Sundays are the best day to spend with your family and to have a scrumptious yet healthy breakfast in the morning. What can bea better way to spend your Sunday morning with some oats pancakes.These pancakes can be made in half an hour. Even kids can even make them easily. Here are some pancake recipes:

Banana Oatmeal Pancakesare delicious and healthy pancakes that are usually gluten-free, dairy-free, and sugar-free. You would not miss any of it. There is no oil in these pancakes either. These hot and fluffy pancakes will keep you full and satisfied. These healthy pancakes are made with only seveningredients which areoat, silk almond milk, banana, eggs, egg whites, baking powder and salt.

ALSO READ |Avocado Recipes: 5 Ways To Include Healthy Avocados In Your Diet

Strawberry and chocolateOatmeal Pancakesare delicious. It is so tasty that you would not miss any of it. There iszero butter or oil in these pancakes too. These healthy pancakes are made withingredients including oats, silk almond milk, strawberry, eggs, egg whites, baking powder, salt and chocolate syrup from the top and your delicious meal is ready.

ALSO READ |Weight Loss Tips: 9 Easy Ways To Lose Your Weight Quickly

Banana and chocolateOatmeal Pancakesare tasty. It is so deliciousthat you may not share with anyone else. This meal is a perfect stress buster because of the chocolate, and the vitamins present in banana.These healthy pancakes are made with the followingingredients:Oats, silk almond milk, Banana, eggs, egg whites, baking powder, salt and chocolate syrup on the top.

ALSO READ |Delicious Carrot Desserts And Easy Recipes To Cook At Home

ALSO READ |Healthy Breakfast: Delicious Protein Smoothies To Drink For Breakfast

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Healthy breakfast: The best easy-to-make oats pancake recipes - Republic World - Republic World

When Mat Smith and his wife started a family, he decided to cancel his gym membership in favor of what he calls The MatCave. The 40-year-old senior design engineer from Cheltenham, United Kingdom, turned the garage into his own carefully arranged workout space. But then, as often happens, life intervened. Three years later, looking to have a second son, Smith and his wife realized theyd need to move to a new house; the MatCave came along, but Smith devoted most of his time to renovating the new place.

Over four months working in the hot summer weather, he lost 8 pounds, mostly muscle mass. His barely ate while he worked, and spent his days stressed out. (He has obsessive-compulsive disorder, which made rearranging the new place especially challenging.) By the time he finished, he was completely worn down, mentally and physically.

Around that time he happened to see an Instagram post promoting LiveUP, a twelve-week online coaching program for men. He recognized the names involved; hed followed Ultimate Performance founder Nick Mitchells program once before to get in shape for his wedding. He hadnt been able to afford the personal training program, but when he saw there was an online option, he immediately signed up.

It was a new experience for him. Used to working out alone and designing his own programs, he this time gave himself over to his trainer. He cut his workouts from four or five times a week to three, moving from split-body training to full-body workouts. He ramped up his cardio with two interval sessions a week. Along the way he submitted weekly progress photos and found a supportive community of fellow members online.

Smiths trainer had him focus on a balanced diet rich in whole foods. He stopped counting calories and honed in on quantifying serving sizes. He dropped dairy and caffeine. Since starting the nutrition plan I have noticed significant improvement in my overall health and wellbeing, he says. Even still, he admits at the beginning he cheated on the diet because of special social occasions.

He quickly saw changes, and when he finished the program 12 weeks later, hed lost nearly 14 pounds, while his body fat percentage had dropped from more than 15 percent into the eight or nine percent range.

My biggest motivation for maintaining a healthy lifestyle is our 4-year-old son, Smith says. He wants to set a positive example, and remain an active part of his sons life. Hes also discovered a new confidence and belief in himself. Hes eager for the next challenge: maintaining his healthy lifestyle with the impending birth of a second son.

Hes even using his Instagram account to inspire those who, like him, came to fitness later in life, who may find the traditional gym setting intimidating, and who may find exercise useful for their mental healthin the hope that exercise can help others manage their health, the way it has helped me.

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Three Months of Full Body Workouts Helped This Guy Get Shredded at 40 - menshealth.com

The importance of nutrition was brought home to me following a period of illness some years ago, when medical nutrition products played an important part in my recovery.

But I have been shocked to learn about the scale and impact of malnutrition, right here in the UK, affecting not just those who are elderly or ill, but also young people suffering from obesity through poor eating habits, resulting in malnutrition which after all can mean nutrition that is unsuitable or unbalanced, not just inadequate.

I put down a House of Lords question on this issue on 14 October, which turned out to be the first day of the second Malnutrition Awareness Week of which I was previously unaware. The question will come up for answer today, just squeaking under the wire before Parliament is dissolved.

Malnutrition in the UK is under-recognised and under-treated.

There are some 3 million people living with malnutrition, including 1 in 10 older people. 1 in 6 patients are malnourished or at risk of malnutrition on admission to hospital; about 40% of people admitted to care homes are malnourished.

Patients with malnutrition have three to four times higher risk of death or other adverse health outcomes; conversely, better nutrition can deliver a 70% reduction in adverse outcomes.

Malnutrition affects up to 85% of cancer patients, with one in three likely to lose weight during their illness.Up to 63% of hip fracture patients are malnourished. Disease-related malnutrition has been estimated to cost some 20 billion a year; and the problem seems to be getting worse, not better.

These are just a few of the statistics and research findings that underline the importance of having a proper strategy to tackle malnutrition, across a wide range of healthcare, social care and community services.

There are several steps that can be taken to address this challenge.

Firstly, introducing screening for malnutrition in GP surgeries, care homes and other healthcare settings.Individuals suffering from malnutrition, or at risk of doing so, need to be identified and treated quickly.

All cancer patients, as well as other people at high risk (including those in nursing homes), must have access to a qualified dietitian.

Providing improved training for health professionals, particularly GPs, about nutrition-related issues.Many health professionals receive little or no specific training in this area, and may not recognise the significance of nutrition for positive care outcomes.Good role models are also needed among consultants and others responsible for training care staff.

There should be a clear responsibility in every part of the UK for identifying and tackling malnutrition issues, for example by appointing a Clinical Director for Nutrition nationally and in every NHS region.

We need more awareness among the general public, and encouraging people to look out for and talk about malnutrition issues.Some 75% of people think it is normal to lose weight in old age, but this is wrong. There are physiological and other factors which may cause unintended weight loss, including loss of taste for food; but good nutrition remains fundamental to healthy ageing. And there are often social causes of malnutrition, such as living in isolation, bereavement or poverty, as well as disease-related causes such as dementia and frailty.

Ultimately, good nutrition needs to be recognised and promoted as an integral part of all mainstream health and care pathways.

Lord Aberdare is a Crossbench Member of the House of Lords.

PoliticsHome Member BSNA fully supports Lord Aberdares call for the appointment of a National Clinical Director for Nutrition within NHS England, they state "it is important that the role of good nutritional care across health and social care is recognised." Read more HERE.

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Lord Aberdare: 3 million people are affected by malnutrition in the UK, we must tackle the shocking scale of this issue - PoliticsHome.com

Morning Markets: Uber and Lyft have each reported their Q3 earnings. And both companies put up better-than-expected numbers while promising future profits. How have investors reacted to the news?

Uber and Lyft represent enormous bets by venture capitalists and other private investors, wagers that the companies hit on a new sort of service that could not only generate tens of billions of dollars in global use but also, in time, profits.

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However, in the period after the two companies went public this year their share prices have struggled under the weight of slower-than-expected growth, and sharp, unrelenting unprofitably. Lyft and Ubers reported results changed the narrative surrounding the unicorns, shifting the publics perception of the companies from impressive upstarts to expensive question marks.

The struggles of Lyft and Uber as public companies made related, yet-private companies like Postmates, DoorDash, and even Didi seem like less-than-likely IPO candidates. The market reception that first Lyft, and, later, Uber received also has the potential to chill private market investment into on-demand companies more broadly.

But things have improved in the last few weeks for the two ride-hailing giants, at least in terms of operating results. Each company put a stake in the ground regarding future profitability, and their recent results came in ahead of expectations.

Lets examine the market reaction to all the news, and tie it back to the private companies who wont be able to accept Uber and Lyft being their comps if and when they try to go public themselves.

In late October, Lyft promised investors and the technology community at large that it would generate positive adjusted earnings before interest, taxes, depreciation, and amortization (EBITDA) in the final quarter of 2021. Its shares rose.

A week later the company reported its third quarter results, including quick revenue growth ($955.6 million, up 63 percent from $585.0 million), expanding losses ($463.5 million, up 86 percent from $249.2 million), and improving adjusted losses ($121.6 million, down 50 percent from $245.3 million).

The results beat expectations, with adjusted losses per share coming in 9 cents per share better than expected ($1.57 per share instead of $1.66). Revenue also beat the $915 million street expectation.

Lyft also raised its Q4 revenue and 2018 revenue guidance, saying that it expects Q4 revenue to be between $975 million and $985 million, and revenue growth to be between 46 percent and 47 percent year-over-year. For its 2019 revenue guidance, Lyft said it expects to be between $3.57 billion and $3.58 billion, up from between $3.47 billion and $3.5 billion. Its annual revenue growth rate is also expected to be 66 percent, up from between 61 percent and 62 percent.

After rising some in the wake of the its adjusted profitability promise, the companys shares have fallen since its earnings report. A good question is why. But before we try to answer that, lets look at Uber.

This week Uber reported its Q3 results. As Uber is a more global company, and as it has more business lines than Lyft, its results are harder to parse out. So, lets get ourselves a summary and then devote ourselves to the details.

The first thing to know is that Uber made a similar profit promise during its earnings call. Namely that Uber will generate full-year adjusted EBITDA in 2021. Thats better than Lyfts claim of reaching positive adjusted EBITDA by Q4 of the same year.

Lets look at Q3. Here are the high-level figures:

Revenues of $3.8 billion were better than the $3.7 billion expected, up 30 percent year over year. And looking at the bottom line, the net loss of $1.1 billion included $400 million in stock-based compensation. The total net loss came in at 68 cents a share, better, in fact, than the 81 cents a share loss expected by the Street.

Along with beating expectations, the company also drew a better picture of its full-year results. Ubers full-year profitability has improved, and its promising to see that its losses arent as bad as expected.

Very simple, and very clean to understand, right? Kinda. Ubers business is a mix of growth-y unprofitable revenue and slower-growth, more lucrative top line. Lets quickly examine each of Ubers newly demarcated revenue segments:

From this perspective we can see that Ubers core business (Rides being 76 percent of its revenue) generates quite a lot of adjusted profit. Enough, indeed, for Uber to claim that the sum fully cover[s] Corporate G&A and Platform R&D costs. Thats quite good!

What is less good is that as weve seen, Eats turns growing gross bookings into sharply negative (and worsening) adjusted EBITDA. Why does Uber invest in Eats, if the business is so unprofitable? Growth.

Uber has long been valued on growth. Sans Eats, Ubers growth rate is slow and its GAAP losses sticky. You cant grow 20 percent year-over-year, give or take, and lose $1.16 billion in a quarter (30 percent of GAAP revenue). Its too much. So, Uber needs a growth business, and thus Eats is a priority. And, therefore, the companys adjusted EBITDA will remain negative for years to come as Uber endures longer losses to allow for greater revenue growth.

Its easy to forget how rich the two companies are in the shadow of their losses. Uber reported [u]nrestricted cash and cash equivalents were $12.7 billion at the end of Q3. Lyfts tally is over the $3 billion mark at the same point in time.

The firms can therefore self-fund for ages; theres little risk of either company running out of cash. To make that clearer, lets examine the companies Q3 operating cash flow. Uber had $878 million in negative Q3 operating cash flow, giving it years of room to run, for example.

The question then becomes why Lyft and Uber are trading down now, just as the two companies are promising future profits and pushing their forecasts up. Two reasons, I think. First, its clear that the companies GAAP losses ($463.5 million in Q3 from Lyft, $1.16 billion in Q3 for Uber) are going to continue for the foreseeable future; neither company has made a commitment to staunching its GAAP red ink.

Continuing, a big piece of each GAAP net loss figure is share-based compensation, telling public market investors that every quarter when Lyft and Uber report adjusted profit, they are looking past a lot of dilution to get to the better-seeming figure.

Secondly, because its a little clearer than before that Uber and Lyfts long-term estimates of 20 to 25 percent adjusted EBITDA margins are probably just about right. That means that the companys future multiples will only be so high.

Today, according to YCharts, data, Lyfts trailing revenue multiple before trading began was 2.9, while Ubers came in at 3.7. Those ratios probably dont have much space to climb over time; investors looking for a bet with a higher chance at multiples expansion would therefore covet companies with higher gross, and profit-margins.

Throw in slowing revenue growth as the two firms continue to scale and you find a mix that isnt as exciting as the firms were when they were fast-growing upstarts.

One last thought. Were seeing Lyft tout its product focus and slimmer losses as advantages. And Uber is putting its money into other businesses and a global presence. We dont know which method will prove more long-term lucrative, but were seeing two divergent bets on the ride-hailing market harden around their differences. Its going to be a very exciting few years.

Illustration:Dom Guzman

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As Uber And Lyft Promise Profits, A Look At The Market's Reaction - Crunchbase News

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Andy Cohenlikes for his guests to spill the tea over cocktails, but as of late, he hasn't been raising his own glass.

TheWatch What Happens Live host is known to sip on a drink with his celebrity guests on the late-night show, but as he revealed toHoda Kotb onToday Tuesday, he's made some changes in the name of fitness.

While chatting aboutTim McGraw's physical transformationafter shedding 40 pounds and getting fit, Kotb asked Cohen if anyone had made a comment to him that made him change his behavior like the country star's daughter had done to him.

"I'm a pretty tough critic of myself and don't you find that seeing yourself in a monitor every daydoesn't that mess with your head sometimes?" he told Kotb. "Because you're forced to look in the mirror a lot because there is a monitor under these cameras that we are looking at."

As Cohen continued, "So, this summer, I had a moment where I was like, I really felt like my suits were getting tight and it was beach season and I was wearing like button downs to the beach and I'm like I'm not this guy, I'm not doing this."

Elder Ordonez / SplashNews.com

As a result, the star and new dad said he has not had a drink on WWHL since mid-July and is seeing results on the scale. "I lost 12 pounds and I've just been really watching what I'm eating," he explained.

Cohen is not the only famous face to share their weight loss with fans. In late September,Jessica Simpson revealed she had lost 100 pounds six months after giving birth to her daughter,Birdie Mae Johnson.

As she wrote on Instagram at the time, "So proud to feel like myself again. Even when it felt impossible, I chose to work harder."

(E! and Bravo are both part of the NBCUniversal family.)

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Andy Cohen Reveals 12-Pound Weight Loss After Making This Change - E! NEWS

Dr. Sophie Jacob provides more than just your average Chiropractic care in Tucson. She is your partner in wellness. If you suffer from chronic pain, need to lose weight, or desire to live a healthier life style it all starts with Dr Jacob.

Losing "stubborn" fat is hard and as you get older - it just gets harder and harder. You might go to the gym five days a week, sweat on the treadmill for an hour, and see maybe a pound or two drop in a month. Is that really worth your time? Or... imagine going to a medical facility, laying down, spending 25 minutes relaxing, then getting up and finding out you've lost two inches around your waist. Which do you prefer? What if you could keep doing that and losing more and more fat until you looked like you did years ago? If you have any interest in this and how it works when it comes to inch loss, you should stop what you're doing and call the office for an appointment immediately. This new treatment technology - now available in Tucson - uses a special light therapy to trick your mitochondria (in your fat cells) to release their fat content. ULTRASLIM is now cleared for prescription use in the United States as the only noninvasive treatment for immediate fat removal without dieting, exercise, or pills.This treatment is safe and painless!

If you eat better, drink plenty of water, stay away from sugars, and carbohydrates, this can lead to permanent fat loss without surgery. Here's a heads up. If you have tried liposuction in the past - you know that when you"regain the weight" it goes to different places-making your body look distorted and then unfortunately, you're back to where you started, only worse. With this technology we don't destroy your fat cells. What we do is we simply drain the contents of the fat cells so you lose the inches and look good again.

Click here for more information.

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Tucson Morning Blend Kick off your weight loss just by sitting here. Heather Rowe 12:37 - KGUN

Getty / SCIENCE PHOTO LIBRARY There's a lot more to losing weight than the amount of calories you consume. Here's what you should know about inflammation and weight loss.

It's clear that there's a lot more to weight loss that just calories in and calories out, but what are those other dynamics at play? Research suggests many stem from inflammation, which means reducing inflammation is not only essential, but also a good first step to long-term weight loss.

But how exactly does inflammation prevent the body from losing weight? I'm breaking down the connection, plus five ways to prevent inflammation from stifling your weight-loss goals.

When inflammation is present, even those with the most disciplined eating and exercise habits may find they can make little progress losing weight. The reason stems largely from changes seen when the body gains weight or is carrying excess weight, many of which are cyclical and build on one another. Here's a brief look at how inflammation and weight are connected.

Weight gain is associated with increased inflammation in the body. A 2019 study found that levels of a key inflammatory marker in the blood known as C-reactive protein (CRP) increased as weight increased. This inflammation appears to be triggered by hormonal and metabolic changes and remains until excess weight is lost.

Inflammation in the body can lead to insulin resistance. This is due to inflammatory compounds that impair the way insulin works. This leads to higher glucose levels, as well as fat accumulation in the liver which further contributes to insulin resistance. They can then start to fuel one another, causing a viscious cycle: weight gain causes more insulin resistance, and insulin resistance leads to more weight gain.

Leptin is a key hormone that tells the brain when to eat, when to stop eating and when to speed up or slow down metabolism. However, research suggests that leptin functioning is altered with weight gain and inflammation. The effect is that the brain doesn't get proper feedback, so leptin levels remain low which triggers appetite to increase and metabolism to slow (as if the body were starving) making weight loss pursuits even harder.

Video: Youre unlikely to lose stubborn belly fat if you eat these 5 foods (Provided by Buzz60)

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The inflammatory combination of weight gain, insulin resistance and leptin resistance build on each other, but may also be exacerbated by things like stress, lack of sleep, eating processed foods and a sedentary lifestyle. Looking at these inflammatory effects associated with weight gain, it's easy to see why simply monitoring calories-in versus calories-out just doesn't work.

Whether you're carrying an extra 10 pounds of body fat or an extra 60 pounds, you're likely experiencing some level of inflammation, which makes the body irritated and stressed. In a situation like this, the body's primary focus is survival and healing, not weight loss. So, to lose weight, it's key to reduce inflammation and other potential irritants to help the body get back to more "normal" operating conditions.

So, how do you reduce inflammation to lose weight? Here are five things to do.

Chemicals, additives, coloring, added sugars, and other compounds in processed foods are all potential sources of irritation. Avoiding these ingredients by choosing more whole foods and minimally processed products foods is key to reducing inflammation to lose weight. When purchasing a packaged produce, take a look at the ingredients list. Are the ingredients listed what you might use if making the food from a recipe at home? If the answer is yes, then this is likely a minimally processed product and a good choice. If not, try to opt for something else.

While getting rid of irritants, it's also just as important to refuel with foods that contain compounds that have anti-inflammatory effects like antioxidants, phytochemicals and omega-3 fatty acids. Good sources of these are vegetables, fruits, nuts, seeds, fish and healthy fats, such as plant-based oils, nuts and avocados.

So load up on leafy greens and cruciferous veggies like cauliflower and broccoli; snack on berries and nuts; incorporate fatty fish like salmon into your menu two times per week and use moderate amounts of healthy oils like extra-virgin olive oil.

Did you know that many health professionals now consider sleep just as important to weight loss as diet and activity? Adult bodies need approximately 7 to 8 hours of continuous sleep most nights to rest, repair and recharge for the next day. Sure, caffeine may help energy levels temporarily, but the effects of inadequate sleep go a lot further. Routinely not getting enough sleep (6 hours or less) leaves the body without the resources it needs to function properly, creating new inflammation and aggravating existing inflammation.

Strengthening the gut's microbe barrier is essential to reducing inflammation because it can prevent future irritants from slipping through the intestinal wall into the bloodstream. To do this, try to incorporate foods every day that are fermented or contain active live bacteria cultures such as yogurt, sauerkraut, kombucha, miso or kimchi.

As much as we want to focus strictly on food and exercise for weight loss, mental and psychological health is just as important because low-grade inflammation won't go away if stress levels run continuously high. Finding a way to escape that stresssuch as doing yoga, meditating or a walking for 10 minutes a dayprovides quick relief psychologically and anti-inflammatory effects physiologically. If stress is too much of daily problem, learning how to manage and cope when it does occur is key for not triggering new inflammation or aggravating existing inflammation.

Slideshow: 25 bad habits that are actually good for you (Courtesy: The Active Times)

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Inflammation Might Be the Reason You're Not Losing WeightHere Are 5 Things You Can Do About It - msnNOW

When should I weigh myself?

How much do I really weigh?

Millions probably ask themselves those questions daily.

If you're a professional fighter who doesn't want to gain unwanted pounds between fights or simply a non-athlete trying to lose weight, when and how should you punish the scale?

Most diet experts believe people focused on weight loss or maintenance should weigh-in monthly, or weekly at most. And while some respected weight loss programs discourage weighing yourself daily, a recent study suggests otherwise.

Recent study: According to MedicineNet, a group of doctors who evaluated obese and overweight adults engaged in weight loss programs as well as individuals simply trying to maintain their weight found that those who weighed themselves more often a) enjoyed greater success in weight loss and b) prevented more weight gain over a 2 year period versus those who weighed themselves less frequently.

When I boxed, we were forced to weigh ourselves at the start of each workout and at the end, daily. And our coaches recorded both results.

By weighing yourself everyday, you will be able to quickly recognize patterns of weight gain or loss and attempt to adjust or proceed accordingly.

For example, if you follow a strict dietary regimen Sunday through Thursday and enage in pure, unadulterated revelry (from a nutrition and workout standpoint) over the weekend, those extra 5,000 calories consumed Friday and Saturday via cocktails and pizza may find their way to the scale, if not your belt line, quickly... Especially if you're over 30.

Believe it.

Those engaged in weight loss or maintenance will likely want to know sooner than later they've gained three pounds over the weekend. And if your metabolism is anything like mine, two days of of uninhibited indulgence will manifest on the scale within 24 to 48 hours, literally.

So, when and how should you weigh-in?

Our weight can fluctuate for many reasons so you may see strong variances despite following strict weigh-in guidelines.

If you weighed 175, 177 and 174 lbs on Monday through Wednesday, respectively, consider your actual weight about 175.3 (your 3-day average) when you step in the ring to spar Wednesday evening.

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Boxer weight loss tips: When and how to step on the scale - FightSaga

Marinated, sauted, pured, baked, or scrambled, tofu has become one of my favorite foods to eat. Once I learned how to prepare it in delicious ways, I not only loved how it tastes, but as a plant-based eater, it's become an easy and quick source of protein. But is tofu good for weight loss? We asked registered dietitians to shed some light.

"People who eat plant-based diets tend to have lower BMIs (weight for height) and less risk of obesity," said registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS. And tofu can be a great option in your plant-based diet.

"Tofu is an excellent food for managing weight as it's high in belly filling plant protein, which can help you stay fuller longer," Whitney said. It's also low in calories and carbs (which makes it a great option if you're vegan keto), and has no saturated fat, added registered dietitian Rachel Stahl, MS, CDN, CDE, of Rachel Stahl Nutrition. A three-ounce serving of Trader Joe's High-Protein Organic Tofu (my personal fave) offers a whopping 14 grams of protein for just 130 calories and three grams of carbs.

A typical serving of firm tofu is about one-fifth of a package or about three ounces, but Whitney said, "I encourage clients to just listen to their body and eat an amount that feels satisfying." Rachel agreed and said some people may have one serving as part of their meal, while others may have three.

"I recommend one to two servings of soy foods, including tofu, per day," Whitney said. For example, you can have soy milk for breakfast and tofu for lunch. If you're plant-based, you may rely on soy foods for protein. As with anything, moderation is key, Rachel said, and tofu should be eaten as part of a well-balanced diet that includes plenty of fruits and vegetables, legumes, whole grains, nuts and seeds, and lean protein.

Note that not all tofu offers the same nutrition profile. Firmer tofu offers more protein for more calories, while softer tofu, such as silken, will be lower in calories and lower in protein (40 calories and four grams of protein).

"Tofu is easy to incorporate into meals and snacks," Rachel said. Cut it up into cubes and add it to a stir-fry, add marinated tofu to salads or wraps, blend silken tofu into a soup or smoothie (this one tastes like a vanilla milkshake, or use it to make dessert such as pudding or chocolate mousse.

You can also crumble it and make a tofu scramble or use it in place of ricotta for stuffed shells or a vegan lasagna (which totally fooled my in-laws!). Get creative!

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Is Tofu Good For Weight Loss? Dietitians Say Yes and Here's How Much You Should Be Eating - POPSUGAR

When it comes to losing weight, exercise and diet both play an important part in getting results. Making simple changes to the diet plan can be enough to help dieters lose weight and cut back on fat. Slimmers must ensure they eat foods high in protein to see the best results, Cecilia Harris, celebrity PT and co-founder of online fitness, nutrition and health platform, Results with Lucy, explained.

If you want to lose fat you need to burn more calories than you put in. In other words, create a calorie deficit.

When doing this, dieters must be mindful with what foods they cut out and eat foods high in protein.

Cecilia explained: Upping your protein intake will promote weight loss and keep you feeling fuller for longer.

If hoping to burn fat, slimmers will still need to eat the right nutrients when cutting back on calories.

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Making small changes and swapping unhealthy habits will help dieters on their way to a tone midriff.

You still need to make sure you are getting all the right nutrients so really its about eating smart and making sure what you eat has nutritional value and is not wasted calories," Cecilia added.

Simple changes can make a big difference like cutting down portion sizes or swapping a milky coffee for green tea.

For each person the calorie deficit will be different depending on variables like your height, weight, gender and how active you are.

Dieters hope to lose fat quickly can achieve their goals by upping their protein intake and cutting back on unhealthy calories.

However, the trainer warned this is not for everyone and those already eating healthily might not need to cut back.

Cecilia added: I dont believe that day to day creating a calorie deficit is necessary if you are living a healthy, balanced lifestyle however, if you are looking to get that extra ab definition then creating a calorie deficit can work.

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Weight loss: Using this diet trick can help burn belly fat fast - what can you eat? - Express