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Quickly catch up on the day's news: Monday, April 10 - CNN

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Losing weight might not be easy, but the biggest battle is certainly keeping it off.

This article originally appeared on news.com.au and is published here with permission.

Almost everyone who struggles with weight has been there: Losing weight is cinch, but the biggest battle is keeping it off. So why is persistent weight maintenance so difficult?

One of the main explanations you hear around town is a drop in metabolism. The idea has merit, but it only reveals part of the picture says nutrition scientist, Dr Tim Crowe.

Our eating habits are very individual and change from day to day, which is why its much easier to measure changes in metabolism compared to accurately tracking what and how much a person eats.

Here are the top four reasons you regain weight and how to prevent it.

As a society weve become hard wired to expect everything quickly. We want instant success in everything we do and all our wants and needs to be fulfilled without delay.

Weight loss, though, is anything but immediate. Regardless of whether you continually count calories, avoid carbs or whatever the diet demands, you may get rapid results in the short-term (which is a big motivator for people), but then you need strategies to move into long-term patterns which is why these regimens dont address the underlying reasons why you are overweight.

The sobering reality is the human body will continue to fight against weight loss long after dieting has stopped.

The fix: A better approach is to take the focus off the quickest way to lose weight. Instead, look for positive lifestyle changes which allow you to adapt to new healthy habits, making it less likely that you will revert to old ways.

A recent clinical trial tested a new drug for treating diabetes on two groups. Results showed that people on the drug, called canagliflozin (which works by making the kidneys excrete more glucose a favourable side effect for weight loss), lost only slightly more weight than the non-drug group. Why? People in the drug treatment group were hungrier which drove them to eat an extra 100 calories each day for every kilogram of weight they lost.

The influence of hunger on weight regain is three-times stronger than a slowing of metabolism. Add the two together it appears almost inevitable that the lost weight will creep back on again for most people adds Crowe. In other words, the more weight you lose, the more you eventually compensate by eating more.

The fix: Hunger is the physiological need for food, which is why its important to never ignore it. Work out a balanced eating plan (including the occasional treat) with a satisfying amount of food that works best for you, and dont be afraid to experiment with eating more if your health isnt where you want it to be.

For a lot of people, weight loss is a journey that requires a lot of mental preparation and sacrifice. Once they reach their goal weight, the diet is over a mindset that sets the scene for regain.

This is amplified by the fact that the body recalibrates its metabolism as the weight drops, however the effort required to maintaining new eating habits are often difficult to sustain.

The fix: The diet mentality needs to stop. Change your mindsets from weight conscious to health conscious. Refrain from labelling things good or bad and focus on providing your body with sustaining, nourishing food you enjoy.

Ever notice when you decide to give up a favourite food, its the only thing you can think about? Restrictive thinking, such as that found in many popular diets, will lead the way down Struggle Street and almost guarantee defeat.

For many, diet means a set amount of time during which you must exercise superhuman willpower to resist temptation and overwhelming hunger at the end of which you can finally reward yourself with junk food binge.

Regaining weight has little to do with poor self-control. Our bodies are primed to fight against weight loss. You can ignore hunger cues for a time, but they will persist for much longer than your willpower, adds Crowe.

The fix: Identify your triggers to overeat: stress, fatigue, boredom, skipping meals and build non-food strategies, such as go for a walk, call a friend, or take a bath instead, rather than relying on willpower.

Kathleen Alleaume is a nutritionist and exercise physiologist and Author of Whats Eating You?

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This is why you regrain weight so quickly - Body and Soul

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Chris Evans follows up his role as the titular beefcake crime-fighter of Marvels Captain America: Civil War by playing a boat mechanic caring for his super-genius niece (Mackenna Grace) in the much gentler, much less action-packed new drama Gifted. Granted, hes a boat mechanic in much better shape than the majority of Americans, but the gig still required the Avenger to tone down from superhero shape.

Im lucky or unlucky, however you want to look at it that I can gain or lose weight relatively quickly, Evans told Yahoo Movies at the Los Angeles press day for Gifted, where he was joined by his young costar. I think it changes as I get older, but as of now I seem to be able to kind of shed and add pretty quick.

Last summers Civil War marked Evanss fifth outing as super-soldier Steve Rogers (not counting cameos in Thor and Ant-Man movies), and hes currently in production on No. 6 with Avengers: Infinity War. While the actor has said he naturally weighs in between 170 and 180 pounds, he typically adds another 20 to 30 to play Cap.

My body doesnt want to be that big, Evans admitted. I naturally walk around at a much lighter weight. So when it comes to an everyman role like Gifted? You just stop working out, maybe cut back on a few meals. And in a few weeks Im back to being a skinny weenie.

Gifted is now in select theaters and opens wide April 14.

Watch costars (and ex-couple) Chris Evans and Jenny Slate shower each other with praise:

Read more on Yahoo Movies:

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Chris Evans on Losing Captain America Muscle for 'Gifted': 'My Body Doesn't Want to Be That Big' - Yahoo Movies

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In posters highlighting key points in the Active Mobility Bill, the same limit of 20kg is imposed on personal mobility devices (PMDs) and conventional bicycles. This is supposedly to "reduce the risk of serious injuries in cases of collision". However, is it reasonable for PMDs and bicycles to share the same weight limit?

PMDs incorporate heavy components such as batteries and electric motors. Heavier e-scooters incorporate safety features, such as suspension systems and large pneumatic wheels, to absorb the shock from uneven terrain.

Good suspension and large wheels are important to navigate safely. Heavier e-scooters also have better brakes, such as hydraulic disc brakes on both wheels.

To save on weight, lighter e-scooters use "electronic brakes", where its electric motor generates a braking force. Electronic brakes are much less effective than disc brakes.

Although e-scooters also have foot brakes, these require the rider to balance on one leg, not optimal if a collision occurs. Furthermore, foot brakes quickly lose effectiveness in Singapore's damp weather.

Finally, would the 20kg limit on e-scooters reduce the impact in a collision?

Suppose a rider and his groceries weigh 120kg. On a 20kg scooter, he collides into an object at 10kmh, while on a 30kg scooter with better brakes, he collides at 9kmh. Based on my calculations, the force on impact is actually 3.6 per cent less for the heavier scooter.

Even if they collide at the same speed, the difference in force is only 7 per cent.

Heavier e-scooters with better braking systems will tend to collide at a lower speed than lighter ones, assuming the brakes are applied at the same time. Even if they collide at the same speed, the difference in force is only 7 per cent.

The Government says active mobility is a "key pillar" of its vision for transport in Singapore (Registration, plates for e-bikes to boost safety; Jan 11) . To support this, we must allow Singaporeans to choose PMDs suitable for the terrain and distances they commute. Also, a weight limit of, say, 35kg, would be more reasonable.

Keith Tang Tien Wei

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Relook weight limit for heavier, 'safer' e-scooters - The Straits Times

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Alex LaCasse @Nomad_Reports

KITTERY, Maine Participants of Freda Emersons rigorous exercise classes at Coastal Fitness were getting a little extra for their money over the last several weeks, aside from the most premiere TRX workout in the Seacoast.

Emerson has recently been putting on drop-in TRX classes at Coastal Fitness and on Sunday the attendance fees from the classes plus a donation from Coastal Fitness owner, Mark DellaPasqua, were presented on a big check for $1,368 to be donated to club members Christy Varney and her father Tim Proctor. The two are running the Boston Marathon as a team for We Run with Ellie to benefit autism research along with former NFL player Doug Fluties, Flutie Foundation.

Mark and I have worked together as a team to be able to make this donation, said Emerson of Kittery. Its a cause thats dear to my heart as well since my 20-year-old daughter is autistic. Shes come along a long way with the help of organizations like the Flutie Foundation.

Ellie is the daughter of Janelle Dunn, Varneys sister, and she was diagnosed with high functioning autism in July 2016.

I feel grateful every day for the continued research and awareness happening for autism, said Dunn. We are so blessed to have an amazing daughter who will have every opportunity to excel in the future because of foundations like Doug Fluties.

To help raise money for Autism research Dunn, Varney and Proctor have been fundraising as a trio, and Varney and Proctor are running the April 17 marathon with the official team of the Flutie Foundation, Dougies Team.

Varney is running in her first Boston Marathon having previously run in the Mad Marathon in Waitsfield, Vermont. She said her team has hosted a silent auction on Feb. 3, placed donation jars at a handful of businesses in Kittery and has been supported by over 140 donors.

In this process, its been amazing to see just how supportive our community has been, said Varney of Kittery. It really restores my faith in community and reminds me that when you meet people, theyll want to rally around you and support you.

Varney and Proctor said they had a personal fundraising goal of $22,500 and with the donation from Emerson and Coastal Fitness the father-daughter pair has exceeded their personal goal. Varney also said Dougies Team has already exceeded their team goal of $125,000 for the marathon.

We picked a winner with the Doug Flutie Jr. Foundation, said Proctor, a six-time marathon runner and resident of Kittery. Boston knows tough and they know winners. The greatest race in the world has given us the opportunity to make a difference in other peoples lives.

DellaPasqua said the donation was part of the gyms desire to help the clubs members in their charitable efforts.

We just try to get involved with the community and all our members, said DellaPasqua of York. Freda asked me if we wanted to be a part of this effort and I said, of course, because we want to be doing everything we can to help our community as a fitness center.

Continued here:
Coastal Fitness donates to family's Boston Marathon effort - Seacoastonline.com

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Spring means blooming flowers, new leaves on trees and green grass. But for millions of people, spring also means seasonal allergies. Also known as allergic rhinitis or hay fever, seasonal allergies are caused by pollen produced by plants.

Tree pollen is the most common culprit in the spring, with grass and ragweed in the summer and fall, respectively. Allergy symptoms watery eyes, runny nose, sneezing, congestion and cough may start within 5 to 10 minutes of exposure in sensitive individuals and last for hours.

Seasonal allergies are an abnormal response of the immune system to pollen. Inhaled pollen acts as an allergen, which stimulates the immune system to produce antibodies, including IgE.

Antibodies are produced whenever the immune system encounters a foreign antigen, whether it is a virus or pollen. The IgE stimulates specialized cells in the airways called mast cells to produce histamines, which cause the familiar symptoms of seasonal allergies. This is the same process that causes allergies to dust mites, animal dander and certain foods.

Since histamines are an important step in triggering an allergic response, seasonal allergies can be treated by using antihistamine drugs such as fexofenadine (Allegra), loratadine (Claritin), cetirizine (Zyrtec) and diphenhydramine (Benadryl). Some antihistamines also include a decongestant (Claritin-D, for example).

Allergy symptoms can be diminished by reducing exposure to pollen. This means keeping the windows of your home and car closed and minimizing outdoor activity when pollen levels are highest, particularly early in the morning, on windy days and when the pollen count is high. Pollen levels are often reported with weather forecasts.

People often ask if it is safe to exercise if they have seasonal allergies. In most cases, the answer is yes. Allergy symptoms are typically similar to cold symptoms, so the usual advice about exercise with a cold also applies.

If the symptoms are above your neck (runny nose, watery eyes, sneezing), it is safe to exercise. That said, allergy symptoms are based on exposure to pollen and the more you inhale, the worse your symptoms. Since your breathing increases significantly during exercise, so does your exposure to pollen.

There are some cases in which exercise with allergies could have serious effects. Exercise-induced bronchospasm, or EIB, also called exercise-induced asthma, is a condition that affects the majority of people with asthma, many of whom also have seasonal allergies.

EIB is thought to be caused by the cooling and drying of the airways due to the high ventilation during exercise or exposure to particulate matter in the air, typically from pollutants, or pollen. EIB results in the constriction of airways, severely limiting airflow into the lungs. Asthmatics typically carry a rescue inhaler (bronchodilator) during exercise for this reason.

Interestingly, EIB also occurs in athletes, including those who compete at the Olympic level. It is more common among athletes competing in outdoor winter events (cooling and drying of airways) and indoor ice events (pollutants from ice resurfacing equipment). Through careful warmup and use of certain approved medications, athletes with allergies and EIB can successfully compete at an elite level.

Since most of us dont reach the exertion level of athletes, there is no reason to let seasonal allergies stop you from exercising. You may be able to exercise outdoors on days in which the pollen count is lower, especially if you do lower-intensity exercise like walking.

Antihistamine medications may help ease the symptoms and shouldnt interfere with exercise. For many people, allergy season is a good time to exercise indoors. Walking on a treadmill or an indoor track or participating in a group exercise class at a local gym are great ways to stay active on days when exercise outdoors just wont work. By taking some precautions, you can and should exercise, even if you have seasonal allergies!

Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior. You can learn more about this and other health and fitness topics at http://drparrsays.com or on Twitter @drparrsays.

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HEALTH AND FITNESS: Exercise and seasonal allergies - Aiken Standard

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Ronald Koeman is going to be sweating the fitness of Morgan Schneiderlin for todays game as Everton host Leicester City at Goodison Park. The midfielders absence has greatly affected the Blues composure in the middle of the park and not having him available coincided with a couple of rough performances at Liverpool and Manchester United.

The Frenchman will face a late fitness test just before the game to determine if he is good to go. Everton are already missing Seamus Coleman, Ramiro Funes Mori and Yannick Bolasie for the rest of this season. Aaron Lennon is recovering from a knock and might be in the matchday squad, but there is no date of return noted for midfielders James McCarthy and Muhamed Besic.

For visitors Leicester, captain Wes Morgan practiced this week but is not ready to play yet, especially with the big Champions League quarter final coming up midweek. Nampalys Mendy is still struggling with an ankle injury while Molla Wague had dislocated his shoulder on debut in February, and is still out.

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Schneiderlin will face late fitness test for Everton - Royal Blue Mersey (blog)

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Los Angeles is home to many celebrities. And thus, also home to many beauty professionals who keep them camera ready. Here, a guide to the best, and oftentimes most discreet, hair, fitness, and skincare experts in Hollywood.

For hair color: Negin Zand at Salon Benjamin

Zand has earned the nickname Hands of Gold for good reason: Sarah Jessica Parker, Cate Blanchett and Diane Lane are all loyal clients. Famous for her use of balayage technique, the 20-year hair veteran is the best at creating a sun-kissed color, that looks as youve been gallivanting the beaches of Malibu (even if you've been filming in New York all winter).

For a facial: Lena Bratschi at Carasoin Day Spa

Thanks to her Jet Peel Facial, Bratschi is the esthetician of choice for Hollywood stars. The remarkable treatment was originally developed by the Russian Aerospace engineering program. The real selling point: there's no downtime after the treatment. So you're ready for the red carpet right away.

For a private manicure or pedicure: Gina Alcedo

Alcedo is one of Los Angeles' most seasoned manicurists--she's worked with stars such as Catherine Zeta Jones, Donatella Versace, and Faith Hill. But Alcedo's signature is a long-lasting polish--her secret? She applies a topcoat in between layers of polish, and uses a special cream to revitalize dry cuticles.

For botox and fillers: Dr. Ilya Reyter

D. Reyter is a Hollywood staple, thanks to his no-nonsense, no -frills technique. He has a conservative and precise approach to injectables, using small needles all over the face to restore symmetry to aging skin.

For face and neck: Dr. Karyn Grossman

Renowned dermatologist Dr. Grossman is best known for a non-surgical procedure that uses radio frequency to tighten and firm the neck. Results last about seven years after one treatment, and downtime is about a week--a small price to pay to skip the anxiety of going under the knife and still have a swanlike neck.

For dark spots and acne: Dr. Simon Ourian

Dr. Ourian developed the Coolaser specifically to remove stubborn dark spots and acne scars. And now, discernable Angelenos are regular devotees. The procedure only takes 30 minutes, and you're back in action in less than three days.

For a blowout: Maxime Salvadore at Salon by Maxime

Salvadore is a true magician. The French hairstylist can work wonders on any hair type, according to a client's wishes. Also: his smooth, shiny, voluminous blowouts last an entire week. So skip the shampoo and grab an appointment instead.

For a private workout: Dalette and Shanee at Tracy Anderson Method in Studio City

Yes, you will feel like you are going to die in the middle of this workout. But there's a reason several notable actresses--including Jennifer Lopez and Gwyneth Paltrow--are devotees of Anderson's classes. With regular attendance, there's nothing that will make toned arms, a firm butt, and svelte legs appear faster.

The Gigi Hadid Runway Workout!

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The Los Angeles Beauty Guide: 9 Celebrity-Approved Hair, Fitness, and Skincare Experts to Go To Now - W Magazine

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Do supplements increase your ability to lose weight? (Photo: potamos.photography, Flickr)

When I was recently reading an article on weight loss, I recognized leptin, one of the hormones mentioned in the study, as one Id seen several times before. I knew it was somehow related to obesity and possibly weight loss, but I wasnt exactly sure how. So I did a little digging.

Leptin induces eating in response to fat loss. Basically, leptin sends messages to your brain telling you that there's enough energy stored in your body's fat cells that you can engage in your normal daily activities. So it allows your body to continue burning energy at a normal rate, helps prevent overeating and allows you to do this while maintaining moderate exercise.

I wondered if leptin could help our body regulate its own eating habits and in turn lead to weight loss. Heres what I found out.

Leptin historyWhen scientists discovered leptin and its role in the human body in 1994, many hoped they had stumbled upon the secret to combating the rising rates of obesity. The potential benefits led to a flurry of interest and quickly to a vast offering of leptin supplements for people to buy at their local drugstores. Even today, a quick Google search comes up with dozens of offers.

Leptin is responsible for sending messages to your brain telling you that you're full, and it also helps regulate your metabolic processes. Thats why it was first called the "obesity hormone" or "fat hormone" in the '90s, but scientists today actually refer to it as the "starvation hormone."

When researchers first discovered leptin, they believed obese people were leptin-deficientthe idea being that their bodies didn't produce enough leptin from the fat cells they already had, so their bodies demanded that they eat more, make more fat and use that extra fat to make up for the lack of leptin in their bodies.

However, much like Type 2 diabetes and insulin resistance, the problem isn't that obese people don't produce enough leptin. The problem is that leptin resistance affects the body's ability to send accurate messages to the brain, not the amount of leptin actually in your body. So taking leptin as a supplement and increasing the amount in your body offers no benefit whatsoever.

Obese people have plenty of leptin. Their body simply has a problem telling that to the brain. What's even worse, leptin is a digestible protein like you'd get from eating chicken or steak, so a pill form of leptin would never even enter your bloodstream. On top of more leptin not even helping you, those pills you can buy online won't really increase the amount of leptin you receive, anyway.

Leptin and weight gainSince leptin and Type 2 diabetes are so closely linked, its worth remembering the effect of insulin resistance caused by Type 2 diabetes. What does this do? It starts with glucose, a sugar, created from the food that we eat and meant to move through our bloodstreams and into our cells to give us energy. It does this with the help of insulin. However, when we eat too many carbohydrates and sugars, our bodies create too much glucose, which causes insulin resistance. At that point, the process of delivering energy to our cells becomes less and less effective over time, causing sugar to build up in our bloodstreams. In order for our cells to still receive the energy they need, we're forced to eat more food, increasing insulin resistance and the amount of glucose in our blood.

Unfortunately, leptin resistance makes our bodies consume more food than we would otherwise need. We then create more fat than is actually needed to provide our bodys energy.

What supplements can actually help you lose weight without tons of side effects?The search for the "smoking gun" to weight loss is ongoing, so there is no one good treatment or option for everyone. Each persons body is unique, and the way we respond to different substances is different as well. However, there are options to give you at least a small boost toward your weight loss goals. One of these is psyllium, which is a soluble fiber that can help "keep you regular" and in certain people lowers blood sugar, blood pressure and cholesterol. It can even aid in weight loss when combined with a healthy diet, as it helps you stay full for longer and makes it easier to eat less more consistently.

For many other options out there, the potential side effects just are not usually worth the possible weight loss benefits. Various forms of "diet pills" definitely fall into this category, and I recommend staying away from them without your doctor's consent. Instead, the best options are another fiber known as glucomannan, as well as caffeine from black coffee and green tea. Consuming these in moderation will give your metabolism a helpful boost. Combined with proper diet and exercise, you will begin to see the results you're looking for. Be patient, though. Losing weight the healthy way will always take time.

Jay McKenzie loves soccer, history and feeling great. He's on a quest to eat better and exercise more, and he wants to share his experiences along the way. You can email him at jaymckenzie86@gmail.com with comments or questions. The opinions expressed in this column belong solely to the author, not Nooga.com or its employees.

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Fresh and Fit: Facts about leptin, psyllium and other weight loss supplements - Nooga.com

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You know that feeling wanting to eat a healthy diet but not knowing where to start.

Theres endless information available, aboutwhat you should and shouldnt chomp on.

And so, you can be forgiven for finding it all a bit too much to handle.

Wouldnt you just rather someone told you exactly what to eat and when?

Well here you have it a perfect days worth of eating, compiled by a dietitian, for those who want to eat well, boost their health and crucially not have to think about it.

ARE YOU ADDICTED TO FOOD?

And dont worry, its not as hard as it sounds.

So from waking up to hitting the hay, heres a step-by-step daily diet

The first important step in building a strong diet platform is to eat something early to helpget the metabolism going.

Starting the day with a vegetable juice, made using a blender to retain as much fibre as possible means that you get two to three servings of vegetables in one hit.

A great mix is a carrot, celery and beetroot rich in antioxidants, low in sugars and calories.

A portion controlled serving of wholegrain carbs fromtoast or oats will help to fuel your muscles andcontrol sugar cravingsthrough the morning.

Meanwhile, the protein-rich eggs will help to keep you full until lunchtime.

Adding an extra serving or two of vegetables is another simple way to add more nutrients and fibre into your day which will again help to keep you full through the morning.

HOW TAKING A HOT BATH COULD HELP YOU LOSE WEIGHT

A hit of caffeine early in the day is an easy way to boost metabolic rate and while milk is a great source of well-absorbed calcium.

But beware, the sugars can add upand as such as smaller version of your favourite coffee will save you some extra sugars.

Following this aim to drink another 500-600ml of filtered water throughout the morning to help keep you hydrated.

When you have enjoyed a protein and vegetable rich breakfast you should be full until late morning in time to enjoy an early lunch.

Ideally the body needs at least three to four hours in between meals to allow the hormones that control fat metabolism to return to baseline levels.

As such, skipping a mid-morning snack in favour of a filling, early lunch offers potential benefits when it comes to weight control.

Nutritionally an ideal lunch will contain at least two servings of vegetables or salad, a serving of lean protein fromfish, chicken, lean meat or legumes and a serving or two of good quality carbs for glucose control.

Meals that offer this mix include a soup or salad with half asandwich; leftover pasta or brown rice stir fry; frittata and salad or an open warm salad bowl.

While we traditionally turn to sandwiches, crackers or sushi for quick light lunch options, there is a lot to be said for enjoying a hearty, filling lunch early in the day to keep you full and fuelled for several hours after eating it.

Another lunchtime trick is to finish the meal with herbal or green tea to help cleanse the palate and provide some extra fluid and antioxidants.

5 CRAZY NEW WAYS TO LOSE WEIGHT

A late afternoon snack serves a number of purposes firstly it takes the edge of any impending hunger so you are not tempted by sweet treats.

But it also serves an appetite control mechanism to stop you bingeing when you walk in the door after a long day.

For many of us, this part of the day is when we will be the most sedentary and as such as tend to need fewer carbs.

For this reason, calorie controlled, protein rich snacks that contain controlled amounts of carbs are the key cheese and crackers, nuts and fruit or a nut-based snack bar work well.

On the other hand for those who train after work, a more substantial snack of carbs and protein such as a tuna or salmon wrap, Greek yoghurt and fruit or an energy bar will help to fuel you for another two to threehours to dinner time.

Again sipping your way through another bottle of filtered water will support optimal hydration.

5 LOW-CALORIE DRINKS THAT AREN'T WATER

In an ideal work, we would eat the last meal of the day by 8pm at the latest to ensure that the body has 10to 12 hours without food overnight.

For most of us, dinner should be a light meal, to support both weight control and the fact that much of the evening is spent sitting.

A hand size serve of lean protein (150-200g, cooked), along with two to three servings of vegetables or salad is the key to success.

Plain, light dinners in the week also allow for some extra indulgence come the weekend when you are more likely to eat out and consume extra calories.

When it comes to carbs, whether you need any carb rich foods at dinner will largely come down to your dietary goals.

If your goal is fat loss, a dinner minus the pasta, rice and potatoes will support fat loss.

If your goal is weight control, half to one serving ofcarbs or a small glass or two of red wine will add another couple of hundred calories to your daily intake.

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Tea and coffee both contain caffeine which is not ideal to consume five to sixhours before we sleep and as such herbal tea will offer you fluid minus any calories or caffeine.

A couple of squares of dark chocolate is another way to enjoy small treat after dinner without blowing out your calorie intake, although chocolate does contain some caffeine so watch your portions.

First published on The Sun.

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Want to lose weight? Here's exactly what to eat in a day - Fox News

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