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Nutrition, Workout, and Other Fruitful Methods to Reduce Fat Cheeks

Most people feel they can only lose weight in one part of their body. Its also known as spot minimization. Several workouts target specific body areas, such as your belly or hips. Although exercises help strengthen particular muscles, their primary objective is to enhance your shape after losing weight. Activities, especially muscle strengthening, aid in fat loss throughout the body.

Set achievable weight reduction objectives to improve your well-being if you hope to shed fat from your cheeks. The concept of spot minimization is a hoax. Dont be deceived by a workout routine or diet that promises quick results. Whenever you reduce the fat in your body on average, your whole body and even your face will look better shaped.

Dont be disheartened when you dont notice a transformation in your face immediately. Remain calm and consistent in your efforts to lose weight. If you undertake strength work, the measure might stay the same way you want. This is due to the body putting on weight in the form of muscle mass. Over time, you will continue to notice changes in your cheeks and general appearance.

Drink your 8 glasses of water a day! Research reveals a substantial link between consuming extra water and losing weight. Because we frequently misinterpret dehydration for appetite, grab a glass of water before catching food. The subjects of this research misinterpreted their thirst and hunger signals. A number of these behaviors entailed snacking when they genuinely required water, which resulted in wasteful calorie intake.

Several modest experiments have indicated that people taking water before eating consume fewer calories. A tiny amount of research discovered that consuming nearly a quarter of a pitcher of cold water increased individuals metabolisms by 25% close to an hour later. This is because when you drink ice water, your system needs to exert considerable effort to reheat it to its core temperature. Since appropriate hydration reduces water retention, consuming water could also significantly minimize bloating and swelling in the face.

Aerobics or any other cardiovascular workout that increases your metabolic rate is ideal for reducing weight. Cycling, jogging, strolling, swimming, or many different forms of physical activity that increase your metabolic rate are OK. Cardio is good for accelerating weight reduction. Weight reduction has a shaping impact, mainly on the face.

A cardiac workout, or aerobic activity, is perfect for weight loss. Studies show that doing high-intensity cardio exercises often weekly will help you burn additional fat. Cardio workouts can be done at a minimal, medium, or excessive pace.

Experts discovered the impact of varied quantities of activity on excess weight in older women in some studies. During a year, all individuals engaged in medium- to extreme-intense exercises. However, these trials did not explicitly evaluate fat face reduction, but they do imply that aerobic exercise is very efficient at burning calories. Overall, losing weight is expected to have a shaping impact on the cheeks. As a result, you will naturally have a thinner face.

The sleeping position is partly to blame for the bloated, swollen face the next day. Sleeping with the look on the cushion can cause excess fluid and a puffy effect on the front. Sleep with your head lifted to allow lymphatic fluid to circulate freely. Pinching your face into the cushion causes excessive stress on the face and decreases circulation. You may also massage your cheeks before bed to get circulation going. Consider lying on the side or back to prevent undue stress on the front. A proper sleeping position might assist you in dealing with bloating and puffiness. To summarize, only ever lie on a flat surface with a cushion.

It is not possible to lose calories in your face; you may tighten your facial muscles. The following are some of the advantages of face exercises:

Facial workouts include the following:

According to one study, doing face workouts four times daily for 10 days enhanced muscle tone and the look of uniformity. It is critical to recognize that there isnt any evidence that face workouts decrease excess cheek fat. Only nutrition and comprehensive activities such as aerobic and strengthening exercises may help you lose weight.

Excess sodium consumption promotes dehydration, leading to inflammation and swelling in the face and in other places. Lowering your salt consumption might help you reduce the swelling.

Sodium is usually found as salt, although it is also present in many processed and packaged carbohydrates. Eating fewer processed meals is the most straightforward way to lower salt intake. Thus, consider making fresh and tasty meals at home instead of chips and prepackaged dinners. Fluid retention caused by sodium can cause the face to seem bloated. Eliminating packaged foods and limiting pre-packaged dinners will help you stick to a low-salt diet. In general, limit yourself to no more than one teaspoon of salt every day.

Frequent alcohol consumption can lead to dehydration, which causes the person to hold on to water. In rare situations, this can cause water accumulation in the face, making it seem swollen and bloated.

Liquor use may also increase weight. It provides refined carbs with no nutritional benefits. Eating empty calories raises a persons daily average calorie consumption, which promotes weight gain. Alcohol can decrease hormones that aid in feeling full. This might encourage a person to consume more calories in their diet. Heavy and excessive drinking seems to be among the most significant weight gain dangers. Some folks have the same reactions to modest alcohol consumption. Alcohol used in moderation, on the other hand, does not induce weight gain in most people. Individuals having difficulty losing face fat, particularly body weight, may want to try limiting their alcohol usage. This might be a wise decision for them.

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How to Lose Face Weight - Best Methods That Work - Startup.info

Ketchikans TOPS Club meets every Tuesday. (Eric Stone/KRBD)

A weight loss group with chapters all over Alaska and the U.S. is celebrating its 75th anniversary this year. The nonprofit Take Off Pounds Sensibly holds weekly meetings to encourage sustainable, long-lasting weight loss.

Roughly one in three Alaskans is obese and another third is overweight, according to data from the Centers for Disease Control and Prevention. And losing weight is hard. Take it from this reporter, who falls firmly into one of those categories.

Amanda Roussel is a member of the Ketchikan chapter of Take Off Pounds Sensibly, and she says, like many things, its easier when you have people cheering you on.

The philosophy theyve always had is, first its based on friendship. So as members, we support each other and encourage each other, she said.

The group, better known as TOPS, is celebrating its 75th anniversary and its 30th anniversary in Ketchikan. Roussel says she joined the group last August after struggling to tackle the citys steep streets.

I was walking up these hills in Ketchikan and it was hurting, she said. And Ive lost this same percentage of weight more times than Id like to mention. Im like, I have to do something different.

She says shes had success losing weight before like during the pandemic, when it became clear that obesity was a risk factor for severe COVID-19.

And so at that time, I made this very serious effort to lose weight. I lost 50 pounds in three months, she said. I gained all of that back and then some.

So she started looking for something different.

This time, I have to change my mindset, I have to know what my why is. And it cant just be something I do through a fad. Its not something I can do alone. Its not something I can do by beating myself up, she said.

TOPS is different from some other weight loss groups that promote specific diets or exercise regimens. Instead, Roussel says members see their doctor to get an idea of what a healthy weight is, and then start to take small, achievable steps towards that goal.

Sustainable and slow changes over time in lifestyle, Roussel said. So whether or not someones choosing to do intermittent fasting, or keto, or vegan, or vegetarian, or portion control or moderation, thats up to them. Its just, what are the sensible choices they need to make?

Dawn Lesterson, the groups state coordinator for Alaska, puts it this way.

Basically, TOPS promotes the exchange system, where you would keep track of how many macronutrients you eat protein, carbs, fat, et cetera. But they also promote exercise, she said. When you go to a meeting, theres a program that is given by some of the people in the group. And the programs are vetted by TOPS members and the board and other other health advisors. So theyre proven, and theyre effective.

She says members lean on each other for encouragement and ideas for a healthy lifestyle. Most meetings start with optional weigh-ins to keep members on track.

That accountability on the scale is a big one, she said. And then the support from the other members in that group is also tremendous.

TOPS has 17 chapters spread all over Alaska, and Lesterson says that across the state, members shed more than half a ton of weight last year. Thats about the weight of a grand piano. But thats not the end.

TOPS stands for Take Off Pounds Sensibly. And when these people get to their goal weight, they are called KOPS. They are now keeping off pounds sensibly, she said.

Lesterson says she lost 30 pounds after joining the group in 1995, and has successfully kept it off with the support of fellow TOPS members.

There is a fee $49 for the year, plus monthly dues averaging $5 that pay for things like awards and donations to the organizations that host the meetings. Lesterson says there are two chapters in Southeast Ketchikan and Juneau but all it takes to start a new one is four members, a place to meet, and a scale.

Wed like TOPS to grow, but we like the members to shrink, she said.

The first meeting is free. Roussel, from the Ketchikan chapter, says anyone curious should drop by .

Just come and see. Dont be embarrassed. Dont feel like theres going to be any pressure on you, she said. Come and see it and know that you are going to be loved and supported and have a common purpose with other people who are just trying to struggle through it together.

She says theres no wrong time to start pursuing a healthier lifestyle.

Ketchikans TOPS group meets at 5 p.m. every Tuesday at Rendezvous Senior Day Services at 2441 First Ave.

Correction: This story has been updated to correct Amanda Roussels affiliation with TOPS. She is a member of the Ketchikan chapter.

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Weight loss nonprofit celebrates 75 years helping members Take Off ... - KRBD

If you're trying to lose weight or reduce belly fat, you have probably heard that you need to stick to a low-calorie and high-protein diet. Such a diet allows you to stay full for longer and keeps unhealthy cravings at bay. In a recent Instagram reel, nutritionist Manpreet Kalra pointed out that many people opt for packaged cereals that claim to be high in protein. However, what they don't notice is that the other ingredients of these cereals can harm their gut and hormonal health. Hence, it is essential to choose naturally wholesome meals for breakfast. In this regard, the dietitian has shared a recipe for 'Power Protein Poha.'(Also Read:Kanda Poha, Tari Poha And More: 5 Maharashtrian Poha Recipes You Don't Want To Miss)Manpreet adds that many people avoid poha because they think that its carbohydrate content will cause weight gain. But following a balanced diet is much more helpful than blindly cutting out some food items. The dietitian has added certain nutrient-rich ingredients to the poha to enhance its effectiveness. She has also explained the benefits of each of them. Check out the recipe below.

To make this breakfast dish, soak poha and oats bran in a small bowl. In a pan, heat ghee and add mustard seeds, curry patta, onion and green chillies. Cook for a few minutes and then add peas, carrots, mushrooms, and capsicum. Cook them together and later add the poha and oats to the pan too (after draining out the water). Ensure that the pan is on a low flame and mix all the ingredients well. Add salt, turmeric and other seasonings to taste. Later, add sprouts and peanuts. Stir well and then let the poha cook for around 8 minutes. Squeeze a bit of lemon juice and serve hot!(Also Read:Oatmeal Diet For Weight Loss: All You Need To Know About This 7-Day Diet)

Because It Has PohaAccording to the dietitian, poha can help regulate blood glucose levels because it is a good source of complex carbohydrates, B complex vitamins and important minerals. Moreover, it is high in fibre and low in calories, thus making it a great addition to a weight loss diet.

Because It Has Sprouts

Sprouts are a superfood and can easily be added to many dishes, just like this poha.Photo Credit: iStock

They are a good source of protein and can improve leptin and insulin, says Manpreet. Sprouts are also high in fibre and thus make you feel full for longer periods of time.

Because It Has PeanutsThey are packed with healthy unsaturated fats that keep you satiated for longer and boost metabolism, according to the nutritionist. They are low in carbs and also have a low glycemic index, which means they could help combat insulin resistance.

Because It Has OatsOats also have a low glycemic index and research suggests that such foods are ideal for weight loss. They are loaded with fibre and protein while being low in calories.The best thing about this poha is that it also includes other veggies that guarantee you get essential vitamins and minerals. Check out Manpreet's original reel below, along with the complete ingredient list in the caption:

Try eating this poha for your breakfast regularly and experience its wonders for yourself. You'll realize that you can always rely on simple meals instead of complex solutions.(Also Read:Looking For Easy Breakfast Ideas? Here Are 7 Meals That Can Come Together In 15 Minutes)

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

Honey Chilli Chicken Popper Recipe | How To Make Honey Chilli Chicken Popper

About Toshita SahniToshita is fuelled by wordplay, wanderlust, wonderment and Alliteration. When she is not blissfully contemplating her next meal, she enjoys reading novels and roaming around the city.

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Want To Lose Weight? Try This Protein-Rich Poha For Your Next Breakfast - NDTV Food

Looking to set reasonable weight-loss goals that are actually fun and allow you to eat more? Youve come to the right place!

Ilana Muhlstein, a registered dietician and author of You Can Drop It!, shares ways to make a healthy lifestyle easier and more attainable.

Growing up, Ilana says she struggled with her weight and did not find traditional weight-loss methods to be effective. For years, I was taught to count calories or eat smaller portions, which obviously wasnt working, she says.

However, after using her scale as an accountability tool, Ilana lost a whopping 100 pounds AND kept it off. Ilana says this experience inspired her to become an expert on the subject in order to change the narrative around weight loss into something that can be joyful, fun, positive, and even celebrated.

She even says youll never say no to eating.

Here are her four tips:

Ilana says she created her More? Sure! model for anyone with a big appetite or who attends social events with a lot of food options. The aim is to follow this cycle in order to stay in control of your eating.

At the top of the cycle is water. Drinking 16 ounces of water is going to help you set a positive tone and pace yourself with your food choices, she says.

Ilana says your first bite should be a veggie, and then a protein.

After this, she says to choose a smart carb with lots of fiber. However, what happens if you eat something delicious, such as smashed potatoes, that taste way better than you thought they would?

Ilana says Sure! but go back to the cycle by drinking more water (or tea) and eating more veggies before you indulge.

With my 'More? Sure!'model, youre never saying no to eating. Youre just approaching balanced eating in a way that will lead to positive weight loss.

A goal is so much more successful when it feels attainable and you actually have a deadline, Ilana says.

She adds that in addition to your larger weight-loss goal, you should set a 2-pound weight-loss goal in 7-21 day increments.

Because no matter what age or stage of life youre in, those 2 pounds do add up, she says.

Ilanas 2:2 rule is simple: eat two cups of veggies by 2 p.m.

Because veggies make you feel full and help you lose more weight, she says.

Ilana adds that you can actually eat more to weigh less as long as youre filling up with voluminous, flavorful veggies.

The more [veggies] you eat, the better youll start to look and feel.

Ilana says to be mindful of open-ended foods, which she defines as large bags of chips or pretzels that dont have a specific serving size.

If your environment is set up with all these temptations, youre going to have a much harder time, she says.

Instead, Ilana recommends sticking to foods with trackable serving sizes, like whole fruits, pre-sliced breads, or 100-calorie packs of popcorn.

When you set your environment up for success, youre setting yourself up for success. Because ultimately, whats in sight ends up in [your] stomach.

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Nutritionist Offers 4 Tips for Easier Weight Loss Journey - Rachael Ray Show

A mum who suffered three heartbreaking miscarriages has shed 35kg naturally - without stepping foot in a gym.

Brittany Gordon-Brown, from Queensland, was hoping to fall pregnant again in the hopes of growing her family after she gave birth to her first child, daughter Maila, four years ago.

But as she tipped the scales at 115kg, the 35-year-old started to think her weight gain sparked multiple health issues and infertility struggles that shattered her dreams of having more kids.

For more Health & Wellbeing related news and videos check out Health & Wellbeing >>

I have never felt such painful loss until my first miscarriage. It was devastating, Brittany tells 7Life.

By the time the third miscarriage happened, I started to think it had to be my body failing these poor children.

My first focus was weight loss to ensure my diet and body function was processing correctly.

Determined to turn her life around, the administration officer went from a size 20 to 12-14 after she tweaked her lifestyle.

Years before her dramatic body transformation, Brittany lived off an unhealthy diet of convenience foods.

I didnt know how to eat and would grab whatever I could while juggling a child and a full time job, she recalls.

I found I was eating a lot of carbs and fats. I had no idea how or where to start and I seriously needed my hand held.

According to a global research, the average woman gains about 11 to 15kg during pregnancy.

Brittany says she ended up putting on 35kg.

As she was raising her daughter while struggling with her pregnancy weight, she was desperate to overcome her unhealthy habits when she started suffering excruciating knee and joint pain.

Ive never felt more self conscious than I did when I weighed 115kg, she says.

I was so tired all the time and my right knee was giving way.

I was constantly visiting the physiotherapist and doctor because I never felt physically or mentally right.

But after numerous miscarriages, I decided enough was enough. I knew I had to lose the weight if I wanted to feel healthy.

Her slim chances of getting pregnant again sparked her weight loss.

Knowing we werent going to be having any more children was the catalyst for me, she says.

If I couldnt fulfil the goal of growing our family, I needed to get into my best shape to ensure our four-year-old daughter Maila had a healthy and happy mother to rely on.

In November 2021, she signed up to the 1:1 Diet by Cambridge Weight Plan, a low-calorie meal replacement that she combined with healthy eating and regular exercise.

While on the diet, I didnt exercise at all, she says.

I was far too self conscious of my own body and what I would look like when I exercised.

Within five months of healthy eating, she dropped 18kg.

Once I got to 75kg, I started doing Pilates and jogging to start working on my core strength, she says.

Starting the diet was the best decision I ever made as Ive developed such healthy lifestyle habits now.

More than 15 months on, she has lost an impressive 28kg.

Its amazing how fast the weight comes off if you stick to the plan and focus on the goal, she says.

I honestly dont think I would have lost the weight without this diet.

Brittany now follows a healthy diet - but occasionally treats herself to her guilty pleasures.

Just not every day, she says.

I stay really good during the week, and sway a little bit on the weekends.

We still need to live. All the hard work at the start takes the guilt out of the equation now.

BREAKFAST: Protein smoothie

LUNCH: Chicken salad

SNACK: Yoghurt and granola

DINNER: Steak with vegetables

Calorie counting is still necessary to maintain, but its a lot easier now, she says.

Her fitness has ranged from a body re-composition workout routine to strength training.

Its excellent and makes me feel great, she says.

Brittany, whos currently 73kg - feels happier and healthier than before as she can fit into her favourite outfits again and enjoy an active lifestyle with her little girl.

Old pictures of myself make me feel sad that I left the weight on for so long, she says.

But new pictures of myself make me feel really proud of myself.

I feel like a new, and even sexier woman.

For more engaging lifestyle content, visit 7Life on Facebook.

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How to lose weight naturally: Size 20 mum Brittany Gordon-Brown who suffered three miscarriages after weight spiralled drops 35kg - 7NEWS

It's a well-thought opinion that breakfast is the most important meal of the day, as the right choice will set you up for the morning and get you ready for anything. But if you're doing intermittent fasting, which involves not eating for a certain amount of hours overnight, you might be trying to avoid breakfast as soon as you wake up.

It can be hard to know which of these options is best for losing weight - and so to help people, diet guru Michael Mosley has delivered his verdict. Author of the hugely popular Fast 800 books, Michael has long been an advocate for sustainable weight loss, and has made an Instagram post surrounding breakfast being a key part of shedding the pounds.

Coventry Live reports that in the post, Michael said: "We are often told that eating a good breakfast is a simple way to control your weight. If you skip breakfast, then you will get hungry later in the day and snack on high calorie junk food. Eating breakfast revs up your metabolism, preparing you for the day. It seems a plausible suggestion but is it true?"

Explaining the theory further in a blog post, he wrote: "To test this idea researchers got 300 overweight volunteers and asked those who normally skip breakfast to eat breakfast, while those who routinely ate breakfast were asked to skip it. They weighed the volunteers beforehand and 16 weeks later."

"So what actually happened? Well, the breakfast skippers who had made themselves eat breakfast lost an average of 0.76kgs. While the breakfast eaters, who had spent 16 weeks skipping breakfast, lost an almost identical amount, an average of 0.71kgs."

Researchers confirmed that the recommendation to eat breakfast "had no discernible effect on weight loss in free-living adults who were attempting to lose weight." If you find you snack less throughout the day after eating a healthy breakfast, then you should still go for it.

Dr Mosley eats breakfast every day, but there's something you can do in addition that may help you to lose weight. Speaking to the Daily Mail last year, he said: "When you get up in the morning, you may be in a rush to tuck into your breakfast and get out of the door. Or you may be happy to hold off eating for a while (a lot of people find they don't get hungry until later in the day).

"One reason why you might want to delay breakfast if you're not ravenous is that, by doing so, you will be extending your overnight fast (i.e. how long it has been since your last meal)."

Dr Mosley suggests to go with whatever works for you and not to feel guilty if you do not have breakfast - but try to avoid indulging later in the day if that's the case.

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Michael Mosley reveals if skipping breakfast will help you lose weight or not - Daily Record

1. Skipping breakfast

While skipping breakfast may seem like a good way to reduce your calorie intake and lose weight faster, Boyer warns that the opposite is actually true; as it turns out, eating a satiating breakfast is a crucial part of sustainable weight loss."Make sure to eat breakfast after waking up," he says. "Skipping breakfast can lead to blood sugar spikes and hormonal imbalances that can cause bloating and inflammation."

Of course, it's important to choose a healthy breakfast. As far as the best foods to eat, he recommends "opting for a whole grain-rich breakfast with protein and fiber to keep you feeling full longer and prevent cravings later in the day." You should also be sugar to stay away from sugary, refined carbs. We'll get into that below.

While eating breakfast is an essential part of your overall health, the food you choose to eat first thing in the morning can make or break your weight loss efforts. Hunnes says that, especially if you're trying to slim down, it's important to avoid too much sugar and refined carbs. These can come in the form of pastries, cereal, bagels, and more. If you reach for these foods first thing in the morning, you'll be setting yourself up for blood sugar spikes, crashes, cravings, and overeating later in the day. Ultimately, all of this can throw a wrench in your weight loss efforts.

"The least healthy type of carbohydrates to eat are ultra-processed carbohydrates that are frequently found in packaged foods such as pastries like Pop-Tarts, energy bars, and pastries," Hunnes says, explaining that they "provide no nutritional benefit" and are "often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds," which frequently leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage)." Say it ain't so!

If you want to start your day with a bit of sweetness, there are several healthy options that won't put your weight loss goals at risk. Hunnes recommends some fruit or naturally sweetened oatmeal, both of which can provide a good amount of fiber in order to reduce inflammation and promote weight loss. Noted!

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2 Breakfast Mistakes Preventing You From Losing Weight - SheFinds

IF you're trying to lose weight, you have probably heard the same things over and over again.

Monitoring your choices of food and exercise, as well as your alcohol intake is pretty standard advice when it comes to watching those numbers come down on the scales.

If you like a tipple, you might be disappointed when social media stars say cutting out booze is one of the best ways to build muscle.

Muscle mass is important for weight loss as the more muscle mass you have, the more calories you will burn.

And experts have said that having a higher muscle mass is actually helpful when it comes to burning calories and fat.

But the good news is, you don't completely need to cut out booze and studies have shown you can have two beers and still lose weight.

A study published in 2015 found that moderate daily alcohol intake for two weeksdid not impair muscle growth.

While the study was carried out on rodents, expert say this implies that a beer or two is unlikely to impede your ability to build muscle in a response to resistant exercise.

Resistance trainingincreases muscle strength by making your muscles work against a weight or force.

It includes using free weights, weight machines, resistance bands and your own body weight.

Professor Colleen Deane, of Clinical, Metabolic & Molecular Physiology, at University of Nottingham said you might actually also have an alcohol threshold.

Writing in The Conversation, she said: "Once you go over it will negatively affect the bodys muscle growth response to resistance exercise.

"Alcohols effect on the bodys hormones specifically testosterone may also impact muscle gains. Testosterone is a hormone that helpsincrease muscle massin response to resistance exercise training."

The expert added that moderate doses of booze - approximated at two beers - can increase testosterone levels.

"The downside, though, is that this increase doesnt last very long, making it therefore unlikely to significantly contribute to muscle gain.

Some research shows that lots of booze can actually do the opposite and reduce testosterone levels.

"This suggests that theres a threshold beyond which alcohol impairs the benefits of exercise," Prof Collene said.

But separate research has also shown that you can counteract the negative effect of alcohol on muscle growth to some extent by ingesting lots of protein.

Eating between20g-25gof protein after exercising - the equivalent of approximatelythree large eggs - the study suggests.

"This is likely due to the fact that protein intake is one of the main drivers of muscle growthin the body," the expert said.

The average person can burn anywherebetween 108-216 caloriesper 30 minutes of weightlifting - depending on the intensity of their workout.

A pint of beer, on the other hand, contains around200 calories.

"So, its unlikely your post-workout drink will lead to excessive weight gain," she explained.

"But regularly indulging in heavy alcohol consumption mayincrease your risk of gaining weight.

"If youre someone who enjoys having a couple drinks throughout the week, it looks like a post-workout drink or two is unlikely to hamper your efforts to gain muscle though binge drinking could," she added.

Official guidelines recommend that both men and women should not drink more than14 units of alcohol a week.

One unit is either 10ml or 8g of pure alcohol, which is meant to be the amount the average adult can process in an hour.

If you are concerned about your own or a loved ones drinking,speak to yourGP.

They'll be able to explain what help is available after assessing your drinking habits, from counselling to medicine and support groups.

TheNHSrecommends having alcohol-free days and not bingeing.

How to get help with your booze

There are plenty of helpful resources and tools to help you with your drinking issues.

Drinkline - Call 0300 123 1110 (weekdays 9am to 8pm, weekends 11am to 4pm).

Alcoholics anonymous- free self-help group that offers a 12 week plan

Al-Anon- A group for family members or friends struggling to help a loved one

Adfam - a national charity working with families affected by drugs and alcohol

National Association for Children of Alcoholics (Nacoa- helpline for children who have parents who are alcohol dependent - call 0800 358 3456

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Scientists reveal the exact number of beers you can drink after exercise and STILL lose weight... - The US Sun

With endless amounts of information from social media promoting slimming teas and fad diet trends, and online platforms promising miracle weight loss solutions it is easy to become overwhelmed.

With this in mind, Ria Komninos, Accredited Dietitian and Nutritionist with My Muscle Chef says we often forget the basics of balanced eating for weight loss.

"We fall into the trap of trialling and testing these trends, which is ultimately unsustainable," she tells 9Honey Coach.

READ MORE: How to create a meal plan that is high in protein and easy on your wallet

So to help, Komninos busts some of the common food myths associated with losing weight and living a healthier life.

Calorie counting is a popular method of losing weight and is based on consuming fewer calories that you can burn, putting you in a calorie deficit. When trying to lose weight, many of us look for low calorie substitutes for our favourite foods. This is the right first step however it is important to keep in mind sticking to portion controlled amounts to ensure you stay within your daily calorie target.

However, our bodies are all different and the number of calories each individual needs depends on a range of factors including current weight, height, and activity levels.

Additionally, not all calories are created equally. This leads us into the next myth.

Carbs are essential for a well-balanced diet, and more so, whole grain carbohydrates contain fibre which can support weight loss. Our bodies also need carbohydrates for energy throughout the day. Including foods such as oats, brown rice, multigrain bread, and fruits into your diet you can enjoy a nutritious variety of foods whilst having a sustainable approach to weight loss.

The right balance of macronutrients (carbs, proteins, and fats) and micronutrients (vitamins, minerals, and antioxidants) are important for a healthy body but also encourage sustainable and long-term weight loss.

Yes, you can enjoy rice, pasta, noodles!

READ MORE: Warning against popular 'egg diet' for weight loss on TikTok

You've probably been told that eating at night is bad and the best way to avoid 'metabolic slowdown' is to stop eating at a certain time.

You aren't going to put on weight if you eat after 8pm, but it is important to be more mindful in the evenings.

It's natural to be more tired later in the day and you may not want to plan meals, cook, and clean. This often causes us to snack more towards the end of the day which can increase our calorie intake. We also tend to choose unhealthy snack options such as chips, crackers and sweet treats such as ice-cream and chocolate.Snacking in front of the TV also means you aren't focusing on how much you are consuming.

This is why fresh, portioned meals and high-protein snacks are a great fridge and pantry staple.

Diet vs Exercise has been a long debate. While a combination of exercise and diet is best for weight loss, the foods we consume are ultimately more influential on our body weight.

Ever wondered why you can't 'run' away those kilograms? It's much easier to consume calories than it is to burn them off, which is where some people can go wrong.

READ MORE: Nutritionist shares the foods you should be having before and after your workout

Lastly, the mindset of a 'diet' can be restricting and hard to stick to. While this can be true for many weight loss solutions advertised to us, there are options available that allow you to enjoy the foods you love, without the guilt or feeling restricted.

Nothing beats a hearty cheesy lasagne or a decadent chocolate treat for dessert, but adding options from My Muscle Chef means you can enjoy everything without blowing out your daily calorie count.

When approached correctly, a weight loss journey can be filled with delicious food and lead to an increase in energy levels, lower hunger and cravings and more confidence. You just have to have the right information.

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Rounding up the cheap superfoods you can add to your diet

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Five common food myths when it comes to losing weight and living a healthier life - 9Honey | Coach

Follow these five Ayurvedic practices that not only encourage you to lose weight by eating healthy but also exercising your body and boosting its fitness levels.

Updated Mar 9, 2023 | 10:05 PM IST

Ayurvedic weight loss practices. Pic Credit: Pexels

In today's day and age, people resort to various health fads, diets, and even lifestyle choices to shed some weight as quickly as possible. More than often, this is being practised without taking into consideration, the risk and side effects of following a certain diet.

This can sometimes lead to serious health complications at the cost of looking slim and 'fit'. It is always important to have a sense of structure, discipline, and patience in abundance when it comes to losing weight since it takes months, and even years to reach your desired fitness goals.

In order to lose weight in a healthy manner, it is essential to have a balanced, healthy diet followed by a rigorous and frequent exercise routine in order to engage your body and keep it healthy.

With that being said, here are 5 Ayurvedic remedies, as suggested by Dr Deshmukh to lose weight in a healthy manner.

Have a hearty lunch

The Ayurvedic expert suggests having a heavy lunch that includes protein, fat, and carbohydrates. Having foods such as salads, dal, rice, and curry with a touch of ghee or curd will help allow the body to take some time in digesting the nutrients, which will enable you to consume fewer calories at night.

Have home-cooked meals

Foods ordered from outside are tasty but they are unhealthy to a great extent since they contain huge amounts of fats and carbohydrates. Instead, switch to simple meals cooked at home made with vegetables, lentils, and whole grains are not only healthy and fused with various nutrients but also provide the body with fuel needed to perform the day's functions with ease.

Do yoga or walk after a meal

Try to perform yoga or walk outside for 15 minutes after a meal since an intense activity is required along with a healthy diet to lose weight.

Drink warm water every day

Warm water has the ability to break down fats into molecules which then makes it easy for the digestive system to burn. It is therefore advised to drink at least 2-3 litres of warm water every day to boost metabolism and consuming it half an hour before a meal will help control your appetite as well.

Include Ayurvedic remedies

There are various natural remedies that aid in weight loss and keeping the body healthy. One can consume roasted fenugreek seeds along with a glass of warm water or even have Triphala to drain the body of toxic chemicals and impurities while boosting its metabolism.

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