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JAMES EXTON from LDN Muscle reveals how you can get in shape in time for your summer holiday.

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With summer well and truly here, people everywhere are trying to get in shape in time for their vacation.

Bur whats the best way to lose weight fast? While crash dieting can work in the short term, its not a viable long-term solution.

James Exton from LDN Muscle revealed to the Daily Star Online that the key really is diet and exercise.

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James said: We all have urges but channelling them is the key, and finding a food that is both nutrient dense and not jam packed full of calories is the way forward.

Food that is both nutrient dense and not jam packed full of calories is the way forward.

Thats why the Zespri SunGold Kiwifruit is a great sweet craving calorie, jam packed with vitamin C and only 79 calories.

He added vegetables and protein shakes are also a great option to keep at work for a quick, healthy snack.

It depends where you cravings truly lay - sweet or savoury. Just because a snack is healthy it can still be packed with calories. Take nuts for examples, devouring a smallish pack can be a 1000 calories in just one sitting," he said.

Vegetables dipped in low fat hummus, or a tasty LDNM Whey Protein Shake, these are also both good choices.

LDN Muscle founder Tom Exton shows off his shredded body

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When it comes to exercises, James a personal trainer and co-creator of the LDM Muscle guides said compound moves work best.

To burn calories quickly we favour compound moves, squats, deadlifts, and overhead press. Alongside HIIT cardio and Tabata Style Circuits," James added.

"Remember these all need to be done alongside a constructive dietary approach to elicit maximum results.

Along with diet and exercise, portion control is one of the key things to learn when losing weight.

James explained you can use your hands and fingers as a rough guide for portion control.

This would typically involve, two palms full of protein (chicken, fish etc one cupped handful of a carb source of choice (rice, pasta, bread), a thumb full of fat source (e.g. nut butter) and two fists of salad or vegetables," he added.

Meanwhile, LDN Muscle co-founder Tom Exton revealedwhy its so important to warm up before you workout it can make all the difference.

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This is the EASIEST way to get in shape fast - Daily Star

Ramadan can be your perfect chance to lose some weight! It`s the best time to improve your body! How to lose weight while fasting during Ramadan? Follow our 5 steps guide!

How to lose weight during Ramadan in 5 steps?

Step 1. Hydrate

It may sound impossible during the holy month, but hydration is a key element to losing weight during Ramadan! If you don`t want to become dehydrated you must drink enough water! Enough water during Ramadan can also help you to control your sugar level! How much should you drink during a day? Scientists inform that people should drink two liters (or eight glasses) of water per day! When can you drink it?

- Drink two glasses (half a liter) at Iftar;

- Drink four glasses (one liter) in between Iftar and Suhur (Do not drink in between Suhur and Iftar!);

- Two glasses (half a liter) at Suhur.

Do not drink coffee or black tea! Try herbal teas! They can be a great alternative to water. If you drink at least two liters of water per day it will help your digestion!

Step 2. Balanced Iftar

How to lose weight during Ramadan fasting? Do not eat too much during Iftar. In the holy month, your metabolism slows down. It needs the energy decrease! The Iftar meal shouldn`t be the period when you overeat! Just try to eat according to your daily regime.

Date fruit can be your perfect meal and a quick source of sugar. Sugar provides energy to your body. Ramadan 2017 is not the time when you need to lose energy! A vegetable soup is also a nice addition to your Ramadan! Do not forget to skip cream based soups! Another good option for you is a mixed vegetable salad! Vegetables can fill you with energy for the whole day!

Do not forget that Ramadan is not a time to overeat! Do not overwhelm your digestive system with food!

Step 3. Balanced Suhur

Your eating hours during Ramadan fasting are pretty limited. Still, there is no excuse to miss your Suhur meal. If you skip Suhur, you will only become hungry. What does it mean for your body? It means that you are losing energy! Also, it may lead to overeating during Iftar! You don`t want to do that, right?

READ ALSO: When does Ramadan start 2017?

Avoid salty food during Suhur! It will only make you thirsty the next day! When you choose your meal do not forget about carbs! A whole grain bread can be your choice for Suhur. You may also try to mix a salad with vegetables and eggs. This combination will help you to keep a stable level of proteins and carbs in your body.

Step 4. Stay Active

According to the rules of Ramadan, it`s time when we need to improve ourselves. Do not be lazy during Ramadan! Still, do not overheat and avoid the sun during its peak hours! Do not forget that you will burn more fat on an empty stomach! In the early morning hours, you can try some jogging! Cardio exercises will make your life healthier.

You can also ask help from a professional trainer. This specialist will help you to maintain your body in shape during Ramadan 2017!

Step 5. Sugar Is Your Enemy!

How to lose weight when fasting in Ramadan? Avoid eating too much sugar. It`s a good time to skip sugary products. They can only cause you to gain weight during Ramadan!

Ramadan Challenge!

You can lose some weight during Ramadan! It`s only the matter of your willpower! Do not forget to follow the saintly rules of this holy month! Eat healthy and in time! Stay active during Ramadan! Avoid Sugar and drink more water!

READ ALSO: Ramadan Fasting Rules 2017

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How to Lose Weight During Ramadan Fasting? - NAIJ.COM

The weight-loss industry is a $33 billion industry. Every day there is a new pill, potion, or study that promises a new way to lose weight quickly. One of the latest studies even said that salt may help with weight-loss. For those who are struggling to lose weight, a more personalized approach of looking at eating habits -- which may be influenced by genes -- offers an answer to #Losing Weight for good. Exercise and weight-loss super foods like #Coconut Oil may also hold additional clues to losing weight and keeping it off for good.

WPTV 5 reported that an estimated 45 million Americans go on a diet each year.

They spend an estimated $33 billion each year on gadgets and diets with the hope of finally getting rid of the extra pounds. Dr. Ellen Fisher, an anesthesiologist and a medical doctor with training in fitness and nutrition said that the answer may be found in a person's genes because each person has a unique food requirement based on genetics. By understanding eating habits, as well as emotional and physical health, it can lead to finding the right eating plan to finally lose the weight and keep it off. Strategies include eliminating processed foods and refined sugar. Through a lengthy questionnaire, the doctor has learned how to determine which of the three categories a person may fall into. This includes those who prefer carbs, proteins, fats, or a combination of these food types. Health issues like diabetes or heart disease may also influence the right food choices to help the dieter lose weight.

The Sierra Vista Herald reported that diet and exercise are still key to healthy weight-loss and keeping the weight off. Shane Early, called the "Diet Doc of Sierra Vista," said that the first step to gaining control of a diet is mindfulness. He creates customized plans for his clientele that include scientific techniques, as well as other simple techniques that include tracking both the time foods are eaten and the foods eaten. Consistency is key in both diet and exercise to make any weight-loss plan work. Finding activities that the dieter enjoys doing can help with weight-loss, as well as making better food choices.

One food that may help with improving metabolism and losing weight is coconut oil. Woman's Day reported that the fat in coconut oil can actually help in burning fat, something that may seem counterintuitive to most dieters. The reason is that the fat found in coconut oil is different from fat found in other oils. Because it is different than other oils, it takes a different path into the digestive system and then competes with glucose as the preferred energy source. When the body uses these medium chain triglycerides from coconut oil for fuel instead of glucose, it boosts the metabolism for about 24 hours.

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Personalized weight-loss key to successful weight-loss results - Blasting News

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With summer approaching, shifting a few pounds quickly is high on the priority list for many people.

But exercise takes time to show results, so although it is something dieters should definitely be doing for long term goals, in the short term they may want to try other options.

One of the simplest things to do is to drink water instead of anything else.

Energy drinks, fruit smoothies and low-calorie alcohol all contain at least 100 calories each.

Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later

Jana Klauer, M.D.

But they are considered empty calories by professionals as they dont fill you up like 100 calories of food does, so you are better off drinking water and ingesting calories from food.

Another route to fast weight loss is cutting out white grain foods such as white rice, spaghetti and bread.

This is because simple carbohydrates cause bloating, particularly around the stomach.

Speaking to Cosmopolitan, Jana Klauer, M.D., author of The Park Avenue Nutritionists Plan, said: Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later.

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If you want to slim down even more, cut out whole-grain bread, swapping it for vegetables for a week instead. One example would be exchanging a tuna sandwich for a tuna salad.

One simple way to lose weight fast is identify one indulgent food you eat every day and cut out it, whether it is a nightly chocolate bar or biscuits in the afternoon

This is an easy way to remove a couple of hundred calories from your daily diet without missing out on essential or healthy food.

Countless studies have also shown those who sleep more find it easier to stay slim.

The fast weight loss tips comes as a selection of experts revealed their tricks for slimming down quickly.

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Adding just 30 minutes a night to your sleep will mean waking up feeling refreshed and curb the temptation to eat something sugary first thing.

Between seven to eight hours a night is the optimum amount, and better sleep boosts metabolism.

Finally, to ensure you dont let all of your hard work go to waste, learn how to pose for the camera to show off your body to its best advantage.

Push the chin forward, hold arms away from the body and turn slightly sideways from the camera with one foot in front of the other.

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Weight loss: How to lose weight FAST without exercise or cutting out entire food groups - Express.co.uk

Banana diet for weight loss a short-term mono-diet.

At first glance, the bananas are difficult to attribute to dietary products.

However, the banana diet is very effective! You will not only lose weight (2 days quite possible to lose 2 kg!), but cheer up!

The main advantage of the banana diet is that it is easy to carry. Because bananas are very rich. 100 g of one fruit 90 calories. Therefore, to suffer from hunger dont have to. Besides bananas are rich in potassium, vitamins C, E, b group and have cleansing properties eliminates toxins, stimulates peristalsis. In addition, according to the latest research by scientists, the banana diet helps to rejuvenate the body, improve complexion and skin condition.

The menu for the day for banana diet

3 medium bananas. 3 cups of yogurt or milk (2,5%) non-Carbonated water (mineral, dining room). Tea without sugar (green or herbal) in unlimited quantities.

See also: Protein prevents heart attack

Bananas and yogurt, divide into several meals. Dinner plan not later than 3 hours before bedtime.

Bananas what to choose for diet For banana diet you should choose only high-quality Mature fruit, yellow, thin-skinned and of medium length. In any case it is impossible for diet to buy unripe fruits: their composition includes the insoluble starch that is not digested by the intestines. You also cannot use dried banana: dried banana calories five times more than fresh.

Features banana diet The disadvantages of the banana diet can be attributed to the paucity of the diet (but you can blame all mono). In the strictest option menu consists solely of bananas and yogurt. To lose weight on such a diet longer than 2-3 days is not worth it. Otherwise the body will experience a shortage of nutrients. But for this period you can throw 2 to s lbs. If you sit on some bananas and yogurt is difficult, you can add low-fat cottage cheese, vegetables (except potatoes), lean meat or fish (100-150 g per serving). Dont be afraid to experiment: add bananas to salads and preparing a cocktail on our recipe.

See also: Nutritionists told me how to get rid of fatigue

Banana smoothie

You will need: 1 medium banana (100g) 2 tbsp of oatmeal 4 tbsp of water 400 ml of low-fat drinking yoghurt

Preparation: grind oatmeal in a blender. Clean and cut pieces of banana. Obtained the ingredients, mix, pour in the yogurt and blend in a blender until smooth.

If you follow all these rules, on a banana diet can effectively lose weight without harm to health: to lose 2 days to 2 kg. And not experience any discomfort.

2017, micetimes.asia. All rights reserved

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Banana diet: how to lose weight quickly and useful for the figure - http://www.MICEtimes.asia (press release)

Kelley MacLeod, News Journal correspondent 9:31 a.m. CT May 27, 2017

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Dr. Kevin Hogan hasbrought together multiple services that were under multiple roofs in multiple states into one downtown location.

East Hill Chiropractic Medicine, East Hill Laser & Aesthetics and East Hill Family Medicine are all part of Hogans East Hill Medical Group on South Alcaniz Street in downtown Pensacola.

Hogan is originally from Massachusetts, but he and his family relocated to Gulf Breeze when he was 15 years old. After graduating from Gulf Breeze High School and the University of West Florida, Hogan moved to Atlanta and attended Life Universitys chiropractic program.

I was fortunate enough to come back and Ill never leave now.

Hogan moved back to Pensacola after graduation and quickly opened his own chiropractic business.

I really like Pensacola, Hogan says. I was fortunate enough to come back and Ill never leave now.

More: Healing through Craniosacral Therapy

He had two offices in Alabama in Foley and Gulf Shores. In 2012, he took over East Hill Chiropractic from his sister-in-law.

My sister-in-law wanted to move, so I took over East Hill Chiropractic on 12th Avenue, Hogan explains. She was doing one cosmetic procedure at that time and I began expanding on that.

We try to spend a lot of time with people and give them extra attention.

After running the two Alabama locations, the 12th Avenue location and the downtown facility, the father of three decided four years ago to consolidate into the one downtown location where a15-person team, including a medical doctor and nurse practitioners, could offerchiropractic, primary care and medical spa services.

Most employees have been here for years, Hogan states. They are all really good at helping patients and listening to them and addressing their needs. We try to spend a lot of time with people and give them extra attention.

That extra attention can consist of lifestyle coaching to help patients be successful in the long run when they come in for services such as body contouring and medical weight loss. The first step is a complimentary consultation with Dr. Hogan.

I explain what we offer and we figure out which is best for you, Hogan explains. A lot of people are stuck they exercise and watch what they eat, but they just cant lose weight in certain areas. With the body contouring you can reduce pants sizes quickly and its very motivational for people to see those results so quickly. Its fun to see people improve.

He does caution clients that theyhave to maintain the weight loss.

More: From a big dream, Andrews Institute reaches milestone

If you fall in love with fried Twinkies, he says, you will gain weight again.

The body contouring that Hogan offers includes Zerona and Verju both shrink fat cells across waist, hips and thighs, with Verju being FDA-approved for cellulite reduction as well. Both are laser treatments that are non-invasive, allowing for results without surgery.

The third body contouring service is BodyFX, which is a more targeted treatment that kills fat cells and tightens skin.

Hogan enjoys staying on top of new treatments as they become available, but he is always careful to heavily invest in training and education on any services they provide.

In addition to the body contouring, they offer laser hair removal, IPL photofacials, chemical peels, waxing, massage, BOTOX and other fillers, medical weight loss with B12 injections, tattoo removal and spider vein removal.

We are expanding our primary care to better serve our patients, Hogan says. The magic of this place is we have it all under one roof and we will keep adding to it.

East Hill Medical Group is located at 99B S.Alcaniz St.in Pensacola and includes East Hill Chiropractic, East Hill Laser & Aesthetics and East Hill Family Medicine. Call 437-0035 to schedule a complimentary consultation.

Be Local is a partnership between small businesses in Northwest Florida and the Pensacola News Journal.

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East Hill Medical Group combines under one roof - Pensacola News Journal

In 2008, at only 17 years old, Lindsay Green* decided the only way shed get her weight down was through surgery.

At the time, Green was 6 feet tall and 215 pounds overweight, by medical standards, but not obese. Still, she heard about the laparoscopic gastric band operation, one of several common weight loss surgeries, on the radio in Phoenix, Arizona, and was intrigued. I was a young person and pretty susceptible, she said. All I wanted was to lose weight.

After the $16,000 operation, her weight slowly dropped to a normal BMI of about 180 pounds. But she now had an eating disorder to contend with. The band made eating painful; shed often feel like someone was screwing her rib cage closed after meals. To relieve the pressure, shed vomit.

I thought if Im going to throw up no matter what, I might as well eat what I want, and eat as much as I want, Green, whos now a corporate wellness worker, said. Shed often opt for bags of Goldfish crackers or bowls of cereal; they hurt less than vegetables with fiber, like broccoli. Thats the opposite of what youd hope of trying to create someone with healthy eating habits, she added.

After going into the doctors office to get her band adjusted four times, Green finally had the device taken out last year. Her weight has settled at around 205 pounds. Shes relieved she no longer has the band inside her.

Greens story, it turns out, is more the rule than the exception. As the obesity epidemic has surged across America, more and more people with weight struggles are turning to weight loss, or bariatric, surgeries as a treatment. But ever since the lap band entered the mix in 2001, its gone from being one of the most common bariatric surgeries to the least. Mounting, longer-term research has emerged showing that lap bands too often lead to medical complications and that theyre inferior to other obesity surgeries when it comes to weight loss.

Still, of the nearly 200,000 weight loss operations each year, some 11,000 of them still involve gastric bands. Researchers are increasingly arguing thats too many.

First, a quick primer on the three major types of weight loss surgery:

When the lap band operation was first approved by the Food and Drug Administration in 2001, it was met with a lot of hype: The device seemed like a non-invasive option for weight loss surgery that could be adjusted or removed at the patients behest. Unlike the gastric bypass or sleeve operations, it didnt involve cutting the stomach or rerouting the intestines and it could be reversed (which helps explain the bands enduring, albeit more limited, appeal).

It looked like it was going to be great, said University of North Dakota School of Medicine obesity researcher Jim Mitchell. Nobody expected it was going to be problematic.

That ease and perception of relative safety is part of what drew Green to the procedure, she said a quick fix for a difficult problem.

But over the years, obesity researchers have been learning that the lap band is anything but: Its now clear that a large number of patients suffer medical complications and require additional surgeries after their initial operation. Thats one of the reasons you need long-term outcome data [in medicine], Mitchell said.

In the best study we have on just how problematic lap band surgeries can be, published in JAMA in May, researchers from the University of Michigan looked at 16 years of Medicare data to see how common re-operations were after the first lap band procedure. These involved everything from removing the band to replacing it, fixing it, or following the initial procedure with another weight loss operation (i.e., the gastric bypass). They found 20 percent or one in five of the 25,000 lap band patients needed an additional procedure. Thats much higher than the 3 to 9 percent re-operation rate for the gastric bypass and gastric sleeve surgeries.

Between 2006 and 2013, Medicare paid $470 million for these procedures. Whats more, the average number of procedures per lap band patient was a staggering 3.8.

Because the band doesnt cause any physiological or hormonal changes like other bariatric surgeries, patients often struggle with weight loss afterward. They feel the same hunger sensations they did before the surgery, but they cant eat the same amount of food. So they find ways to compensate like Green throwing up after eating. Other doctors told me theyve seen patients who routinely drink milkshakes, eat mashed potatoes, or soften their biscuits with gravy so theyll go down more easily.

In this 2016 JAMA study, looking at the four-year weight change in veterans who underwent weight loss surgery, the bypass patients lost 27 percent of their original bodyweight, the gastric sleeve patients lost 17 percent, and band patients lost only 10 percent. This systematic review pooled together the results of many studies on different weight loss operations, and also found the same trend: Band patients fared the worst when it came to weight loss, and gastric bypass patients the best.

If I were a patient, the University of Michigans Andrew Ibrahim, who studied the re-operation rate of the lap band operation, told me, and those were the numbers presented to me, I would have a hard time accepting that risk [with lap band operations] when there are two other alternatives that we know well can be done.

Thats why some doctors dont refer patients to lap bands anymore. I would never recommend it, said Yoni Freedhoff, an obesity doctor based in Ottawa. I wouldnt wish one on my worst enemy.

Fewer and fewer patients are asking for the device, and fewer and fewer doctors are performing the lap band procedure these days. But despite the concerns about the safety and effectiveness, the lap band still accounts for about 6 percent of all weight loss operations: 11,000 of these devices were implanted in patients in 2015, according to the American Society for Metabolic and Bariatric Surgery.

Thats still too many, Freedhoff says. He noted that the single-payer health system in Ontario, Canada, doesnt cover the band procedure though it funds other bariatric operations and he thinks other payers could move in that direction. (The authors of the May JAMA paper on the lap bands rate of re-operations, including Ibrahim, also concluded that insurers should consider discontinuing coverage for the lap band.)

But as long as there are patients who will pay, doctors will probably keep doing them, Freedhoff said.

Green wishes more people contemplating the lap band were aware of its risks and downsides. She had wanted to remove her band for several years, but had to wait for insurance coverage that could help foot the $5,000 bill for the operation.

Today shes worried that the heartburn medications she was using to counterbalance the effects of throwing up may have an effect on her bone density. Shes also worried about whether all those years of being sick and not getting the nutrients her body needed will carry long-term health consequences.

Im still settling back in to a normal body, she said, that doesnt have a weird plastic contraption in there fouling everything up.

*Lindsays name was changed because she was concerned about her professional image.

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The lap band for weight loss is a tale of medicine gone wrong - Vox

Keri Rabe, a 41-year-oldelementary schoollibrarian in Austin, Texas,used to be a hard-corecalorie counter. Eachday for a year, she loggedeverything she ate,squeezing in caloric spacefor twice-baked potatoesand tater tot casseroles bymaking them with low-fatdairy, believing fat wouldmake her fat. She studiedthe menu before eating outat restaurants, choosing adish by how many caloriesshe had left for the day. "Ithought for sure that wasthe only way to consistentlylose weight," she says. "Ithought Id have to do it forthe rest of my life."

By one measure, it worked; Rabe lost 10 pounds that year. But even though she met her goal, she was frustrated. She hated doing math before and after every meal, and even though she got away with eating low-quality food while losing weight, she still didn'tfeel goodand she wasn'tsatisfied.

So one day, Rabe stopped logging and went searching for a better path, not just to lose weight but to keep it off. "I was looking for a way I could eat for the rest of my life," she says.

Rabe was about to learn what experts are now discovering: The quality of calories is what matters most for staying healthy, losing weight, and maintaining those results.

"When you eat the right quality and balance of foods, your body can do the rest on its own," says David Ludwig, MD, an endocrinologist, researcher, and professor at Harvard Medical School, who wrote the 2016 weight-loss book Always Hungry? "You dont have to count calories or go by the numbers."

RELATED: 11 Ways to Boost Your Metabolism

The problem with foods that make people fat isnt that they have too many calories, says Dr. Ludwig. Its that they cause a cascade of reactions in the body that promote fat storage and make people overeat. Processed carbohydratesfoods like chips, soda, crackers, and even white ricedigest quickly into sugar and increase levels of the hormone insulin.

"Insulin is like Miracle-Gro for your fat cells," explains Dr. Ludwig. It directs cells to snap up calories in the blood and store them as fat, leaving the body feeling hungry in a hurry. This is why its so easy to devour a big bag of chips and still feel famished.

Repeat this cycle too many times and your metabolism will start working against you. Whats more, "when humans try to reduce their calorie balance, the body fights back," says Dr. Ludwig. This happens in two ways: Metabolism slows in order to keep calories around longer, and you begin to feel hungrier. "This combination of rising hunger and slowing metabolism is a battle that were destined to lose over the long term," he adds. In a dramatic study last year, researchers followed 14 contestants who had all lost big (most about 100 pounds) on The Biggest Loser, and they found this to be the case. Within six years, all but one of them had regained much or all of the weight they had lost because their metabolism stalled and their levels of the hunger-regulating hormone leptin plummeted.

The best way to break this fattening cycle is to replace processed carbs with healthy fats, argues Dr. Ludwig: "Fats dont raise insulin at all, so they can be a key ally for weight loss."

That idea, of course, contradicts decades of dietary advice. Americans have long been warned about the dangers of fat, since the nutrient contains more than twice as many calories as carbohydrates and proteins. By the math alone, replacing fat with carbs seems like a good ideabut its not. Studies have shown that people on a low-fat diet tend to lose less weight than people on a low-carbohydrate diet.

In another twist, eating healthy fatsthe types that actually support the heart, like the omega-3s in tuna and the monounsaturated fat in olive oildoes not seem to cause weight gain. A trial published last year in The Lancet Diabetes & Endocrinology showed that people who followed a Mediterranean diet rich in vegetables and fat for five years lost more weight than those who were told to eat low-fat. A related study showed that folks who followed a high-fat diet reduced their risk of cardiovascular disease by about 30 percent, while those instructed to eat a low-fat diet did not.

"After hearing for 40 years how eating fat makes you fat and how we have to count calories to control our weight, people are afraid of foods that humans have enjoyed and viewed as healthy for hundreds of years, like olive oil, nuts, avocado, fatty fish, even dark chocolate," says Dr. Ludwig. "These foods are among the most healthful foods in existence, even though they are loaded with calories."

Real, natural foods with fiber, protein, and fat are so satisfying, youll naturally eat less of them, the new thinking goes. "If the meal contains all three, then the food will move more slowly through the GI tract," says Mira Ilic, a clinical dietitian at Cleveland Clinic. When a food takes its time passing through the body, you feel fuller longer.

Instead of choosing a meal based on calories, Ilic advises picking foods from all three categories: one high in fiber, like a vegetable or whole grain; a protein source (think: chicken or salmon); and a healthy fat, like a salad with olive oil and chopped avocado.

RELATED: 20 Little Ways to Drop the Pounds and Keep Them Off

But its still possible to overdo it, even on healthy foods. The biggest temptations are typically peanut butter and almond butterwhen you eat them by the spoonfuland whole avocados, says Ilic. She likes the "healthy plate" method of foolproof portion control: assembling half a plate of nonstarchy vegetables, which are automatically healthy; a quarter plate of protein; and a quarter plate of quality carbs, like whole grains or legumes. Foods with healthy fats will pop up in the protein and carb parts of the plate, and if you stick to that formula, youll be less likely to overeat them. After creating so well-rounded a meal, youll find it easier to keep the amount of good fat you add to it in check.

Another way to guard against overeating healthy-but-rich foods is to slow down at the table. "A lot of people are eating way too fast," says Ilic. "It takes a minimum of 20 minutes for the brain to pick up on satiety, the fullness of the stomach, and you miss the cue of being full if youre eating too quickly."

RELATED: Sneaky Things That Make You Eat More (Even When You're Not Hungry)

Recent research found that when people did a short mindfulness exercise called a body scan meditationin which you take stock of how you feel insidethey were better able to pick up on internal cues that signal hunger and fullness. People who are more mindful have also been shown to experience fewer weight fluctuations over time.

Even though eating quality calories will help you crave treats less, theres still room for the occasional indulgence. Dr. Ludwig is a fan of dark chocolate, which has heart, brain, and satiety benefits. If that doesnt do it for you, you can keep the occasional cookie in the mix. After cleaning the metabolic slate and lowering their insulin, people may be able to enjoy pastries, pasta, etcetera in moderation, says Dr. Ludwig. If you miss these foods, he recommends experimenting to see what you can handle before cravings are triggered. "For others whose metabolism doesnt tolerate that as much, the benefits of being in control of hunger and not having to fight cravings will be much greater than the fleeting pleasures of those processed carbohydrates."

As for Rabe, she ended her year of dodging calories by embarking on a new one in which she embraced fat and reduced sugar. She lost about as much weight while gaining leanness, strength, and a steadier stream of energy.

"I feel so much freer to not be restricted and obsessed over calories," she says. "Ive made some really major changes in the quality of my diet, and I feel I can sustain them."

Best of all, ditching the meal math renewed her love for food, so much so that she started her own cooking blog.

Rabe says shell never go back to counting calories. "Im internally motivated to eat the way I do, because I enjoy it," she says. "I like the way I feel now."

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Want to Lose Weight? You Should Stop Counting Calories - Health.com

Women's Health

Tons Of Fast Food Chains Have NutritionistsAnd They're Actually Like Weight-Loss Ninjas Women's Health DO IT AT HOME: Research shows eating a larger midday meal and smaller evening one can help you lose weight, and breakfast options make a satisfying light supper high in protein and whole grains. Try a dinner omelet with salad and whole-wheat toast.

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Tons Of Fast Food Chains Have NutritionistsAnd They're Actually Like Weight-Loss Ninjas - Women's Health

Image Credit - Chrissy Halton

Change your life, by decluttering - really?

Well, yes - it's true - allow me to explain...

If you were asked to list 10 life changing events, I'm pretty sure that decluttering won't have featured on it.

Items like these: -

...will come to mind way beforesorting out the clutter you may have.

BUT..

Decluttering - done right - really and truly can change your life.

In fact, it can produce a fundamental shift in the way we think about our homes and our lives - and it can be incredibly empowering.

Let's go into it a little deeper...

Unfortunately, decluttering in a way that makes real, fundamental changes to your life, in a way that sticks - is not a quick fix at all.

But it doesn't have to be hard either!

Let me give you an analogy: -

When you decide to diet, you want to lose weight quickly and easily. Your weight is your clutter. You may reduce the food you eat and therefore eat less calories each day. You go through weeks of restrictions and yes, you find that you lose some weight - but chances are it will pile back on as soon as you start to live your life as normal again. Unless you make changes that work with how you live, those changes won't last and won't fulfil you.

Decluttering tends to be the same.

You want to lose the excess "stuff", so you spend a few days/weeks going through your home finding anything and everything to get rid of. However, after all that you still find you haven't fundamentally changed anything. You're either left with less than you want, or you end up creating new piles of stuff over the months that follow and the pattern starts again.

The 'weight' from both situations goes for a while - but usually comes back.

The reason? - you've made changes that make a visible difference, but you haven't gone deeper. You haven't looked at the fundamentals that will ensure those changes last.

Life changing?

I think not.

As with most effective answers - it's simple really.

To change your life in a way that lasts, you need to work out what you want you're really trying to achieve and work from there.

You want to go deeper than the superficial and get to grips with making your home (and life) the way you want it to be.

Instead of starting with a bin bag ready to fill, start with a pen and paper instead.

To do this, simply follow these 5 easy steps: -

THIS IS YOUR CLUTTER. PLAIN AND SIMPLE.

The rest? - well - that's all the stuff that helps you live your life - and that should all stay.

Start with what you really want to do with your life, and what your goals are, and you will much more easily be able to declutter that which doesn't help you get there.

All achieved by decluttering the right way.

Bliss!

Doing it this way will mean that decluttering should become a habit for the rest of your life, because it's addictive to shape your life and home exactly as you want them to be, and you'll want to keep going!

And that, my friends, is how decluttering really and truly can transform your life.

No more quick fixes - just real shifts in your thinking will make the difference you are looking for.

So, why not create the life and home that you want - starting now...

Make your plan and declutter around it - you won't regret it.

You ready to change your life? I hope so!

Image Credit - Chrissy Halton

View post:
How Decluttering Properly Can Literally Change Your Life - HuffPost UK

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