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Lose weight and get fit with this full body workout by Joel Freeman – T3

Posted: January 19, 2021 at 9:51 pm

A great way to lose weight and get fit for 2021 is to workout at home. This boxing-inspired full body workout takes a little longer than 15 minutes and burns plenty of calories: perfect! As well as helping weight loss, frequent exercising can boost metabolism and improve mood too. This boxing-inspired total body home workout was put together by Joel Freeman, creator of the '10 Rounds' programme at Beachbody On Demand.

Basics of boxing with FightCamp co-founder Tommy Duquette

In a blog post about 10 Rounds, Joel explains the benefits of boxing workouts, "how every single punch actually begins at your feet, burns up through your hips, intensifies as you torque your core, and explodes all the way through your fists. With each punch, youre engaging your entire body, and gaining a deep muscle burn that will help scorch fat and calories and get your body in serious boxing shape. Its intense, but its also a lot of fun."

Like a bit of boxing?

(Image credit: Beachbody On Demand / Joel Freeman)

The total run time of this workout is only 16 minutes and 45 seconds perfect for a quick pick me up after work or and to boost metabolism at the beginning of the day. Why not round it up to 20 minutes and include a bit of warm up before the workout: a light jump rope session or some stationary jogging would the trick just fine.

After the workout, make sure you stretch those muscles with a foam roller or a massage gun. The latter can effectively batter workout pain away, ease muscle soreness and mitigate the effects of delayed onset muscle soreness, or DOMS for short, which will inevitably happen after doing such an intense exercise as this one.

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(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. To roll forward, imagine holding a pencil in your mouth to draw the letter U. Bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your front leg, in a U formation. Extend up to your starting position. To roll back, bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your back leg, in a U formation. Extend up to your starting position.

Perform the roll forward and back for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

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(Image credit: Beachbody On Demand / Joel Freeman)

Begin with your feet close, holding a dumbbell at chest height. Step your right foot forward and bend both knees to 90 degrees, keeping your chest up and shoulders stacked on top of your hips. Twist your torso to the right, then reset your chest to face forward. Step your right foot back to the starting position and repeat on the other side.

Alternate sides for 45 seconds for three sets. Rest for 30 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm out and up, palm facing you, in the shape of a V. Keep your front hand up and elbow in to protect the front side of your body. Reverse the motion to get back to the starting position.

Continue to throw the rear uppercut for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Place a loop safely around your wrists. Lay flat on your back with your legs extended long and your arms extended overhead. With resistance in the loop, bring your legs and arms up, simultaneously, so your legs are directly over your hips, feet flexed, and arms extended over your chest. Bring your shoulder blades off the ground as you reach your hands toward your toes. Slowly bring your shoulders back to the ground and release your arms and legs back to the starting position.

Perform this exercise for 45 seconds for three sets. Rest for 30 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm straight, rotating your fist until your palm faces the ground. Keep your front hand up and elbow in to protect the front side of the body. Reverse the motion to get back to the starting position.

Continue to throw the cross for 45 seconds for three sets. Rest for 15 seconds in-between sets.

To train with Joel Freeman and find out more about his online home fitness programmes visit Beachbody on Demand for your 14 day free trial. 39.99 for three month membership thereafter.

This is part of T3's Fit for 2021 programme, which will be running throughout January. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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Lose weight and get fit with this full body workout by Joel Freeman - T3

Woman’s secret behind 12kg weight loss without setting foot in the gym – New Zealand Herald

Posted: January 19, 2021 at 9:51 pm


19 Jan, 2021 07:31 PM4 minutes to read

Hamblin-Walker had been active and played sport throughout her childhood, however, gave up when she finished high school. Photo / Instagram

A Sydney teacher has revealed how she overhauled her figure by putting in just 28 minutes of work a day and it didn't involve a strict diet or setting foot in a gym.

Natalie Hamblin-Walker dropped two dress sizes and lost 12 kilos in six months by doing 28 minutes of exercise, five days a week, while also making small tweaks to her diet.

Prior to her transformation, the 33-year-old often felt lethargic and tired, frequently eating takeaway and snacking between meals.

Hamblin-Walker had been active and played sport throughout her childhood, however, gave up when she finished high school.

"Sports teams stopped for me and then I was always out with friends and then it's the late-night McDonald's on the way home, it's the vodka cranberries and it's all the sugary foods," she told "Over the years it just took a toll on me."

Hamblin-Walker decided it was time for a change in November 2019 after noticing that not only was she lacking in energy, but she was also starting to feel self-conscious about how she looked.

"I remember I was in a changing room in Big W and I thought oh, are these mirrors right?" she said.

"I was just really shocked. I thought, I've got a lot of cellulite, and I've got muffin top and this wasn't who I was."

Determined to make changes, Hamblin-Walker decided to give the 28 By Sam Wood program a go as "gyms scared me".

To her surprise she found doing the 28-minute exercise programs were not only "so easy" to commit to, but also had the added bonus that she could do them in her living room while watching TV.

Hamblin-Walker also started making small changes to her diet at the same time, eating smaller portions and adding more whole foods to her meals that also kept her fuller for longer.

"I'm not out here eating a lettuce leaf, I'm having food, like real food," she said with a laugh.

"Before I was having fast food and packets of chips in recess groups and starving when I got home and eating lots and lots.

"When I started with the Sam Wood programme it was just eating healthier foods and that was what was keeping me full for longer, while a packet of chips and a Le Snac was just making me hungrier."

Before long her "snacking had completely stopped" and she began to notice her body was changing too.

In six months she went from a size 12 to a size 10 and now weighs 61 kilos and she still manages to go out and have fun nights with her friends.

"When I go out at night I'll have a vodka soda, I'm not going to have vodka cranberries I'll just have vodka soda, or one glass of red wine," she said.

"If I'm getting a meal I'll make sure it has a salad with it, just something like that.

"But I'm not going to say no to a pizza slice or Korean barbecue, I just make sure I keep my workouts consistent and it's totally fine."

Hamblin-Walker's transformation has also helped her to accept herself and love the body she is in a message she wants other people who want to lose weight to hear.

"Everybody is beautiful, I'm very careful not to say you need to be thin to be healthy, because that's not true. You can be fit and healthy at any body type," she said.

"But if somebody feels like they want to make the change and they want to become fit and healthier then I would suggest to do something that is fun for them and that is comfortable."

Originally posted here:
Woman's secret behind 12kg weight loss without setting foot in the gym - New Zealand Herald

What Happened to Wanda Maximoff’s Twin? Here’s a Refresher on MCU History – POPSUGAR

Posted: January 19, 2021 at 9:51 pm

We can't quite talk about WandaVision without considering the Scarlet Witch's origins in the ever-expanding Marvel Cinematic Universe. And, of course, we can't dive into Elizabeth Olsen's Wanda Maximoff without mentioning her twin brother Pietro Maximoff (Aaron Taylor-Johnson), aka Quicksilver. While Wanda has been a mainstay character in a handful of Avenger movies, we haven't seen her brother as much. The short and simple reason why is that Wanda's twin dies soon after his first appearance, when the Avengers battle Ultron. Need a refresher on what happens to Pietro before diving into WandaVision? Here's a quick rundown of his role in the MCU thus far.

We first see the Maximoff twins in Captain America: The Winter Soldier during a mid-credits scene where Baron Wolfgang von Strucker experiments with the siblings. Avengers: Age of Ultron opens with the Avengers infiltrating the Sokovian HYDRA facility where Strucker conducts tests on his subjects with a scepter previously held by Loki. Here, we officially meet Pietro and Wanda Maximoff, aka Quicksilver and Scarlet Witch. Quicksilver possesses superhuman speed while his sister wields telekinetic powers and more. Tony Stark ultimately uses the scepter to activate his Ultron global defense program. However, there's a hitch in his plan: Ultron becomes a sentient being who destroys J.A.R.V.I.S. and attacks the Avengers. After escaping, Ultron retrieves a synthetic body and builds an army of robot drones.

At first, Pietro and Wanda are down to join Ultron because they blame Tony's weapons for their parents' deaths. However, Wanda is able to read Ultron's mind and discovers that he wants to save the Earth by literally destroying humanity. Long story short, Pietro and Wanda help the Avengers when they return to Sokovia, where Ultron builds a machine to lift a chunk of the capital and crash it downwards to eliminate humans. During a battle against Ultron's army, Pietro shields Clint Barton, aka Hawkeye, from gunfire and swiftly dies after this final sacrifice. A heartbroken Scarlet Witch grows vengeful and destroys Ultron's body by ripping out his core processor, which, unfortunately, triggers the machine. Thankfully, Tony and Thor are able to break up the landmass and save the world. (Vision actually saves Wanda during this ordeal.) After her twin's tragic death, Wanda joins the Avengers.

Will we see Wanda's brother in these coming episodes of WandaVision? Perhaps. It's clear that something is awry with Wanda's world, and both she and Vision don't quite know their own history. Since Vision is dead and has managed to somehow come back, we may very well see Pietro, even if only in a hallucination or flashback.

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What Happened to Wanda Maximoff's Twin? Here's a Refresher on MCU History - POPSUGAR

Flexitarian diet: Nutritionist explains the pros and cons plus everything else you need to know – T3

Posted: January 19, 2021 at 9:51 pm

Everyone wants to get fit for 2021 and while some people will go down the route of exercising more to boost metabolism, others might try dieting to lose some weight. Deciding on which diet to try next in the never ending battle to lose belly fat is not easy, especially because there are too many of them, all claiming to be the best solution for weight loss. In this article, we'll focus on one of the newer approaches, the flexitarian diet, which is touted to be great for the body and the planet, too.

And to make sure we tell readers the naked truth, we asked an expert, Charlotte Bierens, Head of Nutrition at nutritionally-complete meal brand Jimmy Joy, to clarify some of the most often asked questions about the flexitarian diet. Is it actually good for long weight loss? What are the pro and cons of the flexitarian diet? What foods to avoid?

Interested in dieting?

IMPORTANT: Please be extra careful when trying a special diet, especially if you have a history of eating disorders and/or struggled with obesity before. Should there be any doubt, please always consult a medical professional before starting a diet. Especially calorie-restricted diets can be detrimental to health and slow down metabolism, which might cause long-term health issues. Please be careful and sensible.

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As Charlotte explains, "the flexitarian diet promotes a vegetarian diet while allowing animal products occasionally." It's good for the planet as people on flexitarian diet consume less meat (especially red meat) and more plant-based products, meaning the carbon-footprint is smaller.

The flexitarian diet is the best of both worlds as it offers a solution to one of the biggest concerns in veganism (e.g. vitamin deficiency), all the while not overdoing meat consumption for the sake of it. By eating meat occasionally, people on a flexitarian diet can ensure they supply their bodies with all the nutrients it needs to function properly, without supplementation.

(Image credit: Getty Images)

Charlotte likes to emphasise the social benefits and the err flexibility of the flexitarian diet: "With the flexitarian diet, people can reap the benefits of a plant-based diet but also enjoy animal products occasionally or in social events. There are no rigid rules."

A 2016 meta-analysis examined the correlation between vegetarian diets and weight loss and concluded by saying that "vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets", with most significant results achieved by people on the vegan diet. The research paper notes that long term trials would be needed to asses the longevity of the weight loss progress but it's a promising result nevertheless.

Another benefit of the flexitarian diet is its flexibility, compared to other diets such as keto. By not forcing the body (and mind) to adhere to a restricted diet, people on flexitarian diet might not over-consume food and therefore manage their weight more easily.

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"Because there are no rigid rules, there might be a lack of awareness about the replacements required to obtain all nutrients", Charlotte explains, "If it is not well-planned, there might be deficiencies of B12, zinc, iron, calcium, and omega-3."

As in most cases when it comes to dieting, the best results are observed when the right balance of macros and micronutrients are achieved: not having meat with every meal is already a big step towards sustainability, there is no need to completely remove meat and dairy products from diet for the sake of it.

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(Image credit: Getty Images)

A flexitarian diet might support a weight loss process. This happens because there is a decrease in processed, high-calorie foods and an increase in vegetables, fruits and whole foods. "With a well-planned flexitarian diet, it is possible to get all the nutritional requirements while keeping the cholesterol and saturated fats low", Charlotte concludes.

This is part of T3's Fit for 2021 programme, which will be running throughout January. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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Flexitarian diet: Nutritionist explains the pros and cons plus everything else you need to know - T3

All Black Karl Tu’inukuafe opens up about weight loss, and the fear his family would lose him –

Posted: January 19, 2021 at 9:51 pm

Was it fame? The money? Was it an insatiable pull to the rugby pitch that brought All Black prop Karl Tu'inukuafe back to the game? No, he says it was his family.

Tu'inukuafe takes us for a drive in his 25-year-old Toyota Corona when we meet him at the Blues headquarters in Auckland. In the car park outside their office and gym, you can see that these guys arent doing badly.

Theyre professional rugby players in a country thats mad about the sport and the All Blacks in there, such as Tu'inukuafe, are deemed the best of their generation. But Tu'inukuafes rise to, and grasp of, the black jersey has at times been messy and uncertain.

That he chooses to drive his old Toyota Corona says something about what he values. Hes not much interested in money.

In our interview, for Stuffs podcast about modern masculinity, Hell Be Right, he says hes worried about the materialistic world his young sons are entering.

That materialistic stuff is ruining kids these days... People keep asking about my Toyota Corona, they all think I should be driving a brand-new car. I dont think thats necessary, he says.

You might get a new phone, but youll want a new something else. You end up just wanting things all the time and youre never happy with what youve got. Before rugby I was happy with my security job. And thats what I would want to go back to as well.

Hannah Peters/Getty Images

Karl Tu'inukuafe is an All Black prop, husband and father.

Tu'inukuafe worked as a security guard after finishing high school.

Hed been a promising rugby player at Wesley College, in a first XV that proved to be the starting point for a further three professional players.

After school, however, he needed to find a job. He needed a stable income because he wanted to provide for his kids. At the end of the day, family is all that matters.

Tu'inukuafe recalls, My old man, since I got married at 19, he basically told me like, you got to be a man Take care of your wife and if we have kids, which we do, I gotta take care of them too.

He liked the job. He worked for Auckland Live, got to see some gigs and learnt a bit of music along the way too. But he spent a lot of time behind the desk, and Big Karl as hes affectionately known in rugby circles got bigger.

He was unhealthily big. He had worked to make sure his family could live a good life, but at the same time his lifestyle meant he wouldnt be around much longer.

It was 2014, and Tu'inukuafe says he could barely breathe when he bent down to tie his shoelaces.

I was basically struggling to, you know, go to sleep. Like I could barely tie my shoelaces without getting lightheaded, he recalls. Thats what motivated him to see a doctor, but the news wasnt good. He was told he was on a fast path towards a heart attack.

I just had my son the year before, in 2013, so I was just thinking I didn't want to, you know, die early or not have my wife and son set up if I was to die the next day. So all I was thinking was, I got to do something. And I thought rugby was the easiest thing to go back to.

Matt King/Getty Images

Karl Tu'inukuafe is the second heaviest All Black of all time.

Was it easy? Not really.

Tu'inukuafe pushed himself, hard. He went from barely being able to touch the ground, to grounding tries for the All Blacks.

He went from 175kg to 135kg all in just four years.

His weight loss story, and incredible return to rugby, is well known in rugby. Tu'inukuafe is the second heaviest All Black of all time.

But our interview, for Hell Be Right, is about more than numbers and weight loss. It's about more than the game.

Discussion turns to his own sons. Will his values cut through the rest of society trying to impart opposing views of success? And his dad, who taught him to fill what many may see as a fairly traditional role as a father.

His weight, its been both a curse and blessing.

His body requires serious work to stay in shape, keep healthy and thereby keep him alive for his family. Its also what gives him power on the field. And he says his power comes with expectations.

I kind of look intimidating, says Tu'inukuafe. But he doesnt want to be.

He speaks softly, hes a family man. He enjoys chats with his sons, he says he talks to other All Blacks and his teammates at the Blues about how theyre feeling just as much as they talk about training.

Hannah Peters/Getty Images

Karl Tu'inukuafe worked as a security guard, and then got back into rugby.

Things are changing.

The game these days, its important to be vulnerable around these guys that youre going to war with, Tu'inukuafe explains.

Theres a clear clash. Old expectations of staunch men dont fit the bill for Tu'inukuafe and he says rugby players, to be successful, also need to open up. But hes not throwing out the rulebook on masculinity, either. His role as a father is his most important, far exceeding his famed position as an All Black or anything else. And even though hes achieved some of the traditional markers of success, with fame and wealth, hes actively hostile to them.

Listen to the full interview with Karl Tu'inukuafe at

Hell Be Right is a podcast about modern masculinity in Aotearoa. Hosts Glenn McConnell, a Stuff reporter and student in Auckland, and former professional rugby player John Daniell in rural Wairarapa meet Kiwis across the country to find out what it means to be a modern man.

They meet rugby players, a Tinder expert, a professor of tikanga and many more incredible men and women along the way.

This series was made with the support of New Zealand On Air.

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All Black Karl Tu'inukuafe opens up about weight loss, and the fear his family would lose him -

Just to Clarify, the Reason Sarah Trott Left The Bachelor Wasn’t Because of Drama – POPSUGAR

Posted: January 19, 2021 at 9:51 pm

Usually, when a contestant self-eliminates on The Bachelor, it's a big dramatic deal near the end of the show. That definitely wasn't the case this season: we only got to week three before one of the contestants made the choice to leave on her own! Sarah Trott, the journalist who earned one of Matt's first one-on-one dates, left the show after a week of high drama with the other women, but that drama wasn't actually the main reason she left.

Earlier in the season, Sarah revealed a very personal detail to Matt: she recently moved back home to San Diego in order to care for her father, who has ALS. After the week's drama, during which she fainted at a rose ceremony and started crashing other dates, claiming insecurities about how Matt was dating all the women at the same time, Sarah ultimately opened up to, of all people, Katie, one of her harshest critics following her date-crashing stunts.

"I really have to put my well-being first, and I'm not in a good headspace here," Sarah told Katie during a private conversation. "And I haven't really opened up to you about the situation with my dad, but he has a terminal illness, and it's not like, years or months, it's like, weeks. So, it's really weighing on my heart too time away from him. And I thought I was ready for this, but I have to be true to myself . . . It's so hard being here, away from him, knowing we don't know how much time he has."

Katie became supportive after that revelation, admitting to Sarah that she actually lost her dad back in 2012, so she understood how difficult things are for Sarah. "I missed out on my goodbye with my dad, so I would never want that for you," Katie told her. When Sarah went to tell Matt about her decision to leave, Katie went back to the other women and asked them to be respectful about Sarah's departure, telling them, "She actually has a really big family thing as well . . . she went home today. I want to remind everyone to stay classy in this process."

Sarah explained her reasons to Matt, emphasizing that she just didn't feel like she could be at her best and that she really hadn't realized how difficult it would be to be away from her family. "I've prayed about this, and I've thought about it, and I just felt really called to go home and be with my family. I just don't think I'm ready for this. I wish you could see my heart," she told him. Although clearly surprised, Matt was supportive and respectful about her decision and wished her well.

"It doesn't mean I'm going to stop thinking about you and praying for your dad," Matt told her. "When you're ready, some guy is going to be extremely lucky, and I'm bummed it's not me, but I've learned so much from you already and what it means to sacrifice and do anything for your family and people you love. And I'm going to miss you." Although the preceding drama was a little much, it was nice to see a Bachelor contestant honestly realize that she couldn't handle being on the show and put herself and her family first.

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Just to Clarify, the Reason Sarah Trott Left The Bachelor Wasn't Because of Drama - POPSUGAR

Reverse dieting: How it can cure an unhealthy food relationship –

Posted: January 19, 2021 at 9:49 pm

With little else to distract us, the past years lockdowns have led many of us to pay more attention to our food, exercise and bodies than we usually would. One method that many young women are using to take back control of their health is "reverse dieting", a concept thats become ubiquitous among the fitness community posts tagged #reversedieting (266k) or #reversediet (172k) are ballooning on Instagram.

But what actually is a reverse diet? For many people with a restrictive or otherwise problematic history with food, reverse dieting can encourage a new, healthier outlook towards nutrition and result in a better functioning body and mind.

In basic terms, "reverse dieting" means gradually increasing the number of calories you consume (over weeks or months) to get out of a restrictive diet, without putting on a large amount of weight (as you might if you drastically increased your calorie intake overnight). The term originated from bodybuilders and physique athletes, who needed a healthy way to get back to a more sustainable diet (that would allow them to maintain their weight rather than lose it), after long periods of restriction.

While reverse dieting isnt well researched because of its niche origins, its often used to help people (not just bodybuilders) to gradually break out of crash diets or long periods of restricted eating, which may be causing damage to their metabolism, mental health and more. Reverse dieters may lose weight, maintain their weight or gain weight during the process it depends on the individual but regardless of their weight, they frequently report feeling more energised, stronger in the gym, less fixated on food and generally happier.


Dijana Kumurdian, 32, from Melbourne, Australia, began reverse dieting for the first time in July when the city went into lockdown. Despite lifting weights and knowing that her restricted diet was unhealthy and not a long-term strategy, she hadnt been fuelling her body properly since she was teenager. First, it was calorie counting, then intermittent fasting, then no sugar, then keto, and probably some others that I cant remember.

Dijana sought help from her PT to change her perspective of food and break out of unhealthy patterns. Id always eat a bit too much bad food and feel guilty, then restrict later. It was exhausting, so I decided to try the bodybuilding method instead. Slowly and gradually, shes increased her calorie intake monthly without putting on weight.

The goal was to learn to treat food as fuel and remove guilt and negative associations with it altogether, Dijana says. Crucially, shes come to appreciate that food isnt offset by exercise, it fuels her weight training, and that macronutrients (carbs, fat and protein) are all required for us to thrive, both inside and outside the gym. Ive got over my fear of carbs and sugar. My favourite pre-workout meal is toast with honey, bananas and a pinch of salt. Carbs are the best fuel for training, protein is what grows your muscles, and fat is important for hormonal functioning and its what makes food taste good.

Reverse dieting is about focusing on the positives of wholesome, nutritious food and how it can help you feel better, rather than denying yourself and feeling hungry to cut calories and achieve short-term weight loss, says registered dietitian Dr Sarah Schenker. It can help people break down negative feelings about what they eat. It can also result in a better understanding of what your body needs and thus a greater sense of wellbeing.

"I've come to appreciate that food isnt offset by exercise, it fuels it"

People have more time to spend on eating well, cooking meals from scratch and considering their food choices, Dr Schenker says, explaining why it seems particularly popular right now.

By encouraging you to consistently eat a healthy number of calories throughout the week, reverse dieting can also help those with a history of binge-eating. 27-year-old Francesca Evans, from Staffordshire, aka @plantpoweredvegan_, began reverse dieting in October after a years-long terrible relationship with food. Knowing, now, that its possible to break from a low-calorie diet and binge/restrict life, she says her its the best thing Ive done. Im so much happier and healthier now.

Lockdown made me realise how unhealthy my relationship was with food. Id previously put down my lack of eating to being too busy to make something, she says, adding that she also felt the need to over exercise. Working with a PT, Francescas calorie intake is now increasing weekly until she hits her maintenance calories (the number her body needs to sustain itself without losing or gaining weight).


Francesca no longer binge eats, experiences intense hunger or cravings, and doesnt restrict any foods. Im not as obsessed with food anymore and have less food anxiety. I used to always think about my next meal because I was so hungry panic if friends asked me to go out for lunch and would worry about having to get lunch on the go.

Its so much nicer having more energy and better gym sessions. My periods have returned and my nails have stopped breaking, Francesca adds.

Lauren*, 35, from Washington state, U.S, reverse dieted for the first time from March to September last year. She had previously been eating very little and exercising every day, but her desired weight loss had plateaued, so her PT put her on a reverse diet. To Laurens amazement, by increasing her calories every fortnight until she was eating double her initial intake, prioritising protein and even reducing her training frequency, Lauren gained barely any weight. She says shes never been happier and describes the reverse diet as the best thing [shes] ever done.

Previously, Lauren was scared of food, especially carbs and would binge eat every two weeks. I was always hungry and irritable and my world revolved around food. Nowadays, she says: Theres so much less noise in my head about food and I can use that energy to focus on more important things.

If you want to reverse diet yourself and have the means to do so, its worth working with a professional. Lauren says: After years of depriving myself, having a coach to talk to about how I was feeling and to hold me accountable was worth the money. Ive developed habits that will stick with me for life. While she doesnt believe her food fears are completely cured, the reverse diet transformed Laurens relationship with food.

Theres so much less noise in my head about food and I can use that energy to focus on more important things

I have so much food freedom now. Im at a happy calorie goal, I track [calories] maybe four days a week, but I mostly eat intuitively and still prioritise my protein. I don't have the food fear I used to have. Ive learned food is there to fuel my body so I can get out into the world and function, Lauren concludes.

However, reverse dieting is by no means a silver bullet for disordered eating, nor is it suitable for everyone. It goes without saying that anyone with a current eating disorder should seek help from their GP. For those with a history of restrictive and/or disordered eating, the processes involved in reverse dieting calorie counting, tracking macros (foods carb, fat and protein content) and regular weigh-ins can be triggering and/or lead to obsession, rather than empowering and educational tools.


Dijana, who has a history of disordered eating and body dysmorphia, recommends treating reverse dieting with caution if you have an eating disorder and/or perfectionistic tendencies. While it works for her right now, tracking every gram of food you eat and weighing yourself constantly can quickly become obsessive, she says.

Dietitian and eating disorder specialist Priya Tew instead recommends such people try eating intuitively and tuning into what their body needs to repair their relationship with food. In her view, diets are not a sustainable approach, if you move towards listening to your body and work with a dietitian or registered nutritionist who specialises in a non diet-approach, you can find a way that works for life that means you don't have to count or track your food intake all of the time."

*Surname withheld for privacy

Beat is the UK's leading charity dedicated to helping people with eating disorders. If you or someone you know is struggling and want to seek help, call their helpline on 0808 801 0677 or visit their website for more details.

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Eating disorders affecting men in the fitness community – The Signal – The Signal

Posted: January 19, 2021 at 9:49 pm

In the Recreation Centers basement, gym bros are found in the free weight room, profusely sweating and grunting loudly with every heavy lift. These guys biceps are barely contained by their sweat-stained GSU Football Gildan T-shirts. These men can also be intimidating, especially to someone who doesnt frequent the gym.

Some people go to the gym in hopes of coming out looking like a member of Georgia States powerlifting club. To be lean, cut and muscular is to be in shape, confident and healthy. But sometimes, its not.

Beauty standards for men and women are the inverse of each other. For women, beautiful means thin and toned, but not too muscular. And for men, attractive means shredded and muscular but not too skinny. Oversaturation of unattainable beauty standards for women results in over half of teenage girls engaging in unhealthy weight loss methods like skipping meals, using laxatives or fasting.

Professionals are more likely to diagnose women with an eating disorder before their health declines detrimentally, as the signs and symptoms are easier to spot than they are in men. But men suffer from eating disorders just as much as women, but some men suffer differently.

The term bigorexia, or muscle dysmorphia, is a condition that primarily affects male bodybuilders. People with this condition obsess over being more muscular and typically see themselves as not muscular enough. Someone with muscle dysmorphia may spend an excessive amount of time working out, overspend on fitness supplements and engage in abnormal eating habits.

The Bigger, the Better

Senior Hunter Meech worked at Georgia States Student Recreation Center and is passionate about fitness. He explained his struggle with dieting and the medias effect on his self-image, as well as his experience of seeing his friends exhibit unhealthy habits.

Bigorexia is a term Im far too familiar with, and sadly, many men who lift weights struggle [with it] whether they know it or not, he said. Social media provides us with images that get ingrained into so many young mens brains as the ideal physique, and it makes many envious to be that muscular.

Men in fitness tend to follow a strict diet, with some examples being ketogenic diets, If It Fits Your Macros dieting and intermittent fasting. Meech followed the If It Fits Your-Macros diet and found himself engaging in disordered eating habits.

You basically eat the calculated amount of proteins, carbs and fats your body needs for your goals, he said. This resulted in me becoming incredibly anxious about going over and eating too much. I [was] extremely lean but to a point where I looked emaciated, and it only continued to hinder my body image issues even more.

Senior Freddie Ross, a former employee of the Recreation Center and a personal trainer, agrees that unrealistic body images in the fitness world contribute to peoples warped perception of their bodies.

In my opinion, eliminate ads that push the narrative of men needing to be 270 pounds of ripped, lean muscle to be adequate as a human, Ross said. [We should] have open, honest conversations about people and their relationship with food and exercise.

Gotta Get Those Gains (the Right Way)

Intermittent fasting is one of the few diets that does not limit what someone eats, but when they eat. The most popular intermittent fasting method is the 16/8 method, where one eats for eight hours of the day and fasts for the other 16. During fasting periods,only consume water and zero-calorie drinks.

However, studies suggest that restrictive diets like these can increase someones chances of developing binge eating disorder.

Ive known guys who have starved themselves for 16-20 hours and then tried to gorge themselves and eat an entire days worth of calories in less than eight hours, Meech said. Of course, this leads to even more eating disorders such as binge eating where guys will try to eat as much as they can in hopes of putting on as much muscle in a short period of time.

Dan Benardot, a professor of nutrition at Georgia State, compares intermittent fasting to driving a car from Atlanta to Los Angeles: if a person is a car, then the calories consumed are the gas. He explained that you couldnt overfill the tank before you leave Atlanta to satisfy the trips total fuel needs, nor can you let the tank go to empty and provide fuel once you get to Los Angeles to give the car what is needed for the trip. The car wont make it.

What happens with a lot of people who are physically active is they tend to backload their intake. They have a little breakfast, exercise, exercise, exercise. Then, they dont eat very much. At the end of the day, they have a huge dinner to consume the fuel they actually needed earlier while they were exercising, compromising their goal of losing fat and gaining muscle, he said.

Maxing Out the Cycle

Like any other mental illness, the most effective way to overcome eating disorders is to seek help. But for some, thats not an option, whether it be limited access to resources or not knowing they have a problem. But there are ways to slow the process.

Ross asks open-ended questions to his clients interested in losing weight to ensure they are setting fitness goals for the right reasons.

When I train people, and they tell me their goals, I always ask them, Why? he said.

According to Benardot, the best and correct way to diet is to never overfill the tank. Consider researching factual, scientific journals about dieting and avoid baseless diet fads found on the internet. Benardot also mentioned that using weight to determine the validity of a diet is misleading.

Part of the problem is that they think that the diet is successful because they say, Oh look, my weight [has] gone down, he said. Weight is the worst imaginable metric that you could think of because its misleading. What you really want to know is, Is my fat going down? And am I keeping my muscle?

Creating a healthy relationship with food helped Meech conquer his struggles with eating.

I find that the best thing thats worked for me is to focus on eating healthy meals without focusing on the [number] of calories and the ratio of carbs and proteins, Meech said. Understand that unhealthy food isnt evil and will not ruin your physique if you practice moderation and stay active.

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Eating disorders affecting men in the fitness community - The Signal - The Signal

Rethinking Meat: Why Is It So Hard to Change Someone’s Mind? – The Beet

Posted: January 19, 2021 at 9:49 pm

Despite overwhelming scientific evidence that shows meat-free diets are better for your health, the environment, and animal welfare,manyare reluctant to embrace a plant-based diet. Perhaps one of those people was once you. Myths and misperceptions surrounding veganism make changing someones mind about eating meat tougher than a well-done steak. If you're plant-based yourself, you canprobablythink about one or twoloved ones who you would love to see give up meat for their health. Instead of pushing them hard, share with them what it was that prompted you to make the switch. Instead of trying to change their approach, telling them what changed yours canbe a gentler, more effective way to havethem consider another perspective.

When trying to convince someone you care about to do so, its essential to address the misinformation around adopting a plant-based diet. Dont write off veganism as a bunch of salad leaves on a plate until youve explored the growing world of meat alternatives. Before they bite into another burger, offer them a chance to try your favorite alternatives. And offer information about the dangers associated with meat consumption.

Anytime you challenge someones long-held beliefs, youre going to be met with resistance. Rethinking meat is no exception. However, when you tackle the misconceptions and layout the proven benefits, you have a good chance of changing someones mind.

Tell someone you're vegan and they look at you like you're "one of those" people who probably bike everywhere and weave sandals out of hemp. That is both an old and new view of vegans,because the movement has had many iterations dating back to the 70s and before, andsince its inception sustainable fashion, leather-free sneakers, boots, and yes, biking, have all taken on a new-found mainstream cool.

But when it comes to eating for your health, especially to avoid heart disease, diabetes, cancers, and high blood pressure, the urgency of eating healthy has led nearly one-quarter of all Americans to say they are consuming plant-based foods, even if they are not fully vegan or plant-based at the exclusion of all meat or dairy. Coronavirus showed up on our radar inearly 2020 and since then more consumers as eating more fruits and vegetables, taking vitamins C and D, and other supplements in an effort to protect their immune system and build up their response to the virus. Eating plant-based is no longer something you do for your future health and wellbeing, now it's something you do to be healthiertoday, right now.

Still, most die-hard meat eaters will tell you they need meat for protein, or for strength, or to cut down on carbs, and still, theyre reluctant to make the switch to plant-based eating. Consequently, those of us who follow plant-based diets have trouble getting our loved ones to accept their eating choices. Opening someones mind to the benefits of veganism starts with breaking down the myths and misconceptions they believe to be true.

Let's assume that the loved one already knows that a diet high in plant-based foods and low in animal products lowers their risk of death from all causesincluding heart disease, diabetes, and cancerby 24 percent. They may tell you it's inconvenient or more expensive, both not true: You actually save money at the grocery store when you cut out meat, an estimated $1,260 a year. But when you tell them that, some people will still say theyre not willing to sacrifice taste.

What these meat lovers dont realize is that it has never been easier to eat plant-based. In response to an increase in demand from consumers, restaurants, supermarkets, and food manufacturers are preparing, stocking, and developing a variety of affordable and tasty meat alternatives. Furthermore, rethinking meat doesnt mean you have to give it up entirely. You can take steps to adopt a mostly plant-based diet and still reap the benefits of removing meat from your diet.

Many people turn to plant-based diets to reap the health benefits of removing (entirely or partially) meat from their diet. Even if you can't get their attention on the long-term health effects of a plant-based diet, you can tell them that plant-based foods lower the risk of inflammation and infection, and help their digestive health. Want to get really personal? Tell your loved one who spends too much time in the bathroom or suffering from gut health issues that consuming red meat can lead to constipation which puts excessive pressure on veins throughout your body. On the other hand, vegan and plant-based diets are high in fiber which aids digestion and reduces vein stress.

While constipation is undoubtedly a negative side effect of too much meat in your diet, an even more serious consequence is the potential for antibiotic resistance. To boost growth rates and prevent infections, livestock farmers include antibiotics in the feed of food animals such as cows, pigs, and chickens. Over time, germs build up a resistance to antibiotics, and when a human catches one of these infections, drugs are ineffective. Why this matters more now: When someone contracts COVID-19 it's the secondary infections that make them sickest, so while the coronavirus is not resolved by antibiotics, the secondary lung infection like pneumonia is.

In recent years, public health investigators have noted that drug-resistant infections from food animals are steadily rising. To avoid building up a resistance to antibiotics, you should reduce your meat intake or cut it out of your diet entirely. Going vegan or embracing a mostly plant-based diet will support beneficial bacterial functions and help to protect you against intestinal diseases.

Despite scientists and health experts spelling out the repercussions of eating too much meat, some people are still hesitant to make potentially lifesaving dietary changes. If youre still on the fence about veganism, you need to explore the world of meat alternatives. Its a lot more varied (and a lot tastier) than many people realize, and it can be a great way to transition from being a meat-love to incorporating more plants onto your plate.

Just because you decide to give up meat doesnt mean youll never bite into a burger again. Companies like Impossible Foods and Beyond Meat are hard at work developing plant-based products that look and taste like actual meat. Food manufacturer Lightlife offers a tasty bacon alternative with zero cholesterol. These plant-based products are similarly priced to meat-based products which dash the misconception that a vegan diet is more expensive.

There are meat replacements for virtually any situation. You may have already tried tofu in stir fry, but it works as a replacement for eggs or cheese. Need a stand-in for chicken or beef? You can use seitan in pretty much any recipe that calls for them. Dont forget about mushrooms: A portobello burger has a hearty flavor and surprisingly meaty texture.

Organizing a taste test of a variety of meat alternatives is a fun (and convincing) way to get someone to rethink meat. Changing someones mind is difficult, but with a creative and fact-based approach, its possible.

Each day, more scientific evidence comes to light supporting meat-free diets. Regardless of who you are trying to convince, its important to highlight the benefits of adopting a plant-based diet as well as address the myths and misperceptions surrounding veganism. This year, instead of asking your loved one to go the whole way, try swapping out a vegan version of their favorite meal. Giving up meat is a big leap for many people, but like anything, it's doable when broken down into smaller steps.

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Rethinking Meat: Why Is It So Hard to Change Someone's Mind? - The Beet

The #1 Best Tea for Fat Loss, According to Nutritionists | Eat This Not That – Eat This, Not That

Posted: January 19, 2021 at 9:49 pm

The best tea for fat loss is any plain unsweetened tea that you choose to drink instead of some other unhealthy beverages like these belly busters: sweet tea, soda, juice, smoothies, beer, etc.). (For more background, here are 7 Ways Tea Can Help You Lose Weight.)

Disappointed with that answer? Don't be. It's the honest truth: If you are looking for a magic bullet for weight loss, you won't find it in a teacup. Drinking tea alone is no more effective than any other fat-loss technique if you don't combine it with other healthy eating practices. In other words, a cuppa plain tea won't cancel out the tea biscuits.

That said, unsweetened tea is second only to water as the weight loss beverage most recommended by nutritionists and other health experts. For good reason: Plain tea contains zero calories and is rich in natural compounds that have many health benefits.

But which is the best type of tea for fat loss? One could argue that green tea is tops simply because green tea has been clinically studied more than any other kind of tea. Many studies have shown that the bounty of antioxidants in green tea may reduce inflammation and lower the risk of heart disease, diabetes, and cancer. Research suggests that special compounds called catechins and the caffeine in green tea stimulate thermogenesis and boost metabolism. Other studies correlate drinking several cups of green tea a day for longer than six weeks with weight loss.

Of course, any calorie-free tea can help with weight loss if it replaces a high-calorie beverage. To get the biggest fat-loss benefit from tea, pick your favorite from these tea types recommended by nutritionists and pair it with one of The 6 Best Diets That Will Make You Live Longer.

"One of the best teas that support fat loss is black tea," says Tiffany Joy Yamut, a registered nurse, certified nutritionist, and co-founder of the keto diet resource Ketogenic Buddies. Black tea is made from leaves of the same plant from which green tea is made:Camellia sinensis. The big difference is how it's processed. Black tea leaves are exposed to air and allowed to oxidize into that trademark dark brown color. "A 2016 study published in Molecules showed that polyphenols in black tea can prevent obesity; one of its mechanisms is that it inhibits lipid (fat) absorption," says Yamut. "I follow a low-carbohydrate diet and black tea suits my lifestyle well since it contains no carbs plus some caffeine to jumpstart my metabolism." However, black tea isn't for everyone, she cautions. "Tea has caffeine, which can worsen gastroesophageal reflux disease symptoms."

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"Any plain tea without sugar, honey, and syrups is great for weight loss," says Amanda A Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living. "Not only can you get fluid for hydration, [but you're also] filling up your stomach for only a few calories." If you run out of tea, you can always hydrate for fat loss by knowing This Is How Much Water You Need to Drink for Weight Loss.

This traditional Chinese tea, also known as black dragon, is made from the leaves of the same plant that yields green and black teas. The only difference is that unlike green tea, oolong is allowed to oxidize, but not long enough to turn into black tea. The result is a flavor that is less bitter than black tea, lighter, and more "grassy." Oolong tea has not been studied to the extent of green tea, but studies do point to its potential as a weight-loss beverage. In one study published in the Chinese Journal of Integrative Medicine, 102 overweight people consumed 8 grams of oolong tea, or about four cups a day for six weeks. Measuring body fat and body weight levels, researchers found that 70% of the heaviest subjects lost a little more than 2 pounds while 22% lost more than 6.5 pounds. Also, 12% of subjects experienced a decrease in subcutaneous fat.

Plant-based nutritionist Stephanie Mantilla's favorite weight-loss tea is caffeine-free rooibos from South Africa. Studies have shown that the red tea "helps block the creation of fat cells and increase metabolism," says the founder of Plant Prosperous.

Because the herbal tea is high in antioxidants and contains anti-inflammatory properties, one South African researcher is investigating its effect on fat stem cells. Dr. Hanl Sadie-Van Gijsen of the Division of Medical Physiology at Stellenbosch University is seeking to addressthe inflammation and oxidative stress within the fat tissue to relieve whole-body inflammation and insulin resistance. She says inflammation and oxidative stress are hallmarks of "dysfunctional fat," and responsible for many of the diseases associated with obesity.

Peppermint is a time-honored home remedy for indigestion, and it is believed to be a metabolism booster. "This tea's antifungal nature is also responsible for its ability to help improve digestive health," says nutritionist Lisa Richards, author of The Candida Diet. "A cup of peppermint tea after a meal can help alleviate gas and bloating while also speeding along digestion and potentially metabolism through this means as well."

Ginger tea is a favorite of Trista Best, RD, a registered dietitian with Balance Once Supplements, due to its robust flavor and antioxidant richness. "Ginger is unique for weight loss in that it contains compounds known as gingerols and shogaols, compounds that reduce the oxidative stress that exacerbates obesity," she says. "This damage occurs at the cellular level and once those damaged cells replicate the body's natural processes that maintain homeostasis can become disrupted leading to decreased metabolism, energy, and more."

A number of experts told us that green tea, matcha (a powdered green tea), and green tea extract are considered to be some of the best for supporting healthy weight loss because they are particularly high in antioxidants and anti-inflammatory compounds including EGCG (epigallocatechin-3-gallate).

"EGCG seems to help block the formation of new fat cells and may also reduce hunger and cravings, plus caffeine in green tea has appetite-decreasing effects," says Dr. Josh Axe, D.N.M., CNS, founder of

This catechin abundant in green tea is also thought to improve recovery from exercise, boosting metabolism and potentially reducing fat storage. "Antioxidants found in green tea can support metabolic health by lowering oxidative stress, plus they keep blood sugar levels more balanced which is beneficial for controlling fat storage," says Axe.

"The ECGC in green tea can deactivate the genetic triggers for diabetes and obesity," says Kelly Choi, author of the Eat This, Not That! book The 7-Day Flat-Belly Tea Cleanse.

To learn how drinking green tea changed Choi's life, read I Tried a Tea Cleanse for 7 Days and This is What Happened.

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