CARVILLE: A path to healthy weight loss

CARVILLE: A path to healthy weight loss

As you may remember, I am focusing on a weight loss because so many have that as the major resolution plan for 2018.

By now many have probably fallen off the wagon, but that doesn’t mean we have failed. It’s only February. Let’s get back on the wagon.

Remember two basics we have already discussed. The ‘Warren Buffett’ principle: set a realistic weight loss expectation, and ‘Basal Metabolic Rate’ concept: the minimum number of calories to keep you alive.

The calories consumed ‘above’ the Basal Metabolic Rate are the calories that are needed to function in society – move, walk, play, work et cetera. These are also the calories which can create excessive-weight and obesity when consumed in excess.

SOUNDS SIMPLE

Basically, weight loss is simple. Start with a healthy diet, control portions and lose weight. But if it were really that simple, almost no one would be overweight.

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We all know the dangers of excessive weight, but the fact is the 70-percent of adults in America are overweight or obese.

I have compiled 16 rules for losing weight. I wish I had the space to cite them all in this article. You may remember that I am working on a syllabus where I hope to integrate a Nevada County effective weight loss program.

I can briefly enumerate a few that are obvious and some that are subtle.

A FEW TIPS

Start with a healthy diet: OK, that’s obvious: vegetables, fruit, whole grains, but why is it so hard to do it? For a good reference check out the USDA’s guidelines at http://www.Choosemyplate.com. It is good resource with lots of links to further information.

Keep an eye on portions: You know that as well. Eat all the broccoli and spinach you want. But remember almost all packaged foods contain too much sugar, salt or fat. Be conscious. Last week, there was an obese, young woman in the grocery line in front of me. She had several cartons of ice cream in her basket along with a lot of other stuff she shouldn’t eat. There were probably 6,000 calories in all that ice cream. I’ll bet she never thought of those calories, just the pleasant feelings of eating that Cherry Garcia.

Don’t rely on will power: You read that right! Starving yourself will not work. Your body will react to a drastic reduction of calories. Instead, control your food environment by getting rid of junk foods, avoid the pantry between meals, use smaller plates, avoid driving by fast food restaurants.

Go for low-density foods: Dr. Rolls of Pennsylvania State University developed a well-regarded ‘Volumetics’ eating plan. Eat those foods which have low energy-density, e.g. fruits, vegetables, soups and grains…. and avoid low-moisture or high-fat foods, e.g. cheese, crackers, cookies, fried foods. For example, snack on grapes instead of raisins because a cup of grapes has 120 calories while a 1/4 cup of raisins has the same amount.

Exercise: Yes, you know that too. Not a lot to say here except certain types of exercise are more effective for dropping weight. I know of individuals who have exercised for years and not lost the weight that they wanted.

REVIEW YOUR MINDSET

I am reminded by a retired local policeman and friend. I’ll call him Sam – not his real name. Sam tried his ‘self-styled program of diet and weight for years without success. He wouldn’t listen to other advice, even though his program was not working.

One day, he pulled over a guy who gave Sam a lot of lip and said, “You’re fat!.”

Well, that did it. He changed his mindset, got on board with a new diet and personal training and then lost all the weight he wanted in six months.

TO YOUR HEALTH

I hope that we all, as residents of Nevada County, can follow though with our New Year’s weight loss resolutions. Yes, it is easy to back off and rationalize falling off the wagon. Yes, sometimes it seems too hard or complicated.

But please remember, your health may be pretty good today, but excessive weight can play some mean tricks on you. You know what those tricks are… low self-esteem, limited life-time earnings and romantic relationships, diabetes, cancer, stroke, high blood pressure and the list goes on.

To quote Yogi Berra, “We made too many wrong mistakes.” Now let’s stop making wrong mistakes and make 2018 a better year.

These 4 Essential Oils Can Help You Reach Your Weight Loss Goal

These 4 Essential Oils Can Help You Reach Your Weight Loss Goal

Sniff your way to a slimmer, healthier you!

February 5, 2018

essential oils for weight loss
 
You may already know that essential oils can help with everything from headaches and congestion, to upset stomachs. But did you know that they could also be a secret weight loss weapon?

Some essential oils can have a pretty major impact on your mood, which in turn, could help nix the urge to nosh mindlessly. And others could affect things like blood sugar and fat-burning—two things that have a direct impact on weight.

So, which ones work? Here’s a look at five research-backed picks, plus how to give them a try to reap the best results. Incorporate them into your routine, and you just might see slim down progress a little bit sooner.

Trying the Whole30 diet? Stay on track with these tips:

essential oils for weight loss
Peppermint

It’s no secret that we’re more prone to giving into junk food when we’re wiped. Which is where peppermint oil comes in. “Many of our cravings and eating habits are rooted in fatigue, brain fog, or stress,” says Taz Bhatia, MD, integrative health expert, and author of Super Woman RX. According to a Journal of Alternative and Complementary Medicine study, a whiff of the cool, refreshing scent can ease mental exhaustion. In turn, this could strengthen your resolve to refuse that cookie or brownie. Dropping some peppermint oil into a diffuser should do the trick. (Don’t have one? Consider picking up one of our favorites.)

Buy it now: Now Essential Oils, Peppermint, $10.24, jet.com

MORE: What 5 Women Want You To Know About Losing 50-Plus Pounds

essential oils for weight loss
Grapefruit

This citrusy scent just might play a role in boosting your metabolism. One study found that inhaling grapefruit essential oil spurred the breakdown of fat tissue in rats by stimulating their sympathetic nervous systems.

Experts have more to learn about how grapefruit essential oil might help humans with weight loss—but the benefits are thought to come from limonene, a chemical compound found in many citrus fruits, explains Eric Zielinski, DC, author of The Healing Power of Essential Oils.

Buy it now: Aura Cacia Organic Essential Oil, Grapefruit, $7.49, jet.com

MORE: How To Organize Your Kitchen For Weight Loss Success, According To Science

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We hope you enjoy the products we’re recommending as much as we do! Just so you know, Prevention may get a share of sales from the links on this page.
essential oils for weight loss
Lime

Animal studies suggest that the aroma of lime essential oil seems to suppress appetite and promote weight loss. Like its cousin the grapefruit, the benefits are thought to come from limonene, which seems to play a role in curbing hunger, Zielinski says.

MORE: This Family Documented Their Entire Weight-Loss Journey In Photos And The Results Are Amazing

For the biggest benefits, try adding 5 to 6 drops of lime essential oil to a diffuser shortly before a meal. Or, rub 12 drops of oil blended with one ounce of carrier oil (like almond or jojoba) into the back of your neck or abdomen. “It will penetrate into the bloodstream within minutes,” says Zielinski.

Buy it now: Aura Cacia Freshening Pure Essential Oil, Lime, $4.12, jet.com

essential oils for weight loss
Lavender

The floral oil is known for its calm-inducing, tension-taming properties. Which, if you’re prone to scarfing down snacks when you’re frazzled, could nix the urge to stress eat. (And help you cut out loads of extra calories!) “When we’re in a state of relaxation, we don’t seek comfort behaviors [like overeating] that might not be the best for us,” Bhatia says.

MORE: These 5 Essential Oils May Help Treat Your Health Conditions

Just the scent of lavender is enough to make you feel more mellow, found one Oregon Health & Science University study. But for a serious chill pill, indulge in the aroma while spending a few minutes in child’s pose, Bhatia suggests.

“I Had A Problem”: Roxy Jacenko Opens Up About Her Drastic Weight Loss

“I Had A Problem”: Roxy Jacenko Opens Up About Her Drastic Weight Loss

“I was in a really bad place and while I had a four-pack which, I thought, was fantastic, realistically I was starving myself” – by marie claire

Roxy Jacenko has spoken out about her drastic weight loss and problematic relationship with food in what she describes as a dark period of her life.

Speaking to The Daily Mail, the PR mogul recounted how she lost 12 kilograms in 12 months—and dropped to 49kg at one point in 2016 -2017—after battling breast cancer and coping with her husband’s insider trading prison term.

“I was having personal issues, had been diagnosed with cancer, managing my businesses (Ministry of Talent, Sweaty Betty PR and Pixies Bows), had the two kids and a husband that was in jail,” she recounted.

“I recall going to mum’s place on a Tuesday for family dinner and her forcing food on me – there is no doubt I had a problem.”

Jacenko explained that her diet mainly consisted mostly of sashimi sushi and green juices at the time.

“If I was hungry, I would go to bed if I was at home to stop myself going to the fridge. I was obsessed, unhealthily obsessed,” she recalled.

But while Jacenko was in a “really bad place”, she says she received positive reinforcement from fans after posting post-workout selfies on Instagram.

“It’s funny how when people say you are looking “great” even though you are well on your way to being skin and bone that you buy into it and keep trying to get slimmer!” she told The Daily Mail.

“I was in a really bad place and while I had a four-pack which, I thought, was fantastic, realistically I was starving myself.”

But now, Jacenko says she has now reevaluated her lifestyle choices and is at a “much healthier weight” and keeping a “balanced gym and eating regime”.

Weight loss alert: This man lost 52 kgs by following this diet and just walking every day!

Weight loss alert: This man lost 52 kgs by following this diet and just walking every day!

TNN | Updated: Feb 6, 2018, 16:49 IST

For weight watchers, the bigger issue than their weight is being joked about it. For Valmonte Dcosta, even though his weight was an issue, his body shamers were the real problem. Valmonte decided to get into shape rather fight back with his words. And as luck and hard work would have it, he lost a massive 52 kgs! Wondering how Valmonte lost all that crazy extra weight? Read on!
Name: Valmonte Dcosta

Occupation: Travel agent

Age: 24

Highest weight recorded: 135 kgs

Weight lost: 52 kgs

Duration it took me to lose weight: 3 years

The turning point: My turning point came when I was diagnosed with kidney disease.

My breakfast: 1 cup of no sugar coffee with skimmed milk and rawa dosa or cheela or wheat cereals or museli or poha

My lunch: 3 wheat rotis and 1 vegetable dish with less oil and no salt or rice (once in a week)

My dinner: 2 or 3 wheat roti and vegetable dish with less oil and no salt

I indulge in (What you eat on your cheat days): Snacks like vada or samosa but fried in olive oil or dark chocolate without sugar

My workout : 2 hours of walking daily

Fitness secrets I unveiled: Staying fit makes you feel stronger and better.

How do I stay motivated? I chose to answer body shamers by staying fit rather than replying back. This is what kept me motivated.

How do you ensure you don’t lose focus? I make sure I walk every day and weigh myself daily in the morning to ensure I maintain my weight. Even 100 grams increase in my weight makes me sad.

What’s the most difficult part of being overweight? You are stuck to limited choices of clothes. I am a person who loves to dress up, and this was a setback for me. Also, I felt ashamed to see people due to my shape.

What are the lifestyle changes you made? The major change was to cut off junk food and sugary foods since I love them both. However, I have understood that both can lead to weight gain and hence should be avoided.

Lessons learnt from weight loss: A healthy lifestyle means a healthier and a happier life.

Ferne McCann shows off incredible 30-day weight loss: photos

Ferne McCann shows off incredible 30-day weight loss: photos

The reality star shared before-and-after photos

Ferne McCann has wasted no time in regaining her pre-baby figure following the birth of daughter Sunday in November. The 27-year-old recently completed a 30-day weight loss challenge, and documented her journey in contrasting before-and-after photos. Posing for two mirror selfies, Ferne stripped down to just a pink sports bra and underwear to highlight her new toned shape. The photos were shared by her former TOWIE co-star Dan Osborne on Instagram. He wrote: “#motivationmonday Well done to team mate and good friend @fernemccann @fernutrition for her 30 Day Challenge progress. You are looking a million and should be so proud of yourself.”

ferne-mccann-weight-loss-instagram

Ferne McCann shared before-and-after photos of her 30-day weight loss challenge

Ferne became a first-time mum at the start of November, and quickly bounced back into shape. Speaking on Lorraine a month later, she admitted she was not focused on fitness – and credited her weight loss to healthy dinners cooked by her mum. “Breastfeeding definitely helps,” she added. “I feel like this skirt is covering up a few sins! But I’m not going to the gym…”

STORY: New mum Ferne McCann defends herself after posting controversial picture

ferne-mccann-baby-daughter-sunday

The reality star welcomed daughter Sunday at the start on November

The reality star has been raising her daughter as a single parent after splitting from baby Sunday’s father, Arthur Collins, who was jailed for 20 years in December for carrying out an acid attack in a nightclub. Asked how she was coping, she told host Lorraine: “I surrounded myself with all my friends and family. I don’t want to talk about it [Arthur’s crimes]. I don’t want to dwell on it. I want to look to the future.” Ferne also admitted on her documentary, Ferne McCann: First Time Mum, that she has been struggling on her own. She said: “There is not a day goes by that I haven’t cried. It’s for so many reasons, it’s because I’m scared, I feel lonely, I feel sad.”

The 4 Best Childhood Desserts With Super-Healthy Ingredients & The Results Were Drool-Worthy

The 4 Best Childhood Desserts With Super-Healthy Ingredients & The Results Were Drool-Worthy

Photo: Simple Mills

A lot of people make resolutions to eat healthier in the New Year, but in my work as a registered dietitian, I’ve found that guidelines that are too strict can leave people bailing on their goals in just a few weeks—or even a few days! My goal, as not only a healthy professional but someone who loves food, has always been to recreate my favorite childhood classics with a healthier and unique twist so that I can avoid restricting myself too much. I love sharing recipes and tips that help other people maintain the same kind of balance.

The trick is to pay attention to the ingredients in the packaged foods that you’re eating. A lot of items are advertised as “healthy,” but more often than not the ingredients tell a different story. Most packaged items, especially desserts, contain a crazy amount of excess processed ingredients. Learning what to avoid on nutrition labels can help you develop healthier habits, but instead of just telling people what they can’t have, I love sharing tips to create healthier versions of classic indulgences.

Swapping refined sugar for natural sweeteners like honey, maple syrup, coconut sugar, and dates is a great way to stay on track. When you get in the habit of choosing sweets that are smartly sweetened using natural/minimal ingredients, you can enjoy having the occasional sweet treat and truly enjoy it without feeling like it’s a setback.

If you don’t have time to cook, there are a few options that offer pre-made healthy desserts. I’m always recommending Simple Mills to my clients—they’ve created an incredible line of baking mixes, crackers, and cookies, all free of artificial flavors and fillers, gluten, soy, corn, dairy, and grains. I love keeping the chocolate chip cookies on hand for when cravings strike, so I don’t succumb to something far less healthy for my body.

If you do feel like cooking, here are four of my favorite healthier alternatives for dessert. Don’t worry, they definitely don’t skimp on the flavor. Check them out!

Superfood Banana Bread

Photo: Rachael DeVaux

This superfood banana bread is on a whole new level: the same great flavor as your classic recipe, but packed with nutrition (and very minimal ingredients).

Ingredients

  • 1 mashed banana
  • 1 teaspoon vanilla extract
  • ½ cup unsweetened almond milk
  • 3 tablespoons coconut oil
  • ¼ cup ground flaxseeds
  • 2 tablespoons chia seeds
  • 1 teaspoon cinnamon
  • 3 scoops collagen peptides
  • 1 box Simple Mills Banana Muffin Mix

Method

  1. Heat oven to 325°F.
  2. Whisk eggs, milk, banana, vanilla extract, and coconut oil together in a large bowl. Add ground flaxseeds, chia seeds, cinnamon, and collagen, and mix until well-blended. Pour batter into lightly greased 8-by-4-inch loaf tin. Bake for 30 minutes.
  3. Then, cover loosely with foil; bake an additional 25 to 30 minutes or until a toothpick comes out clean and edges of loaf start to pull away from the pan. Cool 10 minutes before removing from pan.

Chocolate Bark

 

This bark is surprisingly easy to make and requires only three or four ingredients. It’s added-sugar-free and completely customizable! If you’re a chocolate lover, this one is definitely for you.

Ingredients, Chocolate mixture

  • ½ cup melted coconut oil
  • ⅓ cup cacao powder
  • 1 teaspoon vanilla extract
  • 2 tablespoons MCT oil optional
  • ½ teaspoon maple syrup (OPTIONAL if needing a sweet boost)

Ingredients, Toppings

  • 1 tablespoon chia seeds
  • 1 tablespoon hemp seeds
  • 3 tablespoons raw cashews
  • ¼ cup granola
  • 3 tablespoons fresh blueberries
  • 2 tablespoons pumpkin seeds

Method

  1. Melt coconut oil in a large bowl, then mix remaining ingredients together.
  2. Cover an 8-by-8-inch dish with parchment paper and pour liquid mixture over the top.
  3. Freeze for about 5 to 7 minutes until majority of mixture has set but is still soft enough to allow the toppings to stick.
  4. Top with chia seeds, grain-free granola, coconut flakes, cacao nibs, cashews, blueberries, and drizzled nut butter.
  5. Freeze for another 20 minutes, remove from freezer, and break into large pieces. Store in airtight container in the freezer.

Power-Packed Frosted Chocolate Cupcakes

Simple Mills not only carries the healthiest of box mixes, but it also has a line of organic frosting made with coconut oil. This just shows that really anything can be modified by using smarter ingredients.

Ingredients

  • 3 eggs
  • ⅓ cup water
  • ⅓ cup coconut oil
  • 1 tablespoons vanilla extract
  • ¼ cup ground flaxseed
  • 2 scoops collagen peptides
  • 1 teaspoon maca powder
  • 1 teaspoon cinnamon
  • 1 box Simple Mills Chocolate Muffin & Cake Mix
  • 1 tub Simple Mills Organic Chocolate Frosting

Method

  1. Heat oven to 350°F. Grease a muffin tin using coconut oil or use cupcake liners.
  2. Whisk eggs, water, vanilla, and oil in large bowl. Add remaining baking mix and stir thoroughly.
  3. Pour batter into pan.
  4. Bake cupcakes for 15 to 20 minutes or until a knife inserted in the center comes out clean. Remove from oven and let cool for 10 minutes.
  5. Top with Simple Mills Organic Chocolate Frosting.

Peanut Butter Cups

 

Peanut butter cups are my weakness! If you are one of many who love a classic peanut butter chocolate mix, you have to try these out. I recreated the delicious combo using just a few simple ingredients.

Ingredients, Chocolate

  • 2½ bars chocolate (I used a mixture of 100 percent cacao and 85 percent chocolate bar. Feel free to use a less bitter chocolate for a sweeter taste OR add a bit more maple syrup to the mixture)
  • 1 tablespoon melted coconut oil
  • 1 tablespoon maple syrup

Ingredients, Filling

  • 2 tablespoons coconut flour
  • 1 teaspoon vanilla extract
  • 1 tablespoon melted coconut oil
  • ⅓ cup sunflower butter (or any nut butter: peanut butter, almond butter)
  • 1 tablespoon maple syrup
  • 1 scoop collagen peptides (optional for a nutritional boost)

Method

  1. Melt chocolate in microwave (every 30 seconds, stir until it turns liquid), then stir in coconut oil and maple syrup.
  2. Pour a very small amount of chocolate into silicone mold cups to cover only the bottom. Place in freezer for 5 minutes.
  3. Create filling by mixing together coconut flour, vanilla, coconut oil, maple syrup, sunflower butter, and collagen peptides, if using.
  4. Remove silicone mold from freezer and roll filling into small rounds. Place over the base of hardened chocolate. Press down gently so that the top of the filling measures below the surface of the mold and that the sides don’t touch. Once they are all filled, pour remaining melted chocolate over the top (using a spoon) until it reaches the surface of the mold.
  5. Freeze for another 10 minutes then remove each individual mold.
  6. Store in airtight container in fridge or freezer.

What you need to know about ‘losing the last five kilos’

What you need to know about ‘losing the last five kilos’

The new year has well and truly started and if your goal is to lose weight, you should be well on your way.

But is there a little bit of weight you just can’t shed?

Dietician and author, Susie Burrell, joins Chris Smith to explain why this may be happening and shares the top tips from her new book Losing the Last 5kg.

“It’s not about a diet, it’s about the tips to help us control our weight.

“If your goal is to lose that last few kilos, why perhaps have you not been losing it? Is it worth trying fasting? Is timing of your meals important? It’s those real dietic aspects.”

Susie says socialising is an important part of the weight loss conversation.

“We eat food in a social environment and we’re heavily influenced by those around us whether it’s at work or at home.”

Cheryl Baker says her husband finds her sexier than ever since she joined Dancing on Ice, thanks to her incredible weight loss

Cheryl Baker says her husband finds her sexier than ever since she joined Dancing on Ice, thanks to her incredible weight loss

The former Bucks Fizz singer has lost half a stone since last month as she reveals how her and her husband keep their marriage exciting

Now CHERYL BAKER has revealed that thanks to Dancing On Ice, she’s regained that incredible figure nearly four decades on — much to the delight of husband Steve Stroud.

 Cheryl says her husband prefers her to be active
Cheryl says her husband prefers her to be active
 Cheryl and Daniel got their highest score so far this weekend
Cheryl and Daniel got their highest score so far this weekend

The BUCKS FIZZ singer, who has lost half a stone since last month, said: “My legs look different and I’m more supple, I feel so much more confident now.

“I feel happier in the clingy costumes.

“My husband hates it when I put weight on, so he prefers it now I’m active and he likes to see me looking fit.”

And Cheryl, who has been married to bassist husband Steve for 26 years, reveals the key to their happy marriage is still finding each other “sexy”.

 Cheryl and Steve have been married for 26 years
Cheryl and Steve have been married for 26 years
 Cheryl says she has now lost half a stone
Cheryl says she has now lost half a stone

She added: “We laugh and socialise a lot. Trust has to be there. It’s about being affectionate and still finding each other sexy as well as being mates.

“Our life is the same as it was 40 years ago except we’ve got kids now.

He loves that I’m doing Dancing On Ice. He’s very protective and doesn’t want me to injure myself, but he’s very proud of me.”

Despite being the oldest celebrity in the competition and struggling on the ice in the early stages, Cheryl has beaten the odds by reaching week four alongside professional partner DANIEL WHISTON.

 The singer is the oldest celebrity in the competition
The singer is the oldest celebrity in the competition
 Cheryl and her partner Daniel Whiston
Cheryl and her partner Daniel Whiston

She previously admitted that she felt the stars — who are believed to attract salaries of between £20,000 and £100,000 depending on their celebrity status — were underpaid for their efforts on the show.

Facing acid-tongued judge JASON GARDINER every week should come with danger money.

Cheryl Baker and Dan Whiston skate to Respect by Aretha Franklin on Dancing On Ice

Chelsea set face rivals

THE posh boys and girls of E4’s Made in Chelsea could have their stomping ground invaded by reality TV rivals.

I can reveal MTV is secretly filming a challenger to the hit series called The Royal Show – and the stars could make GEORGIA TOFFOLO, JAMIE LAING and co look down-to-earth.

 Georgia Toffolo could look down-to-earth compared to MTV's new castings

Georgia Toffolo could look down-to-earth compared to MTV’s new castings

MTV bosses are casting international royals and aristocrats to show off their jet-setting lifestyles in what is being touted as the most glamorous reality TV show yet.

An insider revealed: “Made in Chelsea has proved people love seeing how the other half live. Now MTV wants to take things to a whole new level.

 Made in Chelsea proved viewers love seeing how the other half live

Getty – Contributor
12
Made in Chelsea proved viewers love seeing how the other half live

“The Royal Show is going to showcase some of the wealthiest 18-30-year-olds in the country and is sure to shock viewers with just how elaborate their lives can be.”

The show is being created by the makers of Channel 5’s Big Brother.

Producers will be hoping it’s just as successful.

Wedding favours

VICKY PATTISON’s wedding may be on hold but it has not stopped her from trying to bag a freebie for when her big day finally arrives.

 Vicky has put her wedding on hold

Vicky has put her wedding on hold

The reality TV favourite, who has delayed her nuptials to fiance John Noble following a family loss, is asking celeb pals including CANDICE BROWN and OLLY MURS to pitch in for the bash.

She said: “I’ve already been asking SIMON RIMMER if he’ll do my cake. But I feel like I’m a bit cheeky when it comes to this. Everyone I meet I try to rope into doing something.

“Last year I asked Olly to sing, this year I was trying to get CRAIG DAVID . . . I slid into Candice’s DMs to see if she’d do it as well. I’m shameless.

“I’m fond of making the most of my celebrity connections.”

 Vicky has called on showbiz pals like Olly Murs for favours

Vicky has called on showbiz pals like Olly Murs for favours

Vicky, who appears on TLC’s Say Yes To The Dress on Friday at 9pm, is tasked with choosing a gown with the help of DIANA’s wedding dress designer DAVID EMANUEL.

She added: “I said yes to the show without thinking about the possible ramifications. The whole experience was so stressful.”

But no doubt she got a good deal on the outfit.

Fat overshooting: Why dieting makes you put on more weight

Fat overshooting: Why dieting makes you put on more weight

By Kimberly Gillan

Whether you’re restricting calories or cutting complete food groups, dieting has always been the default for anyone wanting to slim down.

But nutrition experts now reckon we have been majorly misinformed and that the more you restrict your food intake, the more weight you’re likely to put on in the long run.

Welcome to the post-diet world.

Unlike the restrictions of diets like the Atkins, cabbage soup or lemon detox, experts say we need fewer rules, not more, if we want to avoid “fat overshooting” — regaining more fat than you lost on the diet.

“When you restrict your calories, your body becomes accustomed to that. So when you start eating in a more normal way again, your body goes, ‘Oh, I didn’t realise I needed this much energy – I might as well store it as fat’,” clinical nutritionist Gemma Clark tells Coach.

“Your basal metabolic rate, which is the amount of energy you need to exist if you were to lay in bed all day, is rocked to such a low level that if you consume more than that, your body stores it as fat.”

RELATED: Diet and exercise is (still) the best way to avoid regaining weight you lost

We all have great intentions when we start on a new diet, telling ourselves that it’s our new permanent lifestyle and our chocolate/wine/burger-smashing ways are behind us forever.

But fast forward a few weeks or months and our resolve tends to waver.

Studies show that when slim people diet, they are quite likely to not only put the weight back on that they lose, but actually gain more weight.

Clark says that she finds her clients get longer-lasting weight loss results if they simply relax about food.

“When we are not so uptight about food and make the best choices that we can in any given scenario, it makes a huge difference to people’s relationship with food,” she explains.

RELATED: Learn to ‘intuitively eat’ and you’ll never have to diet again

When you decide to have no food rules, Clark says you’re usually better able to tune into what your body really wants and needs, which often makes you naturally choose foods that are better for you.

“When we’re not trying to be perfect, it allows us to relax and just accept that sometimes we’re in situations where we can’t make great choices, but we can make the best choices that we can in a given situation,” she says.

Clark says that most of us have enough stress in our lives, without also feeling stressed about food.

“People are working longer hours, we’re stressing about where we are in our lives, worrying about affording our mortgage, plus stressing about sticking to certain diet rules,” she explains.

“When we’re stressed, our body just doesn’t function as well as it should. All of the processes that aren’t vital to survival shut down or down-regulate, so we’re not working properly and we end up wired and then tired and crashing and burning.”

And Clark says that cutting down the food rules inadvertently helps reduce cravings.

“If you tell yourself that you shouldn’t be eating gluten or sugar or anything like that, that’s the first thing you’re going to want, especially when you’re deprived of it for a long time,” Clark says.

“Yes, there are some circumstances where particular dietary lifestyles are great in the management of diseases — but for your average Joe who just wants to live a healthier lifestyle and make better choices, those diets typically end in tears.”

Guest Opinion: Detergent pods not the only surprising poison hurting teens

Guest Opinion: Detergent pods not the only surprising poison hurting teens

By now, most of us have heard about the so-called “Tide Pod Challenge”: Teens film themselves doing things with laundry detergent pods most adults would never think of, biting them, cooking them, seeing how many will fit in their mouths at one time. These kids are looking for their 15 minutes of Internet fame, but some have ended up in the ER instead.

I am pleased to see parents, clinicians and retailers all asking, “How can we fix this?”

One possible solution that I’ve seen recommended is to keep laundry pods in locked cases at stores to keep teens from buying them. To me, this sounds like a practical solution, and one that should be extended to another set of dangerous products that teens often use in ways that hurt them.

Dietary supplements sold for losing weight and building muscle send thousands of young people to the ER every year. Like detergent pods, these are common products widely available at many retail outlets, including pharmacies and grocery stores. And like detergent pods, these products should be kept out of teens’ reach.

As a pharmacist for 49 years, I have counseled many a patient on how dangerous these dietary supplements and diet pills can be. They might come in bottles that make them look like medicine, but they aren’t subject to the same kind of rigorous testing before they hit shelves. That means I don’t know the half-life of all of the ingredients — how long they stick around in your body.

Some of them, if they stay too long, can be bad for your liver, kidneys, and other organs. Even if you follow the directions on the bottle, you could still get hurt, because we all process medication and supplements differently.

The lack of rigorous testing means there is no guarantee that the dosage recommended by the manufacturer is safe.

On top of dangers posed by the herbs used in dietary supplements, some supplements contain unlisted chemical ingredients. Supplements sold for weight loss and muscle building are too often adulterated with pharmaceutical medications or illegal substances that are not listed on the label.

Laboratory tests have found antidepressants, stimulants, benzodiazepines, and steroids in supplements sold for weight loss and muscle building — all medicines you normally need a prescription to take. As a result, these products have been known to cause liver injury and have contributed to many deaths over the last decade. Their use is also linked with eating disorders, which can persist for years or even decades and have the highest mortality rate of all mental illnesses.

All of these reasons explain why the American Academy of Pediatrics strongly advises against the use of these supplements by teenagers.

The Massachusetts Legislature’s Joint Committee on Public Health is reviewing a bill designed to protect teenagers from these products by limiting their sale to adults 18 and over and keeping them out of direct reach of customers. The bill, known as H. 1195, would mandate these products be kept behind the counter in all pharmacies. In my experience, that may not be feasible for all pharmacies because of space constraints — but locked cases surely would be. And pharmacies already have experience in limiting access to other over-the-counter drugs, like pseudoephedrine.

As the chair of Building Our Lives Drug-free (BOLD), a community group that works with teens and young people to prevent drug use, I know that the human brain doesn’t fully develop until about age 25. Even when teens have all the information they need, sometimes they make risky decisions. That’s why I think the Joint Committee on Public Health should amend the text of the bill to allow pharmacies to use locked cases and act before Feb. 7 to keep the bill moving. The Tide Pod Challenge has been around for only a month, and we’re already seeing fast action.

Dietary supplements sold for losing weight and building muscle have been a serious health risk for decades. H.1195 presents an opportunity to help build safer and healthier communities for our teens in Fall River and across the state – so they can live to seek their 15 minutes of fame, and beyond.