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Share on PinterestKnowing the difference between serving size and portion size can help keep you from overeating during the holidays. Getty Images

Thanksgiving is notorious for being a holiday when many of us overindulge in our favorite fatty and sugary comfort foods.

Which, if its just one day, isnt all that bad, noted Shereen Jegtvig, a nutritionist at the University of Bridgeport in Connecticut.

However, she points out that often, the problem is that Thanksgiving is just the beginning of the holiday feeding frenzy.

In fact, a 2016 study reported that the average Americans weight increases by 0.2 percent over Thanksgiving and 0.4 percent over Christmas. The study further noted that the average person gains about 1 pound each holiday season.

While this may not seem like much, researchers say we often dont lose this gain after the holidays, leading to creeping weight gain.

It doesnt have to be this way, though. By keeping an eye on portion sizes and choosing healthier options, we can enjoy our Thanksgiving meal without the worry of potential weight gain.

Regarding portion sizes, Jegtvig points out that serving size and portion size arent necessarily the same thing.

The serving size is a fixed amount for example, 1/2 cup thats used to calculate the number of calories in a particular item.

The portion size, however, is how much you choose to eat of that item.

So, the portion size might be equivalent to several servings, depending how much you choose to eat.

Eating healthier, then, is about making better choices in how we prepare foods as well as eating portion sizes that are appropriate for our personal nutritional needs.

Jegtvig suggests that the serving size is often a good starting point in judging whats a healthy portion size.

The following information can be used as a guide to help you select healthy portion sizes for several popular Thanksgiving dishes, but your individual needs will vary.

Unless otherwise stated, calorie ranges are estimated based upon data from the Department of Agriculture.

Serving size: 3 ounces

Calories: 120 to 165

Healthier options: Turkey is good. Its a great source of protein without being high in saturated fats, Jegtvig said.

Preparation method does matter, however.

Deep-frying turkey will add more fat and calories. Leaving the skin on will also add to the count. The cut selected matters too.

Your best choice? Roasted breast meat with the skin removed.

Serving size: 1/2 cup

Calories: 110 to 200

Healthier options: Jegtvig advises that adding more vegetables to your stuffing is a good way to make your meal more healthy.

So, with a dish like stuffing, you could add more vegetables to your recipe while going lighter on bread, meat, and added fat.

Serving size: 1/2 cup

Calories: 210 to 240

Healthier options: Use fat-free milk and low-sodium chicken broth instead of whole milk and butter.

Sharon Palmer, a registered dietitian and nutritionist, suggests you could also try adding carrots or celery to the mashed potatoes to lighten them.

Olive oil is also a healthier alternative to butter.

Serving size: 1/4 cup

Calories: 15 to 35

Healthier options: When preparing your gravy, keep in mind that the pan drippings are full of fat (56 grams per cup of gravy). Refrigerate first, and remove the solidified drippings before preparing your gravy.

Jegtvig suggests that you should watch your intake of gravy since its so fatty. Keep your portion small.

Serving size: 1/2 cup

Calories: 89 to 240

Healthier options: According to Campbells, you can substitute Campbells Healthy Request Condensed Cream of Mushroom Soup for their regular soup. Use 1 percent milk instead of whole. Substitute 2 tablespoons and 1 cup french fried onions for 1 can of french fried onions.

These changes will greatly reduce the fat and calories compared with the original recipe. You may also use reduced-sodium soy sauce if youre concerned about your sodium intake.

Jegtvig recommends that you could go with something like green beans with almonds and lemon juice instead of a high calorie casserole for an even healthier option.

Serving size: 1/2 cup

Calories: 225 to 290

Healthier options: Substitute low fat milk and cheese in your recipe. Use whole wheat pasta to boost fiber.

Palmer suggests using butternut squash, carrots, or peas to mix in more veggies and lighten up the recipe.

Serving size: 1/2 cup

Calories: 105 to 225

Healthier options: On their own, sweet potatoes are actually a very healthy option.

The key is to go easy on what you add to them. When you add in marshmallow, brown sugar, and butter, this adds significantly to your intake of calories, fat, and sugar.

Cut down on the sweeteners and marshmallows and add fruit, such as dried apricots or peaches, to offer natural sweetness. Also, cut down on the margarine or butter, Palmer said.

Serving size: 1/4 cup

Calories: 110 to 160

Healthier options: Cranberries themselves are very healthy. Theyre low in sugar and carbohydrates while also being high in nutrients and fiber.

When prepared as cranberry sauce, however, they become very high in added sugar. The key to a healthier preparation is to add sweetness by using fruit or a non-sugar sweetener, such as stevia.

Palmer suggests you could also make a fresh cranberry relish, which is very flavorful but with less sugar.

Serving size: 1 roll

Calories: 210 to 270

Healthier options: When it comes to bread, your best option is whole grain breads. Whole grain contains vital nutrients that get stripped out of processed grains. Theyre also higher in fiber.

Palmer suggests keeping the size of rolls small.

Serving size: 1 slice

Calories: 290 to 375

Healthier options: Dr. Michael Greger suggests making such substitutions as pitted dates to eliminate added sugar and whole wheat pie crust for its added nutrition and fiber.

Tofu can substitute eggs and milk to reduce saturated fat and cholesterol, too.

View original post here:
Your Guide to Perfect Portion Sizes for 10 Thanksgiving Dishes - Healthline

Andrea Morris, 35, from Llanelli, was fed up of being the fat friend.

Ive been overweight as long as I can remember. After getting married I struggled to conceive. I had PCOS and hadnovulated in over a year. I was advised by my GP to lose weight so I did! I managed to lose 2 stone and I got pregnant, regaining the weight after giving birth. I repeated this cycle of losing weight to get pregnant three times and ended up heavier than Id ever been.

In January 2019, after seeing some photos of herself in a Christmas dress Andrea decided that enough was enough.

At the time I thought I looked nice in that dress but looking back on it I really disliked the way I looked. Not only that, I was fed up of being the fat mam at the school gates. I was self-conscious, had no self-esteem and no energy to chase my three children. I felt worried I was going to put myself in an early grave by piling on the weight.

On 3rdJanuary 2019 Andrea joined WW (formerly Weight Watchers) with WW Coach Catrin Morris in Llanelli, weighing 18 st 2.5lb.

My first workshop was fab! I came out feeling amazing. Catrin made me feel so empowered as she asked me what my why was to lose weight. Even though I knew why I needed to, I hadnt thought hard about it. It made me realise that I wanted to wear clothes that I liked, not just ones that covered my lumps and big bumps. I wanted to make my children proud and set a good example for them. I didnt want to die young from weight related illnesses.

The WW plan is based on a SmartPoints counting system, where all foods and drinks have a value. Each member has a personalised budget to spend on the foods that they love and fit in with their lifestyle, depending on which plan they are following; Blue, Green or Purple. Within each plan there zero point foods that dont need to be counted to help stretch the budget. The plan also incorporates mind-set and activity.

Before she knew it, Andrea, a busy mum of 3, was losing weight. As her weight dropped, her confidence grew which encouraged her to become more active and take up Couch25K and join exercise classes like Boogie Bounce.

I love the WW App, which is included with a subscription membership plan. The app makes sticking to budget easy. There is a barcode scanner to scan every day foods to find out the SmartPoints value. In addition to this there are 1000s of recipes which help me to plan my meals with ease. I can grab food on the go and still feel like Im in control knowing I can have zero pointed food if Ive used my entire SmartPoints budget.

Andrea finds eating out is absolutely doable with this plan.

Nandos is one of my favourite places to eat. I use the Restaurant section in the App to help me find the lowest point option. I usually choose butterfly chicken, macho peas and corn on the cob. A Subway chicken tikka sub for 6 points fits in perfectly too when Im on the go.

By October 2019, Andrea has lost an amazing 4 stone 5lb.

Recently, while I was sorting breakfast for the family, my 7 year old daughter weighed herself on our bathroom scales and announced proudly that she was 4 stone 5 lb. This was something that she hadnt done before as I dont encourage my children to weigh themselves. The WW ethos is that it is more than just the numbers on the scales and as such I dont worry about the numbers. It is more about how I feel, getting healthier and the changes in my behaviours to achieve this. What hit home was that this was how much weight I had lost!

For Andrea this weight loss and change in her outlook wouldnt have happened without the support of WW Coach Catrin and the weekly WW Workshop.

The workshops have helped me think about my relationship with food and encouraged me to become more active. Each week we explore a different technique to help us change our behaviours. Recent topics have been how to manage stress, how to sit less and eat more fruit and veg, all things that I need help and advice with. The group support is brilliant.

My life has changed for the better. Im happier and more outgoing. Simple things like taking the children to Legoland are so much more enjoyable as I dont have to worry that I wont fit in the rides! I have gained friends from attending the workshop and with my new found body confidence I have bought a dress that I would never have worn before for my friends wedding. Im not quite where I want to be yet but I can see the end is achievable. Im so motivated and watching the scales go down each week is amazing. Id recommend WW to everyone!

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I have lost the weight of my seven year old in a matter of months! - The Llanelli Herald

captionDeontay Wilder vs. Tyson Fury.sourcePhoto by Harry How/Getty Images

Tyson Fury will beat Deontay Wilder in their February 22, 2020 rematch which could set up a historic heavyweight trilogy.

That is the opinion of Furys promoter Frank Warren, who told Business Insider before Wilder defeated Luis Ortiz by seventh round knockout on Saturday that he expects his fighter to be the first to beat Wilder, unify all of the heavyweight championship titles, and even fight Wilder a third time to conclude their rivalry.

Fury and Wilder have already fought once before, a dramatic 2018 bout which featured a masterclass in boxing by Fury but an exhibition of brutal power by Wilder, who knocked Fury down twice, earning a disputed draw by the judges at ringside.

The former two-weight world champion boxer Carl Frampton recently told Business Insider that Fury won the fight convincingly the first time [and] most people think the same.

Warren agreed with Frampton, and said: Fury won that fight, it was not a good decision at all time. I fancied the fight and fancied him to beat him.

But he had to lose nearly 11 stone [since returning to boxing after a battle against depression]. He wasnt training to fight, he was training to lose weight. But now hes training to fight.

Warren is confident of success in the rematch, and anticipates a trilogy bout. I believe Tyson beats Wilder. Who knows, there might be another fight there.

Sources involved with the rematch negotiations had oft confirmed a rematch deal to Business Insider in the last few months, and on Wednesday the senior boxing writer Dan Rafael confirmed a February 22 fight on ESPN.

The only hold-up to a formal announcement for the heavyweight do-over is that dealmakers are yet to agree on a suitable site, according to ESPN, even though the MGM Grand in Las Vegas is an apparent front-runner to host.

The event would be a joint pay-per-view between Furys broadcaster ESPN and Fox, which is the network Wilder fights on.

Fury has fought twice on ESPN this year, against opponents who were considered easy, or straight-forward, opponents before the contests took place.

Fury knocked out Tom Schwarz in the second round before overcoming a bloody cut that needed 47 stitches to outpoint Otto Wallin on the scorecards.

It begged the question why an opponent ranked in the top 10 was not considered for these fights, ahead of the big Wilder rematch.

Warren said this was all planned to allow ESPN to build Furys name and brand value in the US. The first Wilder bout generated 325,000 pay-per-view sales in the US, but with the recent exposure Fury has had, Warren anticipates a 515% increase of PPV buys for the second fight next year.

The deal with Tyson was to get on a big platform, Warren said. The biggest platform in the States that made sense for us was ESPN+.

Theres 3 million subscribers, its a big platform, and a couple fights make his profile higher. So, by the time the rematch happens with Wilder, the thing will go through the roof and well be looking at 2 million pay-per-view buys in the States.

Wilder has recently won praise for the fight-ending power he possesses in his right hand, dropping and stopping Ortiz with a straight right last weekend.

But Fury, too, is as good a technical and defensive boxer as Wilder is a power puncher. Furys awkward, got a great boxing brain, fast hands, and fast feet, Warren said. He takes people by surprise. Throws punches in awkward angles and he reads fights. He can read a fight very well. Hes a boxing genius. For a heavyweight to be that light on his feet is quite amazing.

The heavyweight championship landscape is currently fractured, with Wilder possessing the WBC title while Andy Ruiz Jr. holds the WBA, WBO, and IBF belts.

There is currently great speculation over who can be the one to unify all the titles, and be the recognized, undisputed heavyweight champion out of all the title holders and contenders like Fury, Wilder, Ruiz Jr., and Anthony Joshua.

If anyones going to unify the belts, Furys definitely the man to do it, Warren said.

Read more:

Concerns about Tyson Furys deep, bloody cut impacting him in a potential Deontay Wilder rematch are misplaced, Carl Frampton says

Deontay Wilder is now 9 wins away from breaking Floyd Mayweathers 50-0 record, and he says the former world champions team is backing him

Americas hard-hitting heavyweight Deontay Wilder is very limited as a fighter according to the British boxing promoter Eddie Hearn

Deontay Wilder was pretty much losing every second of every round in the Luis Ortiz rematch, that is, until, he violently finished the Cuban with a single punch

Deontay Wilder, the John Wick of boxing, says he relaxes by firing guns through obstacle courses at SWAT team ranges

Read this article:
Tyson Fury will beat Deontay Wilder in their February 22 rematch, promoter Frank Warren says, which could set up a historic heavyweight trilogy -...

People who choose not to eat for 12 hours a day, a.k.a. those who fast, claim it gives you better sleep and abs. Are these people just annoying or are they onto something?

Generally, intermittent fasting is a diet strategy that involves alternating periods of eating and extended fasting (meaning no food at all or very low calorie consumption). Theres quite a bit of debate in our research community: How much of the benefits of intermittent fasting are just due to the fact that it helps people eat less? Could you get the same benefits by just cutting your calories by the same amount? said Courtney M. Peterson, Ph.D., an assistant professor in the Department of Nutrition Sciences at the University of Alabama at Birmingham who studies time-restricted feeding, a form of intermittent fasting.

We asked Dr. Peterson and a few other experts to help us sort out the real from the scam on intermittent fasting.

There are four popular fasting approaches: periodic fasting, time-restricted feeding, alternate day fasting and the 5:2 diet. Time-restricted feeding, sometimes called daily intermittent fasting, is perhaps the easiest and most popular fasting method. Daily intermittent fasters restrict eating to certain time periods each day, say 11 in the morning to 7 at night. The fasting period is usually around 12 or more hours that, helpfully, includes time spent sleeping overnight. Periodic fasting will feel most familiar: No food or drinks with calories for 24-hour periods. Another type of fast, alternate day fasting requires severe calorie reduction every other day. Lastly, the 5:2 method was popularized by author Kate Harrisons book The 5:2 Diet" and requires fasting on two nonconsecutive days a week.

If you are obese or overweight, fasting is an effective weight loss method, if you stick to it. But it is no more effective than a diet that restricts your daily calories. We know this because there were no additional weight-loss or cardiovascular benefits of fasting two days per week, over an ordinary calorie restriction diet, in a study of 150 obese adults over the course of 50 weeks.

But you should also consider how difficult the diet will be to stick to. In a study of 100 randomized obese and overweight adults published in 2017, the dropout rate was higher with those who were fasting, 38 percent, compared to 29 percent for calorie restrictors and 26 percent for those who kept eating as they normally did.

Some people really struggle with having to monitor their intake and constantly record food in an app every day. So the takeaway of the study was if daily calorie restriction doesnt work for you, maybe alternate day fasting would be a little easier, said Krista Varady, Ph.D., professor of nutrition at the University of Illinois at Chicago and the senior author of the study. Theres nothing magical here. Were tricking people into eating less food, in different ways, she said in 2017.

There is some new evidence that shows different forms of fasting are not equal in part because some are easier than others, but also because some forms of fasting better match our bodys natural circadian rhythm, thus lowering insulin levels, increasing fat burning hormones and decreasing appetite.

Basically, because our metabolism has evolved to digest food during the day and rest at night, changing the timing of meals to earlier in the day may be beneficial.

In a study done in Dr. Petersons lab, 11 adults did time-restricted feeding (eating from 8 a.m. to 2 p.m.) and a control 12-hour eating period, for four days each. On the last day of each session, researchers measured energy expenditure and hunger hormones and found that time-restricted feeding improves the appetite hormone ghrelin and increases fat burning. Its shown to reduce the amount of fat in the liver, which is a risk factor for diabetes and cardiovascular disease, said Dr. Peterson.

Bottom line: If you want to lose weight and are someone who hates counting calories, you might consider fasting, as both methods offer similar weight loss benefits.

The most effective diet is the one you can stick to while still living your best life. Its hard to know which will work best before trying, but doctors and recent studies offer some guidance. Dr. Peterson said that complete, zero-calorie fasts generally prove to be too difficult to maintain. People stick with them maybe for the short-term, but they get quite hungry in the long-term, she said.

Time-restricted feeding fasting overnight and into the next morning is likely the easiest form of fasting to comply with. A longer than normal fasting period each night allows you to burn through some of your sugar stores, called glycogen. That does a couple things. It gives your body a little bit more time to burn fat. It also may help your body get rid of any extra salt in your diet, which would lower your blood pressure, Dr. Peterson said.

There arent any studies right now that state exactly how long one should fast. Researchers, like Dr. Peterson, are working on that. The minimum amount of time it takes to make fasting efficacious hasnt been proven via study, but the prevailing notion is its somewhere between 12 and 18 hours. But it can take a few days sometimes weeks of fasting regularly for your body to start burning fat for fuel. Brooke Alpert, nutritionist and author of The Diet Detox, suggests starting by moving your last meal to around 7 p.m. She said the reason for this is our bodies are better at doing some things at certain times. Our bodies are better at processing sugar in the morning than at night, said Dr. Varady. So eat bigger meals in the morning, for example.

And how often do you have to do daily intermittent fasting to see the benefit? Again, there hasnt been a study thats shown exactly how many days you need to fast, but a recent study in rodents showed they get about the same benefits fasting five days per week as they did fasting every day. The great thing is that were learning is that this type of fasting isnt all or nothing, said Dr. Peterson.

Read this article:
Are There Benefits to Intermittent Fasting? - The New York Times

By Bob Condotta

The Seattle Times

RENTON Shaquem Griffin is one of the most life-affirming examples offered up by professional sports of the human capacity for overcoming obstacles to reach ones goals.

So maybe his approach to his new role with the Seahawks trying to rush the passer off the edge at a listed 227 pounds shouldnt be surprising.

Griffin hints he may actually weigh a little less than 227, saying thats the weight I came in at when asked if its accurate. He spent this offseason trying to lose weight.

Whatever his exact weight, the role the Seahawks debuted for him at San Francisco often pits him against offensive linemen who may tip the scales at 100 pounds heavier.

Hes just not very big, Seahawks coach Pete Carroll said. You have to do special things with him.

Griffin who overcame losing his left hand when he was 4 due to amniotic band syndrome to forge a career as a professional football player notes that in his role as a pass rusher, the goal is to run by the offensive linemen and not through them. It puts one of his greatest strengths speed, which was illustrated in the memorable 4.38-second 40-yard dash he ran at the 2018 combine to maximum use.

I dont think weight really matters to me because I shouldnt be fighting hands to hands with them, he said. If I am, Im not doing something right. So my whole thing is dont get grabbed, dont get touched.

Griffin played 14 snaps Nov. 11 and didnt record an official stat no tackles, and no pressures as recorded by football analytic site Pro Football Focus.

But his 14 snaps (13 official and another on a play nullified by a penalty) came in a game in which the Seahawks played the best defense they have all season, holding the 49ers, who had been tearing up the NFL, to 302 yards in a game that went as long as an NFL game can 70 minutes.

No one seems to think that was a coincidence.

It was a good shot in the arm for the group to have a young, fast guy to come in there and just be a guy that comes off the ball really hard, Seahawks defensive coordinator Ken Norton Jr. said.

It was a long time coming for Griffin. His selection by the Seahawks might have been the highlight of the 2018 draft.

Griffin had begun to fall out of the spotlight this season, not playing a single defensive snap until Nov. 11, and only nine since the first game of 2018, when he filled in for injured K.J. Wright at weakside linebacker.

But with the season on the line, and the Seahawks looking for anything to rejuvenate a defense that ranked near the bottom of the NFL, Carroll decided to unleash Griffin as an edge rusher, essentially replacing Ziggy Ansah, who signed a one-year deal last May worth up to $9 million.

Griffin and Ansah played 14 snaps against the 49ers.

It was a little game-plan thing, Carroll said of the division of the snaps. We werent in a lot of those situations to rush the passer. Also, weve got to look at Shaquem and make some time. Its just about reps and competing.

Carroll and Norton said to expect Griffin to continue as an edge rusher, the spot where he excelled during his Central Florida career, recording 1812 sacks.

Go here to see the original:
'He's just not very big,' but the Seahawks turned to speedy Shaquem Griffin to rejuvenate their line - The Daily World

You may have a goal to this year more specifically, fat.

May Simpkin, a -based nutritionist says most keen on beating the bulge are keen to lose fat around the middle.

But there is a lot of confusion about how to lose body fat, as opposed to burning the muscle youve been working hard to achieve in the gym.

In a piece for , Ms Simpkin reveals nine ways that you can target your weight loss and reduce fat.

1. Eat an early dinner

Studies show that eating dinner by mid-afternoon alters you bodys fat and carbohydrate burning patterns, which could help you lose fat.

There are various forms of time-restricted feeding including the popular 5:2 (fast for two days on 500 calories, eat healthy but normally for five) or 16:8 (finish eating by 8pm and start eating again at midday the next day leaving 16 hours between last nights dinner and the next days breakfast) diets.

In fact, researchers have concluded that eating between 8am and 2pm, followed by an 18-hour daily fast kept appetite levels more even throughout the day, in comparison to eating between 8am and 8pm.

This fasting approach works on the notion of restricting your energy intake to certain times. By doing so, it could be, as research suggests, an effective way to lose body fat.

After a meal, the digestive system processes and absorbs the food you have just eaten, so that your body can use the nutrients consumed.

This process takes around 4 to 5 hours.

During this time, the body will prioritise using the carbohydrates consumed as its preferred energy source, rather than rely on fat stored in the body.

However, once the carbohydrates have been used, the body will need to use its fat stores as a source of energy which will result in weight loss.

The key here is to ensure that each meal is balanced, satiating and nutrient dense.

2. Boost your protein intake

Protein is a complex nutrient that can boost your metabolism as part of the digestive process.

Researchers from McMaster University found that those eating high protein diets lost more body fat.

Whilst the study involved a tough program of exercise and a controlled diet over four weeks, a similar outcome can be achieved by eating a more balanced meal with good amounts of protein.

Protein rich foods include meat, fish, chicken, eggs and cheese. Nuts, beans, lentils and other pulses are also loaded with protein if youre vegan or vegetarian.

3. Eat more spicy foods

Spicy foods, especially those that contain Capsaicin (a compound in chilli peppers), have been shown to increase metabolism and stimulate the body to burn fat.

It basically means, adding chilli and other spices such as paprika and turmeric can help the body burn fat.

It is important to remember that this effect will only be achieved as part of a balanced diet.

When it comes to food, you should avoid restricting your calories severely through crash diets or cutting out an entire food category.

This is because the weight loss you will experience from a severely restricted diet will not actually be fat loss, but rather loss of water at the outset.

Crash diets are notoriously hard to sustain and once youre back to your original eating habits, the weight will quickly reappear on the scales as water is replaced.

However, if you opt for a less harsh approach to weight loss, with healthier, balanced choices along with moderate activity, you are more likely to sustain this way of eating.

Your body will still initially register weight loss that can be attributed to water loss but if you carry on, the weight you then lose after that will be fat.

If you continue with a highly restricted eating pattern, you will also lose muscle. This is not ideal as this will cause your metabolism to drop as your body burns more calories.

Its actually more beneficial to increase your muscle mass while losing fat, so that you also increase your metabolism, helping speed up weight loss.

If you dont provide your body with enough calories and your body fat becomes too low, it will need to seek out alternative energy sources and start to break down muscle as a result.

As you age, metabolism tends to slow down. However, there is plenty you can do to help maintain good metabolism levels as well as build muscle to help promote your fat loss without feeling tired.

Other fat burning foods to make sure you add to your diet include green tea six cups a day have been shown to help increase metabolism but make sure its strong and has been steeped for at least ten minutes as well as beetroot powder and black pepper.

4. Avoid alcohol

Unlike many foods, alcohol provides empty calories in other words, no nutrients.

Furthermore, alcohol is high in calories and sugar (especially when combined with mixers), providing an immediate fuel for the body to use, rather than fat, but which can quickly turn into excess fat when its not burned off.

The liquid calories alcohol contains is a sure way to sabotage your efforts to lose fat.

5. Avoid liquid calories

Whether its fizzy drinks, high sugar coffees, fruit juices or smoothies, drinks high in sugar and calories will send you on a blood sugar rollercoaster.

As a result, you will crave even more sugar.

The excess sugar consumed will eventually be converted to fat, which is counter-productive when you are trying to lose body fat.

Try sparkling mineral water with a squeeze of lime or fresh strawberries and instead of a mega-latte-mocha-tastic coffee, try an Americano with a splash of milk.

6. Prioritise sleep

Sleep is the time that your body rests and repairs, allowing your muscles to grow and recover.

A 2010 study by the University of Chicago found that when those on a diet got a full nights sleep, more than half the weight they lost was fat.

When they cut back on sleep, not only did this reduce the amount of fat loss to only one quarter, but they also reported feeling hungrier.

Without adequate rest, your satiation and hunger hormones, leptin and ghrelin, will be out of kilter. This can encourage cravings, in particular for sweet foods.

7. Do more low intensity cardio

Aerobic exercise requires fat as a primary fuel, so incorporating more aerobic activity into your daily routine will help to lose body fat.

Low intensity activities such as walking, cycling and running at a steady pace and done for at least 30 minutes at a time, can encourage your body into its fat-burning zone, so it can access the fat stores for a more efficient fuel source.

Shorter high intensity bursts will instead use glycogen stores in muscle instead of fat stores but this will increase your fitness so make sure you incorporate a little into your exercise line up.

8. Build weight training into your life

Speaking of having a varied exercise routine, building weight training whether that is actually lifting or doing programmes of light weights, resistance bands or body weight training will help your body burn fat.

The reason for that is lean muscle mass needs more calories to survive than fat does because lean muscle is so metabolically active.

In real terms, that means that a body high in lean muscle will burn more fat even at rest than someone with more fat on their bodies.

This is the annoying reason that sporty, athletic friend of yours seems to lose weight or stay the same when she goes on holiday and stops exercising.

Lean muscle has turned her body into a fat burning machine so that even when she lets go a little on holidays and stops working out, she still cant put on weight. That could be you.

This article was originally published on and reproduced with its permission.

Read more:
The EIGHT ways to lose body fat, according to a nutritionist - Stock Daily Dish

Along with the nip in the air, winter season is cue for common cold and viruses to enter your body.

Highlights

Now that the winter season is fast approaching, it's time to snuggle up with soups, hot chocolates, and all things warm and decadent. Along with the nip in the air, winter season is cue for common cold and viruses to enter your body. If you've started to experience those frequent bouts of cold and cough, then you may blame the changing weather for this. During this time of the year, our immunity tends to take a dip. Hence, it gets imperative to consume healthy food as a healthy and balanced diet is essential to keep flu and seasonal allergies at bay.

During the winter season, the vegetable and fruits markets are brimming with seasonal produce and we must make the most out of them. Including certain seasonal fruits and vegetables in your diet may help boost your body's immunity levels to a great extent.

This bright red wonder is brimming with nutrition. It can not only be eaten raw in the form of salads, but can also be transformed into a number of delectable delights like soups, cutlets, parathas etc. According to the book, 'Healing Foods' by DK Publishing House, "Good for balancing blood pressure, beetroot enhances blood circulation and relieves constipation. Antioxidant-rich beets are traditionally used in many parts of Europe as a nourishing food for patients who are recovering, to help combat fatigue, improve digestion, and support healthy immunity."

(Also Read:6 Interesting Ways To Add Beetroots To Your Diet For Overall Health)

Rich in fibre, minerals, vitamins and beta-carotene, carrots have a high nutritive profile. They make for a healthy addition to various meals; be it soups, juices or curries. Especially beneficial for those who want to lose weight, its high beta-carotene and lutein content may help improve eye health and immunity to a considerable extent.

One of the most versatile green leafy vegetables, spinach or palak is a winter speciality that is loved by people of all age groups. "Packed with vitamins and minerals, spinach contains more than a dozen different antioxidant flavonoid compounds that have anti-inflammation properties that protect against heart disease and help to neutralise the free radicals that compromise the immune system," notes the book 'Healing Foods'.

So without further ado, stock all of these in your kitchen pantry and add them to different curries, soups and juices to reap their many benefits.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Deeksha SarinAn eccentric foodie and a die-hard falooda lover, Deeksha loves riding scooty in search of good street food! A piping hot cup of adrak wali chai can make her day bright and shiny!

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Eat These 3 Winter Foods To Boost Your Immunity This Season - NDTV Food

Kate Middleton is known internationally for being the wife of Prince William, second-in-line to the British throne. She is also known for her good looks.

The Daily Mail reported she drinks smoothies morning and afternoon, containing spirulina, kale, matcha (a finely ground green tea powder), spinach, lettuce, cilantro and blueberries.

In the past it has been claimed the Duchess enjoys making roast dinners at home, and make curries and soups for the family too.

As well as eating healthily, there are a number food rules all royals are reported to follow.

These include avoiding starch in the evening if they are eating with the Queen.

Early life

Kate Middleton, or Catherine, Duchess of Cambridge, was born on 9 January 1982 at the Royal Berkshire Hospital, Reading, England.

She was born to Michael and Carole Middleton, a former flight dispatcher and air hostess. The couple founded a party supplies company, Party Pieces, in 1987 - now estimated to be worth 30 million.

Kate has a younger sister Pippa Matthews, 34, and a younger brother James Middleton, 31.

Education

Kate and her family moved to Amman, Jordan, in 1984, where the future Duchess was educated at an English-speaking nursery school.

After moving back to Berkshire the family sent Kate to private school, St Andrews School. She went on to briefly study at Downe House before moving onto Marlborough College where she boarded.

For university the young Kate attended the University of St Andrews in Fife, Scotland. Here she was awarded an undergraduate MA (2:1 Hons) in history of art.

Relationship with Prince William

Kate met Prince William when they were both studying at St Andrews, and both living in St Salvator's Hall. Famously, William reportedly took a fancy to Kate after she wore a see-through dress during a fashion show.

In 2003 the couple began dating and lived together during their second year of university.

The couple split in April 2007, however, in October they were back together.

Wedding

Prince William proposed to Kate Middleton with his late mother Princess Dianas engagement ring in October 2010. The couple were holidaying in Kenya at the time.

On 29 April 2011 they married at Westminster Abbey with a whopping 26 million watching the event live.

Kate wore an Alexander McQueen dress worth a reported 250,000 on the big day.

Kate assumed the title "Her Royal Highness The Duchess of Cambridge" and also become the Duchess of Cambridge on the day.

Continued here:
Kate Middletons diet plan and the food rules the Duchess of Cambridge follows - Express

Bingeing on takeaways and a daily visit to the cob van led to a husband and wife piling on the pounds.

But now the couple are in seventh heaven after ditching fast food and shedding an impressive eight stones between them.

Dawn and Mark Smith weighed in at almost 50 stone between them but ditching the junk food has certainly paid dividends.

Dawn, 29, from Ashby, has told how she was always overweight but she became tired of seeing her 'Winnie the Pooh' belly. She used to tip the scales at 20 stone, she said.

While husband Mark weighed in at almost 30 stone and the pair decided it was time to change and they went on a diet together.

Dawn, who is mum to Cynthia, seven, and Isabelle, five, said: "I was always the fat kid at school. I have always been active and on the go but I just ate the wrong foods.

"McDonald's and Chinese food are my favourites and I was always popping into Greggs on the playgroup run."

Dawn said her mum used to poke fun at her 'Winnie the Pooh belly' and she became embarrassed when the woman who runs the 'cob van' knew her order every day.

The mum said: "Shortbread is my real downfall but we would also snack on chocolate and crisps, sitting on the settee binging on them every night.

"We would eat takeaways every night and between Mark and myself could get through at least half a loaf of bread at breakfast - just the two of us.

"It was getting ridiculous.

"In fact, it was so bad that the cob van lady always knew my order.

"I was living in leggings and T-shirts. It was just getting embarrassing.

Mark, 37, weighed in at almost 30 stone, and had diabetes and other health issues.

Said Dawn: "We just sat down and talked about our weight. We needed to be around for our girls."

After being inspired by Dawns mums incredible 10-stone weight loss, the couple joined her at the Woodville Slimming World group in January 2019 and saw results straight away.

Dawn said: "I had tried Slimming World before and it worked but I stopped going and piled the weight back on again.

"I told myself that I will stick this out and I am not going to give in like I normally do.

"Luckily I saw results straight away. In the first week I lost 9lbs and my clothes started feeling looser.

"I felt good and it really spurred me on.

"We used to be so negative and we were our own worst enemies because we had no motivation.

"Now we are so proud of each other."

Since joining the group Dawn, who was a size 26 to 28 and tipped the scales at 20 stone and half a pound, and dropped five dress sizes and weighed around 16 stone 7.5lb.

An incredible transformation in 33 weeks.

Mark was 29 stone 10lbsand wearing XXXXXXL clothes when they joined the group and now weighs 24 Stone 9.5 lbs and is now in XXXL clothing.

The pairs weight loss has shocked lots of people, and many have commented on Dawns new figure.

She said: "My friends and family are all surprised at the difference in me but really proud.

"I cannot believe how much of a reaction I have been getting since losing the weight.

"I have had strangers coming up to me in the street saying 'I have seen you around and I cant believe you have lost so much weight. You look great'.

"I am so proud of Mark, and the girls are always excited to see if we have bought any certificates back.

"It just shows that if I can do it, I believe anyone can.

"I used to have anxiety and panic attacks but now I sit up in the group and I give out advice.

"I won woman of the year 2019 and together we won Slimming World couple of the year for 2019.

"I feel so much better, so much healthier since losing weight."

The couple, who run their own company, MD Smiths LTD (Electrical Contractors), are already making big plans for the future.

Dawn said: "The only time I have gained weight in 33 weeks is when I went on holiday to Greece.

"I am tall so I want to lose another three stone and Mark wants to lose a total of 10 stone this year.

"I am going to be 30 in March and I really want to have a big party and wear a nice dress and impress.

"I want people to say 'oh my god' and be shocked at how I look. I cant wait."

Breakfast: Four rounds of white toast, cup of tea and a packet of biscuits

Lunch: Cob with bacon, sausage and black pudding

Tea: Kebab

Snacks: Crisps and chocolate throughout the day

Breakfast: Branflakes and green tea

Lunch: Homemade quiche and salad

Tea: Fajitas and salad

Snacks: Strawberries

Read more:
Couple shed more than eight stone after eating tons of takeaways piled on the pounds - Derbyshire Live

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Henry Cavill is well known for donning a red cape and blue suit as Superman in DCs cinematic universe, however, it turns out that the star once attempted to play another icon: James Bond. In a recent interview with Mens Health, The Witcher star revealed that he tried out for the super spy but was told that he was a little chubby."

Cavill auditioned to be Bond in the mid-00s and had to re-enact one of Sean Connerys Bond scenes dressed in nothing but a towel. Saying that he probably could have prepared better,"Cavill revealed that Casino Royales director Martin Campbell made a comment about his body during the process.

Cavill said, I remember the director, Martin Campbell, saying, Looking a little chubby there, Henry. I didnt know how to train or diet.

Henry Cavillat Comic Con 2019 (Getty Images)

He continued, And Im glad Martin said something, because I respond well to truth. It helps me get better.

Cavill wound up losing the role to Daniel Craig, who has played Bond for over a decade now and is set to reprise the role in the upcoming film No Time to Die. He also opened up about the pressure to lose weight and slim down for the film Immortals, in which he explained he had his shirt off for most of the damn time and required him to go on a strict six-month diet and extensive martial arts training."

He said, Its very emotionally taxing. When you add the lack of food and the pressure on top of that, its tough.

(Getty Images)

It was just a drop in the bucket compared to his preparation for his Superman preparation, with the films schedule coordinated around his shirtless scenes."In fact, his Batman v Superman co-star Ben Affleck revealed that he acted as Henrys trainer to help him tone up for the role.

I wouldnt say we worked out so much as I acted as Henrys trainer. I really had to help him increase muscle massbefore my coaching, he looked like Gumby, Affleck said.

Cavill, who is set to star as Geralt in the upcoming series The Witcher, said, I know what it feels like to go from out of shape to in shape and [afterward] Ill look at myself like, Man, well done. Its not like Im a golden god - Im just proud of what I achieved.

Other stars have previously opened up about pressure from Hollywood to lose weight, including Jennifer Lopez, Jennifer Lawrence, Margot Robbie and Game of Thrones star Sophie Turner who called it f**ked up in a 2017 interview with Porter.

Lawrence said at a 2017 Elles Women in Hollywood event that she had been told to lose 15 pounds in two weeks and that another actress on the same project was previously fired for not losing the weight fast enough according to People.

Lawrence continued to describe another situation, saying, During this time a female producer had me do a nude line-up with about five women who were much, much thinner than me. We are stood side-by-side with only tape on covering our privates. After that degrading and humiliating line-up, the female producer told me I should use the naked photos of myself as inspiration for my diet.

(Getty Images)

Cavill will return to the screen in The Witcher, a series based on the popular book series and video game of the same name. It will drop on Netflix on December 20.

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Henry Cavill was told he was 'chubby' in James Bond audition - Evening Standard

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