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EVERYONE is guilty of diving into the snack jar to curb a hunger pang as the day draws to a close.

And more often than not you find yourself reaching for something quick to stop your tummy from grumbling, like a chocolate bar or a packet of crisps.

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But if you're trying to lose weight, what you choose to eat after 4pm can make a huge difference when it comes to shedding the pounds.

In particular, Helen Bond, registered dietitian, says some of our favourite treats can prevent weight loss and make you crave even more unhealthy food.

She urges slimmers: "Its best to avoid snack foods that are highly processed or refined.

"As well as being high in saturated fat, sugar and/or salt, theyre often low in nutrients and loaded with calories, and very more-ish which makes it harder for us to control our weight."

Here, we take you through the main foods you need to avoid eating after 4pm to maximise your weight loss...

While it might be great with your beans on toast or covered in Nutella, white bread is one to avoid past 4pm given it's high glycaemic index (GI) -a rating system for foods containing carbohydrates.

Food with a high GI can make your sugar and insulin levels spike, leaving you tired and hungry.

On top of this, unlike whole grain bread, white bread will not fill your appetite as effectively because of its low fibre content.

In other words, this everyday option doesn't have much nutritional value.

There's nothing better than crashing in front of the TV with a tub of Ben & Jerry's at the end of a long day of work.

However, ice-cream is completely sugar-laden and will do nothing for your waistline.

"Ice cream is a carb-heavy food, and eating a lot of refined carbohydrates results in belly fat deposition," according to Edwina Clark, registered dietitian and wellness expert.

Milk and white chocolate might be a great comfort food but they're loaded with added sugar and fat.

Chocolate also usually contains caffeine which may make it more difficult for you to sleep too.

Opt for dark chocolate instead which is lower in sugar and fat than its milk counterpart.

The best afternoon snacks

If you're looking for a pick-me-up in the afternoon, here registered dietitian Helen Bond has revealed the best diet-friendly treats.

She says: "When munchies hit, try some of these healthy snacks and eat your snacks slowly instead of mindlessly wolfing them down front of the TV, as you will be more in tune with your satiety 'fullness' cues."

Helen recommends:

Vegetable sticks with tzatziki made from low-fat yogurt, cucumber, garlic and lemon juice

Bowl of fresh fruit salad

Pot of plain low-fat yogurt with fresh berries

A few oatcakes topped with cottage cheese and tomato

Slice of wholegrain toast with no added sugar or salt nut butter

Small handful of unsalted nuts or seeds

Few rye crispbreads topped with mashed avocado

A few handfuls of air-popped popcorn dusted with cinnamon

Few slices of wholegrain baguette topped with homemade salsa made from diced tomatoes and red onion, garlic and coriander

Celery sticks filled with a few tablespoons of hummus

Bowl of salad topped with 1 boiled egg"

Chocolate of 70 per cent cocoa and above is also higher in antioxidants.These prevent oxidative stress, which inflicts damage on cells and tissues in the body, leading toproblems including heart disease and cancer.

Crisps are always a popular choice of snack - especially as they're so easy to grab on the go.

However, they're very high in fat, refined carbs, and salt - and are packed with calories.

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For example, one single pack of Kettle Chips Sea Salt & Balsamic Vinegar contains 201 calories and Doritos Cool Original contain 197 calories.

They have also been associated with weight gain in observational studies.

One study even found that eating one pack of crisps a day was the same as drinking five litres of cooking oil a year,

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The foods to avoid eating after 4pm to boost weight loss - The Sun

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Oranges could be great for losing weight, study suggests (Getty Images)

Eating oranges could be the route to losing weight, staying slim and preventing diabetes, new research has found.

This works due to a chemical found in oranges and tangerines called nobiletin.

Nobiletin may even have the ability to reverse obesity and unclog arteries.

In the experiment by the University of Western Ontario, mice were fed the substance and turned out to be leaner and healthier as a result.

The researchers are now conducting the same experiment using humans.

Read more: Waist circumference is vital sign and should be measured

Dr Murray Huff, who has been studying nobiletin's effects for over a decade, was pleased with the research.

We've shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis.

This means that nobelitin could be essential in reversing symptoms of obesity in its tracks.

How this super compound works is still shrouded in mystery, though.

The researchers originally thought the molecule was likely acting on the pathway that regulates how fat is handled in the body, called AMP Kinase.

This enzyme turns on the machinery in the body that burns fats to create energy, and it also blocks the manufacture of fats.

However, during further tests on mice without AMP Kinase, the nobiletin still had a positive affect.

Read more: Four in five children arent exercising enough, WHO finds

While the way nobiletin is working in the body remains a mystery, Dr Huff was pleased that it didnt work through AMP Kinase.

It shows that nobiletin won't interfere with other drugs that act on the AMP Kinase system, which currently include diabetes medicines like metformin.

The team will now move onto trialling this on human beings.

If its successful, this could provide us with a beneficial way to tackle obesity - a major burden to the healthcare system.

Obesity and its resulting metabolic syndromes are a huge burden to our health care system, and we have very few interventions that have been shown to work effectively.

We need to continue this emphasis on the discovery of new therapeutics.

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Eating oranges may be the key to losing weight, study finds - Yahoo News

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The truth is, not all processed foods are unhealthy. There, I said it. Some of the healthiest foods are processed in some way. Rolled oats? Processed. Pistachios? Processed. Canned chickpeas? Those are processed, too.

Processed foods for weight loss? Yes, it's possible.

Credit: SDI Productions/E+/GettyImages

"'Processed foods' has become a buzzword term, and it's unfortunate because it gives a lot of healthy foods a bad rap," says Bonnie Taub-Dix, RDN, dietitian, creator of BetterThanDieting.com and author of Read It Before You Eat It - Taking You from Label to Table.

"So many people say they avoid 'processed foods,' but I don't think they really understand what that means, otherwise they'd be walking around eating a stalk of wheat instead of a slice of whole-grain bread," Taub-Dix says. "Even if you buy carrots from the store, if you bring them home and peel and steam them, that's processing."

It's true. And processed foods can not only be healthy, but they can even help us lose weight, if done right. Let's clear up any misunderstandings by addressing and solving for some of the common mistakes we make when shopping for (or avoiding) processed foods.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Here's the catch: There's a difference between processed foods like plain yogurt and canned tomatoes and ultra-processed foods like diet lemonade or a Boston cream pie-flavored yogurt with artificial flavors and sweeteners. They've all been processed in some way, but the degree to which varies.

Also, ultra-processed foods may have artificial additives like coloring, sweeteners and flavoring. Ultra-processed foods, if consumed regularly, can have negative effects on our health, including yup weight gain.

One example is a small clinical trial published in Cell Metabolism in May 2019, which looked at the impact an ultra-processed diet has on weight versus a minimally processed diet. The researchers in the study fed some people ultra-processed foods like blueberry yogurt, diet lemonade and canned beef-and-bean chili, while the other group received oatmeal (with blueberries and almonds), salad with chicken breast and farro and beef tender roast with couscous and green beans. Both groups were allowed to eat as much or as little as they wanted at meal times. After two weeks, the researchers found that the ultra-processed group gained about 2 pounds while the minimally processed group lost about two pounds. The latter naturally ate about 500 fewer calories per day.

The old advice to "stick to the perimeter" is not only outdated, it's out of touch. "Now, I love foods in the perimeter the produce is my favorite but we need to make the most of the middle too," Taub-Dix says. "If you skip the middle, you're missing out on so many nutritious foods like beans, pasta and almonds. Beans especially are nutrient-dense, they're inexpensive and easy to store."

The initial intention behind this shopping guidance was good because so many ultra-processed foods exist in the middle of the supermarket, but so do many healthy, minimally processed and often less-expensive food. The middle also often houses products that allow for shortcuts for busy families like canned beans and vegetables, pre-cooked brown rice, frozen fruits and veggies and so on.

The key to choosing processed foods is to read ingredient lists and nutrition labels thoroughly.

Credit: Jacobs Stock Photography Ltd/DigitalVision/GettyImages

If you're trying to eat less heavily processed foods, then this is one habit you'll want to change.

For example, there are bars on the market with a healthy balance of carbohydrates, fiber, fat and protein, along with almost 20 vitamins and minerals, which by the nutrition facts panel read like a healthy food. But if you look at the ingredient list, you'll see items like fractioned palm kernel oil, maltitol, polydextrose, marshmallow, sugar, sucralose and so on. If you just scan the nutrition facts panel and skip the ingredient list, you're not getting the full picture of what's actually in the bar.

To determine if a food is ultra-processed, you really need to turn the package over and read the label. You might find an almond butter with added salt or added sugar, and you'd be better off in most cases choosing the almond butter with just almonds on its ingredient list.

But it's also not that black and white, Taub-Dix says. You have to look at the big picture, and at your whole day. If you like the almond butter with sugar and you find you don't need jelly, you're likely better off in the end. Ultimately, it's about finding balance in your diet.

"There's also a lot of mixed message out there in media like, 'If you can't pronounce an ingredient, you shouldn't eat it,' or 'Don't eat a food with more than five ingredients' but those are scare tactics and quick soundbites," Taub-Dix says.

In some cases, the added ingredients are actually good for us. You might find ascorbic acid listed on the ingredient list and think it's some chemical added to your food when in fact it's vitamin C.

"Or, for instance, I love Dave's Killer Bread and it has about 25 ingredients, but it's still a healthy, whole-grain bread with fiber and protein," Taub-Dix says. "If you don't know what an ingredient is, look it up. You should question and be informed, but don't miss out on nutritious food just because there's an ingredient you can't pronounce or there's more than five ingredients."

Added sugar and salt can be sneaky when it comes to the ingredient list because they go by many names.

"One thing to be aware of is that sugar is the master of aliases. There's high-fructose corn syrup, organic cane sugar and many more," warns Taub-Dix.

Other common names for added sugar, according to the University of California San Francisco, include: agave nectar, barley malt, beet sugar, cane juice, caramel, carob syrup, date sugar, fructose, invert sugar, maltodextrin, molasses, palm sugar, raw sugar, rice syrup and sorghum syrup. The amount of added sugars is also required to be listed on the nutrition facts panel.

The American Heart Association shares other monikers for salt, including disodium guanylate (GMP), sodium bicarbonate, sodium nitrate, sodium citrate, sodium glutamate, sodium lactate and sodium phosphate. The sodium content will also appear on the nutrition facts panel, so make sure to read thoroughly before you buy.

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Processed Foods for Weight Loss: Avoid These 5 Mistakes - LIVESTRONG.COM

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I was a chubby little kid. I loved toast, butter, cookies, orange juice, ice cream and hamburgers, and I didnt like moving around that much.

I wasnt a snacker, or a grazer. I just ate as much as an adult and then sat around reading books, and eventually I was 30lb-40lb (14kg-18kg) overweight. Most of my memories of eating as a young child are of my mother asking: Do you really want that?

One day I saw myself in a mirror and cried and threw things and decided I wasnt going to be fat any more. I wrote it down on a piece of paper: I WILL NEVER BE FAT AGAIN. I chose a two-week diet from Mademoiselle or Glamour, which each seemed to print one every month. Reading them I got the same feeling you might get reading the real estate section, dreaming of what you could own and be. The diets were basically all the same.

Breakfast: one piece toast, cottage cheeseSnack: one orangeLunch: two hard-boiled eggs and an appleDinner: hamburger patty, salad, cottage cheese, water, the odd Jell-O.

Lucky for me, I love cottage cheese.

Every morning I got up and rode my three-speed bike around a mile-long loop with a huge hill at the end of it three times. If I ate a cookie the day before, I went back down the hill and back up it, once for every cookie, but I barely ever cheated on the diet, because I was truly committed.

I was hungry all the time, but I felt happy because I was losing weight. My parents had an old-school scale with an analogue meter in their closet, and I got on it every morning and was rarely anything less than excited about my progress. I got thin in about four months.

I couldnt believe this magical life I was suddenly living where I could put pants on without having to lie down and use all my strength to button and zip them.

In my old life, shopping was hell. There was one sales lady at a nearby clothing store. She had piles of dry blond hair, and wore pink lipstick Revlon Silverspun Rose, I am almost positive. My mother called her that awful lady, but we kept going there because it was kind of the only game in town.

The awful lady used to look at me with so much pity, like I was dying instead of just overweight. Maybe something a little more flattering, she used to say. My mother brought me clothes she thought would work, and I cried as I tried them on, discarding all but one or two items. Meanwhile the awful lady shoved hangers back on to the racks and told thin girls they looked just darling.

After I was thin, I could just take things I liked and go into the dressingroom and put stuff on and it would fit me. Sometimes things were even too big. And if something didnt look good on me, I was like, Whatever, this piece of clothing sucks.

One day I was trying stuff on and I heard the awful lady murmur something to my mother, and then I heard my mother say: We think so.

In the car afterwards, my mother told me she said I was growing up nicely. I felt pride, rage and physical disgust.

People went crazy about my transformation. That summer when we saw family friends we hadnt seen in a while, all the adults said, Sarah, you look really terrific, just terrific, and as I left the room they would still be saying terrific to each other, even the men.

Just the summer before, a friend of my parents had made fun of me to my face when I had complained one night that the adults got lobsters while the kids had to eat chicken. You dont look like youve missed too many good meals in your life, he had said, and another friend of my parents who was passing by as he spoke to me smirked at this hilarious joke. Now the joker said, You look good, kid. I pretended I didnt hear him. What could I possibly say to this? Thanks? I hate you? He was just one person on a long list of people who had been nasty to me who were now much nicer: most of my brothers friends; my brother himself; my one living grandparent, my mothers mother, who strung together three whole seconds of sobriety to observe, Youre actually almost pretty now that youre not fat any more.

Every person I talked to was now two people, the one who was nice to me because I was thin, and the person who had been mean to me when I was fat. I was also two people: the fat person who felt like everyone was better than me, and who was so scared to walk across a room, or even stand up; and now, the thin person, who did not know how to manage the exhilaration of suddenly not feeling that way, and of sometimes even feeling superior to people.

Alas, I only felt thin for a little while, because at least one person every three months, through school and college would say to me: Youd be really pretty if you lost 10lb. Sometimes they suggested I lose more.

One weekend in college I went with a friend to his familys apartment, and I was sitting in his living room waiting for him to change when his mother, a former model, appeared. She was a stunning woman, what Karl Lagerfeld (a fellow dieter) would approvingly call a human hanger. She was the sort of gap-toothed, curly haired 1970s goddess whose tan clavicle area and small, high, far-apart breasts perhaps manifested the plunging Halston neckline.

I was about to say, I love your shoes or beautiful view, when she said, as if talking to herself: Pretty face . . . have you ever thought about trying to lose weight?

My friend burst into the room, shouting, Ma, shut your mouth!

You shut your mouth, she shouted back. She knows Im just trying to help.

Indeed, I was mad at myself. I admired her.

I, who can count the number of calories on a table laden with 10 dishes in less time that it takes most people to tie a pair of shoes, did not see the body positivity movement coming, not at all.

Suddenly, about a decade ago, when I started to notice that fat women were (a) calling themselves fat, with pride, and (b) walking down streets nonchalantly wearing tight or revealing clothing with a general air of, Yeah I will wear this and I will wear whatever I want, and I am hot, too, I will be hot for ever, long after you have all died, I thought to myself, Oh my God what? The solution is not ... the diet?

I started seeing fat, beautiful models and actors in catalogues and on television shows. I would like to have seen more, but I was pleased to see them at all. I was and remain in awe of their confident beauty. I feel tenderness for them as well, for what they endured, and still endure, to achieve it. I sometimes choke up with love for them, and for the idea of how I could have lived if I had allowed myself to just weigh what I weighed.

I dont actually think beauty is restricted to certain types of women at all. I dont think you need to be thin to have sex or find love. I know all this but am sorry to report that I only like myself thin. My weight has probably occupied 50 per cent of my thinking for my entire life. I am on a diet now. I just lost 8lb. I want to lose 15 more.

I go to Weight Watchers every Saturday. I didnt lose any weight last week after a week of being perfect which meant having a small breakfast and two reasonably large salads with no cheese or nuts (and therefore sad) for lunch and dinner and I sobbed furiously, 12 years old all over again. Yes, I have been to therapy, so much of it, and no, I do not think this mental state is fine or even okay.

What it is, is intractable.

Its bizarre the way womens feelings about their bodies, good and bad, are tied to other women, like, if a woman has a great body, this can feel like a rebuke to everyone who has a regular body. As I watched J-Los Super Bowl halftime show, I thought, this is going to turn into a thing where middle-aged women get upset because they dont look like that, and they will express this anger in racist and sexist comments about her clothing choices and the precise shape of her body. Poor innocent J-Los body here it thought its whole purpose was just to move J-Los consciousness through space.

I wonder how many women dont feel so much that theyve accepted their bodies as much as they need to present as someone who has. Younger women tell me that the way that they hear weight anxiety being expressed is more through the buzzword of health, so women say theyre not eating dairy, or bread, or sugar so they wont be seen as judging themselves or others.

I no longer complain to women who are fat that Im overweight, except now of course. (Really thin women still tell me theyre fat all the time maybe I deserve it.) But even if I dont fat-shame others I cannot stop fat-shaming myself, and yes, I know this means that I am sort of also fat-shaming others by doing so, but, as you may have gathered, I cant stop.

I am not saying that no one has accepted her body, that its all a lie. I am just saying that Im pretty sure we havent arrived anywhere. And why would we have? The material conditions of being a woman have not been altered in any dramatic way, and seem to be getting worse, for everyone. And while there is certainly more of what is called a celebration of different shapes, it is rare that those shapes are not proportioned in a fairly universally attractive way.

Even if by some miracle I were to accept being not thin, as I have many times for five or 10 minutes or three whole days like when I finished Lindy Wests excellent memoir, Shrill, and naively thought I had finally been cured of my sickness I would remain the sort of person destined for reinfection.

That person is always prepared for contempt from men who dont find her physically attractive, and has been on high alert to general woman hatred since she was four. (Honestly, I pity the women who are not.) At any rate Im 50 and I am way too scared of the world to stop dieting.

Last year I ran into that friend of my parents who, many years ago, told me, a child, that he didnt like how I looked. I gave him a big fake smile that lasted about half a second, and then collapsed it abruptly into a cold stare. He looked terrified. It was the kind of moment often described as making it all worth it.

It is too late for me, and its too late for pretty much everyone my age. We are so brainwashed. And as imperfect as the body positivity movement may be, just remember: we didnt even have one.

There is no happy ending to this part of my story. They got me, and they will never let me go. I will die with my fat-free Cool Whip in one hand and my gym pass in the other and a drawer jeans that I will never fit into again.

It is fine. Just let me lie here. I beg you, if you can, to go on ahead without me. And if you see them coming, keep running, dont stop, and dont turn around. There is no joy life can bring that depends on them catching you. The New York Times

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Pretty face have you thought about losing weight? - The Irish Times

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Weight loss requires two things - consistency and a I-cant-stop-wont-stop attitude till you achieve your target weight goal. 20-year-old Abhishek Bhagwat tells us that apart from developing a positive attitude thatll help you sail through your fitness journey, you also need to realise that time is the most essential factor and you have to give yourself that. As they say, Rome wasnt built in a daymajor changes will also not happen so easily, he says.

I weighed 136 kg at the beginning of my journey. I was both a studious and foodie kid. So all I did, growing up, was - sit for long hours and study and eat with no remorse or self-control, he adds. But after a couple of years, he realised that his bad eating habits are harming his body very severely. This led him to commence on a fitness journey and get rid of all the excess body fat.

I followed a simple yet effective philosophy to lose weight (he lost 44 kg and trimmed from 136 kg to 92 kg), I deem it my 5 gems for weight loss plan. Let me breakdown these gems as tips for you below.

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Quit sugar and consume moderate and complex carbohydrates

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Stay in a Caloric Deficit

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I firmly believe that if you follow these 5 gems consistently youll lose weight and get in shape!

He also lists his weekly workout routine to help you curate one for yourself.

My exercise regime was/is intense and dynamic. However, this is what a weekly breakdown of my weight loss workout routine included:

- 3 days of basketball, this included training, drills and games

- 3 days at the gym - 20 mins of cardio (HIIT treadmill) and 50 mins of weight training. In weight training, one must focus on more compound movements while wanting to lose weight rather than isolated ones. Squats, Deadlifts, Military Presses, Assisted Dips, Pull Ups and Bench Press are extremely effective exercises.

QUICK READ: This is the right way to use a bench-press, according to experts

My only advice to someone who is committed to losing weight is: trust the process! There are going to be days where you feel like nothing is happening despite all your hard work youve put in. On these days - just close your eyes and see your goal in your mind, it will help you keep going!

Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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5 weight loss tips from the guy who lost 44 kgs by following this unique plan - GQ India

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Mr. Boehner and Mr. Ryan considered Mr. Meadows an irresponsible agitator who cared only about getting attention for himself and nothing at all about governance. Rather than making progress, they believed, Mr. Meadows cared only about making a point. But to his admirers, Mr. Meadows puts principle above pragmatism even at a cost to his own party.

Its a great move by the president, Representative Matt Gaetz, a Florida Republican, said on Saturday of Mr. Meadowss appointment. Mark Meadows is the best strategist in Washington, and hes a great wartime consigliere and were heading into election season. Mark understands the presidents electoral coalition and his unique ability to cut through the normal morass of Washington to get things done.

While unpopular among establishment Republicans, Mr. Meadows has a genial manner that has helped him forge unlikely relationships with some Democrats, who say that unlike Mr. Trump, he can vigorously argue issues without making it personal.

Among his most notable friends across the aisle was Representative Elijah E. Cummings of Maryland, who died in October and was a top target of Mr. Trumps racially charged attacks on Twitter. Mr. Meadows gave a moving eulogy at Mr. Cummingss memorial service that talked about the value of the unexpected friendship.

I would describe Mark as an unusual empath just in terms of how he can relate to people, Representative Pramila Jayapal of Washington State, another Democrat with whom he has a good relationship, said on Saturday. We do disagree on so many things, yet I do think hes someone who makes things about policy and not people.

Ms. Jayapal, a co-chairwoman of the Congressional Progressive Caucus, emphasized that she considered Mr. Meadowss policies destructive but appreciated that he treated others with decency and respect. I dont see Mark Meadows being able to change the president on that, she said. I dont think thats possible. And if he thinks thats possible, hes probably kidding himself. It just makes me sad because he will end up being corroded.

Born on an Army base in Verdun, France, to a soldier and a civilian nurse, Mr. Meadows, 60, grew up mainly in Florida, a self-described fat nerd and an aspiring weatherman in a family without much money. But he later lost weight and became a businessman in Florida and North Carolina, where he owned a restaurant for 20 years before going into real estate. He ran for the House from western North Carolina in 2012 as an outspoken critic of the Republican establishment.

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Fourth Times the Charm? Mark Meadows Takes Over Trumps White House - The New York Times

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AT THE OUTSET, it is important to know that the food plan you choose to follow on a daily basis for long-term benefits is a lifestyle change and not a 'diet'. However, if you want a restricted food regimewhich is then a dietthere are certain things you should keep in mind.

Qualified help

These days, there is a plethora of self-proclaimed nutritionists who claim to be experts because they lost a tonne of weight. This does not qualify them as experts.

Do: Consult a qualified nutritionist

Dont: Fall for quacks

Supplementation

Nutrition is a subject wherein people have a lot of information but lack knowledge. With TV commercials and online advertisements, it is easy to fall prey.

Do: Get your values checked and then visit a medical nutrition therapist, who will help you supplement as per your needs

Don't: Supplement over the counter

Consistency

Make your healthy meal pattern a lifestyle modification. Compliance to the plan is what will give you results.

Do: Follow the plan with consistency

Dont: Overdo the plan or binge eat

Starvation

Starvation has a boomerang effect. The body needs a basic amount of calories to go through the day. When you starve, you lose weight, not fat.

Do: Take small frequent clean meals

Dont: Skip meals or starve

Consume fat

Consuming fat can help lose fat. Fat has been tarnished for way too long. However, all fat is not bad fat. For example, omega-3 is one such fat which helps burn fat.

Do: Embrace healthy fats

Don't: Consume saturated fats, trans-fats

Cravings

Cravings are natural. Don't be penny wise and pound foolish. It is OK to satiate your craving with a small portion. This will help you stay on track.

Do: Keep yourself well-fed to avoid drops in energy levels, which will lead to cravings

Don't: Hound yourself. Exert portion control on your cheat meal. Do not make it an entire cheat day and jeopardise all the effort you put in

Eat smart

Eating out can be a challenge. But do not let your diet stop you from socialising. Making the right choices while you eat out is important.

Do: Ask for substitutes and dressings by the side. Walk through a buffet before you load a plate. Eat mindfully and be aware of the choices you make

Dont: Eat out of boredom or because you are sitting at the table for longer. Do not give in to peer pressure

Share the sin

Desserts can be a weakness. A teaspoon or two will not make much of a difference. However, if you have sweet tooth, you are likely to consume more than that.

Do: Share your dessert. This way there is no guilt but you are satiated

Dont: Be greedy and eat an entire portion of dessert.

Chanduwadia is chief dietician, Jaslok Hospital and Research Centre.

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Dos and don'ts of dieting - THE WEEK

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The IOC has delayed its consultation on transgender athletes until after the Tokyo Olympics (KAZUHIRO NOGI/AFP/Getty)

The International Olympic Committee (IOC) has announced that it will wait until after the 2020 Tokyo Olympics to deliver new guidelines on transgender athletes.

The IOC is currently working on a consultation to develop a framework for transgender athletes that will protect inclusivity, safety and fairness in sport. This will be based on data and research from the scientific and human rights sectors.

It had hoped to finish the consultation ahead of this years Olympic Games, but decided to wait in order to avoid disrupting the qualifying events.

Speaking on Wednesday, the IOCs medical and scientific director, Richard Budgett, said that changing the policy so close to the event would not be ethically or legally fair.

He said the talks have been a very difficult process, a very sensitive process, and theres no easy answer,adding: Whatever is put in place will undoubtedly upset a lot of people Somehow we have got to find a fair balance.

At least three trans women will be competing at Tokyo 2020 amongst the 11,000 cis athletes, including BMX freestyle rider Chelsea Wolfe of the United States, Brazilian volleyball player Tifanny Abreu, and weightlifter Laurel Hubbard of New Zealand.

A consensus statement published in 2015 allowed trans women to compete in female categories under a series of conditions, which included the athlete publicly declaring that their gender identity is female, with the declaration unable to be changed for a minimum of four years.

These previous guidelines set a permitted level of testosterone level in serum at below 10 nanomoles per litre for one year.

For us just to go and change the level of testosterone without getting the proper framework in place would be wrong, Budgett said.

Were talking about so few out of 11,000 athletes that actually its much better to get this right, or as right as we can, rather than rushing something out just before the games.

Around 98 per cent of women have under 2 nanomoles of testosterone, while for men the amount averages between 7.7 and 29 nanomoles. However, there are many natural variations and hormone levels change for both males and females as they age.

Intersex campaignershave noted that there isno scientific basisthat female athletes born with variations of sex characteristics have any advantage over other female athletes.

Mandatory testosterone testing has beencondemned by the UN Rights Council as an unnecessary, humiliating and harmful, and many academics questionits inclusion in sport at all.

The case of Caster Semenya, a cis female athlete with naturally high testosterone levels, has brought this issue to the fore.

The 800-meter champion from South Africa is fighting a separate case in Switzerland to challenges track and fields rules on naturally high testosterone in female runners with differences in sex development. She could get a ruling within weeks in an appeal case at the Swiss supreme court.

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The International Olympic Committee will wait until after Tokyo 2020 to reveal new rules for trans athletes - PinkNews

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Freddy McConnellPhoto: Manuel Vazquez for "Seahorse"/Promotional image

Transgender journalist Freddy McConnell is fighting the U.K. government to be listed as the father on his childs birth certificate.

McConnell whose experience with pregnancy as a transgender man was the subject of the documentary Seahorse: The Dad Who Gave Birth is now appealing a September 2019 High Court decision by the president of the courts Family Division stating that McConnell has to be listed as the mother because hes the one who gave birth to the child.

Related:NBA player Dwyane Wades transgender daughter knew she was a girl when she was 3 years old

Though McConnell began testosterone treatments in April 2013 and had a chest reshaping surgery in 2016, he stopped hormones in order to get pregnant using a sperm donor.

According to The Guardian, the laws around McConnells pregnancy created some of his current legal dilemma. The intrauterine insemination fertility treatment McConnell used to get pregnant is governed by the Human Fertilization and Embryology Act 2008, a law that defines treatments as assisting women to carry children.

Hannah Markham, the lawyer representing McConnell, said that the deciding judge incorrectly declared that mother was not a gendered term and that McConnells giving birth was the determining issue in declaring him as the childs mother. Markham said current U.K. law fails to respect the right of transgender people to be legally recognized by their gender identity.

Being misgendered on his childs birth certificate is discrimination and exacerbates his gender dysphoria, McConnell said. Furthermore, it violates both his human rights and right to privacy since a birth certificate listing him as a mother could potentially out him as transgender, inviting intrusive questions about his personal life.

McConnells case could potentially affect an untold number of other transgender parents in the U.K. who have children under similar circumstances.

Heres the trailer for Seahorse, a title thats a reference to how male seahorses carry their species young:

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Trans man is fighting to not be called mother on his child's birth certificate - LGBTQ Nation

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PHOENIX, March 6, 2020 (LifeSiteNews) The Arizona House voted 31-29 Tuesday to pass legislation ensuring that female school athletes will only compete against other femalesrather than gender-confused boys who claim to be girls.

House Bill 2706, the Save Women's Sports Act, would allowparticipants in high-school girls and college womens athletics to dispute the biological sex of an athlete they suspect of actually being male, who would then have to produce a signed doctors statement confirming that genetic testing has identified them as female, CBS 5 reported. Accusers would also be shielded from retaliation.

"Women are being displaced in their own sport. The playing field is no longer level," said Republican state Rep. Nancy Barto, the bills author.

Calling the proposed requirement cruel, opponents of the bill claim it could open up transgender students to bullying a charge Barto rejects.

"I would say they're really not looking at the true motive of the bill. It's not singling out anybody and it frankly doesn't discriminate or ban anybody from playing sports, she said, noting that biologically-male athletes could still play on either boys teams or participate in coed sports.

Last June, the Journal of Medical Ethics published a paper concluding that healthy young men (do) not lose significant muscle mass (or power) when their circulating testosterone levels were reduced to (below International Olympic Committee guidelines) for 20 weeks, and indirect effects of testosterone on factors such as bone structure, lung volume, and heart size will not be altered by hormone therapy; therefore, the advantage to transwomen (men) afforded by the (International Olympic Committee) guidelines is an intolerable unfairness.

Such findings are consistent with those of organizations like USA Powerlifting, which contends that men naturally have a larger bone structure, higher bone density, stronger connective tissue and higher muscle density than women. These traits, even with reduced levels of testosterone, do not go away. While MTF (male-to-female) may be weaker and less muscle than they once were, the biological benefits given them at birth still remain over than (sic) of a female.

Nevertheless, grouping athletes based on their claimed gender identity is increasingly common and contentious in the United States and around the world, with many female athletes objecting that they are being denied records and victories meant to denote excellence among actual females.

HB 2706 now advances to the majority-GOP Arizona Senate for consideration. Republican Gov. Doug Ducey has not yet said whether he would sign it into law.

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Bill banning boys who say theyre girls from womens sports passes Arizona House - Lifesite

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