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Check out 5 ways to burn fat much faster below.

It is the desire and struggle of many around the world: to burn fat. And weve all been told, one way or another, how to burn fat. Eat less and move more. Simple, yet difficult, because you need to be consistent with those two things to actually see results.

And really there is no magic wand to lower your body fat percentage, unless you have a medical procedure for it. However, as you will see below, there are 5 ways to burn fat much faster that perhaps you havent thought about it before. That is what Max Posternak is here to show us.

Max Posternakis the founder ofGravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. HisYouTube channelhas over 5 million subscribers.

What you are about to see are steps that you can take to improve how quickly your metabolism work and, in the process, burn fat faster. Check it out.

Here are the 5 ways to burn fat much faster according to Max Posternak.

HIRT is an acronym that stands for High-Intensity Resistance Training.

Perhaps youve heard of HIIT, but probably not of HIRT. While both are similar, HIIT focuses on more cardiovascular movements, HIRT is essentially strength training for fat loss.

During a HIRT workout, you will perform a series of strength training exercises for a set number of reps and a set number of minutes without rest. This causes your heart rate to stay elevated and your muscles will be given very little time to recover before being called on again to the next set.

For this, you should go moderately heavy on the weight, not too heavy as you normally would to build muscle.

This type of training is amazing as you will:

Its a win-win-win situation.

BOXROX has previously explained what is a caloric deficit and how much is safe. However, if you want to kick things up a notch, you can be more aggressive with your calorie intake.

Most diets are structured to cut around 20-25% of your calorie maintenance levels.

Why You Cannot Outrun a Bad Diet

Some people can get very demotivated by only losing half a kilo or 1lb per week. This could lead to that person simply giving up because of slow results. Although many will tell you that you should not do a crazy diet, some can really reap the benefit of being more aggressive with their caloric intake.

Especially if you have a lot of weight to lose, Posternak advice is to up your cut from 40-45 per cent of your maintenance level to see drastic results and give you a boost to lose fat much faster.

This is not much recommended for people who are relatively lean, as you can get very weak by not eating enough calories which will impact your training sessions.

8 Techniques to Reduce Hunger While Dieting

Peripheral heart action training helps incorporate an element of cardio into your weight training workout without having to sacrifice the amount of weight you lift. You wont get weaker, but youll be able to burn much more calories and accomplish much more in a shorter period of time, Posternak says.

The best way to apply this training method is by combining an upper body and a lower body movement into one set, or two exercises that combine opposing muscles such as the quads and hamstrings, or biceps and triceps.

For example, doing one set of bench presses followed immediately by one set of back squats taking a break only after the squats. This will get your heart rate and breathing higher, burning more calories in the process.

Fasting is regarded as a type of dieting. However, instead of restricting what you can eat, you will restrict the period of which you can eat.

There are several popular methods of intermittent fasting, including:

Intermittent Fasting vs Prolonged Fasting: Differences, Pros and Cons

Intermittent Fasting for Weight Loss Explained

We mentioned it at the top of the page, but it is the most important tip to help you burn fat faster. Consistency is the ingredient that is intrinsic to all the other tips mentioned above.

You have to accept that exercise and eating healthy has to become a part of your life permanently, Posternak says.

Dont begin your body transformation journey already thinking about the end date. You can lose focus along the way, sure, but you need to get back on track and put in the work, otherwise, the results simply wont show.

For more information, click on the video below.

What If You Eat Only One Meal a Day for 30 Days?

10 Bad Morning Habits that Stop You Losing Fat

5 Intermittent Fasting Mistakes That Make You Gain Weight

There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

Morning vs Evening Workouts for Weight Loss which is Better?

5 Night-Time Habits That Make You Fat

What Are The Best Exercises to Live Longer and Healthier?

How to Burn More Calories Lifting Weights

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5 Ways to Burn Fat Much Faster - BOXROX

INTERMITTENT FASTING HAS landed on the dieting scene as a way to cut calories without cutting your favorite foods.

This eating style only limits the hours you're eating rather than what you're eating allowing you more flexibility in your weight loss plan. If you tend to backload your calories late in the day, intermittent fasting might be a solid option for you, says Leslie Bonci, R.D.N., M.P.H., sports dietician for the Kansas City Chiefs. IF may even help improve your digestion and sleep, because eating too close to bedtime can disrupt the body's recovery mode.

So if you're great at sticking to a schedule, and you're looking to slim down, intermittent fasting might the plan for you. But then comes the big question: How do you pick a schedule that's right for you?

There are a handful of intermittent fasting eating schedules, and deciding which is best for you can be tough. The biggest thing is figuring out a schedule that feels sustainable. Below, everything you need to know about the different intermittent fasting schedules.

Intermittent fasting is the increasingly popular way to limit caloric intake by limiting the amount of time you allow yourself to eat.

The idea stems from our hunter-gatherer roots. It's thought that our bodies are much more adapted to fasting than we are to our esteemed three meals a day. The theory suggests that our ancestors fasted often when food was scarce, causing our cells to learn how to function in a fasted-state, according to a 2019 study published in the New England Journal of Medicine.

And thus, intermittent fasting was born. Though research has shown improvements in insulin resistance, blood pressure levels, and and inflammation, intermittent fasting is famed for its potential effects on weight loss. It has been seen to help people lose 7 to 11 pounds on average over 10 weeks, according to the Harvard School of Public Health.

By no means is it a perfect weight loss solution, though. The issue is that there may be a plateau in this weight loss eventually, says Perri Halperin, M.S., R.D., clinical nutrition coordinator at Mount Sinai Health System. The body may go into starvation mode, which will cause it to hold onto fat stores in preparation for another round of fasting. "So, it becomes harder to lose weight at a certain point, even though at first the weight will come down."

Even then, it might be worth giving it a shot if it feels like a sustainable plan for you, or if you're looking to shed only a few pounds. It might even be a way to simply kick the habit of midnight snacking. Whatever your goal, finding a schedule that you can stick with makes all the difference.

Ultimately, the best diet is the one you are most likely to stick with. The schedules that more closely resemble your normal eating patterns are going to be the easiest ones to adhere to, Halperin says. Not eating late at night is key, since "you want to give your body the chance to rest and repair, versus putting it in more of an action state," she says.

A few different intermittent fasting schedule options, below.

The 16:8 schedules is the most common of all the intermittent fasting schedules. It most closely mimics our traditional eating style, making it more sustainable, Halperin says.

The idea is you get to eat 8 hours of the day, and fast for 16. The benefit of this schedule is you get to pick when to start and stop your fast. So, if you're most hungry in the mornings, you can start your eating window right when you wake up. If you don't typically get hungry until lunch time, you can start your window at noon and stop eating at 8 p.m.

It's proven toothe 16:8 schedule, in conjunction with resistance training, has shown to improve several health markers and decreased fat in men.

This approach is similar to the 16:8, just with a bigger eating window. A bigger window doesn't necessarily mean you won't lose weight, though.

A 2021 study found that a group of people with obesity lost significant weight sticking to a 14 hour fast when paired with a diet program.

Otherwise known as the 5:2 intermittent fasting schedule, this takes fasting to more of an extreme than the schedules above. The goal here is to eat a normal amount 5 days out of the week, and then cut your intake to 20 percent of your intake for 2 of the days. That's about 600 calories for men.

When this program was studied in 2021, there were solid effects on weight loss, but the program had less than stellar adherence. After 6 months, only 31 percent of those who were participating in the study kept up with the schedule. Again, the best diet is one that you can stick toso if extremes like this aren't in your wheelhouse, it's better to choose one that is.

This is another higher-stakes intermittent fasting schedule. As the name hints, this plan will have you fully fasting every other day. When studied in comparison with regular calorie-restriction dieting, the alternating fasting schedule didn't show significantly better weight loss results. So, unless you succeed in an all or nothing environment, this might not be the best option for you.

If you're struggling to find a diet plan that works for you, it's never a bad idea to have a conversation with your doctor or a certified dietician. Together, you can come up with a plan that will be more tailored to you.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

Read this article:
Intermittent Fasting Schedules: Types, How to Pick - Men's Health

Your 'body clock' or circadian rhythm, metabolism, and nutrition are all intimately linked.

Kavita Devgan

Published: 02 May 2023, 9:30 AM IST

Circadian rhythm is also known colloquially as 'the body clock'.

(Photo: iStock/Altered by The Quint)

We look towards the sun for a lot of things, for sunlight, for warmth, for helping our body make the essential vitamin D, for mood upliftment, to help beat the cold, and more.

But not many know that the circadian rhythm, metabolism, and nutrition are all intimately linked, so you can add to the above benefits of the sun list, getting directions to eat the right way too.

Also known as our sleep and wake cycle, circadian rhythm is an internal cycle where our metabolism and multiple other functions in the body follow a natural body clock change through the day following the sun.

The body clock basically works based on light and darkness in your environment (sunrise and sunset).

As per your circadian rhythm your body begins to secrete hormones and digestive juices as per the transitions of sun through the day. After sunrise body receptors like skin and eyes sense the light and tell the brain that its day, so the body secrets the hormone ghrelin, which stimulates digestion, metabolism, and other functions in the body.

Post sunset the body secretes the hormone leptin which dont support any active functions especially digestion.

When we wake up (and the sun rises) insulin sensitivity increases and melatonin (rest, repair, and growth hormone) decreases, which makes us alert and energetic.

In the evening, to prepare the body for cell repair and rest, the melatonin levels go up and insulin sensitivity decreases.

This rhythm plays a role in many body processes like sleep-wake cycle, metabolism efficiency, temperature control, hormonal functioning, organ functioning as well as the gut microbiota.

If our internal clock and the external flow of sunlight and darkness fall out of sync that is you work against this biological clock (for example you starve in the first half of the day when the digestion power is at its best and eat heavy meals late in the day post sunset when digestion is ebbing) it can lead to chaos in the body systems.

The trending circadian rhythm diet (also called the sun cycle diet or the body clock diet) believes in following a way of eating that helps to keep both the internal and external clock in sync.

It can help with weight loss, keep us fitter, improve our energy levels, and also help cut down the risk of multiple lifestyle disorders including type 2 diabetes and high blood pressure.

Eat within a window of 12 hours or less and fast for the remaining 12 or more hours each day.

Typically between 8 am and 8 pm If you wish to combine this with ratio of 16:8 intermittent fasting (16-hour fast and 8 hour eating window) then as per your circadian rhythm the best timings to eat would be between 10 am and 6 pm.

After 6 pm body begins to prepare for shutdown as the sun sets, the digestive juice production becomes low and melatonin levels increase.

To follow the digestive fire of the body (which goes down concurrently with the sun), make breakfast and lunch your larger meals and dinner your smaller meal of the day.

Divide the total daily calorie intake into three main meals and two snacks, and focus on including enough high-quality protein (like fish or dairy), plenty of vegetables, quality fibre, and good fats.

Choose nutrient-dense foods and practice portion control stringently.

Adequate sleep is an important factor in this diet as sleep affects the hormone ghrelin that stimulates your appetite as well as leptin that does the opposite.

When we are sleep deprived, the circadian rhythm goes haywire leading to an increase in ghrelin and a decrease in leptin levels in the body, which leads to more hunger and sugar cravings.

Also, a disrupted circadian rhythm may also lead to increased insulin production in the body.

This is why sleeping well and enough is an important part of the circadian rhythm diet.

Jet lag, certain medications, and irregular work hours can also mess with our circadian rhythm and diet.

(Kavita Devgan is a nutritionist, weight management consultant, and health writer based in Delhi. She is the author of The Don't Diet Plan: A no-nonsense guide to weight loss, Fix it with Food, Ultimate Grandmother Hacks, and Dont Diet! 50 Habits of Thin People.)

(At The Quint, we are answerable only to our audience. Play an active role in shaping our journalism by becoming a member. Because the truth is worth it.)

Read the original post:
Eat With the Sun: How Your Circadian Rhythm Can Help Beat Diseases & Lose Weight - The Quint FIT

Diet expert Dr Michael Mosley has shared the five foods you should be eating if you want to lose weight - and you won't even need to cut out full-fat dairy products

We all know how important it is to keep our body healthy, but losing weight isn't always easy, and keeping on track can be a nightmare with so many products out there tempting us away from our veggies.

To help make the dieting process easier to manage, diet expert Doctor Michael Mosley has shared the five food groups you should be incorporating into your everyday life if you want to shed some weight.

Dr Mosley - who founded the 5:2 diet and the Fast 800 diet - said that simple switches to your diet can "make a real difference" to your weight loss goals, and recommended swapping fatty meats for lean ones like chicken and fish, and piling your plate with healthy veggies over potatoes.

And what's more, you don't even need to cut out dairy - as the expert claimed full-fat milk could be better for your body than the skimmed alternatives.

Dr Mosley highlighted the five food groups in a post on his Fast 800 website, where he said that "non-starchy vegetables" such as broccoli, spinach, cauliflower, and cucumbers were a healthier option than things like potatoes.

He wrote: "They contain a host of vitamins, minerals and other important nutrients like phytochemicals that help to aid digestion, lower cholesterol, and reduce the risk of type 2 diabetes. With such brilliant health benefits, there's no need to count the (very minimal) calories when adding to your plate which we encourage with every meal!"

The diet guru then suggested swapping to "lean protein", which he defined as fish, turkey, chicken breast, and tofu.

He added: "[These meats] are low in saturated fats and high in Vitamin B-12. A diet which is high in lean proteins has many health benefits: it reduces hunger, lowers blood pressure, assists with weight management, improves muscle mass and strength, and lowers the risk of osteoporosis as lean protein is great for bone health."

Dr Mosley also praised nuts such as almonds, cashews, hazelnuts, and pistachios as being some of the "top healthy foods" for weight loss, as they are high in "good fats" as well as protein, fibre, and Vitamin E. Nuts also help to lower cholesterol and are great for heart health.

While you might think using oil is a no-go if you're dieting, the expert claimed that incorporating olive oil into your diet can actually be a good thing - as it can help lower your blood pressure.

He said: "Use it in your cooking, as a dressing on a salad, or as a dip; olive oil is a 'good' fat, containing anti-inflammatory compounds such as oleic acid, omega-3 fatty acids, and polyphenols. It is known to reduce effects on depression and gut health, reduce the risk of developing cardiovascular disease and lower blood pressure."

Dr Mosley's final tip will come as a surprise to many, as he told people to stop buying low-fat dairy options - as buying the full-fat product could actually be better for you.

"It may come as a surprise to those who were told to choose the low-fat option to be healthier," he explained, "but full-fat dairy like Greek yoghurt or full-fat milk is arguably the healthier option. It contains more essential fatty acids like omega-3, high levels of protein, Vitamin B-12, and iodine, all of which have been recognised to slow cognitive decline, reduce anxiety and depression, control energy levels and improve metabolic rate."

If your days are far too busy to be spending time in the kitchen cooking up healthy meals, Dr Mosley suggests his Fast 800 shakes, which operate as meal replacements.

He said: "While these are our top five healthy foods for weight loss, we know that in a busy lifestyle, it's not always possible to cook, prepare meals in advance, or even source them while at work or on days out.

"For this reason, The Fast 800 Shakes offer convenient nutrition with no artificial ingredients or added sugar. Packed with fibre, protein, healthy fats and 26 vitamins and minerals, The Fast 800 Shakes complement a Mediterranean diet and are especially great for fasting days."

Do you have a story to sell? Get in touch with us at yourmirror@trinitymirror.com.

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Doctor Michael Mosley shares 5 foods for weight loss - and alternatives for busy days - The Mirror

Kevin Maginnis weight loss journey began in February. The 57-year-old from Tennessee shared it on TikTok (because its 2023). His method is unconventional.

I know some of you are thinking that might be crazy, but Im gonna eat nothing but McDonalds for the next 100 days, Kevin Maginnis told followers in his first TikTok video.

Maginnis, who posts under @bigmaccoaching, has amassed 77K followers since February. Hes also lost 40 pounds in 56 days.

He announced his progress on Monday with a celebratory sausage, egg, and cheese burrito.

However, his diet plan runs contrary to standard nutritional advice.

Fast food is a part of the American diet and has been associated with high caloric intake and poor diet quality, the National Center for Health Statistics (NCHS) stated in a 2018 brief on fast food consumption among U.S. adults from 2013-16.

So, if this kind of diet is so unhealthy, why is Maginnis having success?

Experts dished on the reason hes losing weight and why they dont consider the All-McDonalds diet one full of meals thatll make your body happy.

Maginnis eats three McDonalds meals and one snack per day. But his not-so-secret sauce: Hes half-sizing meals to supercharge his weight loss.

So, if he has a burger and fries, hell eat half of each and save the other half for another meal. In a Feb. 21 video announcing his plan, Maginnis said he wanted to show people that its not so much what you eat but how much you eat.

Maginnis is also skipping soda and drinking water.

A 2020 study indicated that soft drink consumption was associated with weight gain, regardless of physical activity levels.

Experts say that the calorie deficit is tipping the scales in Maginnis favor.

This approach is working for him because he is consistently able to stay in a calorie deficit, says Dr. Charlie Seltzer, a Philadelphia-based doctor board-certified in obesity medicine and internal medicine who did a TikTok live with Maginnis. If you were eating fewer calories than you are burning, you will lose weight no matter what it is you are eating.

Maginnis approach may seem surprising, but its not new.

John Cisna claimed he dropped 56 pounds, reduced his cholesterol, and nixed a total of 21 inches off his chest, waist, and hips on an all-McDonalds diet for six months. The Iowa science teacher became a brand ambassador.

But a two-person case study isnt enough to get the all-McDonalds diet a stamp of approval from those who follow nutrition science.

There are lots of ways to lose weight some healthful and others not-so-healthful and everything in between, says Virginia-based Jill Weisenberger, MS, RDN, CDCES, CHWC, FAND, author of Prediabetes: A Complete Guide, Second Edition. I could lose weight byswallowing a tapeworm or by eating small amounts of food at fast food restaurants. I wouldnt recommend any of theseways for good healthHe would lose weight on a similar calorie deficit whether he ate only apples, only jellybeans, or only McDonalds meals.

Seltzer notes that weight loss has its benefits. For instance, losing weight can help reduce disease risk.

Research from 2017 indicated that modest weight loss was important for people diagnosed with prediabetes who were living with overweight or obesity.

A March 2023 review of 124 studies with more than 50,000 participants suggested that losing extra weight could benefit the heart even if a person gains some of it back.

But weight loss and the number on the scale are not the be-all, end-all of health.

Weisenberger says other markers of overall health include:

Whats more, how you lose weight matters.

Rapid weight loss through fad diets or extreme calorie restriction can be harmful to the body and may lead to nutrient deficiencies, says Beata Rydyger, BSc, RHN, a registered nutritionist based in Los Angeles and clinical nutritional advisor to Zen Nutrients.

Indeed, though a 2022 review did not study the all-McDonalds diet, it did note that compliance with fad diets like keto and detox diets were concerning, in part because of nutritional deficiencies from eliminating one or more essential food groups.

Though Maginnis approach hasnt been studied, the effects of fast food consumption in general have.

A 2018 study linked fast food consumption with higher abdominal obesity, while 2019 research indicated an association between ultra-processed food and a higher risk of cardiovascular disease.

Consuming a diet that heavily relies on fast food such as McDonalds can significantly increase the risk of chronic health conditions like heart disease and type 2 diabetes due to the high levels of saturated and trans fats, sodium, added sugars and additives found in these foods, Rydyger says.

But McDonalds foods can have nutritional value.

Typical fast foods like burgers, chicken nuggets, and french fries are a mixed bag, Weisenberger says. Certainly, the beef, chicken, and potatoes provide valuable nutrients, but they usually come packed with extra calories, saturated fats, or sodium sometimes all three.

Still, Weisenberger says whats in the all-McDonalds diet is as problematic as whats not in it ample amounts of fruits, vegetables, whole grains, and pulses (lentils, beans, and peas).

This leads to a deficit of vitamins, minerals, fibers, and disease-fighting phytonutrients, says Weisenberger. By eating McDonalds meals only, its not possible to provide adequate fibers for the gut microbiota or to consume enough polyphenols to reduce inflammation and fight chronic disease.

The variety doesnt just lead to nutritional deficiencies it can get boring.

[Its] probably not sustainable due to the lack of variety, says Vanessa Rissetto, RD, a registered dietitian and CEO of Culina Health. I would personally tire of eating burgers and fried foods day in and day out and being only able to eat one type of fruit or lettuce.

And Rissetto fears that the focus on weight and calorie counting can affect a person mentally, too.

Obsessing over calorie counting and every single thing you eat isnt great for your mental health, and we want to think about how we are communicating to people about what is healthy and how they can achieve that health, Rissetto says.

The all-McDonalds diets lack of sustainability may be a silver lining this diet is one to ditch guilt-free, experts say. Instead, Rydyger emphasizes that variety is the spice of life and the hallmark of a good diet.

Eating a diverse array of foods is helpful because it ensures that the body receives all of the necessary nutrients for optimal health, Rydyger says. Different foods contain different nutrients, so consuming a variety of foods helps ensure that the body receives all of the necessary vitamins, minerals, and macronutrients.

One such diet, the Mediterranean, has topped the U.S. News & World Reports list of best diets for six-straight years. (The all-McDonalds diet didnt make the cut.)

The Mediterranean diet has been linked to numerous improved health outcomes, including longer lifespans and lower heart disease in women.

Rydyger didnt name names when emphasizing a good diet plan. But she offered some advice on crafting one without labeling it a certain meal plan.

A better diet plan for overall health involves consuming a balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, Rydyger says.

Visit link:
How This 57-Year-Old Lost 40 Pounds Eating an All-McDonald's Diet - Healthline

Desperate for a beach-bod this summer? Well, look no further.

For a personal trainer to the stars has today revealed how you can lose weight fast without resorting to dangerous diets.

Ty Brennand, who has trained the likes of Love Island presenter Maya Jama and radio star Mollie King, says just a few small changes could see you drop the pounds before the hot weather truly kicks in.

The London-based PT said: 'I recommend losing 1-2kg (2-4lbs) a week, which is up to 8kg (1st 3lbs) over a month.

'If you're not consistent, it's not going to work for you. It's about doing things that are sustainable from now until your holiday.

'This might just be a boost until summer.

'But it isn't always about those short goals, but things that you can carry on for a healthier and happier life.'

Ty, who starred in the BBC3 show 'Go Hard or Go Home', shared his top tips with MailOnline.

Eat until content, not full

Ty, 37, said: 'A lot of us overeat because our eyes are too big for our bellies.

'As soon as you eat food to the point where the hunger has gone away and your belly feels content, that should be enough. You don't want to be bursting out of your jeans.

'Any time you feel hungry again, have a snack such as fruit and nuts.'

Cut down portions but not meals

Ty says to stick to three meals a day, with additional snacks if you are hungry. But change how much food you serve on your plate.

He said: 'Have two fistfuls of vegetables, a fistful of protein, and a fistful of carbohydrates at each main meal. That should be sufficient enough.

'A lot of us aren't doing enough exercise to burn more than that amount.'

Try intermittent fasting

One of the most popular timing schedules of intermittent fasting, a proven weight loss tool, is to eat only within eight hours a day and fast for the rest.

The idea is that your body has to burn fat stores for energy while in a fasted state.

Ty said: 'You can still have three meals a day, but they are in a shorter window.

'If you are consistent with it, you'll drop weight.

'Doing some light fasted activity, such as a walk, burns fat. But it's important to gauge your energy levels with this type of diet.'

Up water intake

The NHS recommends six to eight glasses of water per day (around two to three litres).

But Ty suggests almost doubling that if you're trying to lose weight in order to replace any sweat lost and curb hunger pangs.

He said: 'For the average person, who probably doesn't drink that much water, two and a half litres may be okay. But if you're an active person who wants to lose weight, you're going to need to stay hydrated.'

Change white foods to brown

Ty said: 'Change any white foods pasta, rice, bread to the wholegrain or brown version.

'Any bodybuilder or athlete trying to cut weight will be having the brown version.'

Brown rice is a whole grain. However, white rice has had some parts of the grain removed, meaning it has less nutrients.

Studies have shown that eating brown rice compared to white rice can lower body weight as well as blood sugar.

Reduce starchy carbohydrates in evening

Starchy carbohydrates such as potatoes, bread and rice are essential for the diet.

But Ty said to avoid these fuelling foods in the evening because they 'turn into glycogen, which turns into body fat if not used'.

'Eating high carbs too close to bed time isn't going to help someone who wants to lose weight at all,' he said.

'Sumo wrestlers will eat white rice just before going to sleep because they are trying to gain weight.'

Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options

Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

Choose unsaturated oils and spreads and consuming in small amounts

Drink 6-8 cups/glasses of water a day

Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide

Boost protein

Ty said: 'It is scientifically proven that your basal metabolic rate [the amount of calories you burn at rest] will increase when eating a high protein diet.'

When you eat a meal with protein whether that be meat or vegetarian alternatives such as beans and lentils you feel fuller for longer, which can reduce appetite.

It can also prevent the loss of muscle when dieting.

Avoid fried foods

It goes without saying fried foods such as fried chicken, doughnuts and chips aren't going to do much for your waistline.

Ty said: 'Bake foods instead to remove the calorific oils, and cut down on processed foods.'

Be careful on the fats

Ty said if you are restricting your diet, it's still important to have fats 'but make sure they are the nutritious kind'.

'Macadamia, brazil, or almond nuts are a source of good fats and an excellent snack,' he said. 'But I would stay away from a packet of honey roasted peanuts.

'Cooking an egg in some butter is okay. But not fake fats, like margarine.'

Some sources of fat, such as avocados, cheese and yoghurt, are higher in calories than carbohydrates and protein per gram.

Ty said: 'Overdoing dairy, for example, will be detrimental to weight loss. I tell my clients not have too much cheese. Some Parmesan over your pasta is not a world of sin.'

New to exercise? Get outside

You may want to start doing exercise to aid your weight loss.

Ty said: 'Being active is important. The streets are free for you to do whatever you want, whether that means going for a walk or an intermittent jog jog for 30 seconds then walk for 30 seconds.'

In the gym? Add cardio

If you're a frequent gym-goer, you can boost your results by adding in some cardio to your strength-based workouts.

Ty said to start with a 15-20 minute walk on an incline on the treadmill, adding 10 minutes per week.

He said: 'Try and cut down on your rest times by doing supersets [two exercises back to back that work different muscle groups]. For example, squats followed by push ups.

'You'll burn more calories because you are raising you heart rate more because the intensity of the workout becomes a bit harder.'

Don't stress

Ty said the enemy of weight loss is cortisol, the stress hormone.

'If you are stressed about losing weight, cortisol is a blocker of results.

'Do things that make you happy, and if it's active, that's a bonus. Instead of going to the gym one day, play tennis with your partner. Dance, meditate, find a new hobby.

'Reducing stress levels are super important.'

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Personal trainer reveals how to lose weight fast before summer - msnNOW

Desperate for a beach-bod this summer? Well, look no further.

For a personal trainer to the stars has today revealed how you can lose weight fast without resorting to dangerous diets.

Ty Brennand, who has trained the likes of Love Island presenter Maya Jama and radio star Mollie King, says just a few small changes could see you drop the pounds before the hot weather truly kicks in.

The London-based PT said: 'I recommend losing 1-2kg (2-4lbs) a week, which is up to 8kg (1st 3lbs) over a month.

'If you're not consistent, it's not going to work for you. It's about doing things that are sustainable from now until your holiday.

'This might just be a boost until summer.

'But it isn't always about those short goals, but things that you can carry on for a healthier and happier life.'

Ty, who starred in the BBC3 show 'Go Hard or Go Home', shared his top tips with MailOnline.

Eat until content, not full

Ty, 37, said: 'A lot of us overeat because our eyes are too big for our bellies.

'As soon as you eat food to the point where the hunger has gone away and your belly feels content, that should be enough. You don't want to be bursting out of your jeans.

'Any time you feel hungry again, have a snack such as fruit and nuts.'

Cut down portions but not meals

Ty says to stick to three meals a day, with additional snacks if you are hungry. But change how much food you serve on your plate.

He said: 'Have two fistfuls of vegetables, a fistful of protein, and a fistful of carbohydrates at each main meal. That should be sufficient enough.

'A lot of us aren't doing enough exercise to burn more than that amount.'

Try intermittent fasting

One of the most popular timing schedules of intermittent fasting, a proven weight loss tool, is to eat only within eight hours a day and fast for the rest.

The idea is that your body has to burn fat stores for energy while in a fasted state.

Ty said: 'You can still have three meals a day, but they are in a shorter window.

'If you are consistent with it, you'll drop weight.

'Doing some light fasted activity, such as a walk, burns fat. But it's important to gauge your energy levels with this type of diet.'

Up water intake

The NHS recommends six to eight glasses of water per day (around two to three litres).

But Ty suggests almost doubling that if you're trying to lose weight in order to replace any sweat lost and curb hunger pangs.

He said: 'For the average person, who probably doesn't drink that much water, two and a half litres may be okay. But if you're an active person who wants to lose weight, you're going to need to stay hydrated.'

Change white foods to brown

Ty said: 'Change any white foods pasta, rice, bread to the wholegrain or brown version.

'Any bodybuilder or athlete trying to cut weight will be having the brown version.'

Brown rice is a whole grain. However, white rice has had some parts of the grain removed, meaning it has less nutrients.

Studies have shown that eating brown rice compared to white rice can lower body weight as well as blood sugar.

Reduce starchy carbohydrates in evening

Starchy carbohydrates such as potatoes, bread and rice are essential for the diet.

But Ty said to avoid these fuelling foods in the evening because they 'turn into glycogen, which turns into body fat if not used'.

'Eating high carbs too close to bed time isn't going to help someone who wants to lose weight at all,' he said.

'Sumo wrestlers will eat white rice just before going to sleep because they are trying to gain weight.'

Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options

Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

Choose unsaturated oils and spreads and consuming in small amounts

Drink 6-8 cups/glasses of water a day

Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide

Boost protein

Ty said: 'It is scientifically proven that your basal metabolic rate [the amount of calories you burn at rest] will increase when eating a high protein diet.'

When you eat a meal with protein whether that be meat or vegetarian alternatives such as beans and lentils you feel fuller for longer, which can reduce appetite.

It can also prevent the loss of muscle when dieting.

Avoid fried foods

It goes without saying fried foods such as fried chicken, doughnuts and chips aren't going to do much for your waistline.

Ty said: 'Bake foods instead to remove the calorific oils, and cut down on processed foods.'

Be careful on the fats

Ty said if you are restricting your diet, it's still important to have fats 'but make sure they are the nutritious kind'.

'Macadamia, brazil, or almond nuts are a source of good fats and an excellent snack,' he said. 'But I would stay away from a packet of honey roasted peanuts.

'Cooking an egg in some butter is okay. But not fake fats, like margarine.'

Some sources of fat, such as avocados, cheese and yoghurt, are higher in calories than carbohydrates and protein per gram.

Ty said: 'Overdoing dairy, for example, will be detrimental to weight loss. I tell my clients not have too much cheese. Some Parmesan over your pasta is not a world of sin.'

New to exercise? Get outside

You may want to start doing exercise to aid your weight loss.

Ty said: 'Being active is important. The streets are free for you to do whatever you want, whether that means going for a walk or an intermittent jog jog for 30 seconds then walk for 30 seconds.'

In the gym? Add cardio

If you're a frequent gym-goer, you can boost your results by adding in some cardio to your strength-based workouts.

Ty said to start with a 15-20 minute walk on an incline on the treadmill, adding 10 minutes per week.

He said: 'Try and cut down on your rest times by doing supersets [two exercises back to back that work different muscle groups]. For example, squats followed by push ups.

'You'll burn more calories because you are raising you heart rate more because the intensity of the workout becomes a bit harder.'

Don't stress

Ty said the enemy of weight loss is cortisol, the stress hormone.

'If you are stressed about losing weight, cortisol is a blocker of results.

'Do things that make you happy, and if it's active, that's a bonus. Instead of going to the gym one day, play tennis with your partner. Dance, meditate, find a new hobby.

'Reducing stress levels are super important.'

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I'm Maya Jama's personal trainer - this is my 12-step guide to losing ... - Daily Mail

Image: Getty Images

Muskmelons are also called Sweet melons, due to their natural sweetness. The musky smell of this fruit has brought the name muskmelon to it. This fruit is most common in the preparation of wine and also in some sweet dishes.

Muskmelon is a wonderful summer fruit that is not just delicious but also provides hydration to the body during dry summer days. It is a fruit rich in high fiber, vitamin A, and vitamin C. Musk melon is so good for heart patients as it contains magnesium and potassium, which keep blood vessels healthy and prevent heart diseases. Here are four key health benefits of eating musk melons in summer.

Image: Getty Images

1. Muskmelons strengthen bones and muscles:

The benefits of muskmelons are far wide than known and understood. This wondrous fruit works miracles in keeping your bones and muscles strong due to its rich potassium content. The vitamin C in muskmelon is good for strengthening muscles and bones as it boosts up the production of collagen in bones and muscles.

Image: Getty Images

2. Musk melons control blood pressure:

Potassium-rich foods are mandatory in maintaining your blood sugar levels. What is a much better option for this than muskmelon? Yes! Muskmelons are rich in potassium content. They are exceptionally effective in relaxing your blood vessels. Potassium in cantaloupes also prevents from elevating your blood pressure and hence keeping it in control.

Image: Getty Images

3. Musk Melons control and prevent cancer risk:

The antioxidants such as beta-carotene and tocopherol in muskmelons majorly help in fighting cancer. These musky fruits are also known for their anti-inflammatory properties, which are essential to reduce the risks of cancerous cells. In addition to this, the fruit aids in keeping your lungs and heart healthy.

Image: Getty Images

4. Musk melons cure stomach ulcers:

The high water content in muskmelon makes it a great option to treat stomach ulcers. The Vitamin C present in this melon helps cure ulcers as it has got cooling properties. The fiber content in muskmelons also promotes proper bowel movement comforting your stomach from its cooling effects. It also works well to keep your hunger pangs away by making you feel fuller.

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Want to lose weight FAST? Eat THIS fruit in summer for many health benefits - Asianet Newsable

Inflammation is a hot topic for weight loss and wellnessand for good reason. Research shows that chronic, low-grade inflammation can result in many major health issues, including heart disease, cancer, Type 2 diabetes, and more. If you suffer from chronic inflammation, you know how annoying it can be. From discomfort and digestive issues to fatigue and weight gain, inflammation is the worst. And, while most advice seems to focus on the best anti-inflammatory foods, its just as important to reduce foods that may be triggering or aggravating your condition. One of the biggest food group offenders for inflammation is fried foods.

To learn more about the worst fried food for inflammation, we spoke with Lisa Richards, a registered nutritionist and creator of The Candida Diet, and Katie Tomaschko Tout, a registered dietitian. They agree that the worst fried foods that lead to inflammation and weight gain are fried cheese curds. This is because they are high in fat, calories, and sodium, so eating them often can lead to weight gain and high blood pressure. And, the excessive oil that this fast food treat is often fried in produces advanced glycation end products, more commonly known as AGEs. These compounds directly stimulate inflammation in the body. Find out more below!

READ MORE: 3 Inflammatory Foods No One Over 40 Should Be Eating Anymore Because They Increase The Likelihood Of Age-Related Beauty Issues

Fast food chains like Dairy Queen, A&W, and Culver's offer fried cheese curds. And, while they are fried and full of cheesy goodness, they are by far the worst fried food out there if you're looking to reduce inflammation and lose weight. "This fried cheese side item is [calorie-dense] and high in fat and carbohydrates. If consumed on a regular basis they are likely to lead to weight gain and inflammation," Richards warns. "Just one (large) serving is 1,000 calories and 67 grams of fat," she adds specifically about the Dairy Queen's menu item.

This amount of calories, Richards stresses, is over half the recommended intake for a day in just one side dish. "Even if you were to order a small in place of a large it is still at least a quarter of your daily calorie needs," she continues, "When combined with a [calorie-dense] hamburger and soft drink you are looking at nearly 2,000 calories in just one meal." Yikes!

Tomaschko agrees and advises that while "fast food portion sizes can make weight loss very difficult," other factors "definitely can play a part in it." She stresses that the "ingredients that are commonly used in fast food [are] calorically dense, like oils, mayo, aioli, cheese, etc., and do not have to be presented to you in large portions to make them a potential hindrance to weight loss." And, like mozzarella sticks, eating too many fried cheese curds can result in clogged arteries and puts you at risk of heart disease.

So, fast food can be very easy to "overdo," Tomaschko says. She also notes that fast food items like fried cheese cards are often loaded with salt which can "make you feel thirsty and more inclined to drink a soda or other sugary beverage," which can be detrimental to weight loss goals. In addition, the fried cheese curds contain high levels of gluten and dairy and are fried in excessive oils which can cause inflammation and bloating.

Instead, Tomaschko advises sticking "to lighter options." She points out that there is often a "healthier or lighter menu" that may be smaller in portion sizelike a salad. She also recommends "keeping the sides to a minimum" if you are trying to lose weight and avoiding fried and cheesy options like cheese curds and mozzarella sticks because they can cause inflammation. Opt for unprocessed foods like whole grains, nuts, seeds, legumes, fruits, and vegetables which are anti-inflammatory, not harmful to our metabolism, high in fiber, and beneficial for weight loss. But, she stresses that you shouldn't completely restrict fast food if you enjoy it. "Moderation, not deprivation, is key." We agree!

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Dietitians Say This Fried Food Causes Inflammation And Weight Gain - Yahoo Life

Its alluring to want to dive into the most extreme exercise & diet efforts to lose weight and get in shape fast. Most people do this. This is also why most people fail & give up. They assume that because they tried the most extreme thing and it didnt work, something simple wouldnt. But it does!

Your weight mainly consists of the weight of bones, organs, fluids, muscle & fat. Body fat is like cotton which occupies more space but carries less weight whereas muscle tissue is compact like iron but weighs more. This is why, even though a person has achieved good fat loss in inches, it doesnt reflect proportionately on the weighing scale.

Rapid weight loss on the scale which is generally an indicator of muscle loss not only leaves you looking & feeling drained but also retards your metabolism permanently & subjects you to the risk of lifestyle disorders.

A correct weight loss plan even if slower in results would ensure that majority of the weight lost consists of pure fat loss and aims at preserving & improving muscle.

Carrying more muscle mass not only gives you that toned & aesthetic appearance but also keeps your metabolism optimal thus providing a long term fix in preventing fat gain.

To ensure optimal & sustainable fat loss, certain common weight loss mistakes to be avoided are:

Emphasizing Cardio over Lifting Weights:

Doing more cardio with no or little weight training will lead to rapid muscle loss & loss of tone. Add atleast 3 days (if not more) of weight training to your routine with 2-3 days of cardio training. Lifting weights has an Afterburn effect i.e. increase in energy expenditure as long as 48-72 post exercise. Besides lifting weights ensures better strength, bone density, musculature, aesthetics, neuromuscular coordination, cognitive function & mental health.

Not eating enough 1st Class Protein:

In an attempt to cut down calories dont reduce your 1st class proteins as it will lead to rapid muscle loss leaving you drained & unhealthy. Good sources are Paneer, Cheese, Yogurt, Eggs, Fish, Sea Food, Poultry, Meat & Whey Supplements. Focus on adding some source in every meal that you consume. 1st class proteins have a complete amino acid profile and superior bioavailability. They play a crucial role in growth & repair of all your body cells & tissues including muscle, hair & skin.

Eating excessively Low Calories:

Doing typical low calorie only soup & salad type diets which are low on protein & fats in an effort to lose weight fast will lead to muscle loss, fatigue & a retarded metabolism in the long run with high chances of bounce back. Focus on quality over quantity. When you choose good quality foods with adequate 1st class protein, good fats & low GI fibrous carbs, the satiety levels are high and you will notice the body self regulates hunger & required calories.

Eating too many carbohydrates:

Indian diets are usually carb dominant consisting of cereals, pulses, fruits & starchy vegetables as a major part of it. Reduce your carb intake from all sources & keep them only as the balancing figure in your plate after prioritising 1st class proteins, fibrous veggies & good fats. Choose only Low GI & fibrous carb sources over simple & High GI carbohydrates. You can substitute regular flour with nuts & seeds based flour and rice with cauliflower rice.

Unknowingly consuming some variant of sugar:

Sugar in any form whether Natural and/or Organic is harmful. Substituting table sugar with Dates, Jaggery, Brown sugar, Cane sugar, Maltodextrins, etc has the same harmful effects on health as table sugar. Beware of the no added sugar claim highlighted on the food labels of various packaged foods available in the market. You can substitute sugar with natural stevia extract in moderate quantities as it is has zero calories, glycaemic & insulin index thus a zero impact on blood sugar & insulin levels.

Eating too frequently:

There is a lot of misinformation about eating many small meals in the day to boost metabolism & trigger fat loss. Such effect is very minimal and most of the times it backfires in the form of excessive calories consumed & the insulin responses of these small meals would only leave you only more & more hungry. Consume 3 wholesome meals with focus on adequate 1st class proteins, good fats and minimal complex & fibrous low GI carbs. This will ensure you will stay full, energetic and it will push the body to use stored body fat for energy. In case of mid snack cravings, you can have Greek yogurt, Berries, Nuts & Seeds.

Irregular sleeping habits:

Not getting adequate quality sleep will slow down all exercise & nutrition efforts. Prioritise your sleep over binge watching TV. Improve your rest & recovery through tools like meditation & massages.

Inadequate micronutrient intake:

To enable the body to function at its optimal levels, prevent deficiencies, improve recovery, maintain immunity & prevent catabolism in the form of muscle, hair & skin loss, supplementing essential vitamins & minerals is a must. Take a good multivitamin with adequate Bcomplex, Zinc, Selenium and other micro minerals. Also supplement vitamins C, E, A, Alpha Lipoic Acid and Omega 3 Fatty Acids in consultation with a healthcare specialist.

Inactive lifestyle outside the gym:

Being a warrior at the gym and a couch potato outside is of no use. Try to get active in day to day life with simple things like walking more steps & taking stairs instead of lift. Doing this will ensure NEAT i.e. Non Exercise Activity Thermogenesis which refers to increasing energy expenditure of the body in day to day activities where stored body fat is primarily used as a source of energy.

Obsessing over the weighing scale:

Dont get obsessed with the weighing scale as long as youre losing inches, gaining muscle & visually becoming more aesthetic. Everyone has their own pace & journey.

Views expressed above are the author's own.

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How to avoid these common weight loss mistakes for Indians? - Times of India

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