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Protein has long held a place in the hearts of body builders, athletes and fitness enthusiasts for its crucial role in muscle recovery, growth and strength. It's not just those groups who need protein, though: The average adult should get about 0.8 to 1 gram of protein per kilogram of body weight (PDF) -- if you weigh 150 pounds (68 kg), you should aim for about 55 to 68 grams of protein per day.

People who lift weights, compete in sports or work laborious jobs may benefit from eating more protein than the current 0.8 gram per kilogram of bodyweight recommendation. Older adults, especially those at risk for sarcopenia (age-related muscle loss) may also benefit from more protein. Try this DRI (dietary reference intake) calculator from the USDA to find out approximately how much protein you need.

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Adding protein to your diet can feel tough at first, but like anything, it can eventually turn into a habit and a nonnegotiable. If you're looking to eat more protein, try these seven easy ways to up your intake every day.

Read more: How to calculate and track your macros

The "consistency is key" adage has become universal advice because it's true and applicable for just about any habit you want to start and keep -- or any habit you want to quit.

Ritualizing things -- or attaching one action to another action -- can help with consistency, which eventually leads to habits. For example, if you're trying to get more steps in every day, you could say, "I'll walk for 10 minutes after breakfast, lunch and dinner each day." Boom -- that's 30 extra minutes of walking every day.

Try ritualizing protein in that sense. Maybe you drink milk with breakfast every morning, or perhaps drink a protein shake instead and then protein becomes part of your breakfast ritual. With 20 to 40 grams of protein, a daily protein shake can quickly up your overall protein intake.

You can also ritualize protein by drinking a post-workout shake. This may seem like common sense, but trust me, it's easy to forget your post-workout drink if you say, "Eh, I'll drink it after dinner or after I shower." Go ahead and make it as soon as your workout is over; drink it during your post-workout stretches or cool down and it'll become a ritual.

Read more: Eat more, weigh less: Eat these high-volume foods for weight loss

When you eat meals with protein sources, try eating the bulk of the protein before moving onto the other food sources on your plate, especially grains, which can fill you up fast. Eating your protein source first ensures you'll eat it all before you get too full.

An added bonus: Protein can make you feel fuller, so if you're trying to lose weight, eating adequate protein can help you reach your health goals.

Read more: Meal replacement shakes: Can they help you lose weight or not?

Nuts aren't necessarily the best source of protein by volume, but adding them atop your meals throughout the day can give you a nice protein boost.

Try adding chopped walnuts (4.3 grams of protein per serving) to salads, chopped peanuts (6.7 grams per serving or almonds (six grams per serving) to oatmeal and chopped cashews (5.2 grams per serving) to stir-fries.

In addition to their protein content, nuts also contain lots of healthy fats, fiber, vitamins and minerals, so you'll be doing your health a service in all aspects by adding nuts to meals.

Add nuts to salads, oatmeal, stir fries and more to get a protein boost.

Read more: Does lifting weights help you lose weight? And other weightlifting questions answered

Leaner meats have less fat per portion, which means they have more lean meat, thus more protein, per portion. This is one super easy way to add more protein to your daily intake if you eat animal proteins every day.

Leaner meats have fewer calories than fattier meats and protein induces satiety, so this is a good tactic for anyone who's trying to lose weight. According to the Mayo Clinic, the leanest cuts of beef are:

If you're going for poultry, a good rule of thumb is to choose white meat over dark meat. And for pork, Mayo Clinic says the leanest cuts of pork are tenderloin, loin chop and leg.

Read more: Want to lose belly fat? Stop with the crunches and change your diet

Quinoa packs more protein than white rice.

This is one easy swap you can use often to get more protein in your diet. Both quinoa and brown rice have more protein per serving than white rice and can replace white rice in most meals.

The texture is similar, although quinoa does have a more earthy taste than rice. Each serving of cooked quinoa packs 8 grams of protein per cup, while brown rice contains 5.3 grams per cup -- white rice, on the other hand, contains just 4.4 grams of protein per cup.

Quinoa surpasses both white and brown rice in terms of protein, but brown rice still offers more protein than white rice and is a good choice if you don't enjoy quinoa.

Read more: A dietitian tells you why you should stop cutting carbs

Beans are an often overlooked and underappreciated protein source. They're so easy to add to salads, pastas, tacos and many other dishes and, depending on the type of bean, can add up to 10 grams of protein per half-cup.

This isn't much compared to animal sources of protein such as poultry and eggs, but adding beans to meals can definitely fill some gaps in your daily protein intake. Plus, beans are a great source of fiber and other nutrients.

Read more: Noom vs. Weight Watchers: Cost and more compared

Bread is an unassuming place to up your protein intake, but some breads actually pack quite the protein punch: Just like brown rice has more protein than white rice, whole-grain bread has more protein than white bread.

This is because whole-grain foods keep all parts of the grain -- the germ, the bran and the endosperm -- whereas the refining process strips grains down to just the endosperm, which doesn't contain many nutrients.

Dave's Killer Bread 21 Whole Seeds and Grains, for instance, contains five grams of protein per slice. If you eat two slices for breakfast, that's an automatic 10 grams of protein that you wouldn't get with refined white bread.

Read more: Body recomposition: How to lose fat and gain muscle at the same time

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Are you getting enough protein? 7 ways to eat more every day - CNET

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Much of todays society is aware of the importance of maintaining a healthy lifestyle that allows us to feel good. For it, diet and physical exercise play a fundamental role. And is that, following a healthy diet, varied and away from processed products, while maintaining an active lifestyle is essential to fully enjoy our body.

Contrary to what many believe, keep our body active and exercise daily it doesnt have to be linked to going to the gym. And it is that, for many people training in these centers is uncomfortable or they do not feel good and they do not enjoy. Even in these times of coronavirus that the world lives, many people avoid training in the gym for fear of getting it. Therefore, in this article we collect some simple exercises that beginners can do to get fit and lose weight.

But, first of all, it should be emphasized that, in order to aspire to this type of life, we must sign a pact with ourselves in which we commit ourselves to fight one of our great enemies: laziness. To face this adversary it is usually helpful to create a plan in which we distribute the physical work that we will do every day.

One of the basic and easiest tips to follow is to go for a walk every day. There are many people who enjoy this sport activity, since it is not necessary to be fit to do it and it allows you to speak or listen to a podcast, the radio or anything that entertains you. All this makes this activity something very fun with which escape from stress.

If with practice you acquire better physical shape you can gradually increase the rhythm, to force the body a little more. Even, if you look capable, you can alternate some sections jogging with others, longer, walking. In the end, you can end up enjoying running that so many people have fallen in love with these days.

Going up and down stairs is a great exercise for strengthen our legs, at the same time that we accelerate our heart rate and burn calories. It is advisable to do this exercise in an outdoor park, since climbing the steps of a building can end up making you dizzy from the constant turns it requires you to make. We can maintain a constant rhythm or we can make time bands in which we increase the intensity.

Isometric exercises are one of the best exercises to strengthen the abdomen. Its about staying still with the abdomen in tension as if you were going to do a flexion, but supported on your flexed elbows and without moving.

This exercise can also be performed on your side and supported only on one of the elbows, so we will work the lateral area. This isometric technique is very widespread nowadays because it does not require the movements of the spine or cervical movements that we do in traditional abdominals.

High intensity interval training or HIIT training stands out above other exercises, because doing it properly can get results faster than with other types of activities. Although to carry out these activities sometimes a minimum level of technique and physical form is required, there are routines for beginners with simpler exercises to start with.

To start, we will point out some HIIT exercises that have a global impact on our body. All of them serve us to speed up our pulse and start sweating in a few minutes. This type of training must be done quickly, reaching high intensity levels. Here are some moves to target: Star Jump, Climber, Double Climber, Burpee, and Burrol.

The lifelong push-ups are another of the best exercises that exist to tone the upper body while losing fat. Lying on your stomach, place your arms extended at the same height as your shoulders and keep your back straight and your hips aligned. At this point the tips of the feet is the only part of the body, other than the hands, that touches the ground. Lower the body folding the arms and return to the starting position spreading them out again.

If you dont have too much strength in your arms you can try its lighter version: using the knees as a support point while you cross and keep your feet up.

Finally, we want to emphasize the idea that the part of the body that we should train the most is our brain. And it is that, if we let ourselves be carried false expectations or if we want reach our goals too fast We will fall into a trap that will be difficult to get out of.

Changing our life towards a healthier style will be difficult if we believe that in a couple of weeks we will see great changes. Therefore, it is also not positive to speak of triumphs or failures. Only, follow a healthy diet and engage in physical activity continuously, consuming fewer calories than you spend. Thus, you will get results without putting your physical or psychological health at risk.

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How to get fit and lose weight with five simple exercises - Explica

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Cameron and Tyler Winklevoss have announced their collaboration with Stampede Ventures to produce a feature film adaptation of Bitcoin Billionaires.

The best-selling book was written by Ben Mezrich, who also penned The Accidental Billionaires. If that sounds familiar, theres a good reason The Accidental Billionaires was adapted into David Finchers award-winning film, The Social Network.

The story will follow the brothers journey for redemption and revenge in the wake of their widely publicised legal battle with Facebook. The Winklevoss twins had initially attempted to start their careers as venture capitalists only to discover that no one wanted to even touch them. There was, apparently, this perceived risk of alienating Mark Zuckerberg if you dealt with them back in the day.

While nursing their wounds in Ibiza, the Winklevoss twins would run into a shady character who tips them off on a hot new trend: cryptocurrency. Thats when they decide to immerse themselves in what was then an obscure and sometimes sinister world. Yes, I know. It all sounds very cinematic.

Spoilers: not only would the Winklevoss twins become the worlds first bitcoin billionaires as indicated in the title they would also take quite the hit post-crypto bloodbath of 18. So it should make for some interesting viewing.

Currently, additional details about the Bitcoin Billionaires movie are rather sparse. But well be sure to let you know when the juicy casting details and killer trailers present themselves.

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Bitcoin Billionaires Movie In Development With The Winklevoss Twins - Boss Hunting

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Businesses spend millions of dollars on brand management and advertising in the hopes of making their products seem especially appealing in the eyes of consumers. To that end, ads can use puffery, exaggerating claims and using superlative subjective terms such as delicious, best, or perfect.

While consumers in general expect some overhyping of products, some commercials stray too far, making specific claims that cannot be supported by facts or that are simply false, which is against the law. To varying degrees of success, a number of governmental and private organizations are keeping an eye on ads in an attempt to prevent Americans from buying a product or service under false pretenses.

24/7 Wall St. reviewed reports from the Federal Trade Commission and other consumer advocacy groups for cases of false, misleading, or exaggerated advertisements to determine the most outrageous product claims of all time.

Certain industries tend to have more issues with misleading claims. Dietary supplement businesses frequently exaggerate the health benefits of their products. And over the years, tobacco companies, too, have downplayed the harmful effects of cigarettes for decades. When discovered, false claims can erode the publics trust in a company and ruin its brand image.

Companies whose public images were tarnished after false product claims were brought to light may need a brand reset. One of the most common options for these companies is a name change, which can offer a way to shed the negative associations consumers have with their previous brand.

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Gerber Good Start Gentle formula.(Photo: Courtesy of Nestle Nutrition)

1. Gerber Good Start Gentle formula

Gerber made unsubstantiated claims that its Good Start Gentle formula prevented children who took it from developing allergies, a claim that could have significant consequences for children with allergies. The 2014 lawsuit filed by the Federal Trade Commission was settled in 2019, with Gerber agreeing not to make any similar claims for the product or imply the government authorized such a claim.

2. Sensa weight-loss product

Sensa claimed that its powdered additive that you sprinkle on food enhanced the smell and taste of food, thus making users feel full and eat less. The FTC ruled that the claim misled consumers and made unfounded weight-loss claims. The organization was forced to pay $26.5 million for a settlement, and was also charged for failing to disclose that they had paid customers for their endorsement.

3. 5-Hour Energy

5-hour Energy alleged that its energy drink shots were more effective than coffee and that doctors recommended it. Those claims were found to be deceptive, and the makers of 5-Hour Energy were ordered to pay $4.3 million in penalties and fees. The ruling was upheld in 2019 by the Washington Court of Appeals.

4. Lumosity app

In its ads, Lumos Labs claimed its app, which offers users access to games and brain training exercises, that it would help prevent Alzheimer's disease or help students perform better in school, though it had no proof. The company was fined $2 million by the FTC.

5. Vitaminwater     Coca-Cola falsely claimed its Vitaminwater products could promote healthy joints, reduce the risk of eye disease, and have other health benefits. The company agreed to change Vitaminwater labels.(Photo: Scott Olson / Getty Images News via Getty Images)

5. Vitaminwater

Coca-Cola falsely claimed its Vitaminwater products could promote healthy joints, reduce the risk of eye disease, and have other health benefits. The company agreed to change Vitaminwater labels.

6. Nissan Frontier

A 2014 ad showed a Nissan Frontier pushing a dune buggy up a hill a feat the truck is unable to pull off in real life. The company was forced to stop airing the advertisement, or any commercial making similar unfounded claims in the future.

7. Frosted Mini Wheats

The Kellogg Company claimed Frosted Mini Wheats improved childrens' attentiveness by 20%. But attentiveness did not increase as much as promised in the vast majority of children who ate the cereal. Kellogg agreed to a $4 million settlement and to stop using the ads.

8. Pom pomegranate juice

Pom Wonderful claimed its fruit juice helped reduce the risk of medical issues such as heart disease, prostate cancer, and erectile dysfunction. Those claims were not backed by research and were ruled to be deceptive. POM Wonderful petitioned the Supreme Court to review the case, but it declined to do so in 2016.

9. Camelcigarettes

A 1946 advertisement for Camel cigarettes claimed that doctors preferred the brand in a supposedly independent survey, which was revealed to have been conducted by an ad agency using suspect methods. The cigarette commercial showed actors dressed as doctors puffing on cigarettes between house calls. Even at the time there was substantial evidence that cigarettes were deadly, and some view the use of doctors to imply their health a particularly despicable act of deceptive advertising.

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L'Oreal skincare cosmetics.(Photo: Courtesy of L'Oreal Paris)

10. L'Oreal skincare cosmetics

L'oreal claimed its Lancme Gnifique and Youth Code cosmetics prevented skin aging by boosting genetic activity in the user. The company was unable to support those claims when pressed. Under the terms of a settlement, the cosmetics company was prevented from making any claims about their products' ability to alter the users' genetics.

11. Sony Vita game console

Sony claimed that its PlayStation Vita handheld gaming console was "game changing," promising features such as cross-platform and remote play. Yet many of these features were only available on certain games. In a settlement, Sony agreed to provide PS Vita buyers with a $25 cash or credit refund, or a $50 merchandise voucher.

12. New Balance toning shoes

The athletic shoe maker said its toning shoe could help wearers burn calories, though the shoes were never proven to be any better at helping to burn calories than other types of shoes. New Balance settled a class-action lawsuit over those claims in 2012 for $2.3 million.

13. Sale Slash diet pills

Sale Slash used completely fabricated endorsements from celebrities like Oprah Winfrey to make unfounded weight-loss claims about its diet pills. The FTC ruled that the ads were deceptive and the ingredients were unproven to be effective as a weight-loss treatment. In a settlement, Sale Slash provided over $8 million in refunds.

14. Eclipse gum

The Wrigley Company said its Eclipse Gum with magnolia bark extract could kill germs that cause bad breath. The claim was unfounded, and Wrigley agreed to pay $6 million to $7 million to settle a class-action suit and pay back buyers.

Activia yogurt.(Photo: theimpulsivebuy / Flickr)

15. Activia yogurt

Dannon used actress Jamie Lee Curtis to tout "scientifically proven" claims that Activia helps regulate digestion and boost the immune system. A judge said Dannon "simply hadn't proven" its claim and ordered the company to pay $45 million to settle a lawsuit.

16. Pure Green Coffee antioxidant capsules

Nicholas Scott Congleton claimed that Pure Green Coffee helped weight loss. The company used fake news organizations and logos from actual media outlets to prop up its bogus claims. Dr. Oz, too, endorsed this product on his show and was later hauled in front of a Senate's Consumer Protection panel to defend his actions.

17. D-Lite, SunSplash, and Vitality tanning systems

Mercola Brand Tanning Systems claimed its tanning systems did not raise the risk of melanoma, a type of skin cancer, but "these claims are false and not supported by science," the FTC said in its complaint. The company settled the complaint for nearly $2.6 million.

18. Chemence glue products

Chemence overstated how many of the chemicals in its glue products were made in the United States, including a "Made in the USA" designation on many of its products, for which the majority of components were imported. The Georgia-based company agreed to pay a $220,000 judgment to resolve the lawsuit brought by the FTC.

19. iSpring Water Systems

iSpring Water Systems claimed its water filtration systems were made in America, but many were either largely or entirely manufactured overseas. The company was barred from making those claims.

Chemical Free Solutions bed bug eradication product.(Photo: Courtesy of Chemical Free Solutions)

20. Chemical Free Solutions bed bug eradication product

A line of cedar oil-based products from Chemical Free Solutions LLC claimed to prevent bed bug infestations a statement unsupported by science. The company was banned from selling bed bug eradication products and had to pay over $200,000 in customer refunds.

21. Nectar Brand mattresses

Nectar Brand marketed its mattresses as assembled in the United States, when they were "wholly imported" from China. The company must disclose the extent to which the product has foreign parts and not make any other similar misleading claims.

22. Benjamin Moore & Co. paint

Benjamin Moore & Co. said its products contained no volatile organic compounds and that they were emission free, though it could not support those claims. The FTC ordered the paint company to cease making any similar unfounded claims about the health or environmental claims.

23. Capital Home Advocacy Center mortgage assistance

Capital Home Advocacy Center, which offered mortgage relief to homeowners, claimed it was accredited by the Better Business Bureau, even though it had actually received an F rating. The business was hit with an injunction and restraining order.

24. American Plastic Lumber Company building materials

American Plastic Lumber Company overstated the amount of recycled materials in its products. As a result, the company will have to specifically demonstrate its products were recovered waste before making any similar claims.

25. Nopalea fruit drink     TriVita claimed that its Nopalea drink would reduce pain and inflammation, improve breathing, and provide a number of additional health benefits -- none of which were scientifically proven. The company settled with the FTC for $3.5 million.(Photo: Courtesy of Nopalea)

25. Nopalea fruit drink

TriVita claimed that its Nopalea drink would reduce pain and inflammation, improve breathing, and provide a number of additional health benefits none of which were scientifically proven. The company settled with the FTC for $3.5 million.

26. Smart Balance Blended Butter Sticks

Blended Butter Sticks from Smart Balance claimed to block cholesterol, but the product contained too much saturated fat for that to be true. Smart Balance has removed the claim.

27. ADT home security

ADT falsely identified the safety and technology experts who endorsed its home security product as independent. Those experts had actually been paid for their endorsements. ADT was required to remove paid reviews and endorsements that were not properly identified and prohibit them from misrepresenting paid endorsements again.

28. Tarr Inc. weight-loss products

Products marketed by 19 companies under Tarr Inc. claimed to help weight loss, build muscle, and reduced wrinkles. Those claims were made using fake celebrity endorsements and user testimonials.

29. Withdrawal Ease/Recovery Ease natural supplement

Withdrawal Ease and Recovery Ease products of Catlin Enterprises claimed to alleviate the symptoms of opiate withdrawal and increase the likelihood of a person overcoming opiate dependency. The FTC called these statements false, citing the lack of any scientific evidence.

30. Skechers Shape-Ups

Skechers said in advertisements that its Shape-Ups shoes would help wearers lose weight and tone their muscles. Those claims were deemed deceptive, and Skechers settled for $50 million.

Cheerios.(Photo: smartstock / Getty Images)

31. Cheerios

Cheerios claimed the breakfast cereal could lower cholesterol. After receiving a warning letter from the FTC challenging this claim, Cheerios parent General Mills changed the label to say the cereal "can help lower cholesterol."

32. Mars Petcare US dog food

Mars, the company that makes M&M's, said its Eukanuba dog food could extend dogs' lifespans by 30% or more. The FTC ordered the company to stop making those unsupported claims.

33. Vibram fivefinger shoes

Vibram claimed its FiveFinger running shoes offered health benefits compared with regular running shoes, though it could not back up those claims. The company settled a class action suit for $3.75 million.

34. Airborne dietary supplement

Airborne claimed that it helped ward off harmful bacteria and germs, preventing ailments like the flu and cold, but there was no evidence to support the assertion. In essence, this was a way to market regular vitamin supplements at an even higher price. The company settled a $23 million lawsuit.

ExtenZe herbal supplement.(Photo: Courtesy of ExtenZe)

35. ExtenZe herbal supplement

ExtenZe claimed its product was "scientifically proven to increase the size of a certain part of the male body." That was untrue, and the company paid $6 million to settle a class-action suit.

36. Snapchat

Snapchat claimed that messages sent on the app would disappear, yet third-party apps can save the messages indefinitely. Snapchat was required to notify users that messages could actually be saved.

37. Volkswagen

The German carmaker claimed its diesel cars were environmentally friendly when in fact Volkswagen vehicles were rigged to cheat emissions tests. The company has so far paid out billions in settlements for the scandal.

38. Splenda artificial sweetener

Splenda's advertising tagline "Made from Sugar" was determined to be misleading. The sugar substitute maker decided to settle a lawsuit from a competitor over the slogan.

Philip Morris cigarettes.(Photo: FotografiaBasica / Getty Images)

39. Philip Morris cigarettes

An advertisement claimed Philip Morris cigarettes Marlboro Light had less tar and nicotine than Marlboro Reds. A class-action lawsuit claimed the company knew the FTC's testing machines would not detect the actual level of tar and nicotine smokers would inhale. The plaintiffs were awarded a total of $4.9 million in 2016.

24/7 Wall Street is a USA TODAY content partner offering financial news and commentary. Its content is produced independently of USA TODAY.

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Mark Allen has revealed how he has ditched beer and fast food to get in shape for next month's World Championship.

The Northern Ireland snooker star has gone on a strict diet ahead of his return to the Crucible.

And the Antrim man hopes his new healthy eating regime can fuel his quest for a first world crown.

"I've lost 22lbs in four weeks, it's been good although I'm missing a beer and I've been craving pizza," said the world number four.

"It started as a bet with four of my mates, that we could lose more weight that each other. It's all about the bragging rights.

"But Ive been enjoying it and for me it's part of the jigsaw about becoming a better player.

"I've been cutting out all the rubbish, so no takeaways, no crisps, chocolate or fizzy drinks.

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"I've been staying away from all the bad stuff, eating steaks, chicken and prawns. And I've been having smoothies every day.

"I'm going in the right direction, but I've still got a long ay to go before I'm happy."

Allen added: "I had to pull my finger out, especially because you have to be fit to win in Sheffield.

"Stamina is a big test for 17 days in Sheffield. It's a tough test.

"In general, the winner of the World Championship keeps themselves fit, so this is the big that I've got to try and crack.

"I'm trying to be a lot more disciplined off the table so I can reap the rewards on it."

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Mark Allen reveals weight loss success ahead of World Championship - Belfast Live

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JAMES Argent has showed off his incredible weight loss after revealing plans to lose a whopping total of eight stone.

The 32-year-old has already dropped five stone since checking into rehab for drug addiction at the start of the year.

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But Arg still wants to drop another three stone and is making sure he keeps eating healthily in lockdown.

Sharing a snap of his shrinking frame, Arg thanked a meat delivery business who dropped round supplies to his home.

Dressed casually in a loose shirt, shorts and sandals, Arg beamed as he looked happy and healthy following a rough six months.

Arg bravely revealed he is a cocaine addict and suffered two near-fatal overdoses at home before finally seeking help from his best friend Mark Wright at Christmas.

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In an exclusive interview with The Sun, he said: "I've actually lost five stone.

"I was 23 and a half stone before rehab and I'd like to get another three stone off.

I feel so much better in myself.

Arg admitted bingeing on booze or food, and thinks the core to his addiction was trying to hide the pain of his break-ups plus anxiety about weight.

Arg, now 18st, says: One of the main reasons why substance addicts binge, whether its drugs, alcohol, or food, its to escape feelings and get away from it all.

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I was in so much heartbreak and pain that I just couldnt bear it, so I started taking drugs, and drinking heavily. I literally waited for any excuse to leave a nightclub early so I could go and do it at home.

I didnt do it every single night. Id do it on a Monday night to the early hours then Id be f***** for the rest of the day, then Id binge-eat, then Id sleep it off.

"It was every other night, pretty much four nights a week, and it would cost me a minimum 100 a night but some nights more. So on average, I was spending around 500 a week.

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James Argent shows off his five-stone weight loss but still wants to drop another three stone - The Sun

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So youve done everything youre supposed to. Youre eating in a calorie deficit, are exercising a few times a week, and are getting close to your weight loss goal. And then you hit a plateau with only a few pounds to lose and they just wont seem to budge.

Its long been a complaint that those last five pounds can often be the hardest to lose. And the answer to why this is the case reveals a lot about the dynamic relationship between body weight and appetite (what we feel when we say were hungry), and about how, as humans, were almost always ready to eat.

When dieting to lose weight, there are two basic reasons why weight loss typically slows down over time. The first reason is that calorie (energy) expenditure decreases with weight loss. This slowed metabolism happens because fewer calories are required to maintain and move a lighter body.

We can even estimate with reasonable accuracy how calorie expenditure changes according to weight. For example, a 175-centimetre-tall, moderately active 45-year-old man who weighs 90 kilograms would need to reduce his calorie intake from 3,200 to 2,270 kcal a day to lose 15 kilograms in six months. Its worth noting that what we normally call calories are actually kilocalories or kcal, which is equal to 1,000 calories.

If he stuck to this diet of 2,270 kcal a day throughout, he would lose on average 2.6 kilograms a month during the first five months and 1.8 kilograms in the final month. Hed then need to eat around 2,780 kcal daily to maintain his goal weight of 75 kilograms.

The second reason why losing weight becomes progressively difficult is that weight loss is accompanied by an increase in appetite. The hormone leptin tells our brain how much fat is stored in our body. When we have more fat stored, leptin increases and reduces appetite. But when we lose body fat, the leptin brake on our appetite is partly released, making us a little more hungry.

Changes in calorie expenditure and the effect of body fat stores on appetite both stabilise body weight over the long term. But their effects are barely noticeable in the short term. Instead, at any point in the day the dominant influence on our appetite is how long ago we last ate and how full we still feel from our last meal. In other words, we get hungry when our stomach tells our brain that its empty, or nearly empty.

Left unchecked, signals from our stomach leave us vulnerable to overeating. This is because our stomach has the capacity to accommodate more calories than we expend. For example, a recent study found that when participants were served pizza for lunch and invited to eat until they felt comfortably full, they ate 1,580 kcal. When they were asked to eat as much as they could, they ate twice that amount their daily calorie requirement in a single meal. This shows that we are almost always ready to eat and capable of eating beyond a level of comfortable fullness.

Fullness is determined partly by the fat, carbohydrate and protein content of the meal, and partly by its overall bulk. For example, if the meal contains more fibre, its more filling which is why its hard to overeat bulky foods such as fruits and vegetables.

If the studys participants had been offered apples instead, they wouldnt have been able to eat 1,580 kcal, let alone twice that amount. Because the concentration of calories in apples (their energy density) is only 50 kcal per 100 grams, they would need to eat over three kilograms of apples to eat 1,580 kcal. Pizza has around 280 kcal per 100 grams over five times higher than the energy density of apples. Fullness per calorie is higher for foods that have a lower energy density. So, wed feel more full if we ate the same number of calories from apples than pizza.

But we generally find foods that have a high energy density, like pizza (and chocolate and crisps - each over 500 kcal per 100 grams) more delicious. Biologically, this is probably because these foods are a valuable resource their low fullness per calorie means we can eat more. So were prone to overeat high-calorie foods for two reasons: theyre less filling per calorie, and theyre more delicious (and pleasurable) to eat. But recent research shows that high-calorie foods often dont give us that much more pleasure when we eat them. This should make it possible to reduce calorie intake without significantly affecting pleasure.

For example, choosing to eat 100 grams of strawberry yoghurt (95 kcal) instead 100 grams of strawberry cheesecake (at least 250 kcal) may be less pleasurable but only slightly. With repetition, you may find yourself choosing the lower calorie option out of habit and keeping your weight in check.

But over time, eating less can be difficult. Its hard to maintain vigilance and restraint to resist our desire to eat delicious, higher energy-dense foods. Dieting lapses are therefore inevitable, and over time our motivation to maintain eating restraint and increase physical activity may weaken. This can add further to the perception that the last five pounds is harder to lose.

Overall, our weight settles around a point that is a balance between the lure of the foods that we include in our diet, our eating restraint, and the energy we expend in physical activity. We can change all three, although choosing foods with lower energy density may be an especially effective strategy to reduce weight. And for maintaining that healthier weight, it is worth keeping in mind that lighter bodies require fewer calories.

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Weight loss: here's why those last few pounds can be hardest to lose according to science - The Conversation UK

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22-year-old Sushant Srivastava was at the receiving end of lots of negative comments and unsolicited pieces of advice owing to the excess weight. Determined to reverse this, he worked hard and lost 37 kilos in less than a year. His weight loss journey is an inspiration to anyone looking to shed all the extra kilos!Name: Sushant SrivastavaOccupation: StudentAge: 22 years

Height: 5 feet 11 inches

City: Mysore, Karnataka

Highest weight recorded: 115 kgs

Weight lost: 37 kgs

Duration it took me to lose weight: 1 year

The turning point: I was always aware that I was overweight but I did not really do anything for the same. I should have paid attention to my diet atleast, but I kept struggling with my weight and did not bother to change my lifestyle even a bit. However, there came a time when I gradually realised that I needed to step out of my comfort zone and get back in shape. All my life people have been giving my unsoliticed pieces of advice on how to lose weight. I decided to prove them wrong and get back in shape!

My breakfast: Normally. I just have a cup of black coffee in the morning. However, on days when I feel really hungry, I have a bowl of oats and 4 egg whites(boiled)

My lunch:.4 chapatis, a bowl of dal, and a portion of green vegetables

My dinner:4 chapatis with scrambled eggs(4 egg whites and 2 whole eggs), or 200-250 grams of grilled chicken

Pre-workout meal: Bullet coffee

Post-workout meal: Homemade protein smoothie

I indulge in: I like to take weekly cheat meals as it is needed to boost your metabolism and ward off any feelings of deprivation. Taking a little break and indulging in what you like not only improves your ability to lose weight but also helps you stick to your diet plan.

My workout: There was no one to guide me except for a few friends of mine, so mostly I depended on online tutorials for exercising. My workout includes weight training, HIIT and my favourite, Crossfit.

Low-calorie recipes I swear by: Grilled chicken, oats and Greek yoghurt

Fitness secrets I unveiled: You cannot expect results overnight and it is a concept that many still struggle to understand. It takes hard work, consistent efforts, a balanced nutrition program, and most of all time. At the end of the day, results come from having a consistent and sustainable fitness routine.

How do I stay motivated? Most people fail at their fitness goals because they're waiting for something magical to happen during their quest to lose weight. Losing weight isn't always a spectacular process. In fact, it isn't even a linear process sometimes as you lose a little, gain a little and repeat the process again and again.

How do you ensure you dont lose focus? Whenever I feel like I am losing my grip, I take a look at how far I have come and how hard I have worked for my current physique. I realise that I don't want all of it to go to waste. This in itself is enough to keep me focused and motivated.

Whats the most difficult part of being overweight? It was definitely lowered self-esteem and anxiety issues.What shape do you see yourself 10 years down the line? I want to lead a healthy life and also wish to have a super fit physique.

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Weight loss story: I lost 37 kilos and now people who used to give me unwanted weight loss advice, come - Times of India

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You must have come across little round seeds floating on the drinks and smoothies, which must have really grabbed your attention, but did you know these seeds were silently helping you shed some weight! Yes, those little seeds with transparent membranes were sabja seeds, which can effortlessly help you lose weight. They are packed with nutrients like proteins, carbs, fibre, essential fats and omega 3 fatty acids. These seeds are rich in alpha-linolenic acid (ALA), which are present in omega 3 fatty acids that help in accelerating the fat burning hormones. Moreover, the high fiber content keeps you satiated for a long time and helps in curbing odd hunger pangs.

There are several ways you can add sabja seeds to your diet, but the best way to lose weight would be by making a simple detox water with sabja seeds, lemon juice and mint leaves, keep it overnight and sip it throughout the day. You can also add soaked sabja seeds to your puddings, yoghurts, salads, shakes, lassi to name a few.

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Want to lose weight quickly? These seeds will make it easy - Times of India

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Losing weight is not an easy process. It requires discipline, exercise, and change in diet. For getting the body of your dreams, a lot of work is needed to be done. Fat burning doesnt not happen overnight. It takes hell lot of time. The only thing you can do about it is to speed up the process through certain hacks and diet. There are a few kitchen ingredients that are associated with effective weight loss. These home remedies work wonder when it comes to losing weight. Lets know about them. Also Read - Weight Loss: Eat at These Specific Times of The Day to Get The Body of Your Dreams

Mixing a tablespoon of apple cider vinegar in a glass of water and sip it daily in the morning. Doing this can help you lose weight effectively. This drink is low in calories and effective in fat burning. Having it daily can detoxify your body by flushing out all the toxins that are associated with weight gain. Apple cider vinegar is rich in acetic acid and it has anti-inflammatory properties. Notably, inflammation is linked to obesity. Also Read - Weight Loss: Roti vs. Rice, What's Healthier to Eat When You Are Trying to Shed Those Extra Kilos?

Using a tablespoon of coconut oil daily to cook food is a healthy way to lose weight. This oil is thermogenic in nature. This means, it can speed up the fat-burning process and help in effective weight loss. Also Read - Weight Loss: Consume Jaggery With Warm Water to Detoxify Your Body And Shed Those Extra Kilos

Ginger is a kitchen staple that is known to have an array of health benefits. It does not only neutralises free radicals in the body but also helps in improving digestion by speeding up your bodys metabolism. For effective weight loss, you can prepare a cumin-ginger drink and have it every morning empty stomach. It is a detox tea thats quite helpful.

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Weight Loss: 5 Effective Spoonful Ingredients That Can Help You Shed Those Extra Kilos - India.com

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