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Saturday Extra

In our April 16 segment we will highlight Innovative Lasers of Houston to hear from the experts about their process and their mission, which is to help you with your all of fitness goals!

Learn how Innovative Lasers of Houston may be able to help you lose inches in just a few weeks. Innovative Lasers of Houston is dedicated to helping you along in your fitness journey by providing you with a customized plan designed to fit your individual goals and needs. They specialize in using the Zerona Laser to target areas where you would like to see fat reduction and "inch loss". Learn how Innovative Lasers can target specific areas of your body where you would like to see weight reduction. This simple pain-free process can be completed quickly, which means it can be done at a time that fits your busy schedule.

To learn more, watch the segment or visit their website: innovativelasersofhouston.com

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Saturday Extra featuring Innovative Lasers. Lose weight with the Zerona Laser - KTRK-TV

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More than 10% of the US population has diabetes, and one out of every five of them isn't aware they have the disease,according to the American Diabetes Association.

Prediabetes can be often occur without symptoms, making it difficult to recognize without bloodwork or until it develops into type 2 diabetes,according to Dr. Nuha El Sayed, vice president of healthcare improvement for the American Diabetes Association.

"It can take years to develop. A lot of times, people walk around and they don't know," she told Insider.

But certain telltale cues can help you determine if you may have diabetes.Changes to your skin, weight, and bathroom habits could all suggests problems with blood sugar control although no single symptom necessarily means you have diabetes, experiencing several may warrant a trip to the doctor, El Sayed said.

One less commonly discussed sign of diabetes is changes in to skin tone and texture, often occurring at joint creases such as the nape of the neck or under the arms, according to El Sayed.

The patches can be triggered by high levels of insulin, causing skin cells to grow more rapidly.Technically known as "acanthosis nigricans", the discoloration can occur in people of any skin tone.

"It may be easier to detect in people with fair skin, but in people with darker skin you can still see it in comparison to the surrounding area," El Sayed said.

The texture of the skin may also change, becoming thicker or developing a velvety feel.

If small injuries like scrapes and bruises don't heal, you might have high blood sugar related to diabetes, El Sayed said.

Uncontrolled diabetes can lead to elevated blood sugar levels, which can slow circulation, interfering with the body's ability to heal. As a result, you may not recover as quickly from injuries, and open wounds may be more prone to infection.

You may also be more susceptible to other types of infection, including yeast infections or skin infections.

Another classic indicator of diabetes in more frequent urination.

What counts as "frequent" can vary it might be as many as 20 trips to the bathroom in a day for some people, but could also be much more subtle, according toEl Sayed.

"If you typically go 2 or 3 times a day, and are suddenly going 8 times a day, that may be a problem," she said.

Increased urgency, or an inability to make it to the bathroom in time, is another warning sign.

"If you find yourself restricting the amount of water you drink, that's not good," El Sayed said.

Abruptly losing weight may be another indicator your body isn't able to manage blood sugar or insulin. Weight loss could have many explanations, not just diabetes, but combined with other symptoms is good reason to get tested, El Sayed said.

Many common signs of diabetes are reason to make a doctor's appointment, but in some cases, more urgent medical care is required.

Smelling acetone or nail polish remover on someone's breath could be a sign of a life-threatening condition called diabetic ketoacidosis. The telltale smell, shortness of breath, or changes to your mental state such as disorientation or forgetfulness are reason to seek medical help immediately, El Sayed said.

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Tell-tale physical signs you have diabetes, according to an expert - Insider

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IF YOU'VE booked to go away for the Easter weekend and worried youve left it too late to ditch the weight then dont stress.

These six easy steps will help you shed 10lb in just a week without succumbing to a diet of smoothies and salads.

1

Obviously, a lot of that will be water weight - any diet plan that says it can help you lose 10lbs of body fat in a week is either lying or is grossly irresponsible.

But if all you're after is a quick fix for a day or two so you can feel your best in those holiday photos or you just want to kick start a healthy weight loss journey then these six easy to follow steps will come in handy.

The key to any kind of weight loss is in reducing your calorie load.

A good way of keeping track is using a calorie tracker like MyFitnessPal, which will help you to set goals (1,500-1,650kcals a day should be manageable for a short space of time).

But if calorie reduction was really that easy, we'd already be doing it.

So on top of using a tracker, you might want to try intermittent fasting.

By reducing your eating window, you're naturally going to consume fewer calories.

Dr Michael Mosley is the guy who came up with the 5:2 diet and he recommendssetting yourself a 10-hour window - which is more generous than some IF programmes.

All that means is that if you have your breakfast at 10am, you finish your last meal at 8pm.

While diet is crucial for losing body fat, you can't get away from the fact that exercise plays a huge role.

And weight training in particular is key when it comes to transforming body shape.

When you lift heavy weights, you're breaking down the muscle - causing it to repair itself and get stronger.

That process needs energy and your body turns to its own fat supply to keep those muscles fed.

PT Laura Hoggins writes in her book, Lift Yourself:"If you're wearing a calorie-tracker while you pound the treadmill, it may well tell you that you're burning more calories during that 30 minutes on the treadmill that when you do 30 minutes resistance training.

"However that's not the whole story. Strength training gives you a higher percentage of lean muscle mass.

"If you have more muscle mass, you'll also have a higher metabolism so you'll burn more calories just staying alive - not just in that half an hour when you're training, but every single hour of the day and night."

That means that if you want to keep on burning fat even after you've finished working out, lifting heavy might be the solution.

You don't need to be wearing lycra and you don't have to carve out time in the day to workout.

Non-Exercise Activity Thermogenesis, or NEAT, is where we burn calories while doing anything that's not eating, sleeping or actual exercise.

Try balancing on one foot or squatting while you brush your teeth, walking to the shops, playing with your kids more and using a basket down the supermarket.

Even going for a 20-minute stroll at lunchtime can help.

You can still jot up around 2,000 steps - and that's before you even factor in the walking you do during the rest of the day.

So plug into your favourite playlist or podcast and get out for a break. You'll be at your 10,000 step goal before you know it.

OK so as we say, 10lbs in seven days is going to be largely water weight - but dropping that can make you look a lot leaner.

When you see bodybuilders and bikini models, one reason they look so tiny is that they're no longer holding onto any water weight (some go extreme lengths to dehydrate themselves which is really not a good idea).

Water retention happens when you get excess fluid building up inside your body.

To stop it from happening, try to eat less salt and consume more magnesium and B6.

Those are found in things like leafy greens, beans, bananas and walnuts.

You can also reduce it with regular exercise and moving around more.

Note that we don't say bin the carbs altogether.

If you're looking to dramatically reduce your weight fast then you're probably going to have to limit the number of carbs you eat.

But that doesn't mean cutting them out altogether.

Just go for whole food options (half a sweet potato, a small cup of wholegrain rice) and then load up on lean proteins.

Plenty of research has found that protein can help to reduce your appetite and boost metabolism.

Replace starchy carbs with colourful veg instead.

It's a no-brainer but if you're trying to reduce body fat, the first thing you might want to do is quit the junk.

Base your diet around whole foods, using mostly single-ingredient foods.

That means buying, say, a chicken, some peppers, tomatoes and some rice - instead of opting for a ready-made stew.

As we say, don't kid yourself that these quick fixes are sustainable or necessarily mean that you've burned any fat.

And if you have any history of disordered eating then it's really not a good idea to set yourself these sorts of goals.

But if you are getting ready for something soon and you do want to change the way you look or feel, then there are options.

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Intermittent fasting is a popular style of eating which could help you lose weight. It works by limiting the amount of hours that you can eat during the day.

There are lots of different eating patterns to choose from, with the most popular one involving a 16-hour fast each day. You are not restricted on the types of food you can eat, only when you eat them.

It's important to look after your physical and mental health when following a diet plan. We've put together a guide all about intermittent fasting and how it can help you lose weight.

Read more: What is a calorie deficit and how can it help you lose weight?

Intermittent fasting is an eating pattern that some people use to lose weight. It works by limiting the time during the day when you are allowed to eat. It is currently one of the most popular health and fitness trends.

When following an intermittent fasting plan, you are not limited with what types of foods you can eat, only when you eat them. Because of this, it's not really a diet, but more like an eating pattern. Common intermittent fasting patterns involve 16 hour fasts daily, or fasting for 24 hours twice per week.

The 16/8 method involves restricting your daily intake to an eight-hour period, such as 1-9pm or 12-8pm. Between these eating periods, you fast for 16 hours.

Eat-stop-eat is another popular diet. This is when you fast for 24 hours a couple of times per week, and eat normally in between.

By reducing the amount of time for eating, intermittent fasting makes you eat fewer meals. This in turn means that you eat fewer calories. Reducing your calories is one of the most effective ways to lose weight. To read about calorie counting, click here.

There is also some evidence to suggest that intermittent fasting changes your hormone levels to facilitate weight loss. You should talk to a healthcare professional before going on any diet plan or eating pattern.

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What is intermittent fasting and how can it help you lose weight? - Wales Online

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If the headline caught your eye, you're going to love what Steve Theunissen, RDN, has to say about key eating practices to achieve a flatter belly. He says: You should enjoy eating what you're eating, it shouldn't cost you more than you can afford, and it should be a plan that's simple enough to follow your entire life.

"Instead of going on a diet, try to change your eating patterns," says Theunissen, owner of Smart Fitness Results.

Oh, and Theunissen wants to make something clear about specifically targeting abdominal fat. You can't.

"When you reduce fat, it gets cut from all parts of your body and not just the belly," he says. "Your thighs, arms, waist, and even your face will show the effects of fat loss."

If you're looking for speedy results, "I'd highly advise intermittent fasting," he says. Intermittent fasting is limiting your eating to a defined window of time. "It cuts fat tremendously from all parts of your body, including your abdomen."

Meanwhile, you can try these other habits for quick belt-tightening, according to experts. Then, for details, read Ways Fasting Can Help You Lose Weight.

Recent research has called into question the long-held belief that eating breakfast is a reliable weight-loss strategy. But many nutrition experts still advise clients not to skip the morning meal but focus on eating healthy foods that promote weight loss.

"It's not just about getting enough calories, but also about getting the right kind," says Reda Elmardi, RD, a certified strength and conditioning specialist for The Gym Goat. "Studies have shown that people who eat a high-fiber breakfast tend to have lower a BMI (body mass index) than people who skip breakfast."

Get in the habit of eating high-fiber cold cereal or hot oatmealboth are good sources of fiber.

Another food that battles belly fat is protein. A 2020 study in the International Journal of Environmental Research and Public Health compared two common breakfast types: eggs and toast versus bran cereal with sugar, milk, and orange juice. Both types of breakfasts were consumed by the same group of 50 overweight but healthy people on two different days.

The researchers found that the protein-rich egg breakfast improved satiety following the meal. The participants consumed less food at lunch and dinner following the egg breakfast than they did after the sugary breakfast cereal meal.

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One of the most effective ways to get rid of belly fat is by getting into the habit of eating to satisfy hunger rather than out of habit, eating because you're anxious or depressed, or eating because, well, you're actually not hungry but thirsty.

"About 75% of people have their thirst and hunger mechanism confused," says Bess Berger, RDN, who specializes in women struggling with polycystic ovary syndrome (PCOS) at Nutrition by Bess. "That means sometimes when they think they're hungry, they're really just thirsty, but end up eating more. If we make sure we are adequately hydrated, we can end up consuming less when we are actually hungry."

When you cook your own meals at home, you should automatically eat healthier simply because restaurant meals are typically very heavy in extra calories, carbs, fat, and sodiumall nouns synonymous with unhealthy eating. By cooking, you naturally prepare foods more mindfully. And it's easier to get in the habit of avoiding unhealthy fats like refined oils, junk food, chips, cookies, and other packaged snacks that are loaded with preservatives, says Theunissen.

It's not an eating habit per se but it influences your eating habits. Making a habit of avoiding daily drinking of alcohol can help you significantly reduce belly fat.6254a4d1642c605c54bf1cab17d50f1e

Why? "Drinking beer, wine or cocktails consistently will cause the alcohol to absorb and be quickly converted into fat, which tends to deposit in your abdomen," says Juliana Tamayo, a nutritionist with FitnessClone.

What's more, when you drink alcohol, you're not only getting calories from the beverage but often you are consuming more energy-dense foods like pizza, chips, Buffalo wings, and cheeseburgers. Even if you don't drink alcohol, watch the number of calories you consume from beverages. They can be sneaky. Instead, make a habit of choosing water, fruit-infused waters, and unsweetened iced tea as your go-to zero-calorie beverages.

David Brendan, RDN and certified personal trainer with StartRowing, is another advocate of intermittent fasting for speeding up fat loss. He recommends a 16-hour fast and scheduling a resistance training workout at the tail end, sometime between the 13th and 16th hour of the fast before eating. That habit will accelerate fat burn, he says. After the fast and exercise session, your body is ready to use that fuel.

"You must also stay hydrated with water to the point where your urine is clear," he says.

Good hydration is critical to a body that functions properly, which includes burning fat efficiently.

Everybody is different. What works for one person, may not work for another when it comes to losing weight. But a few things are consistent across the board, says Johna Burdeos, RD, LC, CNSC.

"For weight loss, slow and steady and setting realistic goals wins the race," says Burdeos.

Because so many of us need help sticking to a plan, she says teaming up with a dietitian may be your best bet.

"Work with a registered dietitian who will collaborate with you on a tailored diet plan that you can actually live with long-term," she says.

You've heard this advice a zillion times, but are you doing it? Find out the next time you sit down for a meal and check your plate. Does it resemble Monet's The Artist's Garden at Argenteuil? In other words, is it full of color?

"Half of your plate should be filled with nutrient-dense fruits and vegetables," says Burdeos. These foods should also be your primary snacks along with nuts. "They confer many important health benefits regardless of if you are trying to lose weight or not."

Because fruits and vegetables are typically low in calories, they reduce or prevent you from consuming extra calories in between meals that are normally stored as fat deposits, says Daniel Boyer, MD, of the Farr Institute, a research organization supporting public health.

"Additionally, consuming foods that enhance metabolism like mineral-rich foods, ginger, and legumes may also create calorie deficit, an important factor needed for proper weight management," says Boyer.

If you make a habit of adding non-starchy vegetables to every meal and every snack you eat, you will automatically increase your fiber intake and lose body fat, says Blanca Garcia, RDN, a registered dietitian nutritionist with HealthCanal. "Fiber is a complex carbohydrate that does not digest and is not absorbed; it works as the broom of the intestines," she says. "This allows for your body to not absorb all available carbs, protein, and fats that can contribute to abdominal weight."

Fiber also contributes to a healthy diversity of bacteria in the gut, which reduces inflammation and helps combat obesity. If you believe it's difficult to get more fiber into your daily diet, you haven't read our story, Popular Foods with More Fiber Than Oatmeal.

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Best Eating Habits for Faster Abdominal Fat Loss, Say Experts Eat This Not That - Eat This, Not That

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The Pioneer Woman, Ree Drummond, is a true legend when it comes to serving up amazing recipes, in addition to DIY, home, gardening, pet, and general lifestyle tips. The 53-year-old has 4M followers on Instagram, and it's clear why. The "designer of dishes" is a mom of fourand several adorable pupslives on a farm, hosts a cooking show, has published cookbooks, owns a restaurant and bakery called The Pioneer Woman Mercantile, has a website that's chock-full of daily inspiration, and so much more. In Ree Drummond's extra time (cough, cough), the talented star dropped 55 pounds in one year. She truly does it all, looks utterly amazing, and we absolutely needed to find out some of The Pioneer Woman's workout secrets and health tricks she followed to drop that weight.

Read on to learn more, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

As so many of the rest of us can relate, Drummond finds it difficult finding the time to exercise with an extremely busy schedule. She recently explained on her blog, "With the exception of walking with the dogs, I had pretty much given myself permanent permission 'not to have time' to exercise because of work, scheduling issues, and any other excuse I could come up with. So last January, at my highest weight ever and with the wedding of my daughter looming in May, I just knew I had to start."6254a4d1642c605c54bf1cab17d50f1e

Sound somewhat familiar? Carving out healthy (and necessary) "me time" is half the battle, and most people in the U.S. are below the recommended amount of physical activity. (Cleveland Clinic previously reported that a whopping 80% of Americans aren't getting enough solid exercise.) It's important to find ways to make exercise a lifestyle, and Drummond certainly learned how to do it right. Read on to learn more about The Pioneer Woman's workout secrets and weight loss tricks.

Related: Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says

The most important first step Drummond did was to consume less calories and eat smaller portions. To help with this part, she weighed the food she ate and used Happy Scale, an app that kept track of her weight on the daily. Her diet included extra protein, less sugar, and absolutely no alcohol.

Exercise was also integral. Drummond used her rowing machine, did Pilates, and walked a lot. She also worked on building muscle and incorporated lunges, squats, and weight lifting in her workout regimen. "I can't emphasize this enough: Building musclenot just the smaller muscles in your arms, but the larger muscles in your legs and buttwill turbo charge your weight loss like nothing else and set you up for more success. The months I spent doing squats, lunges, and [deadlifts] early in my weight loss process really laid the foundation for a summer and fall of more efficient calorie burning," Drummond wrote in her blog back in February.

Related: Kaia Gerber's Workout Shows Off Her Killer Abs And Toned Body

Drummond offered thoughts on her blog about her weight loss journey. "'Skinny' has not been my primary goal," she writes. "Though I had gained considerable weight over the past three years and I definitely wanted to slim down for Alex's wedding in May, what motivated me the most was just wanting to feel better and have more energy. In January, just before I bit the bullet and took the leap, I was tired, puffy, and desperate (I will write about my rock bottom sometime; it's quite a story)and I knew I shouldn't be feeling that way. So while the eighties child in me does not necessarily bristle if someone occasionally says an encouraging 'You look thinner!' or 'You've lost weight!' I mostly just think about how much better I feel every day and feel grateful that I've made it over the hump." And that she has!

The cooking legend also specified things she did not do in the process. These included no trainer or weight loss programs of any sort (like Keto or Paleo), no special food items, and she did not fast. She advises that her plan worked for her, but advises, "If any of it helps you or inspires you, that's wonderful. But don't take it as gospel, and definitely talk to your doctor before starting anything new. You know your bod and yourself better than anyone!"

Whenever you decide to diet and incorporate a healthy fitness routine, it's important to approach your journey as a lifestyle. Take it from The Pioneer Womanfinding the right plan can help build and maintain the weight that works for you long-term.

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Incorporating enough protein into your diet can aid you towards leaner muscles, curbing your hunger, speeding recovery after exercise, and more benefits. However, although it is important to maintain a healthy diet of protein, did you know that too much protein may come with some positive and negative effects?

According to the Mayo Clinic, most research suggests that those who are very active should eat about 1.2 to 2 grams of protein per kilogram of body weight. Lean meats, poultry, and seafood are popular examples of foods that contain a good source of protein. However, other non-meat options include eggs, legumes and beans, nuts, and even certain dairy products like cheese.

But how much would be considered too much? We spoke with members of our medical expert board, The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, about the surprising side effects of eating protein. See what they have to say on the matter. Then, for more on protein, read on about The One Major Side Effect of Using Protein Powder, Says Dietitian.

Bloating is a very uncomfortable feeling in the stomach portion of your body, where it makes you want to unbutton your pants and just not move for a while. Bloating can happen for various reasons such as eating too fast, eating gas-inducing foods, or even drinking through a straw. What you may not have known is that your diet, including too much protein, can also play a factor.6254a4d1642c605c54bf1cab17d50f1e

"Often when people go on a high-protein diet, they think they'll feel less bloated, but they don't include enough fiber rich foods like fruits and vegetables or whole grains and beans (carbs) and they become constipated because of the lack of fiber," say The Nutrition Twins. "The constipation leads to stomach discomfort and bloating, and often people's pants feel tight."

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Protein is great for weight loss, keeping you fuller for longer. As you cut carbs and fat and eat more protein, your hunger hormone, gherlin (your hunger hormone) is reduced, while you'll increase satisfaction hormones.

According to the Nutrition Twins, this can be very helpful for weight loss, as hunger is what frequently leads to poor, calorie-dense food choices and overeating.

Eating too much is one of the major causes of gaining abdominal fat. Protein is not an exception and can cause more weight gain if you eat too much of it.

"For most people, more protein doesn't mean bigger muscles, it can mean more body fat, including around the midsection," say The Nutrition Twins. "Unless you're weight training and challenging your muscles very consistently and truly need that extra protein for muscle growth, extra protein won't help to increase your muscles."

RELATED: One Food to Give Up to Get Rid of Belly Fat, Says Science

There are foods that are going to give you bad breath no matter how little of it you eat. However, in this scenario, you can control it.

According to the Nutrition Twins, if you cut carbohydrates out completely or only include tiny amounts of them in your diet, you could go into the process called ketosis because your body is forced to make fuel from alternative sources.

If this happens, the result is a strange nail-polish-like smell coming off your breath.

A balance of carbohydrates in your diet is needed if you want to function properly. If you're not giving your body sufficient carbohydrates, that connects to your brain not having enough fuel, resulting in the inability to focus and may cause brain fog.

Luckily, this can be reversed quickly when you give your body and brain more carbohydrates for fuel. The Nutrition Twins suggest even simply eating a piece of fruit will help most of the time.

A major part of a high-protein diet usually includes relying on a daily serving or two (or more) of protein powder.

Many protein powders contain heavy metals like arsenic, lead, arsenic, cadmium, and mercury which are linked to several health problems such as brain damage and organ damage. The Nutrition Twins suggest checking out the Clean Label Project to see if your protein powder has been checked for contaminants.

Your kidneys are a vital part of the body. They remove wastes and extra fluid from your body as well as remove acid that is produced by the cells of your body and maintain a healthy balance of water, salts, and minerals in your bloodsuch as sodium, calcium, phosphorus, and potassium.

"Your kidneys process nitrogen from protein's amino acids, and they'll be kicked into overdrive with the extra workload, possibly putting you at risk for kidney stones and kidney damage," say the Nutrition Twins.

Here's The #1 Best Diet To Protect Your Kidneys, New Study Says.

If you're getting too much protein, you're likely not eating other foods such as fruits, vegetables and whole grains, which contain powerful antioxidants and anti-inflammatory compounds that help to protect your immune system and fight disease.

In a review done by Critical Care Medicine Journal, protein calorie malnutrition could lead to an impaired host immunity with particularly harmful effects on the T-cell system, which is part of the immune system and develops from stem cells in the bone marrow, resulting in an increased chance of infection and increased morbidity and mortality in hospitalized patients.

High fat and protein diet is what a lot of people on the keto diet experience. A high protein diet may cut carbs significantly and you'll lose some water weight right away. This is because carbohydrates store water in the muscle for energy as glycogen, so when carbs are cut out, the stored glycogen and water is released.

"This can be encouraging for people who are trying to lose weight and need a jumpstart," say the Nutrition Twins. "Just keep in mind that if you don't cut calories, the weight isn't body fat weight, and will come back as soon as you start adding carbs back in."

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Milestone birthdays and wanting to be good wellness role models for their three children inspired Kelly and Alan Corbett to overhaul their health and weight.

he husband and wife from Dromore have lost close to five stone between them but found an increased lease of life and a taste for running, having previously not ran since their schooldays.

The couple, owners of Corbett Haulage have been married since 2008, are turning 40 this year and seven months ago, discovered the Cinch Fast30 programme on Instagram, started by Angela Hunter and Nicola McIlhagger.

Like anybody, I suppose, you get to this stage where youre just fed up, says Kelly.

I tried all these different diets and came across the Cinch Fast 30. I knew girls who had started it and thought it was really interesting.

I joined Slimming World or tried to calorie count and Alan has always done it with me, but you never stick at it.

We decided, lets do something about this and the rest is history. We just jumped on board.

It felt totally different because it wasnt like your usual other diets, your calorie counting, you werent weighing, you werent measuring. It was just you were choosing your window, your time frame to eat.

I was also getting fed up with weight, feeling sluggish and just overweight. And it was more of a health kick for me too, says Alan.

And I have tried other weight loss plans but this is like nothing Ive tried before; it really is very easy to follow and like second nature now.

Cinch Fast 30 focuses on health first and challenges diet culture. The plan introduces the concept of Intermittent Fasting with a whole food approach to eating, designed to help with weight loss and boost wellbeing.

Insulin production is reduced, encouraging the body to use energy in stored fat cells, promoting weight loss.

Short periods of fasting help promote autophagy, which is the bodys way of cleaning out damaged cells to regenerate newer, healthier cells.

The Cinch plan doesnt specify which foods to eat, rather when to eat them, changing the timing of meals and counting the goodness in food, not the calories.

As the days went on, I adapted to it and so did Alan; it honestly just became like second nature, says Kelly.

There was no thinking about it. There was no, I can only have this, theres only so many sins in this. Nothing is restricted. Thats what we like about it.

I had a banging sore head in the first day. But youve got the WhatsApp group, which is absolutely fantastic, and Ive seen everyone had been putting in and out saying, Id a really sore head.

Nicola and Angela were on hand; as soon as you drop a text message, one of them comes straight back to you. And they said, up your water, its just your body adjusting.

I would say honestly, by day three or four, I was on the swing of it. Its honestly just came second nature. There was just no thinking about things. And I was being prepared for mealtimes and then I shut my window tight at six oclock.

Believe it or not, with Alan driving, he adjusted really well too. I was actually shocked at how quickly he adjusted.

Kelly opts for either 18:6 plan or a 20:4; husband Alan has a longer window given his role as a haulage driver.

The couple removed milk from their coffees but that, and swapping pasta and rice for whole-wheat versions, were the only changes made to the Corbetts cupboards.

The Corbetts live in a busy household, with each of their three children actively involved in sport.

Son Jake (20) is a signed Linfield player, currently on loan with Harland and Wolff Welders. He has represented Northern Ireland and has international caps.

Weve never once had to say, right, do you want to try football? Do you want to try rugby? says Kelly of her eldest son.

From when Jake could walk, he had a football at his feet and there was just something about it, we just thought, right, this kids really going to go down this line here.

Daughter Abbie (16) is an elite gymnast at Salto gymnastics club and a senior on the Gymnastics Ireland squad.

Whenever Abbie came along, I always thought its going to be gymnastics or dance, Ill see which one shes interested in, says Kelly.

I used to do both, never to her standard or level. We had swimming lessons one day in Lisburn and she kept saying, Mummy, whats that building? I said it was gymnastics.

She went there one day, and shes been there ever since.

And Zac, hes only 12, hes only coming through the ranks so to speak, Kelly continues of her youngest son, who is currently a striker at Dromara Village FC.

Like their children, Kelly and Alan also got active, walking 5km every day and incorporating running into their exercise regime.

We did our first 5km run at Stormont for the Chest, Heart and Stroke Association. We hadnt run properly since we left school, laughs Kelly.

The couple also feel the mental health benefits of being more active.

A million per cent, getting out and getting that fresh air. We try to go different places, could be Hillsborough Forest Park, it could be just around our local roads.

If Abbies training and we havent got out earlier that day, me and Alan will head down to Lisburn, and well walk out half of our 5K walk and do things like that.

Its definitely good for the head space, and good for Alan to get out of a lorry which hes driven all day.

I used to never, ever sleep, she continues. I would have been like a tosser and a turner. I could have gone to bed at 11pm and still been on my phone at 1am. Now, I honestly am ready for bed at 10 oclock, 10.30pm. As soon as my head hits the pillow, Im out.

The loss of weight has helped me feel better in general all over and I have so much more energy, says Alan. Its much easier and more enjoyable to go for walks now and not struggle.

Losing four-and-a-half stone between them, the couple are keen to stress that theyve never hungry reframing food as fuel.

It is actually so amazing how your mind-set completely changes. Youve got this little thing in your head saying Im hungry, I need this.

One day last week, I really needed a comfort. I said to myself, Kelly, no you dont. I poured myself a glass of water. And I said I actually was just thirsty; it sometimes is just in your head.

My slow cooker is constantly on; Ive bought a new air fryer and Im making pretty much a lot of fake away meals and my whole family is benefitting from it.

Its working for all five of us. Were trying to be a good advocate for them and show them at home, eating good and healthy reflects on you and training you do as well.

Our kids are so fit and healthy and two of them are at a high level of sport. I dont want to be the two fat parents standing on the sideline cheering for our kid. At least now, we feel weve achieved something, we feel fit and healthy with them.

Alan agrees. We like our food, and we never really did live out of the freezer anyway, and now we have more recipes for meals.

Because the kids are so sporty and so active, its now good for me to feel much fitter and able to join in with them and not feel breathless.

Visit http://www.cinchfast30.com. The course starts at 49.99. Please consult your doctor before making any significant changes to your diet particularly if you are on medication for an illness.

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Losing weight? It's a cinch!.. Dromore husband and wife team revamped eating and exercise regimes - Belfast Telegraph

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The concept of the vegan diet is becoming more and more recognized nowadays. Wer hearing about it on social media and seeing celebrities sharing their vegan meals on Instagram. Its no surprise that many of us are asking, What is the best vegan diet to lose weight?

These diets exclude meat, poultry, eggs, and dairy products. but how effective is a vegan diet in helping us lose weight particularly excess belly fat? The short answer is: Yes, a vegan diet can be extremely healthy.

In fact, according to a study conducted in 2013, a high-protein diet, such as the vegan diet, can help you lose weight faster than other diets that restrict calories or fat.

It's not because a vegan diet makes you lose weight in a magical way. If you eat a vegan diet, you'll typically burn more calories than you take. Because you'll be eating a lot of plant-based foods like vegetables, fruits, nuts, and beans.

Still don't believe us? Take a look at this video where Whitney English. RD (registered dietetician) shares various studies indicating that a vegan diet is just as effective as any diet, helping you to lose weight.

If you decide to go vegan, consider how your diet will alter. It's difficult to stay away from dairy, eggs, and animal-based goods, especially when they're included in your beloved bread and spaghetti. Giving up meat, especially if you're a carnivore, can be a difficult task.

While the notion of following a vegan diet is appealing, the reality of sticking to it may be more difficult than you anticipate. There is no need to commit all at once. Small moves towards a plant-based diet may be more effective.

Before following this sample diet, it is important to consult with a registered dietician or nutritionist to plan meals as per your needs since this can vary, and again it's bio-individual.

Sample 1

Breakfast

Cashew milk + rolled oats topped with fresh berries, almond butter, unsweetened coconut flakes, chia seeds, cacao nibs, and cinnamon.

For Lunch

A protein salad with tempeh, tofu, chickpeas, hemp seeds, and arugula.

Dinner

Cooked in a slow cooker, Curry is made with sweet potatoes and lentils, served with brown rice and sauted broccoli.

Snacks or Desert

Peanut butter and cinnamon on apple slices. Non-dairy yogurt is substituted with coconut, almonds, or soy with fresh fruit. Yum!

Sample 2 for those who love to have toasties in their breakfast

Breakfast:

1 sliced apple/pear, 2 slices of Ezekiel toast with almond butter, and coffee with soy milk.

Lunch:

A mixed green salad with cucumber, tomato, carrots, 1/2 cup cooked lentils, 1/4 cup crispy chickpeas, and half an avocado, dressed with oil and vinegar.

Snacks:

Popcorn (popped in oil) or trail mix (nuts, seeds, dried fruit)

Dinner:

Farro, sweet potato, wilted leafy greens, sunflower seeds, and a lemon tahini dressing or brown rice, carrots, bean sprouts, red cabbage, edamame, scallions, and peanuts in a peanut butter soy vinaigrette.

How Vegan Diets are Beneficial?

Fiber is important for weight loss (and overall health) for reasons other than regular bowel movements. It keeps us satisfied and full until our next meal, as well as prevents snacking. A high-fiber diet is therefore crucial for weight loss and maintenance.

Cutting down on animal products cuts your saturated fat consumption dramatically right away. Diets based on whole foods and plants emphasize a healthy heart and "good" carbohydrates, allowing for a higher consumption of fiber, antioxidants, vitamins, and minerals than the typical American diet.

Plants have fewer calories per serving than animal products, so you'll naturally eat fewer calories on a vegan diet. Foods like leafy greens, healthy grains, fruits, and legumes can be just as full as meat, cheese, and eggs while containing far less fat and calories.

Because your body has to work harder to metabolize animal products than cereals, nuts, seeds, and beans, this alone may make you feel more energized. Your body thrives on carbs, which are abundant in plant-based foods and diets.

Bottom Line

Before you start a vegan diet to lose weight, think about what the diet really means. If you're looking to lose weight quickly and don't plan on sticking with it, then you may be disappointed when the results don't last.

For a healthy change that you can maintain long-term, focus on plant-based whole foods high in vitamins, minerals, and fiber.

Ultimately, what might make the most sense for your health, weight loss goals, and dietary preferences is a combination of different vegan diet styles.

Also ReadArticle Continues below

The main takeaway here is to choose foods from each category above based on your personal needs and lifestyle. Vegan diets can be effective for weight loss and maintenance even if they aren't all strictly whole foods, but starchy carbohydrates should be limited and eaten in combination with other beneficial nutrients.

Q. Would you go vegan for a week?

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What is the Best Vegan Diet to Lose Weight? - Sportskeeda

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Unless youre an elite athlete, theres no need to be hypervigilant about how you fuel your workouts. But even casual exercise burns more calories than your body if you were at rest, which means that you might need to eat more in order to support both your workouts and your recovery.

In a culture that emphasizes eat less, exercise more, a lot of people are scared to eat enough [to support their workouts], says Zo Schroder, RDN, a nutrition coach and certified strength and conditioning specialist based in Tucson, Arizona. But ultimately, underfueling will undermine your goals and slow your recovery.

Heres why getting adequate calories is so important, and how to know when you need more calories to fuel your exercise routine.

Our body receives the energy it needs in the form of calories, mainly carbohydrates and fat, says Todd Buckingham, PhD, an exercise physiologist at the Mary Free Bed Sports Rehabilitation Performance Lab in Grand Rapids, Michigan. Carbohydrates break down into glucose and glycogen, while fat breaks down into fatty acids. From there, these glucose, glycogen, and fatty acid molecules get broken down even further into a molecule called adenosine triphosphate (ATP), which is what provides energy. (Protein breaks down into amino acids, which also break down to ATP, but this process is less efficient and isnt used to fuel exercise.)

This process, known as metabolism, happens constantly in your body, even when you are stationary, such as while sleeping in bed or working at your desk. But during exercise, Dr. Buckingham explains, the rate of ATP production increases to support your muscles (which are doing more work than usual), as well as to regulate your body temperature and sustain your increased heart rate and breathing. The more ATP you produce, the more calories you burn.

According to the Centers for Disease Control and Prevention (CDC), the average 154-pound person will burn about 300 calories per hour during moderate-intensity exercise like walking, golfing, and casual cycling. The same person would burn between 440 and 590 calories after an hour of vigorous exercise like running, swimming, or circuit weight training. For a more accurate estimate on how many calories you burn during a certain activity, you can use a free Physical Activity Calorie Counter, which factors in your body weight, the type of exercise, and the duration.

To maintain your current weight and keep your energy levels up, you need to eat roughly the same number of calories that you burn each day. For most people who arent elite athletes, this happens naturally, without you having to consciously add more food into your day. Your hunger hormone, ghrelin, ramps up in response to increased exercise as your body's way of telling you you need to eat more, Schroeder says.

That means that if youre only doing moderate-intensity exercise which, remember, burns about 300 calories per hour a few times per week, theres probably no need to intentionally up your calories. But if you exercise at a vigorous intensity (running, circuit training, HIIT,), which burns upwards of 500 calories per hour, your ghrelin levels can actually be suppressed post-workout, according to a past study. So, relying solely on your hunger cues could leave you underfueled, Schroeder says.

Too much of a calorie deficit can cause individuals to lose muscle mass, Buckingham says. Thats not a good thing, as muscle mass supports your health by not only making it possible to do physical tasks, but also carrying out basic functions like moving blood through your body and helping you breathe, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Plus, muscle mass actually helps your body burn more calories overall, even at rest, according to a past study.

If youre trying to lose weight, a small calorie deficit is okay. The Academy of Nutrition and Dietetics (AND)recommends a calorie deficit of no more than 250 to 500 calories per day for active adults. If you notice over time that youre losing weight and you dont want to, you could try upping your calorie intake by a few hundred calories per day, Buckingham says. One hundred calories is the equivalent of roughly one medium banana or 1 tablespoon of peanut butter.

Look out for these common signs that you need more calories, so you can ensure youre eating enough to support your workout routine:

If you notice that you stay sore for a long time after working out, this is a sign of nutritional inadequacy, Schroeder says. A little bit of soreness is fine, but if it lasts for days, you might need to up your calorie intake as properly fueling is key to muscle recovery.

If you notice that youre not able to go as hard, fast, or heavy in your workouts as you used to, or if youre constantly fatigued outside of your workouts, Buckingham says that this might be a sign that youre not eating enough.

Buckingham also warns that not eating enough calories to support your workouts can lead to illness and injury, as both muscle repair and immune function rely on energy and nutrients from food.

Low blood sugar happens when you dont have enough stored energy. Called hypoglycemia, low blood sugar may result in feeling lightheaded or dizzy, according to Mayo Clinic. This is another sure-fire sign your body needs more calories than youre taking in.

Over a long period of time, the combination of exercise and eating too few calories can lead to hypothalamic amenorrhea, a deficiency of the reproductive hormone estrogen. A literature review published in February 2019 in Seminars in Reproductive Medicine explains that hypothalamic amenorrhea can lead to lost or irregular periods, as well as irreversible bone loss and an increased risk of cardiovascular disease. As this is more serious than other symptoms, its best to speak with your doctor.

The good news is that upping your calorie intake is relatively simple. Schroeder recommends adding a snack or two in between meals that contains a balance of protein, carbohydrates, and fat. Carbohydrates are your bodys main fuel during exercise, so its important to replenish them afterwards, Schroeder says. Protein is essential for building and maintaining healthy muscles, and fat is important for vitamin absorption, hormone function, and overall health. Some easy snacks that Schroeder suggests are peanut butter and banana, fruit and yogurt, or hummus and crackers. Portion size will depend on both your goals and how many calories youre burning during a workout. If youre aiming to eat 300 calories, you can get that from one medium banana and 2 tablespoons of peanut butter.

If snacks arent your thing, or if you need more calories than snacks can provide, Schroeder also recommends adding more healthy fats to your meals, since fat has more than double the calories (9 calories per gram) compared with protein and carbs (4 calories per gram), according to the Cleveland Clinic. Things like avocado, olive oil, and peanut butter can increase calories without adding too much additional volume, she says. Ultimately, eat healthy, whole foods to feel energized during workouts and throughout the day.

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Do You Need More Calories for Your Workouts? - Everyday Health

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