10 weight loss tips for women that work from my 75-lbs weight loss transformation

 Tip 1: You don’t have to starve or suffer from cravings while losing weight

When I first started losing weight, I used to struggle with this big time.

I’d try all types of diets that either had me starving or gave me cravings so strong that it was hard for me to focus on my work.

The eternal chatter to eat something would be so “loud” that I’d have to eat something to focus on my work which made it very hard to stick to the diet.

Later, I found a lot of these diets didn’t support weight loss and were counterproductive.

They required restricting calories and eating low fat, but had foods in them that increased cravings and appetite. It was torturous.

When I started eating a diet of real foods, getting enough fat and protein, and limiting my carbs to support weight loss, I started seeing weight loss that didn’t require starving.

I felt well-fed and the cravings weren’t a problem anymore. It was cool.

This taught me starving and cravings weren’t a requirement while losing weight. And was actually what made weight loss way more challenging than it already is.

Focus on eating real foods and eating enough real foods. Soon, you won’t need to snack because your appetite will become regulated. You’ll get to a point where your body will naturally need less food.

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Tip 2: Caloric restriction is much easier on a high fat, low carb diet

When you’re eating a diet high in fat and low in carbs, you’re supporting your body’s natural ability to tap into its own body fat.

If the body is able to “eat” from what it has stored, you’ll naturally fall into needing less food. Or if you do deliberately restrict your calories, it’ll be MUCH EASIER to do so.

A diet high in fat and low in carbs supports easier caloric restriction because you’re training your body to depend less on glucose and more on fat including its own fat.

The standard American diet has our bodies depending more on glucose which makes us hungrier, in need of more food than our bodies can burn, and with increased cravings.

When we try to lose weight with a low-fat, everything-in-moderation standard American diet approach, we continue to eat the foods that actually increase carbs, cravings, appetite, and glucose in our bodies and makes it hard for us to lose weight.

This is what makes caloric restriction super hard to do and why many of us give up. We’re eating a diet that does not support how the body loses weight by tapping into fat stores.

We actually make ourselves hungrier on these diets while trying to restrict calories. Issa set up sis!

There are other diets like this too. Fat-free, high-fruit, juice fasts and master cleanses also give you lots of carbs and implements caloric restriction, but doesn’t support the body’s natural ability to burn fat. Torturing you in the process.

When my body got used to eating a high fat, low carb diet, I lost 45 pounds effortlessly with keto intermittent fasting. And I used to be someone that thought I’d be hungry for the rest of my life.

I mean, I actually forget to eat sometimes. That’s huge for me!

Tip 3: Focusing on eating all real foods and 3 meals a day is a great first step towards a successful weight loss journey

If you’re just starting out on your weight loss routine and wonder what the heck you should be eating, start with all real foods.

Don’t worry about calories, macros, or any of that jazz. Just focus on eating real foods and limiting your meals to 3 meals a day.

You might start out needing snacks (of real foods) as you learn how much food you need to eat to feel satiated, but eventually you’ll get to a point where you’re eating enough food in each meal to not need snacks.

Once you feel yourself needing to eat less, you can even incorporate some easy intermittent fasting by not eating within a few hours before bed.

To take it up a notch, cut out sweet potatoes, potatoes, and any other starchy vegetable, limit your amount of fruit, and portion nuts and nut butters.

Focus on eating dark leafy greens, low-carb veggies, and getting enough fatty protein.

This is how you can transition to a real foods diet for weight loss without torturing yourself with sugar withdrawals and caloric restrictions your body isn’t ready for.

When I first started with the paleo diet 6 years ago, I just focused on eating real foods. I didn’t trip about macros or calories. I just ate.

I lost 35 pounds in 3 months. It was pretty cool to feel so liberated.

Tip 4: Exercising too hard or too soon can make you too hungry to be consistent on your weight loss routine

We pretty much know exercising increases appetite right? The more you workout, the hungrier you will be.

So imagine being fresh on a diet that is a change for your body so causes increased appetite and cravings, then coupling that with exercises that also increase appetite and cravings.

It’s like stacking hungry on top of hungry making it really challenging to stick to your weight loss routine. Challenging in ways that not even will-power or self-discipline can handle.

Your body is just too hungry and you’ll fight it into fat loss submission. Often times then not, we lose and end up beating ourselves up over our lack of consistency.

In these instances, it’s not you boo, it’s that you’re exercising too hard and, or too soon.

Instead, if you’re fresh on a diet, give your body time to adjust to that diet. Give it about 2 to 4 weeks to withdraw from sugar, get used to eating real foods, and having a normal appetite.

Then slowly began to incorporate exercises like light weight lifting and HIIT cardio. Determine if you’re doing a safe amount of exercise for you by keeping note of your appetite.

If your appetite and cravings increase, you’re exercising too hard. If they don’t increase, you’re doing just fine.

Tip 5: Eating too much fruit can increase cravings and snacking

I’ve seen so many people post fruit bowls as their breakfast in Facebook weight loss groups and then post about how they’re struggling with cravings and snacking between meals.

If only I had the courage to tell these people their fruit-bowl breakfasts were highly likely linked to their cravings and snacking habits.

I didn’t know this either until I learned the truth about sugar in fruit and quit eating so much fruit.

Fruit has sugar. Some fruit more than others. And if you eat too much fruit, you will increase your cravings and need to snack.

And truth be told, a lot of the fruits we have today are bred to be super sweet and more accessible than our ancient bodies are used to.

So although fruit is considered “healthy,” it isn’t a food our bodies are used to having at the amount we’re able to have them. Our bodies aren’t used to how sweet these fruits are.

But our bodies still react in ancient ways by wanting more of it in case we’re not able to find more fruit later. It’s an evolutionary reaction to sweets. Our bodies evolved to get it when it can.

Unfortunately, we keep getting it to the tune of having full fruit bowls for meals and eating fruits all day. Or having fruit smoothies and juices.

Our fruits are also way sweeter with more carbs in them.

This increases our cravings, appetites, and blood sugar levels.

Limit fruits ESPECIALLY if you’re someone that struggles with strong cravings and feeling hungry “all” the time.

I used to believe I was just naturally a hungrier person that would have to spend my life carrying snacks so I could keep my mood and blood sugar in check.

Then I quit eating as much fruit. Changed the game forever.

Tip 6: Low fat foods actually increase cravings and increase appetite  

Highly processed, low fat foods are disgusting without the fat so what food manufacturers do to improve the taste and make it palatable is add sugars which increases carbs.

More sugar and more carbs means increased cravings and increased appetite.

Check it out next time for yourself. Check the amount of sugar and carbs in low-fat, highly processed foods.

These people think they’re slick, but it is that extra sugar they’ve added for taste that will make you fat. Them removing the fat from the food doesn’t help one lick if the sugar content is a mess.

If you try to lose weight with low-fat foods, you risk increasing your cravings and appetite and getting entirely too much sugar.

Instead, stick to eating full-fat real foods.

And if you are currently trying to lose weight with low-fat foods, and have been struggling with cravings and a monstrous appetite, it’s highly likely those low-fat packaged foods working against your efforts.

Tip 7: Cheat meals can stall your weight loss progress

Yea, yea, I know. Life can get boring without the occasional pizza or decadent piece of chocolate, but hear me out here.

If you’re struggling with cravings and are working to regulate your appetite, reintroducing foods that cause increased cravings and appetite can be what’s holding you up.

It can be these foods that are making you hungry on your diet during the week and it can be these foods that are making it hard for you to stick to your weight loss routine.

Eating them once a week can make it hard for your body to regulate blood sugar. Regulated blood sugar means less cravings and an in check appetite.

But if you’re eating a cheat meal that throws your blood sugar into the air once a week, you put your body back at a stage that it needs to deal with the sugars and regulating again.

This only keeps your cravings and appetite high instead of letting your healthy routine do its job of regulating your appetite and cutting cravings.

(That’s if you’re on a real foods diet that will actually eliminate cravings and regulate appetite. If your diet is already a bit funky, that cheat meal just makes it even yuckier.)

If you’re struggling with cravings and a whacky appetite on your current weight loss routine, and do have a weekly cheat meal, try going 30 days without the cheat meal.

It might change your life.

Cheat meals used to cause me all types of issues during the week. I cut them out and started being able to stick to my diet long enough to actually see weight loss.

Simply put, alcohol is sugar. Even the low-carb, keto-friendly, diet-friendly drinks.

Through my experience, they do trigger increased cravings.

Also, I don’t know about you, but when I drink, I like to eat and the last thing I’m looking to eat is something healthy.

I want fries, a sloppy burger with bacon on it, and a fat slice of something sweet and cakey. Maybe even a chunky milk shake. Oo, or pizza.

And I want them at the worst times. Late at night or super early in the morning after the club.

So what I did was cut out the drinking… for now. I might allow myself wine once I reach my goal, but we’ll see.

My weight came right off and sticking to my diet got much easier without alcohol in the picture.

Tip 9: Implementing a daily mindset alignment practice can greatly improve your consistency and self-discipline thus improve your weight loss results

I recently polled my Instagram followers about their weight loss struggles and most said they struggled with consistency and self-discipline.

I can so relate.

Being self-disciplined enough to be consistent with my diet is definitely something I’ve found challenging and is still something I work on every morning.

It is a mindset thing. Even with the best and most supportive diet, our mindsets do have to be aligned.

You can tell your mindset isn’t aligned if you struggle with inconsistency on your diet and self-discipline.

What I have done to improve my consistency and self-discipline is work on my mindset every morning by journaling my goals, meditating, and reading my list of goals daily. I also script how it’ll feel to achieve my weight loss routine.

So far, this method has made me remember my goals in times when I’d be tempted to cheat on my diet. I actually say “no” quicker than I can contemplate saying “yes” to something I know I shouldn’t be eating.

I’ve even skipped popcorn at the movies. That’s huge.

Having a routine that changes your mindset can be the major change you need to stick to your diet.

Tip 10: Keto intermittent fasting has been one of the best methods for lasting weight loss

I’ve tried ALL TYPES of diets.

I’ve done low fat, vegan, vegetarian, all raw foods, juice fasts, liver cleanses, master cleanses, metabolic typing diets, eating one grapefruit a day, drinking smoothies all day, green eggs and ham say no to Sam, everything.

Well, it sure does feel like everything.

Those diets left me hungry, craving, moody, and was straight up torturous in my opinion. They sucked to stick to which made them hard to stick to.

These are the diets that had me believing I was just going to have to live with being a hungry person needing snacks every few hours to survive and keep my mood in check.

Then I found paleo and it helped. Big time.

And when I learned about keto, I decided to give it a try.

That’s when my appetite and cravings changed so much that I actually started forgetting to eat sometimes.

Like, I’ve had times where I actually wondered why my stomach was hurting and then remembered I hadn’t eaten yet.

That’s nuts for someone that used to watch the clock for her next meal because she was super hungry although just eating.

With a changed appetite, I started intermittent fasting naturally. I just didn’t need much food and could only eat once or twice a day.

That weight seemed to come off effortlessly.

For me, keto and intermittent fasting changed the game big time.

It transformed how I eat and how much food I need.

Liberating to say the least.

Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably

 For most people, a weight loss goal of 1–2 pounds per week is considered safe. Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.

Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.

Everyone has unique needs and different eating styles and tips may work better for you than someone else.

You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.

Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:

•     reduce your appetite and hunger levels while keeping you satisfied
•     produce consistent weight loss over time
•     help improve your metabolic health at the same time

If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.

How to Lose Weight in 3 Simple Steps

 

 1. Cut back on refined carbs

One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories (1Trusted Source).

With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.

If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2Trusted Source).

Research also suggests that a low carb diet may reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry (3Trusted Source).

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain intake with lower body mass index (BMI) (4Trusted Source).

To determine the best way for you to lose weight, consult your doctor for recommendations.

    Summary

    Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight.

    But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

2. Eat protein, fat, and vegetables

Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:

    a protein source

    fat source

    vegetables

    a small portion of complex carbohydrates, such as whole grains

To see how you can assemble your meals, check out:

    this low carb meal plan

    this lower calorie meal plan

    these lists of 101 healthy low carb recipes and low calorie foods

Protein

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5Trusted Source).

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight (6Trusted Source, 7Trusted Source, 8Trusted Source).

Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much (9Trusted Source,10Trusted Source):

    0.8g/kg of body weight

    1-1.2g/kg of body weight for people 65 and older

    1.4-2g/kg of body weight for athletes

Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied (11).

Healthy protein sources include:

    meat: beef, chicken, pork, and lamb

    fish and seafood: salmon, trout, sardines, and shrimp

    eggs

    plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Vegetables

Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.

All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.

These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.

Vegetables to include more of:

•     broccoli
•     cauliflower
•     spinach
•     tomatoes
•     kale
•     Brussels sprouts
•     cabbage
•     Swiss chard
•     lettuce
•     cucumber
•     peppers

Healthy fats

Don’t be afraid of eating fats.

Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.

Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).

3. Move your body

Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.

By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight (13Trusted Source, 14Trusted Source, 15Trusted Source).

Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.

If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.

Both cardio and weightlifting may help with weight loss and offer lots of other health benefits.

    Summary

    Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.

    Choose what’s sustainable for you.

What about calories and portion control?

If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake low and eat mostly protein, fat, and low carb vegetables.

If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.

If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.

You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.

Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.

A note on calorie counting

Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.

If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

Talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

Can Flax Seeds Help Me Lose Weight?

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Flax, also known as linseed, is a nutrient-dense and fiber-rich crop with multiple uses. Flax is grown for its seeds, which can be ground into flaxseed meal, pressed into an oil, or spun into linen.

Some people believe that flax seeds can be used in your diet as a way to jumpstart or speed up weight loss. Studies on this are conflicting, but there is reason to believe that flax seeds can help some people lose weight.

How flax seeds can help you lose weight

The health benefits of flax seed come from its unique nutritional properties and molecular composition.

Full of fiber

Flax seeds are rich in fiber. When you eat foods that are high in fiber, you feel full for longer. This can help suppress your desire to eat if you’re cutting calories for weight loss. Additionally, your digestive tract is stimulated by foods rich in fiber.

Eating fiber is essential to moving food through your intestines and keeping your colon free of obstructions. It’s also instrumental in stabilizing blood sugar and, yes, helping you reach a healthy weight.

Source of omega-3 fatty acids

Flax seeds are also packed with omega-3 chain fatty acids, which have proven health benefits. They can reduce inflammation (which can contribute to heart disease), help fight autoimmune diseases, and may reduce the risk of certain cancers. What’s not so clear is if these fatty acids bear a direct connection to jump-starting weight loss.

A 2021 systematic review on how omega-3s affect weight loss in a program with diet and exercise showed little to no effect. Anecdotally, many people support the claim that omega-3s make losing weight easier. More research is needed to prove or disprove their effect.

Source of lignin

Lignin is a complex polymer found in the cell walls of many plants. It gives plant matter a woody or stiff texture. Researchers are finding that lignin has many benefits that they were previously unaware of.

Lignins may reduce blood pressure, and may aid in weight lossTrusted Source, according to recent studies. Flax seeds are rich in this plant material.

How to use flax seeds

If you’re interested in using flax seeds for weight loss, there are two popular ways to try it. Keep in mind that everyone’s body will react differently to flaxseed supplements, and your results may vary in terms of weight loss.

Remember that flax seeds aren’t a magical ingredient. They won’t create a calorie deficit all by itself, without a healthy diet and exercise plan.

Ground flaxseed drink

You can make your own flaxseed weight loss drink by grinding flax seeds, or you can purchase ground flax seeds. This drink may help you feel satiated for longer and improve your digestion.

To make this drink, you’ll need:

•     1 tsp. freshly ground flax seed (you can grind the seeds in advance and refrigerate them)
•     1 lemon wedge
•     6 to 8 ounces hot water

Combine the ground flax seed with the hot water and stir well. Add the lemon wedge to your glass and give it a squeeze for some flavor and a boost of vitamin C. You can drink this once per day while you’re trying to lose weight.

Flaxseed oral supplements

Oral flaxseed supplements, which contain pressed flaxseed oil, have less fiber content than raw flax seeds, but can be more convenient. You can take these supplements once per day to complement your weight loss plan.

Precautions when using flax seeds

Flax seeds are safe for most people when consumed in moderate amounts. But there are some things to keep in mind before you take flax seeds to lose weight.

If you’re using flax seeds in any form, make sure that you’re drinking plenty of water. If you’re not hydrated enough when you use flaxseed supplements, your body won’t be able to digest the excess fiber in your body properly. This can result in stomach cramps and constipation.

Other benefits of flax seeds

Flax seed’s nutritional composition mean that it’s not just a weight loss aid. When you’re consuming flax seeds, you’re getting additional health benefits. Some of these benefits have been more clearly definedTrusted Source and researched than flax seed’s claim to help in weight loss. These benefits include:

•     lowering cholesterol
•     improving digestion
•     supporting a healthy kidney
•     reducing risk of certain cancers
•     cardiovascular support 

Where to buy flax seeds

You can purchase ground flax seeds at many grocery and health food stores. You can also purchase flaxseed products online. Flaxseed oil capsules and pure flaxseed oil are also available anywhere that health food and dietary supplements are sold. Check out these products available on Amazon.

Takeaway

Flax seeds can be beneficial for weight loss because of their unique nutritional properties. While they carry real benefits, they’re not a magic ingredient. Flax seeds work best as a complement to a healthy diet and exercise routine, not in place of one.

'Slow but Steady' Wins the Weight Loss Race

 A new study found that people whose weight fluctuates early in a weight loss program have worse long-term results.

If losing weight feels more like being a yo-yo than a ball rolling down a gentle hill, then you might want to rethink your approach.

A new study found that people whose weight fluctuated in the first few months of a weight loss program lost less weight over the long run, compared to people with more consistent week-by-week progress.

The Drexel University researchers suggested that this may help identify people early on who need extra support in meeting their weight loss goals.

The dangers of regaining weight that’s been lost is nothing new to health professionals.

“If you’re yo-yoing, that is a clear signal or red flag that it’s about something more than the food you eat and the exercise you’re engaging in, that there are probably ingrained patterns of behavior that we need to look at changing in order for it to stick long term,” said Eliza Kingsford, a licensed psychotherapist and author of “Brain-Powered Weight Loss,” who wasn’t involved in the study.

Yo-yo dieting leads to less success

In the studyTrusted Source, published August 28 in the journal Obesity, researchers followed 183 people participating in a year-long behavioral weight loss program.

Researchers found that people whose weight fluctuated more during the first 6 or 12 months lost less weight after one and two years.

For example, people who lost four pounds in one week, regained two the next, and then lost one the next and so on, did more poorly than people who lost one pound each week for the first six months.

While weight variability over the first six months predicted long-term success, researchers found that the 12-month variability was less affected by other factors.

All volunteers were given goals to focus on during the program, such as monitoring their habits, progress, and calorie intake, while also increasing their physical activity.

The first six months of the program focused on weight loss, with weekly small group sessions. The final six months shifted toward maintaining the weight, with less frequent sessions.

People who reported higher binge eating, emotional eating, and preoccupation with food at the beginning of the study showed higher weight variability and lost less weight after one or two years.

This suggests that weight variability is a better predictor of long-term success than a person’s relationship with food.

The researchers pointed out that the study doesn’t show that weight variability causes poorer weight loss outcomes. But it may help target people who aren’t benefitting from a particular weight loss program — before they’ve spent a year trying to lose weight.

Other research has also found that early success in a weight loss program predicts long-term results. But these studies looked at the percent change in weight lossTrusted Source rather than how much a person’s weight jumps around week by week.

Although losing ten pounds in the first week can be a big boost of motivation for many people, it may not matter in the long run if your weight yo-yos the rest of the time.

A dramatic example of this comes from a 2016 Obesity studyTrusted Source, in which researchers followed 14 people who participated in the “Biggest Loser” competition.

Over the course of the 30-week show, people lost on average 129 pounds each. But six years later, all but one had regained most of their weight — on average, 90 pounds each.

Developing sustainable weight loss

Kingsford told Healthline that while doing things like severely restricting your calories or ditching carbs may give you dramatic upfront weight loss results, they don’t make sense if you want lifelong success.

“Research supports — and will continue to support — the types of behavior changes that are sustainable long term,” said Kingsford. “Of course, these don’t lead to results that are nearly as sexy as losing 10 pounds in a week.”

Sexy or not, sustainable is good if you want to keep the weight off.

One way to approach weight loss sustainably, said Kingsford, is by setting goals that you can actually achieve.

For example, if your approach to weight loss involves running, and you’re currently running one mile, three times a week, the next step needs to be doable. That might mean running 2 miles on one or two of those days, not jumping straight to 10 miles, six times a week.

This approach also provides positive reinforcement for your goal-setting “muscles.”

“The more you set and achieve goals,” said Kingsford, “the more you will be able to set and achieve goals.”

Looking at your food triggers is another sustainable weight loss solution.

Do you eat when you’re bored, stressed, or happy? Do you go out every Friday night with your coworkers out of habit? Do you automatically reach for a bag of pretzels when you sit down to watch your favorite television show?

“Take a look at your current patterns of behavior around food and figure out what those triggers are, be it positive or negative triggers,” said Kingsford. “Then systematically look at changing those patterns of behavior based on the knowledge of the triggers.”

This approach to weight loss isn’t for everyone, though, especially with so many ads popping up online for “sexy” weight loss options.

But many people burn out from always trying the latest diet or the next cool workout.

“People eventually come to me saying: I’m tired of dieting, I’m tired of yo-yoing, I’m tired of being unsuccessful,” said Kingsford. “They get to the point of knowing this is about something more than just food and exercise.”

4 Fat Yoga Influencers Fighting Fatphobia on the Mat

 Not only is it possible to be fat and do yoga, it’s possible to master and teach it.

In the various yoga classes I’ve attended, I’m usually the biggest body. It’s not unexpected.

Even though yoga is an ancient Indian practice, it’s become heavily appropriated in the Western world as a wellness trend. Most of the images of yoga in ads and on social media are of thin, white women in expensive athletic gear.

If you don’t fit into those characteristics, it can be a mental battle to sign up in the first place. When I first stepped into a yoga studio, I questioned whether I’d be able to do it at all.

It’s not for people like me, I thought.

Still, something told me to do it anyway. Why shouldn’t I have a chance to experience the physical and mental benefits of yoga, just like everyone else?

The outlier on the mat

I went to my first class a few years ago at a studio in my neighborhood. I’ve been to a couple of different locations since then, but it’s been a bumpy road.

At times, it can feel embarrassing to be the only larger-bodied person in the room. Everyone struggles with certain postures now and then, but the experience is a lot more charged when everyone assumes you’re struggling because you’re fat.

After class one day, I chatted with the instructor about my body not reaching very far in certain poses. In a soothing, gentle voice, she said, “Well, maybe it’s a wakeup call.”

She didn’t know anything about my health, habits, or life. She assumed purely on my body shape that I needed a “wakeup call.”

Yoga fatphobia isn’t always as blatant as that.

Sometimes larger-bodied people like myself are prodded and poked a bit more than everyone else, or encouraged to force our bodies into postures that don’t feel right. Sometimes we’re completely ignored, as if we’re a lost cause.

Some of the equipment, like the adjustable bands, were too small for me, even at their max. Sometimes I had to do a different pose entirely, or was told to go into Child’s Pose and wait for everybody else.

My former instructor’s “wakeup call” comment made me think my body was the problem. If I lost weight, I thought, I’d be able to do the poses better.

Even though I was committed to practicing, going to yoga class made me feel anxious and unwelcome as time went on.

This is the opposite of what yoga should make you feel. It’s the reason that I and so many others eventually quit.

Yogis with bodies like me

Thank goodness for the internet. There are plenty of fat people online showing the world that not only is it possible to be fat and do yoga, it’s possible to master and teach it.

Finding these accounts on Instagram helped me reach levels in yoga practice I never imagined I could. They also made me realize that the only thing holding me back from doing so was stigma.

Jessamyn Stanley is an accomplished yoga influencer, teacher, author, and podcaster. Her Instagram feed is full of photos of her doing shoulder stands and strong, incredible yoga poses.

She proudly calls herself fat and makes a point of doing so repeatedly, saying, “It’s probably the most important thing I can do.”

The fatphobia in yoga spaces is merely a reflection of society. The word “fat” has become weaponized and used as an insult, loaded with the belief that fat people are lazy, unintelligent, or have no self-control.

Stanley doesn’t subscribe to the negative association. “I can be fat, but I can also be healthy, I can also be athletic, I can also be beautiful, I can also be strong,” she told Fast Company.

Among the thousands of likes and positive comments from followers, there are always people commenting with fat-shaming. Some accuse her of promoting an unhealthy lifestyle.

This couldn’t be further from the truth. Stanley is a yoga instructor; she’s literally trying to promote health and wellness to people who are normally excluded from the wellness narrative.

There’s even researchTrusted Source about the fact that fat doesn’t equal unhealthy. In fact, weight stigma alone can be harmfulTrusted Source to people’s health than actually being fat.

Most importantly, health shouldn’t be a measure of someone’s worth. Everybody, regardless of health, deserves to be treated with dignity and value.

Jessica Rihal became a yoga teacher because she saw the lack of body diversity in yoga classes. Her mission is to inspire other fat people to do yoga and become teachers, and to push back on the limited beliefs of what fat bodies are capable of.

In a recent interview, Rihal told US News that “bodies that are not typical/average and people of color need more representation in yoga and wellness in general.”

Rihal is also an advocate of using props. In yoga, there’s a persistent myth that using props is “cheating,” or a sign of weakness. For many fat yoga practitioners, props can be great tools to help them get into certain poses.

Because yoga has been dominated by thin people for so long, teacher training itself is focused on how to train thin bodies. Larger-bodied students may be forced into positions that go against the alignment or balance of their bodies. This can be uncomfortable, even painful.

Rihal believes it’s important for instructors to know how to offer a modification for people who have large breasts or a belly. There are times when you might need to move your belly or breasts with your hands to get into the right position, and being shown how empowers people to get it right.

As an instructor, Rihal wants to help people practice with the body they have now, and not send the usual message of, “Someday, you’ll be able to…”

She hopes the yoga community will start promoting more inclusivity and not focus so much on difficult postures like headstands, which can scare people out of trying yoga.

“That stuff is cool and all, but it’s sensational and not even necessary,” Rihal told US News. 

Edyn Nicole’s YouTube videos include open discussions on disordered eating, body positivity, and weight stigma, and push back against mainstream fatphobic narratives.

While she’s a master of many things — makeup, podcasting, YouTube, and teaching yoga — Nicole doesn’t think that mastery is essential to yoga.

During an intensive yoga teacher training course, she didn’t have the time to master her moves. Instead, she learned one of the most important lessons she could as a teacher: Embrace imperfections, and be where you are right now.

“This is what your pose looks like now, and that’s fine, because yoga isn’t about perfect poses,” she says in her YouTube video on the subject.

While many people do yoga as a purely physical form of exercise, Nicole found that her confidence, mental health, and Christian faith grew stronger through movement and meditations.

“Yoga is so much more than a workout. It’s healing and transformative,” she says.

She didn’t see any Black people or anyone of her size in yoga class. As a result, she was moved to be that person. Now she motivates others like her to train.

“People need a realistic example of what yoga can be,” she says in her video. “You don’t need a headstand to teach yoga, you need a big heart.”

Laura Burns, yoga teacher, author, activist, and founder of Radical Body Love, believes people can be happy in their body as it is.

Burns and the fat yoga movement want you to know that you don’t have to use yoga to change your body. You can use it simply to feel good.

Burns uses her platform to encourage self-love, and her yoga practice is based on the same premise. According to her website, yoga is meant to “foster a deeper connection and a more loving relationship with your body.”

She wants people to stop hating their bodies and appreciate what a body is and does for you. “It carries you through the world, nurturing and supporting you during your life,” she says.

Burns’ classes are designed to teach you how to do yoga with the body you have so you can go into any yoga class feeling confident.

Strength in numbers

People like Stanley, Rihal, Nicole, Burns, and others are pushing to create visibility for fat people who accept themselves as they are.

Seeing photos on my feed of these women of color doing yoga helps break down the idea that thin (and white) bodies are better, stronger, and more beautiful. It helps reprogram my brain that my body is not a problem.

I, too, can enjoy the feeling of strength, lightness, power, and movement of yoga.

Yoga isn’t — and shouldn’t — be a wakeup call to change your body. As these yoga influencers attest, you can enjoy the feelings of strength, calm, and grounding that yoga provides with your body just as it is.

How to Lose Weight Fast But Safely, According to Dietitians

 Extreme weight loss is not something we recommend, but there are ways to jump-start weight loss in a sustainable and healthy way.

Quick weight loss can sound pretty enticing. That's especially true when fad diets and social media make it seem more realistic than it really is to drop 10 pounds in 10 days. In fact, "yo-yo dieting" or "weight cycling" is associated with an increased risk of death. The truth is, for many people, it's not easy to lose weight for a myriad of reasons, including life-stage, body composition, physical activity, genetics and hormones, among other factors. Plus, weight is not the end all be all and is only one of several factors that impact our overall health.

Extreme calorie restriction and excessive exercising is something our nutrition and fitness experts would never recommend for health reasons, but they also note that you'll likely gain all of your weight back faster than you lost it if you try those approaches. Losing weight by improving your overall diet and lifestyle is without a doubt the healthiest way to go.

If you're looking for sustainable weight loss, there are a few healthy tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now.

Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.

10 Expert-Backed Tips for Safe Weight Loss

1. Up your veggie intake.

Instead of restricting different foods and food groups, focus on incorporating an abundance of nourishing foods that you can add into your diet to promote overall health and weight management. The water and fiber in produce adds volume to dishes and are naturally low in fat and calories but nutrient-dense and filling. You can create lower-calorie versions of delicious dishes by swapping out higher calorie ingredients for fruits and veggies. Think cauliflower rice in place of starchy white rice or doing 50/50. If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health.

2. Build a better breakfast.

A balanced breakfast — one that is stacked with fiber, protein, healthy fats, coming together in a delicious dish — will revolutionize your day, especially if you are currently skipping it and still find yourself struggling to prioritize a healthy lifestyle. Skipping breakfast may influence your hunger hormones later in the day, leading to you feeling "hangry" in the afternoon which makes it harder to refrain from oversized portions or cravings for sugary and refined carbohydrate foods. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 350 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (think eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.

3. Skip sugary beverages.

We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. Skipping sugary beverages is often the easiest way to lose weight faster, and bonus, it's good for things like heart health and diabetes prevention too. Monitor your intake of juice, soda, sweetened coffee and tea and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

4. Get moving.

Movement of any type can be a very useful weight management tool. Walking is a great, inexpensive option that doesn't require any extra gym equipment except for a good pair of kicks. A recent study showed that people who walked 8,200 steps per day were less likely to become obese, suffer from major depressive disorder and others chronic health related conditions. Therefore, consider walking for weight loss and better overall health.

Additionally, strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down.

How do you start strength training? Try some planks or push-ups on your knees or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.

5. Eat mindfully.

Slowing down to focus on things like the taste, textures, temperature and smells of what you're eating can help with portion control. But mindful eating also means really focusing on what you're eating and when—this can help you identify unnecessary munching moments you may not realize you're engaging in throughout the day that may be tacking on extra calories. More importantly, try to avoid eating foods that you don't choose for yourself. Mindful eating can help shift the focus of control from external authorities and cues to your body's own inner wisdom. Noticing where your extra calories actually come from is another step to making better choices in the short and long term. 

6. Spice up your life.

Spicy foods can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers are ginger and turmeric.

7. Go to bed earlier.

There's a ton of research that demonstrates getting less than the desired amount — about seven hours — of sleep per night can slow down your metabolism. Chronic sleep deprivation may even alter hormones that control hunger, and some studies show that there is a connection between poor quality food choices and less sleep. Good sleep has a ton of other benefits too, like boosting alertness, improving mood and overall quality of life. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to overall health and losing weight. Start small with just pushing up bedtime by 15 to 30 minutes, every minute counts!

8. Keep a food journal.

People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a study published in the journal Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

9. Resist the urge to skip a meal.

Our nutrition experts stress that skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer — anything that will keep you from going hungry!

Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the day. Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

10. Munch on mineral-rich foods.

Potassium, magnesium and calcium can help to serve as a counter-balance for bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall. 

8 Reasons You Aren’t Losing Weight

Weight loss isn’t always a simple equation — other factors, both internal and external — may be standing in the way of your goal. Here are some common stumbling blocks and how to overcome them.

Taking in fewer calories than you burn may not be enough to move the needle on your scale.

Weight loss is hard. Many people will tell you, “It’s calories in versus calories out that counts” — as if your body were a simple math equation. Honestly, if it were that easy, everyone would have aced this test.

“There are so many more factors at play, and these include genetics, environment, sleep habits, and muscle mass, among others. Weight management is incredibly complicated,” says Amy Gorin, RDN, who specializes in plant-based eating in Stamford, Connecticut.

While clearly difficult, weight loss is not impossible. It’s important to focus on the small successes (eating more vegetables, walking more). It can also help to work backward and pinpoint those factors that are standing in your way or causing a plateau.

Become aware of these eight common roadblocks and you may once again be on your way to winning at losing.

1. Your Gut Health Is Interfering

Emerging research is uncovering just how important your microbiome (the collection of bacteria in your gut) is for your health and potentially for your weight. A review published in June 2020 in Preventive Nutrition and Food Science found that probiotics, prebiotics, and synbiotics (blends of probiotics and prebiotics) may help prevent weight gain. It also reported that people with less diversity in their gut microbiomes were more likely to have a higher body mass index (BMI). 

What to Do Begin by increasing the prebiotics in your diet, suggests Kirby Walter, RD, who owns The Nourish RD in Chicago. “Prebiotics are fiber that feeds the good bacteria in your gut. You could be taking all the probiotics, but if you don’t feed this good bacteria, it can’t proliferate and overtake the bad bacteria in your gut,” she explains. Increase prebiotics in your diet by focusing on fruit and vegetable intake. Embrace variety (green beans one day, kale the next, and then a tomato salad) to give your gut a range of prebiotics that will keep it happy.

2. Genetics Aren’t Working in Your Favor

It's a tough reality: It may not be possible to choose the body type or shape you want and effortlessly land there with the right diet. When it comes to weight, “genetics matter a lot, although people don’t like to hear that,” says Jason R. Karp, PhD, the author of Lose It Forever. He calls out research on Swedish twins who were raised together or separately. “The results of this and other twin studies have shown that genes account for about 70 percent of the variation in people’s body weight. That’s a pretty large influence,” says Dr. Karp.

In addition, there's the theory of the set-point weight range, which is the range that your body is essentially happy at. It’s where you might land if you’re living a healthy and happy life (translation: eating nutritiously without restricting yourself and exercising but not overly so). If you try to reduce your weight too far below your set point, “your brain — not your willpower or your conscious decisions — responds to weight loss with powerful tools to push your weight back up to what it considers normal,” says Karp. Beth Israel Deaconess Medical Center describes this idea of a set point and notes that slow, gradual weight loss is the key to altering your set point.

What to Do If you don’t want to gain weight back after losing it, you’re going to have to continue to eat fewer calories, says Karp, and as Beth Israel notes, do it slowly. This means dropping no more than 10 percent of your body weight each six months; for a 160-pound woman, that would be 16 pounds in six months.

If this seems tough to swallow, consider that this knowledge can be hugely positive — and actually freeing. It can allow you the opportunity to give yourself grace for the body you’re in, rather than punishing yourself because you haven’t hit a goal weight or aesthetic or because you lack willpower. You can use it as reinforcement to practice healthy habits that make you feel good, regardless of what size of clothing you ultimately end up in. Research published in March 2021 in Applied Physiology, Nutrition, and Metabolism states that weight-inclusive interventions can improve cholesterol levels, blood pressure, and blood sugar as well as body image, self-esteem, and some mental health conditions. It may take a lot of self-work, and a HAES (health at every size) dietitian can help you make this shift. The Association for Size Diversity and Health provides a search tool to find experts in your area (the tool is currently being updated and won’t be usable until September).

3. You’re Getting Older and Losing Muscle

“As women hit menopause and estrogen levels begin to dip, they lose muscle as they age,” says Gorin. In fact, muscle mass decreases 3 to 8 percent every decade after age 30, according to research. That’s a big deal, because, per the Mayo Clinic, muscle burns more calories than fat.

“Post-menopausal women are more likely to gain body fat and need fewer calories as they get older,” Gorin says. What’s more, natural changes in fat tissue that come with aging can prompt the body to gain weight, according to an article published in September 2019 in Nature Medicine.

What to Do You can’t control the clock, but you can control your health habits. “People of any age can lose weight and keep it off, as long as they create the habits that are necessary and have a plan in place for any slips in behaviors that can cause weight gain,” says Karp. Effective behaviors include making nutrient-rich foods the basis of your diet, limiting empty calories (such as processed and high-sugar foods), and adding resistance training into your weekly routine to rebuild lost muscle, advises Gorin.

4. Your Medicine Cabinet Is to Blame

Some medications cause weight gain or get in the way of your efforts to lose weight. Among them, according to the University of Rochester Medical Center in New York: insulin to treat diabetes, certain antipsychotics or antidepressants, some epilepsy therapies, steroids, and blood-pressure-lowering meds like beta blockers. These may cause weight gain because they mess with your metabolism in some way, alter your appetite, cause water retention, or contribute to fatigue, making you less active.

What to Do If you or your doctor notices that you’ve unintentionally gained weight, talk about it. Don't stop taking your meds just because you’ve gained weight, advises the University of Rochester Medical Center. In some cases, your doctor may be able to switch you to a different medication or adjust your dose. If that’s not possible, connect with a registered dietitian who can guide you toward healthy choices in your diet.

5. You Underestimate Your Portion Sizes

The problem with portion sizes on packaging is that they’re pretty random. While there’s been a move to adjust serving sizes on packaging to be more realistic (like changing from a half-cup of ice cream as a serving size to two-thirds cup, according to the U.S. Food and Drug Administration), it’s still an outside guide that has no relationship to how hungry you are or what your body really needs.

What to Do Gorin recommends planning what you’ll eat for the day. “This can be done by either logging your food in a food diary to see how many calories you’re actually consuming, and adjusting portion sizes if needed, or working with a registered dietitian to create an easy-to-follow meal plan,” she says. Gorin has created mix-and-match meal plans that cut through the confusion and eliminate the portion-size guesswork. There are also plenty of meal-planning apps at your disposal. One highly rated option, Lose It (free on the App Store and Google Play), lets you track calories, goals, and progress.

6. You Eat Mindlessly or When Distracted

Repetitive snacking while you’re in a daze watching TV or on your smartphone can make you wonder, What did I just eat? A meta-analysis published in September 2022 in the journal Appetite found that distracted eating is associated with a higher BMI. When you’re aware of what you’re eating, you can make the brain-body connection that you’re full and satisfied.

What to Do Gorin recommends preparing your own meals when possible. “When you spend the time to cook or even assemble ingredients, you know the care that goes into preparing the foods you eat — and you may be more likely to sit down and savor your food versus simply wolfing it down,” she says. And set aside at least a few minutes away from electronics to eat, Gorin adds.

7. You Skip Meals, Then End Up Overeating

In an effort to cut calories, it’s tempting to go through the day trying to eat as little as possible and even skip meals. But if you do this, your body will push you to eat — and this deprivation can backfire, says Walter. “Ninety percent of my weight loss clients are not eating enough during the day, and then they end up bingeing,” she says. If you restrict yourself all day, your body’s protective mechanisms will kick in — the ones that drive you to get food, adds Walter. As a result, it’s not surprising if you eat an entire bag of cookies quickly late at night.

What to Do Eat on a predictable food schedule, advises Walter. If you eat regularly throughout the day, your body will be able to anticipate that you’re going to provide adequate nutrition for it. What’s more, she says, even if you’re trying to lose weight, make a plan for how you’re going to include a variety of foods into your day so you don’t feel deprived. For instance, can you have an Oreo after lunch? Will you let yourself have a scoop of ice cream when you go out with the kids on Saturday?

8. You Overestimate Your Calorie Burn

When you’re trying to lose weight, what and how much you eat is more important than your exercise habits, says Karp. And yet, “exercise is the secret to keeping weight off,” he says. That’s because exercise stimulates the synthesis of mitochondria within muscles, research shows. (Mitochondria are the energy powerhouse of cells, according to the National Human Genome Research Institute.)

Ultimately, this “makes you a better fat- and carbohydrate-burning machine,” he says. What’s more, says Karp, the people who are successful in weight loss are exercisers. “Most National Weight Control Registry members [those who have maintained weight loss long term] — 89.6 percent of women and 85.3 percent of men — exercise as part of their weight loss and weight-maintenance strategy,” he says.

What to Do Exercise shouldn’t be used as a form of punishment for eating something, says Gorin. “Exercise is a celebration of the movement that your body can achieve, and it’s a beautiful thing,” she says. Better to figure out enjoyable ways to incorporate physical activity into your life, activities that make you feel capable or that build in social interaction (if you like) — all these factors can help you stick to a routine, according to a study published in August 2016 in the journal Frontiers in Psychology.

Princess Amalia suffers 'body shaming' during tour - a look at 'beautiful' royal's diet

 Princess Amalia of The Netherlands, 19, is the heir to the Dutch throne and is currently on tour in the Dutch Caribbean Islands with her parents. The Princess has experienced some "body shaming" online during the tour - but what diet does she follow?

Princess Catharina-Amalia of The Netherlands, who is known as Amalia, is currently on tour in the Dutch Caribbean Islands with King Willem-Alexander and Queen Maxima. The royal has experienced some body shaming online due to her weight.

Royal fan @cambridgepower tweeted: "People who are body shaming Princess Amalia of Netherlands are the same who body shaming Princess Catherine because she is too skinny with no curves.

"That's the reality in this social media, people hate that you are happy with yourself and that somebody loves you for the way you are."

Royal watcher added: "I think she is absolutely beautiful!"

In addition, @FrankieAgubi commented: "Catharina-Amalia is a beautiful girl."

What diet does the Dutch Princess follow?

Amalia has never spoken openly about her diet, but told MSN that she often sees a therapist due to online hate that she has received.

“Sometimes it becomes all too much for me, school, friends, and then I talk to someone”, Amalia said.

“Everyone talks about healthy food and sports. And that’s also important”, Amalia emphasised.

"But mental health is equally important", the Dutch Princess added.

A Spanish magazine came under fire in the past after it described the heir to the Dutch throne as "plus-size" on its front cover. 

Princess Amalia was pictured alongside her mother on Caras, a celebrity gossip and royal news magazine published in Spanish and Portuguese. 

The photograph was published alongside a headline that read: "Maxima's oldest daughter proudly wears her "plus-size" look".

The magazine's subhead, once translated, reads: "The harassed heir to the throne of the Netherlands faces criticism with force and with the support of her parents.

"A Princess who goes through puberty without taboos and defends her figure of 'real woman'."

However, it is not thought the Princess provided any quotes to the magazine or has ever commented on her weight in public. 

Social media users and media outlets from Maxima's native Argentina blasted the magazine for using the term to describe the teenage royal, saying it was extremely dangerous.

Queen Maxima previously shared her mother's recipe for her "favourite cookies", Argentine alfajores, which is a dessert likely enjoyed by her three daughters, Amalia, Alexia, and Ariane.

The Dutch Queen said: "I grew up with alfajores, they are my favourite cookies! I bake them according to my mother's recipe, which I am pleased to share with you.

"So you can bake them yourself at home."

It has been reported that traditional continental breakfast foods are cooked at Huis Ten Bosch palace, the home of the Dutch Royal Family.

Ivanka Trump shares healthy routine to slim - which started with 'daunting experience'

 Ivanka Trump has always had a slim frame and the 41-year-old regularly works out to maintain it. She has previously spoken about her diet and exercise regime, which have allowed her to stay active and healthy.

Ivanka shared photos of herself and her husband, Jared, on social media yesterday, showing the both of them walking in a forest in New York state. Both were wearing hiking gear, suggesting they often go for walks. Ivanka has previously shared photos of herself running, and she goes to the gym to maintain a healthy physique.

Ivanka’s diet and exercise regime has changed a lot over the years. Back in 2016, she told Eat This, Not That! that she “ate like a teenager”.

Before her pregnancy, she said she ate “carbs three times a day usually in the form of pasta or pizza.”

She continued: “Slowly, I started to actually enjoy, if not crave, these healthier options. Now healthy eating is the norm for me, especially at breakfast and lunch.”

Post-pregnancy, Ivanka said she consumed a balanced diet, based on “making the right choices”.

She ate healthy, filling foods like salmon, chicken, salad, and vegetable soup, as well as healthy fats like fatty fish, including salmon and mackerel, keep one feeling fuller for longer.

However, Ivanka noted that she stayed away from juices, saying: “I tried a juice cleanse, and it was a total disaster. For the eight hours that I lasted, I felt like I was on the brink of starvation.”

To maintain her healthy and slim physique, Ivanka avoids processed carbs and focuses instead on complex carbohydrates, such as whole grains and oats, according to The Daily Meal.

The 41-year-old has previously shared photos of her meals on Instagram, including her breakfasts, which usually consist of “either Greek yoghurt and berries or ‘fancy oatmeal’.”

Speaking about her children, she said: “If they choose oatmeal, I get out all sorts of toppings - chia seeds, berries, flaxseed, goji berries, cinnamon, walnuts, and almonds - and the kids get to ‘decorate’ their oatmeal.”

According to My Morning Routine, Ivanka starts her days with a “large glass with lemon”, followed by “a big cup of coffee”.

This is after she has woken up at 5:30am to meditate and work out “or both”.

“I like to be fully ready for the day before my children get up so that my mornings are completely focused on them.

“Meditation is one of the most important things I do each day. I meditate for twenty minutes, ideally twice daily.

“Sometimes I miss the afternoon session, but I always make the morning one. It's been invaluable in terms of calming my mind and allowing me to think more clearly.”

Ivanka also does a “fusion workout”, which combines yoga, Pilates, dance, and meditation.

She has recently shared yoga videos and instructions on her Instagram, to inspire her followers.

But the mother-of-three is also a fan of cardio. According to Eat This, Not That!, she enjoys cycling and spinning classes.

She even ran a half marathon in 2015, suggesting she is an avid runner. Ivanka told People: “I had never run like a half mile in my life, so this was a very daunting experience.

“But in addition to having an amazing time with the incredible women that work for me, I also picked up a running bug - like I really actually rather enjoy it. So, I go out with my husband every Saturday morning – we’ll run for an hour and we'll just chat. It’s an amazing time for the two of us as well.”

Pippa Middleton stays slim with clever 'choices' - her 'delicious' everyday breakfast

 Pippa Middleton has three children with her millionaire husband James Matthews: Arthur, Grace and Rose.

Pippa Middleton has been recently pictured on the island of St Bart's, in the Caribbean, with her husband James Matthews and their three children. The Princess of Wales's sister looked fantastic in a tiny red bikini, but what is her secret to losing weight after having children and staying slim?

Pippa Middleton explained that exercising is "part of my weekly routine", especially running and fitness.

However, she admitted that this has changed since having children: "Family life and motherhood has consumed much of my spare time.

"I suppose, my running has been more after babies and toddlers than crossing finish lines, which I’m fine with — for now!" she said during an interview with activewear brand Hoka.

Kate's sister continued: "Being active with my son in the park or playground, transporting him on the back of my bike, and buggy running when he was a baby have been ways in which I have been able to include outdoor exercise whilst being a hands-on mummy."

The socialite explained that regular exercise helps "manage my weight" and the time she spends running and playing with the kids "is time efficient".

"It gives us both the chance to enjoy the fresh air and explore the great outdoors," Pippa explained.

But it is a combination of exercise and diet that helps her maintain her fantastic figure as she admitted in the past that she follows a healthy and varied diet.

Pippa explained that she never leaves the house without having breakfast. "Can't start the day properly without breakfast," she said.

Normally, she has "lots of porridge or boiled eggs with soldiers" in the morning but other times she opts for yoghurt, avocado on toast, and muesli.

"My usual breakfast is either plain yoghurt with chopped fruit and toasted seeds, oats and nuts or toasted rye bread with eggs or avocado," Pippa told The i.

She also enjoys "Bircher muesli with fresh berries on top" and "you can even make a batch for the whole week," she suggested.

To maintain the desired weight and stay slim, balance and moderation are key although some sugary treats from time to time are allowed.

"I grew up with the belief that good health is about moderation in all things, so I’ll be celebrating healthy living through exercise, a balanced diet and a little of the naughty stuff sprinkled in - I'm talking chocolate, crisps and an occasional glass of wine," she wrote in Waitrose magazine.

Pippa revealed that she has never tried the Dukan diet, attempted Atkins or "exercised religiously seven days a week" to lose weight.

"But I do believe in making healthy choices - keeping refined carbs such as white bread and pasta to a minimum, and sticking to sensible portion sizes," she said.

Pippa also revealed that after having children, she worked out "for 45 minutes, three or four times a week, depending on my energy levels".

In terms of future fitness goals, Kate's sister said that she would like to participate in the London and New York marathons or the Coast-to-Coast multi-sport event in New Zealand.

Her dream is to take part in the Ultra Trail du Mont Blanc MCC, the 40km race, and the Cape Town Cycle Tour.

"One day, my dream would be to participate in a sporting challenge or epic adventure with my own children," she added.