Category Archives: Lose Weight Fast

Even if you've considered yourself an active person all your life, losing weight after 40 can feel like an uphill battle. That's because your body composition, metabolism, and hormones all change as you age, so the weight-loss methods you've used in the past may not be as effective or quick when you're a little bit older.

"One of the reasons that it's difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes," explains Keri Peterson, MD, Women's Health advisor. "Having higher muscle mass raises your metabolism, so your body burns more calories." So when you're dealing with the oppositeless muscle massthat means a slower metabolism. Argh.

Another thing that can slow metabolism is menopause, notes Dr. Peterson. Although, for some women, the process doesn't happen until their 50s, the transitional period into menopause can start in your 40s. And the hormonal changes associated with menopause can also make it harder to lose weight.

Despite those changes, it's not all doom and gloom when it comes to weight loss in your 40s. Losing weight may just require some new techniques you haven't had to use before, or slight tweaks to power up your old ones.

To jumpstart your weight loss, the biggest focus should be to develop habits that will help you build or maintain your muscle mass. "The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training," says Dr. Peterson (more on that to come). But nutrition and sleep habits also play a role here.

Let's get down to business: If you're having a hard time achieving your weight-loss goals after 40, these 16 expert-backed tips for losing weight in your 40s are totally doable and can nudge your body in the right direction again. (And, tbh, they're wise for anyone looking to move the needle to keep in mindnot just those over 40.) You'll be on your way to a stronger, healthier you in no time.

When your metabolism is naturally a bit slower in your 40s and older, you generally have to consume fewer caloriesand be strategic in how you divvy up your calories and macrosin order to maintain or lose weight. These general guidelines can help you gauge whether you need to make additional dietary changes to jumpstart your weight loss again.

Vegetables in particular are generally low in calories, yet still packed with vitamins and minerals, and you can eat them in large amounts. "These are rich in fiber which makes you feel full and they're nutrient-dense," says Dr. Peterson.

Erin Palinski-Wade, RD and nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control, too. "If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied," she explains. "And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.

Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Palinski-Wade recommends the strategy of upping protein intake to many of her clients, including women who are 40 and over. "Although I dont promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion, which may just help speed weight loss."

Sarah Mirkin, RDN, author of Fill Your Plate Lose the Weight, recommends 20 to 30 grams of protein per meal. "Its important to take in that amount of protein at all your meals, and ideally include high protein snacks as well," Mirkin says. "This helps to prevent lean muscle protein breakdown that decreases muscle mass percentage, increases fat percentage, and slows the metabolic rate. Muscle burns calories. Fat doesnt."

Not totally sure how to calculate your macros on your own? Consider working with a nutritionist to figure out your numbersthen you can use a macro calculator to track your food intake and make sure you're hitting those numbers. There are lots of free calculators online, and you can also ask your RD to point you in the right direction.

Yeah, you've probs heard that diet tip beforeas it's wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gainsimple as that. But again, in your 40s, you deal with natural physiological changes that make it *even* tougher to shed excess weight, so overdoing it on fried foods has larger consequences. "A 20 year old can get away with eating empty calorie meals. A 40 year old usually cannot on a semi regular basis," Mirkin points out. "Until we are age 20, [our] bodies are building muscle. After age 20, it stops."

Instead, swap your fried foods for oven-baked options (think: homemade baked sweet potato fries instead of the fried deal), suggests Palinski-Wade. "You still enjoy the same great-tasting foods but can save around 100 calories or more per meal." Score.

If you're a breakfast person, what you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes (whether you're 40 or not!). "A breakfast rich in lean protein, fiber, and plant-based fats is the best option for curbing hunger and cravings later in the day," notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up slashing calories throughout the rest of the day.

It's a myth that eating at night leads to weight gain, Palinksi-Wade points out; it's more about what you're eating at night that can be an issue when it comes to weight management. "Since most of us dont have a salad for a midnight snack, if you find you tend to eat calorie-dense, high-sugar foods in the evening (like a bowl of ice cream) setting guidelines as to when to stop eating may help you to lose weight faster."

That delicious plate you just bought or cooked up might temp you to gobble it up in just a few bites, but that's probably not a good idea, says Palinski-Wade. "Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your bodys satiety signals and to stop eating when satisfied."

Mirkin adds that they key is listening to your body. "Eat when youre hungry, not starved," she saysand stop when you are satisfied, not stuffed. "Try to include small, frequent meals that are high in protein and vegetables with a small amount of healthy fat to fuel your body evenly throughout the day."

"Soda is just empty calories from sugar and provides no nutritional benefit," says Palinski-Wade. In addition, drinking simple sugars can spike blood sugar and insulin levels, causing your body to store more fat, she addsfat that will be tougher to shed over 40. Instead, swap the soda for naturally flavored seltzer, she suggests.

It's an easy way to cut calories, notes Dr. Peterson. "Plus, drinking often leads to making poor food choices." Palinki-Wade recommends reserving your night-cap for one day a week, since alcohol can stimulate appetite and make it easier to overindulge.

It's no secret that your hormone levels change as you enter menopause. "During menopause, the hormone estradiol decreases. Since this hormone helps to regulate metabolism, a decrease may lead to weight gain," says Palinski-Wade.

But paying attention to your diet can help with these hormonal changes. "Eating foods that are rich in phytoestrogen (dietary estrogen), such as flax seed, sesame seeds, dried fruits, and soybeans, may help to offset this hormonal change," she explains.

Again, the big thing to think about when it comes to your workouts at this age is building and maintaining muscle mass. Dr. Peterson suggests getting in 30 minutes of moderate exercise a day. The more you move, the more of a calorie deficit you'll have, meaning increased weight loss.

Julie Diamond, a NASM-certified personal trainer who's worked with older clients, recommends women over 40 strength train three to five times a week.

Unfortunately, you can't just focus on one area of your body. "Women should focus on all muscle groups in order to lose weight and build muscle because there's no such thing as spot training," Diamond reminds. "With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition."

You may be super committed to your goal of dropping a few pounds, but remember rest days are important. "I see this mistake so often and it backfires every time," says Mirkin. "Your body perceives this as [a] major stressor on the body and your metabolism slows down to preserve body fat." Craving a break? Take ityour bod will thank you.

Sometimes the needle won't budge because of behaviors that have become second nature over 40. Consider adapting these lifestyle changes, and you may start to see real weight-loss progress.

Palinski-Wade says that people who track what they eat tend to lose more weight than those who don't. "Thats most likely because these individuals are more aware of what they are putting into their body, which can help them to make better choices and better moderate [their] portion size."

If you're unsure of how many calories you need to consume to maintain your weight, there are calories calculators you can use, adds Dr. Peterson. "[They] tell you the amount of calories you need to consume to maintain your weight based on your gender, age, height and activity level."

Stress, which plenty of women experience more of as they age and work and family responsibilities pile up, can lead to an increase in hormones like cortisol, which cause your body to store fat rather than burning it. To minimize your stress, Palinski-Wade suggests practicing breathing exercises every day, especially before bed.

Another option? Eat foods rich in vitamin C and omega-3 fatty acids, which Palinski-Wade says have been found to reduce the levels of circulating stress hormones in the body.

Hypthyroidism, a condition where the body doesn't produce enough thyroid hormone, can sometimes lead to weight gain, but weight gain alone isn't a sign of hypothyroidism. This condition tends to affect women more in middle age, so it's important to rule it out if you're struggling with weight loss and get the treatment you need.

If you are taking the appropriate measures (e.g., eating enough of a calorie deficit for your age and body composition, stressing less, and working on strength training) and still not losing weight, and you also have other symptoms of hypothyroidism (such as constipation, fatigue, dry hair and nails), then it may be worth considering getting your thyroid levels checked," advises Dr. Peterson.

Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. Unfortunately, this can also cause weight gain. "When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight," says Palinksi-Wade. "The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially for foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat."

If you're struggling to fall asleep and stay asleep, try these tips for making your bedroom the optimal sleep environment.

Dr. Peterson and Palinski-Wade both agree that a support system can keep you accountable at any age. "Its much easier to motivate yourself to go to the gym when a friend is there waiting for you. And its much easier to eat nutritious meals when your family and friends arent pressuring you to have another cookie," says Palinski-Wade.

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16 Tips For Losing Weight After 40, According To Experts - Women's Health

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Vinny Guadagninois looking to inspire people to become the best version of themselves.

The Jersey Shore staple sharedhis intensejourney on Tuesday via Instagram and detailed the arduous process of losing weight.

Sharing side-by-side photos of himself pre- and post-weight loss, Guadagnino said many changes were made to his diet but admitted that he is an Italian foodie and loves his food to taste good.

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"A lot of people didn't know that I struggled with my weight my whole life," the 32-year-old wrote in a lengthy Instagram post alongside the images showcasing his slim and chiseled physique. "I was the king of yo-yo dieting. I was my biggest during the years I was off TV so a lot of people didn't realize. My genetics make me gain weight easily, especially to high sugar/carb food. That being said, I believe calories also matter."

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The ketogenic dieter said he constantly checks his food and calorie intake and prefers a diet that is low in carbs, moderate in protein and high in fat with #cleanketo that primarily features meats and vegetables, since his body doesnt "react well to sugar."

"It bloats me, makes me feel groggy and lethargic, and I feel that it makes me fat easily," the realitystar wrote in the post. "So I need fat in my diet to create delicious meals while still eating clean (ie. a ribeye steak and creamed spinach over grilled chicken and quinoa)."

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He said the clean keto regimens "emulate how our hunter and gather ancestors ate, therefore how our bodies were evolved to eat."

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Due to his diet, Guadagnino said he has more energy over a longer period of time, and "I don't feel groggy and I have more mental clarity."

I don't walk around starving because the food is sustainable, he added. I enjoy fasting so I need food that will fill me up during my fasts. I find that higher-carb diets make me feel hungry during my fasting hours."

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Guadagnino has remained steadfast in his commitment to the diet and even released a cookbook in 2019 titledThe Keto Guido Cookbook.

Originally posted here:
'Jersey Shore' star Vinny Guadagnino shares before-and-after photo of weight loss journey - Fox News

A lot of celebrities claim to start their day with lemon water and tout its benefits as if it is a magic elixir, but are there actually benefits to drinking lemon water?

As a nutritionist, I always stress that drinking water is something we all know we need to do for our health.

While drinking lemon water is something many of us have heard we should do if we want to do even more for our health. Most people, however, arent really sure why. Why lemon water? Is it actually healthier than plain old water?

Trending stories,celebrity news and all the best of TODAY.

Here's the simple truth: Lemon water does have its health benefits, but they may not be what youd expect.

Lemon water (or can we just say water with lemon?) first and foremost, helps people drink more water. It adds a little flavor to water which can help people to actually drink up more by making plain old water appealing.

Drinking adequate water and staying hydrated in general has many benefits including maintaining energy, aiding in glowing skin and helping with weight management. Remember, your body is about 60% water. Yes, this means your skin, muscles and brain are mostly water, making proper hydration key to a healthy body.

Lemon acts as an antioxidant in the body and helps protect cells from damage caused by free radicals. Lemon peels which contain citrus flavonoids play a role in the treatment of insulin resistance, and can help prevent clogged arteries. Lemons are also high in vitamin C and research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.

This high concentration of vitamin C also helps absorb iron. Non-heme iron found in plants is better absorbed with vitamin C. So, especially for non-meat eaters, consuming adequate vitamin C is important to maintain iron levels and prevent anemia.

It has been found that supplementation with lemon polyphenols and pectins suppressed weight gain and body fat accumulation through increased fat metabolism, while also increasing HDL cholesterol (the "good" cholesterol), decreasing LDL cholesterol (the "bad" cholesterol) and decreasing inflammation. This is by no means a magic bullet for weight loss, but filling up on water is a healthy habit to adopt.

Lemon certainly can put a feather in its cap when you add up all of the lemon, lemon peel and lemon juice benefits, but more isnt always better. I recommend reaching that recommended 64 ounces of water a day (some people may need more or less, depending upon lifestyle and environment) for most people. But not all of that needs to be lemon water. Overdoing lemon water can lead to teeth enamel erosion and may increase acid reflux symptoms.

Keri Glassman, MS, RD, CDN, is a renowned nutritionist, healthy cooking expert and wellness thought-leader. Follow Keri on Instagram @nutritiouslifeofficial

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Lemon water benefits: Weight loss, nutrients and more - TODAY

Breakfast is believed to be the most important meal of the day. It is also known to be very beneficial in facilitating weight loss. It gives you the energy for the day and also reduces the risk of overeating.It is important to have a nutrient-rich breakfast. Your food choices should have more nutrient value per calorie which helps you to feel fuller longer. Here is how you should plan your breakfast if you want to lose weight.Fiber-rich foodsFiber is beneficial for those who are looking for losing weight. They should make sure they eat fibre-rich foods during the day, especially for breakfast. Studies have found that fiber also improves symptoms of metabolic syndrome which is a risk factor of diabetes. It is also known to reduce visceral fat and inflammation in teens.ProteinStudies have linked a higher protein intake to more weight loss. It helps you feel fuller and reduces overeating. Protein also helps you burn more calories. They are also rich in other nutrients which are important for your health. With protein, you get the benefits of multiple nutrients without having to consume a lot of calories.Avoid foods high in caloriesIt is best to avoid high-calorie foods right in the morning. Reducing your caloric intake goes a long way in helping you lose weight. Do not add too much sugar in your morning foods. With a lot of sugar, even a healthy oatmeal can become unhealthy. Avoid pancakes and pastries for breakfast.Avoid sugary drinksDrinks play a major role in increasing your calorie content. A glass of processed juice can contain as much as 100 calories with no or little nutritional value. Instead, you should opt for whole fruits which provide the same energy but with much lesser number of calories.Whole foodsWhole foods go a long way in helping you lose those extra kilos. Replace white bread, pasta and bagels with whole grains. They have more nutritional value and also reduces the risk of certain types of heart diseases. They are rich in fibers, reduces constipation and help in weight loss.

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Here is what you should have for breakfast if you want to lose weight - Times of India

EMILY Atack has been showing off her one-stone weight loss after she revealed she has been "cooking herself slim".

The I'm A Celeb star, 30, displayed her sexy curves in gym gear after she opened up on her weight loss journey saying she was warned she would "put on weight" in lockdown by a fan.

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One fan had told her that she would pile on the pounds if she continued to cook tasty meals after she posted photos of what she was eating in self isolation.

But hitting back at the comment, Emily wrote: "Ive lost a stone in the last 3 months because Im cooking like this and eating cleaner. So you are incorrect."

And last night the beautiful TV presenter defiantly posted new photos of her body in tight gym clothes as she proved she has slimmed down.

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She did a little dance for the camera, and asked fans what they thought of her getting a fringe, with her hair cascading over her shoulders.

Last year, the actress revealed she was the happiest she's ever been at 11st and had learnt to embrace her curves.

She told Closer: "I've realised that I'm probably the biggest I've ever been. I weigh 11st.

"I've never weighed 11st, but I'm doing everything I've always wanted to do.

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"My life is the best it's ever been, and I get more compliments now than I ever have before.

"I look back at photographs of when I was slimmer, looking a bit gaunt, and I was definitely unhappier."

Emily added that though she receives mean comments about her weight online, she doesn't let them get her down.

The actress, who found fame as Charlotte Hinchcliffe inThe Inbetweeners, credited her time in the famous ITV jungle for her new attitude.

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She explained: "I'm way more accepting of my body now."

However, lockdown hasn't all been good for Emily, who recently revealed she was suffering from "crushing anxiety" while isolating by herself.

The comedy star admitted that being alone has always been her number one fear but it has become a reality during lockdown.

She wrote a candid piece for Grazia, and said it has been three weeks since I have physically touched another human being.

Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220.

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Originally posted here:
Emily Atack shows off her one-stone weight loss in gym gear after cooking herself slim - The Irish Sun

For many women, the journey through menopause is a roller coaster of symptoms including hot flushes, night sweats, sleep disturbance, dry and itchy skin, mood changes, anxiety, depression and weight gain. For some, it can be relatively uneventful.

Menopause is medically defined as not having any menstrual bleeding for 12 months. Most women reach this milestone between the ages of 45 to 55.

Even though weight gain is common, you can beat it by using menopause as an opportunity to reset your eating and exercise habits.

Read more: Thinking of menopausal hormone therapy? Here's what you can expect from your GP

Australian women tend to gain weight as they age.

During menopause, women also experience a shift in how fat stores are distributed around the body. Fat tends to move from the thigh region up to the waist and abdomen.

A review of studies that quantified changes in body fat stores before and after menopause found total body fat mass also increased significantly.

While the average weight increase was only about one kilogram, the increase in percentage total body fat was almost 3%, with fat on the trunk increasing by 5.5% and total leg fat decreasing around 3%.

Average waist circumference increased by about 4.6 centimetres and hips by 2.0 centimetres.

Other bad news is that once postmenopausal, women have lower total daily energy needs. This is partly because body fat requires less energy to maintain it compared to muscle. So even if your weight doesnt change, the increase in body fat means your body needs fewer kilojoules each day.

In addition to this, the menstrual cycle had a small energy cost to maintain ovarian function. This amounted to about 200 kilojoules a day, which is now saved.

The bottom line is that unless your transition to menopause is accompanied by a reduction in your total energy intake or an increase in your physical activity, youre at high risk of weight gain.

Around 60% of women manage to avoid weight gain at menopause.

They manage this by either decreasing the total amount of food they eat, cutting down on fat and sugar, using commercial weight loss programs, doing more exercise, or a combination of all these.

They key thing is that they change some aspects of their lifestyle.

Until recently, only three major studies had tested interventions.

The Womens Healthy Lifestyle Project compared the impact of receiving support to improve diet and exercise habits over four years covering menopause, to making no changes at all.

Women who changed their lifestyle had lower body weights, less abdominal fat and better blood sugar levels compared to those in the control group.

The second study, of 168 women, enrolled them into a 90 minute Nordic walking program, three times a week.

This was associated with a reduction in weight, body fat and waist circumference, as well as blood levels of bad cholesterol and fats, highlighting the benefits of endurance walking.

The third study divided 175 Nigerian women into two groups: one group undertook a 12-week circuit training exercise program, the other was a control group.

Women in the exercise group reduced their waist circumference relative to their hips, indicating a reduction in abdominal fat, even though their total body weight did not change.

Read more: Health Check: what's the best diet for weight loss?

More recently, we studied 54 women aged 45-50 years in the 40-Something trial.

We randomly assigned half the participants to receive healthy eating and physical activity support from health professionals, using motivational interviewing to encourage behaviour change. The other half received information only and were asked to self-direct their lifestyle changes.

Our aim was to prevent weight gain in women who were in either the overweight or healthy weight range as they entered early menopause.

We encouraged women who were overweight to reduce their body weight to achieve a body mass index (BMI) in the healthy weight range (BMI 18 to 25). We encouraged women already in the healthy weight range to maintain their weight within one kilogram.

We gave all women the same healthy lifestyle advice, including to eat:

And to:

Women in the intervention group had five consultations with a dietitian and exercise physiologist over one year to provide support and motivation to change their eating habits and physical activity.

After two years, women in the intervention group had lower body weights, less body fat and smaller waist circumferences compared to the control group who received information pamphlets only.

When we evaluated changes based on their starting BMI, the intervention was more effective for preventing weight gain in women initially of a healthy weight.

Of all the health advice, eating five serves of vegetables and taking 10,000 steps per day were the most effective strategies for long-term weight control during menopause.

Read more: What is a balanced diet anyway?

Although weight gain, and especially body fat gain, is usual during the menopausal transition, you can beat it.

Rather than menopause being a time to put your feet up, its a time to step up your physical activity and boost your efforts to eat a healthy, balanced diet, especially when it comes to the frequency and variety of vegetables you eat.

See original here:
How to beat weight gain at menopause - The Conversation AU

Want to know how to lose belly fat fast? Well you can't. But there are ways to torch fat, shed the dreaded visceral fat and maybe even reveal your abs. During lockdown it's a problem a lot of us are facing but then again, its a problem a lot of us were facing before lockdown.

Contrary to what a lot of websites will tell you, directly targeting 'belly fat' is largely impossible outside of surgical procedures. It's more of a matter of knowing how to lose weight in general some of which will be around your belly. It can also be useful to work on your abdominal muscles, so that when the fat is finally gone, your stomach will be properly flat, not fat. Although there's no magic bullet to slay belly fat, there are ways to burn visceral fat that are tried, trusted and true.

And, as you have probably guessed, we have a list of them. So if you want to burn belly fat and get fit, this is our 'six-pack' of tips, cheats, technologies and strategies. Oh and if you want to round it up to a lucky 7 tips, try this one blindingly obvious way to avoid lockdown weight gain.

Important note here, everyone: Belly fat these days is often referred to as visceral fat because that sounds scarier. If you really need to shed visceral fat because it's endangering your life, that is an area where you should probably be seeking medical advice, if that is at all possible. But while this guide is more about slimming down a bit, or avoiding ballooning during lockdown, belly fat loss also has an element of visceral fat loss.

Our lose belly fat tips aren't necessarily quick, and this is not about telling you how to get six pack abs although we have plenty of guides to that, too. No, this is just a 'six pack' do you see what we did, there? of tips to getting a healthier life and feeling comfortable with the girth of your mid-riff. We're not looking to fat shame anyone here or totally bro out, we're just offering advice.

We've got some great tips, a few cheeky shortcuts and key strategies to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, even during a lockdown situation. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off.

Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer. This is a big danger, especially while you're at home, with all your food within easy reach.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

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Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

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Dead set on having chips? An air fryer can deliver a lot of the delicious taste with less of the not-quite-so-delicious oil

(Image credit: Future)

If you eat fried food all the time, switching to an air fryer will definitely cause you to lose weight unless buying one causes you to start eating loads of chocolate because you've reduced your fat intake. No, it doesn't taste as delicious as proper fried food of course not but it turns out meals with a good fried/roasted taste, but with up to 80% lower fat content.

If you don't eat fried food all the time but like to treat yourself now and then, switching to an air fryer could still help with you to lose weight. Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Pro Breeze Airfryer 1400W is lightweight, versatile and cheaper, perfect for portion control. It also seems to usually be sold out all the time at present, so perhaps everyone has already taken our advice, here.

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

Weight training is a great way to tip your muscle-fat ratio the right way

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There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements.

The only issue you will find right now is that most of them are sold out, but this store still has home gym equipment for online delivery. By the time this lockdown ends, you'll be ready for the gym.

If everything for the home gym has sold out which happens a lot lately consider doing bodyweight exercises. If that idea makes you think of muscular men working out in prison, try our guide to the best bodyweight exercises for beginners and ease into it gently. Before you know it you'll be ready for the Navy SEAL workout. None of these require any specialist equipment.

York 20kg Cast Iron Dumbbell Spinlock Set | Buy it for 59.99 at the Fitness SuperstoreIdeal for starters, the York 20kg Cast Iron Dumbbell Spinlock Set features knurled handles for a secure grip, plastic spinlock collars and solid, durable weight plates. considering you can't buy any reasonably priced home weight sets anywhere at the moment, this might be your best option to get an adjustable dumbbell set for under 500 for a while.View Deal

Powerplate Move vibration plate | 2,199 | Was 2,699 | Save 500 at John LewisIf you want to really power up your bodyweight exercises, and certain dumbbell moves, try doing them while being violently vibrated. This is particularly good for your core as your body has to work extra hard to complete moves.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use.

(Image credit: Sixpad)

Our top choice is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonAlternatively, the PowerDot 2.0 is a smartphone-controlled muscle stimulating monster.This neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 342.34 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | now 119.99 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

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Want to lose belly fat fast? Try these tips, cheats and gadgets while in lockdown - T3

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Sometimes you need to lose weight quickly and eating healthy and daily exercise does not help you to lose weight quickly. You also have to make sure that you dont get that fat back.Thats why we want to share Keto BHB with you.Keto BHB will help you lose weight within a short time and will help you keep in shape. It also help people with a busy schedule to lose weight without any hassle.

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Keto BHB is made up of all-natural ingredients and one of its most important ingredients is BHB. BHB or Beta-hydroxybutyrate is a kind of ketone that starts the process of ketosis in your body. Ketones are naturally produced in the body. these ketones are called endogenous ketone, whereas a few come out of a synthetic source away from the body and are known as exogenous ketones. type of ketones are used to help in increasing natural ketones of the human body, which induce ketosis. It means whether to begin a keto diet or not, using the Keto BHB will force you to shed weight without requiring any strict diet.

All the ingredients used in Keto BHB are totally natural and will ensure ketosis in your body which will help you lose weight. One of the most important ingredients in Keto BHB is the Beta-Hydroxybutyrate BHB, It is necessarily required to push the body in ketosis, especially when you arent following a keto diet. Some of the ingredients are:

To Receive Your bottle of Keto BHB, you have to go to the official Keto BHB website and submit your request. In a few days, you will be able to get the body of your dreams!

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This supplement is natural and does not have any side effects. some people may experience dizziness because of your low carb diet. Dont confuse feeling hungry with a negative effect, it is not. And do not fear for any unwanted effects since there are not any.

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Keto BHB Review: Is it Safe To Use (Ingredients, Side Effects) Everything You need to Know - The Amuse Tech

When Kate Kernan married her husband Justin two months ago, she didn't try to change her body before the big event.

The 26-year-old tells 9Honey she was already happy with how her body looked and felt.

"Even though usually people go crazy before their wedding and try to get to a certain number, I didn't because I was already comfortable," she adds.

"I love all my wedding photos. In all of them you can tell I felt comfortable and that I am happy and healthy. That's all that matters."

However, Kate hasn't always been so happy with her body, having struggled with body image issues since she was a child and trying her first diet shortly after leaving high school.

RELATED: Brisbane mum drops 45 kilos in under a year after postnatal depression battle

"I always loved my food, especially chocolate. I have a massive sweet tooth."

Kate, who lives in Tasmania, didn't know anything about how to lose weight, so simply stopped eating.

"Then I'd end up eating chocolate and stuff like that. I tried diet shakes at one stage but they were disgusting," she says.

Working in a cafe didn't help, surrounded by food each day, and despite persevering with the shakes for almost a year, she remained the same size.

"I just wasn't happy with myself. I was unhappy at how I had let myself go," Kate recalls.

"Then I met my husband. I went to hospital when my nephew was born and he was visiting my nephew as well."

Justin, 36, was a friend of her brother's. It was truly meant to be.

"I still wanted to lose weight and I wanted to be happy with my body, but I never was," Kate adds.

"Justin always said he liked how I looked, that he was happy if I was happy."

Kate says she gained more weight, reaching her highest weight while pregnant with her daughter Alice.

A month away from giving birth, a friend introduced her to Healthy Mummy.

"I had put on a lot of weight and I was unhappy with how I looked," Kate recalls.

Her first few weeks and months as a mum weren't her happiest time, with Kate saying she didn't go out much.

"I didn't have depression but I was very uncomfortable and none of my clothes fit," she adds.

"I was at a point that I had to buy bigger clothes."

Kate had started the Healthy Mummy pregnancy program towards the end of her pregnancy, kicking her weight loss efforts up a gear once she was home with little Alice.

Not a big breakfast eater, Kate started having smoothies for breakfast and following the healthy recipes for the rest of the day.

"The smoothies were much better that the ones I used to have," she says.

"Each day I'd get out and walk with Alice, and the Healthy Mummy support group was really motivating."

During her pregnancy, Kate began experiencing pain in her feet but doctors could only attribute it to pregnancy and weight gain. It wasn't until she fell pregnant with her son that she was diagnosed with arthritis.

"I now take medication so I can work normally compared to how I was," she said.

The first time Kate weighed herself was just after having a daughter and then following her weight loss efforts. During her second pregnancy with son Arlo she maintained her health habits and quickly lost the pregnancy weight the second time around.

These days she avoids the scale, choosing to focus on how she feels instead of a number.

"I stopped weighing myself. Now I know when my body is at its healthiest."

Share your story at 9Honey@nine.com.au.

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The one thing this Tassie mum refused to do before her wedding day - 9Honey

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Ive only just discovered Steph Currys remarkable acai berry weight loss product and the rave reviews have been amazing. It works because it comes packed with fruit, nutrients and all of the antioxidants necessary to help you get rid of those extra pounds fast.

The most important benefit is the help it provides for weight loss because it provides a boost to the endocrine system which increases the metabolic rate, which in turn causes fat loss to happen very quickly. The process takes place so fast that you dont see the change. The way this works is that the bodys own cells are replaced by muscle cell replacement and this causes your body to burn more calories.

But theres so much more to Steph Currys product than just the antioxidant and muscle cell replacement. The acai berry helps the liver to detoxify the body, it fights toxins and removes old red blood cells from the body. This aids in weight loss because the body has more energy and an easier time getting rid of the toxins.

The acai berry also contains a number of essential vitamins, including B1, C, D, E and A. None of these vitamins have a lot of work to do to get them into the body. These vitamins are essential for normal function of the body, but they dont do much work if you arent ingesting them. The acai berry helps to do this for you by assisting in the production of hormone and testosterone.

These all together help to improve the whole body detoxification. In the case of the acai berry, the increase in energy helps to speed up the metabolism, which helps to burn off the fat quicker.

If you want to try and lose weight without the need for the acai berry, I would suggest using a variety of other methods. But if you really want to lose weight, you should give it a go.

It is a great weight loss product and it helps people to improve their health. For an excellent start, I would recommend trying it.

If you havent tried the amazing acai berry with Steph Currys weight loss product, you should give it a try now. You will be amazed at the result.

Mucklai began writing seven years ago, landed his first client that same year, and published his first book six years ago.

Mucklai has served thousands of clients, including Game of Thrones, Emmy award wining singer Halsey, and most notably Matrix 4 (currently in pre-production)

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Weight Loss Review - A Review of the Acai Berry and Steph Curry's Weight Loss Product - Coin Digital Standard