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Including Kokum in your diet may help get rid of excessive weight and may help curb associated health diseases. Read on to know more.

It is difficult to lose weight, especially when there so many delicious foods eyeing you. Moving your body at a fast pace while exercising isn't easy either. We know the struggles are real and we are here to help you. The first thing you need to know is that weight loss takes time it is a slow and steady progress that will pay off in the end. Including some healthy foods in your diet can help you lose weight. Kokum is one such food you can add to your diet.

Kokum, another name for Garcinia Indica, is a rich anti-oxidant fruit and is known for being the cure for acidity. It is native to the Western Ghats of India. It has a sweet, tangy taste and used largely in Indian cuisine. It is touted as a natural appetite suppressant that may help you in your journey to weight loss. It has the essential nutrients to shrink your appetite and help you get rid of extra kilos.

1- It contains a compound called Hydroxycitric acid aka HCA, which acts as an appetite suppressant, meaning it prevents cravings and manages hunger pangs.

2- The fruit is loaded with anti-bacterial and anti-viral properties, which helps boost the immune system. Excess weight can have a negative impact on your immunity, and getting your immune system to work better will allow your body to lose weight.

3- Kokum helps suppress fatty acid synthesis, reducing the conversion of food into fat. This helps prevent the build-up of fats in the body, thereby induce fat loss.

4- Obesity can lead to an increase in immune response, which can cause the body to generate excessive inflammation, which may lead to a number of chronic diseases. Garcinol, present in kokum, has anti-inflammatory properties which can help prevent inflammation in the body.

5- Weight loss success can be increased by improving the way your digestion system works. Kokum can help with digestion, as it helps fight conditions like acidity, flatulence and constipation.

How to include Kokam in your diet?

You can drink a glass of water mixed with kokum powder to avail the benefits or you can soak a whole kokum in water overnight, extract the juice and drink it. It can be stored for several days as well.

Note: Seek advice from a qualified medical practitioner before putting to use any tips mentioned in the article.

ALSO READ:Weight Loss Tips: Try THESE 7 techniques to shed last pounds of fat from your body

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Weight Loss: Heres why you should have Kokum to lose weight - PINKVILLA

Mark Ludlow struggled with feelings of insecurity and anxiety all through his childhood, and he used food as a comfort mechanism. "This carried over into my teenage years," he says. "My weight kept going up and up and up."

In a recent episode of the Brand New Me webseries, Mark shares the story of how a series of rejections from girls finally pushed him to overcome his feelings of self-consciousness at the age of 21, and make some changes to his lifestyle. "I decided that was it," he says. "I was going to lose this weight once and for all, and hopefully feel better about myself."

Mark lost 112 pounds in 10 months that year, a huge amount of weight to drop in such a relatively short amount of time, however he wasn't able to make such changes sustainable at the time. "I didn't deal with my mental health problems," he explains. "I did lots of exercise, and I followed a diet plan, but these underlying issues I had, which were the reason that I used to comfort eat and drink too much alcohol in the first place, were still very much there."

By the time he was 28, he had put all of the weight back on, and at his heaviest, weighed 330 pounds. So he resolved to undergo another transformation, and to make it stick. He ended up losing a total of 140 pounds. But the outward physical results of his transformation didn't resolve all of his issues. In fact, they created a whole new problem: enjoying his new appearance and sharing physique photos to social media, it turned out, made a lot of women think he was vain, self-absorbed and arrogant.

"Initially, becoming shredded, in the short term it felt amazing," he says. "Longer term, in all honesty... I did it because I was lonely. All I wanted was to get into a relationship with somebody, and I thought, naively, that if I looked like that, that would help me to find a partner."

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It was only after he addressed those feelings of loneliness and inadequacy that Mark developed a healthier relationship with nutrition and exerciseand met his fiance, Zo. He now works as a personal trainer and life coach, and hopes that his journey, and the lessons he's learned along the way, can help other people to make positive changes in their own lives.

"I weigh 195 pounds now," he says. "I'm very happy with where I am physically, but I also have that freedom to have a more balanced life as well."

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Dating Rejection Motivated This Guy to Get Ripped, But It Didn't Fix All His Problems - Men's Health

More than 30% of the adult population in Maryland is obese, according to the Centers for Disease Control and Prevention. Obesity increases the risk of developing type 2 diabetes, hypertension and heart disease.

Bariatric surgery can be an option for a person who has documented weight-loss attempts that have been unsuccessful and who meets factors for body weight and body mass.

Dr. Mohammad K. Jamal of Meritus Bariatric Surgical Specialists works regularly with patients to help them choose the best weight-loss option.

There are 10 to 11 different surgical and nonsurgical options available to limit stomach size or reduce the length of the intestines, Jamal said. The most common procedures are gastric bypass, gastric sleeve and adjustable gastric banding.

Gastric sleeve surgery permanently reduces the size of the stomach. It promotes weight loss by limiting food intake and lessening the sensation of hunger. During this procedure, the surgeon removes approximately 80% of the stomach, leaving only a small tube or sleeve to serve as the new stomach pouch.

Gastric bypass surgery is considered a combined restrictive and malabsorptive procedure, where a small pouch is created by stapling and dividing the stomach. This limits the food intake and reduces the calorie absorption, so that weight loss can occur.

Gastric banding involves placing an inflatable band around the top of the stomach and is quick, reversible and adjustable. The size of the stomach is decreased, reducing food intake. The surgery leads to a person feeling fuller with less food, which can result in significant weight loss.

Which procedure is best for each patient really depends on the medical conditions the patient has, Jamal said. He and the team at Meritus Bariatric Surgical Specialists work with patients to select the procedure that will most likely help them achieve weight loss and health goals, while minimizing risk.

Preparing for surgery

Bariatric surgery is a major procedure that requires preparation from the patient in order to improve long-term weight loss and the overall success of the operation.

The preparation for any type of bariatric surgery is similar, Jamal said. Patients are required to undergo counseling, control portion sizes and reduce carbohydrates and overall calorie content once they enroll in the appropriate program.

In 2020, the da Vinci XI technology was added as an option for bariatric surgical patients at Meritus Medical Center. It helps minimize post-operative pain, provides better cosmetic results and reduces hospital stays.

Insurance is another important consideration. Before paying large amounts of out-of-pocket expenses, a good first step is to consult with insurance providers to determine coverage and eligibility for bariatric surgery.

Long-term lifestyle changes

While useful, bariatric surgery does not magically cure all. Pre- and post-surgery, patients will need to make long-term lifestyle changes, especially in the areas of diet and exercise.

Finding post-surgery weight loss success also depends on drastic lifestyle changes, such as smaller food and drink portions, improved nutrition and regular exercise, Jamal said. Regular follow-up visits with your surgeon, nutrition counseling and support groups can help patients stay on track.

A healthier life post-surgery

For the past 40-50 years, the bariatric surgical procedures have facilitated longer, healthier lives.

Jamal hopes those who would benefit from bariatric surgery dont wait until theyve developed difficult health issues as a result of obesity, before making the decision to consider surgery.

If your primary care doctor considers you to be a good candidate, have it done now before avoidable medical issues arise, he said.

Meritus Health, at 11116 Medical Campus Road east of Hagerstown, is the largest health system in Washington County. For more information about programs and services, go to MeritusHealth.com.

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Bariatric surgery is a weight-loss option - Herald-Mail Media

Shutterstock Woman eating oatmeal breakfast fresh fruit

Are you tired of trying diet after diet and never seeing results? That's probably because your eating plan isn't leaving you satisfied long term, and likely because you aren't getting enough fiber on a daily basis. Fiber actually plays a significant role in weight management for people long term, and yet, people still aren't getting enough of it.

According to the USDA, adults are recommended to get at least 25 (for women) to 38 (for men) grams of fiber a day. Yet while this sounds small, it's not nearly as small compared to what the average American typically gets now, which is only 10 to 15 grams a day.

Ten grams may not seem like much, but when looking at how decreasing proper fiber intake will affect the body over time, the results are pretty severe. Not just in terms of gaining weight and obesity, but it's even linked to a myriad of autoimmune diseases.

In order to better understand fiber, we did the research and spoke with two professionals on what fiber does to the body, including the major repercussions that take place when a person doesn't get enough of it.

Fiber is actually indigestibleit goes right through your system. Fiber is part of the carbohydrate found in plant cell walls, which is why common items that come from plants have it like fruits, vegetables, whole grains, beans, legumes, avocados, leafy greens, and more.

"There are two types, soluble and insoluble," says Amy Goodson, MS, RD, CSSD, LD. "Soluble fiber is the type that can help your heart health by helping lower total and bad cholesterol. Insoluble fiber aids in gastrointestinal health, acting like a 'broom' to help push stuff through."

Because of the way it moves through your body, it actually revs up your metabolism and helps you to feel full for longer periods of time.

"When you digest food, your body expends calories," says Tanya Zuckerbrot MS, RD, and founder of the F Factor Diet. "Fiber is indigestible, fiber has no calories, but your body attempts to break it down, So in that attempt, your body tries to break it down, and we call this thermogenesis. Thermogenesis is anything that increases your body's internal temperature which ultimately impacts your metabolism. So the more fiber you eat, the faster your metabolism gets."

Not only that, but fiber can actually attach itself to toxins in the bodyas well as the calories and fat cells that you take inand flush them out.

"Fiber acts like a sponge in your stomach, and in your intestines," says Zuckerbrot. "It combines with cholesterol and estrogen and toxins and ushers them out of the body. In addition to all of those things, fiber can actually combine with fat and calories. When you eat fiber with foods with calories and fat, the fiber binds up with a percent of those calories and fat and ushers them out of the body. So rather than 100% of those calories and fat entering into your bloodstream where they can ultimately land at your thighs and your hips and your belly, a percent of those calories can combine with the fiberwhich can not be digested because it gets evacuatedand those calories and grams of fat end up in the toilet bowl."

Because of this process, studies show that getting a sufficient amount of dietary fiber can significantly reduce the risk of weight gain. Because the body feels full from the fiber, people are less likely to overeat in the long run, creating a caloric deficit over time.

"For weight loss, fiber is helpful because it helps you get full faster and stay full longer," says Goodson. "This can help people take in fewer calories at meals and ideally stay satisfied for a longer period of time before they go looking for something else to eat."

Here'sWhat Happens When You Don't Eat Enough Fiber.

Not only does fiber help with weight management, but it plays a significant role in reducing inflammation in the body and the risk of autoimmune diseases.

According to Zuckerbrot, it all starts with your microbiome. Without fiber, the gut wall lining in the microbiome starts to thin. The bacteria that gets close to your gut wall will enter your bloodstream, which produces cytokine. Cytokine causes inflammation and according to studies, it is linked to all kinds of autoimmune diseases including psoriasis, alopecia, Crohn's, colitis, Parkinson's, MS, obesity, certain forms of cancer, and more.

"The roll that fiber plays in gut health is fascinating," says Zuckerbrot. "You can repopulate your microbiome with a high fiber diet, that's why you hear so much about prebiotics and probiotics."

Your microbiome has microflora, which is a collective bacteria that helps you to digest food.

"Think of the microflora as little PAC-MEN," says Zuckerbrot. "When the fiber passes, they chomp on it, and then they can repopulate. And then that repopulation, that's when the gut wall thickens, and that's what you want."

Zuckerbrot quickly mentions the Hazda tribe, an African tribe that has been heavily researched in the past because of their diet, which consists of 100 to 150 grams of fiber a day. In one study on their feces, researchers found a healthy variety of microbes compared to those who eat a typical Western diet.

Here's The Best Way to Eat for Your Microbiome and Improve Gut Health.

Make simple swaps. Eating a high-fiber diet doesn't require you to diet it all, it just means you can make a few simple swaps in order to get your daily recommended intake. "I would say swapping a cup of watermelon to a cup of raspberries. You know a cup of watermelon is 1 gram and a cup of raspberries is 8. Switch from lettuce to kale, that takes you from 1 gram to 3 grams. Switch from [one slice of] white bread to whole wheat bread, so that takes you from 1 gram to 5 grams. Switch from Special K or cornflakes to All-Bran, that's 13 grams," says Zuckerbrot. Check out our list of high-fiber foods for some assistance.

Strive for 5 grams of fiber per meal, or more. Goodson says that if you try to incorporate at least 4 to 5 grams off fiber in all of your meals and snacks, you'll get close to what you need. "Focus on eating 100% whole grains, vegetables, fruits where you can eat the skin, beans, lentils, nuts, and seeds can help ensure you are getting enough! Incorporating a variety of those foods into all your meals and snacks can add variety and fiber," says Goodson.

Ease it in slowly. You'll likely experience some gas at first, but as Zuckerbrot says "this too shall pass." She points out that her stomach is flat and not gassy even after eating 60 to 80 grams of fiber a day, and says that it will pass. "I would say introduce fiber slowly, 10 grams. Then work your way up to 20 grams and then 30," she says.

Water is essential. "It is so important when adding fiber to your diet is to up your fluid intake. To eat a lot of fiber without proper hydration, the fiber can harden," says Zuckerbot. "So you want to make sure you are drinking plenty of water. I recommend for every 10 grams of fiber [to drink] 1 liter of water. So if you're getting 30 grams of fiber, it should be 3 literswhich equals about 12 cups of water a day."

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Weight loss is often perceived as a difficult task, but it is not that complicated. All you need to do is just eat clean, avoid processed and junk foods and do some light to moderate exercise regularly. Apart from this, there are a few smoothies, juices and other beverages which you can include in your daily diet to expedite the weight loss process. Amla Juice is one such drink which can help in quick weight loss or fat loss.Weight Loss Tip of the Week: How to Use Wheatgrass to Lose Weight (Watch Video)

Amla, which is also known as Indian gooseberry, is loaded with vitamin C that helps boost immunity by fighting against free radicals in the body that cause oxidative stress. This fruit also enhances skin health by increasing the production of collagen. Amla can be eaten raw, in powdered form or in the form of juice. Usually, people prefer to have amla juice as the raw fruit tastes a bit bitter.Weight Loss Tip of the Week: How to Use Matcha Tea to Lose Weight.

Apart from being rich in vitamin C, amla also contains a good amount of fibres which ensure smooth functioning of the digestive tract and thereby boost metabolism. Higher the metabolic rate, the more it will help in weight loss, as high metabolism converts the calories from the food you eat into energy quickly. For effective result, you should have amla juice first thing in the morning on an empty stomach. The fibres in Indian gooseberry also create the feeling of fullness by reducing the level of ghrelin which is a hunger hormone.

Healthy Amla Juice Recipe

Amla also consists of some chromium element which helps keep the blood sugar level in control. Hence, amla juice is also ideal for diabetes patients. This healthy drink can help in weight loss. However, be sure to also include green veggies, fruits and protein-rich foods in your daily diet for a healthy body.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

(The above story first appeared on LatestLY on Aug 08, 2020 11:01 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

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Weight Loss Tip of the Week: How Drinking Amla Juice Helps You Lose Weight (Watch Video) - LatestLY

The Stalbaum couple around 1949, a few months before they got married. Credit: Courtesy of the Stalbaum family

After 70 years of marriage, the coronavirus tore Margie and Werner Stalbaum apart. But Margie, who was positive for COVID-19, wasnt the one who died. It was Werner, of natural causes and maybe of loneliness.

In early June, when 87-year-old Margie tested positive for the virus in the Cedar Park nursing home where they lived together, she was transferred to a different facility in nearby Round Rock to be isolated.

When their granddaughter Serena Bumpus visited Werner during that period, she talked to him through a window. Werner, who was 88 years old with dementia, would point at his wifes empty bed, looking as if he didnt know what was going on.

Part of me wonders, and the rest of my family wonders, did he think she had already passed? said Bumpus, who is a nurse. And he just thought, Its time for me to go be with her.

The coronavirus pandemic has been a constant and precarious balancing act between limiting the spread of the virus and the need for life to go on. In few places has this balance been more delicate than in long-term care facilities, where elderly and medically fragile residents have been deprived of visits from loved ones for almost five months.

For some families, that wait is ending as the state rolls out new rules to allow visitation again in certain nursing homes and assisted living facilities, but it remains unclear how many facilities can or will start allowing visits. And some families say the damage to their loved ones from prolonged isolation has already been done.

As the pandemic reached the U.S. and began ravaging nursing homes soon after most states with coronavirus outbreaks closed visitation at long-term care facilities. Recently, some states have begun allowing visitors again as the COVID-19 curve flattened.

In Texas, Gov. Greg Abbott shut down visitation in mid-March. That order remained in effect for 145 days until Aug. 6, when the state eased restrictions for facilities that dont have any active COVID-19 cases among residents or confirmed cases among staff in the last two weeks.

Of Texas 1,215 nursing homes, 56% still had active cases on Thursday while more than 15% of the 2,000 assisted living facilities have reported active infections.

Once a facility determines it can allow visitors, the next step is to get approval from the state if it decides to resume visitation and thats up to each facility, Texas Health and Human Services spokesperson Kelli Weldon said in an email. Weldon added that the state doesnt yet have a list of facilities that have been approved to resume visitation.

Its up to families to contact the facilities to find out whether they are able to allow limited visitation. Even facilities that meet the requirements cannot allow physical contact between residents and visitors, state officials said.

For many families, this is not acceptable.

My mom has Alzheimers, she is nonverbal," says Genny Lutzel, whose mother Paula is in an assisted living facility in Rockwall, near Dallas. "Everything in her world is sensory, sensory touch, sensory communication. And we cant touch.

COVID-19 has been so devastating in long-term care with close to 22,000 infections and over 3,100 deaths in Texas since the beginning of the pandemic that facilities are fearful of allowing any visitors and wary of putting more pressure on their staff, who will have to supervise every minute of the visits, said Jude Goodson, former executive director of Orchard Park at Southfork, an assisted living facility south of Houston.

Goodson said the pandemic has put facilities under tremendous financial pressure because of expenses like protective equipment for staff and technology to keep the residents in touch with their families. Meanwhile, revenues have dropped because of fewer new admissions and more deaths, she said.

With severe financial issues, where is that extra staff [to manage visitations] going to come from? Goodson said.

Abbotts March order halting visitation didnt halt the spread of COVID-19 among some of the states most at-risk residents. After the governor allowed businesses to gradually reopen in May and June, infections in nursing homes and assisted living facilities soared. In July, more than 11,000 of their residents were infected, and 1,350 died more than four times the totals for June.

While families were banned from entering the facilities, infected staff members brought the virus to work with them, health experts say. Once inside a facility, it spreads like a wildfire, Phil Wilson, the acting executive commissioner for the Texas Health and Human Services Commission, said during a webinar about the new visitation rules on Aug. 7.

The visitation rules are taking effect even as cases in nursing homes and assisted living centers are still growing, with deaths in long-term care facilities still making up for a third of the states overall toll. More than 1,100 new cases have been reported over the past week, a 54% drop compared to the last week of July which saw some of the highest case numbers of the pandemic but still more than double the weekly average for June.

Under the new rules, in addition to being COVID-free, nursing homes the hardest hit facilities will also have to test their staff every week, which has been difficult to achieve because of limited access to testing.

Testing has been an ongoing challenge, Kevin Warren, president and CEO of the Texas Health Care Association, which represents long-term care facilities, said last week after the new rules were published. Facilities can perform their own testing, using federal funds allocated for COVID-19, but without that federal money, Warren said it can cost facilities up to $15,000 a week to perform tests.

In July, the state tested all residents and staff in only about 7% of long-term care facilities, either through requests by the facilities or through quick response teams the state deployed after outbreaks were reported. In August, the state plans to test residents at 9% of nursing homes and assisted living facilities.

At the end of July, the federal Centers for Medicare and Medicaid Services started sending devices to nursing homes that can perform antigen tests on-the-spot within minutes; 372 have been allocated so far at Texas more than 1,200 nursing homes. Antigen tests are taken by nasal or throat swab like other tests, and while faster, they generate more false negative results than other kind of test.

But the new requirement to test all staff weekly could be a Catch-22 for nursing homes: those with no active case arent prioritized to receive those testing devices.

I dont see how a nursing facility can test staff weekly without point-of-care testing [with the federally-supplied devices], said Patty Ducayet, the states long-term care ombudsman, adding that she has no evidence that the state is fulfilling the remaining need.

Lutzel said she has been visiting her mom through a window since March.

I know theyre doing everything they can, but there is just no substitute for a family member, she said.

Scientists have long studied the effect of social interaction on the brain; the pandemic has offered a grim occasion to measure the consequences of the lack of interaction.

Isolation can lead to mental and physical decline, said Dr. Carmel Dyer, professor and executive director of the Consortium on Aging at UTHealth in Houston. Anxiety and depression increase with social isolation.

One thing that our brains like the most is social interaction, says Dr. Janice Knebl, professor in geriatrics at the University of North Texas Health Science Center at Fort Worth.

Both said several of their patients in long-term care have shown signs of declining health at a much faster pace than the normal course of aging or dementia.

Leora and Aretha Carter have also noticed the rapid decline of their mom, Willie Mae Carter, who is in Ridgecrest Retirement and Healthcare in Waco, during their weekly through-the-window visits.

She had dementia but could still recognize us even if it took a minute. Now she wont even get up out of a chair. I understand shes 90 years old, but it occurred so quickly, Leora Carter said.

She had a chance to do an outside visit with her mother in mid-May, but being six feet apart was hard, and the ritual hug to say goodbye was impossible.

Dyer said people with moderate to severe dementia are not always aware of the reasons why their loved ones cant visit or hug them and might feel abandoned.

The new state rules allow for a failure to thrive exception to the visitation ban, which has to be documented and is only allowed at facilities that meet the other requirements.

Under the exception, if a physician diagnoses a decline in a residents physical or mental health, one person can be designated to be the sole visitor for that person, and not just in end-of-life situations as has been the case.

Signs of a failure to thrive include weight loss, decreased appetite, poor nutrition, and inactivity, reads the new emergency rules for nursing facilities.

For Renee Griggs, the fact that rules are different for different facilities creates a lot of confusion.

Her mother suffers from dementia and lives in an assisted living facility called The Grandview of Chisholm Trail in Fort Worth. When she talked to the facility on Friday, they didnt know if they could or were going to allow visits.

Griggs said her mother has lost 16 pounds since January, and shes gone from remembering her daughter to being disoriented and incontinent.

Even though COVID itself is not killing my mom, the consequences of the disease are killing her, she said.

She picked her mother up last week on Friday for an essential doctors appointment. She still has not driven her back to the facility. I just couldnt do that, she said.

The Stalbaum family thinks Werner Stalbaum could be another victim of the virus who never contracted it.

Margie Stalbaum was her husbands lifeline, and putting her in quarantine took away the one person who kept things familiar, Bumpus said.

They had never been apart for so long, she added, and Werners health declined quickly after his wife was transferred.

Bumpus had a chance to visit her grandfather in his last hours, because of the exception to the visitation ban for compassionate end-of-life care. Bumpus said what she saw still haunts her; in 18 years of nursing, she said she had never seen such a look of defeat on everyones face, including residents and the staff.

That day, Margie Stalbaum was still waiting for a second test to come back negative so she could be reunited with her husband. She learned through a wrought iron fence, through masks and distance, that the love of her life was gone.

She could hardly formulate a sentence after she returned to the Cedar Park facility, Bumpus said, adding that she believes isolation caused her grandmother to become disoriented.

Only at Werners funeral did it become clear that Margie didnt fully grasp what had happened.

And so when she is rolled up to the casket to say goodbye, she looks at my aunt and says Oh my god, he died, Bumpus said.

Disclosure: Texas Health Care Association and University of North Texas have been financial supporters of The Texas Tribune, a nonprofit, nonpartisan news organization that is funded in part by donations from members, foundations and corporate sponsors. Financial supporters play no role in the Tribune's journalism. Find a complete list of them here.

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Without Texas nursing home visitations, isolation takes it toll - The Texas Tribune

Prince Naseem Hamed had a glorious career, all things considered, and a record of 37-1 is nothing to scoff at.

Yet, we scantly see a man defined by one loss as gravely as Hamed was. A loss that came in his penultimate fight in 2001.

Getty Images - Getty

Well get into that fateful night in Las Vegas shortly, but prior to that demolition job, Hamed had changed the face of boxing in the UK.

You regularly see boxers run their mouths, but many cant walk the walk as well as talk the talk, with Muhammad Ali probably the greatest example of someone who could.

Perhaps for the first time, though, the UK had a charismatic, maybe even eccentric fighter in Naseem Hamed and not only was he entertaining in the ring, he was world class.

His ability matched his confidence and he quickly ascended to the rare air of superstar.

His final fight came shortly after his 28th birthday and saw a glittering career meet a frankly sad climax, but the decade he had spent in the ring coming through Sheffields fabled Ingle gym saw him become one of boxings greatest showmen.

Prince Naseem won the WBO featherweight title from Steve Robinson at just 21 years old and it was already his 20th career fight.

Of those 20, only two of them had gone the distance and of all the eight 12-round fights he managed prior to his title win, the Sheffield-born southpaw had only gone past six rounds twice.

After winning the titles and reaching the top level, sometimes the rate of KOs can slow (see Anthony Joshua with Joseph Parker and Andy Ruiz Jr), but that wasnt the case with Hamed.

Just five fights later, Hamed was the IBF featherweight king and became the first Brit in a decade to win two world titles at the same weight. All of those wins, including the title fight, were stoppages.

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From his 37 career wins, Hamed actually ended with an impressive 31 stoppages at a weight thats hardly famed for it.

The power was real. John Ingle, who held the pads for Hamed, said his biggest punches felt like electric shocksand after every session he had to stick his hands in a bucket of ice water to stop him getting the shakes.

Early in his career, Hamed promised to deliver a show. He did that in the ring with his sublime performances, but he was also entertaining the crowd before even laying his hands on anybody.

Hamed, who is of Yemeni descent, was often labelled arrogant and flashy. It was something he embraced and made him a pay-per-view star and his flip over the ropes became synonymous with him.

The leopard skin shorts and total confidence that emanated from the man made him a spectacle.

To fight Vuyani Bungu in 2000, he came to the ring on a flying carpet, with P Diddy one of the biggest stars in the world at that point walking behind him.

As his career rolled along, his dedication diminished and his tastes became more extravagant.

Ahead of his career-defining loss to Marco Antonio Barrera in 2001, Hamed had a barber flown in from LA and he dispatched one of his entourage to Mexico to make sure his gloves were made of goatskin because theyre the best to taste when their smashed in your mouth, he remarked.

His coach, John Ingle, though thinks the life of luxury was detrimental to a man who had cracked America a few years earlier with a firefight against Kevin Kelley.

Unfortunately, the more successful Naz got, the less he trained. He worked harder as an amateur than he did as a professional.

He could have been a five-times world champion.

It could be argued that Hamed never fought names like Erik Morales, Juan Manuel Mrquez and Manny Pacquiao. Fellow greats, little men he could have feasibly faced to enhance his legacy. Marquez was even the number one contender to Hameds WBO title at one stage, but the fight never materialised.

However, if the Barrera fight showed anything it was that Hamed would have taken the fights if the right money was on the table.

Its not like he was facing nobodies; Tom Johnson was The Ring magazines number one featherweight when he stopped him. He also defeated former world champions in Manuel Medina, Wilfredo Vzquez, Wayne McCullough and Csar Soto, the latter of whom he pried the WBC featherweight title from.

Beyond the smile and humour, the flying carpets and all the razzmatazz, I wanted to knock someone out cold, he said in 2015.

People talk about power in boxing all the time and Hameds was not only very real, but he had the skill and fluidity on his feet not many could handle.

Guardian journalist Sean Ingle said he visited Hamed training in Sheffield in his younger days and saw him routinely demolish opponents far bigger.

I particularly remember him beating up the British middleweight champion Neville Brown, who fought Steve Collins for a WBO world title, and the future British cruiserweight champion John Buster Keeton, a man nine inches taller and five stones heavier. Hamed was that good.

At an airport once, Hamed carrying his world titles on his shoulders was flanked by his promoter Frank Warren when, by chance, he encountered Chris Eubank.

After accusing Eubank of stealing his showmanship, Eubank slapped both of Hameds titles to the ground. Only Warren stood between the two polarising fighters.

Chris, be quiet and walk away, the promoter said. You will come unstuck.

Even though Eubank towered six inches over Hamed and was three stone heavier, he was wise enough to listen to Warren and depart.

Hamed was a fearsome puncher, but years of fighting the way did was incredibly hard on his hands.

Getty Images - Getty

By the time he faced Barrera, he was fighting for all the wrong reasons and wasnt prepared in any kind of way. Having broken his hand in his previous outing, he had been laid up for months and had put on considerable weight.

He had to lose two stone in two weeks before the Barrera fight, which tells you a lot about how he had or moreover, hadnt trained.

He was more worried about not being given the presidential suite at the MGM Grand and his entrance, which ultimately he couldnt do because his gloves wouldnt get the required grip. The fans in attendance roundly booed him when he opted against his trademark flip over the top rope.

His hands in pieces, no co-ordination or power because of the drastic and frankly dangerous weight cut, Hamed was battered. He made it through the fight, but it was a unanimous win for Barrera and the taste of reality didnt do much to divert Hameds attention away from the $8.5 million he had just made.

However, he did return to the ring 13 months later and reclaim his IBF featherweight title with a sluggish and totally uncharacteristic performance against Manuel Calvo that somehow grabbed him a unanimous decision victory.

Getty Images - Getty

Then, at 28, he decided to hang up his gloves and though he didnt officially announce that for years, he stopped training and it seemed as though the fire was gone.

By 1997, Hamed was estimated to be making around 8m a year and he was 22nd on Forbes worlds highest paid athletes list. Eleven million people tuned into ITV in the UK to watch his final fight.

By 2001, his wealth was estimated to be at the 50m mark its easy to see why he didnt fight again.

Aadam Hamed

Its a funny thing in sport when an athlete is legitimately great but, because they have confidence, the public wants to see them fall. What made Hamed different and seduced his fans is exactly what made others revel in his loss and served to make the memory of it louder than his accomplishments. A gift and a curse.

Hamed leaves behind a unique legacy that has undoubtedly influenced generations of fighters after him and his record leaves him as one of the all-time greats. One ill-advised night in Las Vegas be damned weve all been there.

I should never have taken that fight. Its that carrot that dangles in front of you with so much money, Hamed, who is now happy to watch his sons carry on the fighting name he made so electrifying.

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Prince Naseem Hameds punches felt like electric shocks, rode magic carpets and needed goatskin from Mexico f - talkSPORT.com

Why Is It Called A Superfood?Coconut, widely used in South India, is a blessing for all of us because of its significant health benefits."As mentioned before, coconuts are called superfoods because of their immense composition of micro and macro nutrition found in them," says Preeti. "Being a healthy fat, it is highly soothing and nourishing to our gut health, and hence, it allows the healthy optimum digestion of the nutrients found in food," she adds.Nmamiexplains further, "Coconut has anti-inflammatory properties, and it is rich in omega-3 fatty acids. It is good for skin, hair, weight management, good for bones, and keeps you hydrated. Plus, there are several ways you can consume a coconut- you can have coconut water, coconut meat, desiccated or shredded coconut or coconut oil. So many health benefits and versatility of consumption makes it a superfood!"

Some Not So Obvious Health Benefits

"It is a great replacement for milk for vegans. Also, for people with weak gut health, coconut milk should be taken to soothe their gut. Coconut yoghurt is very healthy and rich in probiotics too!" recommends Preeti.Did you know?Coconut milk contains a good amount of lauric acid a fatty acid which is also in mother's milk!

How To Select And Store Coconuts

"Dried coconut must be stored in airtight containers and preferably in refrigerators during summer to preserve the healthy properties of the coconut oil that is present in the dried coconut. It will also help the coconut from getting stale or moistened. While fresh coconut must be stored in the fridge and if you make it into any recipe such as coconut chutney, or curry with coconut milk, it should be used quickly and not stored for the next day," says Preeti.

Another interesting tip by Nmami while purchasing a coconut is tocheckfor the signs of mould and cracking and wet areas around it. Also, one must ensure to shake a coconut before purchasing. When you shake it, you will hear the sound of its water. "More the sound, the more heaviness of the coconutmakes itextremely new and fresh, on the other hand,if it has no water in it, it means that is has gone bad and is not fit for consumption," she says.Storing coconut water for 1-2 days is never a good idea, and consuming it after 2-3 days can create digestive issues as well. Coconut flesh can be stored in the fridge in an airtight container for the 2-3 days to reap the maximum benefits. "You can use desiccated coconut over your meals and use it in your smoothies to getthe nutrient benefits while also adding to its taste!" Yummy!

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Health Experts Reveal Benefits Of Coconut - Femina

Love handles might sound cute, but theres really not a lot of love for them. These stubborn pockets of fat that sit around the sides of the abdominal area dont look great and arent good for your health either. Men get it tough, too, because thanks to biology, guys are more prone to gaining weight in this area. While it can be tough to lose your love handles, there is hope. Some positive lifestyle changes will help you shift this stubborn fat, plus youll end up feeling and looking a million times better.

Love handles are the build-up of excess fat deposits that sit around the hips and abdominal area. Like most forms of fat gain, its caused over time by consuming more calories than you burn. Fat can accumulate anywhere in the body, however there a few contributing factors for it to build up around your hips, stomach, and lower back. These include age, hormonal imbalances, poor diet, a sedentary lifestyle, stress, lack of sleep, and some medical conditions. Unfortunately for men, this also tends to be the first place the body stores fat because physiologically, this is where there are naturally more fat cells to act as storage. Extra weight in this area is also risky. It can lead to type 2 diabetes, heart disease, and other health issues.

While it is possible to get rid of your love handles, it can be harder than other areas. This is because the areas where you accumulate fat first, tend to be the places you lose it from last. Add in the fact that gents are more prone to weight gain in the belly, and youve got some stubborn weight. Its also important to remember your love handles didnt get there overnight, so theyre not going to disappear that quickly either. If youre serious about losing them, youll need to make a steadfast commitment to getting your health back on track.

Keto is a high-fat, moderate protein, and very low-carb diet. The goal is to burn through your stores of sugars or carbohydrates, which will then force your body to switch to burning fat for energy. Your liver converts the fat into ketone molecules, putting you into a state of ketosis. Foods you should eat include animal proteins, fresh vegetables, and natural fats. On the other hand, youll want to avoid carbs like bread and pasta, sugar, and fruit. Benefits other than weight loss include mental clarity, extended satiety, and reduced sugar cravings. However, like any lifestyle change, there can be side effects as you adjust, including keto flu. You may also need to commit to tracking your macros, at least in the beginning. You need to ensure youre only consuming 20 to 50 grams of net carbs, to achieve and stay in ketosis. Doctor Eric Berg has a great keto diet plan which will get you on your way to losing your love handles in no time.

There are many different forms of intermittent fasting, and which format you choose will depend on your lifestyle. However, the goal of each is to limit your calorie intake to a set time period. Three of the most common are 16:8, 5/2, and OMAD. The 16:8 keeps your eating window to eight hours, while the 5/2 version has you eat normally for five days a week, then choose two days where you only consume 500 calories. Finally, OMAD is a more extreme version where you only eat one meal a day, consuming your full calorie allowance at once. This form of eating is based on the days of our ancestors when food scarcity was an issue. Humans are not necessarily designed to consume as much as we do, so by fasting, it allows your body to adequately digest what is already in your system.

Any kind of exercise is going to help you achieve a calorie deficit and lose your love handles. However, HIIT training is a particularly effective and efficient way to burn fat. It combines short periods of intense aerobic movement with recovery time, thereby raising your heart rate. Plus, there are many other benefits. Its great for beginners because the moves can be simple and are often repeated, so theres no crazy choreography to learn. You can also easily do it at home with follow-along YouTube videos, many of which dont require equipment. Alternatively, if you need extra motivation, you can join a HIIT class to work alongside others. Lastly, HIIT can be modified for lower levels of fitness and low-impact exercises making it very inclusive. When adding it to your routine, aim for two to three 30-minute sessions a week.

Like HIIT, cardio is going to help burn belly fat, and reach a calorie deficit. Theres some debate about whether high or moderate-intensity is better. However, theres no doubt that some cardio is better than none. One of the best things about cardio is that there are so many types of exercise that you can choose. Running is an excellent option, however, if youre no Mo Farrah, why not try swimming, rowing, or cycling instead. If youre a people person and like to work out with others, then organized and team sports are a great way to tick both boxes. You could even join a dance class to learn a new skill, burn some calories, and cut a rug next time youre near a dance floor. Whatever you choose, make sure you enjoy it, so that youre more likely to stay motivated and consistent.

Stress is a normal and inevitable part of life, in response to challenges that come and go. However, continuous high levels of stress affect both your mental and physical health. When youre stressed, your brain releases cortisol, the stress hormone. Unfortunately, overexposure to cortisol can cause anxiety, digestive issues, and weight gain, particularly around the midsection. While avoiding stress entirely is almost impossible, if you can include self-care activities in your daily schedule, it can help manage your levels. Youll want to find things that bring you pleasure and help to lower your heart rate. Try calming exercises such as yoga or pilates, or mindful activities like meditation and journaling. Other forms of stress-reducing care can include listening to music, spending time with loved ones, deep breathing exercises, reading a good book, playing with your pets, or even just a good hug.

Lifting weights is the best way to increase your lean muscle mass, which will naturally burn more calories at rest. Plus, strong muscles can improve your posture, general movement, and mobility, and also look very attractive. Combining regular resistance training with aerobic exercise is one of the most effective ways to burn fat and lose your love handles. If you dont know where to start, there are lots of instructional videos on YouTube with advice on weight lifting. Just remember to listen to your body you want to challenge yourself to get gains, yet not burn out. Always make sure to stretch after an intense muscle-building session too, you do want to be able to move the next day!

Drinking enough water is a crucial step in losing your love handles. Staying hydrated is important for several reasons. Firstly, it helps improve your energy levels and brain function. More energy means youre more likely to have a killer gym session, therefore burning more calories. Water is also vital for curbing hunger and cravings. Often the body cant differentiate between hunger and thirst, so before you pick up a snack or eat a meal, have a glass of water. Ideally, you want to aim for at least two liters daily, though more than that wont go astray. Keep in mind that its important youre hydrating with water and not sugary drinks like soda, juice, or sweet tea. Drinks like that are just empty calories that provide no nutritional benefit and only add to your calorie consumption.

If you want to lose your love handles, you need to get your beauty sleep. Similar to stress, a lack of quality sleep can lead to elevated cortisol levels. In turn, this leads to a slowed metabolism as your body tries to conserve energy. Plus, youre more likely to be hungry because you want a hit of energy, and youll crave high sugar and high-fat foods to give you a boost of serotonin, the happy hormone. Preferably, you want around seven hours per night. If you find youre getting enough hours in, but still waking up tired, you might not be getting quality sleep. This could be due to stress, sleep apnea, or other sleep conditions. Have a chat with your general care practitioner if you suspect this is the case, so you can get back to good snoozing as soon as possible.

It can be far too easy to reach for a tasty sweet treat or salty snack between meals. However, snacking can just be adding extra empty calories to your daily total and contributing to your love handles. If youre feeling hungry between meals, there are a few things to consider before tucking into a snack. Check that your main meals contain enough protein, fiber, and good fats these are the foods that keep you feeling full. Secondly, check if youre thirsty. Have a glass of water, wait a little bit, and then see if youre still hungry. Next, are you just reaching for food out of habit, sadness, loneliness, stress, or boredom? Being mindful of your reasons for snacking can help break bad habits. If youre genuinely still hungry after all of this, try to opt for a healthier option such as fruit or veg.

Just like soda and juice, the liquid calories in alcohol dont contribute nutritionally to your wellbeing at all. There are over 100 calories in a standard beer or wine, so downing a few of these after work, or binging on the weekend can quickly add up. Abstaining completely will give you the best results in fat loss; however, it can be a bit of an ask. Plus, life is about balance, and there is a simple pleasure in a glass of good red wine or a refreshing beer. If giving up the booze fully is too much, try cutting down to a single drink in the evening, or only a couple of days a week. Similar to snacking, its also good to be mindful of your reasons for drinking, and examine your motivations. By doing so, you can better keep things in check, and ensure your balance isnt heading off course.

Refined sugars are another source of calories that you need to ditch if youre serious about losing your love handles. Sugar is high in glucose and fructose, which is linked to many health issues, including heart disease, diabetes, metabolic issues, and obviously fat gain, particularly around the stomach and sides. Not to mention the fact that some consider sugar to be as addictive as Class A drugs, and you get that horrid sugar crash after youve eaten it. If youre craving something sweet, try foods that contain natural sugars such as whole fruits. Because of its addictiveness, sugar can be hard to kick. If cold turkey seems a bit much, start with small, gradual changes like not having sugar in your coffee, skipping dessert, or scrapping sodas.

While some fats are good for you and form an essential part of a balanced diet, trans fats are not. Natural trans fats occur at low levels in some animal products, and then there are artificial trans fats. The human-made process involves hydrogenating vegetable or soybean oil to create a semi-solid product. These fats have adverse health effects, including links to higher LDL bad cholesterol, heart disease, and inflammation, as well as weight gain. Fewer companies are using trans fats in production these days, but you can check the nutrition label, looking under the Total Fat heading for the percentage. It is also still found in everyday foods such as fried takeaway, vegetable shortening, some kinds of margarine, bakery products, and some microwavable popcorn. Avoid these foods as much as possible if youre serious about ditching your love handles.

Incorporating some dairy into your diet is a great way to get calcium. However, too much can hinder your weight loss progress. Thats because dairy contains lactose, which is a form of sugar that many people are intolerant to. Too much sugar can add unnecessary calories. Aim to make small changes, such as drinking your coffee black, or use almond or rice milk as a substitute.

MCT oil is most often extracted from coconuts and acts as a supplement added most commonly to coffee, smoothies, and salad dressings. The MCT stands for medium-chain triglyceride, which is a more easily digestible fat chain. Consumption of MCTs has been linked to numerous health benefits. Its been shown to release peptide YY and leptin, two hormones that promote a feeling of fullness while helping curb hunger and cravings. It also helps with weight loss because these oils have fewer calories than long-chain triglycerides, and burning them also takes more energy. Plus, its easily turned into ketones if youre on a keto diet, and they are a more immediate source of fuel. Other benefits include helping to control blood sugar levels, reducing risk factors for heart disease, and fighting bacteria growth.

It may seem counterintuitive, but adding healthy fats to your diet is a great way to lose your love handles. Foods like avocados, olive oil, nuts, seeds, and fatty fish like salmon help you feel fuller for longer. Of course, moderation is still the key. Oily fish is full of omega-3 fatty acids, which reduce the risk of heart disease and inflammation. Meanwhile, olive oil can increase your HDL good cholesterol, as well as boost your metabolic rate. Theres a reason the Italians are so attractive! Nuts and seeds are rich in fiber to keep your regular, antioxidants to keep you healthy, and protein to keep you full. Theyre little powerhouses that are easy to add to salads and cereals. Plus, all of these good fat sources are delicious.

Choosing organic foods may be a little pricier, but the benefits can far outweigh the cost. Firstly, natural foods can have far more antioxidants than traditionally grown produce, which can help protect you. Its also been found that organic meat has more omega-3 essential fatty acids. Additionally, in a world where chemicals are omnipresent, any opportunity to consume less is always a good thing. Fresh produce and meat must adhere to strict controls to be considered organic, so the label can be taken seriously. However, be wary of processed goods, such as cookies and snacks, that are called organic. While they may seem like a healthier choice, they may be just as calorie-dense as conventional options. Focus on spending your hard-earned cash on organic wholefoods or even take the opportunity to start a home-grown garden!

Shift your stubborn belly fat by increasing your protein intake. Similar to MCT oil, protein releases peptide YY, the fullness hormone. This helps you feel satiated longer and can help stop snacking between meals. Additionally, protein is vital for boosting your metabolic rate and helping you maintain muscle mass you dont want all those hard gym sessions going to waste. There are both animal-based and plant-based forms of protein that are great for incorporating into your meals. Try meats such a chicken, lean beef, and fish. Otherwise, eggs and dairy, including milk, cheese, and yogurt, are also great, as well as vegetable options like quinoa, lentils, kidney beans, and nuts. A mix of these will create a well-rounded diet that will keep you full for longer.

There are two forms of fiber soluble and insoluble. Both are good to have in your diet; however, increasing your soluble fiber is a particularly useful way to reduce your love handles and keep the fat off. Soluble fiber mixes with the water in your body and slows down the release of digested food, helping you feel fuller for longer. Youll want to look for foods such as sweet potato, apricots, legumes, Brussels sprouts, flaxseeds, and grains like oatmeal. However, if you dont already eat a lot of this food, slowly increase your intake to avoid unwanted side-effects such as stomach cramps and bloating. Soluble fiber can also create good bacteria diversity in the gut, which in term can help ditch your belly fat.

Caffeine addicts unite! A cup of joe can help you lose your stubborn love handles. First up, caffeine can increase your metabolic rate, meaning you burn more calories, even at rest. It also gives you more energy and alertness because the caffeine blocks a neurotransmitter inhibitor called adenosine. By doing so, it allows the release of other neurotransmitters and hormones such as dopamine and norepinephrine, which make you feel awake. Then, it also stimulates the nervous system creating epinephrine, or adrenalin, which starts to break down fat. Consuming 100-400 mg of caffeine, or one to four coffees, per day will give you the benefits, without side effects like twitching or anxiety. However, because you still need to be at a calorie deficit for fat loss, try to drink your coffee black, or with only a splash of milk. Otherwise, excess sugar and dairy will negate any benefits.

Eggs are a bit of a superfood, especially when it comes to weight loss. Theyre chock-full of protein, choline, healthy fats, and essential vitamins and minerals. Like other forms of protein, eggs help to increase your metabolic rate and keep you feeling fuller for longer. Plus, large eggs contain only about 80 calories each, which is pretty low. Therefore, eating two or three eggs for breakfast with some veggies can set you up well for the day ahead for around 300 calories. They also make great snacks. You can keep hard-boiled eggs in the fridge with their shells on for up to a week. If you get peckish, its a healthier, more filling choice than a bag of chips or cookies. Finally, theyre also cheap, so if youre budget-conscious, its an excellent choice for an inexpensive protein.

While apple cider vinegar (ACV) is an ancient remedy for many maladies, its just as relevant today. Taking ACV every day can help reduce your appetite and lower blood sugar and insulin levels in diabetes patients. The main active ingredient, acetic acid, has shown increased fat burning and a decrease in belly fat storage in animal studies. While there are no studies in humans, its still promising news. Start by adding a teaspoon to a glass of water each morning, slowly working your way up to one or two tablespoons. Its a bit of an acquired taste, and if you jump in too hard too fast, it can cause stomach upset. ACV also has other handy uses, other than weight loss. Its brilliant in salad dressings, you can use it to get rid of dandruff, and it can help treat acne and foot bacteria.

Oolong tea, like green tea, has incredible health benefits. It contains both caffeine and catechins, which kicks your metabolism up a notch and helps promote weight loss. Some studies have found that oolong increased calorie burning twice as much as green tea, making it a great alternative. This tea is drunk black, which is great because you dont need to worry about added sugar or milk. The flavor can also be deeper and toastier than green tea, but not as intense as black tea.

Invest in some good quality olive oil for its versatile use, incredible taste, and health benefits. Its one of the healthiest fats around. Not only does it raise your good cholesterol, but it also stimulates the production of GLP-1, the fullness hormone. Additionally, it can boost your metabolic rate, so even when youre not doing much, youre still burning more energy. The easiest way to add it to your diet is to use it for cooking or add it to salad dressings. Put some ACV and olive oil in a container with some salt and pepper and give it a vigorous shake for a simple, at-home vinaigrette. Add extra herbs, garlic, or spice for an even better flavor.

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How to Get Rid of Love Handles Quickly - The Trend Spotter

GOT a wedding next weekend or a beach to be on in the next few days?

Meant to tone up and get fit months ago but left it until now to panic?

1

Well, join the club. Loads of us want to slim down in next-to-no time.

And it is actually possible to shift as much as 10lbs in just seven days.

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 so, or you want to kick start a healthy weight loss journey, then you can see a dramatic drop on the scales in seven steps:

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 upcoming 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.

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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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How to lose weight fast and shed 10lbs in one week in 6 ...