Cereal might seem like a diet-friendly breakfast option, but you should probably take a closer look at the nutrition label before stocking up. Depending on the cereal you choose, you might be picking out a breakfast full of empty calories and sugar, which can only make weight loss more difficult.

Keep reading for more details.

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Julie Mancuso, nutritionist, B.A., R.H.N., and owner of JM Nutrition, explains, "For years weve been sold the idea that cereal forms a part of a healthy breakfast. Well, it doesnt because most cereal isnt healthy."

"The vast majority of cereal, and not just the ones made for kids, contains far too much sugar to be even remotely considered for regular consumption," she says. "Most of these cereals contain refined grains and lack adequate fibre for proper digestion."

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With that in mind, make sure to check the sugar content of any cereal you are purchasing or eating on a regular basis. Even the cereals that look healthy--aka the ones without chocolate or marshmallows--can pack in their fair share of sugar if you are not careful.

But it's not just the large boxed cereal you have to consider.For the most part, cereal bars are not good for you either.

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Trista Best, registered dietitian at Balance One, explains, "They are typically loaded with sugar and refined carbohydrates. Added and excess sugar slows the metabolism by overloading the liver making it more quickly to be stored as fat. This simultaneously slows metabolism and causes weight gain."

This can be a particular problem if you are using these bars to replace your breakfast (or any other meal). Best continues, "These bars also lower metabolism when they are replacing nutrient-dense meals. Bars are typically around 100 to 300 calories per bar and when they are replacing meals they may inadvertently slow the consumer's metabolism. Reducing calories substantially can cause the body to begin burning calories at a slower rate."

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The One Breakfast Food That You Should NEVER Eat Because It Completely Stops Weight Loss - SheFinds

Morning meal:

As soon I wake up, my day starts with a glass of warm water with freshly squeezed lemon. It is good for detoxification and is in alkaline in nature. Post this, I eat 5 overnight soaked Munakka, 7 almonds, 2 dates and 1 walnut.

For breakfast, I opt for Chilla/oats/parantha. I have a cup of coffee and roasted peanuts as my mid-morning snack.

My Lunch: 2 medium-sized chapatis/ serving of rice with usual subzi/ daal along with a bowl of curd.

After my lunch, I have my homemade kadha (prepared using tulsi, ginger, cumin seeds, carom seeds, turmeric and black pepper) with a spoon of chawanprash.

Dinner: I take dinner very early, at or before 7 pm. It comprises of simple veg food like lunch only (chapati/rice, sabzi,daal)

Pre-workout meal: Nothing

Post-workout meal: Overnight soaked almonds(7), dates (2), walnuts(2) and munakka/ dry grapes (5)

I indulge in: I usually love homemade stuff only. So at times, I have pakoras or puri or any dessert like gajar ka halwa or kheer or ladoos. Very rarely do I eat food from outside except on someones birthdays, when I do have some cake.

Low calorie recipes I swear by: Chilla, Khichdi, Veg Pulao, daliya

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Weight loss: I start my day with warm lemon water, nuts and seeds to lose weight - Times of India

In February 2020, TV actor Shweta Tiwari revealed she shed 10 kilos as she needed to lose weight urgently after giving birth to her son.

In a new Instagram post, the 40-year-old opened up on how weight loss is not an easy task. Weight loss is not easyits very hard! You need a lot of dedication, a lot of self-control, and willpower! But it is not impossible Also! she wrote a heartfelt note, alongside a picture of herself with her nutritionist Kinita Kadakia Patel.

During her weight loss journey, Shweta ensured she stuck to a healthy diet that was planned by Patel. I think more than me it was her who was determined to get me back in shapeCoordinating with my trainer, curating a diet according to my needs, likes, and requirements, following up morning to evening! I am not a client to her I am a mission! the Kasautii Zindagi Kay actor further wrote.

In an earlier interview with indianexpress.com, Patel had shared what Shweta ate as part of her diet. We worked with a combination of foods and changed the diet every few days. Her work schedule was demanding so we included slow absorbing carbohydrates along with high-quality proteins, supported with loads of vitamins and minerals in her diet. It had to be a wholesome plan as starving was never on our agenda and even today, we are constantly monitoring her intake. We together make sure, whether on her shoot days or rest day, her meals are planned to perfection.

The foods include oats, brown rice, dal, seasonal and vitamin-C rich fruits, nuts, lean meats, and dairy.

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Weight loss is not easy: Shweta Tiwari on how she got back in shape - The Indian Express

Breakfast is often said to be the most important meal of the day. And there's evidence that breakfast can be good for you, but it's also ok to skip it.

What's more important is that you're eating whole foods packed with vitamins and nutrients that will fuel you throughout the day, whether or not you start eating in the morning.

Ultimately, whether or not you should skip breakfast comes down to your goals.

For instance, eating breakfast is associated with benefits like:

Whereas skipping breakfast is also associated with benefits like weight loss. Other research has found skipping breakfast may reduce total daily calorie intake, which can lead to weight loss.

Some people also skip breakfast as a form of intermittent fasting. In general, intermittent fasting is linked to benefits like:

Important: You don't specifically need to skip breakfast to get the benefits of intermittent fasting you could choose to eat earlier in the day and fast in the evening, for example. Evening and nighttime may even be a better time to skip meals and snackingsince some research suggests that people who eat later tend to consume more calories and more junk food.

As you can see, there are studies that suggest eating breakfast is important while others suggest the opposite. That's why it's so difficult for experts to definitively say that eating breakfast is best for your health.

It's also important to note that most of the studies about breakfast are observational, and don't necessarily separate cause and effect.

Therefore, a study may find that healthier people tend to eat breakfast. But it's unclear whether breakfast caused those people to be healthier or if eating breakfast is a common habit for people who are healthy for other reasons.

So when considering whether to skip, or eat, breakfast, focus on what your specific needs may be.

"The timing of your day depends on schedule and your digestion. Some people should eat earlier, and some might not feel hungry in the morning," says Taub-Dix, registered dietitian and nutritionist and author of Read It Before You Eat It Taking You from Label to Table.

When it comes to weight and overall health, what and how much you eat is more important than when you eat.

"My favorite word is balance, and that makes a big difference," Taub-Dix says.

Some scientific reviews have found that studies tend to overstate the importance of eating breakfast, and that hard data to show the benefits is quite limited.

While some studies have shown breakfast can help improve mental and physical performance in the morning, compared to going hungry, there's little evidence that it has any advantage if you're otherwise getting enough to eat overall.

If you do skip breakfast, either intentionally or by mistake, the important thing is to make sure to eat nutrient-dense meals the rest of the day to make sure you're fueling your body properly. For guidance, the Mediterranean diet and the DASH diet are considered by nutritionists some of the healthiest eating plans you can follow.

Taub-Dix recommends eating a combination of protein and complex carbohydrates to fuel your muscles and brain, along with healthy fats to help you feel more satisfied after eating.

Some examples of balanced breakfasts based from the DASH diet include:

You can also find a mix of breakfast options under our Mediterranean diet 7-day meal plan like:

Avoid processed foods, like sweetened cereals or packaged pastries and muffins, as they can be high in added sugar, and may cause cravings or energy dips later in the day.

"So many people grab a muffin or a pastry but it doesn't really satisfy you," Taub Dix says. "You might find yourself with your head on your desk by noon."

Instead, opt for complex carbs like whole grains over refined grains, since they're high in fiber, which you digest more slowly making it more filling and important for a healthy gut biome.

Breakfast is linked to benefits like stable energy and healthy weight in some people.

Overall, there's no conclusive evidence that skipping or eating breakfast is best. So you can choose to eat breakfast, or not, based on your personal preference.

"Eating throughout the day makes it easier for you to meet your needs," Taub-Dix says. "But if you prefer it and you know how to balance the rest of your day, there's no rule that you have to have breakfast."

See the article here:
A good breakfast may boost weight loss and energy, but its not the most important meal of the day - Insider - Insider

A vegan diet is more effective for weight loss and helps in cholesterol control than a Mediterranean diet, a new study has suggested. As per the study published in the Journal of the American College of Nutrition, a person can lose an average of six kilograms on a vegan diet, compared with no mean change on the Mediterranean diet.

Previous studies have suggested that both Mediterranean and vegan diets improve body weight and cardiometabolic risk factors, but until now, their relative efficacy had not been compared in a randomised trial, said researcher Hana Kahleova from the Physicians Committee for Responsible Medicine, a non-profit organisation in the US.

The researchers stated that a low-fat vegan diet had better outcomes for weight, body composition, insulin sensitivity, and cholesterol levels, compared with a Mediterranean diet.

The study comprised randomly assigned participants who were overweight and had no history of diabetes to a vegan diet or a Mediterranean diet in a 1:1 ratio.

For 16 weeks, half of the participants started with a low-fat vegan diet that eliminated animal products and focused on fruits, vegetables, whole grains, and legumes.

The other half started with the Mediterranean diet, which followed the PREDIMED protocol that focuses on fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil while limiting or avoiding red meat and saturated fats.

While it was found that the vegan diet decreased total and LDL cholesterol levels by 18.7 mg/dL and 15.3 mg/dL, respectively, there were no significant cholesterol changes on the Mediterranean diet.

Blood pressure decreased on both diets, but more on the Mediterranean diet, the researchers said.

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Vegan diet vs Mediterranean diet: Which is better for weight loss? - The Indian Express

There are countless things people do or eat in their pursuit to lose weight.Having eggs for weight loss is one that all weight watchers and fitness experts suggest.But, how about we tell you, there is a diet plan which just involves eating eggs and promises to make you drop the kilos faster?As baffling as it sounds, the egg diet plan is something which a lot of people try, and vouch for its promises to promote faster weight loss.

We explain to you how the diet works, its benefits and all you need to know about the same:

What does the egg diet plan involve?

Simply said, the egg diet plan is a novel weight loss strategy which requires dieters to consume at least one big meal of the day centring around eggs, traditionally considered to be a breakfast food.

The egg diet is also considered to be highly helpful for weight loss since it is ideally a low-calorie, protein-rich food which can help shed kilos faster and not make a person lose muscle mass.

Besides an obvious focus on eggs, the diet plan entails you to have three meals in a day, without snacking, have sufficient water intake ( and have other zero-calorie beverages).

The two most commonly followed variations of this dietplan are - an egg-only diet or a boiled egg diet.

What can you eat?

While the primary focus of the diet remains consuming eggs for weight loss, a lot of the other aspects depend on the foods you do eat.

There are variations of this diet plan which include foods like grilled chicken, seafood and steamed vegetables, but eliminate starchy, carbohydrate-rich foods.

In general, snacks and aerated drinks (which add calories) are forbidden. While one meal of the day needs to have an egg preparation, the other two meals can also have some form of lean protein.

A person can also add some form of low-carb vegetables, fruits. High-carb foods such as grains, some vegetables and fruits are not allowed. Processed foods are again a big no-no.

The diet is planned in such a way that you restrict certain foods for a few weeks time and then slowly ease back into a healthier eating pattern. There is also a variation of a diet which only allows a person to have just eggs and water.

Thre are also some interesting fad variations of this diet plan.

In an egg and grapefruit diet, a dieter is allowed to have a piece of grapefruit with eggs or some lean protein at every meal. No other fruit should be consumed.

It is usually practised for 14-21 days, no longer than that.

There is also an extreme version of the egg diet- one where a dieter survives on eggs (hard-boiled) and water for two weeks time. Since it comprises of a person solely relying on a single source of nutrition, it may not be so sustainable and can devoid you of other important vitamins and minerals.

Another form of the egg diet is the medical egg diet, wherein, a person consumes one egg with every meal, along with a piece of bread. Apart from eggs and bread, any number of low-calorie fruits and veggies can be included with this and beverages like water and black coffee can also be had.

There is also another version of the egg diet which pushes your body into ketosis to burn fat. As per this, a person is required to have eggs with fats like butter and cheese (the ratio is one egg to one tablespoon of fat), which makes the body produce ketones and lose weight. This is known as the Keto egg diet.

Having alcohol, sugary, processed foods, milk, juices, refined carbohydrate sources are also not allowed to be eaten with the diet.

Whats interesting to learn about the egg diet for weight loss is that unlike other diets, people arent encouraged to exercise during the dieting period, since a restricted diet plan could induce fatigue and may not help fuel the workout.

Are there any benefits?

A good benefit of the diet is that it restricts you from eating processed or unhealthy additives like sugar or too much caffeine, which are bad for you.

The diet has been designed to be continued for a maximum of some weeks time. Hence, the diet can be beneficial if short-term weight loss is on your mind.

The diet is also an inexpensive one since most of the ingredients in the diet are a staple, readily available foods. It also doesnt make you rely on other supplements or food brands for weight loss.

Are there any dietary shortcomings?

One of the biggest concerns with the diet is its restrictive nature. The diet solely focusses on the consumption of low-cal, low-carb foods and ditches other food groups from your meal plan. While the working of such a diet may speed up weight loss in the short run, restrictive diets aren't sustainable in the long run. Some even end up gaining weight after following restrictive diets.

Restrictions may also potentially increase your risk of nutritional deficiency and drain you of energy, which one needs to be careful about. After a while, the structure of the diet can also seem boring and prove difficult to follow so make you pick wisely.

One should also remember that eating eggs without moderation can induce digestive issues. Since the diet is devoid of fibre, having too many eggs can cause gastrointestinal problems. It can also raise cholesterol levels. The lack of carbohydrates in the diet can also leave you tired and fatigued more often since the body doesn't have good energy sources to rely on.

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Egg diet for weight loss: Health benefits, side-effects, all you need to know about it - Times of India

Europe Weight Loss and Obesity Management Market has been studied by Data Bridge Market Research in all aspects thoroughly by considering applications, types, products. According to this market report, the global market is anticipated to observe a moderately higher growth rate during the forecast period (2021 2027). This makeover can be subjected to the moves of key players or brands which include developments, product launches, joint ventures, mergers and acquisitions that in turn change the view of the global face of the industry. Driving forces, restraints and opportunities are given to help give a better picture of this market investment. Weight Loss and Obesity Management market document provides all-inclusive study about production capacity, consumption, import and export for all the major regions across the world. Weight Loss and Obesity Management report also analyzes the market status, market share, current trends, growth rate, future trends, market drivers, opportunities and challenges, risks and entry barriers, sales channels, and distributors.

TheEurope weight loss and obesity managementmarket is expected to rise to an estimated value of USD 299.14 billion by 2026 registering a substantial CAGR of 6.70% in the forecast period of 2019-2026. This rise in the market can be attributed to the rising pace of obesity and chronic diseases, technological advancements and the rising intake of junk food.

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Top Key Players of the Market:

Scope of the Report:

Europe Weight Loss and Obesity Management market research report lends a hand with organization to gain vital information about the competitors, economic shifts, demographics, current market trends and spending traits of the customers. This marketing report provides real world research solutions for every industry sector, along with meticulous data collection from non-public sources to better equip businesses with the information they need most. The report covers the scope, size, disposition and growth of the industry including the key sensitivities and success factors. A world class Weight Loss and Obesity Management market report also covers five year industry forecasts, growth rates and an analysis of the industry key players and their market shares.

Impact of COVID-19:

The report involves insightful data on the main sectors of the Europe Weight Loss and Obesity Management Market. The report has segmented market, by its types and applications. Regional insights on the Europe Weight Loss and Obesity Management market around several geographies has been covered in this insightful study, coupled with country-level analysis. Influential market dynamics across regional segments are slated in the report, with their magnitudes differing from country to country. Each segment has analyzed completely on the basis of its production, consumption as well as revenue.

Segmentation: Weight Loss and Obesity Management Market

By Equipment

By Service

Key Developments in the Market:

Increasing penetration of smartphones, tablets and other mobile platform; increasing utilization of connected medical devices and Weight Loss and Obesity Management application and increasing healthcare cost are some factors driving the growth of the market. Additionally, rising acceptance of Weight Loss and Obesity Management as a primary source of information has impelled the market growth positively. Moreover, it covers the government regulations & policies of prominent regions that are affecting the dynamics of the market.Conclusive study about the growth plot of Europe Weight Loss and Obesity Management Market for forthcoming years.In-depth understanding of market-particular drivers, constraints and major micro markets.

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Europe Weight Loss and Obesity Management Market Scope and Market Size:-

Obesity it is a medical condition when excessive accumulation and storage of fats happen within the body. It impacts the health of an individual in several ways, by increasing the likelihood of chronic diseases and thereby reducing the life expectancy of individuals. The weight loss and obesity management market would include all those equipments, diets, devices and drugs that would be utilized for controlling or reducing weight in obese individuals.

Market Drivers

Market Restraints

Table of Content

Europe Weight Loss and Obesity Management MarketResearch Report

On the Basis of Region

The report is mainly segmented into several key regions, with sales, revenue, market share and growth rate of Weight Loss and Obesity Management in these regions, from 2020 to 2027, covering:

U.S., Canada and Mexico in North America, Germany, France, U.K.

Netherlands, Switzerland, Belgium, Russia, Italy, Spain, Turkey, Rest of Europe in Europe

China, Japan, India, South Korea, Singapore, Malaysia, Australia, Thailand

Indonesia, Philippines, Rest of Asia-Pacific (APAC) in the Asia-Pacific (APAC), Saudi Arabia, U.A.E, South Africa, Egypt, Israel, Rest of Middle East and Africa (MEA)

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Europe Weight Loss and Obesity Management Market 2021 Analysis by Latest Covid19 Corona Virus Impact Positioning of Key Vendors | Ajinomoto Co.,Inc.,...

Fearing he was going to die young, Tom Kerridge made a life-changing decision that completely transformed him.

The Michelin star chef weighed 30 stone when he turned 40, then lost a staggering 12 stone in five years.

Tom would go on massive drinking sessions which usually started with a pint of Negroni cocktail before going on to sink a whopping 15 pints.

Realising that the booze and hangovers were contributing to his weight gain, Tom decided to quit booze or face the possibility of not reaching 50.

The Saturday Kitchen and Great British Menu star has spoken about the secrets to his weightloss.

As well as cutting the booze and adding exercise to his daily routine, Tom made the incredible turnaround with a simple change to his diet.

Tom decided to cut down on the amount of carbs he was consuming and started following a dopamine diet.

This meant eating food thats boosts your levels of the 'happy hormone' so it's easier to stick to the diet.

Its impossible to lose weight and keep the weight off for good if you dont enjoy what youre eating, he told The Mirror in 2017.

The NHS offers really sound advice about how to lose weight so Ive taken this as the starting point for creating delicious low-calorie dishes people will want to eat every day.

"The cooking techniques mean theres no compromise on flavour and youre promised a generous plate of food! Im hoping this will help more people to lose weight and still love what they eat.

Dopamine directly affects the reward and pleasure centres in the brain and activation occurs for a number of reasons, including the sudden consumption of food.

Rather than a quick overnight fix, Tom realised he would have to plan what he was eating and which items he would ban.

"As a chef, I was grazing and snacking throughout service. Or Id be eating cheese on toast and packets of crisps because they were quick and there and ready to go," he told GQ.

I was a big one to skip breakfast. I didnt have any."

It took 12 weeks for Tom to actually make the change after working out what recipes he would use and which foods he would ban.

Adding foods that are high in protein proved to be a recipe for success.

His diet has included eating vegetables, tinned beans and eggs as well as cutting out sugar, so that it stopped him snacking.

However, he managed to keep the weight off and still enjoyed some treats, including dark chocolate.

Tom called dairy products his 'dopamine heroes' and continued using full-fat cheese, milk, yoghurt and double cream into his recipes.

"There is nothing wrong with a flapjack in the afternoon when you get that 4pm lull if everything else is in place," he added.

A self-confessed workaholic, Tom has grown a business empire which includes his two pub restaurants in Marlow, a central London restaurant, a head chef role at a VIP hospitality suite at Old Trafford.

It was announced last month that Tom has created the new in-flight food for British Airways' economy cabin.

He also used his experience on losing weight to help others in a number of TV shows, including BBC series Lose Weight and Get Fit with Tom Kerridge in 2020, which is being repeated this month.

Tom admits one of the biggest changes that he faced alone was stopping boozing, but he has lost the concept of celebrating with a drink now.

"I stopped drinking all by myself," he told The Mirror in July last year.

"I knew what I wanted to do and then I got on with it. It was all about mental strength. I have an addictive personality.

"People ask me whether Im an alcoholic, but I think it could have been anything, its just that alcohol was the thing I found. Maybe I am an alcoholic, I dont know.

"Some days are really, really hard and some days are easy. Most of the time its not relevant in my life. I channel all that old drinking energy into work now."

Exercise is another important part of his life now and with gyms closed he has been running 20-25km a week to stay in shape.

When asked if he was happy with his weight, he said: "Is anyone ever happy with their weight? As a personality Im quite extreme a couple of years ago, I would lift the heaviest weights trying to tone muscle and put on nearly 3 stone. But that stopped in lockdown so Ive shrunk back down again.

"It makes me feel a bit weak. Im looking forward to getting back on it and to start lifting again. No doubt Ill put weight on again and then Ill think I need to lose it."

*Lose Weight and Get Fit with Tom Kerridge

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Tom Kerridge's sensational weight loss journey and simple diet change that saved his life - Mirror Online

MARRIED at First Sight Australias Alycia Galbraith has revealed her incredible FIVE stone weight loss in staggering before-and-after shots.

The star first shot to fame in January 2018 during the fifth season of the popular reality show, where she was coupled up with Mathew Lockett.

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Plumber Mat, 34, and the beauty, 31, looked like they were meant to be together when they first locked eyes at the start of the show.

But things took a turn for the worse and they broke up before the final decision was made.

Although Alycia didn't manage to successfully find herself a man during her stint on the programme, she's been victorious in other parts of her life.

She managed to shed a whopping 30kg after a doctor told her she was obese in her early 20s.

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The star took to Instagram a month after her series aired to share her transformation with the world - despite originally wanting to keep it a secret.

She told her 49.6k followers: "SUPER nervous to post this, but here we go...(please be kind!)

"When the producers on Married at First Sight learnt about my weight loss journey, I was asked if I had any photos of myself at my biggest to include in my backstory, as it is a significant part of my life.

"I said no to sharing photos initially as it is hard to look at them myself let alone have others judge me!"

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Alycia admitted that she wasn't a happy person when she was at her biggest and turned to food to help her cope with her bad relationship, battle with endometriosis and toxic friendships.

She continued: "Literally the only reason I said yes to sharing my story in the end is because I was promised that it would help people and I really hope it can.

"People ask me how I succeeded in changing my appearance and I truly believe that a positive mind attracts wonderful things - this is where my transformation began.

"I grew mentally determined to become a healthy person purely for myself and my body followed.

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"I got rid of anything/anyone toxic in my life, altered my diet and within 3 months I lost the first 12kgs.

"Over time Ive managed to lose more than 30kgs and now feel the best I ever have!"

Her weight loss journey inspired her to go on and publish her own eBook - Transformation by Alycia Galbraith - to help others change their lives for the better.

After being diagnosed as obese in her early 20s, she was later told she had body dysmorphic disorder.

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The beauty managed to turn her life around after a "great deal of hard work and soul searching" and has never looked back.

In July 2019 she shared another set of before and after pictures and opened up about how she felt on the inside before losing weight.

She explained that she always pretended to be happy and put on a front to hide what was going on inside.

She told fans: "This same girl lost enough weight to take her from obesity to a healthy weight range, summoned the courage to do a swimsuit shoot for a popular magazine as well as bared her soul and shared her story on national television!

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"She did things she wasnt sure were possible, and grew to be the woman on the right, a woman who loves and has a great deal of respect for herself."

From developing so much as a person, the star also offers services as a personal confidante for people who are struggling and need someone to talk to.

Since her split with Mat, Alycia has kept her love life extremely close to her chest.

Whilst Mat reportedly moved on with co-star Charlene Perera, Alycia opened up about her new relationship in February 2020.

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The star revealed that she was moving to Melborne to live with him, but decided to keep his identity a secret.

She told her followers: "This is a very special year, its so lovely to have a Valentine of my very own Thats right I am in a relationship. And I have moved to Melbourne to live with this sweet man of mine.

But due to the stress of Covid-19, things didn't last long between the pair and she announced their split three months later.

"I am heartbroken to share with you all that my whirlwind romance has now ended," Alycia wrote in a lengthy Instagram post about their break-up.

Read more:
Married at First Sight Australias Alycia reveals incredible FIVE stone weight loss pictures after body t - The Sun

Contrary to what many hardcore gym-goers believe, walking is indeed a worthwhile way to exercise and stay healthy. According to the leading experts, walking is an excellent way to keep your weight in check, and, according to the Mayo Clinic, it can help "prevent or manage various conditions, including heart disease, high blood pressure, and type-2 diabetes." One fascinating new study published in the journal Scientific Reports even found that major byproducts of walking more include enhanced creativity and overall happiness.

If walking is your exercise of choiceand if slimming down is your ultimate goalhow much should you be walking every day to burn more fat? According to the latest guidelines from the U.S. Department of Health and Human Services, the recommendations for any form of moderate exercise every week is 150 to 300 minutes. To meet those goals, you'd need to walk at least a half-hour five days per week. But as Ash Wilking, a popular Nike Trainer and creator of the app Ash Fit on Demand, recently told us, the key to burning more fat while walking is to go longer. "For walking, where your heart rate stays a much lower rate and therefore has the time to access energy from fat, a longer walking workout will be considered more fat burning," she says.

Cedric Bryant, Ph.D., FACSM, the president and chief science officer of the American Council on Exercise, agrees. As he recently told Today, you should try to hit 45 minutes to an hour when you go out, and you needn't do it all at oncefeel free to split your walk across different times of the day. As you increase your fitness levels, make sure to increase the intensity of your walks by marching up hills and potentially wearing a weighted vest. From firsthand experience, he agrees that you'll also be boosting your creativity.

"I use walking on a personal level when I'm writing an article or editing a book," Bryant told Today. "When I get stuck, I go out and walk."

But if an enhanced fat burn is your goal, aim to walk for at least 45 minutes every day, and be sure to mix up your walksthe terrain, the inclines, the sceneryas you continue to improve. For more of the amazing benefits of walking every day, read on. And for more expert-approved ways to live a much healthier life, see these 200 Greatest Weight Loss Tips Ever.

"For most people, walking for extended periods of time each day can have an overall positive effect by providing a boost in your metabolic processes," Ty Stone, an NASM-certified personal trainer," explained to PopSugar.

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According to the leading medical experts at the Mayo Clinic, "regular brisk walking" can strengthen your muscles and also your bones.

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According to the health body of the Australian government, the health benefits of walking include "improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes."

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According to a study published in British Journal of Sports Medicine, regular walking at a brisk pace was associated with a 20 percent reduced risk of "all-cause death." And for more great health advice you can use starting now, make sure you're up to speed on the Sneaky Little Ways You Can Burn More Fat Every Day, According to Experts.

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Walk This Much Every Day to Burn More Fat, Says Top Doctor | Eat This Not That - Eat This, Not That