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While Tom Kerridge, 46, may be well known for his food skills as a Michelin-starred chef, its his own diet that made him hit headlines in recent years. The celebrity chef revealed his dramatic weight loss after he decided to overhaul his lifestyle at the age of 40. He used a combination of exercise and dieting to reach his goals - and managed to drop a massive 12 stone in the process.

Tom has been candid about his weight loss in recent years, revealing that he decided to make a change when he hit 40.

In an interview with The Sunday Times, he explained: Say we live to 80. Well, I thought, Im halfway there. And then, I thought Im not going to get there. If Im like this, Im not going to make it.

At his heaviest, the expert chef weighed 30 stone, reportedly drinking 15 pints of beer a night at times.

However, with a new diet plan that he concocted himself, the chef managed to drop down to 18 stone.

READ MORE:Tom Kerridge shares easy recipe amid coronavirus lockdown

The popular chef, whose TV credits include The Great British Menu, Masterchef and his own show, Tom Kerridge's Lose Weight For Good, followed what he called the dopamine diet.

The plan takes a low-carb approach, and he even released a book, "Lose Weight & Get Fit" to detail the diet to others who wanted to follow his transformation.

His diet is based on the idea of increasing levels of dopamine, which is also known as the happy hormone.

This should make it easier to stick to the diet and keep the weight off, rather than making you feel down at all the treats youre missing out on.

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The plan clearly worked for Tom, who cut out alcohol completely, as well as sweet treats - despite being involved in the Great British Bake Off professional series, Bake Off: Crme de la Crme.

He has previously admitted he didnt try any of the delicious bakes on the show, as he luckily wasnt judging so didnt need to taste test any of them.

Instead the dopamine diet permits other foods, including unprocessed meat such as chicken or beef, dairy and even dark chocolate.

Fruits, vegetables, nuts, eggs and omega-3 rich fish such as salmon and mackerel are also mainstays of the happy diet, but caffeine, alcohol and processed sugar are strictly off the menu.

However, its not just his diet that Tom changed in order to drop the weight so drastically.

He also took up exercise, swimming first thing in the morning every day at a hotel pool near his house.

He said hed swim a mile when he has the time, or just a kilometre on busier days.

However, he has spoken out before about how self-conscious he felt stepping into the pool when he first started.

In an interview for Desert Island Discs, he said: Id swim a mile and Id swim it really slowly and I wouldnt give up. Its a big step to get into a swimming pool being that big. Being conscious of your body and worrying about it.

Its not just going to the gym where youve got clothes on, youre just walking around in your pants essentially.

However, he also said it was the best type of exercise because it offers no distractions.

Swimming is very good because you become isolated. No one can talk to you, your phone doesnt ring. Youre on your own.

In an interview this week with The Guardian, Tom was described as looking trim as the reported noted he hadnt put on lockdown weight.

But Tom revealed hed taken up running since the gyms had closed. I havent been able to get to the gym, obviously, and I havent got any free weights at home, so Ive lost a load of strength but Ive taken up running, he told the Guardian. I hate every minute of it. Im not built for running but I try to do 20, maybe 25k a week. I make myself do it and I feel better when its done.

He also said that he used the deep-fat fryer in lockdown to make fish and chips with his son.

But sticking to his diet plan, the healthy chef didnt eat any of the chips - and said he only had a bit of the fish which was made with a very thin batter.

Originally posted here:
Tom Kerridge weight loss: How celebrity chef dropped 12 stone on the happy diet - Express

The study on the Bio-inspired Robotics Marketby Brand Essence Market Research is a compilation of systematic details in terms of market valuation, market size, revenue estimation, and geographical spectrum of the business vertical. The study also offers a precise analysis of the key challenges and growth prospects awaiting key players of the Bio-inspired Robotics market, including a concise summary of their corporate strategies and competitive setting.

In 2018, the Global Bio-inspired Robotics Market size was xx million US$ and it is expected to reach xx million US$ by the end of 2025, with a CAGR of xx% during 2019-2025.

Download Premium Sample of the Report: https://industrystatsreport.com/Request/Sample?ResearchPostId=12064&RequestType=Sample

The latest report pertaining to Bio-inspired Robotics Market provides a detailed analysis regarding market size, revenue estimations and growth rate of the industry. In addition, the report illustrates the major obstacles and newest growth strategies adopted by leading manufacturers who are a part of the competitive landscape of this market.

Bio-inspired Robotic is a Robot inspired by biological systems.

In this report, 2018 has been considered as the base year and 2019 to 2025 as the forecast period to estimate the market size for Bio-inspired Robotics.

This report studies the global market size of Bio-inspired Robotics, especially focuses on the key regions like United States, European Union, China, and other regions (Japan, Korea, India and Southeast Asia).

This study presents the Bio-inspired Robotics production, revenue, market share and growth rate for each key company, and also covers the breakdown data (production, consumption, revenue and market share) by regions, type and applications. history breakdown data from 2014 to 2019, and forecast to 2025.

For top companies in United States, European Union and China, this report investigates and analyzes the production, value, price, market share and growth rate for the top manufacturers, key data from 2014 to 2019.

In global market, the following companies are covered: Boston Dynamics Crunchbase ABB Agility Robotics FANUC DJI Vincross

Market Segment by Product Type Modular Robots Humanoid Robots Swarm Robotics Soft Robots Other

Market Segment by Application Industrial Oil and Gas Commercial Other

Bio-inspired Robotics market report consists of the worlds crucial region market share, size (volume), trends including the product profit, price, value, production, capacity, capability utilization, supply, and demand. Besides, market growth rate, size, and forecasts at the global level have been provided. The geographic areas covered in this report:North America (United States, Canada and Mexico), Europe (Germany, France, UK, Russia and Italy), Asia-Pacific (China, Japan, Korea, India and Southeast Asia), South America (Brazil, Argentina, Colombia etc.), Middle East and Africa (Saudi Arabia, UAE, Egypt, Nigeria and South Africa).

This research study involved the extensive usage of both primary and secondary data sources. The research process involved the study of various factors affecting the industry, including the government policy, market environment, competitive landscape, historical data, present trends in the market, technological innovation, upcoming technologies and the technical progress in related industry, and market risks, opportunities, market barriers and challenges. Top-down and bottom-up approaches are used to validate the global market size market and estimate the market size for manufacturers, regions segments, product segments and applications (end users). All possible factors that influence the markets included in this research study have been accounted for, viewed in extensive detail, verified through primary research, and analyzed to get the final quantitative and qualitative data. The market size for top-level markets and sub-segments is normalized, and the effect of inflation, economic downturns, and regulatory & policy changes or other factors are not accounted for in the market forecast. This data is combined and added with detailed inputs and analysis from BrandEssenceResearch and presented in this report.

After complete market engineering with calculations for market statistics; market size estimations; market forecasting; market breakdown; and data triangulation, extensive primary research was conducted to gather information and verify and validate the critical numbers arrived at. In the complete market engineering process, both top-down and bottom-up approaches were extensively used, along with several data triangulation methods, to perform market estimation and market forecasting for the overall market segments and sub segments listed in this report. Extensive qualitative and further quantitative analysis is also done from all the numbers arrived at in the complete market engineering process to list key information throughout the report.

The study objectives are: To analyze and research the Bio-inspired Robotics status and future forecast in United States, European Union and China, involving sales, value (revenue), growth rate (CAGR), market share, historical and forecast. To present the key Bio-inspired Robotics manufacturers, presenting the sales, revenue, market share, and recent development for key players. To split the breakdown data by regions, type, companies and applications To analyze the global and key regions market potential and advantage, opportunity and challenge, restraints and risks. To identify significant trends, drivers, influence factors in global and regions To analyze competitive developments such as expansions, agreements, new product launches, and acquisitions in the market

In this study, the years considered to estimate the market size of Bio-inspired Robotics are as follows: History Year: 2014-2018 Base Year: 2018 Estimated Year: 2019 Forecast Year 2019 to 2025

Table of Contents

1 Report Overview1.1 Study Scope1.2 Key Market Segments1.3 Players Covered1.4 Market Analysis by Type1.4.1 Global Bio-inspired Robotics Market Size Growth Rate by Type (2014-2025)1.4.2 Topical Products1.4.3 Botulinum1.4.4 Dermal Fillers1.4.5 Chemical Peels1.4.6 Microabrasion Equipment1.4.7 Laser Surfacing Treatments1.5 Market by Application1.5.1 Global Bio-inspired Robotics Market Share by Application (2014-2025)1.5.2 Hospitals1.5.3 Dermatology Clinics1.6 Study Objectives1.7 Years Considered

2 Global Growth Trends2.1 Bio-inspired Robotics Market Size2.2 Bio-inspired Robotics Growth Trends by Regions2.2.1 Bio-inspired Robotics Market Size by Regions (2014-2025)2.2.2 Bio-inspired Robotics Market Share by Regions (2014-2019)2.3 Industry Trends2.3.1 Market Top Trends2.3.2 Market Drivers2.3.3 Market Opportunities

3 Market Share by Key Players3.1 Bio-inspired Robotics Market Size by Manufacturers3.1.1 Global Bio-inspired Robotics Revenue by Manufacturers (2014-2019)3.1.2 Global Bio-inspired Robotics Revenue Market Share by Manufacturers (2014-2019)3.1.3 Global Bio-inspired Robotics Market Concentration Ratio (CR5 and HHI)3.2 Bio-inspired Robotics Key Players Head office and Area Served3.3 Key Players Bio-inspired Robotics Product/Solution/Service3.4 Date of Enter into Bio-inspired Robotics Market3.5 Mergers & Acquisitions, Expansion Plans

Read More: https://industrystatsreport.com/Semiconductor-and-Electronics/Dynamic-Growth-On-Bio-inspired-Robotics-Market-Size-and-Share/Summary

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2025 Projection: Weight Loss Drinks Market by Companies, Region, Type and End-use Industry 2020 2026 - Cole of Duty

In 2018 restaurant menus were required to list calorie counts, "to support informed consumer choice, reduce caloric intake, and potentially encourage restaurant reformulations." Since a majority of Americans eat in fast and slow food restaurants (or COVID induced take-out), a reduction in caloric intake here would have a significant effect on reducing our weight, especially since we tend to underestimate our caloric choices. The researchers sought an additional benefit of the regulation, a reduction in disease, in this case, their favorite condition to study, cardiovascular disease.

Taxes of sugary beverages have been with us for some time, with variable results. The second study considered three approaches to taxes seeking the one yielding the most substantial savings.

The researchers used a "validated microsimulation" of cardiovascular disease, treatment, and costs using as their evidence-base, survey data from the National Health and Nutrition Examinations Surveys (NHANES). NHANES dietary habits were based on recall by participants, which introduces some uncertainty. The validated microsimulation is a black-box as the source-code is "not publicly available." As to validation, the model was 80% predictive of the actual values at five years.

The assumptions were, in most part, reasonable, evidence-informed choices. There were a few notable exceptions. In the labeling study, almost half of the data used to make their assumptions came from supermarkets, vending machines, and laboratories where national labeling did not apply. And while the researchers report that the population's demographics were reasonably consistent, two-thirds of the labeling data was missing racial data and a quarter of the socio-economic data making that statement by researchers more opinion than fact.

In the labeling study, the model utilized modest reductions in calories, 19 calories/day if the food was unchanged, 44 calories/day if the food was reformulated. By reformulation, the researcher reference manufacturer initiated changes in food content to make their labeling appear "better" a response to consumer's "demand." The tax study used a reduction in consumption of roughly 25%, which is consistent with a price increase of about the same percentage. Both studies used the now estimated reduction in sugar to estimate the decrease in BMI [1]. In turn, the BMI was utilized from studies for cardiovascular disease to estimate a reduction in cases so a lot of estimating going on.

The most significant assumption is the one hiding in plain sight that the public is only afflicted by heart disease and diabetes. Other conditions that may be altered are safely ignored when your interest is cardiovascular disease, not a more expansive view of population health that includes cancer, accidents, and lung disease.

As you might expect, both labeling and taxation resulted in less disease and their associated costs. The benefits accrue to younger patients, in their 30's and 40's as well as to black and Hispanic populations where soda consumption is higher. That racial benefit is also associated with a higher cost to those populations, as sugar taxation is a regressive tax. The model's output was most sensitive to the number of calories consumed and the pass-through rate of the tax to consumers.

"Our model cannot prove the health and cost effects of these SSB tax designs in US adults. Rather, the estimates provide evidence that can be considered and incorporated into the design, implementation, and evaluation plans of SSB taxes, including at local, state, or federal levels."

With that statement from the researchers in mind, let us consider which regulatory approach, labeling, or taxation you might choose. The summary data of the two studies are condensed into thesetable.

The first three columns show the estimated impact of reducing sugar on reducing cardiovascular events, diabetes, and the resulting changes in the quality of one's life. Any reduction seems to help, but that absolute tax has the greatest impact. The next three columns consider the cost to gain those benefits. Implementation costs refer to spending by the government to write and enforce the laws, as well as collect the taxes in the tax scenarios. It also includes the cost to restaurants and manufacturers for changing labels. Reformulation costs are estimated spending by manufacturers as they reshape their products based on consumer response to the new labels and taxes. Labeling has a small effect on reformulation costs; an absolute sugar tax provided the greatest nudge to reformulation. Government revenue is, of course, the amount of taxes being paid.

Net cost is a bit misleading. In the labeling argument, the expenses are "borne" by the manufacturer. In the tax argument, those costs are to the consumer. In both instances, these costs may be absorbed by the manufacturers or restaurants, but in most situations a percentage, in this case, 75% is passed through to the consumer. More importantly, when we talk about costs, remember that the consumer is the one spending the money, in higher prices or taxes there is no free lunch or beverages.Health care savings were taken from the papers and reflected estimates of direct costs of care as well as indirect costs in terms of productivity and impaired life quality.

In the final column, I compute a return on investment for the additional money spent, how much do we save. This is the place where the policymakers tradeoff cost and benefits. If we were all to read labels and make wise choices, we would get the most bang for our buck. Of course, that is not what humans do. The argument for most sin taxes is that we need to be nudged along. Of all the tax schemes, an absolute tax on the quantity of sugar present provides the most significant value, an ROI of 274%. But that value is less than the return on investment of market-driven reformulations at 331%.

Regulations reducing the quantity of added sugar by manufacturers will provide the highest return on investment. Taxation will return the most significant benefit. Which would you choose?

[1] To make this calculation, the researchers needed to convert caloric reduction to BMI, the factor, among others, that drives cardiovascular disease and diabetes. They provide a 3-page discussion in the supplement but conclude that a 55 calorie/day reduction results in one lost pound over the year and that this new weight loss is permanent. Your own experience with dieting can inform you as to the plausibility of a consistent weight loss. And you may wonder how sensitive the model is to weight when losing 5 ounces will result in nearly 15,000 fewer cases of cardiovascular disease and 21,000 cases of diabetes. Since the model is "not publicly available," I suppose we will never know.

Source: Health and Economic Impacts of the National Menu Calorie Labeling Law in the United States Circulation Cardiovascular Quality Outcomes DOI:10.1161/circoutcomes.119.006313

Health Impact and Cost-Effectiveness of Volume, Tiered, and Absolute Sugar Content Sugar-Sweetened Beverage Tax Policies in the United States Circulation DOI: 10.1161/circulationaha.119.042956

Read the rest here:
Taxing or Labeling Sugar - Which Is Best At Promoting Better Health? - American Council on Science and Health

More Americans than ever are living with obesity. The number of adults with the condition has skyrocketed 200 percent over the past 40 years. Obesity continues to contribute to a number of public health concerns such as its associated comorbidities and healthcare costs in addition to legitimate concerns about overall population health in the face of novel health threats like COVID-19.

However, as the number of Americans struggling to manage their weight continues to grow 72 percent of the country lives with overweight or obesity so has our clinical understanding of this complex but treatable condition. We know that there are hormonal and metabolic differences between people who live with obesity and those who do not. We know that there is a range of effective treatment options for obesity, and while it certainly includes behavior modification and cognitive therapies, we can also explore pharmacological and surgical interventions. We also know that there are limitations to the effectiveness of physical activity on weight loss and obesity management.

Given all that we now know about obesity, it is vital that clinicians and other healthcare professionals make it a priority to educate themselves on best practices for effectively integrating physical activity into obesity treatment plans.

We need to re-examine the role of physical activity in obesity management. Heres why.

The notion that people can win the fight against obesity simply through dieting and exercise was taken to a new level with the introduction of The Biggest Loser to the cultural landscape. Contestants experienced dramatic weight loss while appearing on the show just as we might expect to happen when patients with obesity are prescribed high levels of physical activity along with around-the-clock monitoring but maintaining highly intense exercise regimes is unsustainable for most people with overweight and obesity. Additionally, a key insight from a long-term study of Biggest Loser contestants tells us that physical activity plays a larger role in maintaining weight loss than it does in catalyzing it.

Certainly, that doesnt mean that physical activity plays no role in the weight loss journey. But it does mean that we should exercise caution in thinking about physical activity in terms of isolated exercise not only is it an ineffective weight loss treatment for patients with obesity, but it reflects an outdated understanding of the metabolic mechanisms behind weight loss.

We know that sitting for long periods of time can negatively impact insulin resistance, but breaking up those periods with short walks can reduce insulin and glucose responses. With that in mind, a more effective and sustainable approach would dispense with eat less, move more and instead encourage patients to sit less, walk more.

What healthcare professionals need to know about incorporating physical activity into obesity treatment.

Heres what we do know about physical activity it can power a number of positive health outcomes. Exercise can improve lipoprotein levels, blood pressure, insulin resistance, mood and brain function and cardiovascular health in patients with obesity.

Healthcare professionals should keep the following best practices in mind when collaborating with patients on obesity treatment plans:

Keep patients grounded: Create realistic expectations of weight loss results, if any, based on individual patient activity programs. Help patients start to take a longer-term view of the weight loss journey to stave off feelings of burnout or frustration with the process. And level-set about the risk of sore muscles after starting a new exercise program.

Slow and steady wins the race: Patients often begin the treatment process with a great deal of enthusiasm which can inspire positive behavior changes, but it can also create the risk of exercise-related injury from doing too much, too fast. Help patients learn their individual exercise level and collaborate on finding ways to support and gradually increase the intensity.

Get things going: Starting a new exercise program can be a major hurdle to overcome. Help patients make the first step by connecting them with an easy-to-follow, actionable regimen that incorporates physical activity into their everyday lives. An easy place to start is by advising patients to walk a certain number of steps each day and gradually increase that footprint over time.

Reframe it: As discussed, physical activity delivers a number of health benefits beyond weight loss. Keep the myriad positive outcomes of physical activity top of mind for patients and help them to understand that exercise is just one part of a broader plan of care to improve their overall health. This insight can make it easier for patients to prioritize physical activity everyday.

Grow your obesity medicine knowledge: Healthcare professionals can better meet the needs of this rapidly growing segment of Americans by deepening their understanding of obesity medicine. The Obesity Medicine Association (OMA) provides a number of resources to encourage this endeavor, including The Obesity Algorithm, Obesity Treatment Proficiency Badges, ABOM certification preparation materials and more. OMA is also hosting a series of virtual courses on the fundamentals of obesity treatment an informative primer on evidence-based approaches for evaluating, diagnosing and treating obesity.

The number of Americans struggling with obesity may be growing but so is our knowledge of how to effectively treat the condition. Healthcare professionals who bring this knowledge into their practice areas can play a more active role in guiding patients with obesity to better health outcomes.

For more obesity medicine resources, or to become an OMA member, please visit: http://www.obesitymedicine.org.

Angela Fitch, MD, FACP, FOMA is the Associate Director of the Massachusetts General Hospital Weight Center and faculty at the Harvard Medical School. She is board certified in obesity medicine, internal medicine and pediatrics. Dr. Fitch serves as Vice President of the Obesity Medicine Association and previously served as Secretary-Treasurer.

Read more here:
Why we need to rethink treating obesity with physical activity - Medical Economics

In a world where we are rushing from meeting to meeting, running errands, driving kids around and exercising, preparing a healthy, nutritious meal for lunch or dinner is not always the highest on our priority list.

To lose weight, we might also consider meal replacements as they're quick and easy. However, the number of products on the market makes it difficult to decide which one to choose.

What is a meal replacement (MR)?

Meal replacements are pre-packaged bars or powders that can be mixed and consumed as a shake to replace a meal. Some of the replacements are energy (kilojoule) controlled and are successfully used for weight loss and management.

A protein-enriched and energy-controlled MR can assist with preserving lean muscle mass, as well as reducing visceral fat (the dangerous fat that sits around our organs).

Do meal replacements have benefits?

In terms of weight loss, both the types and quantity of foods we consume are important, and many of us find it difficult to control portion sizes. In addition, we easily consume foods high in energy with a low nutrient content, such as fast foods and refined starches (white rice, pasta etc.).

We should, however, consume nutrient-dense foods that provide a high level of nutrients with relatively low caloric value. The benefit of MRs is that they are portion-controlled with a limited number of kilojoules, added essential nutrients (vitamins, minerals and fibre) and are therefore considered to be a nutrient-dense food. They are also an easy and convenient way of preparing a meal, which limits the possibility of making an unhealthy food choice.

What should I be checking when shopping?

Be sure to check the label and ingredients list thoroughly. Make sure the MR has a balanced combination of the three macronutrients and not only protein but carbohydrates and fats as well. It should provide a wide variety of vitamins and minerals and fibre.

1.Energy

The value should vary between 800 and 1200kJ per serving. When calculating meals for a weight loss diet from foods, the values are generally around 1 000 to 1 400kJ per meal.

Therefore, you want the MR to have a similar energy value as it is a "meal replacement".

2.Carbohydrates

The source of carbohydrate should have a low glycaemic value. This means that the release of sugar (glucose) into the bloodstream should be slow, to avoid a rapid spike and drop in blood sugar levels. Rather avoid MRs that contain "added sugar" (e.g. sucrose, glucose, fructose, dextrose and corn syrup) as these have a less desirable effect on blood sugar levels.

A guideline for carbohydrate content would be around 15 to 30g per serving (which would again be the equivalent of a real meal carbohydrate serving).

3.Dietary fibre

When recommending fibre in real food items, we consider 6g per 100g as adequate. Therefore, when selecting an MR, the value should be around 4 to 6g per serving as well.

Fibre assists with lowering the blood glucose response after the meal and keeps you fuller for longer (vital when drinking a meal). Fibre is essential for maintaining regular bowel movements and can even, depending on the type of fibre, assist with lowering blood cholesterol levels.

4.Protein

Protein assists with the feeling of satiety, reducing hunger and ensuring that muscle mass is maintained. Aim for 15 to 21g per serving (which would be the equivalent of a protein serving for lunch or dinner). The meal replacement should be at least 15g of protein per serving. It is important to note that protein powder products are not considered an MR.

5.Fat

Your fats of choice should be monounsaturated and polyunsaturated fatty acids. Check that the saturated, trans and hydrogenated fats are minimal. The quantity of fats should be 5g to 10g fatper serving. Not all MRs contain essential fatty acids (such as Omega-3). If they do, it is a bonus, as these have huge health benefits.

6.Micronutrients

Choose an MR that contains a wide variety of nutrients added, such as your vitamins and minerals. The quantity of these nutrients should meet at least 25% of the daily reference value. The bigger the variety, the better.

So, should I be buying a meal replacement?

Taking an MR is an easy practice to maintain good nutrition or to lose weight should your lifestyle not allow for preparing and packing three nutritionally balanced meals a day. It is also convenient when travelling when the availability of healthy meals is compromised.

On the other hand, the same objectives can be met selecting, preparing and packing real food such as a variety of wholegrain carbohydrates, lean proteins and healthy fats. Getting your nutrients from a food source is also more "bioavailable" (how well your body can absorb the nutrients from the food) to the body.

Should you decide to choose an MR to lose weight, it is recommended to do this with the assistance and guidance of a registered dietitian. They can assist you with strategies to keep the weight off once you have decided to include real food back in your diet. You can contact Nutritional Solutions if you wish to schedule a consultation.

READ | 5 tips for eating healthier during lockdown

READ | Lost your motivation to eat healthy and exercise during the pandemic? You are not alone

READ | Coronavirus lockdown: Stay fit at home with these tips

Image credit: VisionPic from Pexels

Read more from the original source:
I need a meal replacement - what should I check before buying? - Health24

Everyone who is in a weight loss program has hit a plateau at least once in their decent to a healthy weight. When you first start a new exercise and diet program, you often lose a lot of weight quickly as you burn many more calories than you consume and shed water weight.

As you lose weight however, you need fewer calories to maintain your body, and you no longer have the relatively easy pounds of water weight to shed. On top of this, your body learns the new routine and learns how to do the exercises they are used to as efficiently as possiblemeaning fewer calories are being burned.

All this can lead to you no longer losing weight, or even gaining a little bit back even though you are still sweating it out every day. While restricting your diet even more and exercising even harder is an option, you may be able to break the plateau by changing your routine.

Mixing it up

If you're a runner, you may be steadily increasing on time and distance. You may be able to break out of your plateau by choosing to do sprint exercises or if you're a weight lifter, switching to maximum volume instead of maximum weight. These changes are approaching the same goals, but in a different way that may help you see improvements.

Overtraining can actually lead to poorer performance. If you are working hard and never taking breaks, your body won't be able to change. Your body needs rest in order to rebuild the muscles you broke down during exercise, so if you never give your body the chance to rest, you won't see the results you are working for.

If you are counting calories carefully, it may be worthwhile to recheck how many calories you need in order to have a deficit at your current weight. If you have lost a significant amount of weight already but are still using your starting calculations, you may no longer be in deficit.

If you aren't counting calories, now may be a good time to start a food diary. If you aren't aware of how much you are eating, or just how many calories are in your favorite foods, you may be over eating without realizing it.

It may also be that you are simply not doing enough any more. As you grow, it gets easier for your body to meet the demands of a normal workout. You can help break out of that by developing a new skill. Maybe you've only ever hit the treadmill and want to try weights instead. Maybe you've never done a push up, or have focused exclusively on weights and want to try cardio. What ever it is that challenges you, give it a try. It may be the break you need.

If you're in a plateau, there could be a lot of reasons why this is happening. Try using these tips to break out of it, and get back on the path to better fitness.

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Not losing weight anymore? This can help - Jill Lopez

The best thing about making shakes is that you can use any fruit as per your taste preference, but at the same time adding fruits that can blend well without causing any reaction are the ones you should add to your shakes and smoothies. If you want to give your body the much needed boost of energy post workout, then this Papaya Banana Pomegranate shake is perfect for you.

To make this easy shake, take a juicer, add 400 gm pomegranate seeds and extract the juice. Next, cut papaya and banana, take a blender, add the fresh fruits along with pomegranate juice, blend all this into a smooth blend.

Next, add in chopped almonds and cashew nuts, then add 3 tablespoon condensed milk. If you want to make it a bit more healthy, then replace condensed milk with unsweetened fat milk and to add some sweetness you can add some honey. Blend it all again with some crushed ice and serve chilled. This heavy shake can be a perfect healthy meal replacement.

Both pomegranate and papaya are a good source of fiber, folate, magnesium and other vitamins, which will give your body the right amount of nutrition to stay energized and hydrated throughout the day. Moreover, the addition of nuts will add a tasty twist and amp up the health quotient of your shake.

More:
Get back to shape with these homemade weight loss shakes - Times of India

A 29-year-old Glasgow woman who dropped six dress sizes after joining an NHS funded weight-loss scheme has told how online support stopped herpiling the pounds back on during lockdown.

Lindsey Kinlochsays her weight battle began at the age of 18 when she had surgery to treat a foot and ankle deformity which left her unable to exercise.

At her heaviest Linsdey, who lives in Stepps,weighed15st 3lb, dangerously overweight for her 4ft 8inch frame.

She suffers from the genetic condition pseudohypoparathyroidism, which affects height and also causes learning difficulties.

After her blood pressure soared and she started experiencing breathlessness Linsey decided to try to lose weight and while initially successful she was worried about being able to sustain it.

READ MORE: Michelle Mone tells Loose Women she exercisesthree times a day during lockdown

Her GP referred her toa local group run by WW, (formerly Weight Watchers) which is funded by NHS Greater Glasgow and Clyde.

Lindsey admits that the journey from high-caloriefast food and takeaways to healthy meals made from scratch wasnt easy but she persevered andnow weighs a much healthier 10st 11lb and says she is delighted she can still enjoy her favourite tipple of malt whisky.

She said: I have struggled with my weight from the age of 18 or 19 when I had a procedure to treat my foot and ankle deformity. This reduced my mobility to almost zero and post op I was in a wheelchair to get around.

In 2018 I had a second procedure as due to mobility issues I was using a wheelchair and my health was rapidly deteriorating.

"I wanted to try to improve my health but my motivation never came until January 2019 when I had high blood pressure concerns and when I checked my weight I was 15 stone 13lb. Beingonly 4ft 8 I could not afford to be carrying this extra weight.

"My GP decided to refer me to WW and I wans't sure this was going to be for me, but I decided to give it ago.

Lindsey says she was nervous about attendinggroup workshops because of her disabilities.

She said: I was used to mixing in restricted circles, so the thought of attending a new workshop with lots of people I didnt know made me nervous, but I had nothing to worry about as the coach Lesley Park made me feel welcome and all the other members quickly made me feel part of the community.

I have never regretted that choice I made joining and its been the best thing I have done, as its for me.

Its not been easy Im very surprised at how well I have done.

READ MORE: Did you have a baby during lockdown? The Glasgow Times wants to hear from you

I used to eat without any thoughts to portion sizes, I liked takeaways and loved cake.

"I now enjoy including different food and drinks and love cooking fresh healthy meals and get meal ideas from my app. I enjoytrying different whiskyand one of my favourites is Dalmore and it's great to know I can still enjoy a wee dram and still lose weight.

I used to wear a size 24 but now wearing a size 12, and its great clothes shopping."

Linsey says she was nervous her good habits would slip when lockdown kicked in and her local group workshops stopped.

She said: Thankfully, WW are now running virtual workshops, and make sure I attend every week.

My advice to anyone trying to lose weight would be that there is no quick fix so be proud of every small loss as everyones journey is different, listen to your body more and take time for you if you need it.

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'There's no quick fix': Glasgow woman halved dress size with NHS help - Glasgow Times

Were no fortune tellers, but if youre plant-based or vegan-curious were guessing we can predict at least one food fact about you: You love avocados. You love the six reasons you should eat an avocado a day for health and weight loss. You love easy homemade guacamole with chips and fancy avocado toast with pickled onions, pumpkin seeds, and a riff on that spectacular plant-based ricotta your go-to breakfast spot used to make you thrice a week. (You also love and miss your go-to breakfast spot, sigh.)

One thing you dont love so much? Having to deal with a rock-hard avocado when your guac hankering calls or your sad piece of toast lands on your plate, ready for its favorite mate. That explains why we were thrilled to see this easy tip from Womens Healthon how to ripen avocados so theyre always ready to roll when you need one. Collect your apples, tomatoes, melons, and ripe bananas and put them in the produce drawer of your fridge. Snuggle your avocado into the middle of the group and let them all sit in there for a day or two, writes the articles author Madeline Howard. Then, when you finally need it, open up your fridge and you'll have...the worlds most perfect avocado!

The reason this works is thanks to a naturally occurring gas that bananas, melons, apples, and the like produce, which accelerates the ripening of food in its proximity. Since avocados are so-called ethylene sensitive foodsand fruits and veggies like the aforementioned are ethylene producers, storing them near each other helps quicken ripening. Worth noting: If you want to avoid food waste, make sure you also arent storing fruits or veggies that are ethylene sensitive nearby, except for this explicit purpose.

In lieu of storing your avocados in the fridge, you can also put them in a paper bag with a banana or apple (according to the California Avocado Board you should avoid using newer varieties like Gala or Fiji that have been bred to ripen slowly and produce less ethylene) to help them ripen more quickly.

Of course, youll still have to utilize this technique a day or two in advance of when you plan on using your avocado, but considering the answer to when you want an avocado is always, were pretty sure it cant hurt to always have a backstage avocado ready to report for business.

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This Genius Tip Will Help You Ripen Avocados Almost Instantly - The Beet

Blackberries are power-packed with vitamins, minerals and antioxidants and are often enjoyed fresh, as a jam or in baked goods.

For just 62 calories, one cup of blackberries will provide you with about 31 percent of your daily value of heart-healthy fiber.

Image Credit: LIVESTRONG.com Creative

They're closely related to raspberries and are known as "aggregate fruits" because they're made from multiple flower ovaries that combine to make one fruit.

Blackberries are found primarily in northern temperate regions, and wild blackberries are abundant in North America and the Pacific and Atlantic coastlines.

Blackberries Nutrition Facts

One cup of blackberries is equal to a single serving. One cup of blackberries contains:

Vitamins, Minerals and Other Micronutrients

Health Benefits of Blackberries

Like other berries, blackberries have a rich and varied nutrient profile. Blackberries contain a wide variety of vitamins, minerals and antioxidants.

1. Blackberries Can Help With Weight Management

Blackberries are an excellent source of dietary fiber, which supports healthy weight-loss goals and helps maintain a healthy weight.

In fact, adding more fiber to your diet is linked to lower body weight, according to an April 2013 study in Nutrients.

Dietary fiber creates bulk and increases fecal water content, helping keep you full and your intestinal tract running smoothly. Fiber can also help improve glucose tolerance, increase insulin sensitivity and reduce levels of blood cholesterol levels and triglycerides.

Boosting your fiber intake to 30 grams per day is an effective approach to weight loss, as shown in a February 2015 Annals of Internal Medicine study.

Are You Getting Enough Fiber?

Track your daily nutrients by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

What's more, eating a plant-forward diet full of whole fruits (such as blackberries) as well as vegetables, legumes and nuts has been shown to be an effective strategy for treating obesity, according to a November 2018 study in Nutrition and Diabetes.

2. The Minerals in Blackberries Can Support Healthy Bones

Blackberries contain minerals associated with good bone health, including manganese, copper, zinc, magnesium and vitamin K.

These minerals work together to support bone homeostasis. Manganese helps with bone metabolism, assisting in the prevention of osteoporosis, according to the National Institutes of Health (NIH) while copper and zinc help with bone formation and overall structure, per American Bone Health.

The majority of magnesium in our body is found in our bones and functions closely with calcium and phosphorous. Vitamin K plays a key role in bone metabolism and is essential for bone health, according to the NIH.

3. Blackberries Pack Powerful Antioxidant Properties

Berries contain a number of health-promoting nutrients, such as phytochemicals, manganese and vitamin C, which have been found to be therapeutic for a variety of gastrointestinal and immune-related illnesses, according to the October 2017 issue of Nutrition Reviews.

Manganese helps to scavenge reactive oxygen species (ROS), which are known as free radicals, and help the body deal with oxidative stress, according to an April 2018 report in Oxidative Medicine and Cellular Longevity. Blackberries contain 40 percent of your DV of this mineral.

Meanwhile, vitamin C helps limit the damaging effects of free radicals through its antioxidant activity, all of which have a positive effect on the gastrointestinal tract and immunity, according to the NIH.

There are currently no confirmed or known food allergies or drug interactions related to blackberries. Be sure to discuss any medication and food interactions with your health professional.

Try adding a handful of blackberries into your morning smoothie to boost its fiber and antioxidant content.

Image Credit: jenifoto/iStock/GettyImages

Blackberry Preparation and Useful Tips

Summer is blackberry season and when the plump fruits have a rich, deep color, a sweet aroma and are most likely to taste best.

Avoid blackberries that still have a hull attached in the center, indicating they were picked before fully ripening. Packaged blackberries should not be packed in too tightly, have stains or a lot of moisture or look crushed or moldy. You can also find frozen blackberries year-round in the freezer section of your local grocery store.

When preparing blackberries, follow these cleaning tips to protect the delicate fruits from injury:

Remove any crushed berries or they will cause the others to mold quickly. To prevent crushing and spoilage, you may want to transfer them from their original container to a single layer in a shallow glass dish covered with a damp paper towel.

Blackberries are extremely perishable and are best eaten within two days of purchasing. Never wash berries before storing them and be sure to place them in the refrigerator as soon as possible.

How to Freeze Blackberries

If you can't eat the blackberries within two days, you can easily freeze them.

Creative Ways to Use Blackberries

Blackberries are delicious raw or cooked. Here are some quick serving ideas.

Read more:
Blackberries Nutrition: Benefits, Calories and Recipes - LIVESTRONG.COM