Go with your gut: the secret to weight loss lies in our stomach's bacteria

It’s the variety of food you eat that dictates your health, writes Rosie King.

One decade, we’re told to cut fat from our diets to lose weight. The next, we’re told to count calories. Then it’s all about ditching carbs. But could it be that we’ve had it wrong all along and the secret is actually already within us? More specifically, within our gut?

Tim Spector, a professor of genetic epidemiology and author of The Diet Myth [Hachette], says yes. “The more diverse your gut microbes, the more likely you are to be healthy and lean, and the more sparse your microbes, the more likely you are to be overweight,” Spector says. “This is knowledge that didn’t exist five years ago.” 

How many snacks per day should you eat to help with weight loss?

Snacking — is it good or bad? Can between-meal noshing help to manage your weight or is it just another opportunity to eat more?

The notion behind eating smaller, more frequent meals is simple: spreading out one’s daily calories over the course of the day will help to regulate appetite, boost nutrient intake, improve glucose and insulin control and even help keep metabolism revved up — so the story goes. While others report snacking is used to satisfy cravings, pass the time or deal with unsettling emotions.

But it depends on what constitutes a snack.

In a snack-obsessed society where companies are coming up with endless new ways to package foods we can eat on-the-run, along with our current Instagram obsession with bliss balls and luscious smoothies, many snacks are in fact energy-dense, containing as many calories as a small meal. So, it is very important to keep in mind that portions matter — a lot.

If You Want to Get Fit, Stay Real and Forget the Latest Trends

Elise A. Miller is the author of Star Craving Mad, and her new satirical romance novel, Tracing the Bones, is out in June. Elise is also a kettlebell instructor in Philadelphia, PA.

I was at the pool with my son the other day when a woman — in her 40s like me — said, "I hope you don't think I'm nuts, but you win. You have the best body here. You're ripped!" I elbowed my 11-year-old in the ribs and said, "Honey, did you hear that?"

"Thank you so much. You just made my month," I said to my new best friend ever. We got to talking because how could I not. I spent years envying other women's bodies before I finally learned how to truly transform my own and feel not only confident in a bikini but MILFy.

One of the things the woman asked me was what I did. I told her resistance training. She glazed over when I mentioned kettlebells, so I didn't elaborate. Between you and me, I also use dumbbells, a pull-up bar, my own bodyweight, resistance bands, parallettes, and a barbell. I have about 10 moves I do per day, most days of the week, and I've been doing them since 2011. That's four years of dedicated training using basic exercises. All this and I make sure I eat around or above 100 grams of protein a day, letting fats and carbs take care of themselves.

Protein, Fibre, Apple Cider Vinegar: 10 weight loss hacks to help you lose kilos faster

Diet tricks to help you lose weight faster this year

Whether you're looking to trim down fast or just tired or trying fads and trends that just don't work, then these might be your answer. Losing weight doesn't need to be hard. By making simple swaps and adding a few extras to your diet you can see great results in no time.

1. Eat More Plant Based Foods

Plant based foods are loaded with vital nutrients and phytochemicals our bodies need to for good health and for healthy weight management. They are high in dietary fibre to promote better digestion and bowel regularity, and are generally low in saturated fats and calories.

Weight Loss: 10 signs you need to shed kilos

The traditional way of finding out if you’re overweight, the Body Mass Index (BMI) calculator, is now considered outdated and incorrect. Instead, there are 10 other tests you can undergo to find out whether you’ve got kilos to shift

1. How Wide is Your Waist?

“The measurement of your waist is more important than using the BMI calculator to determine whether you need to lose weight,” Michael Cunico, national personal training manager for Fitness First Australia, says. According to the Heart Foundation, if you’re a man and your waist measurement is greater than 94cm (or more than 80cm for women), it can indicate internal fat deposits. This fat coats the heart, kidneys, liver  and pancreas and can increase the risk of chronic disease.

Dance, yoga, weights: The exercises to keep your mind fit

There’s no question that when you exercise, you feel good. Here are some exercises to keep you feeling great on the inside.

Regular exercise does wonders for your mental wellbeing; from boosting your mood and your self-esteem, to improving your memory. Research is also proving that physical activity helps people who suffer from depression and anxiety. If you’re in need of a pick-me-up, or you’re looking to better your mental health, here are some exercises to try. 

Yoga

It’s commonly known that yoga reaps just as many mental benefits as it does physical. According to research from the Boston University School of Medicine, yoga has been found to elevate brain gamma-aminobutyric (GABA) levels; a natural brain chemical that helps to calm your nervous system.

The Workouts That Help You See Weight-Loss Results Faster

Are you maximizing your calorie-burning time when you work out? Make those minutes count with these workouts for weight loss. Read on to learn just why these workouts are great for losing those pounds, as well as routines for each type of workout.

Add Cardio Intervals

Cardio intervals, or short sprints in between slower recovery periods, are better at helping you lose weight than steady-state cardio because they force your muscles to work harder without adequate oxygen, a process called anaerobic conditioning. This helps your muscles burn more fuel, perform better, and grow in the long run and can even cause certain gene changes in your body that fire up your metabolism. And since bigger muscles equal more fat burn, interval training is a smart strategy to incorporate into a few cardio workouts each week.

4 EFFECTIVE AT HOME WEIGHT LOSS WORKOUTS

No time to hit the gym? No worries. Check out these 4 killer at-home workouts for every fitness level!

Have you set a resolution to get into the best shape of your life, but can't afford a gym membership, or you simply shy away from a room packed full of treadmills, ellipticals, and free weights? Don't worry—not going to a gym doesn't spell disaster. You can still achieve your goals from the comfort of your own home.

The nice thing about home workouts is that they're high on the convenience factor. Whether you have kids and don't want to hire a sitter, or your schedule is just too hectic and that drive time to and from the gym isn't possible, a home workout solves most dilemmas. Not to mention, it eliminates any excuse for not working out.

3 Things You Need to Grasp in Order to Lose Weight For Good

You've been trying to lose weight for months or maybe even years. You finally drop enough to fit into those jeans you wore in college, but sooner or later, you can't even slip them over your thighs again. Why does losing weight have to be so hard? Here are some difficult things you'll need to swallow in order to lose the weight and keep it off for good.

Diets Aren't the Answer

While many people lose weight ditching carbs or going on a liquid diet, these methods can't last forever. These diets are often not nutritionally sound or so restrictive you end up binging on all the foods you crave. Plus, when you hit your goal weight and go back to your old eating habits, the weight is bound to come back.

Slimming down and being able to maintain this smaller version of yourself is all about making a lifestyle change. That means figuring out a healthy diet that can be maintained for the rest of your life. What's been proven to work is a diet full of fruits and veggies, whole grains, and lean proteins. Of course you're allowed to cheat every once in a while — and it can actually help diminish cravings — but indulgences should be in moderation. It'll take some getting used to, but soon you'll adapt to your new healthy way of eating and wonder how you ever used to down cheeseburgers, soda, and cookies every day.

How to lose weight and keep it off

Maintaining a healthy weight is a key consideration for good health. However, when many of us try to drop a few pounds we go about it in the wrong way. Victoria Taylor, senior dietician at The British Heart Foundation, talks diet myths, how to lose weight the right way and how to keep it off for good...

Your weight can make a difference to your risk of coronary heart disease (CHD). Being obese (having a BMI of 30 or greater) is a risk factor, but weight is also linked to other conditions like high blood pressure, and type 2 diabetes, which can also increase your risk of CHD. 

If you’re not sure if you need to lose weight then knowing your BMI can be a good starting point and help you figure out whether you are the right weight for your height. Check your waist circumference too as your body shape is also important. Carrying too much weight around our middle increases risk, even if BMI is within the healthy range.

Mediterranean Diet Meal Plan: Week 1

With this heart-healthy plan, Good Housekeeping brings the Mediterranean to you with heaps of fruits and vegetables, fish, poultry, lamb, olive oil, grains, dairy — and a little wine.

Take advantage of the season's plentiful produce and enjoy this diet rich in antioxidants and unsaturated fats. You can even fire up the grill for several of these tasty dishes. Get going and celebrate summer Mediterranean style!

Substitutions

You may switch ingredients in these recipes if they contain foods you dislike — just be sure you substitute foods with a similar calorie count (USDA National Nutrient Database for Standard Reference). For example, if you don't like fish, you may substitute the same number of calories' worth of chicken; if you abhor tomatoes, you may substitute green beans. If you prefer peaches on cereal instead of strawberries, peaches are peachy with us.

How to Lose Weight Faster, But Safely

No gimmicks, no lies — just 11 science-based shortcuts from slim-down guru Jim Karas.

"The trouble with dieting," I hear many women say, "is that it takes too long. If I want to look good for my anniversary next month, I should've started losing weight way back in February. Now that I'm finally focused, it's too late." Well, yes and no. Taking the long-term approach to weight loss is wise because it means you'll lose pounds slowly and steadily -- making it more likely that you'll keep them off. But there are ways to rev up your metabolism so you burn calories and lose weight more quickly. Check out my favorite no-fail jump starts.

10 Diet Tips That Will Transform Your Life

These small, smart changes can really pay off in the long run.

You've heard a million diet tips, but they never seem to stick. The reason? They're all based in the short term. Here's the truth about how to eat — and think about food — so your body can maintain a healthy weight over a lifetime.

1. Don't obsess about dairy.

Research suggesting that full-fat dairy may actually be good for your waistline is getting a lot of attention lately. One 12-year Swedish study found that participants who ate more full-fat dairy products — such as butter, cream, and whole milk — actually had less belly fat than their peers who opted for the low-fat stuff. But this is by no means definitive. "Before you swap your skim milk for whole, keep in mind that the research on dairy fat is still emerging," says registered dietitian Karen Ansel. Some experts even suggest shunning dairy altogether and subbing in nut milks. The best bet? Go with what feels good and works for you, but know that may change over time.

Sixteen Best Exercises for Weight Loss Part Two

9. CrossFit

CrossFit, like high intensity training, is only suitable for individuals who have been exercising on a somewhat regular basis for a couple of months.

Originally designed to train first responders and Special Forces, CrossFit is a workout regimen that involves weight lifting, endurance exercises, plyometrics, strength and speed training and kettlebell exercise routines, among other activities.

One thing you won’t lose with CrossFit is interest. Unlike other routines that involve doing one exercise for a specified amount of time, CrossFit incorporates many activities into one intense, fat-burning workout.

It’s designed to target all of the major components of physical fitness, including endurance, flexibility, speed, power and cardiorespiratory fitness.

Sixteen Best Exercises for Weight Loss Part one

There’s no getting around the fact that in order to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise.

Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.

So dust off those workout clothes and pick one of these nine best exercises for weight loss to get started today on your path to a slimmer, healthier you.

1. Walking

Walking is an ideal exercise for weight loss: It doesn’t require any equipment, other than a decent pair of walking shoes, and you don’t need a gym membership to do it.

It’s a low-impact exercise, which means it won’t blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months.

The 5 Best Strength Moves for Weight Loss

Do this tone-up-all-over strength workout 2–3 times per week, leaving at least a day's rest in between.

Your "Tone Up All Over" strength routine

Do this all-over strength workout 2–3 times per week, leaving at least a day's rest in between. 

Each move is a "compound" exercise, meaning it targets multiple muscle groups, so you get a really big bang for your strength-training buck! Rest for 30–60 seconds after each set. 

Squat to Overhead Press

Works quadriceps, hamstrings, butt, abs, shoulders 

A. Stand with feet shoulder-width apart, elbows bent, a 5-pound weight in each hand at shoulder height, palms forward. Lower into a squat (don’t let knees go past toes); hold for a moment. 

B. Push through heels to stand up, pressing weights overhead. Return to starting position. Do 3 sets of 15 reps.

12 tips to help you lose weight on the 12-week plan

Get off to the best possible start on the NHS Choices 12-week weight loss plan with these 12 diet and exercise tips.

1. Don't skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. 

2. Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. 

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. 

A 7-Day, 1200-Calorie Meal Plan

Follow this and you'll slim down fast and still feel satisfied.

Part of sliming down involves a simple, sensible exercise and eating plan. Here's a week-long menu for our Lose 20 Pounds Fast Diet program: Over the next 90 days you should aim to consume 1,200 calories a day plus calorie-free beverages as desired, and take a multivitamin and a 400-milligram calcium supplement daily.

Day 1

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

The Very Best Way To Lose Weight&Keep It Off

Introduction

A positive attitude is very important for successful weight loss and weight management. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.

You can control your weight. To lose weight, you must eat fewer calories or burn up more calories than you need. The best way to lose weight is to do both.

Following a very low calorie diet can leave you feeling deprived and can increase the temptation to binge. Often, very low calorie diets make you lose muscle instead of fat. You are then left with a body that jiggles instead of one that is smooth and toned. Exercise helps you keep the muscles and lose the fat.

20 Little Ways to Drop the Pounds and Keep Them Off

Ways to eliminate unwanted calories, sneak in exercise, and get your mind and body in great shape.

Avoid the weight

Bad news: The average person gains one to two pounds a year.

Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.

If you're finding this out a little too late—and you want to actually lose some of that weight—you have to downsize by 500 calories a day. But you don't have to slash them all from your plate.

"You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss," says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won't see dramatic changes immediately, but small tweaks like these will pay off over time.