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Good for you, Tam Tam! Intermittent fasting isn't for everyone and I understand how your work schedule can interfere. Losing 27 lbs is great.. Weight lost slowly seems to stay off better. IE is very important to me as I have a tendency to eat for social reasons when I'm not hungry and sometimes I eat until I'm stuffed, which leads to weight gain. I'm learning to recognise hunger and fullness.

Nutrition experts are buzzing about the Nordic diet. As the name suggests, the Nordic diet consists of foods that are locally sourced and traditionally eaten in Denmark, Finland, Iceland, Norway, and Sweden.

Typically, the Nordic diet includes whole-grain cereals such as rye, barley, and oats; berries and other fruits; vegetables especially cabbage and root vegetables like potatoes and carrots; fatty fish such as salmon, mackerel, and herring; and legumes (beans and peas).

Many call it the New Nordic Diet, which has become a new food culture developed in 2009-13 with key emphasis on gastronomy, health, and environment. The New Nordic Diet is based on Nordic ingredients but is adaptable all over the world.

Contrary to the Mediterranean diet, which includes olive oil, it favors rapeseed oil (canola oil), which is high in healthy mono-unsaturated fat. And it also contains some alpha-linolenic acid, a plant-based omega-3 fatty acid similar to the omega-3 fatty acids found in fish.

Canola oil can help to reduce bad LDL cholesterol and the risk of heart disease and stroke. It's possible that canola oil may be better at reducing bad cholesterol and improving heart health. The diet emphasizes cutting out processed foods and most high-fat meats like sausage or bacon.

Health benefits of the Nordic diet -

Its health related benefits are enumerated below:

• A major review by the World Health Organization (WHO) found that both Mediterranean and Nordic diets reduce risk of cancer, diabetes, and cardiovascular disease.

• The diet could also contribute to weight loss. A University of Eastern Finland study also found that the diet down regulates the expression of genes associated with inflammation, which is thought to contribute to many chronic health problems and play a role in obesity.

• Processed foods are more palatable, which results in overeating and weight gain. Since the Nordic diet de-emphasizes consumption of processed foods, it prevents over-eating and resultant weight gain.

• Eating more of a plant-based diet is better for the environment as there are far less greenhouse gas emissions. About 14.5% of greenhouse gas emissions come from livestock production. It has been reported that factory farming for meat production contributes more to global warming than all planes, trains, buses and cars combined.

Custom Keto Diet is a program by Rachel Roberts that helps consumers to find the best eating plan for their goals and their food preferences. The program centers around delicious food but doesn't cause the participant to feel as though they are starving themselves or having to give up many of their favourite foods.

Hello, I’m going 5’7” tall. It took me about 6 weeks to see results, noticeable weight loss. I had a trainer, was put on a strict low carb diet, ate small meals every 2.5-3 hours. I worked out everyday for 1 hour, combining cardio & weight lifting. I lost about 22lbs altogether. My heaviest was 253 & went down to 231 by the time I was done my 6 week training with a trainer. The first few pounds I lost on my own prior to the training. The rest is on my own....IT WAS HARD!!! I couldn’t walk normally the first time I did leg work out! Haha

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.

its rlly hard to stay motivated

Do you have to exercise to lose weight or is watching what you eat enough?

I know you’re eager to know how to lose back fat otherwise you wouldn’t be here. Trust me, I’m excited to share my best tips with you girls.

Stop Slouching
Slouching is a huge cause of back fat for many people.
When you are slouching your spine will become extended, which may cause your back to develop fat.
Slouching can cause you a lot of health problems and it can also be bad for your appearance.
When you stop slouching and stand up straight, you will notice that your back starts to lose fat pretty quickly.

Mindful eating
A key part of dealing with excess body fat is mindful nutrition, ensuring you’re eating a balanced diet full of vegetables and whole foods. To lose body fat, you need to be in a calorie deficit, something that mindful eating can really help with.

'It's not about dieting,' says Barratt. 'Just making sure you're eating the correct number of calories for your height and gender,' which for most women is normally between 1,450 and 2,000.

Use The Right Exercise For Your Body Type
What exercise program will help you lose weight and back fat best?
You need to choose the right one for yourself so that it’s easy for you to stick with it and be able to reach your fitness goals.
I have tried several different types of exercises for myself because they are the best for my body type and motivation levels.
While I have tried most of the different programs, I have found one that works the best for me and is very easy to follow.
Most people start out with some kind of beginner’s program that’s designed to get you in shape fast and it usually has exercises that don’t require going to the gym.
Try a simple program to will help you increase your endurance level so that it doesn’t take long for you to burn calories when working out.
For this purpose a strength training program that uses body weight for resistance might be ideal.

Drink Green Tea
Drinking green tea can be very beneficial to your body and it can also help with fat loss.
Green tea contains multiple polyphenols, which are antioxidants that can help boost your metabolism.
Green tea is perfect for reducing the amount of fat in your back area because it contains caffeine, which will boost your metabolism and keep you focused on being healthy and losing weight.

Eat Smaller Portions
By eating smaller portions, you are going to lose weight easier than if you eat larger portions.
Most people go way overboard with how much food they eat at one time and that’s not the way to go.
If you want to lose weight and not feel hungry all the time, you will need to eat smaller portions.
When you reduce your portions, your body is able to burn calories easier and faster because it has less food to try to digest.
Every meal will be easier for you if you eat smaller portions because your body will burn calories faster even when you are sleeping.

I hope these tips help you get started on your journey.
Alice

Never mind!

Intermittent fasting is the best

30 lbs on my 5'7" frame is when people started to notice

I recommend Keto along with Apple Cider Vinegar pills!

I've never had to have a meal plan, but I know the first years at my school are obligated to. They don't make it easy to eat well, do they? Salads are a good idea, since college students are notorious for not eating enough vegetables and always gravitating to the fast food type of places. (I can say this, because I'm one too )

Getting enough protein would probably be the biggest issue you'd have to face, I'd say- but the chicken can be good for that. Maybe you could look into saving a tiny bit of money each week to buy some fresh produce/fruits you like at a local market? They're often cheaper than the big supermarkets, and you could keep some healthy snacks in your room that way? Nuts or greek yogurt (if you have a mini-fridge/to go with your cereal!) would be good, quick ways to get more protein, too.

HOW TO BREW COFFEE

1. Grind and measure. Use coarse ground coffee that resembles sea salt in your press, and measure 2 tablespoons per 6 ounces of water.

2. Add hot water. Fill the press with hot water that's just off the boil. Make sure to saturate all the grounds.

3. Place plunger and brew. Put the plunger back on the press without pushing it down, and let the coffee brew for 4 minutes.

4. Press and pour. Gently push down the plunger until it reaches the bottom of the press, and enjoy.

It also depends on your build and how your fat falls on your body. I have a muscular frame and tend to gain all over, so when I lose, it takes about 20 or so before anyone notices anything.