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Toddlers and tofu: is it safe for children to be vegan? – Her.ie

Posted: December 31, 2019 at 10:45 pm

Everyone and their mother is chatting about the diet that could be en route to saving the world. And, as it turns out, so are their kids.

We already know that's entirely possible to follow a vegan diet and get every single nutrient that you need to live a completely healthy life, but what about those among us who might be more vulnerable when it comes to growth and development?

Specifically, children.

It seems as if every couple of months we're presented with another shocking story of parents starving their children to the point of malnourishment via a so-called 'vegan diet.'

But is it really the 'vegan diet' we should be focusing on, or the active neglect these people are inflicting on their children.

And, at the end of the day, is it safe for children to be vegan?

According to dietician Maeve Hanan from Orla Walsh Nutrition - yes, it is.

She says that when it comes to nutrition, each individual is different.

What works for one person diet-wise may not work for another. However, choosing to eat a diet free from any animal products can be entirely safe if done properly, no matter how old a person is.

"A vegan diet can be safe and appropriate at all life stages," she says, "but there are certain groups that are more nutritionally vulnerable."

"Were talking about infants, young children, pregnant women, older adults, somebody whos unwell or malnourished, or someone who has an eating disorder. All those things can impact whether its appropriate, and those people may need some extra support."

This extra support could come in the form of working with a dietician, closely monitoring the person's health, and regularly going for check ups to ensure that they - and this is particularly applicable for children - are developing correctly.

It could even mean taking specific supplements that are suitable for children, providing them with their specific needs.

"There are appropriate supplements that vegan children and infants can take," says Maeve, "but generally you do need that extra bit of support and planning."

"If a child doesnt get the right nutrients at that stage, it can impact growth and development long term.

"[Veganism] absolutely can be done but if someones unsure, they should get individual advice from a dietician."

You can read more of Her's in-depth look at veganism in Irelandhere.

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Toddlers and tofu: is it safe for children to be vegan? - Her.ie

Local leaders offer their Happy New Year wishes – Wilkes Barre Times-Leader

Posted: December 31, 2019 at 10:45 pm

WILKES-BARRE Another holiday season is winding down and 2019 is in the rear-view mirror.

As we dismantle our Christmas trees and put away the decorations, we vow to get in good enough shape to fut into all those nice clothes in our closets that we used to fit into not that long ago.

As we devour our pork and sauerkraut today, we look ahead to a bright 2020. Spring will soon arrive, flowers will bloom and the Democratic Party will choose its sacrificial lamb to take on President Donald Trump.

The days and months will again fly by, the snow will have melted, the heat and humidity will return, the leaves will change in the fall and my rescued Santa Claus toilet seat cover will again grace my front door in December.

Happy New Year to all and read on to see what our leaders wish for in 2020.

Gov. Tom Wolf: In the new year, I am hopeful we can do more to invest in infrastructure, raise the minimum wage, tackle poverty, reform our probation system, expand gun safety laws, and even more to improve education, reduce health care costs, and enhance the quality of life for all Pennsylvanians. I wish, as well, that Pennsylvanians will continue to reach out to their neighbors and lend a helping hand.

Wico Van Genderen, CEO of Greater Wilkes-Barre Chamber: There are going to be many market headwind and tailwind dynamics for 2020. Knowing that you make your best sea captains in a storm, heres wishing that our captains of industry and community can navigate the swirling waters.

U.S. Sen. Pat Toomey, R-Lehigh: Unemployment is at a 50-year low, wage growth is accelerating for low-income Americans, and for the first time in our nations history, there are more jobs than people seeking work. In 2020, Congress should resume work on pro-growth policies that will build upon the economic progress made over the past three years. I wish everyone across our great commonwealth a happy, healthy, and prosperous New Year.

U.S. Sen. Bob Casey, D-Scranton: We must continue the fight to protect access to quality, affordable health care in 2020. My wish for the new year is for Republicans to get serious and work with Democrats to support middle class families and people with preexisting conditions by strengthening the Patient Protection and Affordable Care Act. I will keeping fighting like hell against GOP efforts to sabotage access to health care.

Outgoing Wilkes-Barre Mayor Tony George: To spend more time with his family.

Gerry ODonnell: My best wishes to all in our community for a safe and healthy New Year while remembering the New Year is a time of new beginnings and fresh starts that also comes with a time of reflection.

Harold E Flack II, Dallas: At 58.7 cents per gallon, Pennsylvania had the highest gas tax in the U.S., until we were nudged back to second place by California in July of 2019. Pennsylvanias gas tax remains 22 cents higher than the national average. We spend our winters trying not to get another flat tire or break another wheel with potholes and craters everywhere on back roads and main roads alike. My wish is for the Commonwealth of Pennsylvania to make a serious effort to upgrade our roads, and to stop diverting gas tax revenue into other black holes of State Government.

Sen. John Yudichak: Ill go with the state motto, I wish for everyone a year filled with virtue, liberty, and independence.

U.S. Rep. Dan Meuser: As we close out the year and decade and enter into our own Roaring Twenties, I look forward to working together to keep the American Dream alive and well for all.

Master Sgt. JP Karpovich, U.S. Army: I would like to wish all military, police, firefighters, first responders, nurses and doctors, as well as teachers, a Happy and Healthy 2020.

Teri Ooms, executive director of The Institute: My wish for 2020 is that we all find a way to work towards innovative solutions collaboratively. The parochialism and divisiveness that has engulfed nearly every aspect our lives does nothing to improve or sustain anything positive. We have so much potential as a region, state, and nation and we need to work together to harness that greatness so that it benefits everyone. Personal or political party agendas, geographical and political boundaries, and traditional political party ideology should not drive decision making that only benefits a few.

Will Beekman, general manager of ASM Global, Mohegan Sun Arena: My wish is for Wilkes-Barre to build a downtown skate park, and for Christian Wielage and crew to continue fighting the good fight on saving the Irem Temple.

Paul Keating, Kingston administrator: Happy New Year and best wishes to our great community and all of Northeastern Pennsylvania.

Incoming Wilkes-Barre Mayor George Brown: Rebuild a working relationship between the Mayor of Wilkes-Barre and all members of Wilkes-Barre City Council based on mutual respect and the common goal of working hard for the betterment of the residents of Wilkes-Barre.

Create a 2020 Wilkes-Barre City budget that is based on sound fiscal management rather than hypothetical revenue sources that may or may not come to fruition in the coming year.

Promote safe, clean neighborhoods, work to address the homeless population, and increase revenue productivity within the city on a daily basis.

Former U.S. Rep. Lou Barletta: Looking at the start of the New Year my wish for 2020 is that the politicians down in DC end the impeachment sham that is doing nothing but wasting taxpayers money. I wish that they will remember the voters that elected them also elected President Trump and that they will work with him to continue growing the greatest economy weve seen in decades allowing everyone a chance at the American Dream.

In 2020, my resolution is to build the Jordans Army Foundation. My family and I have been so touched by the prayers and support for my grandson Jordan and want to give back. We will be working on growing the foundation to support research for Rhabdomyosarcoma and to help families that are battling this awful disease like our Jordan.

C. David Pedri, Luzerne County manager: Im wishing for all Luzerne County citizens to have a positive experience with the Countys new voting machines. Also, Im wishing for a great turnout for Julys Rockin The River concert series.

Wilkes University interim President Paul S. Adams: First and foremost, we wish every success to the more than 1,100 students in the Wilkes Class of 2020. May your every wish come to be! Second, we wish for continued success under the leadership of our seventh president, Dr. Greg Cant. Dr. Cant will begin in June and we look forward to the ways in which he will continue to advance Wilkes as a small doctoral university like no other. And finally, our University has long enjoyed a productive partnership with Wilkes-Barres leaders. We look forward to continuing this tradition under the leadership of Mayor George Brown as he officially takes office.

John L. Augustine III, President/CEO Penns Northeast: Our new year goal is to add one more County to our regional partnership. We also hope to close on project Dempko, bringing hundreds of jobs to our area. And finally, a happy and healthy year for all in NEPA.

Anne E. Rodella, artistic director of F.M. Kirby Center: My wishes for 2020 are to continue to bring quality arts and entertainment to the F.M. Kirby Center, to make the arts accessible to all, to read more/create more/dance more, and to book Tom Waits at the F.M. Kirby Center.

U.S. Rep. Matt Cartwright, D-Moosic: I wish everyone in Northeastern Pennsylvania a happy and healthy New Year. In 2020, Im planning to continue to use my increasing seniority on the House Appropriations Committee to bring our fair share of federal money to Northeastern Pennsylvania, attract more federal contractors to open shop in our area, and provide more and better-paying jobs.

State Rep. Tarah Toohil, R-Butler Township: My New Years wish for our community is that our seniors (through legislative action) receive more property tax relief in 2020 so some of their burdens are lifted. For our children to have an increasingly innovative education so that they can bring in the next generation of family sustaining jobs to our region and to Pennsylvania. I also hope that more families will consider becoming emergency foster families for brief periods of time in order to meet our increased child protection needs in the Commonwealth.

State Sen. Lisa Baker, R-Lehman Township: That the joy, grace, and meaning of this holiday season carry into 2020 and guide our public policy-making toward constructive and productive results. That we are able to more deeply realize that the diversities in heritage and belief among us distinguish and strengthen Pennsylvania.

Larry Newman, executive director of Diamond City Partnership: My wishes for the new year are to continue making progress toward the goal of a vibrant Downtown Wilkes-Barre, with more historic preservation wins and more local businesses choosing to invest in the economic engine that is our center city.

And, from a personal perspective: health, happiness, and more time spent enjoying the outdoors with my family.

State Rep. Aaron Kaufer, R-Kingston: I wish that we could build enough support in the legislature and from the governor to get property tax elimination done. Our area needs it.

State Rep. Karen Boback, R-Dallas: Wishing everyone a healthy, happy new year filled with love, peace and prosperity!

Plymouth Borough Council: Members would like to extend warm wishes of a happy and healthy New Year to the residents, businesses, local organizations and all who have helped in providing support and services to improve our community. Community support provided much success in 2019 and Council looks forward to continue to work with the community and organizations in making 2020 even better.

Joe Nardone Sr., Gallery of Sound/Magnus Productions: Stay young in mind and spirit and never get old. And remember to Shake A Hand.

Happy New Year snowman.

Bill OBoyle

Reach Bill OBoyle at 570-991-6118 or on Twitter @TLBillOBoyle.

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Local leaders offer their Happy New Year wishes - Wilkes Barre Times-Leader

What Is the 16:8 Diet – Does the 16/8 Intermittent Fasting Method Work? – GoodHousekeeping.com

Posted: December 31, 2019 at 10:45 pm

Silicon Valley moguls, celebrities, and social media influencers alike prescribe to the 16:8 diet, a form of intermittent fasting also known as the 8-hour diet. Proponents claim that restricting mealtimes you eat during an 8-hour window each day and fast the rest of the time helps with everything from weight loss to lowering the risk of chronic disease.

The problem with this popular method is that youre not making decisions based on how full or hungry you feel, but rather on a restricted time window a setup that can backfire in the long run if you're not careful. Here's what you need to know about 16:8 fasting before you start missing meals.

The 16:8 diet is a type of time-restricted fasting done to achieve better health or lose weight. (The 5:2 diet followed by Jimmy Kimmel, where you eat whatever you want five days a week and only consume 500 calories or less on the other two days, is also a modified form of fasting.)

On the 16:8 diet, you spend 16 hours of each day consuming nothing but unsweetened beverages like water, coffee, and tea. The remaining eight-hour window is when you eat all of your meals and snacks. Most people do this by starting a fast at night, skipping breakfast, and eating their first meal in the middle of the day. No foods are inherently off limits during that time, but some people will follow the keto diet at mealtimes to supercharge their weight loss.

While the term intermittent fasting (or IF) may be new to many of us, the practice isnt all that different from the way our ancestors likely lived: Hunt, gather, and eat during daylight; sleep and fast during darkness.

Some studies have found that theres virtually no difference between people who regularly practiced intermittent fasting and those who simply cut back their calorie intake overall.

A growing body of research demonstrates that a better strategy is optimizing the nutritional quality of what you already eat (veggies, fruit, lean protein, whole grains, and healthy fats) versus fasting or counting calories. Also, science suggests any potential benefit from fasting is quickly undone during the eating part of the cycle, in which appetite-suppressing hormones switch gears to make you feel even hungrier than you felt at baseline.

But some dieters may benefit from daily fasting if they have trouble sticking to prescribed meal plans or restrictive diets; a 2018 pilot study published in the Journal of Nutrition and Healthy Eating suggests that a 16:8 fasting plan can help obese dieters lose weight without having to count every single calorie they eat. This approach to fasting could also aid those battling other weight-related issues namely, high blood pressure. A new scholarly review published in the New England Journal of Medicine suggests that a 16:8 fasting plan may help the body naturally improve blood sugar regulation, as well as decrease blood pressure overall in the long run.

Forms of intermittent fasting like the 16:8 diet rely on the concept that fasting reduces oxidative stress on the body, which can decrease inflammation and the risk of chronic diseases.

Its also theorized that fasting gives your vital organs, digestive and absorptive hormones, and metabolic functions a break, according to a recent study published in Cell Metabolism. Since our bodies secrete insulin to help our cells absorb sugar, fasting is linked to reducing our susceptibility to insulin resistance over time. (High insulin levels ultimately put us at risk for a whole host of diseases.)

However, research has also linked fasting to increases in LDL cholesterol (the "bad" kind). Intermittent fasting can make you feel dizzy and nauseated and cause periods of low-blood sugar and dehydration. Despite the fact that most 16:8 enthusiasts drink water during fasting periods, it may not be enough (reminder: food itself provides quite a bit of water).

I also have a much deeper concern about the disordered eating behaviors that may arise from intermittent fasting. Research shows that fasting for a period of time followed by a limited window for eating primes you to overeat. It's a cycle that can be difficult to get out of because it impairs our body's natural hunger cues and metabolism. Restricted eating may also lead to an increased risk of depression and anxiety.

This is especially concerning for women, who have historically been more likely to develop eating disorders. The allotted periods of restriction followed by eating lends itself to binge-purge tendencies that cannot (and should not) be ignored. According to the National Eating Disorders Association, periods of fasting and binging are considered risk factors for eating disorders.

JGI/Jamie GrillGetty Images

Ultimately, it's a personal choice. But there are a few beneficial behaviors you can try without committing to the riskier elements of 16-hour fasts. The first is to better understand mindfulness and how it relates to your food choices. To get started, consider these questions when you're deciding when and what to eat:

Many of us eat based on scenario, not hunger levels. Case in point: Raise your hand if youve ever gone to the movies after dinner and suddenly wanted popcorn? Yep, me too!

By considering the moments when you eat, you may become aware of patterns you didn't notice before. Say youre a person who loves to graze during The Bachelor. If youre fasting after 8 p.m., youve automatically cut hours and subsequently, calories from your post-dinner snacking.

If you've cut out late-night snacking, that alone could help you go to bed earlier a very crucial component to any weight loss plan. Getting seven hours of sleep per night has been linked to better weight management, reduced risk of chronic disease, and improved metabolism.

The bottom line: Its simply not feasible for many of us to restrict food entirely for set periods of time in order to achieve better health. In addition to being difficult socially (who wants to skip happy hour or dinners with friends?), self-imposed rules are simply not as joyful as having the right information and making choices that empower you versus hold you back. It's best to find ways to make eating nutritious food work for you in the context of your day-to-day life. If you are considering intermittent fasting, Id encourage you to try it by starting small and keeping it as simple as possible: Close your kitchen after dinner, aim to get more sleep, and sit down for a full breakfast at your usual time tomorrow.

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What Is the 16:8 Diet - Does the 16/8 Intermittent Fasting Method Work? - GoodHousekeeping.com

Testosterone Replacement Therapy market to boom in near future by 2028 industry key players Endo International, Eli lilly, Pfizer, Actavis (Allergan),…

Posted: December 31, 2019 at 10:44 pm

Latest Research Report: Testosterone Replacement Therapy industry

Global Testosterone Replacement Therapy Market documents a detailed study of different aspects of the Global Market. It shows the steady growth in market in spite of the fluctuations and changing market trends. The report is based on certain important parameters.

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Testosterone Replacement Therapy Market competition by top manufacturers as follow:, AbbVie, Endo International, Eli lilly, Pfizer, Actavis (Allergan), Bayer, Novartis, Teva, Mylan, Upsher-Smith, Ferring Pharmaceuticals, Kyowa Kirin, Acerus Pharmaceuticals, ,

The risingtechnology in Testosterone Replacement Therapymarketis also depicted in thisresearchreport. Factors that are boosting the growth of the market, and giving a positive push to thrive in the global market is explained in detail. It includes a meticulous analysis of market trends, market shares and revenue growth patterns and the volume and value of the market. It is also based on a meticulously structured methodology. These methods help to analyze markets on the basis of thorough research and analysis.

The Type Coverage in the Market are, Gels, Injections, Patches, Other

Market Segment by Applications, covers , Hospitals, Clinics, Others

The research report summarizes companies from different industries. This Testosterone Replacement Therapy Market report has been combined with a variety of market segments such as applications, end users and sales. Focus on existing market analysis and future innovation to provide better insight into your business. This study includes sophisticated technology for the market and diverse perspectives of various industry professionals.

Testosterone Replacement Therapy is the arena of accounting worried with the summary, analysis and reporting of financial dealings pertaining to a business. This includes the training of financial statements available for public ingesting. The service involves brief, studying, checking and reporting of the financial contacts to tax collection activities and objects. It also involves checking and making financial declarations, scheming accounting systems, emerging finances and accounting advisory.

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Market segment by Regions/Countries, this report coversNorth AmericaEuropeChinaRest of Asia PacificCentral & South AmericaMiddle East & Africa

Report Highlights: Detailed overview of parent market Changing market dynamics in the industry In-depth market segmentation Historical, current and projected market size in terms of volume and value Recent industry trends and developments Competitive landscape Strategies of key players and products offered Potential and niche segments, geographical regions exhibiting promising growth A neutral perspective on market performance Must-have information for market players to sustain and enhance their market footprint

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Testosterone Replacement Therapy market to boom in near future by 2028 industry key players Endo International, Eli lilly, Pfizer, Actavis (Allergan),...

Global Testosterone Replacement Therapy Market Expected To Feasible Growth , Recent Trends Over 2025 – Testifyandrecap

Posted: December 31, 2019 at 10:44 pm

Global Testosterone Replacement Therapy Market Research Report provides a comprehensive analysis of this industry to help the clients in making strategic business decisions. The demand and supply-side analysis will provide revenue, volume, portfolio analysis, business strategies, innovations and latest developments in Testosterone Replacement Therapy Industry. The demand side analysis of Testosterone Replacement Therapy Market focuses on end-user analysis, consumer demands, expectations, and user behavior. The SWOT analysis of top Testosterone Replacement Therapy Market players will list the strength, weakness, opportunities, and threats of the industry. The company profiles of top Testosterone Replacement Therapy Market players will provide financial analysis listing the company revenue, and market share. The past and present revenue of top players will offer forecast revenue estimates and growth rates.

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The competitive profiles of top Testosterone Replacement Therapy Industry players will provide a comparative study based on product offerings, applications, regional presence, employee size, market share, revenue, and production capacity. The entire Testosterone Replacement Therapy Market is analyzed based on market value, volume, the average sales price of the product. Both the positive and negative impacts of various factors like market drivers, restraints, and opportunities on each segment of Testosterone Replacement Therapy Industry is stated in this study. Also, a complete analysis of Testosterone Replacement Therapy value-chain, pricing structure, macroeconomic factors, and PESTEL analysis is provided. The primary and secondary data sources comprise of the paid primary interview with key opinion leaders of the industry, annual reports, press releases, and trustable data sources.

The market is segmented based on the following factors:

Market analysis by top players:

TevaKyowa KirinAbbVieFerring PharmaceuticalsUpsher-SmithNovartisActavis (Allergan)BayerEli lillyAcerus PharmaceuticalsMylanEndo InternationalPfizer

Market analysis by key product types:

GelsInjectablesPatches

Market analysis by top applications:

HospitalsClinicsOthers

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Summary:

The report begins with market definition, segmentation, macroeconomic factors and executive summary of Testosterone Replacement Therapy Industry. In the next segment, PESTEL analysis, Value chain analysis, SWOT analysis, and pricing analysis is conducted. The market estimation and forecast analysis by product type, application, players and regions are conducted. Testosterone Replacement Therapy Regional analysis by Market size estimation and forecast view covers North America, Europe, EMEA, Latin America, Asia-Pacific, and others. The forecast numbers and year-on-year growth rate is analyzed from 2019 through 2025. The top-down and bottom-up research methodology is applied to derive the market numbers and provide precise analysis. The product innovations, partnerships, and acquisitions in Testosterone Replacement Therapy industry, emerging market segments are studied comprehensively.

The quantitative and qualitative analysis of Testosterone Replacement Therapy Industry with the 360-degree market view will help users in understanding the competitive environment, potential segments, and growth opportunity. We excel in providing premium progressive statistical surveying of market research reports to help the global clients in overcoming business challenges and achieving sustainable growth.

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Testosterone Replacement Therapy Sales Market In-Depth Analysis on Forthcoming Development And Forecast By 2026 – Market Reports Observer

Posted: December 31, 2019 at 10:44 pm

Latest release from SMI with title Testosterone Replacement Therapy Sales Market Research Report 2019-2026 (by Product Type, End-User / Application and Regions / Countries) provides an in-depth assessment of the Testosterone Replacement Therapy Sales including key market trends, upcoming technologies, industry drivers, challenges, regulatory policies, key players company profiles and strategies. Global Testosterone Replacement Therapy Sales Market study with 100+ market data Tables, Pie Chat, Graphs & Figures is now released BY SMI. The report presents a complete assessment of the Market covering future trends, current growth factors, attentive opinions, facts, and industry-validated market data forecast until 2026.

Global Testosterone Replacement Therapy Sales Market Segmentations

The segmentation chapter allows readers to understand aspects of the Global Testosterone Replacement Therapy Sales Market such as products/services, available technologies, and applications. These chapters are written in a way that describes years of development and the process that will take place in the next few years. The research report also provides insightful information on new trends that are likely to define the progress of these segments over the next few years.

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Essential demographic, geographic, psychographic and behavioral information about business segments in the Testosterone Replacement Therapy Sales market is targeted to aid in determining the features company should encompass in order to fit into the business requirements. For the Consumer-based market the study is also classified with Market Maker information in order to better understand who the clients are, their buying behavior and patterns.

*** For the global version, a list of below countries by region can be added as part of customization at minimum cost.North America (United States, Canada & Mexico)Asia-Pacific (Japan, China, India, Australia, etc)Europe (Germany, UK, France, etc)Central & South America (Brazil, Argentina, etc)Middle East & Africa (United Arab Emirates, Saudi Arabia, South Africa, etc)

Testosterone Replacement Therapy Sales Product/Service Development

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Pricing and Forecast

Pricing/subscription always plays an important role in buying decisions; so we have analyzed pricing to determine how customers or businesses evaluate it not just in relation to other product offerings by competitors but also with immediate substitute products. In addition to future sales Separate Chapters on Cost Analysis, Labor*, production* and Capacity are Covered.

How geography and sales fit together

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Furthermore, the years considered for the study are as follows:

Historical year 2013-2018Base year 2018Forecast period** 2019 to 2026 [** unless otherwise stated]

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Testosterone Replacement Therapy Sales Market In-Depth Analysis on Forthcoming Development And Forecast By 2026 - Market Reports Observer

How to lose belly fat: 5 ways to lose weight and reveal your abs in 2020 – T3

Posted: December 31, 2019 at 10:42 pm

If your new year's resolution is to lose belly fat and get fit, don't be caught out by the numerous 'quick fixes' that promise a flat stomach in ten days.The unfortunate truth is there are no shortcuts, so put away that weird ab-blaster thing you saw on QVC. However, there are ways to lose weight that are tried and trusted. Not easy and quick, perhaps, but achievable.

If you're serious about losing weight, you've come to the right place. We guarantee expert advice and key tips to lose belly fat quickly, healthily and sustainably, developing habits to ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started.

There's no hard-and-fast rule for slim-down success: the best way for you to lose belly fat is the one that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out ten principles that are applicable to everyone, whether you're a fitness novice looking to shed several stone, or you simply require motivation to keep going.

These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. With that in mind, here are ten strategies to get you losing weight quickly.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If you eat 2,500 calories a day the recommended daily amount for a man, although of course this can vary wildly depending on your height, weight and frame and burn 3,000, you are in a calorie deficit.If, however, you burn 3,000 but have consumed 3,500, youre not in a calorie deficit, even though you've almost certainly been working out a lot.

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the right food and doing the right exercise so that youre sufficiently full and satisfied even when consuming fewer calories than you burn.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa Lite | was 149.99 | now 116.38 at AmazonThe Fitbit Versa Lite is the best fitness tracker/smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

S'Well Marble Drinking Water Bottle | now 25.00 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFit Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for biltong, a cured meat snack now in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout, and comes in either BBQ or chilli flavour.View Deal

OXO Good Grips spiraliser | was 14.99 | now 12 on AmazonHand-held spiralisers can suffer from a teeny weeny little problem: if youre not careful you can end up spiralising your own flesh. The Good Grips spiraliser solves that by having a plastic food holder that you can use instead of having your fingers anywhere near the blades.If youre only spiralising for yourself its a simple and effective tool. Its dishwasher safe and easy to clean in the sink too.View Deal

Spiralizing vegetables is a great alternative to pasta

(Image credit: Flickr)

Intermittent fasting is becoming more and more popular. Hugh Jackman's method of choice to get lean for Wolverine, it means significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The most popular form of intermittent fasting is the 5:2 diet, where you eat normally for five days a week, then scoff no more than 600 calories two days a week.

Theres also the 16:8 diet (Hugh Jackman's strategy), which is a bit different. With this diet you can eat anything for 8 hours a day, but can only drink water (and maybe some black coffee, if you're feeling naughty) during a 16 hour fast. The recommended time to eat is between 10am and 6pm, although as long as you stay within an eight hour window, you can start at any time of the day.

The benefits of intermittent fasting is that during the fast period the body will run out of carbohydrates to run on, and so start to take energy from the bodys fat stores, thus starting to burn that belly fat once and for all. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | was 35.00 | now 24.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At just 2 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories upfront, weight training continues to to burn calories after your workout has finished.

This is because weight training builds muscle, and muscle burns more than fat as you carry out day-to-day tasks. The greater your muscle-fat ratio, the more calories you burn even when you're standing still.

Weight training may seem daunting, but you dont have to join a gym right now. There are so many weight exercises you can do at home with simple bits of equipment from dumbbells to kettlebells, and balls to ropes.

Were not going to cover all the exercises you can do with weights here, so why not pick the body part you want to start burning fat from and toning up, and check out one of our guides below. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.

York Fitness 20 kg Cast Iron Spinlock Dumbbell | now 54.99 from AmazonYou just can't beat a good old pair of cast iron weights, and a testament to this is the fact they can be found under the beds of dads and granddads up and down the country. Get your own and they will last a lifetime and for all of their noisy, palm-chafing downsides, there is a kind of nostalgic loveliness to the spin collar set-up.View Deal

All of this aside, dont neglect cardio, as cardio workouts are important for fitness and stamina, and will still burn calories.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use. Check out our choice below: the PowerDot 2.0, a smart muscle stimulating solution you can control from your phone.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonThis neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to vary the intensity of your workout.

Every time you workout, you should exercise both aerobically (a little out of breath but not gasping) and anaerobically (going flat out, like when running for a bus) to torch your abdominal fat.

Aerobic exercise needs oxygen to give muscles energy and generally requires moderate exertion. Examples include steady-state running, cycling and swimming.Its a crucial part of losing weight quickly because it uses both sugar and fat as its energy source. However, to burn fat, you need to do it for long enough to go through all your sugar stores, as that's the energy that will be consumed first.

Anaerobic exercise primarily uses sugar as its fuel due to exercising in short bursts. This doesnt mean that its not good for weight loss, though: anaerobic exercise helps build muscle, and as we explained above, this will help you torch fat even when still by improving your muscle-to-fat ratio. Anaerobic exercises are high intensity exercises like explosive weight lifting, sprinting or even spin classes.

A running watch or fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 274 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | was 119.95 | now 79.88 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

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How to lose belly fat: 5 ways to lose weight and reveal your abs in 2020 - T3

Jenna Jameson is Embracing Her 20-Pound Weight Gain for This Totally Relatable Reason – Showbiz Cheat Sheet

Posted: December 31, 2019 at 10:42 pm

Jenna Jameson, now retired from her career as an adult film star, recently packed on 20 pounds.

A year and a half ago, she thought she had found the perfect solution to her keeping her weight down for good, but now it appears she may have fallen off the wagon.

Heres what she has to say about the weight gain and why others may be able to relate to it.

After giving birth to her daughter Batel in April of 2017, Jameson had 80 or so pounds to shed. Vocal about her weight loss struggles, she sang the praises of the ketogenic diet and how effective it had been for losing and maintaining weight.

The diet, which focuses on a low-carbohydrate, moderate protein, and high fat intake, enabled Jameson to lose those 80 pounds.

Feeling like her best self, Jameson reported that she felt happier, smarter, and much more confident. She even documented her transformation on Instagram sharing before and after shots with the world. Along the way, she shared diet tips and encouraging words surrounding inner beauty, mental health, and accepting yourself with her followers.

Ultimately, sticking to the diet and keeping the weight off proved to be somewhat difficult for Jameson. She revealed that after a year and a half she had taken a break from her new eating habits and gone carby.

As a result, she quickly put on 20 pounds.

Most people who have attempted the diet can totally relate to that. Although the diet can have brain health benefits and might help lower blood sugar in people with diabetes, it can be difficult to stick to it.

Not only does the diet ban junk foods like soda, candy, and cookies, but all grains, sweeteners like honey, and starch and sugary fruits and vegetables are also restricted.It also cuts out many healthy foods making it difficult to get needed vitamins without excessive supplementation.

Some experts suggest that the keto diet may not be safe to follow for long periods of time. Being high in saturated fat, it may not deliver adequate nutrients which raises heart health concerns and can lead to liver and kidney problems.

Also, low-carb diets can have a list of side effects including constipation, bad breath, and headaches.

Gwyneth Paltrow, as well as Kim and Kourtney Kardashian, have all reported success with the keto diet. Former NFL quarterback. Tim Tebow, not only follows the diet, but he and his wife formed a partnership with KetoLogic.com, a diet challenge program designed to kick off weight loss rapidly.

Other celebrity adherents include Halle Berry, Al Roker, Alicia Vikander, and Vinny Guadagnino.

Jillian Michaels called the plan a bad idea. Noting that our cells are made up of protein, carbohydrates, nucleic acids, and fats, she told Womens Health that when we dont get enough of those macronutrients, we are virtually starving ourselves.

She recommended instead using exercise and eating a balanced diet in combination with limiting processed sugars and grains.

Forty-five-year-old Jameson temporarily abandoned the diet when she moved to Hawaii in 2019. She admitted to losing control and eating like a crazed banshee.

Still, she felt she had the willpower to get back on track. Now, she may be done with the diet. Reporting that she is living her best carby life, she is now looking to other sustainable forms of eating like vegan, calorie counting, and avoiding sugar.

She suggests getting in touch with ones true hunger and practicing intuitive eating.

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Jenna Jameson is Embracing Her 20-Pound Weight Gain for This Totally Relatable Reason - Showbiz Cheat Sheet

New Years resolutions five simple ways to stick to your 2020 fitness goals and lose weight fast – The Sun

Posted: December 31, 2019 at 10:42 pm

WITH the new year upon us, most of us are making resolutions to adopt a healthier lifestyle, lose weight or hit the gym more regularly.

However, as research has shown, New Year's resolutions are even easier to break than they are to make.

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In fact, only a quarter of us who make resolutions keep them for the full year, with 22 per cent ditching theirs just six days into January.

However, top personal trainer Harry Thomas has revealed that you can easily stick to your 2020 fitness and weight loss goals if you follow some simple steps.

In particular, he emphasises the need to set an achievable goal, measure progress and stay committed.

Here, Harry, owner of No1 Fitness, takes us through the main ways everyone can stay on track with their New Year's fitness resolutions in 2020...

With New Year's resolutions you need to focus on the bigger picture and work towards something that runs throughout the year.

The first mistake is that New Year's resolutions in most people's minds usually means a January resolution, and getting back to feeling healthy again.

However, health and fitness goes far beyond what happens in a month, and to get the weight loss that you want, it's going to take much longer than 30 days.

But dont worry, you will see results all the way through, you just need to look out for them that's all.

Focus on what you really want to achieve and why you want to lose weight, how much you want to lose and what it would do for your life if you did this.

Write down a number of goals that you want to achieve, and ask yourself why for each one of them.

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A great question to ask yourself is, 'in the next six months if you were at your best version of yourself, what' s changed from today?'

The answers will usually have many of your goals and wants in there and having a strong goal is what keeps you going.

This is a must and for me the main reason people fail.

Every year so many people start with great intentions - they are now training four to five times per week, eating healthy, removing alcohol and junk food.

But by the time it gets to the end of the month they have fallen off the wagon.

When I ask why, the same answer usually appears - 'I wasnt seeing any results'.

To get results and to stay motivated you must see changes, which means we need to become more aware of them and start looking.

I recommend taking photos of your progress - even if you dont like the way you look.

Take photos of your progress - even if you dont like the way you look

Get your belly out and legs out if you want them areas to change and after a few weeks comparing you will be surprised what you can see.

Use scales, people say these are bad and we should focus on other things, but if your goal is weight loss, this is the BEST way to see progress.

Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes dont lie and will quickly show change.

Circumference measurements, body fat machines are two other ways.

Be consistent measuring, I recommend once per week, same day, same time, make testing fair.

Then look for the other wins like energy and sleep, youll soon start seeing changes all the time.

You must start exercising and you need to pay attention to food.

You can still have a life, you can still eat carbs, you can still enjoy the progress.

One thing that some do which is wrong, is completely remove everything out of their diet and it's just not sustainable.

You will just get cravings or become a recluse stuck in your bedroom saying no to social nights out.

NHS advice on calorie intake

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do, the more energy we use.

If you consume too much energy on one day, do not worry. Just try to take in less energy on the following days.

Source: NHS

Be mindful of what you are eating, maybe set yourself a weekly goal, i.e. no drinking, no chocolate and work on one thing at time.

Training sessions should be at least four times per week or more in my option to get best results.

This could be a combination of cardio and weights, just make sure you get something in.

If you struggle for motivation, get yourself signed up to some group training.

Classes are very popular and a great way to be more accountable and get extra motivation from others.

This is key. Many people want to get results, but are not prepared to make any changes to get them.

If you do the same things as what you've always done, you'll never get anywhere.

Ask yourself out of ten, how much am I willing to score myself on what I am going to put in.

If you say five, that's no problem, but be prepared that results will still come, but just a little longer. Keep at it.

Results never happen over night, it takes time

Results NEVER happen over night, it takes time, but once you get in the flow and your mojo has reappeared results keep coming.

I suggest to set your first check point for 12 weeks.

Be prepared to stick it out and be consistent and all the hard work and sacrifices made will be worth it.

Your thoughts are always going to be throwing curve balls at you.

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Telling you to stay in bed when the alarm goes off, talking you out of going after work due to a long stressful day, or finding any excuse to get out of it.

Be strong and committed to the goal you want to achieve.

Let's make 2020 a year where results keep coming. Congratulate yourself when you make achievements and keep reminding yourself that more will follow if you keep it going.

You can sign up for personal training sessions with Harry at his gym No1 Fitness here.

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New Years resolutions five simple ways to stick to your 2020 fitness goals and lose weight fast - The Sun

"Rampage" Jackson Will "Document my Weight Loss Journey", Following One-Sided Loss – The MIX

Posted: December 31, 2019 at 10:42 pm

After Rampage Jackson was quickly taken out by Fedor Emelianenko at Bellator 237 last weekend, the legend admitted his weight had played a factor in his defeat. Now, the former UFC champ is reporting hell be documenting his weight loss journey.

Image Credit: Bellator / YouTube

The 41-year-old Jackson came in at 265 pounds for his bout with Fedor, who in comparison, was 240.5. From the beginning of the fight, Emelianenko beat Jackson to the punch and he proceeded to finish the star shortly before the three minute mark.

Well, after the defeat, Jackson admitted he felt like a hippotamus in the bout, and he also said he intends to lose weight. More recently, Jackson shared out this statement:

Much love to my team and family and sponsors,defeat is a hard pill to swallow but its part of the job. Hate letting my people and fans down,maybe this wont be my last loss but it will be the last time i defeat myself. Im gonna Document my weight loss Journey,if you feel uncomfortable with your weight do it with me. Tag me in your posts of you working out and eating clean. Love you all

Due to how one-sided the loss was, and because Jackson came in at the heavyweight limit for the fight, theres been speculation about whether Rampage plans to continue fighting. But, based off these comments, it certainly looks like Jackson intends to fight again.

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At Bellator 237, Jackson was competing for the first time since last September, when he stopped Wanderlei Silva.

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"Rampage" Jackson Will "Document my Weight Loss Journey", Following One-Sided Loss - The MIX


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