A personal trainer who recently opened a studio in Cornwall is promoting a 'health first' lifestyle over weight loss after overcoming anorexia.

Carly Lightbown, 31, says she wants to show people the physical and mental benefits of movement and that they can have a healthy relationship with food.

The bubbly brunette moved to Cornwall earlier this year after working as a personal trainer in Manchester, first for clothing brand Pretty Little Thing and then with members of the public.

She recently opened her own studio in the Old Bakery Studios in Truro.

When she was 16, Carly developed an unhealthy relationship with food and exercise.

"For various reasons, you obviously get to that age when youre more aware of yourself and your body," she said. "So I went on a diet. I did the standard cut out carbs, that kind of thing, started exercising a bit more, just doing boring cardio.

"I didnt need to lose any weight, I was probably about 9 stone and Im over 10 stone now. Id lost about half a stone and I thought, Im good at this, I can do this, this is my thing.

"I kept losing weight, I lost about another half a stone but then I got to the point where I couldnt keep it up, I couldnt eat any less, I couldnt keep exercising, I had no energy and so I started to put the weight back on."

This caused Carly to have a feeling of guilt and failure and she got sucked into yo-yo dieting.

"I feel like each time I dieted, it got more and more extreme and I was losing more and more weight," she explained. "When I was 21 I was diagnosed with anorexia and I did recover quite quickly. I think I was quite willing to change my ways, I just didnt know how.

"I didnt know how to eat normally and I didnt understand that the exercise should be quite an enjoyable thing sometimes. I always thought it was supposed to be a punishment for what youd eaten."

Carly said it took her five years, with a lot of therapy, to be in a good head space.

"I realised as I was getting better how many people around me have such a messed-up relationship with food still," she said.

"The things that I was learning werent healthy, for example my food patterns, I was seeing that other people had them. They didnt necessarily have an eating disorder but they just had disordered eating.

"At the time I worked in retail and everyone was on a diet. They all sold these weight-loss shakes and that kind of thing."

She said that the diet culture had been around her the whole time.

"I just thought it was me," she said. "Even thought it didnt get with anyone else as extreme as it was with me."

When she was 27 she trained to become a personal trainer.

"It was about four or five years ago," she said. "But I was still very restrictive with food then. And I think I got from one obsession to another so I had a bit of an obsession about being muscular and looking toned.

"I was eating a lot but I was only eating food that I felt was safe, like chicken and broccoli. I still had that bad relationship with it and I was going to the gym five times a week and hammering it."

As she started working with clients, Carly decided to go for a more gentle approach to personal training. She decided to avoid recommending dieting and over-exercising.

She said: "But up until a year ago I was still practicing that way and I realised that I was still helping people to lose weight and then they were still failing at it.

"I was the cause of that, I was telling them that they needed to lose weight and they didnt.

"So when we came to Cornwall I just thought I had either got to go one way or another. Theres no healthy way to lose weight, 95% of diets fail, in less than five years you put the weight back on, so I thought either go one way and help with weight loss, or go the other."

Carly said she started reading some books and learn about intuitive eating.

"I decided to work in a way called health first personal training," she said. "Its a holistic and sustainable approach to exercise and food. Theres no focus on weight, I dont weigh anybody, I dont measure them, I dont care what they weigh.

"I focus on encouraging healthy behaviours, so not so much encouraging someone to lose weight or to go to the gym five times a week, but if they enjoy walking their dog as their exercise then they can do it.

"It's about eating nutritious food which makes you feel good - so no restrictions - teaching them about the physical and mental benefits of movement, not just necessarily movement in the gym but things like sea swimming, surfing, all these ways to get out and move without having to slug away something you hate at the gym."

She said an important part of her job is to talk about the body coming in all shapes and sizes.

"All bodies deserve equal respect and care," she said. "Theres a lot of stigma about people in larger bodies.

"Weve all heard it. Fat is the first thing you call a woman to offend her, or a man. Its the first thing that comes into your head because you know how much that will cut deep with somebody.

"I dont want anybody to come in here and feel like theyre too big to train or that they have to be a certain size.

"I dont feel like I need to make people lose weight if theyre happy that way and theyre healthy and their exercising makes them feel good and theyre eating nutritious food. Its not for me to say, Youre too big, you should be thinner.

"The big thing is to trust your body and listen to your body. Your body will tell you what it wants."

She said her approach is mainly focused on physical health, mental health and happiness.

"I know its not about weight, but I probably put on about a stone from changing my mindset," she said. "But thats from going out for dinner with my husband and having a cake on a Sunday morning at the bakery, all these little things that I deprived myself of and which make me so happy. I want my clients to feel that as well.

"Accepting the size that you come in is hard. Because Im in a thinner body people think its alright for her so it can feel a bit hard to get that message across sometimes.

"But thats when I share my story, even though Im thin, Ive still had a very bad time with food and Ive really hated my body for a long time.

"Your body has a set point. My set point is probably 10 and a half stone, where it is now, and thats where Im listening to my body, Im eating when Im hungry Im stopping when Im full and Im exercising when I want to. When Im not starving or Im not overeating, thats where my bodys at.

"We all have a set point and everyones set point is different."

Carly wants her studio to be a peaceful and safe place for people to train without worrying about their diet or weight.

"A lot of gyms not all of them - can feel intimidating," she explained. "You have personal trainers coming at you saying, 'youre trying to lose weight, are you doing this, are you doing that?. So [my studio] is just a place where you can come and train and no ones going to badger you to lose weight and to go on a diet.

Reporter Charlotte Becquart had a workout session with Carly Lightbown. Here is what happened:

I met Carly and Boris two weeks ago. Carly was very bubbly and smiley while Boris was adorable.

Carly prepares her sessions according to your level of fitness and your health.

Being used to going to the gym, although I hadnt been properly in a couple of months, she decided that after a warm-up she would give me an (almost) full-body workout.

Glutes, shoulders, arms some exercises I found easy as I was relatively used to them, but some of them I absolutely hated - it was hard work.

However, with Carlys support and very positive approach, I did not give up and felt proud after completing them.

We laughed a lot and the one-hour session felt very short.

When I left Carly's studio, I could barely walk. But for the rest of the afternoon and evening, my body felt good and I felt happier than ever.

After chatting with Carly about her 'health first' approach, I realised that is the reason why we should all exercise, rather than trying to look like somebody else.

Despite being relatively thin, I've always felt I wasn't toned enough and I have never had a fully positive image of my body.

I've never really been on a diet though. I like snacking too much. But sometimes I would try cutting down calories and would go to the gym six times a week to try and get rid of the a lot of the calories I was eating.

Meeting with Carly a couple of times made me realise that happiness and health is more important than trying to change my body.

I can try to accept it, and be a better version of myself, both physically and mentally.

"You can just enjoy moving your body, feeling strong, go away and feeling empowered instead of going away thinking, God, I couldnt do that because Ive not eaten breakfast this morning.

"Diet culture has been ingrained since we were kids. To strip that back and go back to basics takes a while and is really hard.

"I would set with goals with my clients that are not aesthetic related.

"If they come to me and say I really want to lose half a stone I would say Put that to one side, can you do a press-up, can you squat and give them maybe strength related goals or fitness goals or things Go outside and move for 20 minutes a day.

"Just set them really small goals, give them the information that they need and just support them."

You can email Carly on carlylightbown@gmail.com

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Meet the personal trainer who overcame anorexia and now has a message for us all - Cornwall Live

Whats Insta Keto?

Insta Keto is a natural weight-loss supplement designed for those that are following a ketogenic diet, cutting down dramatically on carbs.

The item is supposed to keep you at a condition where you are burning fat quickly, and that means you drop weight. This supplement also offers you a tremendous quantity of energy, which may allow you to be more energetic.

This item was created by Insta Keto, and it will be a brand-new firm founded in 2019. This organization creates organic supplements, created with entirely natural ingredients. They create weight loss products that are meant for those that follow a ketogenic diet.

This supplement is intended for those that are currently following a ketogenic diet program. This usually means theyre eating an extremely low carbohydrate, higher protein diet.

At this time, your liver starts to discharge ketones in your system. This activates the condition of ketosis, where your body starts to burn off your stored fat as fuel rather than glucose. Ketone bodies also accelerate metabolism.

Insta Keto comprises additional ketones, which guarantee that you keep in a state of ketosis even when you sometimes stray from your diet plan. There are different ingredients contained which helps boost metabolism, resulting in quicker weight loss.

Studies have suggested that after the keto diet onto a long-term foundation helps individuals eliminate weight quickly, and also, it reduces levels of triglycerides, LDL cholesterol, and blood sugar.

There are numerous active organic ingredients contained in this supplement, designed to promote weight loss and help keep you at a fat-burning condition. All these additional ketones from the body of somebody whos currently in ketosis help them stay in that condition even if they sometimes sneak some carbohydrates.

Lemon Extract It is a citrus fruit thats packed with strong anti-oxidants. They induce fat particles to burn off and prevents them in the body. A 2016 study found that short-term honey can result in weight reduction.

Additionally, it starts the fat-burning condition of thermogenesis in the body, which contributes to rapid weight reduction.

There are not many reviews of the item on the internet, which isnt a favorable sign.

This may be just another one of thosetrial provide scams in which the business begins charging your credit card every month following the trial period.

One positive thing is that several additional ingredients are not found in each keto product, such as lemon extract.

The keto diet isnt appropriate for everyone, and is keto nutritional supplements. That is an issue you need to discuss with your health care provider before beginning the diet in any way, and until you start taking this supplement. You want to find medical approval.

Below you will find some of the best weight loss supplements in the marketplace these days, in our view.

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Insta Keto review Pills Read The Truth Of Insta Keto It Scam or Not? - KEYC TV

Mike Zimmer has preached since Day 1 of his tenure that each of footballs three phases offense, defense and the oft-overlooked special teams carry weight.

Sundays loss proved that special teams can make or break a game, or a season, as a pair of special teams gaffes cost the Vikings in the second half, while Kansas Citys Harrison Butker came through with two long field goals in the final three minutes: one to tie, another to win.

But the entire second half was marked by special teams moments, starting with the second-half kickoff.

While the Vikings arguably got outplayed in both the offensive and defensive phases, they couldve won the game with some clutch special teams play. And likewise, their special teams play earlier in the game could have been enough to swing the outcome.

ALSO READ: Explosive Plays the Difference Maker in Vikings Loss to Chiefs

Excerpt from:
Vikings-Chiefs Game Showed the Importance of Special Teams Play - Zone Coverage

Kids show Sesame Street address opioid crisis in an online only episode. Veuers Natasha Abellard has the story. Buzz60

THE UPCOUNTRY, S.C. Erika Haas calls it the pull.

When Haas was 24, her doctor prescribed OxyContin for back pain. She quickly progressed to heroin and then to methamphetamines. Now 30 and in recovery, she described the grip that meth had over her for more than five years.

Its like God tells you that if you take another breath, your children will die, she said, shaking her head and trying to hold back tears. You do everything you can not to take a breath. But eventually you do. Thats what its like. Your brain just screams at you.

The opioid epidemic appears to be subsiding in the northwest corner of South Carolina, a region known as the Upcountry. Nationwide, the number of opioid-related overdose deaths is declining slightly. But a new variety of methamphetamine is taking its place as the No. 1 drug of abuse.

By most accounts, meth is much harder to quit. And the latest version of the illicit drug flooding the nation is cheaper than ever before.

Health officials: Use money from opioid lawsuits to bolster treatment and prevention

Primarily imported from Mexico by major drug traffickers, meth 2.0 is stronger, cheaper and far more plentiful than the old home-cooked variety. And with historic levels of funding from the federal government focused exclusively on fighting opioid addiction, states and counties are scrambling to find resources to combat this most recent drug plague.

In the small city of Greenville, Faces and Voices of Recovery staff work around the clock to provide a place people struggling with meth addiction can come to talk. CEO Rich Jones spends many evenings and weekends fundraising because little federal or state money exists to provide the kind of long-term support people in recovery from meth addiction need, he said.

Rebecca Maddox is executive director of the Phoenix Center of Greenville.(Photo: Submitted photo)

Across town, Rebecca Maddox runs Phoenix Centers Serenity Village, a womens residential addiction treatment facility. The center receives substantial funding from Medicaid because patients are either pregnant or have custody of their children and therefore qualify for the federal-state health plan for low-income people.

She said federal funding for the center has remained flat for more than a decade, except for recent money targeted for treating opioid addiction. But data showed that opioid use was declining in Greenville, so we didnt get any of that money this year, she said.

Sixty-three percent of the 81 women admitted to Serenity Village last year were treated for meth addiction. They include Haas, who is staying at the center with her three children.

When her heroin addiction caused her to lose everything, including her children, Haas said she decided to quit. Feeling sick and depressed as she came off the powerful drug, some friends gave me meth and told me it would make me feel better, she recalled. It made my sickness go away, or maybe I just didnt care about it anymore.

For a time, Haas got her kids back. But within weeks, meth began to take an even bigger toll on Haas life. She lost custody of her oldest kids again, yet she said she still found it impossible to quit. After losing custody of her youngest, who just turned 1, she said she knew it was time to quit.

She checked into Serenity Village, and for the first few weeks, Haas said she struggled every minute of the day. But now, after nearly three months, the pull is starting to fade.

When I get that pull, she said, I know I need to find someone who will tell me to play that tape again about whats going to happen to me and my kids if I pick up, she said, meaning if she started to use again. I just need to find somebody to talk to.

Authorities:40 pounds of seized fentanyl is enough to 'kill entire population of Ohio'

Pickens County, about 20 miles west of Greenville, has been hit hard by the meth surge.

Tucked into the foothills of the Blue Ridge Mountains and home to Clemson University, Pickens County is a destination for wealthy retirees who build multimillion-dollar homes on the shores of Lake Keowee and other scenic spots.

But jobs have been scarce and wages low ever since the cotton mills closed in the 1990s, creating stress and anxiety for many residents. That and its proximity to drug trafficking routes it is less than 20 miles off Interstate 85, the main artery to Atlanta have contributed to soaring meth use.

Between 2016 and 2017, the number of people seeking treatment for meth addiction nearly doubled in Pickens and the other nine counties in the Upcountry region, according to data from the state drug and alcohol agency.

In the midlands and coastal regions of the state, including Charleston, opioid addiction and overdose deaths remain the biggest threat, according to state data.

Watch: Australian police find more than $200 million of meth inside Sriracha bottlesAt Cafe Connections, a coffeehouse ministry in the town of Pickens, much of the talk is about families whose lives have been shattered by meth. The drug offers boundless energy to work extra shifts or clean the house until it turns ugly.

I can see on a personal basis what meth and other drugs are doing to our community. Homelessness wasnt a problem in Pickens a few years ago. Now, its a big problem, said Ann Corbin, who runs the cafe with her husband, Steve, and with support from the East Pickens Baptist Church and volunteers. Coffee, sweets and conversation are free at the cafe, a big airy former drugstore with cafe tables and cushy upholstered couches and chairs clustered along brightly painted walls.

Everyone here knows someone who uses meth or has lost a family member to its ravages, Corbin said. People have set aside long-held prejudices against drug users to focus on helping families who have been destroyed by meth.

The leap in deaths has been dramatic. The Pickens County coroner, Kandy Kelley, said 25 people died of a drug overdose in the county last year, topped by 39 as of September this year, mostly from a combination of meth, opioids and other substances.

At Behavioral Health Services of Pickens County, a state-funded drug treatment center a few doors down from the cafe, more people are seeking treatment for meth addiction than ever before, Executive Director Angela Farmer said. And those in treatment are having a much tougher time quitting.

Crime: Brothers who allegedly left their grandma to die in a fire, but saved meth lab equipment indicted

Farmer, a licensed counselor and Pickens native, has seen a lot of changes in the habits of Pickens drug users over the 22 years shes worked here.

More meth users are injecting the drug than smoking or snorting it as they did in the past, Farmer said, and people are starting to use it at a younger age.

Our patients are struggling a lot more and they relapse more, and it takes them longer to engage in treatment, Farmer said. Most of our patients are compliant with their treatment for opioids, but they find it harder to stop using meth.

With roughly 2,400 clients in a county of 120,000, Behavioral Health Services, which occupies nearly a full block of offices on Main Street, is bursting at its seams.

The countys 50-year-old jail also is overflowing. In November, a new facility will open, providing more than triple the current jails capacity. And its staff will include an addiction treatment practitioner and a mental health counselor, thanks to a grant from the U.S. Justice Department.

We havent been able to respond to as many of the drug-related crimes as we would like in the last couple of years, because we havent had anywhere to put them, Pickens County Sheriff Rick Clark said. Its always a balancing act.

Clark and other law enforcement officials say most of the meth supply in the region comes from Atlanta, where illicit labs convert liquid methamphetamine from Mexico into crystal powder for dealers to distribute across the South.

Nationwide, the advancing meth scourge has yet to capture the kind of public response the opioid epidemic was, even though the nationwide spike in meth-related deaths in the past two years was steeper than the spike in opioid deaths two decades ago when that crisis began.

In the first decade of the opioid epidemic, the number of overdose deaths rose fourfold, from 3,400 in 1999 to 13,500 in 2009, based on aStatelineanalysis of data from the U.S. Centers for Disease Control and Prevention. With the advent of cheap and powerful imported meth, the spike in deaths has been much sharper. Meth overdose deaths increased fourfold in half as much time, from 2,600 in 2012 to 10,300 in 2017.

Still, meth users are less likely to die of an overdose than users of painkillers and heroin. Instead, meth kills most of its victims slowly.

Addiction 101: How opioids, cocaine, other drugs rewire the brain

Opioids cause relatively little physical damage to chronic users, unless they take too high a dose. But meth takes a severe mental and physical toll on chronic users, destroying their appearance and substantially shortening their lives.

If you want to know whether a town has a meth problem, just go to Walmart and take a look around, Pickens Chief Deputy Chad Brooks said. Its symptoms are unmistakable: rotting teeth, skin lesions, extreme weight loss and premature aging.

The CDC only records meth-related overdose deaths typically heart failure or stroke resulting from using too much of the drug in a short period. It doesnt include deaths from long-term use.

Despite the nations growing recognition because of the opioid crisis that addiction is a disease, Sheriff Clark said, society still tends to look down on meth users.

I hate to say this, Clark said, but the reason were not hearing as much about the meth problem at the national level is that we dont have as many pretty people dying of meth as we do with opioids.

On average, patients addicted to meth require at least 90 days of intensive counseling and therapy to get started on recovery. And even then, nearly all of them can be expected to relapse multiple times before reaching sustained recovery, treatment experts say.

Crystal meth accelerates the reward circuits in the brain more powerfully than any other drug we have, said Dr. Paul Earley, an addiction physician in Georgia and the board president of the American Society of Addiction Medicine.

Theres no doubt that it causes the most rapid downhill course of any drug.

With heroin, people Keith Richards [of the Rolling Stones], for example can go on using the drug for 30 or 40 years without medical problems, as long as they dose it right, the doctor said. But with meth, 100% of people who use the drug experience severe and rapid physical deterioration.

The Federal Drug Administration has approved three medications for the treatment of opioid addiction. Research is underway on meth addiction medications. Behavioral Health Services is one of seven sites funded by the National Institute on Drug Abuse in a study of the effectiveness of two drugs extended-release bupropion sold as Wellbutrin and extended-release naltrexone sold as injectable Vivitrol in easing detoxification and promoting recovery from meth addiction.

Farmer said Wellbutrin, a mild stimulant, seemed to alleviate the depression and exhaustion that typically occurs when people are coming off meth. She didnt see as much evidence for Vivitrol warding off cravings.

But so far, no medications have been clinically proven to be effective in the treatment of meth addiction.

If someone is addicted to opioids, they can get medication-assisted treatment pretty quickly, said Charlie Stinson, executive director of GateWay Counseling Center, a state-funded treatment center in Clinton, another hard-hit Upcountry town.

The problem is if they kick that addiction and start using meth, they can be out of luck when they decide its time for treatment.

Statelineis a nonpartisan, nonprofit news service of the Pew Charitable Trusts that provides daily reporting and analysis on trends in state policy.

Whether it's cocaine, vaping or even your phone, addiction can alter your brain without you even being aware. Just the FAQs, USA TODAY

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Cheap and powerful 'meth 2.0' is ravaging communities and slowly killing its victims - USA TODAY

Ariel Winter has gotten a lot of attention for her Instagram photos in the past. She more recently got a lot of comments over her weight loss.

There is one thing the Modern Family actress hates to hear about the change with her body. Find out what it is and more about her dealing with terrible comments.

Fans noticed that the Modern Family actress looked different due to weight loss. Some started a rumor in the comments of her Instagram photo.

One fan accused her of chopping up her body and claimed her body before the change was better. Winter replied, I appreciate you wanting to help girls love themselves the way they are, but you are also kind of cutting someone (me) down which isnt what I think you were trying to do? I also didnt get plastic surgery. That is also not supportive of women if youre just assuming about the way they look.

Someone else accused her of using drugs. My psychiatrist switched me from my previous anti depressant that didnt work and made me gain weight to coke/meth!! Definitely not a new one that worked and then regulated metabolism. Coke/meth was a controversial decision but she stands by it, she wrote back sarcastically.

Winter has been targeted with negative comments about her body and clothes for some time. She has taken opportunities to defend herself online, but she now regrets some of it.

I try to not respond, she told Us Weekly. I wanted torespond positively to peoplefor a long time because I do feel that if you are sitting and sending somebody that message, there must be something youre not getting in your life if youre gonna sit on your computer and send somebody that.

She also said, I have had those moments where Ive responded and I have regretted to responding to some of them, not all, but some I have regretted. Ive been like, This is stupid. Its unnecessary. I do know I think as everybody knows, when somebody is posting that comment they want an argument, you know, they want you to respond.

The actress talked to Womens Health about her health journey. That included switching her antidepressants.

I didnt change my antidepressants because I wanted to lose weight, Id just accepted it and it was fine, she said. I got inspired to actually find a medication that helped me as a person and did all the things I wanted it to do.

Winter eventually found a combination that worked. When I changed meds, and started feeling better about myself mentally, losing weight was helpful because it made me feel like I wasnt just stuck. I hate being stuck anywhere in life, she said.

Now the actress is focusing on gaining muscle through strength training. She opened up about one kind of comment she has been getting that she hates.

I think the one thing that bugs me the most is when people say Oh thank god she lost weight, she used to be so fat, she said. It doesnt sound like she is focusing on that.

She wants to focus on the positive and that she feel stronger and better now that she sees results from her work.

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Ariel Winter Says She Hates Getting This Comment After Her Weight Loss - Showbiz Cheat Sheet

Gabe Ginsberg / Getty Images Rob Kardashian visita the Sky Beach Club at the Tropicana Las Vegas on May 28, 2016.Rob Kardashian is showing off his significantly slimmer body.

Rarely seen in public over the past several years, the former "Keeping Up With The Kardashians" star posted a photo to Instagram on Friday of himself in a "Trolls" costume next to his mom, Kris Jenner, who is also in costume.

"Halloween 2019 @halfwaydead @krisjenner," he captioned the snap.

A few hours later, Kylie Jenner posted an image with with Kendall Jenner and Rob.

"5am birthday adventures with my two fav people" Kylie wrote. Kendall reposted the image.

Rob has famously struggled with his weight for years, but he showed off some serious weight loss in the new pictures.

Over the summer, the reclusive star indicated he was going to start hitting the gym.

"Rob also was also influenced to get back in the gym from Khloe," a source told E! News in June. "She has been telling him that he will feel better and have more positivity in his life if he focused more on his health. Rob feels like he is finally ready to take control of his life."

While his sisters certainly influenced him to prioritize fitness, Rob is using his daughter Dream as his real inspiration.

"He wants to be in better shape and have better health for Dream, and his overall wellbeing," E!'s source said. He has expressed he's ready to make a full transformation and is ready to take the steps to change his life."

Celeb Weight Loss Transformations:

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Rob Kardashian shows off incredible weight loss in new pic - msnNOW

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Boxing champion and self-proclaimed "little fat boy" Andy Ruiz Jr. looks drastically different from when he knocked out Anthony Joshua earlier this year. Michael Hunter II just shared a photo from a sparring session with Ruiz, who is currently training for his rematch with Joshua in December, and the Mexican fighter is visibly slimmer.

Ruiz has undergone a considerable transformation in the months since his big win, and he is on track to have a very different weigh in come December. He was 268 pounds prior to his first match with Joshua; this time around, he aims to be at least 14 pounds lighter.

Ruiz became the first Mexican Heavyweight Champion of the World in June when he defeated Joshua, knocking him out for the first time in his professional career and relieving him of his WBA, WBO, and IBF world titles. The outcome of the match came as a surprise to many, not just because Joshua had never been dropped like that before, but because Ruiz presented such a different vision of what a professional athlete can look like. Joshua might be leaner with more visibly rippling muscles, but Ruiz's strength and ability aren't to be underestimated.

"Ruiz is the champ for a reason: His skills are perfect for his sport," says Men's Health fitness director Ebenezer Samuel. "The big guy knows how to throw a punch and take a punch. And boxing is about the art of punching and absorbing punches. Nobodys ever won a pro sports title for being a size-29 waist."

How this weight loss will affect Ruiz's performance remains to be seen. It might make him quicker on his feet, but will he be able to pack the same punching power? All will be revealed on December 7.

Read more:
Andy Ruiz Jr. Shows Off Weight Loss Ahead of Rematch With Anthony Joshua - menshealth.com

Weight loss doesnt have to be a difficult journey, if you dont want it to be - that is. After all, weight loss isnt just black and white. There are many articles highlighting the different means to reach an ideal weight goal or achieve a total weight overhaul and have an incredible weight loss transformation in a couple of weeks.

However, even though many are spurred to lose weight, many struggle toget to grasp with what is actually required and trying out fad-diets or quick fix diets could lead to dangerous weight loss, with the weight coming back once the individual has stopped the diet.So, what can you do to keep the weight off?

Expertsadvise that when embarking on a weight loss journey, especially if previously the individual has had no experience in weight loss programmes, the trick is to start off small.

In fact, according to EatWell the easiest change someone can make is by starting the day with a healthy breakfast.

As, starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight, much easier.

READ MORE:Weight loss diet: Eating these common foods can help burn fat fast - what are they?[Expert Advice]

According to research, people who eat regular healthy breakfasts tend to be leaner and [are] more successful at losing weight - and keeping it off - when they eat breakfast.

A healthy breakfast should be a well-balanced mix of protein, complex carbohydrates, fibre and healthy fat to keep an individual feeling full and filed up for the rest of the day.

Recent research conducted in the Journal of Nutrition, suggested that eating more fibre is a great way to prevent weight gain or even encourage weight loss.

According to several sources, the quick and easy scrambled egg on hearty bread recipe is one of the best breakfasts for weight loss.

This is because it combines weight loss superfoods, egg and raspberries, with nutrient-packed spinach on wholegrain toast.

DON'T MISS

According to EatingWell, there are five main foods that should be at the top of the list for any slimmer.

Start your weight loss journey with a low-calorie breakfast meal using some of the five healthy breakfast foods (oatmeal, peanut butter, yoghurt, eggs and raspberries) as eating them regularly can help with weight loss.

Remember to keep it simple, so why not try some of the recipes below to start off your weight loss transformation.

A firm fan favourite is spinach and scrambled egg on wholegrain toast with raspberries.

The protein and fibre in the breakfast will help fill an individual up while still maintaining a low-calorie count. It has been estimated that each spinach and scrambled egg with raspberries on wholegrain toast has under 300 calories!

Another favourite is a peanut butter smoothie bowl with granola, fresh berries, banana and dark chocolate shavings.

A recipe suggestion for the sweet tooth slimmer, is the peanut butter bowl as its great for keeping an individual feeling full for hours, curb cravings and more!

Smoothie bowls come in various colours and flavours but the texture is always the same: thicker tan a drinkable smoothie but thinner than a pudding.

Whats great about a smoothie bowl is that there are endless possibilities of ingredients to use and ways to construct a bowl.

However, one thing to note when creating a masterpiece such as this is to make sure to use frozen fruit to yield a creamy, frosty base for the toppings.

Avocado and kale omelette are also a healthy but delicious breakfast option for a slimmer, after all, weight loss doesnt mean plain.

Top a high-protein omelette with avocado and fibre-rich kale and this will help slimmers keep hunger at bay.

Play around with different spices and herbs to give it that extra kick of flavour.

Why not try your hand at baking and opt for a delicious bacon and egg mini quiches?

A super easy recipe to make, which is super keto-friendly, and perfect for lunchbox sized meals.

Bake a mini quiche using a muffin-tin with egg, slices of bacon, heavy cream and fresh basil to make a delicious and satisfying alternative to breakfast foods.

Finally, try brunching with a twist.

Make a fresh wholegrain waffle and top it with, avocado, cucumber, salmon and poached egg.

This makes for a delicious breakfast at a fraction of the calorie intake during breakfast of an averageBriton.

Read more:
Weight loss: Start your weight loss journey right with these top five breakfast ideas - Express

HE's helped the likes of Strictly's Viscountess Emma Weymouth and Made In Chelsea's Jamie Laing to get into shape.

And now celebrity PT Rory Knight is sharing his top tips on how the rest of us can shed the pounds before the festive season kicks in.

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In particular, Rory emphasises the need to make sure you're in an overall calorie deficit - through overhauling your diet and fitness regime.

However, the fitness expert, who is aRoyalParksHalf Marathon ambassador and Co-Founder ofTrack Life LDN, is keen to remind slimmers that it's all about balance, and cheat days can certainly be enjoyed.

Here, he takes us through his top fitness and weight loss tips:

Rory says it can be a lot easier to get out of the door for a workout if you get your friends involved or join a club.

He says: "Find a crew or community to run or train with.

"I cannot even begin to tell you how motivating it is to train with like minded people committing to getting fitter together, rather than doing it alone."

Rory recommends trying the 80:20 approach to healthy eating - as it teaches you balance, moderation and indulging without a guilty feeling.

He says: "I try to stick to the 80:20 rule whereby I eat clean, fresh, unprocessed food 80 per cent of the time.

"The other 20 per cent I eat whatever I like!

"Eat smart and make sure you are including nutrient rich foods in your diet."

Running is possibly the best form of exercise out there when it comes to burning calories and shedding those pounds.

Rory says: "Running alone produces a highcalorieburn, which coupled with a healthy eating regime, should facilitate weight loss, as long asyouare in an overallcaloriedeficit.

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"Simply, a calorie deficit means burning more calories than you put in.

"Basically, dont undo your hard work through poor dietary choices."

There are hundreds of apps that you can have in the palm of your hand, any hour of the day, that can help you track your calories and daily workouts.

Rory says apps like Map My Run can be key when it comes to blitzing body fat and tracking your progress - especially if you're a keen runner.

He says: "Map My Run is a good app for tracking your progress (average pace, distance etc) and it also includes coaching feedback based on your metrics and results.

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"For me personally, my Apple Watch is an essential item as I can leave my phone at home and control my music and running apps through my watch."

Despite being a honed athlete, Rory very much endorses having a cheat day.

He says: "Do what works best for you - we are all uniquely different. For me personally absolutely have a cheat day!"

Rory, who was named the UK's 'Smartest Coach 2019' by Men's Health, has revealed that you'll get faster results if you hold yourself accountable and stay motivated.

He says: "Motivation has to come from within. I say to people to always think of their why.

Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session

"Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session.

"Training with a group or with a friend will also help because it keeps you accountable."

Rory is an ambassador for the Royal Parks Half Marathon, which took place earlier this month.

He recommends signing up for exciting challenges like this so you can set yourself a goal and have something to aim for.

He says: "Signing up to an event can help you significantly on your journey towards getting in shape, simply because you have a distinct goal or target to work towards.

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"By having this commitment, you are far more likely to adhere to your training regime and achieve enhanced results.

"Usually a big bonus in training for a performance based goal (i.e. a half marathon), is that it often leads to direct improvements in several other aspects of your life - improved cardiovascular health, enhanced mood, more energy, settled sleeping patterns, better dietary habits etc, which will have a positive impact on your body composition and overall shape.

"Make that commitment and reap the benefits."

Running can be a lot more fun and interesting if you mix up the pace during your training sessions, according to Rory.

He says: "As well as gradually increasing your mileage on your long runs, incorporate speed work where you are working both at your target race pace and above your target race pace.

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"Every single Track Life LDN session is tailored around making our participants faster, regardless of current ability level.

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"Every session is uniquely different, with a big emphasis placed on improving your form.

"Anybody can run, but whats important is improving your running technique because this will ultimately make you faster and more efficient."

For more information on how you can secure a place in the 2020 Royal Parks Half Marathon, please visit https://royalparkshalf.com/

See original here:
Weight loss: Treat yourself and try the 80:20 diet Jaime Laings PT shares top tips for fast results - The Sun