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Ive simply got to lose weight, I dont like what Im seeing on the scales, Starting tomorrow, my weight loss diet begins. These are phrases weve probably all muttered at some point. But theres a good chance were a little oblivious to the fact that its not weight we want to lose, but fat.

Its logical to assume the two come hand in hand, and in a sense they do, but theres a crucial difference that fitness coach James Kew has addressed in his latest Instagram post. Its certainly opened up the eyes of this writer.

James says a typical diet you put yourself through to help aid weight loss is all well and good, but a lot of the weight you lose will be muscle, and the end result will be that you look skinny fat.

What does a typical weight loss program look like? James Instagram post says that if we only have a low intake of protein, engage solely in cardio training (running, cycling, rowing) and dont include any weight training and put ourselves through the aforementioned crash diet, then its realistic to lose weight.

But as he points out, youll end up dropping muscle mass at the same time, not ideal if its shredded abs youre after.

To lose FAT, rather than weight, the key is to focus on muscle growth/retention whilst using a moderate calorie deficit.

But what can you do to help lose fat, rather than weight? Weight training and sufficient protein are key, according to James. However, in conjunction with having a high intake of protein, you also need to put your body through a calorie deficit, whereby you consume fewer calories than the amount your burn through physical activity.

A calorie deficit is different from a crash diet, as you need to calculate the optimum number of calories you need to consume, relative to the number of calories you burn on average each through a combination of physical exercise and rest. Most health and fitness professionals will recommend a maximum calorie deficit of 500, but anywhere between 300 500 is seen as an optimum amount to aid with fat loss.

As fitness coach Graeme Tomlinson has previously said, When an individual embarks on fat loss, one must enjoy their energy consumption, be aware of energy intake in relation to their energy output, and consistently ensure that they are in a state of caloric deficit,

To ensure progress, one may have to change and adjust their dietary habits. But instead of completely radicalising the diet, adherence to change may be more likely if one makes subtle changes over time. For example: consuming the same volume of lower calorie foods and drinks that replicate higher the calorie versions in my experience.

See more here:
The True Difference Between Weight & Fat Loss, Revealed By Fitness Expert - D'Marge

When it comes to weight/fat loss, you dont necessarily need cardio machines and other fitness tools to accomplish your goal/s. Unlike with resistance training where youll likely benefit more from having a few pieces of equipment.

Now, of course, its definitely nice to have an elliptical, treadmill, or whatever we use for indoor cardio. But thats just not an option for most of us right now. So today, we want to guide you through a 6-week bodyweight-only regime thatll strip the pounds away (if your diet and other lifestyle choices are in check) while getting you stronger and more toned simultaneously.

The goal is to not let the current situation drag us back into old, bad habits, but rather, to create new ones as a result.

These workouts are strictly bodyweight-only. Each week will involve the same exercises and exercise duration to keep the routine simple. The workouts will be done in EMOM (Every Minute On The Minute) fashion to maintain a productive session structure. Youll do 12 reps per exercise and then you can use the remaining time to rest until the next minute/exercise.

Some exercises will have a time requirement because counting reps is not possible.

The workout will consist of seven exercises with variations noted for every level. We recommend doing this routine 3-4 days per week, although, you can obviously adjust according to your schedule and experience level. But all we ask is that you make it a priority to stick to the routine without excuses (if youre able to do so).

As far as how much weight/fat you can lose, well, that depends on how big of an energy deficit you are in overall, spanning the next two months.

But if youre strict with your diet, losing 1-2 pounds per week is very possible. This is also a recommended, safe amount of weight to lose per week, as well for most people.

This workout wont take up much of your time either because the key to weight loss is keeping the intensity up. As a result, your heart rate will remain elevated and youll have to consume more oxygen to keep up. In turn, your body will burn more calories during and even after the workouts.

This is referred to as excess post-exercise oxygen consumption or EPOC. (1)

Following physical activity, the body has to use more oxygen to restore back to homeostasis/basic metabolic function. The higher the intensity during the workout, the more effectively this process can occur.

Now, to maximize this process and do everything right from the beginning, you should take a minimum of five minutes to do some warm-up activity to optimize the mechanisms which optimize EPOC. Do some light jogging, jumping jacks, jump rope, and anything similar.

This gets your blood flowing, increases the heart rate, and conditions your joints in preparation for the workout. Also very important is to have some water or a quality sports drink close by as well to stay hydrated during the session.

Here well provide the workout with the exercises and instructions. Remember, the workouts are to be performed EMOM style. Do 12 reps of each exercise and use whatever time you have left to rest, or do light cardio activity in between. For some exercises, youll have to count a specific time (e.g. 20 seconds instead of 12 reps) as you wont be able to count reps.

Do one set of each exercise and then move onto the next one. Youll only have to do this workout once and done. Keep the intensity up and make sure you give a full effort for each exercise. And again, remember to do at least a 5-minute warm-up.

Burpees are a top choice for calorie-burning exercises that works the upper and lower body in an explosive manner. Now, depending on your current level of training experience, you can do the push-up thats involved in the burpee or you can leave it out. This way, most people can do it.

To do it:

A very common bodyweight cardio exercise, the mountain climber is lower impact than jumping exercises. But, youll definitely burn lots of calories. Its also effective for the core muscles. Now, you probably wont be able to count twelve reps on each side. So instead, count 20 seconds.

To do it:

For those who may have difficulty with this exercise, elevate your upper body a few feet off the floor and try to do the exercise the best you can.

The plyo push-up is an explosive upper body movement that works the chest, shoulder, triceps, and even core muscles. And its more difficult than a basic push-up because your hands leave the ground momentarily. That means youll have to press with more force to accomplish this.

Now, we understand this isnt possible for everyone. It may also not be challenging enough for certain people. Thats ok though, there are a few different variations you can do to address either one. Well explain each one below the workout instructions.

To do it:

To make the exercise easier for those who cant do these, either do it on your knees, on an elevated surface or use a wall depending on your level of strength.

To make the exercise more difficult, elevate your feet onto a platform (e.g. bench, chair, bed, etc). Or, do the basic plyo push-up but jump your feet up as you clap your hands.

Step up jumps are a great lower body builder and endurance exercise. You will need something to step up onto like a bench, chair, or anything similar.

To do it:

To make the exercise more difficult, hold some light weights in your hands. For those who cannot do this exercise, simply step up onto the platform and alternate without the jump. But do it at a relatively quick tempo.

Theres really only one way to do this exercise but its doable for those who have decent upper body strength and balance plus lower body mobility. Do this exercise as fast as you can!

To do it:

You could do this on an elevated platform to make it a little less challenging.

Planks are a great core strengthening and full-body stability exercise. But if we can add some upper body movement well also build overall strength in the top half of the body.

Each time you return to the plank position, thats one rep.

You can do this on your knees if you find this to be too difficult.

Literally anyone can do jumping jacks. Its a great full-body exercise that has been around forever. Do 20 seconds of jumping jacks to finish off this bodyweight cardio workout.

To do it:

Theres nothing fancy to see here!

If you keep the intensity up, you wont be able to do much more unless youre a very experienced athlete. But if your goal is weight/fat loss then were going to assume you could use a little push. Well, weve just given you a very effective fat-burning plan that should help you not only drop lbs but develop new habits too.

Remember, nothing changes with this routine. Youll do it the same for 6 weeks straight several times per week. Consistency is key here.

We also recommend you choose an activity of your choice (and that you really enjoy) and do it for at least 30 minutes per day. Whether thats tennis, basketball, boxing, or anything else, give an effort that you and others around you will be proud of.

Then before you know it, youll be a super fat-burning machine! But youll also reduce stress and become much more functional as a result.

Absolutely! You dont need any equipment to lose weight and reach your weight loss goal. Sure, cardio machines such as ellipticals, treadmills, bikes, etc are nice to have access too. However, they arent necessary.

You just have to make sure you keep up the workout intensity when doing bodyweight exercises to get the best results possible.

Thats not such a simple question to answer. You see, weight loss occurs when youre in an energy/caloric deficit.

In other words, you have to expend more energy than you take in. Everyone has a certain caloric requirement in order to lose weight based on their metabolism. However, you also have to consider your voluntary activities which manipulate this number as well.

Refer to our calorie calculator to determine an ideal caloric intake for your goals.

Gosh, there are truly so many great ones. However, we recommend exercises that involve the entire body.

For example, burpees, and any movement involving jumps are some of the best you can do to burn tons of calories which will help you to your weight loss goals that much faster.

Also remember, the intensity and tempo of which you train will largely contribute to the calories you burn overall. So, you can do any exercise but make sure youre keeping your heart rate up.

There definitely are. You can make an exercise easier by doing any of the following

You certainly can. But the real question is, should you? Its generally accepted that a 1-2lb weight loss per week is realistic and healthy.

This is an ideal range for someone who only needs to lose a few pounds to reach their goal or who is slightly overweight. Someone who is dangerously obese may be able to lose a bit more than 1-2 pounds per week more safely.

We cant tell you how many pounds you should or will lose, but with this information, you can make a smart decision that wont compromise your health.

But 6 weeks is not long and we think most people can lose at least 5-8 pounds (just an average) if everything else is on point (e.g. diet, stress, sleep, other physical activities).

We think this 6-week fat-burning regime is possible for most people to do. Weve even noted variations to make this possible. So, we expect you to follow through and hold yourself accountable if you decide to go ahead with it.

Weight loss and getting in shape isnt easy as is nothing truly worth having. So dig down deep and put in the effort. Just make sure your diet and other important factors are up to par and youll see maximum results.

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Try This 6-Week Bodyweight-Only Fat Loss Routine - FitnessVolt.com

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Sugar alcohols like maltitol are often used as sugar alternatives in sugar-free sweets.

As such, you may wonder whether theyre suitable for the ketogenic diet.

The high fat, low carb keto diet promotes weight loss by encouraging your body to burn fat instead of carbs as its primary source of fuel. Thus, many people following this diet restrict their intake of sugar to a minimum.

However, even though sugar alcohols typically contain less than half of the calories of regular sugar, theyre still considered carbs.

This article tells you whether maltitol is a good alternative to regular sugar on the keto diet.

Maltitol is a sugar alcohol thats similar to other sugar replacements like xylitol and sorbitol.

Its commonly used as a low calorie sweetener and thickener in candies, ice cream, baked goods, and other processed foods like energy and protein bars.

On food labels, maltitol may also be listed as hydrogenated maltose, hydrogenated glucose syrup, Lesys, Maltisweet, or SweetPearl (1).

Its considered a carb but provides only half of the calories as other carbs. Whereas most carbs have 4 calories per gram, maltitol delivers 22.5 calories per gram (1, 2).

As its around 90% as sweet as regular sugar, it makes a popular sugar substitute (1).

Still, there are more factors to consider before using maltitol on the keto diet.

Maltitol is a sugar alcohol commonly used as a low calorie alternative to table sugar in candies, baked goods, and other foods. Its about 90% as sweet as sugar.

The ketogenic diet was historically used to treat epilepsy but has gained popularity recently as a weight loss method (3).

Some research reviews show that people following this eating pattern may lose up to 5 pounds (2.2 kg) more weight, on average, than those following a low fat diet (4, 5).

In general, keto is very high in fat, very low in carbs, and moderate in protein (6).

Though the exact number of carbs you can eat varies, a keto diet generally restricts your carb intake to 10% or less of your daily calorie intake usually equivalent to 2050 grams of carbs each day (4).

The diet is designed to promote ketosis, a metabolic state in which your body burns fats for energy instead of carbs.

The keto diet aids weight loss by restricting your carb intake and forcing your body to enter ketosis, a metabolic state in which it burns fat for energy.

Although maltitol and other sugar alcohols are carbs, your body absorbs them differently than other carbs.

Most carbs are almost completely digested by the time they reach the end of your small intestine, but other carbs like sugar alcohols and fiber are only partially digested in your small intestine before moving into your colon (1).

In fact, maltitol absorption in the small intestine ranges from 580% (1).

Furthermore, maltitols glycemic index (GI) stands at 35, which is much lower than that of regular table sugar, which has a whopping GI of 65. This index measures how quickly certain foods raise your blood sugar levels (7).

These factors, combined with its low calorie count, make maltitol a suitable sugar alternative for the keto diet.

Some sugar alcohols, such as erythritol and xylitol, are even recommended for keto.

Although maltitol is also a sugar alcohol, its GI is higher than most meaning that it has a greater effect on your blood sugar levels. Therefore, it might not be as good of a sugar substitute on keto as other sugar alcohols.

The table below compares maltitol to other sugar alcohols (1):

Although maltitol might not be the best sweetener for the keto diet, its a better option than many other sweeteners, including honey, maple syrup, coconut sugar, agave nectar, fruit juices, and regular white or brown sugar.

Yet, since maltitol is often used in baked goods and desserts, many of the foods that its found in may be high in carbs.

Therefore, you may wish to add it to your dishes on its own rather than seek out packaged goods that have maltitol added. If they contain other carbs, eating too many of these foods could interfere with ketosis.

Maltitol is available in powdered and syrup form.

Many recipes that call for maltitol tell you exactly how much syrup or powder to use. However, if youre simply substituting maltitol in place of regular sugar in a recipe, you can use roughly the same amount of maltitol as you would sugar.

Shop for maltitol online.

Maltitol is safe for the keto diet when used in moderation, though it may not be as ideal as other sugar alcohols. In general, you should be careful with packaged foods that contain maltitol, as these may also harbor other carbs.

Maltitol is a sugar alcohol commonly used to lower the calorie content of gums, candies, and other sweets.

While it doesnt affect blood sugar levels as drastically as plain sugar, it still provides carbs. Plus, many foods that contain maltitol, such as packaged desserts, pack other carbs.

Thus, if you choose to use maltitol on the keto diet, it may be best to add it to foods on your own and only eat it sparingly.

Original post:
Can You Use Maltitol on the Keto Diet? - Healthline

In October 2005, Rafe Spall was starring in the role he thought he was born to play. Only 21 at the time, hed bagged a part in Anna Mackmins reimagining of Francis Beaumonts 1607 comedy The Knight of the Burning Pestle at the Barbican. The play isnt just any old Renaissance play in the Spall household, its a hallowed text.

His father (Timothy Spall, you might have heard of him) had played the same part in a 1981 RSC version that changed his life for ever. It was while playing that role he met his wife, Shane, and the pair loved the play so much they decided to give their first child the name of the character his father played: Rafe. To make it seem even more preordained, it was Rafes grandmothers favourite ever performance by his father. No pressure, then.

I thought, great, I need to confront this head on, says Spall, who is now 37. This is the next thing where my and my fathers world converge.

Things didnt exactly go to plan. It was a massive flop, says Spall, matter-of-factly. There was a big picture of me in the Guardian with a big arrow in my head, next to a one-star review. The headline was A Turkey for Christmas.

He can laugh about it now, but at the time it was torturous. Spall had just about recovered after failing to get into Rada four years earlier, which was the path his father took one that led him to become one of the UKs most respected character actors. Another thing where I thought, this isnt the way that things worked out for my old man, he says. But it put hairs on my chest. You need that. You need massive slaps in the face, especially if youre following in the footsteps of your actor father who is a national treasure. You need it because it makes you realise youre really wanted when things go right.

At the moment things are going right. Secluded in the Cotswolds with his family three children (aged eight, seven and four), his dog Lucy and his wife, the actor Elize du Toit (best known for her role as Izzy in Hollyoaks) before the UKs lockdown hed had an impressive run. Hollywood roles in blockbusters Life of Pi, Jurassic World: Fallen Kingdom and Men In Black: International, dovetailed with a starring role in the BBCs The War of The Worlds and highly praised stage performances in London (Constellations) and on Broadway (Betrayal). Not bad for an actor who was once billed as the go-to man for feckless losers when he first caught peoples attention in The Rotters Club, Pete Versus Life and Edgar Wrights Cornetto trilogy.

Behind the feckless loser tag was a subtext about Spalls weight. He believes theres always been an unhealthy focus on his body image, which started when he got the lead role in the romcom I Give It a Year, alongside Rose Byrne. Casting directors told him to lose weight. Spall started jogging and got his hair cut and as a result interview after interview focused on his reinvention as a new leaner, fitter, more believable leading man. My body fat level had no equation to whether or not I was funny in that film, says Spall. I was in a fucking romantic comedy for Working Title, I wasnt playing Jake LaMotta.

Spall expects to be asked about two things in interviews: his weight loss and his father. When it comes to nepotism theres a pithy response: Accusations of nepotism? he asks, rhetorically. Theyre not accusations theyre facts. I benefited from nepotism. On his weight loss (he shifted five stones before the romcom gig), hes more guarded now. I understand it, but youve got to be very careful with peddling the basic idea that being thin is happy and being fat is unhappy because all my problems are the same, regardless of the size of my waistline, he says.

More importantly, his wife hates it when hes on a strict diet. I dont know who it is for, says Spall, visibly agitated. Its so subjective: the idea of what we find attractive in people. When Im extremely disciplined and not eating anything my wife doesnt find me attractive what she finds attractive is eating together and the sensuality of food.

Theres a pause. Look, he says. Eating nothing but fish and salad for 12 weeks is the opposite of sex.

His current project doesnt require a diet, thankfully. Hes about to star in Apples first British commission, Trying, a comedy about conceiving and adoption created by some of the team behind Catastrophe. So whats life like on the set of a production from one of the worlds biggest corporations? The coffee is slightly better, Spall deadpans. Perhaps more importantly, he says, the influx of Silicon Valley money into the UK TV industry isnt only about bigger budgets, better coffee and more cash for everybody its the all important creative control.

Spall always looked back enviously at cinema in the 1970s, films such as Performance, Klute and Three Days of the Condor, which were all studio movies with serious financial backing. People were like, Why cant we make films like that any more? Why wont studios pay for films like that? That is now in TV. Well look back at this time and it will seem halcyon.

Spalls last two projects have had fatherhood at their centre. The one-man play Death of England, which started life as a Guardian and Royal Court microplay before going on to get a full commission at the National Theatre, followed a Londoners grief and complicated relationship with his own racist father and his best friend, Delroy. Trying is on the other end of the scale, a black-ish comedy about the complications of conceiving in your mid to late 30s.

So what is he like as a father? I make a lot of mistakes, he says. I try to be kind and loving but kids can really test your patience and it can be really difficult not to shout or get angry. But I really try.

He adds: But my kids know that theyre loved. The biggest gift that my parents gave me was confidence. Confidence as a result of warmth, love, appreciation and encouragement.

Spall describes Death of England as the thing he is most proud of in his career. An hour and 40 minutes of acting with a capital A, where he tackled Clint Dyer and Roy Williamss state-of-the-nation play two black playwrights giving voice to an angry, disenfranchised white working class male, Michael. It was a chance to be subversive.

Id be bantering with the audience, giving them biscuits, says Spall, who prepared by watching hours of standup routines. Id get them onside. Then I tell them a story about my best friend Delroy and how I once called his mother a black bitch and you feel the whole temperature of the room change.

Youre doing it for the National Theatre audience, which is a particular demographic, he adds. I would get down into the audience and make eye contact with them and it struck me that a lot of these people would never have interactions with people like this. They never meet people like Michael.

Spall says his childhood going to school in New Cross, where he was one of half a dozen white kids in a class made up predominantly of second-generation West Indian kids and first-generation Nigerian children, might make Death of England the role he was really born to play. It was like some mad possession, he says.

At the same time Death of England was on, Laurence Fox was presenting his own ideas about race in the UK on Question Time. Spall and Fox have known each other for years, and get on, but Spall wasnt impressed by his friends performance. If you feel like youre being attacked then you can get angry, you can spout stuff, he says.

You might think youre being cogent and original but actually its just born out of anger. So thats not pushing the conversation forward, because its angry and reductive and without nuance.

Does he think, as some argued, Fox had been radicalised by right-wing YouTube commentators? We can all go on iamright.com and have our shitty opinions vindicated, he says. Then you start writing tweets about the mainstream media, and before you know it youre banging on about 5G conspiracy theories. Its a really slippery slope. When you pick and choose bits of information that suit your agenda, thats bigotry.

Its not just about Fox, Spall insists. Hes making a general point about the state of public debate and whose opinions are heard and valued. I get dressed up, wear foundation and pretend to be other people, he says. Thats a lovely thing and people enjoy it, but Im not a political commentator, Im not a sage. I mess about and get paid for it.

So should we take all actors on Question Time with a pinch of salt? Put it this way, he says, I think theres an inelegance when people from any walk of life go shouting from the rooftops about something when theyre not equipped to. Its like, Babe, youre wearing base.

Trying starts on Apple TV+ on 1 May.

Go here to read the rest:
Rafe Spall: 'Dieting is the opposite of sex!' - The Guardian

Last week I received an email from a reader in USA who had read my book, A Guide to Agribusiness in Zambia: Untapped Opportunities. He commented that he found the book so useful and helpful. He was implementing a livelihood project in Rufunsa, and mentioned that it was so difficulty for him to find information, especially to do with agricultural statistics before reading this book. He hinted that after reading the book, he was able to find some helpful statistics in agriculture. He wanted to find out about the classification of a small-scale farmer from a commercial farmer. He was told by government officials that a small-scale farmer is one cultivating between zero to five hectares while in the book, I extended this segment of farmers to those cultivating up to fifty hectares. I will try to explain my rationale and understanding on the classification between small-scale and commercial farmers in my next article.

Mr Aaron from Chingola; you could have missed my second article on the need for treating your seed before planting. Your question related to why one should treat the seed when they can apply foliar pesticides to control the diseases or pests after germination? That was an excellent question and I am so elated that you asked. Allow me to explain this by giving an example in human health. Pneumonia is a very dangerous disease but it can be cured. However, it is deadly and can kill you if you have not been vaccinated. When a child is vaccinated against this disease, she or he might grow without catching the disease. What happens is that when the child is vaccinated, it is protected against that particular disease even when the child comes into contact with pneumonia causing organisms. Even when the child has pneumonia and he is treated, he will get sick and may lose weight after falling sick. With seed, the principle is the same. When seed is not treated with disease preventing products, it will be affected by that particular disease. Even when you spray against the disease later in the growing cycle of the plant, you would have lost over thirty to fifty per cent of the potential yield. The seed treatment products work on two fronts; they form a protective barrier around the plant roots for the contact pesticides and on the other hand, they will protect the plant system for the systemic products. We discussed in the other article that regardless of the land you plant the seed on, all soils have millions of spores that causes different fungal diseases. Some of these spores will only penetrate the plant through openings left by injuries of soil pests such as nematodes, cuts left by wireworms, cutworms and white grubs as they feed below the soil surface. On the other hand, some spores will germinate on the root system and form a web like material called hyphae which explores nutrients and causes disease on the plant. The spores that germinate and enters the plant system works like tapeworms; a child may not have a disease and will be eating but it will not grow healthy because the food it eats is being shared with tapeworms. That is what happens to the plant; it might look to be a health maize crop in your eye but inside itself, it is struggling to grow because it has been affected by Fusarium, rust or Powdery mildew. You will only come to notice this when it is too late and even if you apply foliar applied fungicides, you could have lost substantial amounts of yield on your crop.

Foliar applied fungicides should be a fire fighting strategy and you should not solely rely on it. When buying seed for planting, always demand for seed that has been treated with a fungicide and insecticide; this works like an insurance policy for your crop. It might look to be a bit expensive but ultimately, it pays. You and I know that farming is no longer a way of life but it is serious business which has made many farmers to be rich. If you want to learn a bit more about farming and agribusiness please get yourself a copy of our book specifically written for the Africa farmers in mind and Zambians in particular. The book is; A Guide to Agribusiness in Zambia: untapped opportunities (accessible at the link: https://www.amazon.com/Guide-Agribusiness-Zambia-Untapped-Opportunities/dp/1796019127). Next week, I share my perspective of who a small-scale farmer is as well as who is a commercial farmer? Many times, some people cultivating thirty hectares of maize and yielding three tons per hectare thinks they are commercial farmers; no, not with my definition of commercial farming. On the other hand, some people think a farmer cultivating five hectares of tomatoes or onions are small-scale farmers. Stay safe, stay away from COVID-19 by getting a copy of this book, locking yourself indoors and catch up on agribusiness. When this virus is sorted out, you will have gained more knowledge on agribusiness.

(NB: the picture above is that of certified seed)

This author is an Agribusiness Development Consultant. ftembo2001@gmail.com

See more here:
The evils of untreated seeds, and the curse - themastonline.com

Dave J Hogan/Getty Eminem previously battled an addiction to pills like Methadone, Vicodin, Valium and Ambien suffering a near-death experience from an accidental overdose back in 2007

Eminem has hit another milestone in his sobriety journey.

On Monday, the 47-year-old Lose Yourself rapper (n Marshall Mathers) shared a photo to social media of his Alcoholics Anonymous coin, marking 12 years of sobriety.

Clean dozen, in the books! Eminem wrote alongside a photo of the medallion, stamped with the traditional AA triangle and the words Recovery, Unity and Service.

Im not afraid, he added.

Sobriety chips, while not an official AA device, are often used by AA members to mark sober anniversaries. The mementos help addicts self-resolve in continuing their absence from the subject of their addiction, while also representing the organizations commitment to its users.

This is the third year in a row Eminem has marked his sober anniversary with a photo of his token.

Last year, he also wrote that he was not afraid while noting that he was 11 years sober.

The year before that, in between his headline sets at Coachella, the artist acknowledged the anniversary of his sobriety writing, Celebrated my 10 years yesterday alongside an image in which he held his medallion up to the camera.

Eminem had a near-death experience from an accidental Methadone overdose back in 2007. His addiction to the substance as well as pills like Vicodin, Valium and Ambien escalated to the point where he was taking up to 20 pills a day.

I used to get pills wherever I could, he told The New York Times in 2010. I was just taking anything that anybody was giving to me.

He tried rehab but admitted that the trip was more overwhelming than helpful. I felt like Bugs Bunny in rehab, he recalled. When Bugs Bunny walks into rehab, people are going to turn and look. People at rehab were stealing my hats and pens and notebooks and asking for autographs. I couldnt concentrate on my problem.

Instead, he was able to work with a rehab counselor, who he said he still sees once a week.

Eminem also replaced addiction with exercise, he told Mens Journal in 2015.

When I got out of rehab, I needed to lose weight, but I also needed to figure out a way to function sober, he said. Unless I was blitzed out of my mind, I had trouble sleeping. So I started running. It gave me a natural endorphin high, but it also helped me sleep, so it was perfect.

Its easy to understand how people replace addiction with exercise. One addiction for another but one thats good for them, he added.

Ultimately, Eminem credits his children for his recovery, including biological daughter Hailie Jade, 24, and his two adopted daughters, Alaina Marie (Lainey), 26, and Whitney, 17.

He even rapped to Hailie Jade about his overdose in two tracks on his ninth studio album, Revival, which was released in December 2017.

I love them so much and theyve helped me through so many things, Eminem told the Times in his 2010 interview, adding the hardship helped him grow as a person.

I think Ive calmed down a bit, he said. My overall look on things is a lot more mature than it used to be.

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Eminem Celebrates 12 Years of Sobriety: 'Clean Dozen, in the Books!' - msnNOW

Is green tea good for weight loss?

Research in humans and animals points to a resounding sort of. What that means:

A number of small but respectable clinical trials have found that overweight people who had green teaeither in drinkable form or in extract formlost more weight than people who didnt have any. Science being science, there are also a few studies that showed no benefit from green tea drinks or supplements. Overall, I would say it may assist modestly, says Kristin Kirkpatrick, R.D.N., consultant for Integrative and Lifestyle Medicine for the Cleveland Clinic.

In studies that found a weight-loss benefit in green tea, there was a trend toward weight loss or tea drinkers lost significantly more. But its not usually a total transformation. One small study conducted at Oklahoma State University, for instance, found that people who drank green tea or took green tea extract lost about 1.3 pounds more over 8 weeks than people who drank water. Some studies suggest even decaf green tea may have a benefit.

An older study found that among people who ate regularly and exercised 180 minutes a week, those who drank a beverage with the most biologically active compounds in green tea, called catechins, had a greater percentage change in abdominal fat (belly fat) than did people who got a drink with no catechins.

There are a number of theories on why green teaespecially the main catechin called epigallocatechin gallatemight help you out a bit if youre looking to lose weight.

Its possible that catechins in green tea may actually inhibit carbohydrate digestion and absorption, Kirkpatrick says, citing a report in the journal Scientific Reports that showed lower carb absorption after people downed a green tea extract.

I think some of the most promising ones are looking at green teas effects on the microbiome, she says. Research is increasingly finding that it alters the guts microbiome, and those changes could be what makes it helpful for dropping pounds.

Kirkpatrick gets a lot of questions from her clients on whether trendy matchathe powdered version of green teais as helpful as the green tea leaves that come in teabags or as loose tea. There havent been a ton of studies on matcha alone, she says. But adds that its reasonable to think its just as useful, as green tea comes out of the leaves of the plant, and matcha is made of the ground-up plants.

While numerous studies have looked at green tea extracts taken as supplements, Kirkpatrick urges people to get their green tea from the actual tea itself; in the most whole form possible.

There are more reasons than weight to drink green tea. Kirkpatrick points out the impressive benefits being found regarding green tea and the prevention of cancer. And then there are benefits in possibly preventing heart disease, potential memory benefits and other health boosters in the green stuff.

Weight loss is so multifaceted; green tea is not going to guarantee weight loss, Kirkpatrick says. But as long as youre not getting a sugared-up version of the stuff; green tea doesnt interfere with any medications youre taking; and youre not looking for it to be a weight-loss panacea, then go ahead and drink up.

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The Truth About Green Tea and Weight Loss - Pulse Live Kenya

Allison's not just known for her heart-wrenching performances, though. The 60-year-old actress seems to get glowier (and fitter) by the minuteand keeping up with her health and fitnessgiven her busy Hollywood schedulerequires plenty of quality fuel.

How does Allison make the magic happen, though? Just as she stays open to all sorts of on-screen roles, she also keeps an open mind and is flexible about her diet.

Here's what to know about Allison Janney's dietfrom her favorite Starbucks order , to her stance on low-carb eating, to how she handles tables of sweets on-set.

Allison's food philosophy is simple: "I eat what I want," she told Chicago Sun Times . (Not gonna argue with that!)

Though Allison doesn't get dogmatic about food, she does prefer to eat the good stuff. "I have the occasional triple grande nonfat latte from Starbucks, but other than that, I just love eating healthy stuff," she told Chicago Sun Times .

Like many people, though, Allison has taken the low-carb trend for a test runand seen results. The truth is, I lost weight years ago by cutting out carbs," she told Chicago Sun Times . "I feel great and have tons of energy, but I do my eating plan my way.

Though Allison doesn't seem to identify herself as low-carb these days, she does try to keep her eats simple. "On most days, I try to stick to the protein and veggies and skip the other stuff, she told the Chicago Sun Times .

Though Allison admits that her height (she's 6'0") helps her maintain a healthy weight, she's not immune to the calls of sweets and treats. I work on a TV set where there is an unbelievable craft services table I walk by all day long," she told Chicago Sun Times . "There are tons of cookies, cakes, and brownies. For lunch, there is homemade mac and cheese."

I really just try to put blinders on and not look at it, she says. Its not easy, but every day we make our choices. This week, I havent made it past the brownies every single day. I dont know why, but I decided I deserved a brownieor twoor three. I figure that Im working so hard that I must be burning the calories." (Same, Allison, same.)

When Allison does go for the brownies, she doesn't overthink it. Im not always successful at sticking to my eating plan, but I try, which is the important thing," she told Chicago Sun Times . "That means Im more successful than not. Its about adding up the good days.

If you slip up like me, you cant be mad at yourself," she added. "Just start again.

I still like a cocktail now and then, and I love chocolate," she told Chicago Sun Times . Martinis, in particular, seem to be a favebut Allison is a wine fan, too.

Allison shared her post-Emmy activities with Vanity Fair in a 2015 interview. "So we got some McDonalds on the way out of the Emmys . . . some French fries. There was a funny picture I tweeted of [boyfriend] Phil and I standing on the curb waiting for our car," she said. "It took like 45 minutes, so I sat on the Emmy . . . it was in box and I sat on it, and we ate some French fries and waited for the car and went home, and we just relaxed."

I mean, is that relatable content, or what?

When asked what she always keeps stocked in her refrigerator, Allison told Architecture Digest , "Eggs, ros, Cholula hot sauce, and dark chocolate." (Okay, yeah, she's officially my spirit animal.)

Craving chocolate now? These chocolate chip banana muffins are bomb:

Along with Chapstick, a book, her phone, and earbuds, Allison always keeps a bottle of water next to her bed, she told Architecture Digest . After all, no healthy diet is complete without a steady stream of H20!

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'Bad Education' Star Allison Janney, 60, Eats Mostly Veggies And Protein - Pulse Live Kenya

A mum-of-one who once lived on McDonalds, lollies and chips has revealed how she lost 19 kilos to unveil her dream body and become a successful bikini model and champion.

Samantha Lee Carbone, from Adelaide, said while she was never overweight at 67 kilograms, she signed up to a 12-week challenge in her home town several years ago in order to feel more confident in a bikini.

I wanted to focus on my health and wellness and never expected to become a bikini model, the opportunity just presented itself, Samantha told Daily Mail Australia.

So how did she lose the weight?

Samantha explained that when she signed up to the 12-week challenge at a local gym, she was not in a good place with her eating.

My diet was a mixture of schnitzels, McDonalds, lollies, chips and other fast food outlets, she said.

I didnt have any sort of a routine with my eating as I was always out and about socialising and so I found it difficult to eat healthily.

While Samantha said she only ate twice or even just once per day, what she was choosing to eat wasnt healthy:

All my calories were going to the wrong sort of foods, she said.

Samanthas workout regime was similarly ad hoc.

She had no consistency with gym trips and needed some focus.

When she began the 12-week challenge, Samantha said she found she loved the workouts which included a mix of cardio and resistance work.

I loved challenging myself and my body, and so when the option came up to potentially compete in the WFF South Australia bikini category, I knew I wanted to do it, she said.

She lost a staggering nine kilos inside the first 12 weeks, eventually going down to 48 kilos when she competed and became the South Australian bikini champion.

The 32-year-old said she hasnt ever looked back since her first competition, and has since become a qualified health coach and author of books about food.

When it comes to how she eats and how she trains now, Samantha said she is disciplined but doesnt deny herself some of what she loves.

I follow a non-restrictive diet approach which incorporates as many food sources as possible, she said.

I count my macros which has allowed me to keep treats and yummy foods in my diet while also remaining my goal weight.

When she is competing, Samantha said she cleans up her diet even further and wont allow herself any chocolate or cakes, but generally she eats in a fairly balanced way, breakfasting on overnight oats and eating protein and veg for dinner alongside dessert.

I currently train five days a week and aim for a 10,000 step count, she said.

A typical workout includes dead lifts, lateral pull downs, bent over single arm rows, hip thrusts, squats, bench presses and more.

Samantha has recently had a baby, which means she has relaxed somewhat about eating and training.

But Im preparing to compete again in September so am ready to start prepping my body, she said.

Speaking about her advice for others who would like to change the composition of their bodies, Samantha said the most important thing is to find a coach who is as invested in your health as you are.

A good coach will be there for you post competition and support you with your mental health and teach you how to increase calories by gaining weight in a healthy main table way, she explained.

She also said you have to be prepared to forgive yourself for any mistakes you might make.

Be willing to surrender and grow every day. Surrendering doesnt mean failure, growing from our mistakes is how we learn, she said.

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Mum who lived on McDonald's shares how she lost weight to get dream body and become a bikini model - Brinkwire

A Derbyshire woman who used to live off fizzy drinks lost lost a whopping nine stone so she could have the family she dreamed of.

Melissa Staley once tipped the scales at 20 stone and it was not until she was told being overweight was stopping her getting pregnant they she did something about it.

She and husband David had been trying for a baby for almost 15 years before they went to a fertility clinic where she told she needed to shed the pounds.

Melissa, who is 34, said: "We started trying for a baby about 15 years ago but I've always had a problem with my weight.

"I used to live off sugary fizzy drinks. As time went on my weight carried on going up and up and I just piled it on.

"I knew my weight was getting out of control and when I hit 20 stone that was it.

"As I got to my thirties I started to think that I had to do something soon or a baby might never happen for us.

"I was referred to a fertility clinic and they told me I needed to lose a lot of weight to begin IVF. My body mass index was going up at 46 and it should be 30 or below so I was well over.

"I knew I wouldnt get the IVF if I didnt do something about it."

Melissa, who lives in Coton-in-the-Elms with David, who is 38 and a delivery driver, said she had dieted in the past but always ended up putting the weight back on again.

She said: "I had tried different diets in the past and I lost a stone here or two stone there but then I would put it back on again.

"Ive got polycystic ovary syndrome which doesnt help with my weight gain, but I just set my mind to it.

"I started dieting and making changes straight away. I cut out all the sugary pop straight away and cut out sugar from coffees, I changed everything to low fat and just made better choices.

"It was hard at first but as the weight started coming off I became more determined.

"I lost nearly nine stone in total."

And now her dream has come true, with the IVF treatment successful and she is pregnant and expecting her baby this summer.

While Melissa wore a size 22 to 24 in clothes at her heaviest, she is now comfortably wearing size 14 to 16 maternity wear.

She said: "I had the IVF and it worked first time for us so I'm now five-and-a-half months pregnant.

"Our little boy is due in August and I still cant believe after all this time that, one, I lost all that weight and, two, the IVF worked and we are finally expecting a baby."

Melissa said she hopes to continue her weight loss journey after their son has arrived.

She said: "I was still losing weight when I was going through the IVF and I've read everything on food now. I definitely feel differently about food and watch what I eat.

"We're absolutely over the moon and so grateful to the NHS and the fertility clinic for all their support while we were trying to get pregnant.

"They were really encouraging while I was trying to lose the weight and it's changed my life."

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Slimmer lost nine stone for IVF treatment to have family she dreamed of - Derbyshire Live

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