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Paleo this and protein that and charcoal the other... What is it with all the food fads and why do they all cost so much money?

1. The great diet conWhen it comes to food fads, ridiculous diets have been front and centre for hundreds of years. Our world is groaning under the weight of faddy notions that promise to keep us leaner and younger and more beautiful for longer and in the US alone, the diet industry is said to be worth more than $70 billion (63bn) each year. Almost all that money is wasted.

Detox diets are where a big chunk of change is flushed away. Such diets are among the most ridiculous of faddy food trends because they promise to help us lose weight and detoxify our organs when they do nothing of the sort. The reality is that foods do not help bodies detox organs do that and no amount of celebrity endorsements will change that fact.

While detox diets are stupid they might not be the stupidest diet fads that have ever appeared on our table. More than 100 years ago the world was enthralled by something called Fletcherism. It was invented by Horace Fletcher who said if people chewed every mouthful of every meal exactly 32 times they would lose weight. The programme was obviously nonsense although some people may have lost weight because chewing each mouthful of food 32 times must have seen them lose the will to eat any more.

Silly diets were not the preserve of bygone eras and they still come thick and fast. It isnt that long ago that Robert Atkins was said by Time magazine to be among the 10 most influential people in the world. Atkins invented his eponymously named high-protein/low carbohydrate diet in the 1970s but it only really became a big deal in the last years of the last century. The diet so the narrative went allowed people to eat almost all the meat, seafood, eggs and cheese and other proteins they wanted but no carbs and not too many vegetables. Through a strict observance the weight was said to fall off. Did it work? Sort of at least in the short term but it also caused bad breath, tiredness, dizziness, insomnia, nausea and constipation and failed people in the long run.

2. Fryer tuckIn the 1980s almost every home in Ireland seemed to fall in love with the deep fat fryer and we all sought to replicate the greasy chipper experience in our own homes every day of the week. They were certainly fast and sort of easy to use and deep fat fryers were able to cook almost everything but at what cost to our hearts, waist lines, skin and taste buds? They were also hard to clean and smelled pretty bad too if they were mistreated. They are still in use but are nowhere near as popular as they were in the 1980s. It many cases they have been replaced by the likes of the Tefal Actifry which uses hot air and a tiny amount of cooking oil to deliver a passable version of chips without the grease or the smell.

3. Gadgets HellThere are scores of faddy foody things that promised to make our lives in the kitchen easier from the pressure cookers and SodaStreams of the 1970s to the spiralisers and the juicers of more recent years. But very few of them have delivered in the long term and the ones that have let us down all end up in that press in the kitchen where hope and ingenuity go to die.

4. Airline food on your couchThe idea of the TV dinner was sort of intoxicating in much the same space age way as instant mash and rehydrated peas were. You could get a hot and healthy meal to eat while watching the telly in minutes with absolutely no washing up to do at the end of it all. And not only that, the TV dinner would sort of replicate the experience of dining on aeroplanes by dividing your food into handy little compartments. The only problem was they were just a little bit revolting and not very healthy. While people still eat in front of the telly and still eat a lot of ready meals the TV dinners of times past are gone.

5. Meat freeNow, if you are vegan dont get cross. We know the path you are on is virtuous and we know you are making all sorts of sacrifices as a result of animal welfare concerns or concerns over the future wellbeing of the planet. And we are open to the idea that veganism is here to stay but when we see retailers and restaurants and manufacturers falling over themselves to hop on the plant-based bandwagon we cant help but think we are in the midst of a fad. It is possible to live a healthy and happy life by eschewing all animal products but it is very hard work and involves a lot more than just swapping out regular milk for an almond variety and cutting the sausages out of your diet. We suspect that many of the people who have declared themselves vegan in recent years will find themselves giving up when the going gets tough.

6. Doh! NutsHas there ever been a more mortifying moment in our history than when thousands of people appeared to lose the run of themselves in the queue outside that Krispy Kreme shop in Blanchardstown? It opened in September of last year and in its 12 months of trading here about 600,000 customers walked through the Krispy Kreme doors and bought around 6.6 million doughnuts making it the brands most successful store opening internationally. Many of those doughnuts were likely sold in the early days when a sort of collective madness saw the shop swamped by queues of cars and people day and night with many of those standing in line clearly unclear as to why they were there. That is the thing about fads, though. They can be inexplicable.

7. Cups runneth overAnd sometimes fads are very explicable. In an episode of Sex and the City which was broadcast in the US on May 10th, 1998, Carrie and Miranda spent 60 seconds sitting outside the Magnolia Bakery on Bleecker Street eating vanilla cupcakes and were guessing here talking about Carries love life and how she was getting on with Mr Big or Aidan or whoever. As soon as the programme aired people were queuing outside the Magnolia Bakery to be like Carrie and within months the cupcake had unseated the humble bun in bakeries across the world including Ireland. But it couldnt last and the cupcake was in turn unseated by doughnuts or cronuts or whatever youre having yourself.

8. Leave my coffee aloneCoffee has been a particular target for the fad makers. In recent years, trendsetters have sold us coffee made from beans excreted by animals and have added butter to coffee and marketed it as way to get more energy while simultaneously shedding the pounds. Charcoal has also been added to lattes in order to make help us cleanse. One thing all the coffee fads have in common is the price. They are all ridiculously expensive.

9. Pulled legsBarely 10 years ago, pulled pork did not exist in Ireland. Then it was suddenly everywhere. What looked like a mushy mess of meat was selling in high-priced restaurants and low-rent delis. It was all a long way from the North Carolina towns where it used to be made using the shoulder of a pig cooked slowly over barbecue coals until it was soft enough to be pulled into shreds and doused in barbecue sauce. You can still find pulled pork around the place but it is nowhere near as common as it was five years ago.

10. AvoFAD OhThe same cant been said for the avocado. While this fruit has been eaten by some people for many thousands of years, it only reached this part of the world in recent times and only exploded in popularity over the last decade. Marks & Spencer was one of the first supermarkets in Ireland or Britain to sell avocado pears and when they first appeared on its shelves in 1968 they were so alien to shoppers that one customer tried to serve them as a dessert with custard. Since the start of this century global sales have climbed by more than 400 per cent and in excess of 5 billion worth of them are now consumed each year. So many patients cut themselves slicing the fruit that some trauma hospitals have coined the phrase avocado hand for the injury. The British Association of Plastic, Reconstructive and Aesthetic Surgeons have even called for a warning label to be put on avocados.

The fruit was a staple in central America for centuries but a luxury item in the US. Then in 1926, a Los Angeles farmer called Rudolph Hass created a variety of avocado tree which grew a sweeter juicier fruit that was easier to grow, store and transport. It became known obviously as the Hass avocado and was all conquering and it accounts for more than 90 per cent of the avocados eaten. In the 1960s the avocado became more popular thanks to the increasing popularity of Mexican food and it became even more popular again in the 1990s when Sydney chef and restaurateur Bill Granger added lime, salt and chilli flakes to the mix and put it on toast and charged people a tenner for it.

11. QuinoaThe Incas who lived in Peru, Chile and Bolivia happily grew and ate quinoa undisturbed for many hundreds of years. They had plenty of it to go around. Then it started being exported to the US only in the 1980s and in the early part of the 21st century it was discovered by foodies who decided it was better than wheat, couscous or rice. Suddenly, the newly classified superfood was everywhere. It is probably more healthy than other options and it tastes grand but the heightened global demand has put pressure on many South American farmers to keep up. Many of them can no longer afford to eat their staple. Just imagine how wed feel if the hipsters of Portland stole all our potatoes?

12. Smells like protein spiritProtein balls, protein bars, protein shakes, protein bread, protein coffee, protein water, protein Weetabix? Is there nothing we wont add protein to nowadays? Apparently not. And it is not hard to see why. When the Box Says Protein, Shoppers Say Ill take it ran a headline above a Wall Street Journal article which was published six years ago and if anything our desire to have protein with everything has only intensified since then. The global protein supplements market is now valued at more than $12.4 billion each year. We do need protein but do we need so much of it to come from artificial sources and do we need to pay quite so much for it?

13. Palee oh noWho decided that it was a good idea to build entire diets around what our ancestors ate eaten during the Paleolithic era which stretched from about 3 million to 10,000 years ago. While there is nothing wrong with a diet which is made up of meats, fish, fruits, vegetables, nuts and seeds the food that could be sourced through old-school hunting and gathering there is something wrong with slapping the prefix paleo on to something and then charging us a premium for it. And were not mad about a programme that cuts out things such as cheese and bread. And apart from all that what was the life expectancy of the people who actually invented the paleo diet? Not many of them lived beyond the age of 30.

The rest is here:
Atkins, avocados and pulled pork: Some of the worst foody fads - The Irish Times

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To trim down the waistline, dieters can pick from a number of different weight loss diet plans. The keto, or ketogenic, diet is a popular choice for many slimmers and can help speed up fat burning results. However, an expert reveals the tips you must follow.

The low carb and high fat plan is thought to help promote fat loss, Elliot Upton, PT at ultimate performance and head of LiveUP online coaching, explained.

He told Express.co.uk: The idea of keto is to take in such a low amount of carbohydrates that your body switches to a metabolic state called 'ketosis' where it uses fat and ketones for fuel instead of glucose."

By following this plan, the body will start to burn through fat leaving those on the plan much trimmer.

READ MORE: Joe Wicks reveals simple workout plan to help burn fat - avoid making common mistake

Although many people may think they should avoid fat when trying to slim down, eating foods high in healthy fats could actually help them get into shape.

Pairing those foods with meals high in carbs and with a moderate protein content can give the best results.

Elliot added: People who follow the keto diet will eat a high proportion of their calories from fat, some protein and minimal or no intake from carbohydrates.

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Common foods people eat on the keto diet tend to be anything with a high fat and low carbohydrate content, such as oils, cheese and dairy products, eggs, nuts and some fatty meats or fish.

If switching onto the plan, he explained why dieters much ensure they still eat enough nutrients.

Removing a food group can leave slimmers lacking in certain things and the expert explained how to compensate for this.

When you cut out an entire food group, there is the potential to be lacking in key nutrients, he said.

See the article here:
Weight loss: This surprising food can help you burn fat fast - what can you eat? - Express

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In order to lose weight, slimmers need to take a look at what they eat and shake up their diet plan. Although there are many diet plans on the market, eating more of one food group could be enough to see the weight fall off. Foods high in protein and eating meals more regularly could help dieters get into shape, an expert explained.

By making changes such as upping protein in a diet, slimmers will be able to lose weight.

In my experience and in the scientific literature best practice for weight loss would be to eat a moderate protein intake, with the majority of it coming from dairy and fish," Harry added.

Also, eat mostly whole, non-processed foods like vegetables, grains and legumes.

When following a high protein diet, slimmers can eat a variety of foods to boost their intake.

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High-protein foods include meat, fish, eggs, cheese, greek yogurt, milk and vegetables.

Slimmers can also fill up on lentils, grains, nuts and even protein supplements or powders.

What's more, upping the amount of food slimmers eat each day could make a difference.

Harry said: Eat anywhere between two and five meals per day. Whichever suits your lifestyle best and allows you to stick to the diet.

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Weight loss: Eating more of this food can help you burn fat - expert tip you must follow - Express

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You may have made the decision to lose weight, but it can be difficult to find the right diet for you.

There are countless diet plans which claim you can lose weight, but they may not be the right one for you.

LighterLife combines mindfulness and a very low-calorie diet which they believe make the approach so affective.

The LighterLife Xpress weight loss and management programmes have helped more than 400,000 lose weight.

They believe losing weight isnt just about what you eat, but your relationship with food.

Losing weight and learning how to keep it off is a skill that has to be worked at.

LighterLife is a slimming club which is straightforward to follow no point system, no calorie counting and no hassle.

The way it helps you to lose weight is with its total dietary replacement (TDR) Foodpacks.

They are high in protein, and have you covered in terms of vitamins, minerals, fibre and essential fats and carbs.

Research published in The Lancet from the Diabetes UK-funded DiRECT trial, showed that after losing weight on a TDR plan such as LighterLife, almost half of the people who took part with type 2 diabetes went into remission.

Study co-lead Professor Mike Lean said: Formula diets have proved extremely safe and effective in helping people to lose substantial amounts of weight. TDR VLCDs are the only treatments currently available that can reliably achieve 15kg weight loss and consequently diabetes remission.

LighterLife also offer guided CBT mindfulness sessions in free weekly Xpress meetings.

There are three different plans to choose from Total, FlexiFasting and Management.

Total is the brands premium very-low--calorie diet (VLCD) TDR plan which helps people lose a stone in a month by replacing all food with the Foodpacks.

The low-calorie diet plan consists of just 600 to 800 calories, but with all the great taste and convenience to keep you motivated.

FlexiFasting combines conventional food with the TDR Foodpacks.

People can expect to lose 1-2lb a week using this plan.

Management is the plan for people to use once they have reached their goal so they can maintain.

LighterLife Xpress member Samantha said: I lost 8lb in my first week. I couldnt believe it!

And I went on to lose my first stone in about 4 weeks. The rate of weight loss kept me coming back each week and I always felt confident going for my weigh-in.

I always stayed for the whole meeting because I loved how the room was filled with so much positivity and camaraderie.

When youve been dieting so long you think you can do it alone but without my Xpress group I wouldnt be four stone lighter!

You can read more about the LighterLife diet from the LighterLife website.

Keep in mind, the NHS recommends to follow VLCD under medical supervision for a maximum of 12 weeks continuously.

Their warning continues: Most people who want to lose weight do not need to follow a very low calorie diet.

A daily limit of 800kcal is about a third of the average energy needs for a man (2,500kcal) and half needed for a woman (2,000kcal).

Continue reading here:
How to lose weight fast and reduce risk of type 2 diabetes with the LighterLife diet - Daily Star

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Weight loss diets usually require slimmers to eat less but it is important they pick the right foods. Eating foods high in protein can help dieters lose weight and gain lean muscle, an expert revealed. Is there a best time to have it?

By eating foods high in protein, dieters can boost their weight loss results, Harry Aitken, sports scientist and PT, told Express.co.uk.

He said: A high protein diet is simply one that is rich in protein intake, and lower, than normal, in calories.

So you will be consuming lots of protein, whilst still maintaining reduced calories to ensure you are in a calorie deficit, burning more calories than youre eating.

READ MORE: Weight loss: Top five exercises for flat abs revealed - full workout plan here

When upping protein in the diet, slimmers can get it from a host of different foods.

Harry explained meat like chicken, beef, and pork, dairy products and eggs are all a good source of protein.

Vegetarian options like seeds, buts, beans like lentils and broad beans, tofu, and manufactured protein sources made from soya or mycoproteins can also be eaten.

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These foods will keep hunger pains at bay and dieters are less likely to opt for unhealthy snacks.

This means those hoping to lose weight will notice the benefits adding a portion of protein into every meal.

High protein intake has been proven to keep you fuller for longer, and they have also been proven to reduce subsequent calorie intake, Harry added.

So this means that not only are your high protein means filling you up, and helping you stay full, but they also help to reduce you consuming more calories throughout the day.

A food that can keep you fuller for longer, without consisting of huge amounts of calories, when dieting is a fantastic solution to help you reduce your calorie intake.

Dieters will feel more satisfied and likely to stick to the meal plan they are following.

Harry explained: The problem with many diets is theyre often quite drastic, and they restrict food so much that people feel starving. By helping to keep you full, and therefore happy, you are much more likely to actually stick to the diet.

For those hoping to get into shape, following a high protein diet will also help build muscle and appear lean.

See the article here:
Weight loss: This food can help you slim down fast - when is the best time to eat it? - Express

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HE's helped the likes of Strictly's Viscountess Emma Weymouth and Made In Chelsea's Jamie Laing to get into shape.

And now celebrity PT Rory Knight is sharing his top tips on how the rest of us can shed the pounds before the festive season kicks in.

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In particular, Rory emphasises the need to make sure you're in an overall calorie deficit - through overhauling your diet and fitness regime.

However, the fitness expert, who is aRoyalParksHalf Marathon ambassador and Co-Founder ofTrack Life LDN, is keen to remind slimmers that it's all about balance, and cheat days can certainly be enjoyed.

Here, he takes us through his top fitness and weight loss tips:

Rory says it can be a lot easier to get out of the door for a workout if you get your friends involved or join a club.

He says: "Find a crew or community to run or train with.

"I cannot even begin to tell you how motivating it is to train with like minded people committing to getting fitter together, rather than doing it alone."

Rory recommends trying the 80:20 approach to healthy eating - as it teaches you balance, moderation and indulging without a guilty feeling.

He says: "I try to stick to the 80:20 rule whereby I eat clean, fresh, unprocessed food 80 per cent of the time.

"The other 20 per cent I eat whatever I like!

"Eat smart and make sure you are including nutrient rich foods in your diet."

Running is possibly the best form of exercise out there when it comes to burning calories and shedding those pounds.

Rory says: "Running alone produces a highcalorieburn, which coupled with a healthy eating regime, should facilitate weight loss, as long asyouare in an overallcaloriedeficit.

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"Simply, a calorie deficit means burning more calories than you put in.

"Basically, dont undo your hard work through poor dietary choices."

There are hundreds of apps that you can have in the palm of your hand, any hour of the day, that can help you track your calories and daily workouts.

Rory says apps like Map My Run can be key when it comes to blitzing body fat and tracking your progress - especially if you're a keen runner.

He says: "Map My Run is a good app for tracking your progress (average pace, distance etc) and it also includes coaching feedback based on your metrics and results.

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"For me personally, my Apple Watch is an essential item as I can leave my phone at home and control my music and running apps through my watch."

Despite being a honed athlete, Rory very much endorses having a cheat day.

He says: "Do what works best for you - we are all uniquely different. For me personally absolutely have a cheat day!"

Rory, who was named the UK's 'Smartest Coach 2019' by Men's Health, has revealed that you'll get faster results if you hold yourself accountable and stay motivated.

He says: "Motivation has to come from within. I say to people to always think of their why.

Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session

"Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session.

"Training with a group or with a friend will also help because it keeps you accountable."

Rory is an ambassador for the Royal Parks Half Marathon, which took place earlier this month.

He recommends signing up for exciting challenges like this so you can set yourself a goal and have something to aim for.

He says: "Signing up to an event can help you significantly on your journey towards getting in shape, simply because you have a distinct goal or target to work towards.

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"By having this commitment, you are far more likely to adhere to your training regime and achieve enhanced results.

"Usually a big bonus in training for a performance based goal (i.e. a half marathon), is that it often leads to direct improvements in several other aspects of your life - improved cardiovascular health, enhanced mood, more energy, settled sleeping patterns, better dietary habits etc, which will have a positive impact on your body composition and overall shape.

"Make that commitment and reap the benefits."

Running can be a lot more fun and interesting if you mix up the pace during your training sessions, according to Rory.

He says: "As well as gradually increasing your mileage on your long runs, incorporate speed work where you are working both at your target race pace and above your target race pace.

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"Every single Track Life LDN session is tailored around making our participants faster, regardless of current ability level.

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"Every session is uniquely different, with a big emphasis placed on improving your form.

"Anybody can run, but whats important is improving your running technique because this will ultimately make you faster and more efficient."

For more information on how you can secure a place in the 2020 Royal Parks Half Marathon, please visit https://royalparkshalf.com/

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Weight loss: Treat yourself and try the 80:20 diet Jaime Laings PT shares top tips for fast results - The Sun

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If you're looking to make some changes to your life and get in shape, you could do worse than having strongman Eddie "The Beast" Hall as your trainer. The former World's Strongest Man winner has a new show with LADbible on Facebook Watch called Beasted: each episode sees him showing a new guy the ropes in the gym and setting him off on his own transformation journey.

In the first installment, Shaw works with salesman Sam Parcell to kickstart a lifelong change with a six week transformation challenge. Sam is interested in taking a more proactive approach to his own health and fitness, as his father passed away from a heart attack and he wants to decrease his risk of going the same way. Now that he and his wife Amelia are thinking about starting a family of their own, he wants to be able to keep up the energy to run around after kids and be healthy enough to stick around for a long time.

Strongman and strength conditioning coach Luke Fullbrook and sports rehabilitation specialist Chris Peil join Sam and Eddie for day one of the challenge, which starts with six exercises designed to test Sam's strength, agility and endurance: a 220 kg deadlift, a 140 kg bench press, a goblet squat, a shoulder press, a frame carry, and the SkiErg.

Once he knows his way around the equipment, Sam is left to his own devices for the six weeks. After just one week on his training program and new meal plan (consisting primarily of chicken, rice, oats and greens), he's already noticing that clothes are starting to fit better.

"I can't believe after having so much time out of the gym, doing that strength stuff, how strong I've got so quickly," he says at the halfway mark. "It was vital to do something like this," he adds. "What it's done it put everything in perspective."

Sam weighs in at 130 kg (286 pounds) at the start of the six weeks, with 30.5 per cent body fat. By the end of the challenge, he's dropped a staggering 30 pounds, and has considerably improved his stamina and gym technique: he only managed five reps on the shoulder press to begin with, but six weeks later he smashes out 18.

"The number's incredible, it's more than tripled," says Hall. "Absolutely incredible."

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Strongman Eddie Hall Helped This Guy Lose 30 Pounds in 6 Weeks - menshealth.com

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Weight loss is not always easy to achieve and slimmers may worry they will be left feeling hungry and unsatisfied. However, dieters do not have to go without a mid afternoon treat when getting into shape, experts revealed. These are the top five snacks to help weight loss.

Protein is the most satiating macronutrient and is the hardest to store as body fat. You even burn calories digesting it.

Instead of tucking into high carb treats, slimmers can pick from a list of healthy foods to keep them satisfied.

Fat-free yogurt with raspberries and nut butter - 210 calories

They said: This nutrient-dense swap is not only voluminous - so youll feel fuller - its much higher in protein. It includes a great source of healthy fats and the berries bring added fibre. This is a great snack for curbing sweet cravings!

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Dark chocolate - 121 calories

They said: I get all my clients to immediately switch from sweets and bars of milk or white chocolate to high-quality dark chocolate, roughly 70to 85 percent.

With good quality dark chocolate, a little goes a long way, so harder to overconsume, and it has a lot of healthy antioxidants.

Dark chocolate is especially beneficial for my female clients when they are nearing their time of the month and cravings are through the roof a little dark chocolate can squash those urges right away.

Biltong - 74 calories

Biltong brings all the convenience, but far less calories than its potato equivalent, the experts revealed.

This slow digesting protein will keep you fuller for longer and help stabilise blood sugar levels.

Cherry tomatoes - 26 calories

Cherry tomatoes are a great swap to get a sweet fix, the trainers explained.

Packed full of fibre but low in calories, they will help curb sweet cravings and give you that feeling of fullness. Great for desk-snackers or social events like cinema outings.

Low calorie jelly - 4 calories

They said: Its so easy to pick up a yoghurt from the fridge for a low-calorie dessert, but remember that all those 100 calorie snacks here and there soon add up if youre not paying attention.

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Weight loss: Top five snacks to help you shape up revealed - which has fewest calories? - Express

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7 natural home remedies for weight loss that actually work  |  Photo Credit: Getty Images

In this era of zero figureand well looked-after body, every individualwants to achieve a great physique. There is a reason why each and every area in your locality has uncountable gyms and people are working their hearts out there. Every person wants to look beautiful and fit but at times, we can not achieve it owing to certain reasons. Earlier people maintained a different lifestyle and generally followed healthy food habits. Urbanisation has totally affected our lives as well as our eating habits as well.

Certain factors that contribute to a persons weight include family history and genetics, behaviour or habits, metabolism, and body mass index (BMI) rate. Maintaining a healthy weight can help you prevent and control many diseases and conditions. Overweight causes a serious risk of developing other diseases like obesity and high blood pressure. You also need to keep a check on the activity level if you are overweight. Here are some suggestions that will help you maintain a healthy weight.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Want to lose weight? Heres what you can do to lose belly fat easily in 2 weeks - Times Now

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When it comes to losing weight, exercise and diet both play an important part in getting results. Making simple changes to the diet plan can be enough to help dieters lose weight and cut back on fat. Slimmers must ensure they eat foods high in protein to see the best results, Cecilia Harris, celebrity PT and co-founder of online fitness, nutrition and health platform, Results with Lucy, explained.

If you want to lose fat you need to burn more calories than you put in. In other words, create a calorie deficit.

When doing this, dieters must be mindful with what foods they cut out and eat foods high in protein.

Cecilia explained: Upping your protein intake will promote weight loss and keep you feeling fuller for longer.

If hoping to burn fat, slimmers will still need to eat the right nutrients when cutting back on calories.

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Making small changes and swapping unhealthy habits will help dieters on their way to a tone midriff.

You still need to make sure you are getting all the right nutrients so really its about eating smart and making sure what you eat has nutritional value and is not wasted calories," Cecilia added.

Simple changes can make a big difference like cutting down portion sizes or swapping a milky coffee for green tea.

For each person the calorie deficit will be different depending on variables like your height, weight, gender and how active you are.

Dieters hope to lose fat quickly can achieve their goals by upping their protein intake and cutting back on unhealthy calories.

However, the trainer warned this is not for everyone and those already eating healthily might not need to cut back.

Cecilia added: I dont believe that day to day creating a calorie deficit is necessary if you are living a healthy, balanced lifestyle however, if you are looking to get that extra ab definition then creating a calorie deficit can work.

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Weight loss: Using this diet trick can help burn belly fat fast - what can you eat? - Express

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