use a smaller plate.

It helps your mind think there is more food and there is less you can put on a plate.

weight loss hacks

3.  Walk a bit further.

Take that last parking stall at the mall and walk a bit further.

Take the stairs vs elevator/escalator.

weight loss hacks

4.  Eat Breakfast within 30 minutes of waking up.

Healthy smoothie recipes found here.

weight loss hacks

5.  MOVE.

Get up and move with your kids.

weight loss hacks

6.  Stop drinking soda and junk.

Go for water.  Flavor it with fruit if you need to.

17 natural weigh loss hacks - #weightlosshacks

7.  Eat 1-2 cups of veggies before lunch and dinner.

You’ll be too full to finish your dinner.  Aaaand that’s a good thing!

17 natural weigh loss hacks - #weightlosshacks

8.  Have your treats…just not the entire bag.

Portion out your treats.  OR…you’ll have eaten the entire thing without noticing.

17 natural weigh loss hacks - #weightlosshacks

9.  Break up with your diet.

Make it a lifestyle change, not a period of time.


10.  Stop the fat talk and become your biggest fan


17 natural weigh loss hacks - #weightlosshacks

11.  Kids at the park?

Don’t sit on the bench.  Flex those muscles.  Here. 

weight loss hacks

12.  Use weights in your workout.

 Research a HIIT workout.  They really work.

17 natural weigh loss hacks - #weightlosshacks

13.  Bring your running shoes when you are on vacation.

There are always places to run.  Wake up 30 minutes early and get that workout in.

17 natural weigh loss hacks - #weightlosshacks

14.   Maintain your healthy eating habits on vacations

Take food with you.  NEVER be hungry.  When you are hungry you’ll splurge and make bad food choices.

17 natural weigh loss hacks - #weightlosshacks

15.  SLEEP

Get at least 7-8 hours a night.  If this is something you struggle with, get help by reading how to get your best night’s sleep.

17 natural weigh loss hacks - #weightlosshacks

16.  Choose snacks in natural packaging.

It goes without saying that the healthiest snacks are REAL foods, grown in nature. Snickers wrappers are man made. Learn more by seeing these snacks in nature’s packaging.

17 natural weigh loss hacks - #weightlosshacks

17.    Choose foods that make you feel good.

How do you feel 1 hour after eating that triple scoop ice cream cone?  Sluggish?  Tired?  Note how you feel after eating a high lean protein chicken dish.

17 natural weigh loss hacks - #weightlosshacks

*Bonus 18.

5 Natural Body Cleanse Drinks to boost your metabolism, burn tummy fat, and make your digestive system run…smoothly.

5 Body Cleanse Drinks Pinterest Image

Life Hacks for Weight Loss

You can do it.

You are the only one that can make it happen…AND you are strong enough.  Be that change and start using these natural weight loss hacks in your everyday life.

P.S.  We are not medical professionals.  Consider consulting your physician before doing anything so we won’t be held responsible if something goes awry.  Thanks.  We love you.

Want more hacks?

17 parent hacks that could keep you sane.  Here. 


16 beauty hacks to make you look and feel younger.  Here.



How to Lose Weight in Your Face

When women gain weight, there’s always a spot or two that the extra padding seems to go to first. For some it’s their bellies; others their butts. Some may even feel like they’re being called “baby cheeks” or “chipmunk cheeks” more often than before.

If you’re in that last group — feeling like you often gain weight in your face — don’t freak out about those puffier cheeks just yet. These are the all-natural steps experts say you should take to help you feel like you’re putting your best face forward.

1. Talk to your doctor.

Before you can figure out how to lose weight in your face, you need to know why you’re gaining it. While it could be genetics — they play a role in where you store fat — medications or bigger health issues could also be at play, says Pearl Dworkin, a licensed esthetician and holistic nutritionist at Facials By Pearl in San Francisco. So the first thing you need to do is chat with your physician about any recent changes to your treatment plans, or any other new symptoms you may be experiencing that could possibly be connected to your weight gain. They’ll be able to help you determine the best course of action, whether that’s figuring out the root cause of a bigger problem or simply switching to a new medication.

2. Analyze your diet.

While everyone knows that food can show up on your face in the form of sugar-induced acne, your diet could also be causing your face to puff up. “The same foods that [can] lead to the inflammation that causes arthritis and asthma [could also] inflame your face,” says Melissa Eboli, chef and certified wellness counselor at ViaMelissa.

If you’re not sure what your specific food hangups are, an elimination diet like Whole30 could help you hone in on which groceries are causing problems. Common inflammation-inducing ingredients include soy, corn, gluten, dairy, shellfish, and processed foods, Eboli says. Other potentially problematic items? Salt, sugar, and alcohol, Dworkin adds.

To double your efforts, Eboli says you should also add in daily doses of anti-inflammatory foods. Ginger, turmeric, zucchini, coconut, lemons, and beets — not to mention plenty of high-quality H20 — can all be helpful, she says.

3. Exercise regularly.

While everyone loses weight differently, dropping as little as 3 to 5 pounds can show up on your face first, Eboli says. That’s because when you exercise your whole body (and eat healthy), you burn fat all over. So while there’s sadly no magical way to target face fat, a direct result of overall weight loss can be looking slimmer in the face.

4. Give your face a workout.

Facial Magic – Rediscover the Youthful Face You Thought You Had Lost Forever!: Save Your Face with 18 Proven Exercises to Lift, Tone and Tighten Sagging Facial Features

Way back in 1989, Cynthia Rowland began teaching Facial Magic, a regimen of 18 facial exercises that take 35 seconds each and require isometric contraction with resistance. “I teach you how to anchor the muscles on your face and inside your mouth to create contractions that lift, tone, tighten, and shorten sagging facial muscles,” she says. While some are skeptical of the practice, Rowland’s routine has been around for nearly 30 years now — so clearly she’s onto something. And it can’t hurt to try, right?

5. Get your beauty rest.

This isn’t just a cliché: If you’re sleep-deprived, it’s likely puffing up your face, Dworkin says. It’s simple: Your body repairs itself during sleep, which helps keep your endocrine system — something that influences almost every cell, organ, and function of our bodies — healthy. So if you’re not getting enough shuteye, then your body isn’t able to do as many behind-the-scenes repairs. Pair that with the fact that your body processes slow down as you age, and you’ve got yourself a recipe for a less-than-lustrous-looking face.

6. Go for the massage.

GingerChi Roller Anti Aging Jade Roller Therapy

“Our face, like the rest of the body, accumulates lymphatic fluid under its skin that leads to puffiness,” Dworkin says. Getting a manual facial massage can temporarily flush that fluid, especially under the jawline, a lymph-rich area. “It will give you a thinner and more sculpted face,” she says, though the results will only last if you’re taking good care of yourself overall. Not into the idea of a professional treatment? Jade rollers are back in a big way, and experts say they could help increase lymphatic drainage in the face while in the comfort of your own home.

7. Don’t rush into surgery.

“In most cases, it’s not a good idea to have facial fat removed, especially as you get older,” says Dworkin, who’s worked for a plastic surgeon. “Removing fat pads can remove structure from your skin, making you age oddly.” However, she does admit she’s seen good results with the surgical removal of hereditary, under-eye fat pads and extra fat that forms under the chin. “But if you choose surgery, don’t bargain shop,” she warns. “Carefully research surgeons and find a highly-experienced one who makes you comfortable.”


Family fun day – BOB fm Home Counties

Saturday, July 20th

Event Summary

Holding a fun day to raise money for Stevenage Army cadet force.

There will be stalls a ferground coming and candidflos sweet stall bonse castle and much much more.

This is been held at Thomas allayn school Academy.

Old town Stevenage from 11am to 1600pm.

Saturday 20th of July.

Price: Free

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(BOB fm is not responsible for external websites)


Old Town Stevenage

Thomas Allayn School Academy

Old Town Stevenage

More details for this venue


The event runs from 11:00am to 4:00pm on the following dates.

Select a date to add this event to your calendar app.

  • July 20th

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we’ve played…

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Lose Weight with Type 1 Diabetes

Editor’s Note: Cliff Scherb, Founder of Glucose Advisors and TriStar Athletes LLC, is a nutrition and fitness expert. He consults through virtually teaching his decision support system – Engine1 the app and its methodologies to aspiring T1 individuals and athletes. Cliff also creates custom training programs and insulin plans for endurance athletes, using Training Stress Modeling and real-time coaching. To inquire about coaching openings, FB LIVE sessions, and general questions please email

Losing weight can be difficult — add Type 1 diabetes to the mix with its daily management demands — and it’s even more of a challenge. I know, because I’ve been a Type 1 diabetic for 29 years and I’m also an endurance athlete.

The internet is saturated in advice on how to lose weight with or without Type 1, so it’s hard to know what is worth while and what will just waste your time — or worse, can negatively impact your health.

I’m not going to declare all out war on carbohydrates, or tell you can or can’t drink your calories in the form of olive oil, or feast and fast with cayenne peppers and maple syrup. No, the real distilled learning from my years of consulting and data analysis shows that a balanced, low-insulin diet with nutrient timing and activity is the best way to lose weight with Type 1 diabetes. It also helps you maintain brain and body function as well as energy levels.

If you are reading this you’ve probably already given this some thought and know why it’s important to lose weight and/or lean out, but I maintain it’s all about performance!

Performing means living a longer or healthier life or if you’re an athlete, it can also translate to beating out your competition.

Things that Impact weight loss for T1Ds –

  • Basal and bolus amounts and timing
  • Insulin on board
  • Nutrient shifting and timing (planning out of meals)
  • Total daily fat intake and calories
  • Total Activity Level
  • Sleep quality and duration
  • Quantity of sugar in the diet
  • Alcohol consumption
  • Stress levels

Why high carbohydrate diets alone don’t work

Let’s begin with our protein hormone insulin — the center of discussion. Insulin is a hormone in the body that allows the uptake of glucose into the cells for energy metabolism and blood sugar balance. (For those who are Type 1 diabetic, their bodies do not make insulin and take insulin supplementation via injection or insulin pump). Higher doses of insulin in the body, whether Type 1 diabetic or not, will help to build muscle as well as aid in the storage of adipose tissues (a.k.a. fat).

If you are a Type 1 diabetic this may seem fairly obvious, that as you increase the carbohydrates in your diet so too does this cause variability in your blood sugar. Consuming 55% or more of your total calorie needs from carbohydrate dramatically increases the insulin that you must take. Increased daily doses and round the clock “insulin on board” (active insulin in the body) can lead to more carbohydrate metabolism from foods you eat and from glycogen stored in your muscles. These higher levels of insulin throughout the day leave little time when fat from the body can be burned and or metabolized. Keep in mind, insulin tells the body to “store” fat and “burn” glucose or glycogen from the muscles (uptake sugar from the blood).

This situation will be neither ideal for the Type 1 diabetic, nor active individual seeking a leaner body composition.  Consuming carbohydrate especially prior to being active can cause a rise in insulin levels that burns carbohydrate more exclusively and does a poor job of chipping away at the fat stores we all have. At times, a high carbohydrate diet will provide ample energy, however the blood sugar crashes from insulin spikes also perpetuates a sense of being hungrier due to fast absorption versus slow. This means this nutrient alone is not the silver bullet.

So what is the right amount of carbohydrate then? The human body drives much like your car and carbohydrates are the gas tank. Your tank can only hold say 16 gallons (carbohydrate) of gas and trying to put 17 gallons in a 16 gallon tank will only lead to weight gain. The trick is to strike the right balance to fill the tank. For Type 1 diabetics who use a pump or track their total daily dose, this gas tank analogy is equivalent to the total daily dose of insulin. Meaning, the average total daily dose (assuming relatively stable blood sugar and no weight gain) is the baseline for knowing if your body is full up at 16 gallons or half-full at 8 gallons (close to “empty”). Non-diabetics need to monitor the total grams of carbohydrate via an app or other tracking method to do the same.

In my experience with our T1 diabetic athletes, it’s rare that they ever “bonk” as most will learn with coaching how to track their total daily doses and make sure they have enough “gas” in the tank to drive across town. Total carbohydrates should flex up on more active days and ramp down for inactive ones, simple as that.

Note: For those who are very active (greater than 8 hours + per week of activity) carbohydrates can ramp even up more dramatically and with a greater focus and emphasis on lean proteins (20-30% of daily calorie needs) and modest amounts of good fats (15-25% of daily calorie needs).

Why high fat diets alone won’t work

The high fat/low carbohydrate diet has its positives and negatives, yet as a stand-alone nutrient source it doesn’t hold up. Here are two big time pros to this diet strategy:

  1. Lower insulin levels in general are great for balancing blood sugar levels and sustaining energy. When you consume mostly fats, they are VERY slowly absorbed and it can take up to 8 hours for very high fat meals to fully absorb. During this time these fats can slow any carbohydrate absorption and create a slow trickle of energy where the need for insulin is relatively lower.
  1. Increased fat burning metabolism due to lower levels of total daily insulin. With a lower amount of insulin circulating through the body, it allows for fat to be burned more readily. Think the lower the amount of insulin in your system, the higher the fat burning contribution.

So then why not go all in with fat? Here are two even bigger cons to the singular approach of fat consumption only:

  1. Fat has nine calories per gram versus carbohydrate and protein. If the goal is to lose weight and lean out, then total calories must be considered. This is more than double when you compare things side-by-side, gram for gram. In addition to having more calories, they are absorbed in a slow way over time and can actually have a sustained insulin need and or effect for many hours. This is especially so if they are consumed with faster burning/absorbing carbohydrates and proteins. No one wins on a high fat high carbohydrate diet!
  1. High fat diets choke off energy levels. When you consume good fats, due to how slowly they absorb, you may not receive that energy into the blood stream for many hours. This can leave you tired, irritable, yawning and depleted enough that you cannot be as active or active at all. Using the car analogy, it’s as if the car only receives a little injection of gasoline while you are driving and stalls out from time to time.

In addition, fat can satiate and mask hunger which is great, however, at some point the body must receive enough calories and often times this comes in the form of quick energy when we get past hungry and crave sweets and sugar.  Not having enough timely carbohydrate energy leaves you fatigued enough that you may not be as active and hence not burn calories as much as you could have, which is also critical to weight loss.

Why a balanced, low-insulin diet with nutrient timing and activity is the best

Given that there are positive aspects of both a high carbohydrate and high fat diet, the combination and timing aspect brings together the better of these two approaches and is furthermore enhanced when you introduce activity. The key is to use insulin timing, which is the same as timing carbohydrates, fats and proteins. Insulin has a leveraged effect at various times of our day and especially around activity. Let’s look at an example:

You plan to do an activity first thing in the morning, whether it’s a walk, a run or bike ride. How much do you eat?What do you eat? For any activity less than 60 minutes, it’s perfectly okay to eat nothing. The reason for this is that your body has an amount of stored up glucose (glycogen) that it can access for approximately an hour. This means you don’t need to consume carbohydrate immediately to sustain this activity and it also means you won’t need insulin prior to or during which means you can burn more fat. (Insulin tells the body to store fat and burn carbohydrates – a resource you are already carrying stored in the muscles.)

If you are in fact hungry and need to eat prior to your activity, you should consume a small amount of good fats (i.e. almonds or sliced avocado) to satiate you until you can have your first meal of the day. Good lean proteins also work well in this way however for Type 1s, some amount of insulin may be necessary which can make the fat burning session less successful.

The key is to do the workout slightly fasted and with as little food as necessary to satiate and sustain you.  For Type 1 diabetics the most important factor to consider before being active is how much insulin is on board from both basal rate and boluses. If there is insulin on board, some amount of glucose will need to be consumed to prevent a low blood sugar. Due to the fact that synthetic insulin has a duration of insulin action from 3.5-4.5 hours, timing a meal and when you are going to be active may take planning.

When you are done being active, you can now bring carbohydrates and protein into the picture. Carbohydrates to replenish muscle glycogen that was lost and protein to balance blood sugars and repair and develop lean muscles.  Post activity you are highly sensitized to insulin and its effects of “mopping” up glucose for use. The amount of insulin your body needs to absorb glucose prior to exercise may be 50% more versus 50% less (And up to 70% less) when consumed post exercise. This bodes well for trying to reduce ones total daily dose of free floating insulin and leaning out. It’s also at this time you would want to shy away from good fats in favor of protein and carbohydrate due to the insulin timing. Outside of this recovery window you can transition back to a greater balance of all macronutrients including good fats.

If the activity is very easy in nature, (defined on a scale of perceived effort 1-10, 10 being a maximum type of effort, less than a 3 would be considered very easy) then its not necessary to have copious amounts of carbohydrates but rather a higher proportion of protein and some good fats post activity with only a modest amount of slow burning carbohydrate. (To see an example of nutrient coaching for low to moderate activity levels, follow here.)

Whether you are very active or lightly active the balanced approach should mix the macronutrients (proteins, fats, and carbohydrates) as follows.

Less Active Individuals % of total daily calorie needs (30 minutes to 2 hours per week of total activity)

  • Carbohydrate 30-40%
  • Protein 15-30%
  • Fat 25-40%

Basal: 45-50%

Bolus: 45-50%

Highly active Individuals % of total daily calorie needs (8 hours + of activity per week)

  • Carbohydrate 50-60%
  • Protein 20-30%
  • Fat 15-30%

Basal: 40-45%

Bolus: 55-60%

To pull it all together isn’t easy, but who said it was?! Life will happen fast and timing insulin and nutrition will be tricky as you are locking into insulin over many hours of the day with varied meals. Only practice and learning with repeated steps and planning can lead to greater success. Ultimately, choosing the balanced low insulin approach via nutrient timing will lead to longer-term weight loss and happiness with enhanced blood sugars.

Cliff Scherb, Founder of Glucose Advisors and TriStar Athletes LLC, is a nutrition and fitness expert. He consults through virtually teaching his decision support system – Engine1 the app and its methodologies to aspiring T1 individuals and athletes. Cliff also creates custom training programs and insulin plans for endurance athletes, using Training Stress Modeling and real-time coaching. He can be contacted at


The Prediabetes Diet Plan | Everyday Health

Experts believe the number of people living with diabetes will rise dramatically over the next 40 years.

If current trends continue, according to the Centers for Disease Control and Prevention (CDC), as many as one in three adults could have the disease by 2050.

And about 79 million American adults now have prediabetes, a condition marked by above-normal blood sugar levels that aren’t high enough to be diagnosed as type 2 diabetes.

If there’s a silver lining to these alarming statistics, it’s that there’s plenty you can do to prevent the disease or slow the progression, including eating a balanced diet.

Everyone can benefit from a healthy eating plan aimed at containing prediabetes, regardless of whether you’re at high risk for developing type 2 diabetes, says Barbara Borcik, RD, a certified diabetes eductor at the Diabetes & Nutrition Center at Northwest Hospital in Randallstown, Md.

7 Golden Rules of Healthy Eating

Here are seven sound diet principles that can keep your blood sugars from creeping upward, among other health benefits.

  • Skip the sugary drinks. No sweet tea. No juice. No soda. No sweetened lemonade. No mocha latte coffee creations. “My number one recommendation to people is: Don’t drink your sugar,” Borcik says. Sugary drinks provide nothing more than empty calories, and they won’t help you feel full. “All the sugary drinks out there are a real risk factor for obesity,” she stresses.
  • Pull back on portions. You still can eat many of the foods you like, just have smaller amounts of them, Borcik says, adding that this is especially true for starchy foods like white rice, white potatoes, and pasta. Cut out high-calorie, junky snacks, and save your decadent desserts for special occasions. Remember that even healthy foods can lead to weight gain if you eat too much of them, and being overweight is a primary risk factor for type 2 diabetes.
  • Fill up on fiber. Eat plenty of high-fiber foods, including vegetables, fruits, beans, and whole grains. Fiber helps you feel fuller longer and can help you eat less to avoid weight gain. At least half your plate should be fruits and vegetables that have been steamed or sautéed in healthy fats. Those veggies can be fresh, frozen, or canned. Just skip the canned vegetables with added salt.
  • Be choosy about fats. Your diet should have some fat, but opt for the healthiest sources: olive and vegetable oils, nuts, seeds, and avocado. Buy low-fat or fat-free dairy products such as reduced-fat cheeses, non-fat or low-fat yogurt, and skim milk.
  • Drink alcohol only in moderation. Men should have no more than two drinks a day, women no more than one. A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits of 80-proof.
  • Choose lean meats. To easily identify lean red meats, look for cuts that have the word “round” or “loin” in their name, such as top round or pork loin. Even with these better-for-you picks, trim all visible fat. Opt for white-meat chicken or turkey without the skin. Adding fish to your diet two to three times a week is part of a diet that can help diabetes prevention. Bake, broil, roast, grill, or sauté rather than fry to keep it lean, Borcik says.
  • Stay hydrated. Drink plenty of water. People often mistake thirst for hunger, which can lead to overeating and weight gain. “You feel better when you’re hydrated,” Borcik says. “Staying hydrated helps to lower your blood sugar, which you should do anyway.”

Diet and Exercise Go Hand-in-Hand

A prediabetes regimen also includes regular exercise, both aerobics and strength training, to help you get to a healthy weight and maintain it once you’re there, says Borcik. Plan for at least 30 minutes a day.

Borcik also suggests sneaking exercise into your daily activities by parking farther from the entrance at the mall or your office building, using the stairs instead of elevators, and taking a walk around your workplace at lunchtime.

The best way to prevent type 2 diabetes is to follow a healthy lifestyle, which includes making smart food choices. If your diet could use a makeover, don’t wait until your doctor sounds the prediabetes alarm to make changes. An ounce of prevention is worth a pound of cure.


50 Weight Loss Tips for College Students

You’ve probably heard of the Freshmen 15, but of other college students gain weight too.

If you don’t like the numbers flashing on your scale, here are 50 weight loss tips:

  1. Don’t use a cafeteria tray – you can pile too much food on it. Only eat what you can carry to the table with your own two hands.
  2. Avoid the cafeteria’s self-serve ice cream. A Dairy Queen self-serve ice cream cone is 280 calories.
  3. Avoid yogurt toppings. A medium scoop of yogurt is 113 calorie, but that doesn’t include all the brownie chunks, sprinkles, gloppy fruit sauce and M&M’s that college students dump on it.
  4. Stop binge drinking. Five 8-ounce margaritas equal up to 2,500 calories. Five 12-ounce beers equal up to 800 calories. Five shots of liquor add up to 1,000 calories.
  5. Don’t play Beer Pong, Flip Cup and other drinking games — you’ll drink more than you think.
  6. Post this warning on your dorm mini fridge: To loose one pound of weight, you must burn 3,500 calories more than you consume.
  7. Don’t eat anything straight out of a bag or carton.
  8. Avoid dorm vending machines. You don’t need a Kit Kat bar at 1 a.m.
  9. Visit Rachel & Ramen for healthy cooking tips from a student attending College of William & Mary.
  10. Start a food journal and write down everything you eat.
  11. Use an online calorie counter.
  12. Wear a pedometer, which counts your footsteps.
  13. Air pop popcorn instead of using caloric microwave popcorn.
  14. Avoid mega, super and large sizes.
  15. Drink 100% fruit juices. Orange, grapefruit and pineapple juices are healthier than apple, grape or pear juice.
  16. Get enough sleep.
  17. Drink lots of water.
  18. Bored with water? Try flavored water, seltzer water or unsalted club soda.
  19. Never eat second helpings.
  20. Use a salad plate for your dinner plate.
  21. Eat breakfast. Eating in the morning makes you less hungry later and reduces the temptation to pork out at lunch.
  22. Eating breakfast will jump start your metabolism and give you more energy during the day.
  23. Avoid fast food. Duh.
  24. Only eat a serving size:
  25. A serving size of meat is about the size and thickness of a deck of cards.
  26. A serving size of cheese (one ounce) is about the size of four dice.
  27. One teaspoon of butter is about the size of your thumb tip.
  28. Get emotional support. Have your friends support you if you’re trying to lose weight.
  29. Set realistic goals. It’s better to aim to lose one or two pounds a week rather than decide you want to lost 30 pounds as soon as possible.
  30. Write down your food goals and how you hope to achieve them.
  31. Eat slower. You’re more likely to stop eating when you’re full if you eat slowly.
  32. Get off your butt. Sign up for an intramural squad.
  33. Visit the gym. College health centers are often gorgeous and they are usually FREE. Try to exercise for at least 30 minutes a day.
  34. Eat healthy snacks like:
  35. Edamames – delicious soybeans you can heat up in microwave.
  36. Quarter cup of nuts.
  37. Raw veggies and hummus.
  38. Frozen grapes, frozen blueberries, frozen strawberries.
  39. Graham crackers.
  40. Pretzels.
  41. Peanut butter with apple slices.
  42. Frozen fruit bars with no sugar.
  43. Rice cakes made from whole grain rice.
  44. Forget weight-loss pills. They can be dangerous and the effects are short lived.
  45. Eat less pasta.
  46. Don’t assume that you can eat more because you’re drinking a diet soda.
  47. Ditto for sugar substitutes.
  48. Don’t eat late at night.
  49. Set a time to weigh yourself each day or week and stick to that time.
  50. Don’t hate yourself for messing up from time to time. It’s going to happen.

Lynn O’Shaughnessy is the author of The College Solution and she also writes for TheCollegeSolutionBlog.

Weight loss image by Jude Doyland. CC 2.0.


How to make sims lose weight — The Sims Forums

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I mean besides exercise. I worked hard for my sim to lose weight and now she is fat again lol she doesn’t have a foody trait or anything.

I play rotationally and this sim seems to not control her weight when I don’t play her lol



  • I remember reading that we can train our sims, but if they continue to do what they have been trained to do when not being played I don’t know.
    I’m hoping that works, because I’m training my sim to jog and visit the gym. I’m hoping she continues when I go and play someone else.

  • I remember reading that we can train our sims, but if they continue to do what they have been trained to do when not being played I don’t know.
    I’m hoping that works, because I’m training my sim to jog and visit the gym. I’m hoping she continues when I go and play someone else.

    Yeah I thought I have trained her… when I played other families I would see her jog around time but she wasn’t losing any weight.


  • Do you have Cool Kitchens? Easiest way is Taste of Diet ice cream. Add it to DO restaurant menus if you don’t want sims to own the machines.

    If you have GTW there is also Slimify serums.

    If you have spare reward points there is Insta Lean potion too.

  • Foods have caloric value so watch what your sim eats. Salads, chicken and fish have less calories than fried foods and desserts. I also never let my sims eat unless the bar is yellow and for sims actively trying to loose weight I wait until it is in the orange before they eat. My legacy founder was at the top of the weight scale and lost it in 4 sim days, she did nothing but workout, swim and do yoga, she ate only salad usually only once a day and worked out a lot at the gym which had the Bracing Breezes lot trait as well as having the trainer skill bonus. Check out her story on my blog

    Sims in the City!




  • Eat salad and that kind of foot. Like a diet.

    There is a special diet ice cream


    If you can get enought lifetime points, you can buy a potion to make your sim slim again


    Click My Signature to see my sim’s blog!


  • Foods have caloric value so watch what your sim eats. Salads, chicken and fish have less calories than fried foods and desserts. I also never let my sims eat unless the bar is yellow and for sims actively trying to loose weight I wait until it is in the orange before they eat. My legacy founder was at the top of the weight scale and lost it in 4 sim days, she did nothing but workout, swim and do yoga, she ate only salad usually only once a day and worked out a lot at the gym which had the Bracing Breezes lot trait as well as having the trainer skill bonus. Check out her story on my blog

    Sims in the City!


    Good job!


  • well My sim finally did it


    with jogging a few days at the gym and fruit salads. she now looks like this.



  • well My sim finally did it


    with jogging a few days at the gym and fruit salads. she now looks like this.


    Wish it was that easy IRL!!!


    I’d be super thin by now!!



    The Bristol Simmer

    ||Find my builds and legacy updates on the gallery! Have a happy day!



  • @TheBristolSimmer

    me to, I go on the wii but have never got anywhere as close as this. It took my sim about three sim weeks. If only it was that easy for us.

  • I’ll have to try these, my female sim is getting a bit bigger than I had intended for her too

  • Use treadmill or cheat cas.fulleditmode


  • Taste of diet is awesome. Slimify made my sim rail thin. lol

    Me on:
    Twitch jovi_jov
    Twitter BarbieSimmy
    Origin SimsBarbie


  • I actually really like the difficulty with losing weight in Sims 4. Before all you had to do was run on the treadmill for 3 hours but now not only does it take days but you have to diet as well. This feels far more realistic and is a fun challenge as well (I had sims put on a few pounds to try and lose it for them).



  • I would use the insta-lean potion you can buy in the rewards store but that’s cause I’m lazy.. ironically



    Origin ID: McFizzleShizzle

  • Being completely honest, my sims gain weight by having children, I know it usually happens in rl but it’s A LOTT!

  • I’m closing this thread as it was necro’d.

This discussion has been closed.

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7 Causes of Weight Loss in Pets



/ via Shutterstock

Sudden Weight Loss in Pets

By John Gilpatrick

While controlled weight loss, planned in conjunction with a veterinarian or veterinary nutritionist, is incredibly beneficial for pets that are overweight, there are certain forms of weight loss in animals that can be concerning.

“If a patient is on a weight loss plan for obesity, vets generally recommend about one to two percent loss of bodyweight per week,” says Lara Bartl, DVM, DABVP, assistant professor at the Virginia-Maryland College of Veterinary Medicine at Virginia Tech University, but unless you are trying to achieve weight loss, she adds, any weight loss should be considered significant and investigated.

Unplanned or rapid weight loss may be symptomatic of something serious. Here are the most common reasons for unwanted weight loss in pets:


Cailin Heinze, assistant professor of nutrition at the Cummings School of Veterinary Medicine at Tufts University, says cases of weight loss related to parasites aren’t as common as they once were because many pets are on monthly heartworm protection drugs. However, not all products are equally effective against all worms.

“Whipworms, in particular, aren’t killed by a lot of products,” she says. These are more common in dogs than in cats and pets will contract these by ingesting contaminated food or water. Along with weight loss, symptoms of an intestinal parasite in pets can include include vomiting (intermittent or persistent), soft stool, diarrhea and/or decreased appetite. Using a broad spectrum de-wormer, Heinze says, is one of the first things vets might do to help a dog with these symptoms.


Intestinal cancer (lymphoma and/or lymphosarcoma) is one that causes weight loss in both dogs and cats, Heinze says. While it’s more common in older dogs than cats, it’s a serious diagnosis. The tumor may appear in the stomach, intestines, or rectum and other symptoms include vomiting, poor appetite, and abdominal pain. Additionally, any type of cancerous process can cause weight loss, including cancer of the gastrointestinal tract, liver, gallbladder and kidneys. 

Kidney Disease

Unlike some of the other conditions for which weight loss is a symptom, pets with kidney disease won’t start dropping pounds right away. “If they’re only getting diagnosed after they’ve started losing weight, they’ve probably had the disease for a long time,” Heinze says.

The same is true for hyperthyroidism, a disease for which weight loss is a symptom in cats but not dogs, Heinze says. The difference: pets with kidney disease will drink and urinate a lot, while cats with hyperthyroidism eat to excess and have excessive thirst (polyuria). 

Advanced Heart Disease

Like kidney disease, pets with heart disease won’t start losing weight immediately. In fact, some dogs may gain weight, despite a loss of appetite (the cause: bloat).

Generally speaking, Heinze says loss of appetite is the easiest way to tell if your pet’s weight loss is concerning or not. If you’ve noticed a small amount of unplanned weight loss, try adding calories to their diet, she says. “If they eat more and gain weight, they’re probably OK.”

In addition, make sure you’ve isolated that pet’s food from the food of other pets in the house. The experiment must be controlled, which also means vigilance against feeding table scraps or too many treats.

Dental Disease

Oral pain, Bartl says, may lead to weight loss in pets, as dogs and cats will have a hard time chewing hard kibble when they’re dealing with an abscess or other gum problem. Treatment for the underlying condition should address the weight loss problem, but monitor your pet’s appetite closely to make sure it’s back on track. 

Changing Food

Not all cases of seemingly inexplicable weight loss are explained by a disease or a condition. Heinze says one of the most common explanations for weight loss is changing your pet’s food.

“I have had people come to me because their dog is losing weight. They had a complete work-up done and no one could find anything wrong,” she says. “It turns out the dog’s food was changed. The owners were feeding it the same amount every day, but the new food had 20 percent fewer calories.”

Heinze says it’s easy to miss this because foods are marketed in seemingly haphazard ways when it comes to nutrition. “Sometimes, a food that is marketed for overweight pets – it might say ‘healthy weight’ or ‘weight maintenance’ or ‘reduced calorie’ – might have more calories than ‘regular’ food,” she says.

If you plan to change your pet’s food, check the ingredient labels of both brands and make the swap based on calories. Heinze says that if you’re looking for food that’s truly meant to help your dog lose weight, look for the word “light” on the label.


This is not as common as medical causes, Bartl says, but stress can cause changes in a pet’s appetite and should not be overlooked. She lists changes in the household and the addition of a new pet as possible sources of stress-induced weight loss.

Concerned your pet is stressed? Look for these five signs of stress in cats or find out how to calm an anxious dog.

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