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When it comes to losing weight, there are all sorts of articles and books you can turn to for advice. But is it any good?

Theres a lot of money to be made in this industry, and, with that, plenty of suspicious advice has infiltrated the internet.

So The National turned to a few UAE experts to sort some of the facts from the fiction.

As exciting as that might sound, you cant actually out-train a bad diet, says Baraa El Sabbagh, a dietitian and personal trainer.

The concept of calories in versus calories out is key in weight management, so as long as youre eating fewer calories than youre burning, you should be able to lose the weight.

But if your food choices are unhealthy, this will eventually take a toll on your body. Youll face poor digestion, fatigue, low energy and food cravings.

You wont actually see much progress with the exercise if youre not choosing the right foods for adequate muscle building and recovery, either, she adds. With time, this will lead to low compliance and failure in reaching weight loss goals.

The most successful method to long-term weight loss is actually tapping into a mindset that will last a lifetime rather than trying to cheat the system.

Nadine Aoun, a clinical dietitian at Medcare Women and Children Hospital, says there is some truth to this. Scientists have found that an ingredient in cinnamon could help fat-burning in humans, she explains.

Cinnamaldehyde is an essential oil that helps give the spice its distinctive flavour and has been proven to protect mice against obesity in previous studies. Now, researchers at the University of Michigan have claimed the oil also activates thermogenesis, a metabolic bodily process that burns calories to produce heat.

What that means is the process can actually help kick-start weight loss, although, of course, you cant just depend on cinnamon in order to achieve your goals, Aoun warns.

Fact or fiction? Eating late at night or close to bedtime makes me put on weight.

The current research shows no physiological reason why eating before bed should cause weight gain, says Maria Abi Hanna, a clinical dietitian and eating disorders practitioner at Right Bite. Many studies, though, do prove that people who eat at night are more likely to gain weight [for] several reasons.

For a start, people who eat later at night tend to emotionally eat, especially after a long day when they might be stressed out, bored or tired, she says.

We tend to overeat at night to compensate for the missed calories

Maria Abi Hanna, clinical dietitian and eating disorders practitioner, Right Bite

When we emotionally eat, we tend to make poor food choices and crave food that is high in salt, sugar or fat. It is usually common that we grab a chocolate bar, a bag of chips or order junk food after a hectic day at work, for example.

Another reason why some people gain weight eating late at night is that they might not be eating enough during the day and, when we do that, we tend to overeat at night to compensate for the missed calories.

Theres another downside to eating before bed, Hanna adds: It may cause indigestion and reflux, especially when you eat big amounts close to bedtime.

Carbohydrates have often been demonised, but we do actually need them in our diet, says Maria Marlowe, a holistic nutritionist and author of The Real Food Grocery Guide. We do need to be mindful of which types of carbohydrates were consuming, though, she adds.

Healthy carbs include vegetables, fruit and whole grains. These can indeed be a part of a healthy diet and come packed with added fibre, nutrients and antioxidants.

What we should be avoiding are refined carbs such as bread, cereal, pasta and anything with refined sugar, Marlowe explains. Whenever grains are refined, they become [higher on the] higher glycemic [index] and lose much of their fibre and nutrition. High glycemic foods, she explains, are associated with weight gain, while low glycemic foods are associated with weight loss. Thats because they contain carbohydrates that the body digests rapidly, causing blood sugar and insulin to surge and then dip.

In the middle, there are starchy vegetables, like potatoes and corn. These are best consumed in moderation, because they have a high glycemic load.

A cup of potatoes, she says, actually has a similar effect on blood sugar as a can of soda or a handful of jelly beans.

Jo Owen, a holistic health and nutrition coach, and founder of Nourish, Flourish and Fly, says yes and no. Any diet you commit to will work no question of it but if you dont change your lifestyle and aim for long-term, sustainable approaches to your holistic health, success will be short-lived.

She says weve been trying to control our eating habits in crazy ways for centuries. In 1727, Thomas Short observed that fat people live near swamps. His treatise titled The Causes and Effects of Corpulence introduced the only logical weight loss tip he could deduce: move away from the swamp.

A lifestyle change means you commit to a lifelong way of eating and living that does you long-term good

Jo Owen, holistic health and nutrition coach

Owen says shes tried low-fat, high-carb, cabbage soup and lean cuisine diets herself, until she realised she needed to take a more holistic approach. People who go on a diet always see it as a fixed, finite thing Im on a diet until I lose 10 or 20 pounds.

The word diet isnt helpful, either, she adds. [It] conjures up a restrictive forbidden fruits mentality or a feeling of lack. What happens is people try a diet for a certain amount of time, then go back to living exactly the way they were before, or even overdo it for a while due to the feeling of being restricted, and then end up right back where they started.

A lifestyle change, on the other hand, means you commit to a lifelong way of eating and living that does you long-term good.

I know it can seem impossible, because youre still thinking about it as being on a diet for the rest of your life, but it simply isnt the same. A clean, whole foods approach to your nutrition doesnt just affect your weight, it affects your entire life its good for your physical, mental and emotional well-being.

She suggests starting small. For instance, you could introduce a few new dishes into your repertoire at first and then gradually begin to crowd out unhealthy behaviours with healthy habits.

You should be eating delicious meals every day, you should feel satisfied after eating them and your tummy should not be grumbling with hunger within a couple of hours unlike with diets.

Drinking water does indeed help boost your metabolism, says Hanna. It also cleanses your body of waste and toxins, and can act as an appetite suppressant as it takes up stomach space.

Sometimes you may also mistake thirst for hunger and drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking and manage cravings.

Make sure you always stay well hydrated by drinking at least two litres of water a day.

It may have a modest effect, says Aoun, but dont eschew your other exercise or healthy eating habits just yet. A randomised, clinical trial recently published in the Journal of Functional Foods showed that apple cider vinegar might help with weight loss. Study participants drank 15 millilitres of the stuff a total of two tablespoons with lunch and dinner, and also ate a diet that was 250 calories less than their daily estimated requirements.

Current research shows that apple cider vinegar promotes fullness, suppresses appetite and improves blood sugar

Nadine Aoun, clinical dietitian, Medcare Women and Children Hospital

The researchers found that apple cider vinegar significantly reduced weight. Those taking it lost an average of about four kilograms over the 12-week study period, while those who didnt only lost just over 2kg. Researchers argued the ingredient helped curb appetite, potentially leading to more weight loss.

Hanna says more studies need to be done to prove the impact, however. Current research shows that apple cider vinegar promotes fullness, suppresses appetite and improves blood sugar and insulin response. For maximum benefit, it is recommended you mix about one to two tablespoons of apple cider vinegar with water per day.

"Though it has proven to have a positive impact, it is still not a magic formula and there are other factors to consider when it comes to successful weight loss.

Just as we should be consuming healthy carbohydrates, we should also be consuming healthy fats, explains Marlowe in her book. These support our health. We should avoid refined carbs and oils, which both wreak havoc on our health and waistline.

Healthy fats are unrefined fats from nature, she says. They include ingredients such as olive oil, avocado, nuts and seeds. These are the types of fats that are found in the Mediterranean diet, considered one of the healthiest ways of eating.

Unhealthy fats are generally refined and man-made. During processing, refined oils like canola, corn, soy, sunflower, safflower, cottonseed, peanut and vegetable oils are heated to high temperatures and heavily processed, which causes the unsaturated fatty acids from the seeds to oxidise, creating by-products that are harmful to human health, including trans-fats, which spark inflammation, age us and contribute to chronic illness and heart disease.

Gluten is bad for some people there is a distinction, says Hanna. People who suffer from Celiac disease should avoid any food items that contain gluten as it triggers an inflammatory response in their small intestine causing malabsorption of nutrients. Also, people suffering from certain autoimmune diseases, such as arthritis and Hashimotos, and those with gluten intolerances or sensitivities, will also benefit from avoiding gluten.

There are some theories that suggest the human body cant digest the quantities of gluten we consume in our modern-day diets, however more research is needed to confirm this, she adds. Currently the best way to know if one should avoid gluten is to first rule out Celiac disease or any other autoimmune disease that would benefit from a gluten-free diet and the next step is through trial and error and monitoring whether one suffers from any symptoms that may occur after gluten exposure.

Its important to remember that gluten-free foods are commonly less fortified with folic acid, iron and other nutrients than regular, gluten-containing foods, adds Aoun. They can also be more expensive.

And gluten-free foods tend to have less fibre and more sugar and fat. Several studies have found a trend towards weight gain and obesity among those who follow a gluten-free diet.

This is sort of true, says El Sabbagh. "This Instagram trend is growing by the day, but are there scientific facts to back up the benefits of celery juice? The answer is yes and no.

"Celery is filled with fibre, potassium, folate and manganese. These are all very important nutrients for the body that can help with numerous ailments like inflammation, cholesterol, allergies and blood pressure."

But the trick is not to juice celery, she adds. "Juicing removes the fibres, which are essentially why were eating it. Have a celery whole, and it will benefit you a lot more."

Updated: April 19, 2020 08:23 PM

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Does drinking apple cider vinegar help me lose weight? We ask experts to bust 10 health myths and reveal diet truths - The National

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Diksha Chhabra, Certified Nutritionist and Fitness Expert has shared some weight loss hacks and tips that you can follow during quarantine and shed extra pounds.

Coronavirus led lockdown has changed our daily routines drastically. New sleep cycle, eating patterns and hardly any workout is our new regime. Instead of succumbing to lethargy and laziness, it of utmost importance to be active and avoid mindless munching, as the same can lead to weight gain. And we all know, how weight gain is linked to several health disorders. Binge eating is actually normal during such situations. As per studies, being stuck at home and stress and anxiety can trigger our brains to snack more often.

If you have been binge-eating along with binge-watching then it is highly recommended to watch out what you eat. Have you witnessed weight gain during this lockdown period? And want to know which are some of the simple and effective ways to lose the extra pounds? Then you are at the right place. We asked Diksha Chhabra, Certified Nutritionist and Fitness Expert, Founder of Diksha Chhabra Fitness Consultants, to share some weight loss hacks one can follow during quarantine and lose weight.

1) Keep yourself hydrated

Her first tip is to stay hydrated all the tines. She said being lockdown, especially during summertime may lead to less drinking of water. It is necessary to be hydrated as enough fluids will help in detoxification of your body and keep your electrolytes in check.

2) Don't do extreme dieting

The next tip was about how extreme dieting can backfire during the lockdown. She said that ingredients are difficult to find, you have extra work at home/office and that's why it is important to eat healthy and balanced. "To keep your spirits high tasty and healthy meals really work. Try to include all the macro and micronutrients in your every meal. Have a good amount of 50-100 GM's Protein, 50 - 100 GM's carbs, 10 - 20 GM's of fat and ample amount fibre, fruits and vegetables to balance your daily requirements."

3) Move around as much as possible

Moving around has, unfortunately, has gone down as we are staying at home and there is a restriction of space. However, we should be moving around in the house as much as we can. Diksha said, "We are bound to be inside, better keep moving now and then within the walls." Also, prolonged sitting can reduce the metabolism rate, thus affecting weight loss.

4) Experiment with recipes

Time is ripe to leave the boring way to eat your regular food and experiment and learn something different. Make sure it's healthy and complete. Right from salads to healthy soups to low-cal dishes, you can whip so many healthy dishes instead of fried and unhealthy ones.

5) Combine bodyweight and with light weights/resistance in your routine

Diksha stated how resistance training at home can help you to lose weight. She said that you can do resistance training even with a household item such as bottles, pots, and bags, etc for the routine. She said, "Additional bodyweight exercises will take your strength to the next level. Spare at least 45 mins of daily exercise for holistic health. Also, add 5-10 mins of breathing exercises and meditation early morning or before bed, this ll help in dealing with stress and anxiety."

6) Spot cardio can aid you

Diksha said, "don't miss out on the calories you used to burn during morning walks, running or swimming. So now, you can switch to on the spot cardio. Incorporate skipping, stairs, HIIT cardio, and step-ups among others.

7) Eat mindfully

We recently shared how important mindful eating is for not only weight loss but also for overall health. Diksha stated, "Don't confuse boredom and thirst with hunger. Stop binging and eat mindfully.m Set your portions and meal timings."

8) Including immunity and weight loss boosters

You can have immunity booster concoction made with cinnamon, ginger, lemon. You can also add citrus fruits like amla and immune-boosting turmeric in your everyday diet. Food items rich in vitamin c, and spices with medicinal properties can really work wonders for your overall health and wellness and of course aid in weight loss too.

Keep yourself safe, follow lockdown rules and make sure you to include healthy foods and exercise daily.

Self isolation is lonely, let's become companions for each other. Click here to share your lockdown stories anonymously and read what other's have shared.

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A broadcaster who hast lost over six stone in weight is hoping to help people stay healthy during lockdown.

Matt Vaughan, who grew up in Yate and has also lived in Stroud, did not want to be 'that fat dad at the school gates' so he decided to do something about his weight.

He has tried several diet plans throughout his life but found the diet he tried as part of the ITV Save Money: Lose Weight show worked for him.

Matt has also appeared on another ITV show, Change Your Tune.

I have been a road tester of the Dukan diet for just over a year. I like it because its easy to follow, the rules are simple and it has changed the relationship I have with food," said Matt.

Matt, formerly a presenter on Gloucestershire's Sound Sound FM and also STAR Radio, has also created a blog called The Diet Journey to show how anyone can create nutritious meals without being a culinary expert.

I know how hard things are to stick to a plan at the moment and if you have fallen off the wagon, I understand how hard it is to get back on it.

"The thing thats really good about this plan is that you only have to do 30 minutes of walking each day and you dont starve yourself - you actually get to eat," Matt said.

To help others to battle the bulge during the lockdown, Matt is giving away a copy of the diet book he swears by - The Dukan Diet by Pierre Dukan - as well as his personal meal plan.

To win Matts diet plan go to one of his social media channels @OnAirMatthew on Facebook, Instagram or Twitter by the end of April and full details will be there.

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Broadcaster aims to help people lose weight during lockdown - Stroud News and Journal

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Yoga is a practice that can help build a stronger connection between your mind and body. While there are many types of yoga, some focus more on meditation and mindfulness, and others focus on strength and endurance.

As part of a regular exercise regimen, yoga can help you lose weight because it burns calories. But perhaps the larger benefit of yoga is the potential to increase mindfulness, which can reduce stress and help you live a healthier overall lifestyle.

Yoga is a set of physical, mental, and spiritual practices that help participants focus on their breath and feel more connected to their bodies.

Yoga includes a heavy emphasis on bringing attention inward, says David Chesworth, ACSM-Certified Personal Trainer and Fitness Director at Hilton Head Health. Breathing is always a part of fitness, but in yoga youre really emphasising a certain type of breath that you connect with body positions and postures.

There are many different types of yoga, and while they all work on connecting breath with movement, some types of yoga are better suited for certain goals.

As part of a regular exercise routine, yoga can help you lose weight, but it isnt necessarily the best method for everyone.

When it comes to weight loss, youre gonna burn calories doing yoga, and so, it will help. Chesworth says. But I wouldnt necessarily say if youre trying to lose weight that yoga is the golden bullet.

In addition to the mental health benefits of yoga, the practice can increase flexibility, strengthen and tone muscles, and enhance mobility.

If youre already physically active, adding yoga to your exercise routine two or three times a week could help with your weight loss goals, Chesworth says. And if youre just starting out, you can aim for once a week and build up from there.

The type of yoga you do also plays a role in weight loss, Johnson says. Some of the more physically demanding styles of yoga, like Vinyasa or Bikram incorporate postures that are more aerobic and weight-bearing, meaning they burn more calories and build more muscle than other types of yoga, and may lead to faster weight loss.

Even just a few weeks of a regular yoga practice can lead to health benefits and weight loss. For example, a 2013 study published in the Journal of Alternative and Complementary Medicine showed a 10-day yoga program resulted in weight loss and a reduced risk of heart disease in overweight men. The men in the study had a body mass index (BMI) of 26 or greater and lost an average of 1.9 kg of weight.

Another 2013 study examined the effects of restorative yoga on overweight women and found those who participated in a 48-week yoga program lost more weight over a six month period than those who participated in a stretching program but not yoga. The yoga group lost 34 square centimeters of fat directly under the skin compared to 6 square centimeters for the group that participated in the stretching program.

While yoga may not burn as many calories as other aerobic exercises like jogging or walking, it can increase endurance and strength, which helps with weight loss, Johnson says.

A regular yoga practice can also increase mindfulness and reduce stress, which can help improve nutrition choices and contribute to a healthier lifestyle. For example, yoga may allow you to feel more in touch with your own body and respond better to hunger cues, or have a higher awareness of your eating habits and how to effectively change them.

If youre new to yoga, a good way to start is to reach out to a local studio or hire a yoga instructor.

With a few lessons from a private instructor, one can learn to perform common breathing exercises and postures, and learn a little more about the history and philosophy of yoga, Johnson says. An experienced instructor can guide an individual on the proper alignment of the body in the postures based on the individuals unique ability and experience.

If youre already active, but want to incorporate yoga as part of a weight loss plan, try working it in a couple days per week as a supplement to your other workouts, Cheswoeth says. If you feel intimidated by the idea of yoga or you dont have a local studio available to you, you can check out online resources, many of which are free and offer yoga for all types of levels.

Some poses you can start with at home include:

Start in a wide straddle. Point your right foot 90 degrees to the right and your left foot 10 to 15 degrees to the right as well. Look over your right, middle finger, so both your right foot and eyes are pointing to the right. Lengthen through the arms and bend your front knee so that its directly over your front heel. This pose can strengthen and build endurance in the legs and outer hips.

Sit on your mat and extend your legs in front of you. Bend your knees and lift your feet off the floor so that your shins are parallel to the floor. Extend your arms so they are parallel as well and hold for 30 seconds. This pose will strengthen your hip flexors and abdominal muscles.

Start on all fours, then step your feet back with your heels lifted. Strengthen through your arms as if youre about to do a pushup. Engage the core and hold for 30 seconds. This pose helps strengthen the core and burn belly fat.

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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

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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

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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

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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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The human body contains around 60% water, which plays a key role in all aspects of life.

Yet, many people worry about water weight. This especially applies to professional athletes and bodybuilders who wish to meet a weight category or improve their appearance.

Excess water retention, also known as edema, is a different issue. Though its usually harmless, it may be a side effect of serious medical conditions, such as heart, liver or kidney disease (1).

Women may also experience water retention during the luteal phase of their menstrual cycle and during pregnancy.

This article is for healthy people and athletes who wish to reduce their water weight. If you have a serious edema swelling of your feet or arms consult your doctor.

Here are 13 ways to reduce excess water weight fast and safely.

Exercise may be one of the best ways to reduce water weight in the short term. Any form of exercise increases sweat, which means you will lose water.

The average fluid loss during one hour of exercise is anywhere between 1664 ounces (0.52 liters) per hour, depending on factors such as heat and clothing (2, 3, 4).

During exercise, your body also shifts a lot of water into your muscles.

This can help reduce water outside of the cell and decrease the "soft" look people report from excessive water retention (5).

However, you still need to drink plenty of water during your training session.

Another good option to increase sweat and water loss is the sauna, which you could add in after your gym session.

Research on sleep highlights that it's just as important for health as diet and exercise (6, 7, 8).

Sleep may also affect the sympathetic renal nerves in the kidneys, which regulate sodium and water balance (9).

Adequate sleep may also help your body control hydration levels and minimize water retention.

Aim to get a healthy amount of sleep per night, which for most individuals will be around 79 hours.

Long-term stress can increase the hormone cortisol, which directly influences fluid retention and water weight (10).

This may occur because stress and cortisol increase a hormone that controls water balance in the body, known as the antidiuretic hormone or ADH (11).

ADH works by sending signals to your kidneys, telling them how much water to pump back into your body (10).

If you control your stress levels, you will maintain a normal level of ADH and cortisol, which is important for fluid balance and long-term health and disease risk (4, 11).

Electrolytes are minerals with an electric charge, such as magnesium and potassium. They play important roles in your body, including regulating water balance (12).

When electrolyte levels become too low or too high, they can cause shifts in fluid balance. This may lead to increased water weight (12).

You should tailor your electrolyte intake to your water intake. If you drink large amounts of water, you may need more electrolytes (13).

If you exercise daily or live in a humid or hot environment, you may need additional electrolytes to replace those lost with sweat (14).

In contrast, large amounts of electrolytes from supplements or salty foods, coupled with a low water intake, can have the opposite effect and increase water weight.

Sodium, which you obtain daily from salt, is one of the most common electrolytes in the human body.

It plays a major role in hydration levels. If sodium levels are too low or too high, it will lead to imbalances within the body and therefore fluid retention.

A high salt intake, usually due to a diet with lots of processed foods, may increase water retention. This is particularly true if coupled with low water intake and no exercise (15, 16, 17, 18).

However, this seems to depend on the individual's current daily sodium intake and blood levels.

One study suggests you only store excess water if you drastically increase or change your habitual daily intake (19).

Magnesium is another key electrolyte and mineral. It has recently become a very popular supplement for health and sports performance.

Research regarding magnesium has been extensive and shows that it has over 600 roles within the human body (20).

Studies in women show that magnesium can reduce water weight and premenstrual symptoms (PMS) (21, 22).

These changes occur because magnesium plays an integrative role with other electrolytes, such as sodium and potassium. Together, they help control your body's water balance.

Magnesium supplements have numerous other potential health benefits for people who are lacking it in their diet.

Dandelion, also known as Taraxacum officinale, is an herb used in alternative medicine to treat water retention (23).

In recent years, it has also become popular among bodybuilders and athletes who need to drop water for aesthetic purposes or to meet a weight category.

Dandelion supplements may help you lose water weight by signaling the kidneys to expel more urine and additional salt or sodium.

This is supported by studies showing that taking dandelion supplements increases the frequency of urination over a 5-hour period (24).

However, even though it's already in popular use, more research is definitely required on dandelion supplements.

Interestingly, being well-hydrated can actually reduce water retention (25).

Your body is always trying to achieve a healthy balance, so if youre constantly dehydrated your body tends to retain more water in an attempt to prevent water levels from becoming too low.

Achieving an optimal daily water intake can also be important for liver and kidney health, which may reduce water retention in the long term (26, 27).

The benefits of drinking more water don't stop there. Other research shows that good hydration is also important for general health, including fat loss and brain function (28, 29, 30).

As always, achieving a balance is optimal. If you drink excessive amounts of fluid you may increase your water weight.

Simply drink when you're thirsty and stop when you feel well hydrated. You should also drink slightly more in hot environments or when exercising.

You can also monitor your urine color to assess hydration. It should be light yellow or fairly clear, which is a good indicator that youre well hydrated.

There are several foods that you may wish to include in your diet to combat water retention.

Potassium-rich foods are often recommended, as potassium can help balance sodium levels and increase urine production, helping you drop excess water (31).

Dark green leafy vegetables, beans, bananas, avocados, tomatoes and yogurt or other dairy products are all healthy and potassium-rich.

Magnesium supplements or magnesium-rich foods are also recommended. These include dark chocolate, dark green leafy vegetables, nuts and whole grains.

The following foods and herbs are often recommended by alternative practitioners to drop water weight. Some clinical evidence supporting their use:

Although bloated belly is usually not caused by water retention, you may also wish to limit or temporarily remove foods that may cause bloating.

These include highly processed foods, foods with lots of fiber and sometimes beans and dairy. You can also try sticking to low-FODMAP foods for a while to see if that helps.

Cutting carbs is a common strategy to quickly drop excess water. Carbs are stored in the muscles and liver as glycogen, but glycogen also pulls water inside along with it.

For every gram of glycogen you store, 34 grams (0.110.14 ounces) of water may be stored with it. This explains why people experience immediate weight loss when switching to a low-carb diet, which reduces glycogen stores.

Carbs also lead to a rise in the hormone insulin, which can increase sodium retention and reabsorption of water in the kidneys (40, 41).

Low-carb diets lead to a drop in insulin levels, which then leads to a loss of sodium and water from the kidneys.

Try altering your carb intake and see what works best for you.

Caffeine and beverages that contain caffeine, such as coffee and tea, have diuretic effects and may help reduce your water weight.

It has been shown to increase short-term urine output and decrease water weight slightly (42, 43).

In one study, a glass of water with or without caffeine was provided to participants in doses of 2 mg per pound (4.5 mg per kg) of body weight.

When combining caffeine with water, participants' urine volume significantly increased (44).

That being said, even though caffeine has a mild diuretic effect, it doesnt lead to dehydration in habitual consumers.

One of the best changes you can make is to reduce your intake of processed foods and excessive salt consumption.

Also, avoid sitting all day or for long periods, which can reduce your blood circulation. Physical activity can improve circulation and help you sweat out excess water (45).

Certain medications may also cause water retention, so check with your doctor or medical practitioner if you take medication daily and believe it may be causing swelling (edema) (45).

Although not related to water retention, consider paying attention to the foods you eat and making sure they're not causing digestive issues and bloating (45).

Finally, over or under consumption of water, alcohol, minerals, caffeine and salt can all cause water retention. Find a healthy, normal balance.

Prescription diuretics and water pills are sometimes used to treat excess water retention (46).

They work by activating your kidneys to flush out excess water and salt through urine.

These diuretic pills are often prescribed to those with heart or lung issues and to help with blood pressure, prevent fluid buildup and reduce swelling.

It's important to note the difference between prescription diuretics and over-the-counter or online water pills.

Prescription pills have been clinically tested for long-term safety, whereas over-the-counter pills may lack clinical research and have not always been tested for safety.

Either type may help combat medically diagnosed edema or excess water weight.

Speak to your doctor before trying these.

If your water retention problem persists, seems severe or increases suddenly, its always best to seek medical attention.

In some cases, excess water retention can be caused by a serious medical condition.

At the end of the day, the best way to combat excess water weight is to identify and treat the cause.

This may be excess salt intake, lack of electrolytes, inactivity, excess stress or the regular consumption of processed foods.

Some of these are also among the main causes linked to poor health and disease, which may be even bigger reasons to avoid them.

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13 Easy Ways to Lose Water Weight (Fast and Safely)

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In a perfect world, you had planned for your pregnancy in every way possible. This included getting down to your ideal weight beforehand. But for many women, this isnt realistic. Pregnancy, while an exciting time, can turn into a weight dilemma for women who are already overweight. This is because of the inevitable weight gain associated with having a baby.

Fortunately, growing research suggests that losing some weight during pregnancy might be possible and even beneficial for some women who are extremely overweight or obese (have a BMI over 30).

Losing weight, on the other hand, isnt appropriate for pregnant women who were at a healthy weight before pregnancy. If you believe you can benefit from weight loss during pregnancy, talk to your doctor about how to do so safely without affecting your baby.

Even before theyre born, your future baby relies on you in numerous ways. Your body nourishes and carries them for about 40 weeks, helping them grow and develop. Having excess weight can cause problems during pregnancy because it can get in the way of these processes.

Being obese while pregnant may lead to:

Despite such dangers, your best approach to weight loss is through a consistent, yet gradual plan with a focus on healthier lifestyle changes. Gradual weight loss is best for your body and your baby.

If your doctor recommends that you lose weight, heres how to do so safely during pregnancy.

Being overweight during pregnancy can sometimes change the focus to only losing weight. But the fact is, youll still gain some weight, and it is important to know how much a healthy amount of is. After all, there is a human growing inside of you!

Follow these pregnancy weight gain guidelines from the National Institute of Diabetes and Digestive and Kidney Diseases, based on your weight before you became pregnant:

The first way you can lose excess weight is by reducing your daily calorie intake. Eating more calories than you burn off is the most common cause of weight gain. It takes a 3,500-calorie deficit to lose 1 pound. Over the span of a week, this equates to about 500 calories per day to cut out.

Before you slash this many calories from your diet, be sure to keep a log and figure out just how many calories you really eat. You can talk to a dietitian to discuss food plans. You can also look up nutritional labels for foods from stores or restaurants to get a sense of how many calories are in each food.

Keep in mind that pregnant women should eat no fewer than 1,700 calories per day. This is the minimum and helps to ensure that both you and your baby are getting enough energy and nutrients on a regular basis.

If you normally consume far more calories than this, consider cutting down gradually. For example, you can:

Take a daily prenatal vitamin to ensure that you are getting all of the nutrients you and your baby need. Folate is especially important, as it helps decrease the risk for birth defects.

Some women are afraid to exercise out of fear of it harming their babies. But this definitely isnt true. While some exercises, such as situps, can possibly be harmful, exercise overall is extremely beneficial.

It can help you maintain your weight, reduce birth defects, and even ease some of the aches and pains you experience during pregnancy.

The current recommendation isnt different from nonpregnant women: 30 minutes of activity per day. If this is too much for you to start, consider breaking up the 30 minutes into shorter blocks of time throughout the day.

Some of the best exercises for pregnant women are:

On the flip side, you should avoid any activities that:

While youll certainly gain weight naturally from your pregnancy, the majority of this weight gain happens in the second and third trimesters. Your baby also grows rapidly during the last two months of pregnancy. You cant control weight gain attributed to your baby and supporting elements like the placenta, so its best to address any weight issues earlier in pregnancy.

Some success in weight intervention among pregnant women has been reported through a study published in the journal Obesity.Researchers found that women who received advice between weeks 7 and 21 of pregnancy were less likely to gain excess weight during the third trimester. The same group of women studied also benefited from weekly support group meetings.

This is just one example of when early planning helped to stave off excess weight gain. If you want to lose weight, or control the amount of weight you gain overall during your pregnancy, be sure to have your doctor help you come up with a plan early on. Your doctor can also refer you to a dietitian for more advice and meal planning.

For most pregnant women, weight management is safer than any form of significant weight loss. Despite the benefits of having a lower BMI during pregnancy, losing weight isnt appropriate for all women.

Part of the concern comes from the methods of traditional weight loss: calorie cutting and exercise. Its important to watch your calorie intake and to exercise during pregnancy. But overdoing it to an extreme could potentially harm your baby. This is why most doctors dont recommend weight loss during pregnancy, unless youre significantly overweight. Discuss any questions or concerns you have with your doctor.

Your doctor can help you make the safest decision for you and your baby. You can always revisit an overall healthy weight loss plan after your baby is born.

Is it important to cut calories to lose weight during pregnancy if youre overweight or obese?

Yes, its important to adapt healthier lifestyle habits during pregnancy, especially if youre overweight or obese. Being very overweight or obese can increase the chance of complications for mom and baby during pregnancy. If you are obese, cutting down gradually and safely on calories, while starting a light exercise routine, can help you get to a better weight. While you may inevitably still gain weight because of the pregnancy, its important to manage how much you gain by watching what you eat and do.

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How to Lose Weight During Pregnancy Safely

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