A healthy diet plan and exercise routine can be key when trying to lose a few pounds. Before embarking on a diet, some Britons may worry they will be left feeling unsatisfied and hungry. However, reaching for the snack drawer does not need to get in the way of their results, a nutritionist explained. These are the top snacks to eat to lose weight and burn fat.

When picking something to snack on, not all treats are created equal and slimmers should try and avoid those high in sugar, nutritionist for USN, Shona Wilkinson said.

She told Express.co.uk: Sugar gives us empty calories and contributes to weight gain.

Sugar makes our food taste great, gives us a quick boost of energy, and makes us feel good, but when consumed frequently it can have negative effects on our health and well-being.

Instead of tucking into a sweet treat, slimmers can pick from a list of healthy foods which will leave them feeling full and less likely to pile on the pounds.

Blueberries

Shona said: Good options can include blueberries, which are high in antioxidants - amongst the highest of all fruits - and low in sugar relative to other fruits.

Avocado

Avocados are rich in healthy fats, especially the monounsaturated fat oleic acid, which is associated with heart health, she explained.

Avocados also contain good levels of vitamin E, as well as carotenoids substances that can have antioxidant and anti-inflammatory benefits in the body.

Oatcakes

Slimmers can enjoy these by topping with half an avocado or teaspoon of raw almond butter.

Shona explained: Oatcakes provide a slow release of energy; and almond butter contains healthy fats, protein, and good levels of minerals including calcium, magnesium and manganese, which are all necessary for strong bones.

Pumpkin seeds

Having a handful will help slimmers feel full as well as giving a good boost of protein.

Pumpkin seeds are high in zinc, which is necessary for the health of the immune system, healthy fertility, our sense of taste and smell, bone strength and many other aspects of health, Shona told Express.co.uk.

They also contain good levels of vitamin E, which has a role in healthy skin, fertility and as an antioxidant, amongst others. Pumpkin seeds are also a good source of protein.

Protein bar

She said: Choose your protein bar carefully. You dont want one that is low protein and high sugar!

Opt for one that is low sugar and high protein, preferably with a high fibre content and no palm oil.

Combining dieting with an exercise plan will speed up results and some will burn more calories than others.

Exercises including squash, running, martial arts and rugby can burn nearly 1000 calories in an hour, according to research.

Visit link:
Weight loss diet: Eating these common foods can help burn fat fast - what are they? - Express

NewsUKFeigned authenticity, misleading information and photo editing are some of the ways users are being misled by influencers online

Thursday, 24th October 2019, 3:40 pm

Model Katie Price, The Only Way is Essex's Lauren Goodger, and Love Island contestant Georgia Harrison have all been pulled up by the Advertising Standards Authority for the promotional posts, which promised brands such as Boombod's "weight loss shot drink" and V24's "weight loss gummies" would "help keep hunger at bay" and offer quick results for shedding weight.

As promotions from celebrities and influencers for these brands look set to be a continuing issue, here's a look into the tricks behind the posts that make dropping weight look easy and simple:

Camera tricks and posing

"When it comes to advertising dieting products, the last thing you want is a skin roll, or evidence of the elusive muffin top," says Kara Buffrey, client services and media manager at Clearly PR.

Ms Buffrey, who specialises in social media engagement and recently commissioned a report on advertising on Instagram, said the main way that celebrities or influencers "mis-advertise" a product to followers is by simple camera tricks and photo editing.

Showing slightly different before and after shots, where people look frumpy at first and then pose in a flattering position is one of the oldest tricks in the book, but it still appears to work. "These people are using sloped camera angles and planned body placements in an attempt to stretch and streamline their body," she said. "This is misleading - after all, who really walks around with their back arched at a right angle?"

Referencing how Ms Price advertised BoomBod, Ms Buffrey said the post insinuated her transformation was solely down to the brand's product because she posted a before and after picture. In reality, the "after" image showcased new muscle definition - a change only achievable through exercise. These tricks have the added issue of being "potentially dangerous" Ms Greenidge said, as it can "lead individuals to believe that fast weight loss can come from one product alone".

Issues of transparency

When it comes to transparent advertising, "diet products really are a minefield", Sarah Greenidge told i. The founder of The WellSpoken Mark - a stamp of credibility for brands providing trustworthy health and fitness information -said the biggest issue she sees is "the omission of information which either disguises the real method in which [the products] are 'effective' - like a laxative effect - or the suggestion that they are suitable for everyone".

She used the example of reality star Jemma Lucy who recently had an Instagram ad she posted for Skinny Cafe banned for, among other reasons, promoting the brand's products that were unsafe to use during pregnancy - even though she had posted the ad while she was pregnant herself. At the time, Ms Lucy argued she never encouraged the product to be used by pregnant women, but she didn't specify this in the post - the text for which had been written by Skinny Cafe.

"The products in question had warning labels indicating they were not suitable for pregnant women, however in the influencer captions this information was completely missed," Ms Greenidge said.

Feigned authenticity?

There has also been an increase in influencers and brands focusing on proving their authenticity in recent years, sparked by a backlash against the amount of misleading information that had been spread online, but this new push for honesty can have its downsides too.

Jo Bromilow, digital strategist at Newgate Communications, has worked in social media for over a decade and said companies have been reacting to the shift in users wanting "honest" advertising by creating ads that appear to be about someone talking about lifestyle and health, but are ultimately branded content.

She said showing a "nice photo of an individual smiling to camera, with a caption talking about self-improvement, body image or similar hot topics, who only then reveals the connection to the brand later" is a method that many influencers use for branded posts.

"Most of the influencers followers will hit like on the picture purely because theyre a fan of the influencer, and many will chime in in the comments agreeing with the sentiment in the caption," she said, but ultimately the result is that the brand in question gets the "engagement metrics theyre looking for".

Moral intervention

What is notable about the ASA's latest ruling, is that it stated "it was clear from the ads that the influencers did not need to lose weight in order to achieve a healthy diet", while the posts from Ms Price and Ms Goodger in particular gave the impression that it was "necesary or advisable" for people who were already slim to use weight loss or appetite suppressing products.

Steve Kuncewicz, a partner at BLM Law Firm who specialises in advertising on social media, told ithat this is an example of how the ASA is increasingly starting to intervene on moral advertising issues instead of just technical breaches from brands.

He said the clear theme with the ASA's ruling for BoomBod is that the posts featuring celebrities were deemed irresponsible as these figures are seen as having aspirational lifestyles, where young girls or anyone who uses the products will want to look and act like them, as opposed to the brands simply being rapped for misleading health information.

"This is the first time we're seeing this kind of issue dealt with such sharp focus in influencer marketing," he said. "[The ASA] sees influencer marketing as one of their absolute top prioritises in terms of how to get to grips with it."

More:
Experts break down the misleading ways weight loss companies have their products promoted on Instagram - inews

There are plenty of Food Network stars we know and love, but we have a special place in our heart for The Pioneer Woman Ree Drummond. From her home on the ranch to her delicious cooking, fans adore Drummonds stories of how she went from desiring to live in the big city to moving to a completely rural area. And while we all know and love her cooking show, its her candidness about farm living with her husband and four kids that got her noticed with her Pioneer Woman blog.

We love Drummonds candidness on and off the air, and it seems she just shared with her Instagram followers that shes been trying to lose a few pounds. Heres what she just posted about her physique.

While plenty of cooks have tried to lighten up their recipes, Drummond isnt afraid of the full-fat versions of her favorite foods. She just released her latest cookbook, The New Frontier, which has plenty of delicious recipes involving butter and oil. And while Drummond no longer desires to be the tiny size she once was when she was a ballerina, she has discussed her various tactics for maintaining her weight in the past.

Taste of Home notes Drummond shared a trick for keeping slim in a blog entry from 2012 and it involved going all-out for lunch while keeping the rest of her meals small. In the morning, Drummond noted shed drink a Slim Fast shake with instant coffee and sugar substitute, and shed also eat lighter at night.

As for why she wanted to lose weight, she noted she didnt want to drive to the city to try on larger jeans. Ill lose weight in order to stay home and be reclusive. And she also had a jowl I didnt have ten pounds ago.

It seems weight loss is once again on the brain five years after that blog post. Drummond posted a photo of her wearing skin-tight jeans with a long, flowing top that she took outside of an elevator. These jeans are a size smaller than Ive worn for (quite) awhile and even though they were skin tight (as you can probably see) and a long top was required, they buttoned, she captioned her post.

So, how did Drummond drop a few pounds? She went on to explain that when she goes to watch her TV show of choice, she makes herself exercise at the same time. I attribute this to spending the last month only allowing myself to watch a show Ive been wanting to watch (one that Im not going to trivialize by inserting it into this fashion and fitness post) if I did so on my rowing machine. It just took two full seasons for the buttoning to be successful, she continued.

Drummond established that shes been adding some regular exercise into her routine lately, but fans are prying further into her weight loss plan. What diet plan are you on? You look great, one follower questioned on the photo she posted. To that, Drummond noted, Im not really dieting. Im tackling it with almost daily exercise and trying to watch portions. Still have quite a ways to go, but its a doable path for me if I can just keep finding shows I love to watch.

Many others praised Drummond for her look, too, though given when shes written in the past, it seems weight loss has been on the brain for years. And were happy to hear shes not dieting, as we all love her recipes and are excited to try the brand new ones in The New Frontier!

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'The Pioneer Woman' Ree Drummond Just Alluded She's Trying to Lose Weight on Her Instagram - Showbiz Cheat Sheet

When a trimmer and fitter looking Ram Kapoors selfies surfaced on social media, his fans and netizens went gaga over the transformation. Kapoor credited his 30 kg weight loss to workouts and the 16:8 diet he had been following. Kapoor is not the only celebrity who vouches for such a diet - Kourtney Kardashian, Hugh Jackman, Alia Bhatt, among others follow the diet and swear by its results.

All religions practise some form of fasting or abstaining from eating food. The 16:8 diet, which is a part of intermittent fasting (IF), is just that a method of losing weight and limiting illnesses by controlling the pattern in which you eat food. While we naturally fast during the time that we sleep, to practice intermittent fasting, you can extend this fast period for longer durations.

Today, many health practitioners recommend IF as a means of reducing weight and keeping certain illnesses at bay. Astudypublished in the Journal of Clinical Medicine has revealed that intermittent fasting may help in reducing the Body Mass Index (BMI), while another study published in the Journal of Endocrinology reveals that IF may help to motivate people to exercise. This is because, as per the study, IF triggers the release of the ghrelin, the hunger hormone, which, along with giving you an appetite, also gives you the motivation to work harder possibly due to the effort that is traditionally required to procure and prepare food.Studieshave also shown that fasting helps reduce blood insulin levels drastically,

Types of IF:

Apart from being cost-free and effortless (no need to make special food or spend on gyms), IF is also a flexible method of diet control. While there are different variations of IF, the most popular ones are:

16:8: Here you eat during an 8-hour window, and fast for 16 hours. Hence, if your last meal of the day is at 8 P.M, the first meal of the next day would be 16 hours later, at 12 PM. There are also no restrictions on what you can eat, however, it is better to ensure that you do not binge on unhealthy food during the eating phase.

5:2: Also known as the Fast Diet, the 5:2 diet is another commonly followed diet, which involves eating normally for 5 days a week and consuming just 500-600 calories per day for the rest days two days. Studies have shown that the diet is effective in reducing insulin levels and improving insulin sensitivity.

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Alternate day fasting: Here, you fast every alternate day while eating normally during the non-fasting days. Though you will need to restrict your calorie intake during fast days, you are allowed to take as many calorie-free beverages as you need. Some people also follow the modified alternate-day fasting approach where they cap their calorie intake at 500 calories during fast days. Apart from being effective in overall weight loss, ADF is known to help reduce harmful belly fat.

Autophagy

Intermittent fasting and ketogenic diets are known to trigger a process known as autophagy. The Greek origin word literally means self and eating, and that is exactly what happens to your body during the process it eats damaged cells to regenerate newer cells. Researchers have discovered that autophagy is not just beneficial for weight loss but also protects the body against illnesses such as cancer, infections, insulin resistance, neurodegenerative diseases and even aging.

Just like how a newer, stronger building can be constructed by breaking down the old, unstable one, our bodies can also break down older, damaged proteins and nonessential components and use them to provide the body energy and to regenerate newer proteins. Cells also use this process to fight against viruses and bacteria that invade the body. This process gets affected during illnesses such as cancer, Alzheimers and infections and immunological diseases.

While the term autophagy was coined in 1963 by Belgian biochemist Christian de Duve, it was after Japanese scientist Yoshinori Ohsumi started conducting experiments on Bakers yeast during the 1990s, that the whole process by which cells recycle their content through autophagy became clearer. The cell biologist won the 2016 Nobel Prize in Physiology or Medicine for his discoveries on the process.

How do you start

So, how do you get your body to start eating itself? Well, your body automatically goes into autophagy mode when there is a stressful situation such as in case of a famine. Hence, to trigger the process you need to trick the body to think that it is going through stress.

Fast: You can either ensure you eat all your meals in an eight-hour window and fast for 16 hours, or you increase the number of hours you fast. The longer you fast, the deeper will be the levels of autophagy a 20-28 hour fast will help remove toxin build-up in your body. Just make sure that your body is healthy enough to take longer periods of no food.

Reduce your protein intake: Restrict the amount of proteins you take to 15-20 gms once or twice a week. This helps trigger the process of autophagy as your body starts to clean up the dead organelles and damaged proteins. It also helps you reduce weight, as your body starts to burn fat for energy and further dips into the fat stored in your body.

Go on a keto diet: This is a very low carb, high-fat diet, which helps to put your body in a metabolic state known as ketosis. Keto diets are known to help trigger autophagy, cause reductions in blood sugar and insulin levels and also help reduce weight as the body becomes more efficient at burning fat for energy.

Sleep well: Our bodys circadian rhythm is connected to autophagy, making it extremely important to give the body the time to detox. Late eating habits affect the quality and quantity of sleep, which in turn, can slow down the process of autophagy.

While IF and autophagy is beneficial for health, it is important to note that each body reacts in a different way. Pregnant and breastfeeding mothers should not fast and always check with your doctor before starting IF, in case you have any health problems. Also ensure that you are properly hydrated during your fast periods, and eat nutrient-rich food during your eat periods.

Link:
Intermittent Fasting and Autophagy: All that you need to know about this age-old practise - Yahoo News

His speed was hardly a secret. Everyone at USC knew the freshman was the fastest guy on the team and probably the fastest running back in the Pac-12.

When it came to Kenan Christon, the question for USCs coaches was never if he could sprint past would-be tacklers, but rather how he might hold up running into them.

As a senior at San Diego Madison High School, Christon clocked the third-fastest 100-meter time in state history, and that breakaway speed showed up on Day 1 at USC. But he was just 185 pounds, with a slight, sprinters frame, and the Trojans had the luxury of a stacked backfield. They planned to bring Christon along slowly.

Those plans changed in a matter of plays. Stephen Carr and Markese Stepp both left with ankle injuries last Saturday, leaving USC, which already lost Vavae Malepeai to knee surgery, down its top three running backs. Quincy Jountti, a walk-on, fumbled on his first carry. An hour or so and two touchdowns later, Christon was the toast of the Coliseum.

On Friday, as USC (4-3 overall, 3-1 in the Pac-12) heads to Colorado for a matchup with the struggling Buffaloes (3-4, 1-3), the freshman speedster will be one of many USC backups thrust into a leading role out of necessity. The Trojans are as beat-up as theyve been all season, with three running backs, two defensive ends, a linebacker and a standout safety set to miss the game.

And while coaches have claimed they wont alter their plans, the strengths and weaknesses of their dwindling depth may force their hand.

We have to find a way to put everyone in position to be successful and do whats best for them, offensive coordinator Graham Harrell said.

For Christon, that means finding ways to use his speed in space. It also means protecting him, if the Trojans can, by not asking him to masquerade as a power back.

Hes going to have to have some physical runs, Harrell said. Obviously, hes fast, especially with the ball. But what I didnt know is how physical he would be, how tough he would be, and how he wanted to run between the tackles.

Harrell and running backs coach Mike Jinks are still skeptical that Christon can handle a substantial workload just yet. Jountti is expected to remain the primary power back on Friday, and Dominic Davis, who switched back to running back from cornerback, could get a few carries.

You have to be creative in what you do from a schematic standpoint, Jinks said of integrating Christon.

However hes used, the freshman will play a huge role, out of necessity as much as opportunity.

Kenan is going to have to handle a lot, Harrell said. Hes still young and doesnt weigh a ton. We have to keep him healthy. But when youre limited like that, you have to go until you cant go.

The same could be said for USCs defense, which had its best pass rush of the season last week against Arizona, despite losing a few of its top players to injury.

Again, this week, the Trojans will have to rely on reserve defensive ends Caleb Tremblay and Connor Murphy to fill in for Drake Jackson and Christian Rector. Linebacker Kanai Mauga will also step back into a significant role, after leading the team in tackles and adding a sack, a forced fumble and an interception last week.

Mauga said this week that hed even surprised himself with his performance filling in for Palaie Gaoteote IV.

It just goes to prove that anyone can step up and make things happen, Mauga said.

USC linebacker Kanai Mauga is tackled after returning an interception to the Arizona 15-yard line Oct. 19 at the Coliseum.

(Luis Sinco / Los Angeles Times)

With a decimated depth chart, an undersized running back and a defense relying on rotation players, USC is sure hoping thats the case. The Trojans probably cant afford another loss this season as they cling to their South Division tiebreaker advantage over a Utah team looking stronger by the week.

That means winning on the road, where USC has lost seven of its last nine going back to last season.

We have to start faster as a team, linebacker Hunter Echols said. We just need to start faster when were away. We need to bring that energy, and we need to bring it for ourselves.

Link:
USC's Kenan Christon may have to carry the weight against Colorado - Los Angeles Times

Growing up obese comes with its own set of difficulties (latched on with insecurities) and ailments, but if you've been obese your entire life, you hardly ever notice your own body weight anymore as you become oblivious to it. You are so used to seeing the weighing scale tip towards the heavier side that you don't realise your living a very unhealthy life till something drastic happens," quips 24-year-old Vineet Tehlan, who up until a little while ago weighed a whopping 160 kgs.

I was an obese kid and teenager, I think it started with me not having the right information or understanding of healthy food and eating habits. Id resort to food as an escape from personal or family problems, and over time, this unhealthy escape led to obesity and depression, he says.

However, I didnt fully realise the implications of obese up until 2 years ago, when a friend and I decided to take off to Goa to ring in my birthday. After we boarded our flight to the sunny state, the cabin crew asked us to fasten our respective seat belts. And as I pulled my seat belt to secure it, I realised that it would not cover the length of my waist. This came as a very big shock to me! Now, as I asked the crew for an extension for the belt, for the first time ever in my life, it dawned on me that I need to get in shape as soon as possible or Id probably die this way, he adds.

Shortly after this incident, I started developing breathing issues as well and got even more determined to lose weight and get in the best shape of my life to rid myself of these health concerns."

Consequently, he made the below weight loss plan. "I told myself that it is now or never! I will follow this plan with 100 per cent dedication and see what my body is capable of.

To trim from 160 kgs to 104 kgs in 6 months, the first thing that I did was go on a calorie deficit diet after consulting my aunt, who is weight loss trainer. She helped me understand my body type and how counting macros will help me burn fat without harming my body."

A calorie deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight."

According to my weight and BMI, my body required 1500 calories a day to keep my weight constant or even increase it, whereas dropping the calorie count by 500 would help me burn fat actively, when facilitated with daily workouts of course. Thus I started consuming 1000 calories a day in the form of the below weight loss diet plan, Tehlan informs.

My meals consisted of a large chunk of proteins and limited amount of carbs and fats. I used to weigh everything I was eating via a weighing scale and counting its corresponding macros using the MyFitnessPal app. However, this was the standard diet plan that I followed:

Breakfast: Eggs/ 100 gms of chicken

Mid-morning: 1 green apple

Lunch: 200 gms of chicken with some veggies

Evening snack: 1 apple/orange

Dinner: 200 gms of chicken with dal or a cauliflower preparation

QUICK READ: This is how eating eggs daily will help you lose weight without compromising on flavour

To fast track my weight loss, I also resorted to a basic exercise routine comprising walking, push-ups and weight training with light weights. But what really did the trick for me was keeping a track of my calorie intake, he says.

QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks

"I will be very honest, I have gained some weight back now because I was not able to follow my diet properly due to a surgery. So, now I've resorted to eating high fibre foods to maintain my weight. After the surgery, I was on bed rest for a month and my whole lifestyle and eating habits changed again. Initially, I thought I could cheat a bit on my diet and nothing would happen but now I know that losing weight is not a one time investment, it's about making permanent change in your lifestyle and eating habits.

Losing weight is a mind game. I read somewhere that losing weight is hard; staying fat is also hard. So as they say, choose your hard! Keep reminding yourself why you wanted to lose weight in the first place and you will never cheat on this journey.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 56 kgs in 6 months after getting the biggest shock of his life - GQ India - What a man's got to do